Does angry music help?
I remember Eddie Hall talking about before his world deadlift record he was visualising some horrid things happening to his family etc. to get his full anger/ adrenaline going.
1 Like
In the moment, yes. All my gym music is angry.
I knew my demons were a big source of motivation for me, but I didn’t anticipate such a steep loss of motivation after making peace with them.
How I wish for a chip on my shoulder…
1 Like
Reminds my of a guy at my gym that used to power lift way back. He was always slapping himself and calling himself a ‘pussy’ and other names before each lift. He loved to exercise his demons. He sounded like he had Tourettes.
4 Likes
Pull
Wednesday, Sep 11, 2024 at 2:18pm
Lat Pulldown (Cable)
Set 1: 160 lbs x 18
Set 2: 160 lbs x 12
Set 3: 160 lbs x 9
Set 4: 140 lbs x 10
Seated Cable Row
Set 1: 140 lbs x 14
Set 2: 140 lbs x 12
Set 3: 140 lbs x 9
Set 4: 120 lbs x 12
Preacher Curl (Barbell)
“EZ”
Set 1: 85 lbs x 12
Set 2: 85 lbs x 9
Set 3: 85 lbs x 6
Shrug (Smith)
Set 1: 135 lbs x 29
Set 2: 135 lbs x 25
EZ Bar Biceps Curl
Set 1: 55 lbs x 18
Set 2: 55 lbs x 16
Set 3: 55 lbs x 12
Set 4: 55 lbs x 9
@hevyapp
+15 mins treadmill walking
Biceps were still pretty shot going into this… they’ve been taking longer to recover than normal for some reason.
5 Likes
This made me laugh hard.
1 Like
Where’s your food at? I’ve been dieting and i’m now at the point where recovery, sleep and training are all suffering. Since i’m not on prep fpr a show it’s telling me it’s time to start bringing food back up.
4 Likes
Well, my biceps are the only body part that are taking a long time to recover, which is odd.
But my food is doing reasonably well tbh. I’ve been slacking a bit on my high carb days, and also slacking a bit on my low carb days. Mostly that my high days have been lower and my low days have been higher. I was inconsistent in the gym for a while so I didn’t push so hard on the carb cycling… not much to leverage when not really training.
Kinda strange that its just my biceps, though.
1 Like
If that’s the case just do a week reload on biceps and make sure on your pulling movements your not using bicep. I tend to keep my thumbs off the bar or handle on pull movements. It helps keep bicep out.
1 Like
tbh dude I just took like a month off… I trained 4x over the course of 4 weeks. You still think a deload / reload is the right tool here?
I’ll steal my wifes hooks and use those for my pulling movements, see if that does something. Thumbs are usually not wrapped unless I have no choice.
1 Like
If it’s not recovering you can’t keep pushing it. Maybe just decrease the weight and bring up the the reps.
1 Like
My immediate thought is to either lower volume or frequency if they’re recovering slowly. I would probably pull volume first.
1 Like
Push
Thursday, Sep 12, 2024 at 2:15pm
Incline Bench Press (Dumbbell)
“Stretch Bias ROM, 2s ecc”
Set 1: 75 lbs x 18
Set 2: 75 lbs x 12
Set 3: 75 lbs x 11
Butterfly (Pec Deck)
“Seat High, 2s ecc”
Set 1: 150 lbs x 15
Set 2: 150 lbs x 12
Set 3: 150 lbs x 10
Triceps Pushdown
“Focus”
Set 1: 80 lbs x 18
Set 2: 80 lbs x 11
Set 3: 60 lbs x 11
Lateral Raise (Dumbbell)
Set 1: 35 lbs x 28
Set 2: 35 lbs x 17
Set 3: 35 lbs x 14
Set 4: 30 lbs x 17
Triceps Extension (Machine)
Set 1: 80 lbs x 32
Set 2: 95 lbs x 24
Set 3: 95 lbs x 18
Rear Delt Reverse Fly (Machine)
Set 1: 35 lbs x 27
Set 2: 35 lbs x 19
@hevyapp
Knees weak, arms are heavy.
The comments from single moms, are steady.
DOMS, ain’t ready.
