weight lifting, dog walking and grilling, life doesn’t get much better
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That shirt is awesomely hilarious. 
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Love the Tank top.
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Thanks @QuadQueen @friedrich!
Another enjoyably miserable back workout yesterday. I dropped my son off for his DC school trip very early (he’s pumped), then ran to the gym and got out in time to make an earlier flight to FL to meet my wife and daughter on vacation for a couple days.
-
Meadows Rows
-/10
25/8
50/8
75/8 x 4
Locked in on these - great lat stretch every rep -
Superset;
- Rack Pulls
135/5
225/5
325/4 x 5 - Pull-ups
BW/5 x 5
-
Stretchers
3 x 10ish -
Hypers
25/15 + BW/10 x 3
9 Likes
Had to get two workouts in yesterday because I missed one with moving flights… don’t worry: I skipped calves and abs
-
Machine Flyes
Couple warmups
4x10 -
Superset:
- KB Side Raise
20/8-10 x 4 - Pec Minor Dips
4x8 or so
- Superset:
- Band Rear Delts
4 x 15 + 15 partials - Pec Minor Dips
4 x 8
-
Seated DB Press
35/8
60/6
70/8 + 55/8 + 45/8
Then one set of max pushups (like 10!) to finish off -
V-bar Pressdowns
I liked this bar!
Some warmups
4 x 10-12 -
DB Curls
Supinated, 3s negative
Warmups
35/6-8 x 4 -
Smith CGBP
135/15
185/8
185/6
135/10 -
EZ Curls
50/8 x 4 -
Machine Extension
4 x 10 -
DB Hammer Curls
20/12 x 4
8 Likes
Absolutely saw my gods on leg day today - one of the more horrific sequences I’ve done.
-
Seated Leg Curls
Really pause and flex in every contraction
Warmups
2 x 20
2 x 6 -
Superset (4 work rounds):
- Leg Press
2pps/12
4pps/10
6pps/8 x 4 - Split Squat
Used that HS DL machine for this and it felt fantastic.
-/8
.25pps/8
1pps/8
1pps/10
1pps/12
-
SSB Squat
Split squats always fatigue my lower back (likely a mobility problem we’ve discussed before), so this was all narrow stance, lock it in, and see if my quad pain could make me cry… close!
45/8
135/4
185/8
225/8 x 2 -
RDL
135/8ish x 2
Lower back was fried so I hung these up. I don’t think I was getting anything good from here. -
Superset (4 rounds):
- Leg Raise
- Cable Crunch
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Solid “little bit of everything” day today. I’m definitely a bit fatigued, so tomorrow being a no-lifting day will be good.
-
Low Incline DB
30/20
50/15
70/8
80/8
90/8
100/8 -
Incline
45/8
135/8
155/8
185/8
195/6
Just crapped out -
Stretch Pushups
3 sets -
Low Decline Smith
135/15 x 2
135/10 -
V-bar Pushdowns
4 x 12ish
30s breaks -
Seated DB Side Raise
20/8 + 15p
22.5/8 + 15p -
Superset (4 rounds)
- 10 BPA
- 6 Chins
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Caught an early flight home for a couple nights and did back:
- Superset:
- One-arm BB Row
- Meadows Row
-/8
25/6
50/6
75/6 x 4
-
DB Shrugs
3s hold
100/12
100/10
90/9 -
MAG NG PD
4 x 10 -
C/S DB Row
65/8 x 3 -
Reverse Hyper
.25pps/15 x 3 -
Superset (3 rounds):
- Leg Raise
- Cable Crunch
- Bike
15:45 x 12 min
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On the road through back to back weekends again, which creates a bit of stress at home. I did get to take my daughter to do rollercoasters last night and, just plopped in amongst the rest of the chatter, she asked “this summer can you take me to the gym?” Holy crap yes I can! Great day.
In a bit of a PSA: nothing manages my blood pressure or hematocrit better than nattokinase. Multiple consecutivey visits have confirmed this - highly recommended.
I’ll get in the secondary chest and shoulders workout and some cardio in when I land. Keep on keeping on, everyone!
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Flight canceled (yay?) so I got in my workout at a real gym:
First a mile walk because I couldn’t get off the phone.
