Pretty nice little leg day today. We’ve moved onto new movements.
Lying Leg Curls
3s eccentric on all reps, even warmups
40/15
70/10
95/4
110/4
125/8 + 95/6 + 10 partials
Belt Squat
I love this machine; I can get an insane amount of forward knee travel and go rock bottom without pain
1pps/8
2pps/4
2.25pps/4
3pps/8
3.25pps/8
Smith Split Squat
45/8
65/6
85/3
105/10 + 85/8 + 65/8
I could have gone heavier here - I had no idea what to use on this. I made up for it by going slow
Leg Extension
3s contraction on all reps
55/6
70/10
70/10 + 25 partials
Those partials were brutal - I had to take like 4 little breaks
Single-leg DB RDL
35/8
40/8
45/8
This took a little feeling out
Toe Press
4 x 12
Only dog walkies today; I haven’t fit in any other conditioning
Big Chest & Shoulders day today - brutal and took forever. I hit big weights/ reps on everything, though, even first thing in the morning with no sleep. I really think adding the Mag-10 has made a world of difference.
MB OH Throws: 3 x 5
Low Incline DB Press
Not exactly the slight incline angle a plate would give, this is the first pin on the bench.
25/20
40/15
60/4
80/4
100/8
Every rep on that last set was a full stretch and perfect control - I was pleased.
Low Incline BB Press
Same angle
45/12
135/6
185/4
225/5
Banded HS Bench
Great contractions on every rep!
Doubled red bands for all sets
-/10
1pps/8
1pps/6 + 5 + 4
Machine Flye
115/8 + 10s stretch x 3
Machine Rear Delt
2s flex at the top of every rep
55/10
70/15 x 3
Band Over & Backs x 30
Wide BB Row
This was done very wide with elbows high for rear delts
135/10 x 3
Thanks man! It’s been a crazy busy week, so we didn’t do a ton, but I got home in time to take the kids to the arcade and eat cheeseburgers and wings so all good. I’m 42 now, for anyone keeping count.
Sorry I’ve been a little MIA, all - super busy few days! Quick rundown:
My daughter’s team won their last volleyball tournament, earning a bid in the national tournament. I only watch their own progress, so I honestly had no idea how good they really were; I’m really proud of how much work they’ve all put in and the coaches are terrific.
I finally got to play some ball again on Sunday. I played pretty well, for a change, but had no fewer than four of my shots blocked. I am unwilling to just accept that I can no longer play in the lane, so I’ve got to get comfortable using my body again instead of old man playing.
I’m wrapping up the Grandmaster program, and on the road next week, so for all intents and purposes I’m about to move to a new phase. No idea what I want to do next. I’m playing around with some ideas, but who knows where I’ll land. I like doing some bodybuilding work, some heavier lifting, but really want to keep working on moving better and my conditioning… as well as have time/ energy for basketball. Whatever I do, it needs to be hard enough to get mentally invested in.
We’re staying up later, with practices and all that, and my sleep is getting worse. I think my days are going to change a little where I just walk the dog in the morning and lift later in the day between chauffering the kids to their things.
Rope Pressdown x 12
Took tons of warmups for this to become tris instead of elbows today
Bent Rope Extension x 8
Machine Dips
4 x 8
EZ Drag Curls
4 x 12
Superset (4 rounds):
EZ Spider Curl x 8
EZ Reverse Curl x 8
Toe Press
I did these calves DC style after reading @T3hPwnisher’s log. I expect I’ll be sore for practice tomorrow!
These workouts are awesome when everything is clicking. The gym bought some knockoff MAG handles too! I’m excited for back day.
Earlier today I listened to the Gaston song about being awesome from Beauty and the Beast while cooking up steak and eggs. I heard a loud noise that startled me at first, until I realized it was the sound of my t-shirt sleeves ripping simultaneously with a worldwide collective panty drop.
I genuinely don’t think you could engage in a more anabolic activity!
That song is my jam. My wife bought me a Christmas ornament that plays the exact part of the song where he sings about eating 4 dozen eggs as a lad. I fully intend to recreate that experience coming up, wearing my Gaston shirt and putting away the eggs.
Yesterday we played some 3-on-3. It took some time, but both my shot and my dribble started showing up a little. It’s in there, I just need some more consistency.
I started some chest work today. I worked up to 100 x 9 on DB inclines, and then tried to go to the barbell but my elbows hurt so bad I just couldn’t do it. I went and shot some more ball until I got frustrated with that too.
My elbows and shoulders both are irritated, so I’m figuring it’s biceps tendons. These tend to get cranky on me. I’m thinking maybe my next phase is lower volume/ reps to get a little less insult in there. That’s always seemed counterintuitive to me, because it kind of defaults to heavier poundage, but I’m thinking just between being on a keyboard all day and then more ball and then relatively high-volume lifting, it’s just too much repetitive movement.
Now the question is do I want to do fewer days, and play on off days, or shorter workouts, and play every day.
This seems like another way of asking which goal is more important.
Do you really want to focus on basketball? I’d do basketball everyday. Do you really want to focus on muscle? Then plenty of intense 3/4 day splits that would still give you off days for basketball. In my mind, just depends which glass you want to pour more effort into for the next couple weeks/months
Something else that legitimately came to mind: I used to do a lot more stuff with the grip force or fat grips; I’ll get bringing that back would help my elbows.
@atlas13, to be more serious, very good points. Basketball is not really a priority. I’m not interested in putting in the time it would take to significantly improve at this point, nor do I have any goals where that would matter. I just like playing and I use it as cardio. Really the same with all my activities. So that gives me a lot of freedom with whatever I do.
Read this and my first thought was, That is how old I was when I ran my last half marathon and the age I started back in the gym. First workout was literally with an empty bar. You are in a much better place than I was back then. Think how awesome you will be in 8 years.
