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06-28-2019, 08:32 AM
#1151
Thurs., 6/27. 223#. Big storm just blew in, so it's not as hot right now. The construction zone around the gym is a mud pit, though. Saw one guy bottom out his BMW hard. Good laugh.
GHR: 3x10
AbWheel: 3x10
SQ: 45x..., 135x5. okay, those feel better, but I don't wanna do em.
GM: 95x8,8, 115x10.
OHP: 45x..., 95x8, 115x8, 135x8,8,8, 115x8,12.
-supersetted-
Seated Cable Rows: 150x8, 165x8,8,10,10,15. rest time no more than 5 minutes.
Facepulls: 50x30.
pulled bbq chicken, mixed veggies.
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07-01-2019, 10:32 AM
#1152
Sun., 6/30. 226#. My body has become a vessel for the storage and processing of pasta. Rigatoni, specifically.
F SQ: 45x..., 135x5, 225x5,5,8. these feel really good.
Rack Pull, from above the knee, with straps: 405x3,3,3.
Dips: 5,5,5. I remember when unweighted dips felt like absolute torture. Now, they just feel... dippy.
Lat Pulldown: 100x12,12,12 - on the white machine (heavier)
Reverse Hyper: 45x15,15,15.
More pasta: gnocchi with ham & peas in egg yolk sauce.
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07-03-2019, 08:21 AM
#1153
Tues., 7/02. 224.8#.
SQ: 45x..., 135x5, 225x5, 315x5, 335x3, 365x1,1,3. 4 minute rests.
The main place I'm losing energy is in the upper back. I've got into the habit of a false grip, with the heels of the palm on the bar (developed way back when I was having elbow issues), and that causes my upper back to mush. I need to be conscious of getting my fingers around the bar and actually gripping it.
steak & mushrooms.
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07-05-2019, 10:06 AM
#1154
Thurs., 7/04. HOly shit, it's a madhouse in here. Gym's only open till 12 (Freedom Hours!), so all the evening lifting classes, plus all the morning & afternoon classes, are here at once. Wife elbows her way into a rack, I drop in on whatever's open.
Dips: 5, +10x3, +25x3, +40x5,5,5. nice. PR for Freedom!
Seated Cable Rows: 150x5, 165x5, 180x15. Reps for Freedom!
OHP: 135x5,5,10. Freedom reeeps!
DB Incline Press: 35x5, 45x8,8,11. Freedom!
Face Pulls: 40 x 50, 30. Biceps felt these. Free bicep pump for Freedom!
Quick snack of bacon and eggs. Later: Steak, mushrooms, and doritos - I mean Freedom Chips.
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07-08-2019, 08:32 AM
#1155
Sat., 7/06.
Deficit DL, 2.5": 135x10, 5, 225x5, 315x1-doh,1-hook,1-straps,1,1,1,1,1,1,1. approx. 3 minute rest times.
Lat pulldowns: 100x12,12,12.
Rev. Hyper: 45x15,15,15.
Go get the windshield replaced, try the Mongolian grill next door. No regrets. Later: pasta in meat sauce. Literally bloated with regrets.
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07-11-2019, 08:58 AM
#1156
Tues., 7/09.
OHP: 45x..., 95x8, 135x5, 160x5,5,5,5,5.
-superset-
Cable Rows: 180x5,5,5,5,5,5,15.
Chicken curry with rice. Started the new season of Jessica Jones.
Wed., 7/10. 226.8#. Not feeling it. I chugged some water cuz I was hot & thirsty and now I feel all woogety.
SQ: 45x..., 135x5, 225x5, 315x5, 345x3, 375x2. Held it together.
Dips: 3, 5, +25x3,3,5. wrong day for these. Should've done them yesterday.
Surprise, I feel better! Beef stir-fry with mushrooms & greens.
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07-12-2019, 08:00 AM
#1157
Thurs., 7/12. Went to the lake, rented a paddleboat. Cycled liesurely out into the wind, then laid on the deck and let it drift to the other side. When our hour was up, we pedaled furiously back. Basically, a massive pump in the Vastus Medialis, and nothing else.
