Confession: if I can’t lap it like a strongman stone I will roll it like a dung beetle out of shame.
12-18-18 430am. @SkyzykS told me that 10x3 @85% Waterbury (fast muscle contractions) was a game changer for him. I’m trying to get away from full body though. So here goes 10x3 back work this morning. Why not? 30 seconds rest, I actually grab the bar at 25 seconds because otherwise it’s a 40 second rest haha.
Stu Rows 135#: 10x3
DB Rows 87.5# 10x3
Inverted fat man rows BW 10x3
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Been reading a Proverb per day to avoid stupidity in my life. There’s 31 so I thought I’d read it 12 times a year, because I learn slow and stupid hurts.
Proverbs 5-23: For lack of discipline they will die, led astray by their own great folly.
Lack of discipline = death, got it.
Woke up at 3 and filled out my new hire paperwork (15 forms) for my W2 job that starts today, then did an hour of work for my 1099 job. Cut into the workout a bit. So rushed back was just low handle TB deadlifts:
45x20
135x5
225x5
315: 10x3 30 sec rest
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1099 job took too long this morning. Had to leave by 530. 50 wide/slow pushups was my “chest day”. Took me 3 sets. Need to wake up earlier.
Still training. Need to log more.
Did tire flips this weekend while sled riding with the kids. Walk up sled hill, flip tire, sled down. Was fun. Tire had ice in the one side, sucker wouldn’t fall over. It was like a clown you punch and it wobbles back at you.
Did zerchers this morning. I hate them. 315 felt like 1000 lbs at 315am. Need to work on them.
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Arm day. Got up on time at 3. Two arm stuff = 30 sec rest. One arm stuff, no rest just switch arm.
Band tricep pushdown: 50
Band one arm leaning forward low “cable” curl: 50xside
DB floor press with 40’s: 4x12 elbows scraping rib cage
EZ curl bar 50#: 4x12
Lying Tate/Meadows tricep extensions (90 deg angle to your body) 10# plate 4x12
Supported 45deg standing DB curl 20# 4x12
Strict tricep dips: 5x3
Low Band across the body hammer curl: 4x12 (these sucked)
Tricep extension bad: 25
Fried
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Sunday so slept in till 4.
BB OHP
45x10
95x10
145: 10x3
95x10,10
10 band pull aparts and face pulls between every set. Tried not to rest at all if I could help it. Meant to do shoulder shockers after, but this rain on top of snow meant basement was flooded. Took care of that instead. Putting shoulder day after arm day in the week seems to really knock the triceps out of OHP. I like it hitting the muscles I’m actually after… but it’s humbling.
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Back work. Was tired so just used the weight on the barbell.
Superset:
Stu rows with 95lbs 5x20
With fat man inverted rows 5x10
Trap bar holds with 225 for as long as possible. 3 holds.
Chest work:
Decline dumbells press 45’s: 4x12
Incline BB press 135#: 5x5
Banded flys 100 reps as quickly as possible rest pause style. Those hurt.
Band flys. Hmmmm. Might just have to try those
I have never ever been able to get anything out of DB flys. I try to squeeze at the top and everything. Probably doing them wrong.
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I’ve always felt the same, I feel like I’m just compromising my shoulder 
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Just skwats this mornin. Took too long warming up. Oh well got some work in, better than no work. 20 bw skwats between each set with the bb.
Jumps: 20
145x20
225x10
315x5x3
Morning 1099 job cut into workout. Only had like 15 minutes for arms.
100 thick banded push downs (rest pause after 50)
100 thick band curls (rest pause after 40)
50 tricep dips 5-10-10-5-10-10 with 30 sec rest
Will do some pullups tonight. Not great work, but work.
OHP
45x20
95x5x10
Back
Superset 40lb db rows/fat man rows no rest between ss
3 rounds. 20/10
TB Deadlift low handles:
Bar x20
135x10
225x5
315x5
405x 1,1,1,1,1
Just trying to get used to real weight again. Wanted 10 singles, but it’s 5 am and the bar will still be there next week. Didn’t feel great but not bad either.
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Incline BB Bench 90#: 20,20,20,15,15
Ss w/ band pull aparts 5x20
Chest dips 5x5
Ss w/Banded flys 5x20
Wide pushups 2 sets to failure… done. Oddly right tricep was angry and not my chest. Whoops.
Saw a little mouse in the rafters. He just watched me. Thought I’d name him, even though I have to kill him. What do you name a gym mouse?
Hanz or Franz?
Franco Columbu?
Frank Zane?
Any other small but accomplished guys you can think of?
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Yesterday: BB OHP 100# 8x10. Wanted 10x10, ran out of time. They were getting challenging anyway haha. Get em next time.
Today:
Stu BB rows: 100# 10x10
SS w/
Banded horizontal rows 10x10
Could’ve used more weight, but not much more. Didn’t rest at all. Trying for the densest workouts I can get.
Wife and friends surprised me for my birthday by rebuilding my basement gym. Rubber horse stall mats, dry locked walls, bar holder, better lighting and a real power rack.
Wife even had me carry all the weights out of that room on Wednesday because she “found mouse poop” and wanted to bleach the entire thing to make the gym cleaner and safer.
Super cool present. I was legit surprised, can’t wait to try it out.
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That is super cool and very thoughtful.
Happy birthday!
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