Nah, reps don’t matter, you dipped 3 plates.
Are you doing the t-ransformation challenge? I’ve signed up for the extra bit of motivation.
Was thinking about it. The idea of throwing pics up of my flabby self in my underoos has just tons of appeal.
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That in itself could be motivating.
I just fear my competetive and somewhat OCD nature will take over in a counter-productive way.
Or maybe it is just the kick in the ass I need. Problem is, I don’t really have a specific set of goals at the moment. Will contemplate.
Meanwhile, in my current mindset of “working the muscle instead of the weight”, I did some slow stiff-legged deadlifts the other day, aware that I usually tend to do deads in a way that doesn’t really work my hammies and glutes well enough. I was only working with sets using 80 and 100 kg, but three days later I am still walking with a limp. Confirming to myself that, yes, I do need to work differently for a while.
Still not logging stuff specifically, but feel I have been doing some pretty good work. Doing things like supersetting relatively light squats and more stiff-legged DLs is giving me some real DOMS even in a way much heavier 5/3/1 work rarely gives me. More work on the things like the weighted dips than heavy benching. Was going to try two plates for a 12-er the other day, but my body gave up at 10.
I don’t feel like I am losing much weight, but perhaps hardening up a bit. Trying to focus more on the mirror than on the scale. Might just have to submit a pic and do the Transformation challenge thingy as an extra push, but I haven’t really dialed in any specific goals.
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Right, so I am doing the t-ransformation2020 thingy after all, so I guess I should re-commence with the specific logging. I may have to consider a more specific goal or set of goals, if for no other reason than to figure out what I am aiming at.
Happily, yesterday was a day off from lifting, so the only thing I did was commit domestic abuse on my live-in life partner (Bob).
Okay, back to an actual log entry. Still no specific plan, just going in and playing it by ear a bit, doing whatever it feels my body needs to be doing. Today was mainly about the farmer’s walks. Haven’t done them for a couple months, so my hand callouses weren’t up to going any heavier or further. I feel these are a fantastic exercise to do at least every so often.
- Farmer’s Walk
- 10 m | 65 kg
- 10 m | 65 kg
- 10 m | 65 kg
- 10 m | 65 kg
- 20 m | 85 kg
- 20 m | 85 kg
- 20 m | 105 kg
- 20 m | 105 kg
- 20 m | 125 kg
- 20 m | 145 kg
- 20 m | 165 kg
- 40 m | 105 kg
- Machine Hack Squat
- 65 kg x 8 reps
- 65 kg x 8 reps
- 95 kg x 8 reps
- 95 kg x 8 reps
- Ab Wheel (standing)
- 3 reps
- 3 reps
- Muscle-Up
- 3 reps
- 2 reps
- Bent-Arm Dumbbell Pullover
- 25 kg x 8 reps
- 29.5 kg x 8 reps
- 34 kg x 8 reps
The rest was just filler. I really like those DB pullovers, but they are awkward as shit once they start getting heavy. Feel like I am going to get pulled off the bench, and have to watch out that I don’t bonk myself in the head with the big ass dumbell (hint: I totally did bonk my head).
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81.5 kg morning weight. Kinda slept too much, so went to the gym still feeling rather sleepy.
- Decline Barbell Bench Press
- 40 kg x 8 reps
- 50 kg x 8 reps
- 60 kg x 8 reps
- 70 kg x 8 reps
- 80 kg x 8 reps
- 90 kg x 8 reps
- 100 kg x 8 reps
- Dumbbell Bench Press
- 16 kg x 10 reps
- Dips - Chest Version
- 5 reps
- 5 reps
- 5 reps | weighted | 20.4 kg
- 8 reps | weighted | 40.8 kg
- 15 reps | weighted | 20.4 kg
- 20 reps
- 10 reps
Failed to get 10 reps of dips with 2 plates. Starting to feel the effects for dropping a bit of weight. Feel like I did okay work. In sum total, I have been having quite a bit of DOMS all over my body over the last week, so must be doing something right.
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Leg and Pull day. The point of these squats is just to do a smidge of sorta heavy stuff every once in a while, but I am more focused on just doing more leg work in general, hitting them at least twice a week in some way, shape or form.
