Oh, and Iāve quit smoking for the most part for the last three years.
I take a puff now and then just for the chaos training.
Dude-Bro.
I watched that very vid just last night; always good stuff. Like the others, itās good to see you back around. I donāt add much to our forum here (these days), but I hope to coming soon.
Good job on the smoking. Iām sure it puts a few dollars back in your pocket, for steaks and lifting gear.
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2018-11-04
NEW GYM
W/U
FR SQ
115 x5
135x5
155x3
175x3
195x3
215x3
195 3x2 sets
Right rhomboid cramped on the heaviest set. This has never happened to me, since my right trapezius and rhomboid have been asleep for years. I think the acupuncture is working.
It is weird that my best FR SQ so far is within 40 lbs of my best O SQ so far. That has never happened in my memory.
GM (low bar, wide stance)
165 5x3 sets
Easy. add 20 next time.
Full CL + PP (1 CL 3 PP)
95x3
115x3
135x3
160 3x3
Incline Chest-supported DB Row
70ās 5x3 sets
Dan Greens training style.
I totally forgot about active recovery
2018-11-6
W/U 10 min
SSB SQ
barx10
135x5
165x3
195x3
225x3
245x3
225x5,5
SSB Seated GMs
185 8x3 sets
Incline BP
barx10
115x3
135x3
160 3x3
Neutral grip pullups
BWx8
+35x4,4,3,3
BWx5,5
Lateral raises
20x10
15x10
I hate these
Bent over lateral raises
20x8
15x10
I hate these too
Triceps pushdowns
60x15,12
AM training isā¦different. Takes longer to warm up than training in the evenings. If you can call it training. Iām not training for anything so maybe itās just working out.
I am becoming frustrated with my ass and legs. They seem to be coming along so slowly. I am impatient. I hate my own weakness and I want it done with.
1 Like
2018-11-9
W/U
Clean high pulls (hook grip)
135,155,175,195,215x3
DL(DBL overhand) (SS w/ Hanging leg lifts 5 reps)
225,255,285,305x3
345x1 (slowest, grindiest rep Iāve ever done, straps)
305 3x2 sets
1 Arm DB Press (SS with Pullups 5 reps)
45x5
55,65,75x3
70 3x2 sets
Hyperextensions
25 x 15,10,10
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Was going to go in to the gym and screw around with the olympic lifts, but gym was busy and I couldnāt go outside because of the air quality alert in our area. Door to outside workout area was locked in other words.
So I did tomorrows training today
SQ
135x5
155x5
185x5
225x3
255 3x3
Much easier at top weight than last time. Go up.
GM - wide stance, low bar
205x3
185 5x3 sets
still figuring out the depth on these
CL+PR superset with Pendlay Row (185x5)
115x5
130x3
145x1 (?!)
āWork sets
125 4,5,4
Havenāt recovered from DB presses obviously. 125 felt about right. Good pump.
Dips
BWx15,10,10
DB Hammer curls
45āsx8
50āsx5,5
Air quality alert? That sounds fucked.
Not too bad where I am actually, but some folks are over-sensitive - in my opinion. But a lot of the state is on fire, apparently.
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Ah, have seen that on the news, sounds bloody awful.
We are just coming in to our bushfire season, was hot and windy yesterday and 3 clowns got done for lighting fires.
2018-11-13
FR SQ
135x5
165x3
185x3
205x3
225x3
205 3x2 sets
Hanging Knee-up+leg lift
5x7 sets
CL+Push Press
115x3
145x3
165 3x3
Weighted Neutral grip Pullups
BWx5
+20x5
+45 3x3 sets
+45 2x3 sets
High-bar, close stance GM
155 5x3 sets
Close Grip Bench
165 5x3 sets
1 Arm DB Row
85 8x3 sets
Not feeling wrecked after the workout. Awesome. Getting a little tendonitis on the inside of my right elbow.
SQ supersetted with leg raises
PP supersetted with pullups
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Iām not eating as much as I should, but much more than Iāve gotten used to in the last 4 years or so.
Waist and butt are shrinking, shirts and pant legs are getting tighter. diskless part of the lower back has stopped paining me as much as it strengthens.
Still just a dad-bod, though.
2018-11-16
10 min warmup
Incline Bench
barx15
115 x 5
135 x 5
155 x 3
170 3x3
Barbell row
bar x 15
115x5
135x5
165x5
185 5x3 sets
Full CL
bar x 10
95 x 3
115x3
145x2
165 2x5 sets
DL dbl overhand
275 5x3 sets
Curl Bar Curlzzzssssss
35ās x 5,5,8
Triceps press downs
60x20
70x15,15
Face pulls
40x15
50x15,15
BP/Row supersetted
Pressdowns/facepulls supersetted
Curls to see if that helps with the elbow tendinitis. No, really.
Iām not going after the lifts with as much intention as I ought to. Last set of DLs were fast because I wanted to be fast. the first two sets were tentative. Iām pussing out on all the lifts.
2 Likes
Forgot my damned wallet at home today, so Iām raiding the snacks (nuts and trail mix, mainly) in the break room for calories. Iām allowed to run a tab there. I can manage about 800-900 kCals that way.
Usually I go get a BK Triple whopper plus vanilla mikshake or a big steak burrito.
Iām gonna be crabby around 3PM
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Nobody to borrow $10 from? They know where you workā¦
I have a jacked up elbow from absorbing too many shots during my karate days. I stopped barbell benching & barbell overhead pressing; dumbbells only. Plus I do a bunch of cable tricep press downs (?name) and a set each of barbell & dumbbell curls before every upper body workout. Iām sure my (modest) bench & overhead press are weaker, but I look just as (modestly) swole, and voila! no more elbow pain.
When squatting & deadlifting pains me, I adjust/tweak my form because I think those are āessentialā movements. With bench & overhead press Iāve come to believe itās the implement not the movement. My old man .02.
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Elbow thing might just be age in my case. First time this has happened to me, and Iāve benched, OHPās my ass off in the past. And I look pretty odd being ass-less, lemmetellya.
Or it might be my grip is poor and unadapted as yet. Hurts when I make a fist. Iāve been on keyboards the last 4 years and had no physical activity other than my previously-aborted 1-week comebacks. Iām turrible-ly detrained.
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As long as youāre not sporting a pair of ass-less chaps, youāre good.
2 Likes