But none of them take steroids 
1 Like
To be honest, most of the better looking girls donât do crossfit, or at least, they donât ONLY do crossfit. Probably because crossfit is a damn waste of time.
Had a shoulder day today, and went all-in on the dumbbells in place of the standard OHP. Wasnât really sure what to expect, because it has been a couple years since I went after some heavier DB presses, but on the other hand I tend to be better at them than regular OHPs with the barbell.
-
Seated Dumbbell Shoulder Press
- 16 kg x 5 reps
- 18 kg x 5 reps
- 20 kg x 3 reps
- 22.5 kg x 5 reps
- 27 kg x 5 reps
- 30 kg x 12 reps
- 22.5 kg x 10 reps
- 22.5 kg x 10 reps
- 22.5 kg x 10 reps
- 22.5 kg x 10 reps
- 22.5 kg x 10 reps
-
Ab Wheel (standing)
- 9 reps
-
Muscle-Up
- 2 reps
-
Handstand Push-Up (Done on a couple 20kg plates up against wall)
- 10 reps
-
Pull-Up
- 1 reps
- 1 reps
- 1 reps
- 5 reps
- 5 reps
Fairly pleased, I guess. Will be see the real challenge when I try with the 36kg DBs in a couple weeks or so. Other than that, I like the change, have been using the barbell for a long time.
3 Likes
Back at it. Today is technically a squat day with some assistance boobies, but I knew going into it that I wasnât going to be working too hard. Just wanted to kind to check where things were with the squats. Spoiler alert: a bad place. But fine, I can live with that for a while and will probably continue to de-emphasize them for a the time being.
-
Barbell Squat
- 40 kg x 5 reps
- 50 kg x 3 reps
- 60 kg x 3 reps
- 80 kg x 3 reps
- 100 kg x 3 reps
- 120 kg x 2 reps
- 130 kg x 2 reps
- 140 kg x 1 reps
- 100 kg x 10 reps
- 60 kg x 10 reps
-
Dips - Chest Version
- 5 reps
- 5 reps | weighted | 20.4 kg
- 12 reps | weighted | 40.8 kg
- 12 reps | weighted | 20.4 kg
- 15 reps
- 10 reps
Not sure where those 12 reps with the 2 plate dip came from, but I think that is a PR with 2 plates. I think it may be because I almost never train dips without already having worn myself out with other chest exercises. I wonât guarantee every rep was beautiful, but they never are when doing that kind of thing. Iâll take it.
2 Likes
Two days later, and my shoulders and pecs are still sore from that 12 dip set. Yesterday I just did a punch of pulling and curls (deliberately in that order, so not a total Bro Day). Bunch of Hammer Machine rows that I didnât bother to log.
Pull-Up
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 10 reps
Continuing to take it easy this week. Call it an un-programmed deload while my joints and nerves recover. Actually took my 15 year-old to the gym for the very first time and signed him up, so I was showing him the ropes. Did some easy RDLs and OHPs, none of which worth writing down.
Weight down to 79.3. I may have permanently crossed over that 80kg threshold. Havenât given Bob a thrashing in almost two weeks, I think that will be the agenda for today.
1 Like
Decided to do another day of jack and shit after all yesterday. No Bob lovinâ. Body just in a strange place, needed another day. Kinda likeâŠlower back a bit sore, knee sore, elbows sore, like WTF. Probably going to the gym today anyway to see whatâs what.
1 Like
So strangely, despite all my whining and moaning like the complete bitch that I am, I went to the gym today and felt like I was killing shit. âTwas a day for titties, and I am still playing around with the DBs and also still following a 5/3/1 rep scheme, even if I am not technically doing the program. The 38s went up with relative ease, I might been able to squeeze out a couple more but decided to leave a bit in the tank.
-
Dumbbell Bench Press
- 18 kg x 5 reps
- 22.5 kg x 5 reps
- 25 kg x 3 reps
- 30 kg x 3 reps
- 34 kg x 3 reps
- 38 kg x 13 reps
- 25 kg x 10 reps
- 25 kg x 10 reps
- 25 kg x 10 reps
- 25 kg x 10 reps
- 25 kg x 10 reps
-
Muscle-Up
- 2 reps
- 2 reps
- 2 reps
- 2 reps
-
Machine Chest Fly (Pec Deck)
- 100 lb x 8 reps
- 130 lb x 8 reps
- 160 lb x 8 reps
- 190 lb x 8 reps
- 220 lb x 8 reps
- 115 lb x 8 reps
https://www.instagram.com/p/B9HieIfg69I/?utm_source=ig_web_copy_link
Trying to keep as little bend at the waist and knees as possible on these (primarily on rep 2). I am not sure it is possible to keep my waist from bending just a little. Theoretical goal is to do it from a virtual dead hang with no bending of anything below the shoulders.
1 Like
Very nice, the standing Ab wheel was damn impressive too.
Heh, thanks. That was actually just a form check to see if my hunchback was at least somewhat straight. I am a big fan of ab wheel rolls, for extra challenge you can try to do them suuuuuuuuuper slooooooooooow. Extremely tough.
From yesterdayâŠsome pointless squats and some moderately challenging pull-ups. Was second trip with my son, so I was mostly focused on getting him to squat correctly.
-
Barbell Squat
- 20 kg x 3 reps
- 40 kg x 3 reps
- 60 kg x 3 reps
- 80 kg x 3 reps
- 100 kg x 2 reps
- 120 kg x 2 reps
- 130 kg x 2 reps
- 100 kg x 5 reps
-
Pull-Up
- 5 reps
- 3 reps | weighted | 11.3 kg
- 3 reps | weighted | 20.4 kg
- 5 reps | weighted | 31.8 kg
- 5 reps | weighted | 20.4 kg
- 10 reps
- 8 reps
And then todayâŠbrought the boy again, to show him how to bench. Took the opportunity to try Paul Carterâs 350 on bench. Wasnât really sure what weight to start out with, especially because I never flat bench (except with DBs). Chose 60 just because.
