Hope the arms were pumped too.
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My condolences. I missed this.
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Love seeing this. So awesome you’re building those habits with him.
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Thanks man. As you know, it’s often a tough balance between am I helping him build a healthy habit or am I bullying him into interests outside his own.
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I think you and I both know they wont do things they really don’t want to do. You seem to be doing a great job at letting him do this at his own pace on his own terms. I salute you for that.
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A good chiropractor is a godsend.
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Oof. No kidding. The conversation lately with my daughter is her complaining that she’s dropping in the volleyball rotation, but then arguing with me that she doesn’t want to practice more!
It definitely made a difference! I need to stay on his schedule.
Today was legs, and it was brutal.
-
Lying Leg Curl
Did A bunch of warmup sets
Then 2 sets of 10
Then a set of 10 + a drop + 10 partials + 10s hold -
SSB Squat
45/8
135/8
185/6
225/8
225/8
225/6
Really slow and narrow stance - felt pretty good, but also kept me light -
DB Reverse Lunge
These felt good while I was doing them, but then my lower back was a little cranky when I was done, so I’m sure I wasn’t holding form.
25/10
15/12 + 6 + 4 -
Leg Press
Feet close and low and slow reps. On these I was supposed to keep my feet up on rest breaks, I did while I was in the seat, but I had to get up and drop weights.
4pps/15
4pps/4 + 3pps/6
3pps/10 or so -
Lying Leg Curl
Lower back really didn’t feel good, so went back to these instead of RDL
3 x 10 -
Rope Crunch
4 sets
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Took my son to the gym again today. I don’t make him do anything with me, so he does his own thing, but I did tell him he had to go today. His temper is pretty bad, and I really think it’s because he’s not doing anything, so I told him last night we’re not just going to sit around all day today. We also walked to lunch when we got back, the whole family (the kids rode their bikes), which is a 4.5 mile round trip so that was a nice outing.
I’m not sleeping well at all lately, and I’m not real sure why. Last night was maybe 3 hours; the lift started out rough, but I got into it.
-
Slight Decline DB Press
30/20
50/15
65/8
80/8
90/8
100/7 -
Incline
45/8
135/6
165/8
185/6
205/6 -
Swiss Bar Bench
45/6
135/6
185/12 + 6 + 4 -
Cable Fly Press
4 x 10 -
Cable Rear Delt
3 x 15 -
DB Side Lateral Partials
35/25 x 3 -
DB Top 1/2 Side Lateral Partials
15/10 x 3 -
Standing Calf
4 x 10 -
Rope PD
3 x 15
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How’s your stress level and what’s your carb intake looking like these days? High stress and/or low-carb = sleep shit-storm…
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We get this with my son too although he is a little younger than yours. I used to get pretty heated when he got angry and that usually just made things worst. I have been trying to let him have is moment and then after sit with him and ask him if he is ok and what I can do to help. This seems to de escalate the situation and hue is more likely to actually tell me what’s up.
My son deff is better after doing something. Physical, it’s just hard to get him to realise that he actually likes doing it.
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Hi! Stress is definitely a little higher than average. I was doing the math, and I’ve been on the road 89% of the time since taking this job! That stuff builds.
Carb intake is high too, though. I’ve been eating quality foods, but certainly with a “prisoner’s last meal” approach to portions.
Yes! Exactly this. It’s such a process to get him to do anything, and it even causes him stress to anticipate that he’s going to have to go do something, but he’s so much more relaxed after. He’ll even admit after he’s done whatever that he liked it and he’s glad he did… and then fight the next day.
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No doubt and the travel likely isn’t doing anything to help the situation. The higher carb intake, in theory, should help you sleep better, but if portions are large, especially in the evening - that might be hindering the sleep.
When you’re off work, if you’re tired and you can nap - then do that. Get your sleep where you can. Even small ‘sleep snacks’ are beneficial! We gotta keep ya going!
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I think sometimes we have been doing this stuff so long it is hard for us to understand that others don’t just love it. We also have to remember that going to a place like a gym is quite confronting for people. Heck I even get nervous now when I go to a new gym and I have been doing this over 30 years.
Thanks! I’m not dying, I’m just in a not sleeping phase. It seems to come and go. I got about 3 last night, and I feel fine right now. I typically just try to not think about it too much, because why add worrying about it on top?
For sure, and the kids that lived through the lockdowns plus all this technology have an even tougher time in what we would consider normal social encounters.
Tough time sleeping again, so I went ahead and did back. Nothing to write home about, but I guess I’ll write it here anyway!
-
One-arm BB Row
-/10
25/8
50/6
75/10
75/16 -
MAG Supinated PD
Worked up to a hard 10, then a cheaty 15 or so -
BB Pullovers
95/8ish x 3 -
Curry 3-Way PD
3 sets -
Hyperextensions
3 sets
Now off to a volleyball tournament
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I took a Unisom last night, which I do very rarely but as kind of a reset when the sleep has gotten really bad. I like that I sleep, but I hate how hard it is to wake up. I don’t think that’s a real hardcore drug, anyway, so my wussiness is showing.
Anyway, felt good and solid today, and went and did a totally off-script push workout because I felt like it:
-
Bench
45/20
95/15
135/10
185/10
195/10
195/9
195/7 -
DB Seated Shoulder Press
35/10
55/10 x 4 -
Smith CGBP
135/6
185/6
155/10
165/10
175/10 -
Machine Flye
3 x 8
5s eccentrics -
DB Side Raise
20/8 x 3
3s hold at top -
Cable Crossover
3 x 10
3s flex
- 20 min elliptical
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Decent back workout yesterday in between meetings. I guess my mind has wandered again. I’m sticking with the lifting style and split, for the most part, but doing what I want (what machines are available) in the days. Reading @davemccright’s log, looks like he’s not far behind me! I just find clothes restricting (bonus points for knowing that one, parents).
Pretty heavy storms last night knocked out our power. I have plenty to do, but limited options with no connection and the gym not open… so what does one do? Heroes go to Waffle House. Well, not entirely true: heroes work at Waffle House; I just eat here.
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Program writing is fun! Feeling very inspired by Arnold and other Golden Era greats like Lee Haney and Frank Zane lately. Blending that approach with the exercise sequencing cues from John Meadows has me cooking some ideas up for the next program.
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@davemccright Feeling very inspired by Arnold and other Golden Era greats like Lee Haney and Frank Zane lately.
I go back and watch clips of “The Golden Era”. They were amazing. A great read is The Black Prince by Robby Robinson. The work they put in. I might follow your example.
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I’m curious what you come up with
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Those physiques they built are still unbeaten to this day. I think Robbie, Arnold and Zane are all examples of how long term sustainable their training is too! Sad to say, but a lot of today’s competitors won’t make it to see their age.
And @TrainForPain thinking high training density, antagonist supersets on the chest/back, shoulders/arms, legs split. So a 3 way Split done 5x a week. Ill use the pre-pump activation, Explosive phase, supramax pump and train from a stretches position on exercise order, with an incorporation of cluster sets or drop sets. Thinking usually about 5 sets per exercise with the first two as more of high rep warmups and then three True work sets with the last set to failure. Exercise selection will be somewhat intuitive but the structure is rigid.
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