You got it! We’ve all got to re-focus sometimes… glad this was well-timed!
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My little client group is dumping weight fast! I was happy they didn’t get the week one water retention. They got pretty competitive in today’s workout, too, so the work is there.
For me, I did a little back yesterday and some rows to loosen back up this morning. Then a pretty basic push day I stole from Nippard (I enjoy his videos).
-
Bench
45/8
135/8
185/5
225/3
255/3 -
Larsen Press
This is just a bench with your feet up
205/10 x 2 -
Standing Arnold Press
35/8
55/10
55/10
55/8 -
Cable Press-Around
This is like a one-arm flye but you come all the way across your body. Pretty hard contraction there.
30s pec stretch and then right to the other arm and then right back
22.5/ 8ish x 2 -
Cable Y-Raise
12.5/8
7.5/13 x 2 -
Flex-half Pressdown + Stretch-half OH Ext.
42.5/8 + 8
62.5/8 + 8
62.5/8 + 8
57.5/8 + 8 -
Gladiator Extension
2 x 12
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What on earth is that?
It’s a big turkey breast you buy at Costco and throw in the oven for an hour. Absolutely tasteless, but that kind of helped lend to the amusement
I mean that’s massive! Hope its not too bland but maybe with some good gravy and biscuits (i can speak American you see) it would taste nice!
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We can make American jokes or boob jokes - your move.
Today I tried to keep rolling with doing stuff I suck at. I really think this is the old muscle mag periodization, and I like it. I realllly sucked today, though.
- Did 2 rounds of a warmup circuit:
- 15 TRX rows
- 10 BB BTN presses
- 10 BB rows
- 10 one-arm sliding pushups - what the hell; these are impossible
- 5 clapping pushups
- Superset:
- Close-grip bench
4s negative
135/6
185/6
225/4 - BPA
3 x 15
- Superset:
- Pullups
4s negative
BW/6 x 3 (no way I pulled off the full 4s on the last couple reps of the last set) - Plate W Raise
10/15 x 3
- Superset:
- DB Bench
4s negative
80/6 x 3 - DB Row
4s negative
80/6 x 3
-
Sled Pushes
2p x 40m x 10 trips
1 minute between each trip -
Stretches: 2 times through
This was the absolute worse. I don’t really know how to write these out, so I won’t, but the moral is my shoulders/ lats are pretty bound up and uncomfortable
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Do you always like your breasts so big? can you also get other types of breasts?
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That’s like asking:
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please call them by their correct name - tits
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Ahem…
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Where am I? Back in my log?
It’s like going back to 1985, or at least the 90s.
Anyway, today was some tugging (chill out)
-
Incline DB Rows
This was pretty cool - you have to go a little heavier than you’d think; don’t be a sissy with this one
35/10
60/12
75/10
75/10 + 6 + 4 -
Pullups
Just a couple sets of 8 -
Rack Pulls
Really focused on flexing lats the whole reps
135/3
225/3
315/3
405/4 + 2 + 1 -
DB Pullover
50/14
55/11 -
DB Rows
Super strict, moderately high back angle
75/10 x 2
Then I hung from a pullup bar to stretch for about 45 seconds -
Decline Situps
4x10 -
Drag Curls
You have to put on high heels for these
20/8
40/8
60/10
60/10 + 6 + 4 -
DB Concentration Preacher Curls
I was able to get a pretty hard flex at the top on these by trying to supinate the pinky even though the DBs don’t go anywhere (smashed together)
20/10 x 3
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You put too much effort into this, but I respect it either way.
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Game recognize game
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Work has been an absolute killer lately. I’m lucky to get into the gym 3x a week. I take Saturday day off to do the challenge clients in the morning and then the kids’ sports all afternoon, and then I’m back to my real job Sunday. I’m not complaining, because life just has ebbs and flows, but it’s just really busy right now.
Anyway, today I did a bunch of nonsense.
I started off with seated leg curls, and did 5 or 6 sets but never got to feeling good.
Then I went and did the standing leg curl and finally got feeling ok there, so I did 3 sets of ~15.
Onto the leg press. I did a couple warmups, then 7pps for a set of 10 and one of 10 + 6 + 4.
Ran upstairs and did a few sets of leg extensions with a rest-pause at the end.
Now to the belt squat. This actually felt great today. I actually worked up to 3pps here and did 10 + 4.
Then some abs and calves, which are boring. I turned the abs into a big circuit, so it was a little more amusing.
Then I had my challenge folks. They’re doing really well. We’re moving into the second phase, which is more strength-based with some hard MetCons at the end (now that I’m a little more confident in their stability/ capacity).
They did:
Warmup: 2 rounds:
10 band over and back
15 TRX rows
10 Jammer presses
Main:
Bench press: 7/5/3 waves - this was perfect for them today
Assisted pull-ups: sets of 8-10
Assistance:
DB Rows: 4 x 8
Push-ups: 4 x 12-15 (this was all they had left)
MetCon: 5 rounds:
10 ball slams
30m trap bar carry
10 burpees
10 crunches
Then I did my super fast arm giant sets, because you just gotta, and had an intro client.
Now onward to softball!
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Good that you did something and totally understand the end and flows of busy dad lift. Have you considered simplifying the training back to 2 days a week but be more focused in terms of goal. The bodybuilding stuff will keep you ticking over but for me it would get a bit stale quickly.
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100%. The issue is I have no goals and really haven’t for a long time. The bodybuilding stuff is simply easy to fall back on, because I don’t have to think about it and I can dig really deep into some sets. I’m a rudderless ship these days.
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hmm seems like you need to spend some thinking time and come up with a new goal. Something to compete in maybe ?
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Never!
You’re absolutely right, and I love competing. I just haven’t found anything that floats my boat recently. The old people beach Olympics just isn’t enough anymore.
I have been legit busy the last couple weeks, though. Like it’s not an existential crisis. The days have just been full of deadlines and hours long enough that the gym just didn’t happen as much as I like for it to.
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Nominal bench and deadlift attempts then show everyone what real lifting looks like and kick their asses on the strict curl. It’s perfect for @TrainForPain
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