Silver and Steel

Training Training Logs
4808

Phew!

I am actually distressed in that gym. I run around showing my wife on my phone how much these bars cost… and they’re being used for like rack pulls and landmine stuff.

Yes!!

2 Likes
4809

Got my leg day in before getting on the road!

  1. Lying Leg Curl
    Bunch of warmups
    1 x 10
    1 x 10 + 6(DS) + 10p

  2. SSB Squat
    45/10
    135/6
    185/6
    230/10
    280/10
    Actually stuck to a progression!
    My right knee is getting so arthritic it doesn’t like to squat into flexión until I get ~185 or so on it.

  3. Hack Squat
    -/6
    1pps/6
    2pps/8 + 3 + 1

  4. RDL
    135/6
    225/10
    225/4
    Finished at this point

  5. HS Split Squat
    A couple sets I don’t even want to write down. Absolutely smoked from here. Then a road trip. Going dark for a couple days!

9 Likes
4810

Back home and in the gym! Back is absolutely killing me from all the driving. I’m doing all my little mobility rolling around and stuff.

  1. Low Incline DB Press
    40/20
    60/15
    80/10
    90/10
    Really forced a deep stretch every rep

  2. Incline
    45/8
    135/6
    185/8
    185/6

  3. Stretch Pushups
    Feet elevated
    3 x 12 or so

  4. Superset:

  • Dips
    3 x 10-12
  • DB Rear Delt
    15/20 x 3

  1. Machine Side Raise
    3 x 10

  2. Landmine Shoulder Press
    25/8
    35/8
    45/8

  3. Machine Crunch
    4 sets

Panthers time

6 Likes
4811

Woot!!!

1 Like
4812

Back!
I’m paying attention to my rest days and actually improving pretty quickly. Weird

  1. Meadows Rows
    -/6
    25/4
    50/4
    80/12
    95/10

  2. Assisted Pull-ups
    -85/11 x 3

  3. DB Pullover
    55/10 x 2

  4. DL
    I did these as deads from the floor instead of rack pulls, because I feel like my mobility to get down there is lacking. My back also feels horrible after all the driving the last few days, and my general office lifestyle, so I stayed very conservative and treated these more as a therapeutic than anything.
    135/4
    225/8
    245/8
    275/8

  5. C/S Row
    1p/6
    2p/12
    2.25p/6 + 2p/3

  6. Toe Press
    3 x Satan Sets
    It’s 6 reps+ 6s flex + 6s stretch, repeated twice, = 1 set

8 Likes
4813

How do you mean?

1 Like
4814

Like actually adding weight/ reps week over week. It’s a bit easier, because I was never strong to begin with and am definitely out of “practice,” but it’s still good to see

2 Likes
4815

I’m a little MIA in here, as per usual. One more long work trip next week, then on the road with family the rest of the year.

Today I did legs in a really old school bodybuilding gym. It was great.

  1. Lying leg curls
    Old machine with a legit chain for the pulley and no adjustment options - fantastic.
    Worked up over 5 or 6 sets

  2. Leg press
    Regular HS leg press. At first my back was really tight and I thought I wouldn’t have a good day, but I was able to get my hips moving over the course of these.
    -/20
    2pps/20
    3pps/20
    4pps/20
    5pps/12

  3. Buffalo bar squat
    I don’t think I’ve ever used this bar and I really liked it. Ton of swing when you try to explode and it didn’t hurt my shoulders. I could have worked up much heavier if I was better at locking in and controlling that swing.
    45/8
    135/6
    225/6
    275/6
    225/12

  4. Smith lunge
    Nothing weird here, and my quads were pretty toast.
    95/6 x 3

  5. Reverse Hyper
    1pps/10
    1pps/6

That was it. Then breakfast with the family and now we’re watching it snow.

8 Likes
4816

Getting off that workout, whilst pretty deconditioned, and onto a couple long flights resulted in some of the sorest legs I’ve ever had!

Today was chest and shoulders. Pretty awesome workout, but it was all in kg so it wasn’t real.

I’ll be attacking fat loss pretty seriously as we get into the new year. I have completely let diet go as I’ve [insert excuse], so the early progress, at least, should come easily.

Today:

  1. Machine Chest Press
    Sets of 12 working up one plane at a time until I failed

  2. DB Rear Delt
    3 x 20-30

  3. Incline Press
    Worked up in sets of 6 until it was hard

  4. Bench
    5 x 5 w/ 1s pause on chest

  5. Stretch Pushups
    3 sets
    s/s w/

  6. Heavy DB Side Raise
    4 x 6

  7. Machine Shoulder Press
    3 x 12ish

  8. Swiss Ball Crunch
    4 sets

Cardio: 20 min. stationary bike

7 Likes
4817

:rofl::rofl::rofl::rofl::rofl:

Me too. Sigh. The new year is on its way! We will dominate.

1 Like
4818

But not the buffet this time!

1 Like
4819

Are you doing the challenge, @TrainForPain? (Just working out how many adversaries I’ll have to defeat. :rofl:)

2 Likes
4820

I love that attitude! Come back with your shield or on it!

I’m not going to join as a participant, although I’ll probably throw up some photos in here as we get close to end date just for my own accountability.

2 Likes
4821

I’ll be attacking fat loss pretty seriously as we get into the new year. I have completely let diet go as I’ve [insert excuse], so the early progress, at least, should come easily.

I like referring to this as “hitting rock bottom so hard that you bounce”. One of the best parts about starting out in a bad spot is that progress comes that much more rapidly. John McCallum referred to this as “softening up”, and it was a feature, not a bug! You’re just employing some advanced strategies here.

4 Likes
4822

Love it! I’m exactly on plan. Just building the caloric base up and all that.

2 Likes
4823

Finally back home for 30ish hours. I was in Manchester and Dublin this last week and honestly had a great time. Fantastic team, got a lot done, and spent some real time together. I’ll definitely be taking my family to Dublin too; great city. Manchester… I will never allow my daughter to witness.

Got a good old school back workout in today. The next two weeks will be piecing together whatever, wherever, but (as predicted) I am quickly dropping weight with just the tiniest bit of self-control.

  1. Lat Pulldowns
    Sets of 8 until I couldn’t

  2. Seal Row
    I’d never done these - kinda cool
    135 x a bunch of sets until 6 was hard

  3. T-Bar Row
    Ronnie style! Worked up a plate at a time to 4 plates, then a back off with 2 plates

  4. HS Pulldown
    Very old machine - I liked it
    2pps x 4 sets

  5. Superset SAPD and Pull-ups
    3 sets

  6. Hypers
    1 x 20
    1 x 15 w/ a plate then 5 or so more without the plate

  7. Hanging Leg Raises
    3 sets

8 Likes
4824

Haha, you got to give more details of the horrors you witnessed!

2 Likes
4825

Just a bit of “dressing for the job you want” even in cold rain at the Christmas markets. It’s a young town, so no worries, I was just a little surprised at some of the outfits.

1 Like
4826

Haha, that’s a very polite way of putting it, there was a couple of junior drs who ended up making parody music (called themselves amateur transplants) and had a song called Northern Birds (incredibly un-PC), that was focused on this very topic.

Glad you had a good time travelling though.

2 Likes
4827

Thanks!

I guess I’m relieved I’m not just old and cranky. The city has a bit of a vibe! It’s funny because Amsterdam seems like such a family town now

2 Likes