Glad things are headed the right direction!
Her working my actually help y’all! Gets her out of the house and interacting with others and will probably boost her self worth just by working and having a purpose outside of home life duties.
Lots of assumptions obviously but hoping for the best man!
Yeah to be honest I thought the same thing. Thanks
Kb circuit to start
Rdl x 20
Swings x 20
Kb row x 10/side
Then
Single arm floor press 4x10-12
Dips x 5 sets 10/10/15/12/11
Slingshot Push-ups x 50 reps (1st set 42 reps, 2nd x 8)
Rb flys x 4 sets (stretch the shit out of chest at end of each set)
Dumbbell curls “30’s” x 2 rounds
Ab wheel x 3 sets
In case anyone is wondering…30’s are a drop set…10 reps drop 10 reps drop 10 reps.
Threw in a shoulder piece
Elliptical warm up 10 min
Single arm ohp superset with chins x 4 sets
Upright row superset with face pull x 4 sets
Cross body rear delt thing x 4 sets
Side raise x 50 reps
Arnold press x 3 sets
Things are getting less tense at home by the day. Our weekend was great, wife got the job, and we had hair cut day….and my wife snagged the following picture of me…
10 sets of 10 on dips and curls
Hey man, long time no see! Hope y’all are doing good!!
Yeah things are getting better and better as far as the wife and I go. Very quickly settling into the new routine with her working. Thanks for checking in!
Breakfast this morning…sometimes I really struggle mentally with the whole eating thing. I can eat plenty, I can deal with hunger, I have done many diet strategies over the years…but sometimes I really struggle with wanting to eat. Almost always that happens at breakfast. So…when it happens I started making something more “fun” to trick myself into eating. If I were to have oatmeal and eggs again this morning…I would have probably not finished and I would have really struggled with it…so burger for breakfast. Protein shake coming up before I go to work.
Shoulders
10x10 overhead press
25x lateral raises
Back
10x10 db row
50x band pull apart
So this is part of my rebuilding…stripped down gvt of sorts. What I’m doing right now is a low barrier of entry to start, and to help me get back in the groove so I can head towards my goals. The entry is starting with just 2 exercises per session, the main movements are 10x10 and the accessories are a bit less but still half decent volume. Because I have dips and shoulder press as main movements in the week, I’m not super concerned about getting extra tricep work in right now. The idea is to stick with this set up for a couple or three weeks, start rebuilding habits and such, then add a third movement to each session. I would like to get to around 4-5 movements depending on the body part at least that we are talking about. I want to stick to a gvt type of a thing for a while because it is very doable with the set up I have right now. Once the weather is a little warmer, I’m gonna start making my own weight plates using concrete/molds/and possibly cheap bed liner to coat them and continue from there when it comes to putting my gym back together. The general goals are still to be burly strong and capable, but I do have some other very specific goals that I’m gonna keep to myself for the time being. Legs are gonna be coming tomorrow, and if I can get a little conditioning in today I will…even if it’s just elliptical. And yes…I had to double up on shoulders and back today because last night was just kinda funky…but anywho…
Dude, a fried egg is a perfect burger topper, and a burger, in turn, is a chopsteak, so its steak and eggs, which is breakfast.
Norms are silly. Good on you getting after it.
Haha good point man! Thanks
Update time
So on the weekend there we got two big dumps of snow…so there was my conditioning. I dug out my elderly neighbours car and driveway too which took a while. We had a good ole nerd weekend too…watched the hobbit series and most of the lords of the rings. My wife and I are really connected again, which is a huge relief to me. Last night she had a shift so me and my son had a pizza party…which he really loved. I’m gonna be trying to get legs in tonight…10x10 bss is not fun guys…and then throw in whatever I can over the weekend.
Heck yea man!! Super glad to hear you and the Mrs. Are doing better!!!
Thanks man!!
Barbell complex x 3 rounds
Rdl x 5
Row x 5
Clean x 5
Press x 5
So with this rebuilding thing, I decided to add a simple complex into the mix. I can do it pretty quick, and the idea is to do it in the morning 2-3 times a week. Over time I will add reps, and maybe rounds but I do have to watch my time, at least Monday to Friday. And of course I can add weight too. This was my first this week, so I will do another one on the weekend. This rep and set shakes out to 60 reps in total mostly on the backside of the body, and can be done in short order.
Also…beef is getting really expensive around here, so I started eating more pork. I can still get great deals on lean ground pork at Costco, and I’m using more tuna again too.
I need to get better at drinking more water.
Loving the morning complex. Great way to get the day started.
Getting creative with protein sources can be fun. You could always use ground pork to “stretch” ground beef: mixing the two together into a batch. I’ve done a similar approach with ground turkey and beef, and ground beef/bison with liver.
And in that regard: LIVER. Organ meats can be on the cheap side as well. If you have a meat grinder, they can blend well into stuff.
Love seeing you get after it dude!
Thanks for the ideas man. Much appreciated. I like liver, but I always forget about it when I’m getting groceries. Also…your article about eating like a hobbit and what not was great! Perfect timing cause the last couple weekends we have watched all of the hobbit series and all but one of LOTR haha
Here’s a meal from today. Couple breakfast sausages, couple eggs, a bagel and some bbq sauce cause I like it and Ronnie Coleman used it lol. One thing I will say…those dudes who have really big mustaches with their beards…how do they even eat around those things? The moustache part of my beard is fairly full…but it’s not crazy. Not far from a Ron Swanson but not quite there yet either…and I definitely want to trim it a bit. Regular foods ok but sauce in the stache is annoying if you want to put it that way. Lol…I ain’t shaving though that’s for sure.
So…
10x10 db bss squat
First 5 sets I did 45s-1m of kb swings (kinda thinking about litinovs but not full on) and sets 6-10 I was doing hamstring curls for sets of 8-10 right after the squats.
Finished with 3x8 reverse nordics to stretch out them quads.
Did this while hanging with my son…he wanted to watch frozen while I was working out…so that was interesting. Plus he was giving me apple slices while I was training…so that was peri-workout nutrition lol.
That was a good session.
