Spidey: Eudaimonia

Training Training Logs
181

Today hit Chest and Back with the GF

Incline DB: Was a bit of higher Incline than I’m used to but no biggie. Little rest, maybe 90s honestly
60’sx8
65’sx8
70’sx8
75’sx8
60’sx2x8-10 (paused)

Cable Flies:
4x10-15

Straight Arm Pulldowns:
2x20

Kneeling Rope Pulldowns: My FAVORITE back exercise. Was happy to do it again
3x12-15

Cable Rows:
4x8-12

Wide Grip Pulldowns:
3x15-20

Was a good workout. Made me miss cable stations a lot though. Incline DB felt really good, nothing was heavy, just really good stretch, strong contraction.

There is definitely a difference with male vs female physiology though (Greg Nuckols wrote a good article on this). My girlfriend can hit a weight for an easy 12, add 5 lbs, and struggle for 8 reps. She can also do multiple sets of very intense, high reps. I on the other hand, who I feel has solid work capacity and endurance compared to most of my male lifting partners, can’t give the same intensity for reps and sets without having to lessen the load. Idk it’s very weird, but cool to see.

182

Lifted with HeavyTriple today, was really good and helped a lot

Squats: these got better each set
315x3x3

HB Paused Squats: HT saw some errors with these that I’ll talk about in sec
225x2x6-8

Sumo DL: Hamstrings were sore from GF’s leg workout, and haven’t done these after Squats in awhile, but still PR’d
401x8
365x2x4-6 (just form work, messing with starting head position)

That was it. Good workout. I figured out some things. How to set up my programming a bit, how to focus on rep tempo. Two big things are not to worry about turning my feet out a bit wider during Squatting, as it’ll be fine especially for my style or Squat and my natural duck-toed stance. Also, my upper back is my limiting factor in basically everything, I can’t maintain a ‘pull back shoulder’ position for shit, and when HT told me too I could feel my shit cramping like crazy. So everyday, I’ll be not only working on that positioning, but also doing ‘heavy’ rows on upper days, along with lighter work like rear delts, pull-aparts, maybe even like DB Rows on my lower body day, as my upper and mid back are just holding me back.

183

Today was decent

Flat Bench: Always going to do an ‘over-warmup’ I think
225x1 (paused)
195x9
165x3x8-12 @ 2 min rest

CG Bench Press: Just felt like doing this, kind of seeing where I am reps wise after a few sets
145x13

BB Rows: Wide grip, slow eccentric
135x15
155x3x8-10

Superset of 20+ reps with EZ Reverse Curls and DB Low Incline Extensions, because I need the pump

Good workout, my PR chart is ‘empty’ mostly because I’m lazy and don’t want to go back and look for a bunch of them. But yeah top Bench set was a PR probably because I never do 9s, as was the 145 CG Bench a fatigue state. Getting ittt

184

So new split. It’s not really ‘programmed’ but I have a general idea of what I want to do. Overall just going for rep or volume PR’s, no matter how big or small

Monday: Heavy Lower
Tuesday: Rep Upper
Wednesday: Light Lower
Thursday: Light Upper
Friday: Rep Lower
Saturday: Heavy Upper
Sunday:Rest/Cardio

So that looks like a lot but it’s really not, workout today took 45 minutes.
‘Heavy’ really just means the 3-7 rep range I guess, probably 5’s mostly.

Rep means 8+ reps.

Light idk what else to call it. Maybe technique or speed or something. This day will always be paused, or like tempo, probably only volume PR’s, nothing for failure. Figured that’ll keep me fresh and not sloppy.

I’ll have 4 days. Probably :

Day 1: Back Squats, HB Paused Squats, SLDL’s, Face Pulls/Rear Delts
Day 2: Flat Bench, CG Bench, Rows, Curls/Extensions
Day 3: Front Squats, Sumos, Leg Curls, Face Pulls/Rear Delts
Day 4: Incline Bench, Wide Grip Bench, Chins, Curls/Push-ups

And I’ll just rotate through those. Idk seems simple, I can have a bad day and not feel like a failure, play with some variation, have fast workouts, and basically just do movements I like. Only concern is frequent Sumo will take it’s toll, so may just move that to being on Wednesday permanently, and doing Snatch Grip or SLDL’s on the other days.

I got this idea by looking at what’s worked best for me mostly Big Beyond belief, and looking at the programming of Dan Green, along with Heavy Triple, Stronghold, and detazathoth on here. Also, it has a lot of similarities with the Cube, with 5/3/1, with the popular DUP stuff going around now. So really it seems like it’s basic and will work well enough. Plus i’m tired of fucking with percentages lol.

Open to critiques and comments.

