They’re real, and they’re spectacular.
Pure bro day today: arms, calves, abs and cardio.
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Did a boxing class with my wife the other night. Super fun, but definitely highlighted a conditioning gap - I was sucking wind!
Yesterday was just a short bike while on a call. I need to block time in my day; I’m letting myself get way over scheduled.
Today was some kicking sticks.
Started with some jumps to try to wake up.
-
Lying Leg Curls
Bunch of sets working up
95/12
110/10
125/8
125/8 + 95/4 + 65/4 -
SSB Squats
45/6
45+50# chains/ 6
45+100# chains/6
95 + chains/6
135+chains/6
185+chains/6
205+chains/6
Slowed down so stopped -
Leg Press
4pps + doubled red band/10 x 4 -
Hack Squat
3 sets
Didn’t really feel great. I think smith squats might be a fun sub -
RDL
135/15
135/10 -
Calves
2 death sets -
Leg Raise
4 sets
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Chest and Shoulders today
-
Slight Decline DB
30/20
50/12
65/8
80/8
90/8 x 4 -
Reverse Band Bench
Black bands
135/5
185/5
225/5
255/5
275/5 -
Incline
135/5
185/6 x 3 -
Stretch Pushups
1 chain
3 x 15ish -
DB Rear Delt
15/20 x 3 -
Face Pull
Skinny orange band/ 12 x 3 -
Smith Cage Press
135/5 x 5 -
BOSU Crunch
4 sets
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Did a lot of power snatches and nonsense to start with just playing around.
Then it was back day
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T-Bar Row
A few warmups, then 3 x 8 I think with 3 plates but I don’t remember. -
C/S Row
Doubled black bands
2pps/6
2.25pps/ 6 x 3 -
Stretch PDs
3 x 8 -
DB Shrugs
3s at top
100/12 x 3 -
DL
135/3
135+50#chains/3
135+100#c/3
185+100c/3
235+100c/10
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Full-on hotel arm workout today and half an hour of incline walking
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Back home for a leg day and kickoff (see what I did there?) of day one of Grandmaster with @davemccright.
My daughter came with me today, which was incredible. It kept me on a clock so she wouldn’t get bored, so nothing was real heavy (at least that’s my excuse today - it really wasn’t very far off of what I’d do with all day). She also told me I smell bad and I make everything look harder than it really is.
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Seated Leg Curls
25/20
55/20
85/6
115/4
145/8 + 100/6 + 10p -
SSB Squats
3s eccentrics
Chains for all sets
45/8
95/8
135/8
185/8
205/8 -
Leg Press
2pps/6
4pps/6
6pps/6
7pps/10 + 6pps/8 + 5pps/8 -
SSB Walking Lunges
45/10 per leg
95/10 per leg -
RDL
135/4
185/4
225/8 -
Leg Press Calves
Couple sets of 20
Couple sets of 6
2 x 10 + 10p + 10s stretch
Then we walked around the track and pushed each other on the sled and stuff.
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Oh man! This looks like it’s going to be a fun one! Sounds like your daughter is a motivating trainer! Haha
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This made me laugh so hard. Nothing like a daughter for telling it like it really is.
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Yup this is 100% my daughter, and my niece, girls are mean!
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@simo74 @alex_uk the saga continues!
So this morning was the first time my daughter came down wearing something for school that showed too much skin and my wife said no. I like to think it’s because we developed some confidence in the gym together yesterday, but that’s beside the point.
Anyway, she went up to change and she was cranky. So when she came back down, my wife extends an olive branch and asks does my daughter want to go up and shop in my wife’s closet for clothes? My daughter tells her that sure won’t be any better, because my wife wears nothing but dumpy clothes. Them’s fighting words for these ladies, so I just turn around and watch the sunrise and drink my coffee… inconspicuous-like. My wife sees that and won’t tolerate it: “you think you’re just going to look at the wall… like a dog?!”
