In all senses of the word, yes indeed.
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Okay, I am aware that my squats seem quite pussified lately, but in part that is due to being in a deficit. Also in part to focus on other things, including kickboxing with Bob. And because they are a bit pussified, frankly. OTOH, the reps today were all very slow and very high quality. Hack Squat machine finishes my legs off pretty goodā¦not a lot of weight, but this particular machine is pretty awkward.
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Barbell Squat
- 40 kg x 3 reps
- 50 kg x 3 reps
- 60 kg x 3 reps
- 70 kg x 3 reps
- 80 kg x 2 reps
- 90 kg x 2 reps
- 100 kg x 2 reps
- 110 kg x 2 reps
- 120 kg x 2 reps
- 130 kg x 2 reps
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Pull-Up
- 8 reps
- 5 reps
- 5 reps
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Barbell Deadlift
- 60 kg x 5 reps
- 80 kg x 5 reps
- 100 kg x 5 reps
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Lat Pulldown
- 90 lb x 10 reps
- 105 lb x 10 reps
- 120 lb x 10 reps
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Machine Hack Squat
- 135 lb x 6 reps
- 185 lb x 6 reps
- 225 lb x 6 reps
- 275 lb x 6 reps
- 135 lb x 10 reps
- 135 lb x 10 reps
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Woke up today at about 80.8 kg, so I think I am at about 4 kilo lost since early December. Proceeded to ruin that with my dinner, a slightly too large portion of my famous homemade szechuan pork. And by famous, I mean not famous.
Gym had me doing shoulders, and I think while I am dropping some weight it is a good time for me to take up some Cleans and Presses. Pretty rusty though, sheesh.
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Standing Barbell Shoulder Press (OHP)
- 20 kg x 8 reps
- 30 kg x 8 reps
- 40 kg x 8 reps
- 50 kg x 8 reps
- 60 kg x 5 reps
- 70 kg x 3 reps
- 75 kg x 2 reps
- 60 kg x 8 reps
- 40 kg x 10 reps
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Cable Rope Rear-Delt Rows
- 55 lb x 8 reps
- 70 lb x 8 reps
- 85 lb x 8 reps
- 100 lb x 8 reps
- 115 lb x 8 reps
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Power Clean and Press
- 40 kg x 6 reps
- 50 kg x 5 reps
- 60 kg x 5 reps
- 70 kg x 5 reps
- 80 kg x 5 reps
- 90 kg x 2 reps
- 60 kg x 5 reps
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Muscle-Up
- 1 reps
- 1 reps
- 1 reps
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Iāve made my snacking proclivities well known in another thread, but it seems like one of my go-to favorites (pistachios) is causing me issues or something. I donāt know if I have developed a latent nut allergy or something, because the last number of times I have ingested any significant quantity of nutsā¦I feel like shit later and sleep like shit as well. I am going to have to experiment a little and find out.
As such, I may have to skip the gym today. Maybe just take Bob out behind the proverbially woodshed instead.
So much for staying home. Not only did I go to the gym anyway, but I decided to kind of restart a 5/3/1 program. Because I am more focused on actually leaning out, I wonāt be going balls out here like I did in the summer and fall months. I think I just like the structure of the plan, and doing the BBB variation means I do a lot of actual work. I wonāt be aiming for any big numbers. Plus I want to make sure I have enough left in the tank to do supplementary work.
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Decline Barbell Bench Press
- 45 kg x 5 reps
- 55 kg x 5 reps
- 65 kg x 5 reps
- 70 kg x 5 reps
- 85 kg x 5 reps
- 95 kg x 12 reps
- 65 kg x 10 reps
- 65 kg x 10 reps
- 65 kg x 10 reps
- 65 kg x 10 reps
- 65 kg x 10 reps
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Barbell Squat
- 40 kg x 5 reps
- 70 kg x 10 reps
- 70 kg x 10 reps
- 70 kg x 10 reps
- 70 kg x 10 reps
- 70 kg x 10 reps
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Ab Wheel (standing)
- 3 reps
- 5 reps
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Dips - Chest Version
- 25 reps
- 15 reps
So nothing crazy here, but it felt like good work.
3 Likes
Wake up weight 80.6 kilo. Have been near or around this number for about a week now, long enough to consider it my current actual bodyweight. I think I was peaking around 85 kg in early December when I starting cutting back on the calories. Resting pulse has been hovering right around 50 for the past few weeks, which is where I like it. Slight weight loss and Bob are to be credited for that. Will have to remember to take my blood pressure reading over the weekend, been a while since I checked.
Anyway, had a pure Bro Day at the gym yesterday, stemming from conversation in the T-ransformation thread. Just went in and burned my biceps for an hour. No fucking way am I going to record and log specifics here, it was just a shitload of curling variations. I can see how this might work, but man I hate it. It feels simultaneously uncomfortable and super lazy at the same time. I will try to toss in a day like this every week and see if it gives me the glorious biecps I so long for and deserve.
2 Likes
You just want to tease Bob. Poor Bob.
Bob and I have an understanding. I agree to perform fake Muy Thai on him, he agrees not to laugh at me. Itās truly win-win.
He got a beatdown today, I wonāt lie. Active rest day, or whatever.
Back at it today. Again, using the 5\3\1 rep scheme, if not running the program itself as such. Doing stiff-legged deadsā¦the weight is pretty low, but the reps are slow and smooth, trying to reallly work the gluties and hammies.
