Yeah, I’ve been noticing a distinct lack of flippant commentary
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Apologies gents, I’m on leave 
.
Actually trained this morning in the hotel gym… First time I’ve seen dumbbells go to 30kg in a gym like that.
Still only training for maintenance to be honest.
One good set of DB incline after warming up, 28kg x 15. Then hit a set of chest supported rows with the same weight for 16 reps. Then did a couple of sets of dB alternating curls to fail.
Quick sets of DB RDL to finish with the 30’s. 20 reps there…good pump.
We don’t get home until Monday next week. A well earned proper relaxing getaway.
Hope you’re enjoying work
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It’s nice that you’re impressed by 30kg dumbbells, good for you.
Well, impressed is probably too strong a word. Less disappointed than I otherwise might be.
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I know what you mean, though, sometimes I get excited just seeing 25kg DBs at a hotel gym. They almost always suck.
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They “gym” in the hotel we will be staying in over Thanksgiving has an elliptical and a treadmill. I would be thrilled with any DB. 
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Has nothing else either.
Elliptical.
Treadmill.
Bike.
C2 Rower.
Some pilates fucken thing.
DB’s
Two giant balls, not of my own.
Called my sister about the pilates thing, and she says "oh they are great, can do a Squat thing on it, should be heavy enough at the highest setting.
I set it to the highest setting, and even using one leg, it felt like less than an empty barbell .
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The holiday continues, along with the debauchery . Put away a meat lovers pizza yesterday from a very nice Italian restaurant at lunch. Easily the best iteration of said pizza style I’ve ever eaten…so naturally the whole thing disappeared rather quickly…being a meal, a good walk was required afterwards. The inlaws weren’t interested in that lol, being 80 now, so myself and the girls took off to the beach.
Also went fishing after breakfast yesterday…zero action, but Maan are the canals here just teaming with life. Will try again tomorrow.
Yesterday afternoon saw a trip to the Aqua park just north of here…50 minute workout basically .
You can work out what went on. Pushed pretty hard, was making a habit of climbing the slides, getting down straight away and transitioning into a swim the long way around each time, climbing out asap and back up the slides. Was trying to push the HR as high possible…but it never got higher than a small peak at 150bpm, and that was PUSHING. It really handles this stuff Quite well. Even at the peak, just stopping at the top of the slide after I dunno how many rounds to finally catch a breath, it calmed down into the 80’s While standing. Maybe 30 seconds. 10 minutes in the car on the way back saw it settle into the 58-60 range, and felt like I hadn’t done anything…Been waking up every morning with it at 44, consistent every day. I guess my GP is right, it’s pretty good for a corpulent 42 year old white male.
Been tracking it all for about a month for the doc. Its Interesting. Little blips in HRB the morning after big workouts, though it wasn’t there this morning, so the Aquapark wasn’t that hard then I guess. Should have went harder .
fin.
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Home yesty.
Woke up this morning with a headcold? Why? Honestly. Voice is destroyed as usualy, which doesnt bother me, means no talking to idiots on the phone…Makes them email me…
Feeling Quite fresh otherwise which is a little frustrating, but it is what it is I guess.
I would like to train today…I’ll give it a few more hours, if it doesnt worsen, i’m back into it. I’ll double down on veges and sleep, and eat at maintence for a couple of days. Should see it off.
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Back into it. Feel fine. Wife is enjoying the silence I am sure.
Bench:
20x20
70x5
90x3
100x6
90x8
81x10
DB Seated Press:
16x10
16x10
16x10
Incline DB Fly:
5x15
6x15
6x15
Lateral DB Raise:
6x20
6x17
6x16
6x15
Chest Supported Rear Delt Fly:
6x15
6x15
6x15
Close Grip Bench:
70x10
70x10
70x8
EZY Curls:
30x12
30x10
30x8
Notes:
- First Real session back after quite a long deload…the body is feeling good, and really quite fresh. Probably the opposite of how @simo74 feels.
- Bench felt ok, I didn’t push it. I didn’t push anything…more a get the blood flowing and feels things out kind of session. Though this is what day 1 of the 4 day cycle looks like.
- 4 days Upper/Lower split, training every second day. Basically resetting at the bottom of the pyramid. I’ve got probably 8-10 weeks of cutting left to get that where I want/need it, should be able to progress for Most of that period, lots of new exercises, and some regain on a few others. Though I don’t think I’ve lost any lean mass in the last 5-6 weeks at all. If 8-10 weeks doesn’t get me lean enough, I’ll take 7-8 weeks at maintenance or very slight surplus…then cut for another 4-6. But it’s looking good if I’m to be honest…
- Lots of shoulder work, particularly rear delts. Looking to focus on those, plus some chest and quad development for this period.
- Basically a bodybuilder now.
Fin.
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I’m excited for this! Looking forward to the follow.
I hope this doesn’t mean we have to see pics of you oiled up and shirtless
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I disagree.
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Everyone calm down.
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Still not convinced this is how I want to train long term. It’s kinda lame. Big compounds are just where it’s at for me, I typically do not enjoy anything else for very long…
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I am the same, I feel anything else is a waste of time. Not that it IS as waste of time, that’s just how it makes me feel.
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This setup needs a name. I’m open to ideas.
SSB Squat:
22.5x5
72.5x3
92.5x3
102.5x6
92.5x7
92.5x6
Leg Extensions:
50x12
50x12
50x12
Leg Curl:
20x15
20x15
20x15
Calf Raises: using the SSB for load adding. 1-1-1 tempo. Stretch at the bottom, pause at the top, full control of the eccentric also, no bouncing.
22.5x10
22.5x10
22.5x10
Notes:
- Squats felt really good…Went through a seven step warmup today, to ensure shit was working. Worked better than any other warmup I’ve used lately. I’ll keep it. Right leg was ON FIRE after third set. I’ve never felt that, Atleast not in the last 7 or so years for sure. That lazy right glute and hip flexor always acting up and making left side do the work. Today the right side was clearly working equally, it felt equal too…until it felt Dead halfway through set three from doing more than it’s done in Years.
- My Quads ACTUALLY had a pump from these. Don’t ever feel that with Dan John’s EES. But the systems are for a different thing.
- HR can expect a decent complaint in the morning.
- Leg Accessories all completed with controlled eccentrics, and pauses/squeezes at the top. Nice and spicy.
- Warmup consisted of Hip flexor stretching, Hip Marches, Bird dogs without the arms with an extra focus on the glute extension - paused and squeezed, cat cows, hip circles, single leg leg extensions. Then a 30+ second sit in the bottom of the squat with the SSB bar. Quick final set of hip marches, and everything felt ready to roll. About 8 minutes to go through it. Worth the time IMO to help ensure somewhat symmetrical squatting, otherwise affected by the hip shifting.
- still weaker than I want to be. But I feel stronger than pre all my holidays to be honest…except bench, that feels so weak.
Pretty Good.
Fin.
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You really shouldn’t just invite me in like that.
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Oh pleeeeease make this good. 
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I don’t know, he gets cranky.
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