Really glad to hear you got some value out of those books dude. He had the same impact on me regarding LISS. Good excuse to watch some TV on the treadmill.
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Nailed it. Did another 30 minutes incline treadmill this morning. It’s a Simpsons episode and audiobook chapter
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Solid upper body workout again today that I don’t totally feel like writing down. Things are moving well though
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Antagonist supersets! That’s my kind of training!
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I love doing it when the gym is empty. I just don’t like having to be clever and work around substitutes when it’s not
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Planet Fitness leg workout - these places are everywhere; why haven’t I signed up before?? I’m pretty sure I could get just as jacked here as anywhere else.
Anyway, still a baby on legs… but right now it’s more just because they’re legitimately weak.
Work sets only:
-
Seated Leg Curls
2 x 8 -
Smith Squats
225/8 x 2 -
Smith RDL
225/8 x 2 -
Leg Extension
2 x 10 -
Toe Presa
2 x 8 -
Cable Crunch
2 x 8
Walked up and down some stairs for half an hour outside for my cardio and didn’t get stabbed!
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Yeah, they get a bad rap for predatory business practices, but really: they’re just transparent about it. Every chain gym is doing it. But I’ve always had the same thought: if I didn’t have free access to a great gym with my work, I’d definitely pick up a membership just to have access to all the machines. And hey: free pizza and tootsie rolls! Haha.
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My daughter attended Planet Fitness for a couple of years. If the closest Planet Fitness was closer to me than 30 miles I would join. It gets a bad rap, but I have no intentions of lunking.
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@T3hPwnisher @Friedrich they are definitely “good enough” gyms. If I was so inclined, I think I could easily do a “get jacked at PF” kind of series. You know you have access to all your compounds, at least on a Smith, dumbbells up to 75, and all the cables/ machines in the world… and there’s always one within 15 minutes of any of my US stops. I feel like I’ve been sleeping on a gold mine here.
Also, @T3hPwnisher, one of my favorite blog posts this weekend. I like to preach the same sermon, so definitely some confirmation bias going on, but I don’t know that I’d even have picked up a weight if I was starting now for fear of doing it “wrong.”
Yesterday was a push workout. I’m starting to get back up to some of my previous weights, but I’m not there yet.
I was half asleep, so I did a bunch of pull-ups and jogging around and cable crunches and stuff before I got rolling. I had taken my daughter to WWE up the road Friday night (always fun), but we got back after 12, which is way after Cinderella time for me.
-
Incline DB
50/10
65/8
80/8
90/8
100/6
65/12
On this back off set, I try to really pause and squeeze at top and bottom -
Swiss Bar Bench
45/8
135/8
185/8
205/8
215/8
155/12 or 15 or something -
Superset 3 rounds:
- Cable Flye
- Pushups
-
Machine Shoulder Press
1pps/8
1.25pps/8
2pps/8 + 1pps/12 -
Superset 4 rounds:
- Cable Rear Delt
- DB Side Raise
-
Rope Pushdowns
4 x 12 -
BW Skullcrushers
2 sets
Been kind of a whirlwind couple weeks where I was able to fit in seeing old friends on trips. In 10 days I was able to see an Orioles game, a Cubs game, Teri Clark (from the 90s!), and the aforementioned WWE. Kind of a fun little jaunt. On the other hand, my mother’s health is questionable, so the universe has a way of balancing things and bringing you right back down to earth.
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Way back to 90s basics lately - good move.
Today was legs and now I’m smoking a brisket and a shoulder.
-
10 minutes incline treadmill
-
Leg Extensions
Couple warmups
4 x 12-15 -
Seated Leg Curl
Warmups
4 x 12-15 -
SSB Squat
45/12
135/16
185/12
185/12 -
Leg Press
4pps/ 12 x 3 -
Seated Calf
4 x 12ish -
Incline treadmill x 10 minutes
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This was such an awesome opening to anything that’s ever been posted I felt fit to make it into a haiku to capture it’s awesomeness.
Back to the 90’s-
-good move. Leg day; Now I smoke
Brisket and shoulder
Thanks so much dude! It was honestly hard for me to keep it at 2000 characters, which is already double my typical blogpost length. I could have just gone on forever about the differences in culture and how much more difficult it’s become BECAUSE it’s become so much easier to approach. It’s similar to how Jamie Lewis’ observed that the average marathon run time has gotten WORSE rather than better as running has become more accessible to the general population. We do better with some gatekeeping. And really, the biggest emphasis was the opener: kids just want to be TOO lean ALL the time and won’t ever allow themselves an opportunity to actually put on some muscle. I’m so thankful that we had this idea coming up that big guys were just big, rather than big and peeled. Even Arnold let his abs go in the off season.
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And this was so awesome I felt it could only be told in a Ninja Turtles motivational poster:
It’s such a good point. My wife and I talk about it with the kids. I didn’t have to be told to go play outside or to practice my sport (in fact, the opposite - “stop practicing and do your schoolwork”) or anything else, simply because there wasn’t anything better to do. Now they are overwhelmed with other options. That’s turning into a bit of a tangent from your original point, but it kind of all trends together.
As even another tangent, I also hate this zero defect culture social media has wrought. Just as I can’t gain an ounce of fat, because the Instagram guy never does, I am way better off just never accomplishing anything than I am to try and fail (which is the only way to learn something) because I might get captured on video and made fun of on the Interwebz.
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That TMNT poster is just too incredible.
I’m a big fan of that tangent. I’ve shared it with the Valkyrie, and she appreciated it. We see it with our own kiddo. They’re not at all plugged in to social media, but the effects are far reaching, because all of their peers operate the same way. No one ever fails at anything: they’re either great at it when they first try it or they give up. My kid had an eye opening experience when we first went rollerskating and they fell down a bunch of times. I informed them that was just part of the process, and it was totally unfathomable, haha.
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100% what it is. We don’t allow social media either (which is it’s own fight with one of my kids), but it has created an entire culture where they don’t even realize failing is part of the process. My son has been kicking around this phrase that he wants to be a “self-taught” (which he doesn’t understand) or, even worse, “a natural” - that’s not a real thing! Just totally different challenges now
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I’ll take it!
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Landed about 1 this morning and got in a Chest day that really demonstrated how unaccustomed to volume (let’s be real - to the weight room) I am right now.
-
10 minutes incline treadmill
-
Bench
45/20 x 2
95/15
135/12
185/12
185/12
185/8 -
DB Incline
75/6
60/12 x 3 -
Incline DB Flye
30/12
35/12 x 2 -
Machine Press
2 x 12
1 x 8 -
Cable Crunches + Crunches
3 sets
Got a couple of hires onto the team and a free agent in the works. I’m excited for all of them and it’s going to give me a ton of time back and get me home a little bit - much needed!
Now I’m watching whatever the latest superhero movie I’ve never heard of with my son.
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