I should be a rapper
(no i shouldn’t)
8 Likes
Pull
Sunday, Sep 15, 2024 at 2:37pm
Lat Pulldown (Cable)
Set 1: 160 lbs x 24
Set 2: 160 lbs x 14
Set 3: 160 lbs x 9
Set 4: 140 lbs x 11
Seated Cable Row
Set 1: 145 lbs x 14
Set 2: 145 lbs x 11
Set 3: 145 lbs x 9
Set 4: 130 lbs x 11
Preacher Curl (Barbell)
“Dumbbell”
Set 1: 35 lbs x 13
Set 2: 35 lbs x 10
Set 3: 30 lbs x 11
Shrug (Smith)
Set 1: 185 lbs x 30
Set 2: 185 lbs x 27
EZ Bar Biceps Curl
“Reverse Grip”
Set 1: 60 lbs x 18
Set 2: 60 lbs x 12
@hevyapp
5 Likes
you are deff not Slim but you are a bit shady 
1 Like
This is the best compliment I’ve had in a long time 
2 Likes
Push
Tuesday, Sep 17, 2024 at 2:21pm
Incline Chest Press (Machine)
“Top set, back down rest pause”
Set 1: 225 lbs x 24
Set 2: 205 lbs x 16 [Failure]
Set 3: 205 lbs x 9 [Failure]
Set 4: 205 lbs x 5 [Failure]
Triceps Pushdown
“Top set, back down rest pause”
Set 1: 100 lbs x 16
Set 2: 80 lbs x 15 [Failure]
Set 3: 80 lbs x 9 [Failure]
Set 4: 80 lbs x 7 [Failure]
Cable Fly Crossovers
“Top set, back down rest pause”
Set 1: 40 lbs x 10
Set 2: 30 lbs x 12 [Failure]
Set 3: 30 lbs x 10 [Failure]
Set 4: 30 lbs x 7 [Failure]
Lateral Raise (Dumbbell)
“Meadows partials, rest pause”
Set 1: 45 lbs x 16 [Failure]
Set 2: 45 lbs x 9 [Failure]
Set 3: 45 lbs x 7 [Failure]
Triceps Dip (Weighted)
“Rest pause”
Set 1: 45 lbs x 13 [Failure]
Set 2: 45 lbs x 6 [Failure]
Set 3: 0 lbs x 9 [Failure]
Chest Supported Reverse Fly (Dumbbell)
“Kroc Style”
Set 1: 35 lbs x 28
Set 2: 35 lbs x 19
@hevyapp
4 Likes
Leg Day (Modified)
Wednesday, Sep 18, 2024 at 2:30pm
Hip Abduction (Machine)
Set 1: 175 lbs x 22
Set 2: 150 lbs x 18 [Failure]
Set 3: 150 lbs x 9 [Failure]
Set 4: 150 lbs x 6 [Failure]
Leg Extension (Machine)
Set 1: 205 lbs x 17
Set 2: 180 lbs x 12 [Failure]
Set 3: 180 lbs x 7 [Failure]
Set 4: 180 lbs x 5 [Failure]
Good Morning (Barbell)
“*injury recovery”
Set 1: 95 lbs x 15
Set 2: 45 lbs x 18
@hevyapp
Sleep was fucked last night. Had an appt at 8am, which is 4.5 hours into my night’s sleep. Slept before and after, but that’s a bandaid at best.
Would have done sissy hack but was unavailable.
Tried light RDLs, immediately tweaked my hamstring again.
It’s happening during the transition between the end of one rep to the start of another… stretch>contract.
Good news is my knees are starting to feel better.
Lifestyle
As many have noted, my biggest issue is consistency. I buckled down and got a daily routine/schedule that gives me 8 hours sleep (!), 30-45mins of unscheduled time (for cardio, tanning, sauna, etc), and an app that helps me stick to it (prosper).
It’s a tight schedule, but it’ll help address the biggest issue I’ve always had. Thanks to everyone whose pointed that out.
8 Likes
I was originally planning for cardio today, but i realized i was feeling up to train so i sent it.
Pull
Thursday, Sep 19, 2024 at 1:32pm
Lat Pulldown (Cable)
“Top set, backdown rest pause
3010”
Set 1: 190 lbs x 18
Set 2: 150 lbs x 16 [Failure]
Set 3: 150 lbs x 7 [Failure]
Set 4: 150 lbs x 5 [Failure]
Iso-Lateral Row (Machine)
“Underhand, Top set, backdown rest pause
3010”
Set 1: 315 lbs x 11
Set 2: 275 lbs x 12 [Failure]
Set 3: 275 lbs x 7 [Failure]
Set 4: 275 lbs x 5 [Failure]
Preacher Curl (Barbell)
“Dumbbell, top set, backdown
3010”
Set 1: 35 lbs x 14
Set 2: 30 lbs x 11
Farmers Walk
“Zercher hold
Paces, not yards”
Upright Row (Barbell)
“EZ Bar, rest pause
3010”
Set 1: 80 lbs x 18 [Failure]
Set 2: 80 lbs x 10 [Failure]
Set 3: 80 lbs x 6 [Failure]
EZ Bar Biceps Curl
“Reverse Grip, rest pause
3010”
Set 1: 50 lbs x 15 [Failure]
Set 2: 50 lbs x 11 [Failure]
Set 3: 50 lbs x 7 [Failure]
@hevyapp
+30 mins LISS
I saw a quote today:
“If you want to be disliked, do better than your friends.
If you want to be hated, leave no excuses for them.”
Shits cold
5 Likes
Went to a different gym today… chuze. Would not recommend.
Push
Friday, Sep 20, 2024 at 5:55pm
Incline Bench Press (Dumbbell)
“Top set, backdown rest pause
3010”
Set 1: 90 lbs x 16
Set 2: 75 lbs x 13 [Failure]
Set 3: 75 lbs x 6 [Failure]
Set 4: 75 lbs x 3 [Failure]
Cable Fly Crossovers
“Top set, backdown rest pause
3010
Different machine, dont trust weight”
Set 1: 80 lbs x 18
Set 2: 70 lbs x 12 [Failure]
Set 3: 70 lbs x 8 [Failure]
Set 4: 70 lbs x 7 [Failure]
Triceps Pushdown
“Top set, backdown rest pause
3010”
Set 1: 100 lbs x 15
Set 2: 80 lbs x 16 [Failure]
Set 3: 80 lbs x 9 [Failure]
Set 4: 80 lbs x 7 [Failure]
Lateral Raise (Dumbbell)
“Meadows Partials, rest pause”
Set 1: 50 lbs x 14 [Failure]
Set 2: 50 lbs x 12 [Failure]
Set 3: 50 lbs x 6 [Failure]
Triceps Dip (Weighted)
“Rest pause”
Set 1: 45 lbs x 14 [Failure]
Set 2: 45 lbs x 5 [Failure]
Set 3: 0 lbs x 4 [Failure]
Chest Supported Reverse Fly (Dumbbell)
@hevyapp
4 Likes
How many broccolis you fight off today?
3 Likes