-
Machine Press
Warmups
4 x 15 -
Banded HS Press
Short red bands
1pps/8 x 4 w/ 15p on the last set -
DB Side Raise Partials
35/30
40/30
40/24 -
High Incline DB Front Raise
15/10
10/15 x 3 -
Rear Delt Destroyer Set
50/60p + 25/30p + 10/10 -
Superset (4 rounds):
- Hanging Leg Raise
- Cable Crunches
-
Calves
3 sets of something -
Bike Intervals
15:45 x 12
7 Likes
Now that made me smile big time. Happy for you mate
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Thanks @simo74!
Gun show today:
- Superset (4 rounds):
- V-bar PD
4 x 20
First 10 reps hard flex, then pump out the next 10 - Gripforce DB Curl
27.5/6 x 4
3s eccentric
- Superset (4 rounds)
- Bench Dips x 10ish
- Gripforce BB Curls x 8-10
3s eccentrics
- Superset (4 rounds):
- Incline EZ Skullcrusher
40/15-20 - Reverse EZ Curl
- 40/10
- Superset (4 rounds):
- Hanging Leg Raise
- Cable Crunch
-
Toe Press
4 x 12-15 -
Bike Intervals
15:45 x 12
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Legs
-
Seated Leg Curls
Warmups
4 x 12 w/ 60s breaks; last couple sets turned into rest pause sets -
Hack Squat
-/8 x 2
1pps/8
1.25pps/8
2pps/8 x 2 -
Smith Lunges + Squats
So I put on 25s for the lunges and then added a plate to that for the squats. I did 4 lunges on my left leg, 4 on my right, 4 more on my left, 4 more on my right, then added the plate and did 8 squats. 3 sets of that -
Leg Extensions
4 x 8 w/ 3s flexes as the top
Short breaks here -
DB RDL
75/15 x 2 -
Calves
4 x 10ish
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At the risk of doing that social media “don’t ask, but really ask” thing, it’s been a tough month. Multiple deaths in the family, by far the hardest of which was my mom. We were very close and she was far too young and we all miss her. It’s more or less in the rear view now and we’re back on with daily life, with maybe an added focus on making sure we’re checking in on my dad more.
The blackout difficult workouts have been helpful! I’m a couple days behind on logging these. My daughter went with me for chest and shoulders the other day. She didn’t do everything with me, but she’s starting to want to go (mostly to look a certain way, but whatever gets you there I guess).
Chest & Shoulders
-
Banded Machine Press
Doubled red bands + 1pps/8 x 4 -
Incline
45/8
135/6
165/6
185/6
195/6 -
NG DB Bench
70/9 x 3 -
Bench
Explosive reps
185/5
185/5
195/5
195/5
195/7 -
Rope PD
4 x 12
30s breaks -
DB Side Raise
5 x 10
20s breaks
Used 15s - 25s -
Rear Delt DB Swings
3 sets of 20ish -
Pull ups
3 x 8ish
Today was back - just me this morning. I might go back with her this afternoon if she wants.
Back
-
One-arm BB Row
-/8
25/8
50/4
75/5
50/8 x 3 -
Superset:
- Cable Low Rows
4 x 10 - Stretchers
4 x 8
-
DB Shrugs
100/25
100/17
90/18
80/20 -
Superset
- Reverse Hypers
.25pps/15 x 4 - Rack Pull
315/6 x 4
One pin higher than normal. This was tough
- Superset (4 rounds):
- Cable Crunches
- Crunches
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The initial catalyst is the most important as it lights the spark and gets the momentum going. Whatever that happens to be. Hell, anime is what got me to finally stop being a fat kid: I’ll take it, haha.
My condolences for the rough patch you are going through. You are strong enough to be able to endure it, but that doesn’t make it suck any less.
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Absolutely! I remember watching tv on the floor and not being able to get up without using my hands, and thought I’d make a poor ninja if I was ever captured so I better fix that.
Thanks man. There’s a season for everything; they’re just not all the most fun.
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I’m so sorry for the losses, and particularly for the loss of your mom. My heart goes out to you and yours.
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Thank you @EmilyQ
Sorry if I missed this in an earlier post: You have my deepest condolences.
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You didn’t. I probably shouldn’t even have put it in here now, but this is kind of my diary. Thank you
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