Newbie gains + TRT. Quit squatting due to the hips then quit deadlifting for some reason. I really don’t know why. Bench always just sucked. Now I’d be so far away from those numbers it’s sad. I do believe I could squat 4 plates currently if I could get my hips to cooperate, but everything else would be like half that 
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No gym today. Rest day.
First day back at work, hottest and most humid day I can remember and still not over the sickness. I’ve noticed my lungs seem to have taken a hit during this. I’m easily winded and tire physically easily.
Once I’m no longer sick I plan to seriously start implementing some conditioning, probably using some WOD thingies. My conditioning has always sucked but now it’s atrocious.
Tomorrow shall be a glorious leg day
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Ok, this may have been a bit premature
My gym was having a “member appreciation day” today. They had a couple vendors and I think some giveaways and stuff, needless to say the place was PACKED! It was the perfect excuse to skip RDL’s.
Seated leg curls
150 x 12
150 x 11
140 x 14
Hack squat
375 x 5
465 x 10
515 x 4 
375 x 15
Leg extensions
Knee has been hurting so went light and did a bunch of rep and a half work (half reps at the top).
Standing calf raise superset with seated calf raise
Short and sweet but it felt effective 
Should definitely be enough to keep me proportionately small .
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Maybe give these a miss? Not the most knee friendly exercise
I probably should have, but I did make an effort to keep the weight light (90lbs) and basically did pump work and rests to like 30 seconds. I don’t think I’ll be using 200+ on the machine again. Like you said, it’s not the greatest exercise for knee health.
In a perfect world I’d never train legs and they’d still look good I also really need to start doing unilateral leg stuff.
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Unilateral leg work is the devil.
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This one is more fitting
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Well great things happen to those who sell their souls to the devil… Just have to go to hell!
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Super shit chest and shoulder day. Rage quit before I started throwing shit
Seated chest press
220 x 12
212.5 x 10
200 x 10
Cable flys
55 x 13
50 x 12
40 x 12
Incline iso hammer press
75 x 10
50 x ? Forgot but very weak number
Fuck the 3rd set
Dumbbell lateral raises
30 x 16
30 x 15
30 x 12
Seated iso hammer press
95 x 11
80 x 12
70 x 7 wtf
Rear delt dumbbell flys
30 x 20
30 x 16
30 x 16
Pec deck SS tricep V bar push downs SS machine lateral raises
Pec deck
245 x 12
240 x 11
220 x
Straight bar tricep push downs
150 x 13
145 x
130 x
Standing machine lateral raises
100 x 15
100 x
100 x
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Backkkk day
BOR’s
245 x 14
245 x 12
245 x 11
Prime lat pull downs
205 x 12
205 x 11
185 x 11
Prime chest supported rows
250 x 12
235 x 11
190 x 12
Single hand seated cable rows
170 x 14
170 x 12
160 x 12
Seated bicep curl machine
110 x 13
110 x 12
90 x 12
T-bar rows (65lb) SS alt DB curls (25’s) / Pull overs
65 x 12
65 x 12
65 x 12
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any thing specific causing this or just a bad day at the office ?
Just weak as piss, more going backwards, strugglebusness.
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Sleep, diet, work stress, other stuff ? There is usually an external reason for this stuff. Any ideas on what’s holding you back?
Even with ambien I’m struggling to get 6-7 hours. Most nights less.
It’s good. Follow my coaches plan
I’m always stressed. Plus lots of rage/anger towards myself.
I’m sure some of this is, but I’ve made progress with these same exact things in place before. That’s what’s frustrating.
I was like this earlier this year and it carried over into anger towards my family. I dont know what to say other than try and work out what is triggering this and find a way to deal with it. That may mean seeking guidance or even counselling. For me it was work that was the main stressor and it was helped by a change in jobs. You need to be truthful with yourself and that is not easy, but if you can resolve the source of this stress and anger you will feel better in so many ways.
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Oh I’m going to a kick ass therapist once a week lol I’m trying to work on it, it’s something I’d give anything to “fix”, just struggling to fix it. It’s also fairly new (going to therapy). I went a lot when I went through my divorce and it helped tremendously.
It effects my whole life and I’m sure the people around me
Turns out it’s mostly childhood trauma, which is cool. I know the why, now working on the how and what to do.
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Glad you are getting help and moving in the right direction. Always here (or find me on IG) to talk crap if you want another outlet.
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Thanks man! I did send you a follow request on the ole insta!
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That shit is a bitch, haha.
10+ years later, BAM! Now I know why I feel this way.
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Yea no kidding. I had a super fucked up childhood and I’ve never denied that, but I’ve never believed my issues now came from it. Plenty of people have told me yea bro, that stuff messes you up, but this lady has been the first to articulate why. And I’ll be damned if it doesn’t make perfect sense
Thanks a lot dad
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