I ran a couple miles yesterday morning and was slow, so I was mad at myself.
I took the dogs out for a couple more in the afternoon and did much better. I wore the poor big one out though. I might need to build my route so I can drop him back off after a mile or so
Did my secondary upper body workout and some cardio in the hotel gym. Nothing to write home about.
I honestly don’t know if I get anything out of these secondary workouts, but maybe I do.
More volume, bloodflow to the tissues, maintain consistent training, and it’s better’n sitting and staring at the wall?
@TriednTrue - sold! It’s still boring though.
Looks like I’m not going to get the shot I was looking for. It was a long shot anyway. On the bright side, I finish school in 3 weeks.
Arms and 15 minutes of cardio this morning
My condolences for not getting the opportunity. On the flip side (even tho don’t don’t know you from Adam! lol) I can see how not going may prove the best thing for you and your family. And it kick-started some conditioning work, which is never a bad thing.
If your secondary upper body day is dull, why not inject a lift you’re excited about into the mix? That’s how I stay motivated for the need-to-train-but-did-the-fun-lifts days.
Congrats on soon finishing school! Is it a degree program? Do you plan to use the degree/certification?
I appreciate it and you’re definitely right on both counts. I won’t lie, I’m disappointed; I’m also still exploring a “plan B,” but I don’t know how likely/ if I’m willing that one is.
That, sir, is an outstanding idea. Maybe I’ll copy some of the circuit misery @kleinhound and @flappinit do. Great suggestion.
Thanks again! It’s an MBA, so I intend to use it to garner great wealth; we’ll see if everyone else agrees.
Legs
5 minutes bike
Lying Leg Curl
50/12
80/10
110/6
Then 5-second eccentrics on every rep
140/6
110/10 x 2
SSB Squats
65/10
155 + chains/8
205 + chains/8
245 + chains/8
265 + chains/8
Felt awesome today
Horizontal Leg Press
2pps/10
4pps/20 + 16 + 14
RDL
135/8
185/8 x 2
10 minutes incline treadmill
I was up all night with some stomach issues. Damn you, Cheesecake Factory.
Back
5 minutes bike
Meadows Row
Bar/12
25/8
50/8
75/8
90/8
100/8
Smith Machine Row
Dead-stop on these
135/8
185/8
225/8
275/8
DB Row
80/8
100/8
120/8 → 100/6 → 80/6
Rack Pull
Mid-shin
135/3
225/3
315/5 x 3
Squats yesterday and tummy issues = I didn’t want an embarrassing scenario, so I kept these comfortable and crisp
BOSU Crunch
4 sets of 15ish
10 minutes incline treadmill
This abuses my calves
Chest & Shoulders!
5 minutes elliptical
DB Bench Press
30/25
45/12
60/6
70/8
85/8
100/9
Incline Bench
135/7
165/7
185/7
195/7
Stopped there, but I think I should have gone up again
HS Decline Press
1pps/8
2pps/13 + 9 + 6 + 6
Pronated DB Incline Flye
35/8 x 4
Rear Delt Machine
70/8
110/15 x 3
DB Side Raise
25/15 x 3
Seated DB OHP
60/8
70/8
70/5
10 minutes incline treadmill
Got tomorrow’s workout done today!
I got a pair of squat shoes for Christmas from work (I have a great company). I’d never used these before. They were immediately awesome.
Legs
Lying Leg Curl
40/15
70/12
100/10
120/10
140/10
160/8ish → 120/7 → 90/7
SSB Squat
65/15
155/8
205/8
245/8
295/10
If that’s not my best, it’s close. I was going deep too. Yay.
BSS Drop Set of Death
15/8
30/8
50/8
50/8 + 8-second hold → 30/8 + 8-second hold → 15/8 + 8-second hold → BW/8 + 8-second hold
This was absolutely disgusting
RDL
5-second eccentric, 2 or 3-second hold in the bottom
135/6 x 3
Congrats on the MBA!
