Felt pretty strong today all around. Settling down on the right weights for the rep schemes I’m aiming for on each exercise. Loved the super set style with chest/back on the bigger exercises. I was able to get a good amount of work in in around 50 minutes in the gym.
Monday 9/30/2024 1:00pm AB - Torso
Close Grip Bench 205x6 205x5 205x5 / Pull-ups BWx10 BWx9 BWx9
Incline DB 85x9 85x9 85x8 / DB Row 100x15 100x13 100x12
Neutral Lat Pull Down 160x11 160x9
Smith Incline Bench 155x15 175x12
GHD Sit-ups BWx17 BWx16 BWx15
Cable Crunches 65x12 65x12 65x12
Setting a few targets currently before moving up in weight: 205x8 close grip, pull-ups x12 and will add weight, GHD sit-ups x20 and will add weight. Otherwise I’ll keep the weight generally steady and increase/decrease when I see fit depending on the day.
Another day feeling strong! Legs and arms on the same day is fun, really liking this split. It also gives me some flexibility to split out the arm and leg day if I am not recovered from the previous leg day.
My work sets have kind of evolved over the past few months. I thought I was doing more sets than I was, whereas I was just including some warmup and feeder sets as “work sets.” I think doing straight sets for the most part will be helpful for me. Because I’ve theoretically lowered the volume compared to what I’ve done in the past, but I think I’m really getting more work in.
Tuesday 10/1/2024 12:00pm AB - Limbs
Lying Leg Curls 130x9 130x8 130x8. Hamstrings were torched after just 3 sets.
Squats 325x6 305x8 305x7
DB Split Squats 50x12 50x12 / Reverse Curls 45x15 45x15
BB Curls 80x10 80x9 80x9 / Incline DB Ext 32x12 32x11 32x11
Preacher Curls +20x10 +20x10 +20x8
Inside your body, between your organs, is visceral fat. This fat contributes to your bodyfat %, but is NOT visible externally. You can have 2 dudes that look to be the same degree of “ripped”, and one can have significantly more bodyfat than the other because one has more visceral fat than the other. The whole “that looks like 8%” eyeball metric doesn’t work at all there.
What you CAN do is find a way to measure your bodyfat TREND. Is it increasing or decreasing. THIS can be done with a simple tailor’s tape and consistent photographs. Measuring your waist (not your hips/where you wear your pants, but your honest to goodness waist) can let you know if you’re getting fatter or leaner, and the photos can reveal a trend there as well.
Thanks so much, this is an awesome answer! The tape measure is so simple but I never thought of it. Gives a reliable and consistent reading with no guess work looking for BF%. Going to use that going forward.
Solid session today! Will hit arms separately tomorrow, legs are still a bit sore from the squat day. To help recover from the leg soreness I ate a monster breakfast this morning compared to usual, posted below.
Going to a steakhouse tonight for dinner with some family. Will be eating good today.
Thursday 10/3/2024 12:00pm AB - Torso
Close Grip Bench 205x6 205x6 205x5
Dips +25x10 +25x9 +25x8
TBar Row 3p+25x9 3p+25x9 3p+25x7
Chin-Ups BWx10 BWx9
Side Delt DB Raise 30x11 30x9 30x9
DB Military Press 60x10 60x10
4:15pm
1 hour walk. Stopped to do pushups and squats every 5 mins or so. No counting or anything, just getting movement in.
Thinking of scheduling conditioning so I stick to it. I’m good at getting my steps in but runs have been sporadic and basically whenever I feel like it. Something like the below I’m toying with, 3 different days per week. Could get me hitting all the bases weekly.
Hill Sprints
Metcon/BW conditioning type workouts to get in some jumping, KB swings, BW movements.
Dealing with a tight hamstring so hit upper body again. I think it’s because I have a loose insole in my lifting shoes and it’s been bothering me. Switching them out.
Sunday 10/6/2024
11:30am
AB - Torso
Close Grip 205x7 205x8 205x6 / pull-ups x13 x10 x8. Both exercises felt really strong.
Incline DB (higher incline than usual) 80x10 80x10 80x8 / DB Row 100x12 100x12 100x10
Neutral Pulldowns 160x11 160x12
Hammer Strength Incine 2plx12 2plx11
Chair Leg lifts x3 sets
GHD sit-ups x2 sets
Hamstring felt a lot better walking around and working out with different shoes today! Crazy that it’s that noticeable from a lopsided shoe. Felt almost like sciatic pain down my leg all week. Those shoes are out and I should be good to crush legs on Wednesday.
Monday 10/7/2024
12:00pm
AB - Arms
Chair Leg Lifts x3 sets
BB Curls 85x9 85x9 85x8
Rope Pushdowns 72x12 72x11 72x9
Preacher Curls +25x8 +25x8 +25x6
Incline DB Ext 32x13 32x12 32x11
DB Side Delts 20x20 20x20 / Reverse Curls 40x15 40x15
Solid lift today. Really focusing on my quads and I can feel it on the way out of the gym! I will probably hit a harder conditioning session tomorrow then lift again Friday. Heading off to the Mets playoff game this afternoon, should be a blast.
Wednesday 10/9/2024 11:00am AB - Legs
Lying Leg Curls 110x15+partials 110x13+partials
Leg Extensions 150x9 150x8. Used a different machine today and it felt way heavier.
Leg Press 5plx11 5plx10 5plx9. Literally failed on the last set and had to crawl out. Felt great.
Hack Squats 225x15 275x12 275x11. Keeping my feet basically together on these and going as deep as possible. What a feeling on the quads.
RDL 315x6 225x15. 315 didn’t feel great. I was dehydrated and underfed this morning, didn’t want to push it unnecessarily after a bad set.
