Think you misspelt Wanking
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Imagine wanking away 4 kilo over the course of two weeks.
Today was shoulder day, and it was better than it had any right to be. Surprised I could get the 40s up considering the loss of BW, but I will take it. Was also still able to jump okay.
Ohp
Monday, 21 August 2023 at 14.59
Seated Overhead Press (Dumbbell)
Set 1: 16 kg × 8
Set 2: 18 kg × 8
Set 3: 22,5 kg × 8
Set 4: 27 kg × 8
Set 5: 32 kg × 6
Set 6: 36 kg × 6
Set 7: 40 kg × 8
Set 8: 32 kg × 12
Set 9: 27 kg × 12
Upright Row (Dumbbell)
Set 1: 9 kg × 12
Set 2: 9 kg × 12
Set 3: 9 kg × 12
Set 4: 9 kg × 12
Set 5: 9 kg × 12
Set 6: 6,5 kg × 12
Set 7: 6,5 kg × 12
Set 8: 6,5 kg × 12
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 3 reps
Set 7: 2 reps
Notes: 30,32.5,35,38,40,42.5,45
Strong - Workout Tracker & Gym Log
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No. Thanks though…? I mean not really. But “No” is too fee characters.
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Had a bunch of unforced off days due to some kind of influenza. This of course exacerbated my weight loss issue, I dipped down as low as 80.5 kilograms. So…I think I am probably going to lean into it for a while. Work on some aesthetics and athletics for a spell and ignored overall strength. Kind of bittersweet, because I hit some real peaks back in July. But oh well, good to change things up now and again.
So today was just some bullshit light flat benching stuff. I suck at flat bench in general, but am still a little sick and in a huge calorie deficit, so this was really light stuff today.
Midday Workout
Sunday, 27 August 2023 at 12.25
Bench Press (Barbell)
Set 1: 40 kg × 8
Set 2: 50 kg × 8
Set 3: 60 kg × 8
Set 4: 70 kg × 8
Set 5: 80 kg × 8
Set 6: 60 kg × 12
Muscle Up
Set 1: 3 reps
Set 2: 3 reps
Bench Press (Dumbbell)
Set 1: 22,5 kg × 8
Set 2: 26 kg × 8
Set 3: 30 kg × 8
Set 4: 34 kg × 8
Set 5: 25 kg × 12
Chest Press (Machine)
Set 1: 30 kg × 15
Set 2: 40 kg × 15
Set 3: 50 kg × 12
Set 4: 60 kg × 10
Set 5: 70 kg × 10
Set 6: 40 kg × 15
Chest Dip
Set 1: 15 reps
Strong - Workout Tracker & Gym Log
3 Likes
sorry to hear you were unwell, good to see you back.
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Easy leg day, just trying to get back into the swing. My bodyweight is now down about 5.5 kilo in the last 4 weeks or so, and the loss of strength is significant. I may get some of it back, but not planning to bulk again for a while, might go a little in the other direction.
Squat TM
Tuesday, 29 August 2023 at 15.00
Squat (Barbell)
Set 1: 20 kg × 5
Set 2: 60 kg × 5
Set 3: 80 kg × 5
Set 4: 100 kg × 5
Set 5: 120 kg × 3
Set 6: 140 kg × 3
Set 7: 100 kg × 10
Leg Press
Set 1: 61,23 kg × 10
Set 2: 102,06 kg × 15
Set 3: 142,88 kg × 15
Set 4: 183,7 kg × 15
Set 5: 102,06 kg × 20
Strong - Workout Tracker & Gym Log
Did not have a lot of time, but hit the heavy bag a bit as well.
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Shoulders and some pullups today. Huge dropoff in shoulder strength even from last week, but I will blame the flu I had for now.
Ohp
Wednesday, 30 August 2023 at 15.02
Seated Overhead Press (Dumbbell)
Set 1: 16 kg × 6
Set 2: 20 kg × 6
Set 3: 25 kg × 6
Set 4: 30 kg × 6
Set 5: 36 kg × 10
Set 6: 30 kg × 15
Pull Up
Set 1: 5 reps
Set 2: 6 reps
Set 3: 7 reps
Set 4: 8 reps
Set 5: 9 reps
Set 6: 10 reps
Shoulder Press (Plate Loaded)
Set 1: 27,22 kg × 10
Set 2: 36,29 kg × 10
Set 3: 45,36 kg × 10
Set 4: 68,04 kg × 10
Set 5: 77,11 kg × 10
Set 6: 86,18 kg × 9
Set 7: 45,36 kg × 15
Strong - Workout Tracker & Gym Log
Ran some intervals
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Still keeping the weight off, although a little bit of post-influenza weight has naturally come back. I am re-tooling everything and still trying to get into the swing after an extended period of rest.
