Good thankyou. Feel well rested from my holiday. Saw the urologist today and overall things are good but have some more tests to do next month. Focused on getting strong again and seeing what’s left in this slightly worn engine.
Family are well, holiday was low stress and worked through a fair bit of stuff with my better half. I have a little work to do on being a better partner and father but I Feel like this will be a good year.
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That’s all good things. The urologist is for the kidney numbers, right? I hope that trends up.
I think being a better person, especially in our critical relationships, is a continuous process and all we can do is take steps. Just leaning into it shows that you are doing exactly that.
Unfortunately not entirely. Having some other issues that are not serious but worth checking out properly. Other symptoms did make me worry about prostate cancer but urologist has ruled that out straight away which was a big relief.
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That is a huge relief! Although, if you have to get cancer, let it be that one.
I’m sorry to hear about the troubles, man. It’s pretty consuming when you have health worries. At least you’re in front of a specialist now.
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It is a little distracting and does affect me in other areas of my life. My next test includes a camera to see what is going on. Which is unfortunately threaded somewhere I would prefer it wasn’t going. But I will be happy to get a proper answer and then a plan. Not having this done till middle of May. Until then it is business as usual and time to get strong again.
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I know that’s easier said than done, but hell yeah - it’s all you can do
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It’s log, it’s log, it’s big it’s heavy it’s wood…
Anyway, here I am.
The team workout for today was a ton of lactic acid. The goal for this first two weeks is work capacity. Half of them have been in the gym, so I want it to be challenging for them, half of them haven’t been consistent, so I want it to be safe for them. To that end, we’re doing a lot of reps and making ourselves sad to set us up to get a little stronger in a couple weeks.
Team Warmup (2 rounds):
- Straight-arm pulldowns
- Air squats
- DB muscle clean and press
Push Series (3 rounds):
- Machine press x 12
- Pushups x 15ish (knees for some)
- Air bike x 1 min.
Leg Series (3 rounds):
- DB RDL x 10
- BSS x 12 per leg
- 200m run
Pull Series (3 rounds)
- DB rear delts x 15
- Assisted pullup/ lat pulldown x 8
- 250m row
There’s optional arms at the end if you finish in less than an hour - nobody got to do arms (nor did they want to… weird).
Then I went to my purist bodybuilding ways:
-
DB Incline
3 or 4 warmups
105/6 - I was so close to getting that 7th rep, but my left arm just wouldn’t do it. I guess I need to triple my dose (don’t challenge me on that joke, because I don’t know what I’m tripling. Tren?)
90/8
90/8
90/6 -
Lower Incline Smith
155/12
165/10
175/6 - absolutely smoked!
135/14 -
Machine Press
1pps/12-15 + 5 partials x 3 -
DB Seated OHP
Pause at bottom
55/9 x 2 -
Giant Set (2 rounds):
- 12 cable lateral raise
- 10 top 1/2 DB rear delt
- 10 bottom 1/2 DB rear delt
- Machine OHP
Whatever/ 8 + drop + drop
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I’m reading the words, but I’m not understanding what they mean. It must be some generational gap thing… do I need broccoli hair and $75 slides to understand it?
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Don’t forget the cross earring
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A couple of the folks have been doing the group fitness classes, and it was just a little bit of a wakeup call for them how not hard they were pushing it. They’re sticking with it, though, so they’ll be able to find a new gear pretty soon I think.
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I wanted to say that I saw this and I appreciated it.
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Legs! I got myself out of order and back is supposed to be next, which I will not enjoy (nor will it be over quickly).
I did copy @T3hPwnisher and threw an egg in with one scoop of protein this morning. It added a lot less to the experience than I thought it would - close to unnoticeable. I don’t know why I wanted it to be gross and nauseating… but I kinda did.
I’ve also been paraphrasing/ bastardizing the “fit the other stuff in” conditioning concept, which really has been freeing to my main workouts. I don’t feel guilty if I don’t do the “right” things, because I’ll just do crunches and sled and pushups and stuff on the other days (I did some of that yesterday). I do really think the most important thing I do is the backpack walks, though; that makes such a difference at almost no recovery cost it’s wild.
So… old-school kicking sticks (after a client first thing):
-
Lying Leg Curls
40/15
65/12
80/15
95/12
110/10
125/6 + 3 + 20 partials (had to drop back to 80 for the partials) -
Squats
I kept trying the DIY SSB by looping straps around the bar, but I just don’t see how people do that. Maybe I have no traps/ shoulder shelf, but this feels ludicrous and I have to turn into a turtle just for the bar to stay on my back. I’ll just have to keep nagging the boss for all the bars I want.
Heavy chains for all sets - singled so it’s dropped straight from the bar (half unloads). This really forces me to brace or get helicoptered around.
45/10
135/6
185/6
225/6
275/6 → this was pretty tough. I think it’s about 355 at the top, so a far cry from 405/20, but this is a really hard lift for me and this was close to what I’m able to do.
185/20 -
Hack Squat
This gym has kind of a weird hack squat that has you leaning into it at a 45-degree hip angle. It’s hard to really set yourself and just grind, but I was able to find a low and close foot position that crushed my quads (I’d like to actually build a little sweep - even though I never intend to try to get on stage, it’s fun to play).
25 per side x 12 - 15 x 3 sets
I’ll probably keep trying to figure this one out - I can get rock bottom and get some real fatique out of it, so that was good. -
Belt Squat
Similar to the above, I was trying to really get rock bottom and get a lot of knee travel (I can’t do that so much with a bar without a ton of pain that’s hard to recover from by next workout). These were pretty smoothe, which is just what I wanted
1pps/10
1.25pps/10
2pps/6 → toast -
RDL
I threw chains back on for these, too. I’m pretty sure they give me nothing extra on this, so it’s just to make sure everyone is paying attention to me with all the noise. In fact, I’d rather get more stretch, so chains are probably a detriment here.
135/10
185/6 → too tired
135/10
And complete. Back to work, champs!
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Hah! Yup. It’s what I wrote: people are thinking “hardcore Rocky” and I’m thinking “Frothy milkshake”. Somewhere in the middle is the truth.
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This is random, but for an article with 47 comments, 2000 clicks on the “glute girls” link might be one of the funnier things I’ve seen.
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Where’s this article?
Asking for a friend.
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There’s only like 1 butt in that link anyways. Basically clickbait 
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So this is unrelated to anything you’ve discussed super recently, but I saw this article and immediately thought of you and your awesome “dadness” regarding how you eat affecting your daughter.
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I really, really appreciate that. It’s certainly the most important thing I’ve got going.
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Sadly, I can only like this post once—he says as he was sitting here gnashing his teeth over his job not more than 5 minutes ago.
Thanks for the reminder, my friend. Like really: Thank you!
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