Daily training. Annual improvements.

[hector]

2024 MAY 20 Monday

Main
Ssb Squat: 300 x 3s x 5r
Bench: 280 x 3s x 5r
Bench: 250 x 5 x 5
F Squat: 200 x 5 x 5
Dumbbell Bench: 90 lb’ers x 3s x 8r
T-Bar Rows: 230 x 5 x 5

Tonnage
Ssb Squat: 4,500
Bench: (4,200 + 6,250) = 10,450
F Squat: 5,000
Dumbbell Bench: 4,320
T-Bar Rows: 5,750
————————————————————
Total: 30,020

############################

Today was the first “summer” session in my garage. Hot AF. Clothes soaked by end of workout.
Maybe I’m getting the same health benefits people get from saunas.

[MailmanMuscle]

Have not been on diet even a week yet. But hopefully body comp changes are coming!

That is an interesting story about your wife’s Ozempic experience. I hope the side effects were not too bad for your wife. I am going to try to keep a stricter diet for now and will hold off on Ozempic.

Do your best to stick with it for a while and give it a real chance. I’m just coming off of a diet in which I lost 30 pounds in 4 months. If you want to pick my brain for any insight, feel free.

Thanks - her GI side effects were probably more discernible than her kidney side effects, but it seems that the GI side effects have dissipated sooner. We’re still keeping an eye on kidney function, but she hasn’t needed any treatment/medication/intervention yet. Hopefully the test results on those normalize soon too.

[hector]

Have not been on diet even a week yet. But hopefully body comp changes are coming!

That is an interesting story about your wife’s Ozempic experience. I hope the side effects were not too bad for your wife. I am going to try to keep a stricter diet for now and will hold off on Ozempic.

Do your best to stick with it for a while and give it a real chance. I’m just coming off of a diet in which I lost 30 pounds in 4 months. If you want to pick my brain for any insight, feel free.

Thanks - her GI side effects were probably more discernible than her kidney side effects, but it seems that the GI side effects have dissipated sooner. We’re still keeping an eye on kidney function, but she hasn’t needed any treatment/medication/intervention yet. Hopefully the test results on those normalize soon too.

@MailmanMuscle , much appreciated! Thank you!

[hector]

2024 MAY 24 Friday (Off Day)

Overhead Press: 135 x 5 x 5
Dips: 3s x 5r

[hector]

2024 MAY 24 Friday

Main
Ssb Squat: 320 x 3s x 5r
Bench: 280 x 3s x 5r
Bench: 250 x 5 x 5
T-Bar Rows: 230 x 5s x 6r

Tonnage
Ssb Squat: 4,800
Bench: (4,200 + 6,250) = 10,450
T-Bar Rows: 6,900
———————————————————-
Total: 22,150

############################

Limited time. Half a workout. Better than nothing.

[hector]

2024 MAY 25 Saturday (Off Day)

Bench: 305 x 4s x 1r
Dips: 5 x 5

###################

Last set of dips was actually 6 reps.

Had planned on doing more (maybe some front squats and curls), but was in the sun all day and it left me exhausted. The 305 lb bench singles were NOT moving easy today.

I think the incentives/causality are all fucked up; I can’t wait till I’m doing dips for sets of 10 because it will justify me buying a Spud Inc dip belt.

Also: last few times I’ve done dips, my biceps were sore afterword. Which made no sense to me. And some sites say, unequivocally, biceps are not worked by dips. However, other sites say they are, as a stabilizer. Ditto for traps, which also get sore after. Maybe I’m so heavy that lots of stabilization is required.

“ And finally, your traps and biceps also work to some degree, mostly for stability and to keep your shoulders in position.”

[hector]

2024 May 27 Monday (off day)

Bench: 305 x 2s x 1r
Bench: 305 x 1s x 2r
Dips: 3s x 5r


Helped a friend move yesterday. All day. From a 3rd floor walk up to a 3rd floor walk up. Ended the day with 20k steps and 8k calories burned.
Thought I’d be fine to lift today, but, of all my things, some tiny muscles in my upper back along with my calves were screaming. So I decided to switch this week to a T,R,S schedule.
Bench singles and double all moved ok. Ditto for dips.

[hector]

2024 MAY 28 Tuesday

Main
Ssb Squat: 300 x 4s x 5r
Bench: 280 x 3s x 5r
Bench: 250 x 5 x 5
F Squat: 225 x 3s x 5r
Dumbbell Bench: 90 lb’ers x 6 x 6
T-Bar Rows: 230 x 5s x 6r

Aux
Tib Curls: 30 x 3s x 10r
Dips: update later

Tonnage
Ssb Squat: 6,000
Bench: (4,200 + 6,250) = 10,450
F Squat: 3,375
Dumbbell Bench: 6,480
T-Bar Rows: 6,900
————————————————————
Total: 33,205

############################

Great session. Good times. Just walked up some stairs. Legs are fried.

[platypus]

For now I’m trying a diet composed mostly of super boring protein choices (grilled chicken or steak) and a low calorie smoothie consisting of non-fat Greek yogurt, berries, and some protein powder.

How are you spicing them? Grilled chicken and steak can be pretty awesome, seasoned appropriately. For chicken thighs, I like Tony Chachere's and garlic powder. Breasts are fine the same way if you eat right after you cook, but I find they get dry in the fridge so glazing them with G Hughes while they cook does the trick without screwing up the macros. I also grill steak with Tony's, although - Grandma forgive me - Montreal steak seasoning is even better on a steak than Tony's.

