Not really, if we’re being honest. That describes 95% of the weak schlubs I see at the gym.
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Hey! I resemble that
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Nah, you can always just do a set of high rep squats to break out of that group. Your press at one point also progressed to “not terrible”.
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I think that’s the nicest thing you’ve ever said to me.
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Is bobs abuse hurting your self esteem again 
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I just don’t understand why one piece of equipment has pounds and the rest are kilo.
It’s just one of life’s least interesting mysteries. You might want to skip some of the below.
Today was kinda an in-between day, so when in doubt, pull stuff. Pretty light loads, but I made the PUs at an extra degree of difficulty, which is usually the case when I keep them at 5 or lower. Ran for 11 minutes as well, gotta make sure I do that at least twice a week.
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Pull-Up
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps
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Machine MTS Low Row
- 40 kg x 10 reps
- 50 kg x 10 reps
- 60 kg x 10 reps
- 40 kg x 10 reps
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Isolateral Plate Loaded Row
- 90 lb x 10 reps
- 140 lb x 10 reps
- 180 lb x 10 reps
- 90 lb x 10 reps
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Face Pull
- 60 lb x 10 reps
- 60 lb x 10 reps
- 60 lb x 10 reps
- 60 lb x 10 reps
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But why?
Why run or why 11 minutes?
The answer to both questions is howthefuckshouldIknow.
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11 minutes man. Have you been spending too much time in @simo74 log?
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Well it was partly because the first minute on a dreadmill wastes a bunch of seconds while the speed ramps up, so if I had just stopped at 10 minutes…that would not have really been 10 minutes. So now instead it was 11 minutes, which means it was definitely also 10 minutes.
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While I understand your logic, if you could log it as “10 minutes plus warm up time” in future, that’d be great.
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How about I just convert the minutes to kilograms, that should please everyone.
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First day of actual “programmed” work. 531 BBB style on the press. My shoulders were in no way recovered from dips two days ago, but I figure that is just part of the game right now. Doing things I don’t want to do.
It was, of course, total balls. On the other hand, it felt more tiring than heavy, which leads me to think it will improve fairly quickly.
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Standing Barbell Shoulder Press (OHP)
- 25 kg x 5 reps
- 30 kg x 5 reps
- 35 kg x 3 reps
- 40 kg x 5 reps
- 45 kg x 5 reps
- 50 kg x 14 reps
- 40 kg x 10 reps
- 40 kg x 10 reps
- 40 kg x 10 reps
- 40 kg x 10 reps
- 40 kg x 10 reps
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Muscle-Up
- 2 reps
- 2 reps
- 2 reps
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Barbell Curl
- 35 lb x 15 reps
- 35 lb x 15 reps
- 35 lb x 15 reps
- 35 lb x 15 reps
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Triceps Pushdown
- 25 kg x 15 reps
- 25 kg x 15 reps
- 25 kg x 15 reps
- 25 kg x 15 reps
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Cable Hammer Curls - Rope Attachment
- 25 kg x 15 reps
- 25 kg x 15 reps
- 25 kg x 15 reps
- 25 kg x 15 reps
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Lower body day. Still feels pretty terrible, gonna be a battle with my CNS for the next few weeks before it feels natural again.
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Barbell Squat
- 30 kg x 3 reps
- 40 kg x 3 reps
- 50 kg x 3 reps
- 60 kg x 3 reps
- 70 kg x 3 reps
- 80 kg x 1 reps
- 90 kg x 1 reps
- 100 kg x 1 reps
- 110 kg x 1 reps
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Barbell Deadlift
- 60 kg x 1 reps
- 60 kg x 1 reps
- 60 kg x 1 reps
- 80 kg x 1 reps
- 80 kg x 1 reps
- 80 kg x 1 reps
- 100 kg x 1 reps
- 100 kg x 1 reps
- 120 kg x 1 reps
- 120 kg x 1 reps
- 120 kg x 1 reps
- 120 kg x 1 reps
- 120 kg x 1 reps
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Leg Press
- 100 kg x 5 reps
- 140 kg x 5 reps
- 180 kg x 5 reps
- 100 kg x 10 reps
- 100 kg x 10 reps
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Ab Wheel (standing)
- 3 reps
- 3 reps
- 1 reps
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you are strong at bw 74 kg. it’s impressive.
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74 seemed to have been a result of a bunch of water weight getting dumped at the very end. I guess I am hovering around 75.5. But I sure don’t feel strong at this weight…I am probably going to add back a couple of kilo and see how that goes. Try to stay under 80 for a while and get some of the strength back, while keeping in a moderate amount of conditioning work.
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Speaking of not strong, today’s work on the chest. Restarting 531 on the decline at least for a bit, so I will do that and Press on 531, with a second day each week for both of them just doing some heavy singles and doubles. Also kinda doing that Daily Dose thing with the deads. My starting weight is really low, so I may have to bump it up a bit once my nervous system decides to stop fucking around.
Anyway, 80 for 14 reps is terrible. But I can definitely feel there are some easy gains on the table here, because it doesn’t feel so much heavy as it feels like I just run out of juice. 50 kilo for the cardio sets is just stupidly easy, so I will have to tweak that.
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Decline Barbell Bench Press
- 40 kg x 5 reps
- 50 kg x 5 reps
- 55 kg x 3 reps
- 60 kg x 5 reps
- 70 kg x 5 reps
- 80 kg x 14 reps
- 50 kg x 10 reps
- 50 kg x 10 reps
- 50 kg x 10 reps
- 50 kg x 10 reps
- 50 kg x 10 reps
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Barbell Deadlift
- 60 kg x 1 reps
- 60 kg x 1 reps
- 60 kg x 1 reps
- 100 kg x 1 reps
- 100 kg x 1 reps
- 120 kg x 1 reps
- 120 kg x 1 reps
- 120 kg x 1 reps
- 120 kg x 1 reps
- 120 kg x 1 reps
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Dumbbell Bench Press
- 20 kg x 6 reps
- 28 kg x 6 reps
- 34 kg x 6 reps
- 30 kg x 10 reps
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Cable Crossover
- 40 kg x 10 reps
- 40 kg x 10 reps
- 40 kg x 10 reps
- 40 kg x 10 reps
Ran a mile on the dreadmill as well. Smidge over 8 minutes, but it felt pretty easy.
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How’s the DOMS from all this?
I would say it was moderate for the first few days, and now it is pretty much gone. My upper body was mostly conditioned for everything except dips, and even that wasn’t terrible. Leg DOMS might still be a thing.
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