Smoked chicken, brisket, slaw.
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07-17-2019, 08:21 AM
#1158
Sun., 7/14. Exhausted from the weekend already, but here we are. Bacon, eggs, bacon, ham&cheese croissant, bacon.
SQ: 45x..., 135x5, 225x5, 275x5.
Front SQ: 175x5,5,5.
no knee sleeves or squat shoes, so of course, there's some inflammation in my L knee from my picnic hams smooshing against my cantalope calves.
Dips: 5,5,5,5,5.
protein shake.
Tues., 7/16. 225#. Gotta figure out some way to avoid snacking in the afternoon. Maybe I could, just, you know, not do that. Nahhh, too simple.
Rotator Cuffs: 5#, three sets of whatever. MARTIIIIINS!
Lat Pulldowns: 80# for reverse shrugs, chin grip & wide grip pulldowns.
OHP: 45x..., 135x5, 160x3, 180x1,1,1,1,1,1, 155x5, 135x11.
Cable Row: 180x5, 195x5,5,5,5,5,13.
Low Row, because some kid's checking his phone on the cable row: 150x5, 170x8.
Here's an idea: pick a row machine, do a linear progression on it till it's maxxed out, then move on to the next one. There are no fewer than 5 row options here other than barbells. Or, I could just go back to barbell rows. Nahh, too simple.
Baked (yes, baked. we have air conditioning.) chicken, eggs, beet salad, tater tots.
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07-18-2019, 09:01 AM
#1159
Wed., 7/17.
SQ: 45x..., 135x5, 225x5, 315x5, 345x3, 385x2. Sweet. I'm trying to hit top sets where the first rep feels good, and the second rep feels bad. So far, That's been the case.
Dips: x5, +20 x 5, +30 x 3, +45 x 5,5,5. About damn time.
GHR: 10, 10.
AbWheel: 10, 10. I keep writing these down on my to do list, but always skip them. I had a little energy at the end of the session, so I learned for myself why they should be done at the beginning of the session.
Chicken, ravioli in basil butter, tater tots, watermelon.
Last edited by Erok; 07-18-2019 at 09:08 AM.
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07-25-2019, 08:48 AM
#1160
Fri., 7/19. Gym is without power. That's okay - plenty of natural light. It's just me and four of the Actual Strongman dudes.
1 mile walk.
GHR: 10, 10.
Ab Wheel: 5,5. Yeah, still way too sore from Wed.
DL: 135x5, 225x5, 315x3, 365x1, 385x1. no belt.
Rows: 185x5,5,5,5,5,13. four out the five sets of 5 were done in one breath. I think I'm getting better at rows.
Face Pulls: 50x25, 25, 33.
Rev. Hypers: 45x12, 12, 18. It's really warm in here. Good thing I put ice in my shake.
1 mi walk home where the AC is working. I soak in a cool bath for a half hour. Later: lamb chops, watermelon.
Sat., 7/20.
GHR: 12, 12.
Ab Wheel: 10, 10.
Axle Incline Bench: 60x12, 80x12, 100x12, 120x8, 140x8, 160x6, 110x10,10,10,10. It was there.
Plate Halos: 35x5,5,5,5.
BB Curlz: 45x12 slow, 12 fast.
Pork chops and polenta, watermelon.
Tues., 7/23. 223.6#.
GHR: 12, 12.
Ab Wheel: 10,10.
F Sqt: 45x..., 135x5, 150x3.
OHP: 45x..., 95x8, 135x5, 150x3, 165x5,5,5,5,5. nice. Some appreciable layback on the fourth set, so I extended the rest period.
Cable Row: 195x5,5,5,5,5,5,16.
scrambled eggs, sausage, polenta, watermelon.
Wed., 7/24. 223.8#.
SQ: 45x..., 135x8, 225x5, 275x5,5,5,5,5.
Dips: 5,8,10,10,10.
SLDL: 135x8.
chicken, purple cauliflower, watermelon.
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