Yes in late March I think. That is kinda what made me think of this. I haven’t watched the original film in years.
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Baller guns and calves workout today, bros and broettes.
Back on planes tomorrow - catch you on the flip!
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I’d draw on my history knowledge more than my bouncing knowledge to form an opinion on this.
Native Americans in 1492 lacked the multi generational exposure to an entire suite of diseases that were shared across Afro-Eurasian trade routes for millennia.
Most of them died.
Does this mean you should lick the doorknobs used by someone with Covid symptoms?
It depends. My consultation fees start at $50 an hour. That’s much lower than other doctors with college educations and fancy certificates on the wall.
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Dude how’s the Grandmaster been going?? Inquiring minds want to know! Need to know!
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We can’t afford not to hire you!
I recognize this is a joke, but I can’t resist a soapbox: there was never a demonstrated surface-to-human covid infection (and metal would be a very difficult place for a virus to survive). The only empirical review I saw on it at all was last year a paper kind of theorized that Covid spread within a household was due to surface contact… but the air wasn’t filtered or controlled, so it’s a tough stretch. The whole point of that diatribe being: the bleach wipe obsession during all that was silly.
Hey man! It’s a good one. I’m only about week through, and I’ll fall further behind the next couple days (I’m back in Italy for a couple days), but I’ll just jump right back at week 2.
It’s really similar to High Evolutionary except I think I like some of the setup here a little more: a little bit of added volume for your smaller muscles and he supersets bis and tris in this one - those are wins for me. At least the first couple weeks, there’s no drop sets and the like on the first base movement (presses and rows). I like that, too, for now - just focus on building some reps up.
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Dude it sounds sweet… Don’t get me hyped! Lol just kidding, it’s unstoppable at this point
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Got back last night. I ate traditional food in 3 countries each separated by oceans yesterday - that’s how you do it!
I’m headed to the gym and will either get back on-program or do the workout I wrote for my 6-week challenge folks (they train tonight). Game time decision.
In the meantime, here’s a question for anyone reading this:
What’s something you just can’t explain?
For mine, I prefer full body (plus gap, which is genius) most of the time when I’m programming for my folks. For myself, personally, I far prefer my bro split. Why? I have no idea.
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Maybe
Because this works for pretty much every one.
And this works if you like it or have developed the right mind muscle connection (need to have done you time first)
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I think you’re 100% right across the board. For full body, you have to be somewhat careful how much you devastate yourself in a given workout; bro splits, that’s the goal!
That said, I full recognize a full body plan is not a beginner version - plenty of big, strong people get a lot more out of that split than I am my 90s Muscle and Fitness plans.
Anyway, today was some bro legs:. I figured I’m actually progressing session to session right now, which is rare for me; why am I going to mess that up?
- Box Jumps
3 x 3, really holding the landing. I moved up a box on these and was killing them; felt great.
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Seated Leg Curl
40/20
55/15
85/4
115/4
130/8 + 6 + 3 -
SSB Squats
I’ve done really well backing these way down in weight, sinking them really deep with a close stance, and slowing all my reps down. Very bodybuilder, but my knees feel good.
45/10
Then I added chains for all sets below
45/10
135/6
195/8
235/8 -
Hack Squats
Our machine is weird, but it feels ok if I do it later in the session like this. The other thing that’s been making my knees feel better is doing leg press less - they beat up my IT band. This and belt squats felt fine, and I can bottom both out.
-/6
1pps/4
2pps/4
2.25pps/8 + 4 + 2 -
Leg Extension
55/6
85/10 + 25 partials
Had to take breaks to even get 1" partials out of the bottom! -
RDL
135/4
225/4
255/8
255/8
Pretty smoked!
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This sure says bodybuilder
but this kinda whispers powerlifter
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I’m getting really good pumps in the gym lately, which typically means my bodyfat is in a good place - pretty happy with this.
- 3 x 3 OH med ball throws - aiming for the ceiling!
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Slight Decline DB Press
20/15
40/12
60/4
80/4
100/10
Really wasn’t sure I’d get all these, but they were pretty smooth. I held that last rep at lockout for awhile to convince myself they were all good. I don’t know if I’ll keep going up here - I’d like to spend a little more time owning the stretch. -
Incline
45/8
135/6
185/3
205/7
Got my extra rep here too! This is good and heavy for me on incline - I tend to chicken out. -
Dips
3 x 10 -
Low Cable Cross
1 set of 8
1 triple drop set with a 10s flex on the very last rep -
Landmine Shoulder Press
-/6
25/4
45/8 x 3 -
Superset 3 rounds:
- DB Bent Row
15/20 - DB Side Raise
15/10
- Cable Crunch
4 x 12
Off for dog walkies!
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Just a reminder:
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Quick catch-up from yesterday: we had volleyball in the morning as well as the little class I lead. Timing worked out perfectly: I saw the first game, trained my folks, and they were just finishing warming up for their second game when I ran back. They were playing up an age group, and it’s club anyway so they’re all good, and go absolutely waxed. They all came off the floor crying and upset… except my daughter who was beaming, “I played really well!” Ha! She’s absolutely my kid - that was always me. We could be national champions, but if I was on the bench, I didn’t care. On the other hand, we could lose by 38, and I was just happy if the game plan ran through me.
Yesterday, for me, was back.