185

Also here’s the top set of Bench, trying to just not wait so long at lockout and actually ‘rep’ these

186

Light Lower

Sumo: Welp this didn’t feel great having done Sumo 2 days ago. Regardless, tried to do these ‘CAT’ style, not slowing down. I will stay with this weight and try to get faster with it on these days. 90s rest
315x5x5

Tempo Front Squats: Tried to do 5-sec eccentrics with these, but I videoed the last set and was definitely fatiguing and speeding up. Going to try and milk this until I get form straightened out on these ‘light’ days. 2 min rest
185x3x4-6

Banded Leg Curls, Lateral Raises, and Face Pulls.

Good day, hips were a bit beat up from the Sumo stuff 2x a in 3 days, but that’s alright. Overall hit my goal of getting work in with weight that won’t kill me

187

Also did 10 rounds of cardio. Just 20 secs of either push-ups or high knees with 40 seconds of crunches/leg raises as ‘rest’. Surprisingly hard

188

[quote]Spidey22 wrote:
Whoops forgot the video lol

420x5
mlg

189

[quote]jasmincar wrote:

[quote]Spidey22 wrote:
Whoops forgot the video lol

420x5
mlg[/quote]

lol someone noticed finally

190

Today was alright. Can tell the frequency is going to take some getting used to again but so far so good

Incline Bench: All paused, not on the chest though. Felt alright. 2 min rest
165x3x5

Fat Grip Chins: Pause at the bottom of every rep, trying to keep scaps ‘down’. 1 min rest
BWx5x5

Wide Grip Bench: Used 1.5 style reps. and wow that cramped my chest up bad lol. 2 min rest
145x3x6-8

DB Pullovers, Incline Curls, and Close Grip Pushups for a 2-3 sets of 12-20

Was happy with this, just trying to make ‘light’ weights feel heavy on this day, and it worked. 1.5 reps really killed my chest, I haven’t done them in some time. I like the DB Pullovers to give my lats some love but also really feel good as a stretching movement for the whole front shoulder girdle area.

204 BW this morning, so that’s a new low. Don’t feel like I’m dieting yet really, except that I can’t routinely eat cheesecake and donuts in mass quantities anymore.

191

Solid work in here, Spidey. Good luck with your cut. And that’s fantastic that your GF likes to train with you. My hubs goes to the gym with me a couple of days a week. He’s not way into lifting, more into just being healthy, but it’s fun to be able to train together a bit.

I like the idea of some days where you work in higher rep ranges, and then days where you focus on strength a bit more and get heavier. I try to do that as well. Not so much heavy singles - I don’t really do that anymore, but getting down in the 3-5 rep range on at least your main lift. It’s a good way to mix things up.

192

[quote]Powerpuff wrote:
Solid work in here, Spidey. Good luck with your cut. And that’s fantastic that your GF likes to train with you. My hubs goes to the gym with me a couple of days a week. He’s not way into lifting, more into just being healthy, but it’s fun to be able to train together a bit.

I like the idea of some days where you work in higher rep ranges, and then days where you focus on strength a bit more and get heavier. I try to do that as well. Not so much heavy singles - I don’t really do that anymore, but getting down in the 3-5 rep range on at least your main lift. It’s a good way to mix things up. [/quote]

Thanks, the cut is going each so far. Pwolves on here is my coach, he’s pretty good at getting people lean without the usually ‘suffering’ that accompanies most diets.

Yeah my GF seems to not like lifting itself much, but more so the results. Hopefully she learns to fall in love with both the lifting AND the progress, though at 5’7" and 105 lbs, I think she sales her self short undereating as often as she does.

Yeah I think I’m done wit singles and doubles for awhile, seems more like ‘tests’ of strength as opposed to tools to build it. Plus playing with rep ranges from 3 all the way to 20 allows a ton of room to hit little PRs, which allows me to progress for longer periods of time.

Also, thanks for stopping by!

193

Today was the hardest day so far, the ‘Rep’ Lower Body lol

Back Squats: Videoed last set, tried to keep pretty solid form for the first 2, and than the last one really pushed it. 3 min rest
295x1 (Paused, beltless)
265x3x8-10

HB Paused Squat: Haven’t done paused squats with a belt in awhile, so tried it out
225x10

SLDL’s: eff these were so difficult with timing rest periods. Off a slight deficit, and really concentrated on keep shoulders back and down. 2 min rest
185x3x12

Some Band Pullaparts, Wide Grip Upright Rows, and Calves for 3-5 sets of 10-30 reps

Good workout, but damn reps are hard lol. Was going to go for 275 for 3x10, but I only got about 4 hrs of sleep last night and wasn’t feeling it.

194

Also, the difference in my low-Bar and High Bar position seems to be mayyybe an inch, and distance in stance may be 1.5 inches wider lol. Never really looked at video of the difference.

