True story!
Chip away every day
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8/30/20, Sunday
Low incline Smith press
- 45 x 15
- 95 x 8
- 135 x 1
- 160 x 4, 4, 4, 6
- 135 x 7
Supersetted with
Seated machine rows
- 100 x 5
- 125 x 5
- 145 x 8
- 150 x 8, 8, 8
- 125 x 15
Gym closed. Later, at the Zack Cave:
Standing DB OHP
- 35 x 5
- 45 x 5
- 55 x 3 sets x 5
Supersetted with
Rear delt flyes
- 20 x 5 sets x 10
DB twist curls
- 30 x 3 x 12
Supersetted with
1-arm DB triceps extensions
- 20 x 3 x 15
4 Likes
8/31/20, Monday
Warm-up
Treadmill - 4d walk, 5.0 incl, 6:00
Seated leg curls
- 140 x 10
- 155 x 8
- 170 x 6
- 140 x 12
Supersetted with
Hanging leg raises
- bw x 4 x 10
3d lunges
- bw x 10 forward, reverse, 45*
Smith machine squats
- 45 x 10
- 95 x 6
- 115 x 4
- 135 x 4
- 155 x 4
- 175 x 4
- 195 x 4
- 210 x 4
- 225 x 4
Single leg press
- 1 pps x 3 x 12
Single calf press on leg press machine
- 1 pps x 3 x 15
Gonna be sore tomorrow!
4 Likes
9/1/20, Tuesday, cardio!
Realiptical
- 30:00, 5-16 incl, 30-45 resist, 1.36 mi
2 Likes
9/2/20, Wednesday, light UB
Warm-up
- Face pulls - 20 x 3 x 12
- Curls, laterals, tri ext - 10lbs x 12
Pull-ups
- bw x 3 x 7
- supersetted with
Dips
- bw x 3 x 8
- I planned to do 5 rounds, but my shoulders and elbows said “nope, start slower.” I intend to do 4 rounds when I next do this workout.
MTS pulldowns
- 90 x 7
- 75 x 10, 10, 12
- Supersetted with
Standing DB OHP
- 45 x 4 x 10
- I’m freshly inspired to re-commit to the OHP, in part fueled by @flappinit’s comment that he attributes much of his upper body mass to the (outrageous, amazing volume of) OHP he’s done. My plan is to do 5 x 12 pulldowns and 5 x 10 DB OHP.
3 rounds of:
- 500 meter rower
- 22 bw push-ups
30 minutes, 20 sets, one tired me. I might do some forearms exercises later.
3 Likes
9/4/20, Friday
Warm-up
Treadmill, 4d, 5.0 incl, 4 mins
Treadmill
- 15:00, 5.0 incl, 0.83 mi
Exercycle
- 15:06, 12/25 resist, 4.0 mi
Leg press
- 3 pps x 5
- 3.5 pps x 5
- 4 pps x 5
- 4.5 pps x 5
- 5 pps x 5
- 3.5 pps x 15
I really liked the cardio + leg press combo. Monday’s squats bugged my hip/lower back for a few days, so I’m likely going to avoid that exercise for a while.
In fact, I’m strongly considering a form of Washed Up Meathead - heavy upper body, hard conditioning + leg press, off, light/volume upper body + HIIT (rower & pushups), moderate conditioning, legs, off.
4 Likes
It’s good to see WS4SB coming back into vogue.
That program supercharged my gains many years ago
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Working up to a top set of 3 reps twice a week (low-incline Smith press, low rack Smith pull) seems more recoverable than grinding out multiple low-rep sets, so I’ll be incorporating that method this week. Yep, still going with my own ever-evolving program for a bit, but it’s now heavily influenced by WS4SB and Meadows.
Enjoy CD2 with @TrainForPain. I’ll be watching y’all’s logs like that one guy across the gym who’s lifting by himself while watching the two bros lift and make gainz together.
3 Likes
I shall be following this!
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9/7/20, Monday, Standing OHP
Standing OHP (strict unless specified)
- 65 x 5
- 85 x 5
- 105 x 5
- 125 x 5
- 145 x 3 (push press)
- 160 x 3 (push press)
- 125 x 5
- 55 x 5 (DB)
- 55 x 5 (DB)
EZ bar semi-supinated rows
- 115 x 5
- 135 x 5
- 155 x 5
- 175 x 6, 6, 7, 7
Push-ups w/ handles, feet elevated
- bw x 4 x 24, supersetted with
Rear delt flyes
- 20 x 4 x 9
DB twist curls
- 35 x 3 x 10, supersetted with
Single arm triceps extensions
- 25 x 3 x 10
I was too busy for the gym yesterday and forgot it’d be closed today, so this was a makeshift, upper body volume session at home. Truth be told, I enjoy lifting free weights more than machines, but I like the convenience of everything else Planet Fitness offers.