-
Barbell Squat
- 20 kg x 5 reps
- 40 kg x 5 reps
- 60 kg x 5 reps
- 70 kg x 3 reps
- 80 kg x 3 reps
- 90 kg x 3 reps
- 100 kg x 2 reps
- 110 kg x 2 reps
- 120 kg x 2 reps
- 130 kg x 2 reps
- 100 kg x 5 reps
- 80 kg x 5 reps
- 60 kg x 10 reps
-
Pull-Up
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
-
Ab Wheel (standing)
- 3 reps
-
Leg Press
- 60 kg x 10 reps
- 100 kg x 10 reps
- 140 kg x 10 reps
- 100 kg x 15 reps
- 60 kg x 30 reps
-
Muscle-Up
- 1 reps
I am getting back into a nice groove with the pull-ups. Elbows feeling better and these were a lot of relatively slow, quality reps.
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Had a day off where I did nothing, not even a round of domestic violence on my pal Bob. Back at it yesterday, only doing shoulders because I had my kid with me so had to keep it short.
-
Standing Barbell Shoulder Press (OHP)
- 20 kg x 6 reps
- 30 kg x 6 reps
- 40 kg x 6 reps
- 50 kg x 6 reps
- 60 kg x 6 reps
- 70 kg x 5 reps
- 80 kg x 1 reps
- 60 kg x 5 reps
-
Muscle-Up
- 2 reps
- 2 reps
- 2 reps
- 1 reps
-
Handstand Push-Up
- 4 reps
- 5 reps
- 5 reps
-
Seated Dumbbell Shoulder Press
- 16 kg x 12 reps
- 20 kg x 12 reps
- 16 kg x 12 reps
The general strategy these days is that I do some sorta heavy work on the basic compound lifts, but nothing outrageous. And then try to do a bit of extra bullcrap as “finishers”.
Hovering around 82 kg plus or minus. I think the quality of my diet has improved, even if the number of calories may still be a bit high. Much less alcohol lately.
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Shoulda probably gone to the gym yesterday, but wasn’t quite feeling up to snuff, and my boy didn’t really want to get dragged to the gym two days in a row. Won’t have another chance to go until Saturday, and that annoys me.
Spent 30 minutes aggressively molesting my friend Bob instead. To be clear to any readers who might think I need reporting to the authorities, Bob is pictured in my new avatar.
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poor bob
Believe me, Bob is asking for it.
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Bleh, behind in logging. Here’s two days worth. Focusing on just doing smooth, slow reps on this stiff leg deads, and I am still getting DOMS from it, so I think it is a good plan. Everything else is just stuff.
-
Stiff-Legged Barbell Deadlift
- 20 kg x 6 reps
- 40 kg x 6 reps
- 60 kg x 6 reps
- 80 kg x 6 reps
- 100 kg x 6 reps
- 120 kg x 6 reps
- 100 kg x 10 reps
- 60 kg x 10 reps
-
Muscle-Up
- 1 reps
- 2 reps
- 1 reps
- 1 reps
- 3 reps
- 2 reps
- 2 reps
-
One-Arm Dumbbell Row
- 25 kg x 8 reps
- 29.5 kg x 8 reps
- 34 kg x 8 reps
-
Upright Barbell Row
- 25 kg x 10 reps
- 25 kg x 10 reps
-
Seated Leg Curl
- 35 kg x 10 reps
- 30 kg x 10 reps
- 30 kg x 10 reps
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Next day…all boobs. The flat benching felt annoyingly heavy, but it was decent warmup work. Dips continuing to be difficult, stuck on 8 reps now.
-
Barbell Bench Press
- 20 kg x 6 reps
- 40 kg x 6 reps
- 50 kg x 6 reps
- 60 kg x 6 reps
- 70 kg x 6 reps
- 80 kg x 6 reps
- 90 kg x 6 reps
- 80 kg x 10 reps
- 60 kg x 10 reps
-
Dips - Chest Version
- 5 reps
- 5 reps | weighted | 11.3 kg
- 5 reps | weighted | 20.4 kg
- 5 reps | weighted | 31.8 kg
- 8 reps | weighted | 40.8 kg
- 12 reps | weighted | 20.4 kg
- 20 reps
- 15 reps
-
Dumbbell Bench Press
- 30 kg x 8 reps
- 34 kg x 8 reps
That was yesterday. Today I beat up Bob.
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Difficult or not, that’s some good dipping.
Thanks. I think dips are one of my favorite exercises. I will probably start shifting over to doing higher rep sets with little or no added weight, just to change shit up a little.
Every day should be all about boobs !