For Your Health (a hunk's log)
Moderator: Chebass88
- broseph
- High Fiber
- Posts: 4943
- Joined: Sun Sep 17, 2017 6:11 am
- Location: West Michigan
- Age: 41
Re: For Your Health (a hunk's log)
9/15/22
LEGS
2:00 rests, 3:00 transitions
SSB Squat 195x4x12
RDL 195x4x10
Seated Calf Raise 135x4x20
These were suddenly very difficult compared to last time?
Hanging Knee Raise 4x8
Armblaster Curl (30" rests) 98x 16, 7, 7, 5
LEGS
2:00 rests, 3:00 transitions
SSB Squat 195x4x12
RDL 195x4x10
Seated Calf Raise 135x4x20
These were suddenly very difficult compared to last time?
Hanging Knee Raise 4x8
Armblaster Curl (30" rests) 98x 16, 7, 7, 5
- broseph
- High Fiber
- Posts: 4943
- Joined: Sun Sep 17, 2017 6:11 am
- Location: West Michigan
- Age: 41
Re: For Your Health (a hunk's log)
9/15/22
Titan Bike
22:00 steady state
avg speed: 19.9
Measuring speed on a fan bike is obviously silly, but it seems like the goldilocks real time metric on this particular machine. RPM varies wildly, and watts is too stable, but speed is juuuuuust right.
Titan Bike
22:00 steady state
avg speed: 19.9
Measuring speed on a fan bike is obviously silly, but it seems like the goldilocks real time metric on this particular machine. RPM varies wildly, and watts is too stable, but speed is juuuuuust right.
- broseph
- High Fiber
- Posts: 4943
- Joined: Sun Sep 17, 2017 6:11 am
- Location: West Michigan
- Age: 41
Re: For Your Health (a hunk's log)
9/16/22
Titan Bike warmup
5:00
avg speed: 22.5
PUSH
2:00-3:00 rests, 3:00 transitions. Things are finally starting to get heavy, and the high rep work is creating some sick pumps, so I'm taking extra time between some sets. This block is about having fun, getting swole, and improving work capacity, so I don't think I want to push rest periods beyond 3:00 minutes.
Bench 200x4x12
There's that pump I was talking about.
Press 115x4x8
Bench pump was almost too sick and it destroyed my ability to press. Who cares press is dumb anyway.
Upright Row 85x3x18
Shoulders ready to explooge.
LTE 73x4x20
Triceps be like "what biceps?"
Single Leg Calf Raises (alternating sides without rest)
14, 10, 9, 9
Even with a pump my lower legs look syndromic.
The greatest feeling you can get in a gym or the most satisfying feeling you can get in the gym is the pump. It feels fantastic. It's as satisfying to me as cumming is, you know, as in having sex with a woman and cumming. So can you believe how much I am in heaven? I am like getting the feeling of cumming in the gym; I'm getting the feeling of cumming at home; I'm getting the feeling of cumming backstage; when I pump up, when I pose out in front of 5000 people I get the same feeling, so I am cumming day and night. It's terrific, right? So you know, I am in heaven.
Titan Bike warmup
5:00
avg speed: 22.5
PUSH
2:00-3:00 rests, 3:00 transitions. Things are finally starting to get heavy, and the high rep work is creating some sick pumps, so I'm taking extra time between some sets. This block is about having fun, getting swole, and improving work capacity, so I don't think I want to push rest periods beyond 3:00 minutes.
Bench 200x4x12
There's that pump I was talking about.
Press 115x4x8
Bench pump was almost too sick and it destroyed my ability to press. Who cares press is dumb anyway.
Upright Row 85x3x18
Shoulders ready to explooge.
LTE 73x4x20
Triceps be like "what biceps?"
Single Leg Calf Raises (alternating sides without rest)
14, 10, 9, 9
Even with a pump my lower legs look syndromic.