Part of that re-tooling is that I am going back to flat bench for a while. I just instinctually hate it, my body was simply not made for this. And yet, I am going to do it anyway. Will be extra tough at a lower body weight. Focusing on going a lot wider than I am used to, so it feels even extra crappy.
Afternoon Workout
Friday, 1 September 2023 at 15.00
Bench Press (Barbell)
Set 1: 20 kg × 5
Set 2: 40 kg × 5
Set 3: 50 kg × 5
Set 4: 60 kg × 5
Set 5: 70 kg × 5
Set 6: 80 kg × 3
Set 7: 90 kg × 2
Set 8: 100 kg × 3
Set 9: 80 kg × 10
Set 10: 60 kg × 15
Muscle Up
Set 1: 1 rep
Set 2: 3 reps
Set 3: 2 reps
Incline Bench Press (Dumbbell)
Set 1: 22,5 kg × 8
Set 2: 27 kg × 8
Set 3: 30 kg × 8
Set 4: 36 kg × 8
Set 5: 40 kg × 8
Set 6: 30 kg × 12
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep
Set 6: 1 rep
Set 7: 5 reps
Notes: 30,33,3640,42,43.5,45,40,
Strong - Workout Tracker & Gym Log
2 Likes
1 Like
Did some crappy deadlift work yesterday, it was tough after avoiding it for a month or so.
Dead
Saturday, 2 September 2023 at 10.37
Deadlift (Barbell)
Set 1: 60 kg × 5
Set 2: 100 kg × 5
Set 3: 120 kg × 3
Set 4: 140 kg × 3
Set 5: 160 kg × 3
Set 6: 100 kg × 10
Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Ab Wheel
Set 1: 5 reps
Pull Up
Set 1: 12 reps
Set 2: 12 reps
Crunch (Machine)
Set 1: 30 kg × 15
Set 2: 30 kg × 15
Strong - Workout Tracker & Gym Log
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No squat leg day. Started with jumps and did some single leg stuff.
Afternoon Workout
Monday, 4 September 2023 at 15.05
Pull Up
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 3 reps
Set 4: 3 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 1 rep
Set 8: 1 rep
Set 9: 1 rep
Set 10: 5 reps
Set 11: 15 reps
Notes: 30,33.5,37,40,42,43.5,45,46.5,47.5,40,30
Bulgarian Split Squat
Set 1: 0 kg × 6
Set 2: 12 kg × 6
Set 3: 18 kg × 6
Set 4: 24 kg × 8
Set 5: 0 kg × 12
Strong - Workout Tracker & Gym Log
5 Likes
Think he was teasing, he’s just gone off and quit lifting altogether I reckon, not a muscle up in sight for over a week now, where you at @Cyrrex ?!
2 Likes
Eh, just going through some stuff, but thanks for asking. Have actually been working a little harder than usual, but it is mostly focusing on athletics and aesthetics, so it isn’t so interesting from a logging point of view. People understand what benching 120 means, but jumping on a 48 inch box doesn’t really mean a whole lot, and that is the kind of thing I am working on.
4 Likes
Sorry to hear that, hope there’s light at the end of the tunnel?
Keep logging - I’m just impressed you can still jump at your age 
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Maybe, maybe. Issues of the heart.
It is exactly because of this kind of bullshit that I can jump higher than literally everybody =)
Here is some wank material to hold you over:
Edit: bleh, fucking instagram crossposting
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And here is what I actually did today. It is a weird mixture of getting a little more comfortable doing flat bench while simultaneously getting weaker from dropping so much weight. Right around 79 kilo these days.
Morning Workout
Sunday, 10 September 2023 at 11.27
Bench Press (Barbell)
Set 1: 20 kg × 6
Set 2: 30 kg × 5
Set 3: 40 kg × 5
Set 4: 50 kg × 5
Set 5: 60 kg × 5
Set 6: 70 kg × 5
Set 7: 80 kg × 5
Set 8: 90 kg × 7
Set 9: 80 kg × 10
Set 10: 70 kg × 10
Set 11: 60 kg × 10
Muscle Up
Set 1: 3 reps
Set 2: 3 reps
Bench Press (Dumbbell)
Set 1: 20 kg × 8
Set 2: 25 kg × 8
Set 3: 30 kg × 8
Set 4: 36 kg × 8
Set 5: 30 kg × 12
Strong - Workout Tracker & Gym Log
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Looking fit, man. Good stuff.
But I want to see these 48-inch box jumps—that’s just crazy!
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I did not say I could do them. I said I was working on it.
I did a PR of about 47.5 a week ago. To be completely transparent, I take a small walk up to it before I gather my feet and jump, so I probably get a little boost from a bit of momentum.
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Probably because the only countries officially using inches are the US, Liberia and Myanmar.
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You’re right, weak stuff…
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