…
2 Likes
I want that shirt. It’s fantastic.
1 Like
I don’t know if Paul Saladino himself sells it, but apparently there is a big market for it, haha.
1 Like
Tuesday
Push
*Everything thing was a 3-sec negative
Banded Dips - 3 x 10 x BW-medium band
Incline DB Press - 3 x 10 x 35
One arm DB OHP - 3 x 8 x 25
Cable Flyes - 3 x 8 x 20
OHP - 3 x 7 x 65
Wrote up a new PPL program. I still have a few PT sessions left, but I wanted to get something more structured going in the mean time.
Dips are difficult, going to be using the band for a while to get the reps I want. Opted to use them as the main chest/tricep builder instead of bench.
Presses went well. Slow, single arm OHP is surprisingly hard. BB OHP was a struggle throwing it in at the end. I also haven’t done it in a while, and the weight showed that.
7 Likes
Can you do any of them unassisted? How many?
I support this decision, but would add that if tricep dips are king, close grip bench would be queen. I prefer this on Smith machine.
I hadnt flat benched in almost a year. But during that year, those two were my primary Triceps movements… I’m quite certain that once i shake off the dust, my bench will have gone up without directly training it.
I can do 3-4.
Didn’t think about this. Might add those in or rotate them if a bench is open. I partially left bench out because I am tired of waiting for one at the gym.
1 Like
I would actually suggest you continue to do these unassisted and do one or two sets to failure 2-3x a week until you’re at the rep range you want to have, then.
Normally i don’t recommend this approach for any exercise, but dips have surprised me and a few of my trainees with their rate of strength progression. Typically one would increase weight lifted by 5-10lbs, but with bodyweight dips, I’ve had guys with 10 reps max at bodyweight, add a 45lb plate and were hitting 10 reps with that within 2-3 weeks (when training that lift 1-2x per week), which is inordinately fast. I don’t know the why, but i recall having the same experience myself years ago when I was ego lifting my way through life. This one time, it worked to my favor.
Men and women are very different in upper body strength, so this could play out differently, but if you don’t mind running a little experiment - I’d like to see if this works for you.
This is the only lift I advocate for such a rapid increase in working weight, but it is only in the early stages of the movement that it works.
- 1-2 sets unassisted Dips 2-3x a week until hitting 10-15 reps (or more, pending your rep target).
- Then add a 25lb plate for 1-2 sets to failure 1-2x per week, monitor rep progress and lower weight if necessary.
You cool with giving this a shot? You can say “no” too, it’s just me testing out some bro science that’s been effective with the ~10 people i know who’ve done this.
2 Likes
That will be an interesting experiment, I am willing to give it a go. It would be awesome to see how it goes. Dips with a plate is a new achievement to unlock now.
Thanks for the idea!
1 Like
Wednesday
PT Session
Split Squats (all w/ single DB)
10 x 30
3 x 8 x 70
Back extension
3 x 10 x 25
Leg press
10 x 195
3 x 10 x 285
Leg curls (3 sec neg)
3 x 10 x 100
Leg extension (2 sec pause at top)
2 x 15 x 85
Hip thrust (machine)
3 x 10 x 116 (2 sec pause at top)
Standing calf raise
2 x 12 x 25
Good leg day. Lots of awesome mind/muscle connection and feeling the burn.
That’s it, just got the work done, no ramblings today.
8 Likes
Thursday
Pull
Lat Pull Down (3 sec neg)
3 x 10 x 100
Close grip, chin pull down
3 x 10 x 70
EZ bar curls
40, 30 20lb bars, AMRAP then lower the weight. Made it 11, 9, 15
Seated, cable horizontal row, close grip
12, 10, 10 x 85
Lat Raises… some.
Farmers Carry
50ft x 70
2 x 50ft x 45
I really like this pull day. So far, my lift choices are going great.
Writing this a couple of days later and my back is so sore.
7 Likes
Saturday
Legs
Squat Press
10 x 180
10 x 270
10 x 360
10 x 450
Hip Thrust (Machine)
8x180, 2x10x140
Leg Curl
10 x 70, 8 x 75, 6 x 70
GHR
3 x 10 x 25
Backward Sled Drags
3 x 100ft x 135+Sled
I really like the balance of this leg day. I wanted to get more work on my hamstrings and I feel like it hit the spot. Sled pulls remain one of my favorite ways to end a leg day.
I like the new routine. Good setup, sessions don’t take too long and I leave feeling like it counted. I haven’t consistently done a PPL routine so I am curious to see how it goes over the next few weeks.
Planning on running this routine for the rest of the year, with a couple of life deloads over the holidays because of trips.
8 Likes
Tuesday
PT Session
Lat pull down
2 x 10 x 85
Pull ups
5, 4, 3
DB bench
10 x 20
3 x 35 x 12
Close grip horizontal row
3 x 10 x 85
Seated DB OHP
11, 7, 6 x 35
Cable lat pull overs
3 x 12 x 20
Got a whole lot of lat pump with this session, could almost feel my back getting wider.
This will likely be my my only session of the week, headed to Vegas for an aftermarket automotive show. So excited!
In other news, I passed my Checkride Monday and I now have my flight instructor certificate! I am absolutely ecstatic. I didn’t realize just how much weight and stress I was carrying around with that hanging over me. After the test I feel like I lost 30lbs. I was exhausted and happy as a cat with a full belly, lounging in the sunshine.
I have a couple interviews with flight schools next week to start the second part of this process, teaching students how to fly. It will be an evening and weekend, contract, side hustle, my day job is way too good to quit. It is going to be so nice to have someone else paying for the airplane!
14 Likes
Congratulations! From unicorn to alicorn: we called it! What an awesome turn of events.
1 Like
Thank you! Zero to hero turn of events for sure.
I might need to tweak my log title. Could be time.
2 Likes
Oh my goodness, now you’re channeling the Pegasus
It all checks out! Haha.
But seriously: celebrate this one big. It’s just awesome.
4 Likes
Pegasus is awesome too, an alicorn is basically a pegasus/unicorn power combo.
4 Likes
Weekend Recap
Thursday - 30k steps
Friday - 19k steps
We saw awesome cars, basic cars and downright silly cars. Most importantly, SEMA was a blast and I am so glad we had the opportunity to attend.
It was hard to narrow down to my five favorites, but for the sake of keeping the photos to one post, here are a few of my favorites:
This guy knows what’s up.
I have a thing for trophy trucks. This was a work of art.
Not my style, but I can stand up under the silly thing.
See above comment about trophy trucks.
When Toyota hands over a blank check…
Monday
Push
Dips
Unassisted - 2 x 4
W/ bands - 2 x 10
OHP
65 x 8, 7, 6
Incline BB press
3 x 10 x 75
Cable chest Flyes
20 x 8, 6, 6
Single arm DB OHP
3 x 8 x 25
Great day, felt nice to be back in the gym. Last week was lacking in that department.
Tried a couple dip sets with out the band. I was surprised I could actually get 4 both sets. It will be a fun experiment to see how those progress. Though I know my consistency is not what it should be.
Meeting with a flight school owner later today to possibly instruct for him. I have flown with him once a couple years ago, really chill guy.
11 Likes
congrats on the pass, bloody awesome.
1 Like
Thank you! Still feels unreal, over a week later. I am sure it will hit about the time I take off with a student and realize I am the one keeping us safe…
1 Like
Just noticed the the log title change: Awesome!
2 Likes