K SO awful sleep thinking about gym stuffs, but here’s what I decided to do with my split
I am going to go back to a pump days/heavy days meadow’s esq type of dealio because I’ve been off that for a while and I remember having some real good progress with that so it will be as follows
Fri- Heavy back/bi
Sat- Shoulder/tri Pump
Sun - Heavy leg
Mon- Heavy/pump chest/tri
Tues- Back pump
Wed- Heavy shoulder/tri
Thurs-Leg pump
Pump stuff will be all about short rests, drop sets, partials, super sets, etc…
Heavy stuff with be all about volume, extended sets, iso holds, and heavy stuff obvs.
So today :
Heavy back
T-bar row
bar +++
50lbs x 10
60lbs x 10
70lbs x 4 sets of 10
Hammer strength iso lateral row neutral grip
2 plates per side
x 5 sets of 8 *arm
hammer strength front pull down
50lbs per side x 12
60lbs per side x 2 sets of 12
behind the neck lat pull down slow neg
35lbs
x 4 sets of 10
barbell curl
50lbs
x 4 sets of 8
incline DB curl
17.5lbs
x 3 sets of 10
kayak row
30lbs x 8 *arm + 8 straight arm
35lbs x 6 *arm + 6 straight arm x 4 sets
ropey bicep curl
20lbs x 15
25lbs x 3 sets of 12
treadmill hill sprints x 20 minutes
back ext. x 30
K pretty good.
More anxiety book realizations that no one cares about LOL :
Anticipating and avoidance
Two things I excel at.
Say you think something bad is going to happen like, you’ll get hurt emotionally by someone or something. No evidence suggests this, you just believe this because your a pessimist or you just feel that unavoidable doom is lurking around every corner waiting to pounce on you.
So while awaiting this hurt you feel hurt and sad, as if to say that feeling hurt and sad in the present moment will protect you or make you feel guarded from feeling hurt and sad when the actual event is occurring.
Like to what, get it out of the way?
That can’t possibly be rational and here’s proof:
If you know you get hungry at around noon, you can’t simply just tell yourself to feel hungry at 10 in order to get the discomfort out of the way earlier, that’s nonsense, and no one in their right mind would ever attempt that.
I started to feel hurt and sad 3 days after hooking up with Marshall awaiting the moment that I’m in now.
So that’s what, a year of misery when I could have just waited and felt it now? What’s the point?
Gotta try to live in the present moment.
Avoidance:
Meet Bob, the book says.
Bob is almost 30 and has never had a girlfriend because he lacks the necessary social skills to approach anyone. Bob plans his whole day around avoiding social interactions because they make him nervous and uncomfortable. Bob leaves work 10 minutes early to avoid being on the elevator with other co-workers fearing that he will be unable to join in the conversation. Bob goes out of his way to take alternate roots in order to avoid making eye contact with people who may try to approach him.
Meet Jenn.
Jenn is just like Bob.
I spend my whole life trying to avoid things that I think will make me anxious. It’s more than just a full-time job. It’s every waking moment of my existence, and it’s physically and emotionally exhausting. But here’s the real eye opener:
I’m an anxious mess all day long. So if I take into consideration how I feel on a daily basis, how could I possibly believe that what I’m doing is worth the effort? How could I prove it serves a purpose when I’m the most anxious person I’ve ever met in my entire life?
This shit doesn’t make sense…
Anyway,
Day 30
