Thurs 14 Sept 2017 - deadmill 60 sec on 60 sec off x 8
I lurk; have had notifications on for your log for ages because it's usually good for a laugh!
Thanks for the meme - having done that workout this morning myself, I can relate. Andy does love a good tricep session, that one was easy compared to some others I've done....
Keep fighting the good fight!
Thurs 14 Sept 2017 - deadmill 60 sec on 60 sec off x 8
Friday 15 Sept 2017
Still on the Andy Baker program. My delts & triceps are still pumped and engorged from Wednesday. Today I went to get the mandatory flu shot. I think the nurse had trouble squeezing my deltoid.
Apparently it's leg day:
Squat doubles:
335 x 2 - felt a smidge too easy (RPE 8 I guess? lol RPE)
340 x 2
340 x 2
Deficit deadlifts:
295 x 8 x 2 - this is the worst thing anyone has ever made me do
Forward lunges:
100 for time / 50 each leg in at least ten minutes. Done in 4 min 30 sec, took a break after 50 and 70. I was wrong about the deficit deads: this is the worst thing anyone has ever made me do.
Sat 16 Sept 2017
Andy programs pulldowns. Guess I'll have to do chins and pullups. I kinda hate these just for lack of progress.
Strict chins: x6, x4, x6, x3, x4, x5.... Well, that's better than normal
Banded pullups x a lot: yeah, these do literally nothing
Rows, 8 x 8-10 with 1 min rests, without putting the bar down, adjusting weight to keep strict form:
185 x 10
185 x 10
185 x 10
185 x 8
175 x 8
155 x 10
155 x 10
155 x 10
Well that was some GPP at least
Dumbbell curls 35 x a bunch
Sat 16 Sept 2017
Andy programs pulldowns. Guess I'll have to do chins and pullups. I kinda hate these just for lack of progress.
Strict chins: x6, x4, x6, x3, x4, x5.... Well, that's better than normal
Banded pullups x a lot: yeah, these do literally nothing
Rows, 8 x 8-10 with 1 min rests, without putting the bar down, adjusting weight to keep strict form:
185 x 10
185 x 10
185 x 10
185 x 8
175 x 8
155 x 10
155 x 10
155 x 10
Well that was some GPP at least
Dumbbell curls 35 x a bunch
My youngest son saw me doing the rows and was unimpressed. Maybe because there's not a lot of movement and they're outside the rack? "Is that REALLY liftweighting?"
Monday 18 Sept 2017
Bench, three sets of doubles: 235 x 2 x 3 PR!
My bench PR before this was 225 I guess. That's what I have written down. I'm searching my log. Did I really never throw 2.5's on just for a whirl?
These were all slow grinders.
For one, I have a bad habit of lowering the bar veeerrry slooowly if the weight is heavy. I'm sure having a good second or two of eccentric time under load is not helping.
And then the bar would stop about one inch off my chest (or so it seemed) and I'd keep pushing and eventually it would start slowly moving again. Then the last six inches to lockout were easy.
More to follow after work today.
Continued:
Weighted dips, 4 sets of 4-6 reps:
25 x 4 - easy
45 x 4 oof
35 x 4
27.5 x 6
27.5 x 6
Bodyweight dips x 20 x 2 (!)
Barbell curls, four heavy low rep sets then two lighter sets:
95 x 4 (curl rep PR)
95 x 6
95 x 6
95 x 4
65 x 15 x 2
Biceps were 16" after this. That's up from 14" whenever I measured a long time ago.
Thighs only 22", they've been 24" but I was also fatter then.
Bi:thi ratio 0.72