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Stiff-Legged Barbell Deadlift
- 60 kg x 5 reps
- 70 kg x 5 reps
- 85 kg x 3 reps
- 90 kg x 5 reps
- 105 kg x 5 reps
- 120 kg x 10 reps
- 80 kg x 10 reps
- 80 kg x 10 reps
- 80 kg x 10 reps
- 80 kg x 10 reps
- 80 kg x 10 reps
-
Standing Barbell Shoulder Press (OHP)
- 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
-
Ab Wheel (standing)
- 3 reps
- 1 reps
-
Pull-Up
- 8 reps
- 8 reps
Did a bunch of reverse flyes, too, but didnāt log it.
2 Likes
Did nothing yesterday. I hate days off, but am probably better off for them. Also, the slow, stiff-legged deadlifts just tear up my hamstrings, so even two days later I am still feeling it. It might normally be squat day today, but I doubt I am going to be ready for it, so will probably just have pull-ups day.
i think it was the athlean-x guy that warned about them and advised not to do them because they affect the hamstrings in a bad way, soft knees are safer
To be fair, I am not doing them with super strict stiff legs, I do flex the knees. I donāt like the way they feel at all when doing them strict. So this is just a way for me to exaggerate the deadlift movement to engage glutes and hams more deliberately than a regular deadlift. Some people might consider it a normal deadlift done slowly both eccentric and concentric.
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I think this is what I call Rdl, deadlift without touching the floor with more hip flex and less knee bend?
I would almost call it an RDL as well, only I am making a deliberate point of doing them slow and tapping the ground. Anyway, tomato/tomato. The main point being that I am trying to burn my hamstrings. And maybe I am doing it too well, I should be squatting today but I donāt feel ready for it.
Yesterday was filler day, just did a bunch of pull-ups, some rowing and finished off by doing some bro curls.
Back at it today with squats, and some boobies for secondary work.
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Barbell Squat
- 50 kg x 5 reps
- 65 kg x 5 reps
- 80 kg x 3 reps
- 85 kg x 5 reps
- 100 kg x 5 reps
- 110 kg x 10 reps
- 70 kg x 10 reps
- 70 kg x 10 reps
- 70 kg x 10 reps
- 70 kg x 10 reps
- 70 kg x 10 reps
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Decline Barbell Bench Press
- 45 kg x 10 reps
- 70 kg x 10 reps
- 70 kg x 10 reps
- 70 kg x 10 reps
- 70 kg x 10 reps
- 70 kg x 10 reps
This seemed pretty okay, I guess. Wasnāt sure how the squats were going to go after dropping a few kilos, sleeping poorly and coming down with a cold, but all things considered it was fine. Had a little more in the tank, but I am not trying to push it like before, because that aināt going to work on a deficit in the long run.
3 Likes
Was going to skip this session, but my oldest wanted to go to the gym, so fine. Was going to just do some bro curls, but pulled my ass together and ended up doing shoulder day after all. First time doing them using the 531 scheme since dropping 4 kilo, so had a feeling it was going to be tough. It was tough.
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Standing Barbell Shoulder Press (OHP)
- 30 kg x 5 reps
- 35 kg x 5 reps
- 40 kg x 3 reps
- 45 kg x 5 reps
- 55 kg x 5 reps
- 60 kg x 10 reps
- 45 kg x 10 reps
- 45 kg x 10 reps
- 45 kg x 10 reps
- 45 kg x 10 reps
- 45 kg x 10 reps
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Romanian Deadlift
- 60 kg x 10 reps
- 75 kg x 10 reps
- 75 kg x 10 reps
- 75 kg x 10 reps
- 75 kg x 10 reps
- 100 kg x 10 reps
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Muscle-Up
- 1 reps
- 3 reps
Decided to do true Romanians for the assists, so no bumping the plates on the ground, keeping the knees soft, etc. Focusing on hip hinge. I think this is the way to go for a while, even if I am not a fan of RDLs.
3 Likes
Thatās a lot of oh work there. Well done
Yeah, but OHs have always been a source of pride for me, so 60 for 10 is what I think of as āhey, thatās quite shittyā. I mean, I tossed up 87.5 like a couple months ago. But when I am in a deficit, these are the first to go to shit, so here we are.
/sadface
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Titties day yesterday, nothing special. These all felt relatively tough, but it was good, hard work. Finished off with some dips, and had nothing left after that. The squat work was a bit under par, but I was still feeling the squats and deads in my legs from days prior. But oh well, it was just assistance work.
-
Decline Barbell Bench Press
- 45 kg x 5 reps
- 55 kg x 5 reps
- 65 kg x 3 reps
- 75 kg x 3 reps
- 90 kg x 3 reps
- 100 kg x 10 reps
- 75 kg x 10 reps
- 75 kg x 10 reps
- 75 kg x 10 reps
- 75 kg x 10 reps
- 75 kg x 10 reps
-
Barbell Squat
- 60 kg x 5 reps
- 70 kg x 10 reps
- 70 kg x 10 reps
- 70 kg x 10 reps
- 70 kg x 10 reps
- 70 kg x 10 reps
-
Dips - Chest Version
- 20 reps
- 15 reps
- 10 reps
Right, that was yesterday. Today was a Bro day, so I curled the shit out of all that shit. Donāt know if it is working, but I am getting into a bit of a groove with it. I finish it off with some slow pullups and muscle ups.
3 Likes
Oh, and I kicked the piss out of Bob yesterday as well, forgot about that. Kinda been neglecting him, so I thought heād earned some TLC.
Feeling kinda DOMSy today, not sure if I will go do my deadlift day today or take a break. Will probably go. Maybe Iāll go with the trap bar today, never done that with 531 rep schemes.