Tomorrow will likely be a legs night in some capacity, whether it’s the full Washed-Up Meathead leg workout I have planned or the cardio + leg press day.
4 Likes
9/8/20, Tuesday, Max Effort Legs
Warm-up
- Treadmill, 4d, 5 mins
Seated leg curls
- 130 x 11
- 145 x 9
- 160 x 7
- 130 x 8 supersetted with
MTS pulldowns
- 80 x 3 x 10
Low rack Smith pulls
- 160 x 8
- 200 x 5
- 230 x 5
- 260 x 3
- 290 x 1
- 310 x 1
- 330 x 3
- 345 x 1
- 360 x 1
- 290 x 5
- 250 x 8
No gas tonight. Worked up to a heavy triple, which was 10 pounds lighter than last session but motivated me to do a couple more singles.
Walking goblet lunges
- 30 x 3 x 8, supersetted with
Hanging leg raises
- bw x 3 x 12
5 Likes
9/10/20, Thursday, UB Pump
Low incline Smith bench
- 45 x 15
- 95 x 8
- 125 x 3
- 145 x 4 x 8, supersetted with
Pull-ups
- bw x 3 x 7 then
Wide-neutral grip pulldowns
- 120 x 4 x 10
Dip machine
- 185 x 3 x 8
- Tougher after incline pressing!
Lateral raises
- 20 x 3 x 10, supersetted with
Dumbbell curls
- 35 x 3 x 11, 11, 10
This week’s workouts have been inexact per the program’s specifics, but I’ve completed the three lifting days of ME upper and lower and pump upper. Some cardio and leg presses tomorrow or Saturday will round out the week.
The lower weight, higher rep incline bench felt really good, and so did the push presses on Monday. I might swap those two for a month or two.
4 Likes
9/11/20, Friday
Realiptical
- 20:00, 35-45 resist, 0.90 mi
Tired. Bad mood. Too late to leg press. Hopefully tomorrow will be better.
4 Likes
Lifting heavy stuff can fix this. Hang in there!
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True that, will do, and thank you!!
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Ranting. Venting. Rambling. Whatever.
Just got home. She pretty much broke up with me tonight after dinner. This December, we’ll have known each other 20 years. Four times dating, but we always end at the same place. Good as friends, not romantically, she said. I agree, but I also thought about her every day for three years after the last break-up. Miserable with and without her. Don’t play the U2 song. Yuck. Don’t care for that band.
Sure, throw myself into the gym. Double down job application efforts. Try to move forward as best I can. Long-term friends live out of state, brothers are super busy with work and school, so my social circle is small. Maybe lots of walks and drives with my dog in the near future. Too poor/broke to move out of state. Good paying jobs are scarce here, if you aren’t related to people.
Reeling. Want to allow myself to feel relief in the finality. Also fighting against relief. Grief. That’s more like it, even though I was conflicted about the relationship. What a mess.
I have felt all the feels today. Maybe tomorrow will be better.
Harsh mate, feel for you man.
It’s hard for me to relate in some respects as I come from a big city which means options. I assume you’re in a small town? My mentality has always been of abundance. It’s out there mate. Lots of it.
I understand you’re feeling down and cookie cutter advice isn’t going to cut the mustard here.
You’ve invested heavily into a situation which bears all the classic signs of a friend zone. 20 years though man. That is serious long haul and for no return? This is Bernie Maddoff level.
At least we know this won’t be happening again! You’re the prize mate.
Hitting the gym and getting repped. She’s missed out.
Work on yourself man. Invest in yourself. We’re all here for you mate
2 Likes
Hang in there, dude. It’ll get better. Dating somebody 4 times over 20 years suggests you aren’t giving yourself enough of a chance to live without her. You may also want to consider that while you might theoretically have been good as friends, it may be too difficult for you to be just friends at this point.
Also, U2 sucks ass.
2 Likes
I’d imagine you’ll go through the 7 stages no matter what, so accept them best you can?
Any chance you could move for/ to a job?
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