- Broad jumps 3 x 3
Felt awesome
-
One-arm BB Row
-/8
25/6
50/4
75/12
85/10
These were an absolute grind; I hit the reps I was supposed to, but my right lat/ mid-back were starting to not feel great. -
One-arm Supinated Row
Couple warm-ups
50/12 x 2
Felt not awful here, but not great -
Cable Low Rows
35/10
42.5/10
50/8
Getting a great contraction here, but starting to go from a little crampy to pretty uncomfortable in my back. -
DB Pullover with Band
35 + orange band/ 12
Then a couple sets of 8
At this point, I’ve definitely pulled my lat and it doesn’t feel good. I went to go do reverse hypers, but I wasn’t feeling right holding onto the handles to even lay across it so I just called it there.
It was pretty tender to touch and is liking to tweak if I move too quickly, but it’s definitely just a little pull; already improving a lot today. My wife wants me to go to CrossFit with her if I can get out of work in time this afternoon, so hopefully I can pull that off.
Almost forgot to leave my Super Bowl review! What an incredible game. I didn’t expect it to be such a defensive struggle with those two teams, but that really speaks to the coaching. As a Panthers fan, that can’t stand the personnel decisions they’ve made, I felt particularly vindicated to see Offensive Player of the Year Christian McCaffrey have a big game (minus a costly fumble) and Defensive Coordinator Steve Wilks hold the Mahomes-led Chiefs to 19 in regulation. Seriously, as interim Head Coach for half a season, Wilks led the Panthers to more wins than either Rhule or Reich pulled off - ever - and more than Rivera could find in 2.5 of his last 4 years with the team… how do they not give him a shot at the head job?? But this is the team that had Baker Mayfield lining up at practice squad defensive line, before cutting him with nobody in the chute, so he could go lead another NFC South team to a playoff win.
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Why is there an “s” in Lisp?
If crabs think fish can fly.
Why my arms aren’t the size of tree trunks yet.
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But they will be, then all your questions will be answered
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Bunch of giant sets for arms and abs today. It doesn’t feel worthy of being a whole workout, but I do believe an arm day is the key to arms
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fixed that for you, you’re welcome
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Ha - thanks!
So time to do a quick lookback, as I’ve tried a couple new things.
I am moderately lean right now! I really haven’t been doing anything crazy in terms of caloric restriction… I’ve legitimately been eating pizza with the kids basically every weekend after the second day of volleyball tournaments.
I have been sticking to my program (which is brutally difficult for me), with an exception: when I have to travel or I miss a day due to tournaments or whatever, I don’t try to make up for it anymore. I just pick up where I left off. I think my weeks are probably averaging about 8 days, maybe 9, instead of 7, and I’m making progress every workout. Huge win. I’m not willing to be smarter/ more prescriptive within the session, so this is a good recovery trade-off.
I’ve been doing a little explosive stuff before every workout: 9 - 15 contacts, maximum. I enjoy it way more than a regular warmup, and I think there really is something to that nervous system “wake-up” helping to drive some caloric burn.
I haven’t been doing anything crazy for conditioning. I still walk the dog every day, and maybe a couple times a week I’ll do some bike sprints or whatever. I also play basketball once a week, but I’ve been doing that for about a year - so no change there. I will say, on the conditioning front, my heart has improved dramatically in the last several months. Not on any tests, because I haven’t taken any, but I can feel the difference. I was getting really winded walking up stairs a couple years ago, which was abnormal for me, and it didn’t seem to improve with exercise. I had some scarring and other things going on when they looked, which the cardiologist just kind of guessed maybe I’d picked up a virus somewhere I’d been in my old job. Knowing what we know now, I’d also recently both had covid and been vaccinated, so there’s some potential that was a culprit. It doesn’t matter a ton why, I’m pleased it seems to be improving.
Calorically, I haven’t been counting (that was a goal of mine), but I’ve settled into some pretty standard meals. I have done some new supplement things:
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Curcumin once a day. This really seems to make a difference in how bad my knees feel - it’s not taking me until Thursday after a Sunday basketball game to be able to do legs. I’m also able to get deeper into my squats and stay more upright, so I’m getting more out of the leg day. Big win.
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Mag-10 post-workout. @Matthew_Weeldreyer convinced me to try this in his review. I have to say I’m a fan. I don’t know what it does directly for the muscle, but I’m usually very run-down after two days of training and I don’t even want to go do something simple like arms - I’m not having that same issue lately. To be fair, I’ve also extended my week to closer to 8 days, as noted above. I have noticed better pumps in the gym, which I attribute to being leaner but also to recovering better between sessions. Like yesterday my arms were so full of blood I couldn’t bend them after 20 minutes, and I work arms all the time to the point they’re pretty desensitized to doing a curl.
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Indigo-3G daily. I think this has made a real difference. As I said, I really haven’t done anything differently with conditioning work or calories (if anything, I’m eating more and doing hard conditioning less), but I’ve gotten noticeably leaner. I’ve been on top of taking this every day for the last 6-8 weeks and I really think it’s been a positive contributor; if nothing else, it’s made that weekly pizza night much less damaging! In the past, there’s no way I could bounce back and see anything that looked like an ab after pizza.
I still like Surge Workout Fuel, Flameout, and Metabolic Drive, but those have long been staples. The above is what I’ve tried recently and how I think it has helped. If I’m in “teach a kid to lift” mode, it’s Metabolic Drive and Flameout that are going to deliver for you. I think the other things become conditionally beneficial, but I’m pretty positive on what’s happening right now.
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Heck yeah, man! Sounds like things are really clicking for you right now.
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Massive respect and salute for this.
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