Long day, but good one.
The gym part (no warmups listed) went:
I’m going to have to up the weight. This is silly enough that it’s nothing.
Leg Press
5pps/8 x 4
5pps/8 + 4 + 2
3 rounds:
A nod to Litvnov or just trying to be more athletic ?
Meadows usually changes movement of reps every couple of weeks anyway so I guess when following his stuff you never really get to stagnate.
The only problem I find with this is it’s hard to see if you are progressing because you change so much.
It’s a good point to remember though, one I’ve forgotten before.
Just pushing that heart attack back a couple weekends
The hip flexor soreness is unreal this morning. When I was doing the lunges, I felt like I was moving with the grace and balance of a newborn hippo. My wife confirmed her observations matched my self-perception, so my proprioception is on point, yo!
Today I just did some elliptical and pretty vanilla lats and arms work. I am kind of farting around in there this week.
Fixed that for you
Okie doke
So today I didn’t have a ton of time because I had some cases in the morning. The person taking me around is very sharp and very helpful - great experience.
I started out with a circuit of:
Then I did a couple rounds of:
After that it was time to roll.
I like the conditioning circuits - I get a good sweat going, I feel like something of an athlete again, and it gets my “bad” attitude primed, which is very useful for the lifting.
The “practicing” the movements every day thing doesn’t tickle my pickle so much; I just don’t find it fun. That’s probably a goner.
I have done very well in the past with 10-15 minutes conditioning before and after my lifting vs at some other time or all at once. It kinda forces me to do it if I want to lift, I can go harder, and it’s not a huge barrier because it’s not very long. That’s probably back in.
The Meadows’ sequences are fun and low barrier for me, because I know what I’m doing and don’t have to think about setup. The bodypart split also means you don’t have to think ahead at all - whatever you do will be fine because you have multiple days to get right.
I do best on a program, so I just need to pick one and roll. I will probably let my son pick from a pool, because they all have superhero names and he likes that.
Of course, the biggest piece of all this will be getting my portions back under control. My scale weight is both eye- and belt-popping!
Sooooo
We’re probably looking at a Mountain Dog program TBD with a conditioning appetizer and chaser. One will be “athlete” stuff and the other steady state, but I’m not going to put rules on which is which - it’s whatever I feel.
I’ll start prepping my meals and loosely tracking my weight (after Christmas, of course, don’t want to disrupt that before picture).
Once I stagnate there, I’ll start shifting carbs to the workout window.
After that, it will unfortunately be time to just lean into hungry.
Shut up and wear those wraps….lol
My wife came and lifted with me today. Always really fun, always takes forever… even longer now because she is going around and interacting with customers and the like throughout. I’m not complaining, it’s super fun; I’m more saying I’m happy we had the time.
Today was back to Mountain Dog legs. This is just my go-to. I want to be awesome like the rest of you guys and gals on this forum, but really I’m a bodybuilder without the stones to diet for a competition I think is ridiculous - everyone’s favorite oxymoron.
Airdyne x 10 minutes
Seated Leg Curl
Couple of warmups
115/10
130/10
130/10 + 90/10 + 70/10
Squats
With my awesome, insanely heavy chain rig for all sets
45/6
135/6
185/6
225/12
I wore squat shoes for these, and they felt incredible on my knees. I don’t m low why I forget to do this.
Leg Press
Warmups
4pps on the high peg + 1pps on the low for 3 sets of 25
RDL
1 heavy chain per side because I wanted to be loud
185/8
225/8
245/8
BFR Leg Extension
4 sets of nausea. My wife hated these but did awesome
No “out” conditioning. That might not be in the cards on leg days like these.
You are a very sick man
Chest and shoulders today!
Trying to close out the year, so schedules have been a little tight. My favorite thing to skip is cardio, soooo I did.
DB Bench
30/15
50/10
70/8
80/8
90/8
100/8
Smith Incline
135/6
155/10 + 6
185/8 + 5
205/6 + 3
Bench
Pause on chest
135/8
155/8
175/8
DB Flye
35/8 x 3
DB Rear Delt
15/25 x 3
Seated DB Lateral
20/12
25/12 x 2
BB Over and Back
45/8
65/8
85/8
Today was back. Just kinda going through the motions through the holidays I guess; none of these workouts are filling me with excitement, but sometimes you just make deposits.
Started with 15 minutes on the elliptical. So boring, but gives more than it takes.
Meadows Rows
Did the lay activations in between
-/8
25/8
50/8
75/8 x 3
75/21
Assisted Pull-ups
-70/8 x 4
Rack Pulls
135/3
225/3
315/3
405/3
455/3
Cable Row
3 x 10
Hypers
BW/20 x 2
just keep ticking them off mate and eating more food. The transformation time is coming.
Challenge accepted: I ate a cupcake and fell asleep in a meeting
Now you have made me think about cake. I hate you
Well now you sound like my kids, except I didn’t bring up cake with them
@anon6371718 check this out (I would have put it in your log, but keep losing it - I’m sorry)!
I googled “doggcrapp and MetCon” to answer another question, and look what comes up in the top 5:
Sweet, I’m Google-able!