Barbell Bench Press
- 20 kg x 5 reps
- 30 kg x 10 reps
- 40 kg x 10 reps
- 60 kg x 20 reps
- 60 kg x 18 reps
- 60 kg x 14 reps
- 40 kg x 15 reps
And damn, that was actually pretty tough. I have to say, I think heâs on to something there. Will probably do this again in a few days with 65kg, and I expect it may be a challenge to actually get to 50 reps. I also did it with some preacher curls, and equally pleased.
1 Like
Did some shoulders today. First bit is on the 531 scheme. Thought I would get more than 9 reps at 32, but canât expect much when still in a deficit. After that, I did 40 kilo with the OHP using the 350 rep scheme. I am becoming a fan. I think when I am done trying to shed fat, I am going to go balls deep in that shit.
-
Seated Dumbbell Shoulder Press
- 16 kg x 5 reps
- 18 kg x 5 reps
- 20 kg x 3 reps
- 25 kg x 3 reps
- 27 kg x 3 reps
- 32 kg x 9 reps
-
Standing Barbell Shoulder Press (OHP)
- 40 kg x 22 reps
- 40 kg x 18 reps
- 40 kg x 12 reps
-
Muscle-Up
- 3 reps
- 2 reps
2 Likes
Are you still neglecting poor Bob?
Not sure what is up, but Bob has been behaving for like two whole weeks, so I havenât had to discipline him.
Another possible explanation is that I intuit that kickboxing is not what I need at the moment. My body is fighting the cut, but in a good way. I donât want to tip the balance by doing cardio that I donât need. At the moment, anyway.
Back to business. Almost took a day off, but I havenât exactly been busting my balls the last few days, so I pulled my ass together. This was not following any scheme, I was just kind of playing around with the aim of doing a 350 attempt at 100kg, which I managed. But shit, that was tough. Had to catch my breath for probably an unacceptable amount of time in between in order to get it done. I am not sure it is so good doing this with Deads, but it was fun to give it a go anyway.
-
Barbell Deadlift
- 60 kg x 5 reps
- 80 kg x 5 reps
- 100 kg x 5 reps
- 120 kg x 5 reps
- 140 kg x 5 reps
- 160 kg x 3 reps
- 170 kg x 2 reps
- 100 kg x 22 reps
- 100 kg x 18 reps
- 100 kg x 12 reps
-
Muscle-Up
- 1 reps
- 2 reps
- 4 reps
2 Likes
Bonus Day today. I only went to the gym to bring the kid along to continue to guide him while he learns the fundamentals. I am lucky that I have kids who seem to be easy to teach when it comes to this stuff. So anyway, I was mostly just screwing around while he was working, doing the following.
Muscle-Up
- 1 reps
- 2 reps
- 3 reps
- 5 reps
- 3 reps
- 3 reps
- 3 reps
- 3 reps
- 3 reps
- 3 reps
- 3 reps
- 3 reps
- 3 reps
- 3 reps
- 3 reps
I actually thought I was about done after the sixth set, but the boy was still working, so I just told myself I would keep doing 3 until I couldnât anymore. I like getting a chance to do days like this, but I would like to do another rep or two per set.
2 Likes
Moved my log to the Training section, based on a suggestion. Also going to rename it, because of reasons.
Weighed in at 79.5 today, so still kind of hovering. Pretty sure I am in a bit of a deficit, so could be water. Still seeing mirror improvements, so thatâs what matters.
2 Likes
Off day. Bob was looking at me longingly, so I gave in. Been almost three weeks, so kinda out of practice. I imagine it looked like a failed sexual assault.
I kinda do this thing where I do a âroundâ with gloves on, and then one with gloves off. Alternating. When you take time off, it kinda hurts. Funny how your skin can adapt when you keep at it. Mitochondria. Or Midichlorians. Not sure which.
Was supposed to do squats today with the boy, but he is still recovering from deads two days ago. And I am recovering from my deads from three days ago, so they can wait a day. Did a Titties and Guns day instead. I have been doing 531 with the DBs so, today should have been 40kgâŠbut fuck me, for some reason the 40 kilo dumbbells are missing at the gym. Had to go with the 42s, and thatâs, like, way heavier. So I got 8. Meh. I dunno. Okay on a mini cut I guess. Probably been 3 years since I have even held those sucker. I think they are 95 pounders, actually, someone did some bad math when trying to label them.
-
Dumbbell Bench Press
- 18 kg x 5 reps
- 22.5 kg x 5 reps
- 25 kg x 3 reps
- 32 kg x 5 reps
- 36 kg x 3 reps
- 42 kg x 8 reps
-
Decline Barbell Bench Press
- 60 kg x 5 reps
- 70 kg x 22 reps
- 70 kg x 18 reps
- 70 kg x 12 reps
-
Preacher Curl
- 45 lb x 22 reps
- 45 lb x 18 reps
- 45 lb x 14 reps
Ended it with 350s on the decline and then the curls. Shit Henry, that was tough. I did them, but fuck me. They probably arenât intended to be supplemental work, but I think I am in love.
2 Likes
That made me smile ⊠video please
I think you can do 350 sets on just about everything, but it is hard work. Doing them on compounds probably should be used sparingly.
And that was a lot of muscle ups, quality