The greatest feeling you can get in a gym or the most satisfying feeling you can get in the gym is the pump. It feels fantastic. It's as satisfying to me as cumming is, you know, as in having sex with a woman and cumming. So can you believe how much I am in heaven? I am like getting the feeling of cumming in the gym; I'm getting the feeling of cumming at home; I'm getting the feeling of cumming backstage; when I pump up, when I pose out in front of 5000 people I get the same feeling, so I am cumming day and night. It's terrific, right? So you know, I am in heaven.
- DCR
- Registered User
- Posts: 3591
- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: For Your Health (a hunk's log)
Amen.
And hallelujah.broseph wrote: ↑Fri Sep 16, 2022 3:24 pm The greatest feeling you can get in a gym or the most satisfying feeling you can get in the gym is the pump. It feels fantastic. It's as satisfying to me as cumming is, you know, as in having sex with a woman and cumming. So can you believe how much I am in heaven? I am like getting the feeling of cumming in the gym; I'm getting the feeling of cumming at home; I'm getting the feeling of cumming backstage; when I pump up, when I pose out in front of 5000 people I get the same feeling, so I am cumming day and night. It's terrific, right? So you know, I am in heaven.
- broseph
- High Fiber
- Posts: 4943
- Joined: Sun Sep 17, 2017 6:11 am
- Location: West Michigan
- Age: 41
Re: For Your Health (a hunk's log)
9/17/22
Titan Bike warmup
5:00
avg speed: unknown because I'm still learning how the buttons work and accidentally reset it. But probably really fast.
PULL
2-3:00 rests, 3-4:00 transitions
Chins BW+45 x4x8
Landmine Row 100x3x16
Shrug 195x3x20
EZ Curl 73x4x16
French Press (30" rests)
98x 19, 9, 7, 6
Musings: I don't know if I have freakishly narrow feet or something but I like my shoes laced tight and the leftover laces are always clownishly long. Finally, at nearly age 40, I realized I could just cut them shorter. With age comes wisdom.
Titan Bike warmup
5:00
avg speed: unknown because I'm still learning how the buttons work and accidentally reset it. But probably really fast.
PULL
2-3:00 rests, 3-4:00 transitions
Chins BW+45 x4x8
Landmine Row 100x3x16
Shrug 195x3x20
EZ Curl 73x4x16
French Press (30" rests)
98x 19, 9, 7, 6
Musings: I don't know if I have freakishly narrow feet or something but I like my shoes laced tight and the leftover laces are always clownishly long. Finally, at nearly age 40, I realized I could just cut them shorter. With age comes wisdom.
- broseph
- High Fiber
- Posts: 4943
- Joined: Sun Sep 17, 2017 6:11 am
- Location: West Michigan
- Age: 41
Re: For Your Health (a hunk's log)
9/19/22
193.5#
Gaining bodyweight
Slow and unintentional
I will allow it
Titan Bike warmup
5:00
avg speed: 22.5
LEGS
2-3:00 rests, 3:00 transitions.
SSB Squat 205x4x12
Seated Banded Hamstring Curl 3x10
So hot right now. But also my glutes and low back are fried from heavy yardwork yesterday and I didn't want to do RDL's.
Single Leg Banded Knee Extension (alternating sides without rest) 16, 8, 8
I mean, the band was already out and attached to the rig so...
Seated Calf Raise 145x3x20
Hanging Knee Raise 4x8
193.5#
Gaining bodyweight
Slow and unintentional
I will allow it
Titan Bike warmup
5:00
avg speed: 22.5
LEGS
2-3:00 rests, 3:00 transitions.
SSB Squat 205x4x12
Seated Banded Hamstring Curl 3x10
So hot right now. But also my glutes and low back are fried from heavy yardwork yesterday and I didn't want to do RDL's.
Single Leg Banded Knee Extension (alternating sides without rest) 16, 8, 8
I mean, the band was already out and attached to the rig so...
Seated Calf Raise 145x3x20
Hanging Knee Raise 4x8
- broseph
- High Fiber
- Posts: 4943
- Joined: Sun Sep 17, 2017 6:11 am
- Location: West Michigan
- Age: 41
Re: For Your Health (a hunk's log)
9/20/22
PUSH
2-3:00 rests, 3:00 transitions
Bench 205x4x12
Incline DB Bench 45x3x15
Upper chest pump achieved.