On the topic of your less than awesome secondary workouts, I think they’re great in the right context. @TriednTrue is spot on. They can help with recovery and prime you for the next one.
I have all the time I want in my days off but I’m not motivated and pressed for time on work days. The solution is to go big when I can and small on the other days.
I don’t think we can hit it hard once a week and make progress. The smaller, boring, session gives us just enough stimulus to keep progressing.
I also like the idea of doing something fun on those days.
I hear you. It sucks when something we really want and even work for doesn’t pan out. With some situations, I’ve had to assume it simply wasn’t meant to be and keep moving forward. To that end…
Freakin’ sweet, congrats!! And good luck on building a vast empire of lasting treasure. Does the MBA help in your current job?
Your workouts are looking good! I’ve not tried the disgusting BSS dropset of death. I think they’re more up your alley 
I’ve been lifting with my nephew at Planet Fitness and have to talk him into leg training. He’s planning to enlist in the Army, so I’m able to motivate him to do the lifts he’ll be tested on for the new ACFT. In place of the awful split squats, we do something I call “the walking deads” - 5-7 reps of dumbbell deadlifts, farmer’s walk for 20-ish yards, 5-7 more deadlifts, farmer’s walk back, and more deadlifts. Four rounds of that got him feeling like leg days aren’t useless after all
@Frank_C @TriednTrue thank you both, and happy thanksgiving! I write this as I doze off between games…
I mostly agree on the secondary workouts. I’m not sure I think you can’t make progress with one hard lift a week, but I do think the frequency helps. I do like the idea of doing “fun” stuff in there. It will probably be screwing around with all the toys at my gym or doing Olympic lifts or something.
Thanks on the MBA tidings! It has been a ton of hours. It will, and already has, helped with my current job. It also helps promotion opportunities. Although it’s not always “required” for the next level up, it’s definitely the easiest gap to not get an interview. Right now I’ll just be happy to spend more time with the kids.
@TriednTrue that’s fun stuff with your nephew! I don’t have any real experience with the new ACFT, obviously, but it looks like an improvement over the old. What MOS is he going into? The BSS drop set of death is one of the more miserable opportunities I’ve found in a weight room! It’s great for the mental game.
Did the ol’ secondary upper body workout today. I was sore in my chest, so this probably helped today.
Walked the dogs and took the kids to the zoo earlier, which was fun even though cold.
Did arms and ran the dogs in the rain yesterday. That somehow backfired and gave them more energy
This sounds like fun. I always liked it when it rained when I was running. Something very therapeutic around the sheer misery of running and getting wet.
I didn’t sleep last night and started a new phase, so this morning was pretty rough. Oh well. I was in a different gym, so at least I didn’t have my normal weights to compare to.
Legs
5 minutes bike
Lying Leg Curl
40/15
60/12
80/8
100/6
110/6
130/6
150/9 → 127.5/7 + 10 slow partials
Squat
Bar/10
135/10
185/6
225/4
255/10
255/12
*This is where I was feeling sorriest for myself.
Leg Press
2pps/6
4pps/10 + 8 + 6
RDL
3-count eccentric
135/6
225/6
BSS Drop Set of Death
Fewer drops this time, but 3-count negative on every rep
40/8 + 8-second hold → 20/8 + 8-second hold → BW/8 + 8-second hold
Skipped calves… like a boss
Finally worked out again
Chest & Shoulders
5 minutes elliptical
Slight Decline DB Press
35/20
50/15
65/8
80/4
90/4
100/8
100/8 → 70/8
Slight Decline Smith Press
Machine Flye
Something to warm up
120/11 + 7 + 6
Dips
BW/15ish x 3
Machine Rear Delts
72/10
84/20
96/20 x 2
DB Side Raise Partials
45/20 x 3
DB Incline Y Raise
10/15 x 2
Rope Crunches
4 sets
10 minutes incline treadmill