Anyway, this all wraps up with my daughter wearing something from my wife’s closet, me driving her to school, and her manipulating me into asking her to go shopping with me this weekend and buy new clothes (that I’m pretty sure she’s done like the last 3 weekends as it is). Well played, ladies.
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I’m here laughing with you, right?
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Busted - that’s absolutely brilliant.
That was epic. I constantly have those conversations with my daughters. And I am pretty sore I lose every one even when I think I have a win.
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It’s a pretty fun scenario every day at home. My wife sarcastically lets me know “this is what you’re missing!” because I travel, but I really do miss it.
Anyway, today was chest and shoulders.
-
Slight Decline DB
20/20
40/12
60/8
80/6
100/8 -
Incline
45/6
135/6
185/6
205/6 -
Football Bar Bench
They just got this! The guy literally dropped it off in the gym next to me while I was on incline, so obviously I had to be the first to use it. I slid right over.
45/8
135/6
185/10
185/10 + 8 + 6 -
Cable Flyes
2 x 12 + 10s stretch -
DB Rear Delt
15/25 x 3 -
Band Over and Backs x 30
-
Smith Seated Press
45/6
95/6
135/10 x 2
135/10 + 5 + 4 -
DB Y-Raise
20/12 x 3 -
Rope Pressdowns
2 x 10
Rest Pause set -
Cable Crunches
4 sets
8 Likes
Apparently my daughter is “dating” a boy, which is what the outfit tantrum was about, so more stories to come on that. Dad isn’t super happy.
I skipped my rest day because getting activity is more important than progress to me.
-
One-arm BB Row
-/8
25/8
50/6
75/10 x 2 -
MAG Supinated PD
Warmup
2 x 10 -
Rack Pull
Did these MD style, with tons of lat tension, from the bottom pin. Felt pretty good.
135/3
225/3
315/6 x 3 -
Chest Pulls
3 x 10 -
DB Pullover
50/10 x 2 -
DB Shrug
75/30
75/21 -
Decline Leg Raise
4 sets
Then I did 6x 200m runs on the track. These legitimately took me just about as long as a 400 did in high school - yikes! This is the kind of stuff I actually enjoy doing, and I need to do more of it, but it’s honestly like I’ve forgotten how to do hard conditioning. If I have to think about something (or do goofy movements), that’s just too much for me and I peace out. I don’t have deep lungs right now, though, and I like the hard push, so I need to get on top of this.
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Someone’s got to keep it real. Lol.
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You’ve been lifting for years in preparation for this moment
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I believe the appropriate measure for dealing with this was laid out in the Bad Boys 2 film.
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Nailed it - that was hilarious.
I actually never saw that one, but I can imagine.
Today was a full on arms + 20 minutes of cardio day.
Then I took my daughter shopping for a new outfit. I don’t know if something happened on text or what, but she was a little quiet the whole time. Not down, and we still ate lunch and she talked a little, and she found stuff, but she’s usually very high-energy. She says she’s just tired, and maybe she is, but she wouldn’t tell me she’s talking to this boy even when I prompted (I found out from my wife) and other stuff like that. She did make a comment a week or so ago that I’m always gone and she’s used to it now, so maybe she’s a little upset about that. I dunno.
In lifting news, I’m getting a lot more conditioning-focused. Actually, I think that’s just been a general trend over time. These days, it’s more because there just isn’t enough time in the day to do it all anymore… so I want to make sure I prioritize the live longer/ feel better things.
@T3hPwnisher I admire your “bad ideas” to no end in this regard… “bad” being totally tongue-in-cheek; I’ve always been very impressed how you can throw yourself headlong into new goals/ experiments to a point bordering identity change. With that preamble, to what extent do you think your giant set approach has helped you achieve your extraordinarily low RHR? It’s probably not fair to try to isolate a variable like that; I’m just playing with ideas to better pattern my days but also within the confines of usually being in gyms I don’t know very well.
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That would have cut deep, feel for you brother.
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