Upright Row 85x4x16
LTE 78x4x18
PUSH
2-3:00 rests, 3:00 transitions
Bench 205x4x12
Incline DB Bench 45x3x15
Upper chest pump achieved.
Upright Row 85x4x16
LTE 78x4x18
- broseph
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- Posts: 4943
- Joined: Sun Sep 17, 2017 6:11 am
- Location: West Michigan
- Age: 41
Re: For Your Health (a hunk's log)
9/21/22
Titan Bike
26:00
avg speed: 20.1
Titan Bike
26:00
avg speed: 20.1
- broseph
- High Fiber
- Posts: 4943
- Joined: Sun Sep 17, 2017 6:11 am
- Location: West Michigan
- Age: 41
Re: For Your Health (a hunk's log)
9/24/22
Spent the last couple days shoveling rocks and laying 24x24" pavers. Back and legs are toast. Let us bench.
PUSH
2-3:00 rests
Bench 210x4x10
Incline DB Bench 45x3x16
Upright Row 90x4x14
LTE 83x4x16
Titan Bike
12:00 @hard
accidentally reset the numbers.
Spent the last couple days shoveling rocks and laying 24x24" pavers. Back and legs are toast. Let us bench.
PUSH
2-3:00 rests
Bench 210x4x10
Incline DB Bench 45x3x16
Upright Row 90x4x14
LTE 83x4x16
Titan Bike
12:00 @hard
accidentally reset the numbers.
- broseph
- High Fiber
- Posts: 4943
- Joined: Sun Sep 17, 2017 6:11 am
- Location: West Michigan
- Age: 41
Re: For Your Health (a hunk's log)
9/25/22
PULL
5:00 Titan Bike warmup @22.7mph
Chins BW+50x4x8
Landmine Row 105x3x16
Shrug 205x3x20
EZ Curl 83x4x14
French Press (30" rests) 103x 18, 8, 6, 7
PULL
5:00 Titan Bike warmup @22.7mph
Chins BW+50x4x8
Landmine Row 105x3x16
Shrug 205x3x20
EZ Curl 83x4x14
French Press (30" rests) 103x 18, 8, 6, 7
- broseph
- High Fiber
- Posts: 4943
- Joined: Sun Sep 17, 2017 6:11 am
- Location: West Michigan
- Age: 41
Re: For Your Health (a hunk's log)
9/26/22
LEGS
5:00 Titan Bike warmup @20.8mph
SSB Squat 215x4x12
RDL 215x3x10
Green Banded:
single leg seated knee extensions (alternating sides without rest)
16, 12, 10
bilateral hamstring curls (30" rests)
16, 12, 10
Seated Calf Raise 155x3x20
Hanging Knee Raise 4x9
Reverse EZ Curl 58x3x12
Musings: The banded leg stuff sure feels like a good hypertrophy stimulus. Strong burn. Tight peak contraction. Who knows if any of it will actually do anything.
LEGS
5:00 Titan Bike warmup @20.8mph
SSB Squat 215x4x12
RDL 215x3x10
Green Banded:
single leg seated knee extensions (alternating sides without rest)
16, 12, 10
bilateral hamstring curls (30" rests)
16, 12, 10
Seated Calf Raise 155x3x20
Hanging Knee Raise 4x9
Reverse EZ Curl 58x3x12
Musings: The banded leg stuff sure feels like a good hypertrophy stimulus. Strong burn. Tight peak contraction. Who knows if any of it will actually do anything.
- broseph
- High Fiber
- Posts: 4943
- Joined: Sun Sep 17, 2017 6:11 am
- Location: West Michigan
- Age: 41
Re: For Your Health (a hunk's log)
9/27/22
Titan Bike
30:00
20.6 mph average
296 Cal
Musings: My wife did 4 sets of 3 pullups with BW+10lb today. I think that's pretty neat.
Titan Bike
30:00
20.6 mph average
296 Cal
Musings: My wife did 4 sets of 3 pullups with BW+10lb today. I think that's pretty neat.