195

Flat Bench: This felt alright, but damn do I hit a wall on heavier sets and just grind lol. 2:30 min rest
225x1 (paused)
225x3

205x3x4

CG Bench: FML wanted 3x5 but misgrooved the last rep of the last set. 2 min rest
185x3x4-5 =(

BB Rows:
185x3x6

DB Rows: I like these, not quite Kroc-style but with higher reps. this wasn’t bad, but when I get to heavier weights they leave me sore AF
75’sx30 LR

Then rest pause sets of Revers Curls and DB Incline Extensions, trying to total 50 reps in 3 ‘legs’ worth of sets.

Good workout, not horrible.Hopefully increase frequency + more back work will help dial in my Bench technique and get past this stupid 220-240’s territory.

196

[quote]Spidey22 wrote:

Yeah my GF seems to not like lifting itself much, but more so the results. Hopefully she learns to fall in love with both the lifting AND the progress, though at 5’7" and 105 lbs, I think she sales her self short undereating as often as she does.

Also, thanks for stopping by![/quote]

At 5’7" and 105 lbs she’s very fine boned, lithe. That’s pretty much the beauty ideal for most women, Spidey! :slight_smile: She may never want to add a lot of weight or visible muscle. IMO, muscle can look SO pretty on women built like that since it tends to make them just look a little more curvy. Seeing the scale go up can be a huge hurdle though. Been there. That’s ok. She may not want a more athletic look. She’ll still get some of the health benefits like preventing osteoporosis down the road, even lifting on occasion I’d think.

Nice to talk to you!

197

Forgot to tell you I thought the split looked fine. I’m setting mine up slightly different, so we can compare somewhat after a few weeks. Though I suspect the differences in calories might skew that :smiley:

Loled at the cat.

198

[quote]HeavyTriple wrote:
Forgot to tell you I thought the split looked fine. I’m setting mine up slightly different, so we can compare somewhat after a few weeks. Though I suspect the differences in calories might skew that :smiley:

Loled at the cat.[/quote]

Yeah we are going opposite directions with cals right now :(((

I like your set-up too, I think mine may be a little more ‘bodybuilder’ though, as your ‘rep’ day is 8s and mine will be as high as 15 sometimes lol.

And there’s actually 3 cats in my gym. People always say pussy is a great motivation to lift hard, but idk the cats seem to just get in my way mostly…

199

[quote]Powerpuff wrote:

[quote]Spidey22 wrote:

Yeah my GF seems to not like lifting itself much, but more so the results. Hopefully she learns to fall in love with both the lifting AND the progress, though at 5’7" and 105 lbs, I think she sales her self short undereating as often as she does.

Also, thanks for stopping by![/quote]

At 5’7" and 105 lbs she’s very fine boned, lithe. That’s pretty much the beauty ideal for most women, Spidey! :slight_smile: She may never want to add a lot of weight or visible muscle. IMO, muscle can look SO pretty on women built like that since it tends to make them just look a little more curvy. Seeing the scale go up can be a huge hurdle though. Been there. That’s ok. She may not want a more athletic look. She’ll still get some of the health benefits like preventing osteoporosis down the road, even lifting on occasion I’d think.

Nice to talk to you! [/quote]

Honestly I think she looks great as is. I just want her to get stronger. I feel a stronger woman is harder to kidnap lol.

200

Yesterday was probably the most stressful day I’ve had in my life. I was scheduled a 14 hour shift, the only manager all day, at the grocery store I work at. As most of you know, a snow storm has hit a good deal of the U.S., and as a result everyone rushed to stores to get supplies. As a result, I got hit all day. Stores around us like Kroger ran out of milk, 3 gas stations in the area ran out of gasoline, etc. SO I was busting my ass all day, never got a break, and honestly felt like a freight chain hit me by the end, not only from just constant moving for that long, but also just the stress of trying to call in extra help, fix 2 broken registers, counting inventory (which was also due that night no matter what), managing cashiers’ breaks, was just ridiculous.

Now I told that story to basically say this morning I woke up with a sore back and unmotivated attitude. So workout was mediocre

Front Squats: Idk how I feel about these. On video it seems i’m not getting as low as I’d like, but not sure if I should stick with that depth, or lower the weight and go for deeper. Filmed the last set
245x1 (beltless)
225x3x3 (beltless)

Sumo DL: thought I turned on the camera, but guess I never pressed record. Really felt solid, trying to ‘wedge’ myself into position better
435x4

Did some rear delt flies and plate laterals with a pause for 4 sets of 12-15

Good quick workout. Was so cold in my garage that I didn’t even sweat, which is unheard of form me. Given the situation it was a good workout, with the 3x3 being a volume PR and I think the DL being a rep PR, so really can’t complain.