@TriednTrue that was hilarious - I’m going with it.
Sorry I haven’t been updating, all. I kinda fell behind and then didn’t want to catch up. I’ve had my best week of training in a really long time and we’re in the midst of enjoying a long July 4 weekend. Speaking of long, we’re about to go to a drive in movie which will see me out and about closer to when I tend to wake up! Although we all know I’ll fall asleep in the movie anyway…
Best arm day in forever! I’m rolling right now, and not just because I’m too fat to walk
Another back day today - not a grind at all, which is rare for back for me. I’ll write this one out:
Step-forward DB Row
40/6
65/6
90/10 + 65/7 + 50/5
Superset:
1-arm Machine Row
15, 12, 9 + 9 + iso hold
Giant set (2 rounds)
Took a rest day yesterday because I legit earned it - things are absolutely clicking right now.
Weights weren’t real heavy this morning, just struggled to get firing, but I felt everything in the muscle and was certainly finding failure.
Chest and Shoulders
Decline Leg Raise
1 double rest pause set
HS Bench
-/10
.25/10
1pps/10
1.25pps/8
2pps/8ish
1pps/12 or so?
Superset
High Incline Smith
135/15
155/12
185/7 + 135/8
Superset:
Rear Delt Destroyer
40 + 20 + 10
I got like half the reps I was supposed to on swings!
Superset
Wiped!
Now I’m watching my daughter and her friend ride roller coasters. They don’t really need me on the rides anymore, the one growing up thing I won’t complain too much about because they still let me come and I can only handle like 2 of these a day without throwing up.
Another brutally hard squat less leg day that has my quads feeling devastated but my knees and back feeling nothing - who would have thought such a thing was possible?
This is all Cris Edmonds’ new “Scorpion” program, which has been fantastic so far. I’ll probably write a review of this one when done. I feel weird writing some of the workouts out, because I don’t want to give away his work, but I’m hoping just giving a few peeks here and there encourages folks to consider it. Plus, I’m not as detailed as the program and I’m not documenting everything/ every day, so that’s my justification.
Seated Leg Curl
I did quite a few warmup sets after not feeling like I got into my lift enough yesterday.
Then I did a set where I did 13 or so reps, 2 drops and an iso hold - ouch
Adductor
Cris loves these and don’t laugh - it can hurt
Few warmups then 2 sets of somewhere around 15 - 18
Leg Press
1pps/10
3pps/10
5pps/10
Ok this next bit was awful - we occlude our legs and do one long drop set with 30s between “sets”
7pps/8 + 6pps/10 + 5pps/12 + 4pps/15 + 3pps/20 + 2pps/30
I had to lock out once on the set of 20 and several times on the set of 30
Hack Squat
Reverse Band (orange band)
1pps/6
2pps//4
All the next reps were purposefully really slow both up and down
3pps/6 + 2pps/2 - died on the bottom stop
FFES
Put my heel on a plate for this
-/8
30/10 + BW/10 + 10s iso hold
The end. Absolutely destroyed. Roller coasters with my daughter after work and then Superman drive in with my son tonight. Those are fun, but so late!
Getting home at 12 or later is not for this guy - I was wrecked this morning.
Anyway, spent the day assembling a giant trampoline for the kids (again… just when you think they’re too old), and then knocked out a workout.
I won’t write this one all the way out, but it was pulldown death. I thought it was meant to be a lighter pump workout, but no - I seriously considered vomiting all the food I didn’t eat today… on a back workout! Back has been a grind for me lately, but these have all been both fun and hard - just like school, prison, or the army.
@T3hPwnisher as always, I enjoyed the recent blog post.
First. I always really like using nerd stuff to demonstrate brute forcing a meathead pursuit. There’s something delicious in that poetic justice.
Second, I really liked the tie of training sessions/ meals to Christmas morning (whether you intended that as a point or not). What a fantastic mindset: I get to go play this today!
Finally, I’m always a big fan of how you illustrate something is better than nothing. I often think of it as compounded interest. I’d much rather be invested in a low-growth product than not invested at all; long researchers on the sidelines don’t make money.
I’ve been wanting to try this Scorpion program! Super excited to see your review of it!
Which makes me think of dollar-cost averaging. As long as I’m putting money in at set intervals, I’m riding highs and lows and can (try to) just trust that over time it all works out.
It’s seriously fantastic. I recognize all their programming is relatively expensive, but this first couple weeks has completely reignited training for me. To be fair, timing was great for something like this. I just did arms and feel nauseated. My quads are still sore from the other day, with 0 knee or back pain. I would never not do squats, etc on my own, so it’s worth the payment to have someone else do this for me.
Exactly! Love taking that analogy to the next logical step, and I think it’s spot on. None of us beats the market (physiology) over a long enough time horizon; your best bet is to be in.
Today was a quick arm day, but a fun one.
Standing Calf
I just did sets of 12 or so working up until I couldn’t get 10.
Tibia raises in between
Tricep Rope Superset
I went back to back doing pushdowns and overhead extensions working down the stack.
DB Incline Skullcrusher
30/11 + 6 + 5 + 30s stretch
These felt great
DB Alternate Curls
I worked up the rack from 5s to 30s doing 12 each set
DB Hammer Curls
Same deal, but started at 10s here
DB Preacher
Did this off the back of the incline bench
20/12 + 9 + 6 + 2 forced
20 minutes of incline treadmill and out