Thanks! It’s been a thing for a while now, injured it over a year ago deadlifting. Just trying to do damage control and not have an 80 year old’s back in a couple of years. Nice idea on the exercises in the bathroom. I have a cubicle, being seen and self conscious are factors!
Oh, I know! I have an office, but when I try to do anything active - like while I’m in a six hour online training, say - I have to be careful not to make any noise, because my eagle-eared next door neighbor can hear any “rhythmic movement,” as he calls it, that I do. So I’ll put a blanket down on the floor and try to do a few minutes of kickbacks or heismans, or whatever.
Life is hard, yo.
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For some reason this reminded me of Wendler’s recommendation of doing the agile 8 3-5 times a day. I imagine any movement/physical activity in the office space gets weird looks!
In my moms office, the bathroom stall doors have notes that say “Bust out 10 squats, no one is looking”. That’s at least in the men’s restroom, idk about the women’s
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This made me chuckle. Particularly given the location.
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Monday 2/5
Push, day 1
Machine Press
9 x 125, 5 x 145, 6 x 125
Machine Incline Press
8, 6, 6 x 115
Dips
5, 3, 4 x BW
Machine Pec Flye
10, 10, 7 x 60
Seated DB OHP
10 x 25, 10, 10 x 30
Single Arm Cable Tri Pushdown
3 x 8 x 15
Single Arm Cable Tri Ext
3 x 12 x 15
Cable Lat Raise
12 x 10, 18, 17 x 7.5
Switched up the PPL routine knowing what I have to work with at the new gym. The other program was slightly stale and a couple months old at this point. So this is PPL, 2.0.
Very nice chest and tri pump all around. My triceps turned into a solid bump after the single arm cable SS. That’s a bugger.
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Tuesday weigh-in
155.2, down 0.8lbs
Not bad, but I want to keep the momentum going. Cutting 150 calories and upping steps to 8500.
Last week:
P: 165
C: 140
F: 60
55000 total steps
Did better on protein last week. Really getting things figured out in the kitchen.
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I think that machine above is called a leverage squat. There’s some variety in the machines using that moniker, so I’m not 100% certain, but it looks like one to me!
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Sounds like a reasonable name to me! It certainly has an interesting leverage to it.
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Friday 2/9
Pull, day 2
Pull-Ups
4, 3, 3
Cable Row
10 x 105, 8, 8 x 120
Single Arm DB Row
2 x 12 x 45
Neutral grip, single Arm Lat Pulldown
2 x 12 x 55
Chest supported Tbar Row
3 x 50 x 8
Seated Machine Reverse Fly
3 x 12 x empty machine
Cable elbow punch (kind of like face pulls? Cross arm reverse fly? I don’t know, the biggest guy in the gym with a huge back was doing them so we added it)
2 x 12 x 10
Alternating DB Curls
30lb-10lb amrap drop sets
Shrugs
3 x 8 x 185
10 minute treadmill walk, Hill program
This keeps evolving as we find new machines or watch the big guys do things we haven’t seen. It’s fantastic
My hubby and I ended up being at the gym for about an hour and a half because we kept adding stuff.
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love this comment, This is literally how we made a program back i=n the 90’s, just do what the biggest geezer in the gym was doing.
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Can you ask for a sit/stand desk so you can work standing some of the time. I have one and I love it. I think we have the exact same lower back issue and this has definitely helped me!
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It felt right, just goes with that gym. You weren’t kidding when you said free ideas and motivation. It’s already been more of each than I thought it would be.
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I have one of these things:
At my main office. It’s been a back saver for sure! On the job sites there isn’t space for one, but I can also go walk around site more.
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Sunday 2/12
Legs
Hip Press (similar to leg press machine, but sitting upright)
12 x 270, 10 x 295, 8 x 315
Leverage Squat
10 x 90, 12, 20 x 100
Slide Lunge (Machine)
2 x 12 x 45
Leg Extension
2 x 12 x 60
Standing SL Hamstring Curl
3 x 10 x 35
SS
Abductors
3 x 12 x 25/side
GHR, Back Leg Lifts
2 x 12 x BW
10 minute treadmill walk.
Oh man. I hurt so bad today. Soreness throughout my back, lats, traps. My butt and legs are already starting to join the party too. Actually, it’s probably faster for me to say what isn’t sore. My feet. Feet are fine.
Non-lifting:
Feeling a bit run down yesterday and today. It was cold all weekend, 3 out of 4 of my flights were cancelled, two because the little planes aren’t preheated and are really hard to start below freezing. Took 11 tries for the flight I did do.
I had a new student that was all signed up and scheduled to start flying Saturday. He decided to “explore other options” about 12 hours before our flight. You should check out many flight schools, I get that, but don’t do it after getting scheduled with one. Or am I being too harsh?
Anyway, rant over. I am grateful for the flight time I did get.
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If he still paid for the lesson: yeah. If not: no. You’re a professional, your time is valuable (literally: you get paid for it), and this person occupied a portion of that time and did not compensate you for it. Absolutely worth getting frustrated.
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He did not pay for the lesson. One of the crappy parts about flight instruction, if you aren’t in the air or teaching ground with a student, you aren’t getting paid.
All the time coordinating schedules, planning lessons, research and studying, getting planes ready, de-icing, etc., is unpaid.
That has motivated me to get another instructor add-on certification (well, two actually). I will be more employable with them.
If I remember a few of your of your posts correctly, you went through a period of your life, doing more school to further your career? It seems like that has paid off for you.
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Definitely worth getting upset in this situation, haha. That shows someone that is being selfish right there.
My job actually tends to mandate the schooling I get, but in doing so it opened up more opportunities. Education is always an investment in yourself: well worth it.
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Ha, I feel extra justified now, thank you for being a sounding board!
Perfectly said. Let the studying commence.
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Tuesday weigh in
152.6, down 2.6lbs from last week
Macro averages:
C: 114
F: 60
P: 168
Total steps: 62k
Well, I no adjustments need to be made! That was a surprising drop, especially six weeks into cutting. I thought my stomach was feeling really sucked in first thing in the morning.
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Hell yea! Nice work
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