[hector]

I’m boring. I just use the SPG (salt, pepper, garlic) on almost everything.
I need to start doing more chicken thighs. Cheap and delicious!!!!

For now I’m trying a diet composed mostly of super boring protein choices (grilled chicken or steak) and a low calorie smoothie consisting of non-fat Greek yogurt, berries, and some protein powder.

How are you spicing them? Grilled chicken and steak can be pretty awesome, seasoned appropriately. For chicken thighs, I like Tony Chachere's and garlic powder. Breasts are fine the same way if you eat right after you cook, but I find they get dry in the fridge so glazing them with G Hughes while they cook does the trick without screwing up the macros. I also grill steak with Tony's, although - Grandma forgive me - Montreal steak seasoning is even better on a steak than Tony's.

[hector]

2024 MAY 29 Wed (off day)

Dips: 5 x 5
Jefferson Curls: 45lb

[hector]

2024 MAY 30 Thursday

Main
Ssb Squat: 300 x 4s x 5r
Bench: 280 x 3s x 5r
Bench: 260 x 4s x 5r
F Squat: 225 x 3s x 5r
Dumbbell Bench: 90 lb’ers x 6 x 6
T-Bar Rows: 230 x 5s x 6r

Tonnage
Ssb Squat: 6,000
Bench: (4,200 + 5,200) = 9,400
F Squat: 3,375
Dumbbell Bench: 6,480
T-Bar Rows: 6,900
———————————————————-
Total: 32,155

############################

Good times.
More later, permitting.

[hector]

2024 MAY 31 Saturday (Off Day)

Dips: BW+ 5lb x 4s x 5r

###################

First time ever doing weighted dips!!!!!

Ordered a Spud Inc dip belt. I’ve never used another dip belt, so I have no basis of comparison, but I’m a fan.

5lb is such a tiny percentage of my body weight that I didn’t expect it to be difficult. And it wasn’t. Two benefits of weighted dips:

(1) Balancing was a little easier. The weight dip pulled me down.

(2) The dip belt gave a great traction sort of stretch. Lower back appreciated it.

Hopefully I’ll have some time later tonight to get in some more work, turn this “off day” into a “t-shirt day.”

[DanCR]

Hopefully I’ll have some time later tonight to get in some more work, turn this “off day” into a “t-shirt stringer tank top day.”

[hector]

Hopefully I’ll have some time later tonight to get in some more work, turn this “off day” into a “t-shirt stringer tank top day.”

Sadly, I was lazy AF. No more work. Did not become a t-shirt, let alone a stringer, kind of day.

[hector]

2024 June 01 Saturday (Grip Day!)

Dog Bone Lat Pull-Down: 100 x 2s x 10r
Dog Bone Lat Pull-Down: 150 x 3s x 5r

###################################

Got a pulley and some cable off Amazon. Built a primitive pull-down.
Big fan of the way the rogue dog bone hits the forearm and fingers.

[hector]

2024 JUNE 02 Sunday

Main
Ssb Squat: 330 x 3s x 5r
Bench: 280 x 3s x 5r
Bench: 260 x 3s x 5r
F Squat: 225 x 3s x 5r
Dips: (BW + 5lb) x 3s x 5r

Tonnage
Ssb Squat: 4,950
Bench: (4,200 + 3,900) = 8,100
F Squat: 3,375
———————————————————
Total: 16,425

###########################

Only got half my session done. But it was the harder half. So that’s something.

Seems like every time I get new equipment the universe gets busy and I don’t have time to use it. Would have loved a little more time to get in some dips and some pulldowns. Next time!

Late Night Update: Got some dips in. F yeah! Session is still inadequate, but a 4th exercise and 2nd upper body movement makes me much happier and evens the session out. I continue to be a fan of the Spud Inc dip belt.

[hector]

2024 JUNE 03 Monday (Off Day)

Bench: 305 x 2 x 2
Dips: (BW+5lb) x 3s x 5r
Dog Bone Lat Pull-down: 150 x 5 x 5

#################}}}}}#

Hope to find time to get in some biceps tonight.

Update: didn’t get in any biceps work. But got in some grip work. Not as productive, probably a bad choice, but still excited about using the new tool.

[hector]

2024 JUNE 04 Tuesday

Main
Ssb Squat: 330 x 3s x 5r
Bench: 280 x 5 x 5
F Squat: 225 x 3s x 5r
Dips: (BW + 5lb) x 5 x 5

Aux
Jefferson Curls: 45lb

Tonnage
Ssb Squat: 4,950
Bench: 7,000
F Squat: 3,375
——————————-
Total: 15,325

################

Second workout in a row I had to cut the session short. If this keeps happening it means the problem isn’t my circumstances, it’s my planning.

Only slept 3 hours last night. Yet, somehow, bench today was FLYING. Only planned on 3 sets. Did 5 bc they were so easy. What happened? Competing hypotheses:

(1) I’m at a different work site all week. Instead of skipping lunch, I’m eating chipotle every day.
(2) Dip gains are transferring over.
(3) I’m better rested than normal since last session was cut short.

Maybe all of the above contributed. Maybe none.

[DanCR]

Only slept 3 hours last night. Yet, somehow, bench today was FLYING. Only planned on 3 sets. Did 5 bc they were so easy. What happened? Competing hypotheses:

(1) I’m at a different work site all week. Instead of skipping lunch, I’m eating chipotle every day.
(2) Dip gains are transferring over.
(3) I’m better rested than normal since last session was cut short.

Maybe all of the above contributed. Maybe none.

Probably all three, but I'd put #1 at the top. Me carbed up versus me not carbed up are two entirely different people in the gym.