Silver and Steel

Training Training Logs
1525

Happy birthday, may your chest and arms grow ever larger and the gains be never on your legs (because no one cares about them anyway).

2 Likes
1526

His arms are hoovering up his leg gains ffs :joy:

2 Likes
1527

Haha yea they are, I’m jealous, I’d trade my quad gains for arm gains!

1 Like
1528

Happy birthday! Last year of one decade or fresh start in another?

1 Like
1529

Pants seem to hide all legs except those of the mass monsters. Small, average, and even big legs can disappear in a pair of pants. Big delts and arms show through everything.

3 Likes
1530

Thanks all!

I’m 39, so I still get to say I’m in my 30s.

My wife has surprised me with a bit of a weekend getaway, so it’s a fun time!

2 Likes
1531

Primary pull and a little cardio today. I’ll do a little more easy cardio later today.

My split right now is:

  • Monday: Primary pull and easy cardio
  • Tuesday: Secondary push and 5k app
  • Wednesday: Legs and easy cardio
  • Thursday: Secondary pull and 5k app
  • Friday: Primary push and easy cardio
  • Saturday: Beer
  • Sunday: 5k app

I’m about 3 weeks behind where I want to be, weight-wise, which is about right based on how February went.

5 Likes
1532

Did my Tuesday - secondary push and cardio. I am finding myself able to get a huge pump in my shoulders lately, which is kinda cool.

4 Likes
1533

My son is struggling a little paying attention in school, so we’re trying morning exercise before class. I’m very hopeful this will help - I don’t think the current environment is positive for them at all and it’s stressing their brains out. He seemed in a good mood this morning, so we’ll see.

That means my morning needs to shift a bit, if I want to lift, and I’m having a tough time keeping up with what I’m doing right now as it is; it’s going to get rough on less sleep. I still want to run my 5k and bench 300 (laugh it up!), so I have a lot of room to do different things. I’ll probably spend the rest of the week just running and benching, which is what I was going to do anyway!

Whine complete! The moral of the story - I should never write down a split or plan because I’ll be changing it within 48 hours.

5 Likes
1534

Back on track this morning, so I basically just skipped leg day - which is always the right decision.

5 Likes
1535

I finally figured out that 5/3/1 is a good fit for me and this struggle. You just go in order from day to day and you get to pick your own supplemental work. You can do bare minimum on leg days and add bro work on upper body days. As long as you hit your main lift, you’re “following” the plan.

This is always awesome!

3 Likes
1536

Maybe not 48 hours but I jink myself when I write it out. Some weird, freaking shit will happen and blow it right out of the water.

2 Likes
1537

@ChickenLittle @Frank_C exactly right to both of you!

My rule is basically just to hit all my bodyparts every week; remember, I bro out - only curls are a main lift.

I definitely get the appeal of 5/3/1, and I love Jim’s writing, but I hate the program. I just don’t want to do it.

What I do want to do is just pull up some YouTube video on the way to the gym and then do that. That’s been my speed lately.

Anyway, many miles of cardio today. If work ends early, I’ll lift. If not, it goes to the morning before softball.

5 Likes
1538

Today was my first normal-ish day back post-covid; that really lingered for me. Not like kicking my ass the whole time; just me not feeling up to snuff.

Leg day!
Every rep had a 3-5 second eccentric for the whole day, except for calves

  1. Seated Leg Curls
    25/20 x 2
    1p/6
    1.25p/6
    2p/6
    1.25p/8
    1.25p/8 + 1p/8 + 10 partials

  2. SSB Squat
    This is a rogue bar. I think it weighs 70#, but I’m not doing that math, so in this log it’s 45#
    45/5 x 2
    135/5
    135/8
    185/8

  3. Leg Press
    2pps/4
    4pps/4
    6pps/8 + 5pps/6 + 4pps/6

  4. BB Walking Lunge
    Short steps
    40/8 x 2

  5. RDL
    Paused in bottom for a couple seconds after the slow eccentric
    135/7

  6. Standing Calf
    140/10 + 10 partials + 10-second stretch x 2 sets

2 Likes
1539

Pectorals and Deltoids

  • 10 minutes elliptical

  1. Slight Decline Bench
    25/20
    45/10
    60/8
    75/6
    90/10

  2. Incline Bench
    135/4
    185/4
    205/6

  3. DB Smash Press
    55/8
    55/8 + 6 + 4

  4. Machine Flye
    100/12 + 10-second stretch
    115/10 + 10-second stretch

  5. DB Bent Flye
    15/25 x 3

  6. Machine Shoulder Press
    5/8
    10/12
    10/12
    10/9 + 3 + 2

  7. DB Y Raise
    10/15 x 3

  8. Cable Crunch
    4 sets

  • Incline Treadmill
4 Likes
1540

Back in business baby yassssss

2 Likes
1541

I’m feeling pretty normal!

5 Likes
1542

Latissimus Dorsi (and some rhomboids and teres major/ minor)

  1. One-arm BB Rows
    -/8
    25/8
    50/10
    60/8

  2. One-arm Supinated Pulldown
    25/10
    55/10 x 2

  3. Rack Pull
    135/3
    225/3
    315/6
    335/6
    365/6

  4. Face Pull
    50/12
    60/10
    70/10

  5. DB Pullover
    55/10 x 2

  6. DB Shrugs
    75/30
    75/20

  7. Roman Chair Leg Raise
    BW/8 x 4

  • Spin Bike Intervals 15:45 x 10 minutes
4 Likes
1543

Guns, calves and intervals this morning

3 Likes
1544

Legs

  • 5 minutes bike

  1. Seated Leg Curl
    I used the weird machine that moves with you again
    2/12
    4/10
    6/6
    8/4
    10/12 + 8 + 4

  2. Squat
    Went a bit wider and my knee felt better. I was supposed to do a couple sets of 8, but I just wanted to practice reps
    45/6
    135/6
    225 + chains/4
    275 + chains/4
    315 + chains/2

  3. Machine Leg Press
    Put the seat really low and did each rep from a stop
    70/4
    130/4
    190/4
    250/11 + 7 + 4

  4. Leg Extension
    40/5
    55/11 + 25 partials

  5. RDL
    135/8
    185/10

4 Likes