- broseph
- High Fiber
- Posts: 4943
- Joined: Sun Sep 17, 2017 6:11 am
- Location: West Michigan
- Age: 41
Re: For Your Health (a hunk's log)
9/28/22
PUSH
5:00 Titan Bike warmup @23.3mph avg
Bench 215x4x10
Incline DB Bench 55x3x18
Upright Row 95x4x14
LTE 88x4x16
Single Leg BW Calf Raise (alternate sides without rest)
14, 12, 10, 10
PUSH
5:00 Titan Bike warmup @23.3mph avg
Bench 215x4x10
Incline DB Bench 55x3x18
Upright Row 95x4x14
LTE 88x4x16
Single Leg BW Calf Raise (alternate sides without rest)
14, 12, 10, 10
- cgeorg
- Registered User
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- Location: Pittsburgh, Pa. 39yo
- Age: 40
- broseph
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- Posts: 4943
- Joined: Sun Sep 17, 2017 6:11 am
- Location: West Michigan
- Age: 41
Re: For Your Health (a hunk's log)
9/29/22
Titan Bike
40:00
19.3 mph
329 Cal
Low and Slow
Titan Bike
40:00
19.3 mph
329 Cal
Low and Slow
- broseph
- High Fiber
- Posts: 4943
- Joined: Sun Sep 17, 2017 6:11 am
- Location: West Michigan
- Age: 41
Re: For Your Health (a hunk's log)
9/30/22
PULL
I took my sweet ass time today. Who cares.
Titan Bike warmup
5:00
20.2 mph
Chins BW+55x4x8
Landmine Row 110x3x16
Shrug 215x3x20
ROM started to decrease at the end of the last set. That's probably fine.
EZ Curl 88x4x14
French Press (30" rests)
103x 18, 8, 7, 7
Musings: I've eaten lots indulgent food this week and I can't stop. The days are growing short and I must prepare for hibernation.
PULL
I took my sweet ass time today. Who cares.
Titan Bike warmup
5:00
20.2 mph
Chins BW+55x4x8
Landmine Row 110x3x16
Shrug 215x3x20
ROM started to decrease at the end of the last set. That's probably fine.
EZ Curl 88x4x14
French Press (30" rests)
103x 18, 8, 7, 7
Musings: I've eaten lots indulgent food this week and I can't stop. The days are growing short and I must prepare for hibernation.
- broseph
- High Fiber
- Posts: 4943
- Joined: Sun Sep 17, 2017 6:11 am
- Location: West Michigan
- Age: 41
Re: For Your Health (a hunk's log)
10/1/22
LEGS
5:00 Titan Bike warmup
SSB Squat 225x4x12
RDL 225x3x10
Green Banded:
single leg seated knee extension x 16, 12, 10
bilateral hamstring curl x 16, 12, 10
Seated Calf Raise 165x3x20
Hanging Knee Raise 3x9
LEGS
5:00 Titan Bike warmup
SSB Squat 225x4x12
RDL 225x3x10
Green Banded:
single leg seated knee extension x 16, 12, 10
bilateral hamstring curl x 16, 12, 10
Seated Calf Raise 165x3x20
Hanging Knee Raise 3x9
- broseph
- High Fiber
- Posts: 4943
- Joined: Sun Sep 17, 2017 6:11 am
- Location: West Michigan
- Age: 41
Re: For Your Health (a hunk's log)
10/3/22
PUSH
Bench 220x3x10, 1x12@8 after 4:00 rest (for science)
Intraworkout musings: RPE is really weird with multiple higher rep sets. Do you try to take every set to @8 and let the reps fall where they lie? Because sets across has a steep RPE climb unless you take longer rests (3+ minutes). Am I just not well conditioned to higher rep sets (relative to lifting age)? Or is this an innate physiological weakness and trying to improve it would be a waste of time?
I feel like I've made some hypertrophy gainz in the past 6 weeks with this type of lifting. But maybe it's not even real since I didn't lift for a month prior?
