You gotta get your submittals stamped first.
2 Likes
Ehā¦ spot on. My eye started twitching when you said that.
2 Likes
Tuesday
Push
Seated OHP
10 x bar
2 x 10 x 65
10 x 75
Incline DB Bench
3 x 6 x 45
Chest Flyes (machine)
3 x 10 x 85
Dips
2 x BW
3 x 6 x -40 assist
Single arm Arnold Press
3 x 12 x 20
Dip machine was busy for most of the night, so those were moved towards the end. Oh boy that makes a difference. The bodyweight set was silly, but Iām counting it.
The machine Flyes are awesome, feel them in the chest instead of armpits like the cables. Keeping those for sure.
8 Likes
Friday
Pull
Lat pull down - 3 x 10 x 100
Chin pull downs - 3 x 10 x 85
Machine row
10 x 100
2 x 10 x 150
EZ bar curls
50lb-20lb AMRAP for each
Lat raises - 3 x 10 x 10
KB Carries - 3 x 100ft x 45s
I feel so much of this in the lats. Almost feel like my lats grow with every pull day.
Sunday
Legs
Leg Press
12 x 190
12 x 280
12 x 370
12 x 420
Hip Thrust (machine)
10 x 135
10 x 155
10 x 165
Hamstring curls
3 x 10 x 10
GHR
3 x 10 x 10
Backward sled walk
2 x 100ft x 270 + sled
100ft x 225 + sled
Getting a jump start on the week since I stayed in town. Really pushed it hard on the sled, felt it in the quads.
9 Likes
Wednesday
Push
Seated OHP
2 x 8 x 75
8 x 80
Incline DB Bench
3 x 8 x 45
Dips
6 x BW
2 x 6 x -40 assist
Chest Flyes (machine)
3 x 10 x 60
Single arm Arnold Press
3 x 8 x 25
Bumped weight up on the last set of OHP this week. Feels like itās creeping back up there in weight, happy with that.
Body weight dips went up a ton from last week. Really helps when you donāt do them last!
Havenāt been flying for a few weeks between trips and weather. Have some seat time scheduled for tonight, hoping for a break in the rain we are getting this morning. I have a student scheduled for a first flight Saturday!
10 Likes
Friday
Pull
Machine Lat pull down - 3 x 10 x 105
Chin pull downs -
2 x 10 x 85
8 x 100
Machine row
10 x 85
2 x 10 x 90
EZ bar curls
50lb-20lb AMRAP for each
Lat raises - 3 x 10 x 12
KB Carries - 3 x 100ft x 45s
Yet another great pull day. I moved the pin down on the lat pull-downs and think I can do more next time. This āprogramā (more like a few exercises I threw together in a PPL-like fashion) may not be optimal, but progress is still being made. Iāll take it!
8 Likes
Sunday
Legs
Leg Press
12 x 195
10 x 285
6, 6 x 375
Hip Abductor
2 x 10 x 110
8 x 120
Hamstring curls (single leg)
3 x 8 x 50
GHR
3 x 10 x 12
Backward sled walk
Dropsets, 100ft each
225, 180, 135 + sled
Leg press was awesome, pushed hard on it. Looks nice to have 3 plates on something.
Hip thrust machine was taken, swapped for abductor.
Speaking of plates, I need to start with 4 plates on the sled, 3 is getting too easy. Really like that weights in all categories are trending upward.
Saturday was my first official flight with a student. I make some blunders, but overall, it went well, weather was great, and they said they had fun. It was their first time in a little airplane.
That means I officially got paid to fly. Whoa. Someone is paying me to fly and talk about airplanes. Donāt tell them I have been doing that for free for years!
10 Likes
Wednesday
Push
Seated OHP
10, 8, 8 x 75
Incline DB Bench
2 x 10 x 45
5 x 50
Dips
4 x BW
2 x 10 x -30 assist
Chest Flyes (machine)
3 x 10 x 80
Single arm Arnold Press
3 x 12 x 20
DB bench was moving today. Hit ten reps on the first two sets so I grabbed the 50s, 5 pounds showed very quickly.
Overall, good day. Already sore the next day. I am getting much better at feeling that mind, muscle connection with this setup.
10 Likes
Friday
Pull
Machine Lat pull down - 3 x 10 x 125
Chin pull downs -
3x 8 x 100
Machine row
3 x 8 x 100
EZ bar curls
50lb-20lb AMRAP for each
Lat raises - 3 x 10 x 12
Front Rack KB Carries - 3 x 100ft x 40
Weight went up on both types of pull downs, Iāll have to start throwing in sets of pull ups soon.
Couldnāt find 45s for the carries so I used 40s and did a front rack carry instead. That is another animal. I should vary these more than I do, so that worked out.
7 Likes
Monday
Legs
Leg Press
12 x 190
12 x 370
10 x 420
8 x 460
Hip Thrust
12 x 145
2 x 10 x 185
Hamstring curls (single leg)
10, 8, 8 x 50
GHR - 3 x 10 x 12
-SS-
Backward sled walk
Dropsets, 100ft each
270, 225, 180 + sled
Awesome day. Really pushed it on the leg press, it is absolutely an ego boost to see so many plates on a machine I am moving. I might add widow maker sets to those after the new year, wouldnāt quite be the stimulation that holding a bar on your back is, but I bet it would still be soul crushing.
Need to up the weight on hip thrusts. The machine I used has you load plates, but uses a belt and built in back rest. I feel like itās a good compromise between set up and barbell feel.