Although upon closer introspection, the muscle groups that have improved most are ones that I've previously neglected. Maybe these gainz are simply the product of a more well rounded routine vs a particular rep range.
Incline DB Bench 55x3x20
Upright Row 100x4x14
LTE 93x4x16
Single Leg BW Calf Raise,
alternating sides without rest x 14, 12, 10, 10
PUSH
Bench 220x3x10, 1x12@8 after 4:00 rest (for science)
Intraworkout musings: RPE is really weird with multiple higher rep sets. Do you try to take every set to @8 and let the reps fall where they lie? Because sets across has a steep RPE climb unless you take longer rests (3+ minutes). Am I just not well conditioned to higher rep sets (relative to lifting age)? Or is this an innate physiological weakness and trying to improve it would be a waste of time?
I feel like I've made some hypertrophy gainz in the past 6 weeks with this type of lifting. But maybe it's not even real since I didn't lift for a month prior?
Although upon closer introspection, the muscle groups that have improved most are ones that I've previously neglected. Maybe these gainz are simply the product of a more well rounded routine vs a particular rep range.
Incline DB Bench 55x3x20
Upright Row 100x4x14
LTE 93x4x16
Single Leg BW Calf Raise,
alternating sides without rest x 14, 12, 10, 10
- JohnHelton
- Registered User
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- Joined: Wed Apr 11, 2018 12:17 pm
- Location: Bozeman, MT
- Age: 51
- Contact:
Re: For Your Health (a hunk's log)
You might think about Brian Minor's Dynamic Double Progression. It is a pretty interesting approach. I've done it before. Pretty demanding but probably effective for hypertrophy.broseph wrote: ↑Mon Oct 03, 2022 2:59 pm Intraworkout musings: RPE is really weird with multiple higher rep sets. Do you try to take every set to @8 and let the reps fall where they lie? Because sets across has a steep RPE climb unless you take longer rests (3+ minutes). Am I just not well conditioned to higher rep sets (relative to lifting age)? Or is this an innate physiological weakness and trying to improve it would be a waste of time?
https://www.jpshealthandfitness.com.au/ ... ogression/
- broseph
- High Fiber
- Posts: 4943
- Joined: Sun Sep 17, 2017 6:11 am
- Location: West Michigan
- Age: 41
Re: For Your Health (a hunk's log)
Geez. That's like, the exact answer to my question. It makes a lot of sense.JohnHelton wrote: ↑Mon Oct 03, 2022 4:02 pmYou might think about Brian Minor's Dynamic Double Progression. It is a pretty interesting approach. I've done it before. Pretty demanding but probably effective for hypertrophy.broseph wrote: ↑Mon Oct 03, 2022 2:59 pm Intraworkout musings: RPE is really weird with multiple higher rep sets. Do you try to take every set to @8 and let the reps fall where they lie? Because sets across has a steep RPE climb unless you take longer rests (3+ minutes). Am I just not well conditioned to higher rep sets (relative to lifting age)? Or is this an innate physiological weakness and trying to improve it would be a waste of time?
https://www.jpshealthandfitness.com.au/ ... ogression/
My excuses are as follows: I hate changing the load on a lift during the session- it's almost an irrational hatred. I also don't really trust my RPE-meter with sets higher than 5-ish reps. It seems like I can always take just a couple more breaths at lockout at hit ONE more rep... Obviously that isn't the case, and I will eventually reach actual failure. I'm probably just really wimpy about what's actually an RPE 10.
According to his models, it seems like I'm actually doing a reverse Double Progression. I'll do
95x20@7
95x20@8
95x20@9
100x20 @8
100x20@9
100x20@10
105x18@6
105x18@7
105x18@8...
I add weight every session until I get close to failure, then drop the reps by 2 and continue adding weight. Rinse and repeat until I get the rep range gets too small because I never want to do 3x5@10 ever again in my entire life.
I'll probably just run this out, do 4-6 weeks of cutting, and see what I can accomplish with the ol' HPS Set of Rules and Tools. Pretty sure that system is what got me my lifetime squat bench deadlift PR's.