Hamstrings remain my weak point on legs. Iāll get the little guys to respond eventually.
Added weight to the top end of sled. Now we go from 6 plates down to 4. I almost stalled out halfway through plate 6.
Do GHRs make anyone else super dizzy? Every time I stand up after those the room just spins. Yesterday it was bad enough my head started throbbing and my hearing was muffled on top of my ears ringing. It went away about halfway through the next sled pull. I was low on water and hungry going into this, could be a factor.
9 Likes
Wednesday
Push
Seated, DB OHP
10 x 30
10, 9 x 35
Incline DB Bench
10, 8, 8 x 47.5
Dips
6, 4 x BW
10 x -30 assist
Chest Flyes (machine)
3 x 10 x 80
Opped for DB OHP instead of barbell today, the seated barbell press was occupied. Different with the stabilization, shoulders were feeling it after that.
Weights continue to move up in almost every category, probably because I am eating like itās the holidays!
Snapped a quick couple of pictures from a night flight with my student. We have some nasty inversions, hence the haze.
12 Likes
Unicorn > Amelia Earhart
1 Like
I appreciate that statement, but she was amazing, Iāve got nothing on her!
2 Likes
You can more than likely out lift her so thatās got to count for something!
1 Like
Ha Iāll take that since we will never know!
3 Likes
12/22
Pull
Lat pull down - 3 x 10 x 115
Chin pull downs -
10,8, 8 x 100
Machine row
3 x 8 x 100
EZ bar curls
50lb-20lb AMRAP for each
Lat raises - 3 x 10 x 12
KB Carries - 3 x 100ft x 45
12/31
Push
Dips - 3, 3 x BW 10 x -30
Seated OHP
10, 8, 8 x 75
Incline DB Press
8, 7, 6 x 50
Chest Fly
3 x 10 x 80
DB Chest Complex
Close grip chest press, chest fly, tricep ext
2 x 10ea, x 15
1/1
Pull
T Bar Row
10 x 45
8, 8 x 70
Cable Pullover
10 x 30
8, 7 x 40
Close grip chin pull
10, 8, 8 x 100
DB Amrap curls
30 - 10, at least 6reps
Lat raises
3 x 12 x 10
Trap Bar Carries
3 x 100ft x 135
I had a bit of catching up to do! Swapped out a few things, but kept the format.
I went on a 2200 mile road/dirt road trip over the holidays. Saw the Mojave Desert, Johnson Valley, Joshua Tree, and Anza Borego. Then meandered through Arizona and stopped in Moab on the way home. Fun trip, no lifting was done. Weight was put on. Sleep was missed. And I realized I am very over camping. Ended up in a few hotels by the end of the trip. a few of the highlights:
9 Likes
Time to get back to working hard.
I have been eating like a child/arsehole for a few months now and itās really starting to show.
I struggle with consistency. Last year, I was down to the leanest/lightest I have been in a long time, at ~145. I am now back to just under 160. These fluctuations are due to me snapping back to comfort food, large portions and baking. I know why I creep back up, but I am getting tired of it. I need a serious attitude and thought adjustment when it comes to food. I want to keep it off.
This is a weird thing that came up that bugs me. I flew with two men around my age last month, and both weighed less than me. I canāt take full fuel in a couple of the little airplanes because I am about four gallons over weight. My current jiggly wigglies also suggest losing 25lbs would be good. That puts me hoving between 135-140. I know itās not all about what the scale says, but I am in an industry where flight weight matters.
Iām also at a great point where I feel like I have enough muscle to focus on fat loss. I know, strange thing for this forum. I feel like I partially look big because of the added fat, but Iāll take it.
Enough ranting. I know what needs to be done. Eat like an adult. Always. Right now, eat less than I burn and keep the protein up. Add more walking back into my routine. Iām preaching to the choir here.
Photos for the T-ransformation to follow in the next couple of days. Not looking forward to posting this mess.
12 Likes
you and pretty much the rest of the world. /the fact you recognize it and want to do something about it, is a big positive. Give yourself some small wins, something you can do consistently and achieve it and then grow from there.
2 Likes
Always a nice reminder. I do forget to set smaller goals along the way. Itās the little things that matter.
1 Like
Thursday, 1/4
200 KBS
Went: 50-25-15-10, 4x25
I had a flight planned, but I cancelled for weather. Ended up with some spare time, so I swung my bell around. Itās been a minute!
Saturday, 1/6
Legs
Squat Press (the one with weird leverages, also, no idea on the empty machine weight, this is plate weight only)
12 x 180, 10 x 270, 10 x 360, 8 x 450, 6 x 540, 12 x 360
BB Hip Thrust
10 x 135, 2 x 8 x 225
SL Hamstring Curl
2 x 10 x 50, 8 x 55
3 rounds:
5 Nordics, 10 GHR, 15 reverse hypers
SS
Backward Sled Walk
2 x 100ft x 270+sled, 100ft x 225+sled
I was super shaky about half way through this. Felt so much in the glutes, perfect.
Added the reverse hypers to hopefully help strengthen my back. I havenāt mentioned it for a bit, but my sciatic issue hasnāt gone away. It isnāt achy anymore, but my feet still go numb/tingly if I sit too long. DLs and Squats still feel awful on the back and cause pain to shoot down my legs.
I do have an appointment with a doctorās office next week. They have a PA with a background in sports medicine I am going to see. Weāll see if they have any ideas.
9 Likes