Daily training. Annual improvements.

[hector]

One of the most important lessons, IMHO, is that when you’re injured you have to find the optimal shit you can still do.

This

100%

[hector]

2024 14 NOV Thursday

Main
Ssb Squat: 300 x 5 x 5
Dips: 5 x 5
Overhand EZ Curls: 75 x 5s x 8r
Skull Crushers: 75 x 5s x 8r

Tonnage
Ssb Squat: 7,500
Arms: 6,000
———————————
Total: 13,500

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

Got super sick a few weeks ago. Thought I was over it. Wrong!

Didn’t know if I could lift at all tonight. Decided to just try squats. Somehow, squats felt stupidly easy, but I also felt like I didn’t have that much in me tonight. Swapped in dips for bench and then did arms.

Goal is to recover hard and come back Saturday.

*Perk of being fat is that just a few dips make for a decent set

[DanCR]

*Perk of being fat is that just a few dips make for a decent set

Can confirm. Pullups too.

[hector]

2024 NOV 18 Monday

Main
Ssb Squat: 300 x 5 x 5
Bench: 260 x 5 x 5
T-Bar Rows: 225 x 5s x 8r
Lat Pull-down (Fat Bar, Supine Grip): 150 x 6 x 6

Aux
Skull Crushers: 75 x 5s x 8r
EZ Curls: 75 x 5s x 8r

Tonnage
Ssb Squat: 7,500
Bench: 6,500
T-Bar Rows: 9,000
Lat Pull-down (Fat Bar, Supine Grip): 5,400
Arms: 6,000
——————————————————————————-
Total: 34,400

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

Still sick. Convalescence ongoing. Definitely on the mend.

Was able to get through my sets, but heart rate definitely got higher than normal.

I was laying on my couch, exhausted, wondering if I was going to lift today. Finally stopped being a P. After a few sets of squats I had so much more energy! Felt way more alive.

[hector]

2024 NOV 19 Tuesday

Run: 42 minutes
Calories: 651

Lingering sickness fucked with running capacity. Lot of walk breaks.

[platypus]

I was laying on my couch, exhausted, wondering if I was going to lift today. Finally stopped being a P. After a few sets of squats I had so much more energy! Felt way more alive.

Illness is sent by malevolent gods who must be resisted through the execution of the barbell squat.

[hector]

I was laying on my couch, exhausted, wondering if I was going to lift today. Finally stopped being a P. After a few sets of squats I had so much more energy! Felt way more alive.

Illness is sent by malevolent gods who must be resisted through the execution of the barbell squat.

100% it is.
Will/determination/drive, something about physically manifesting this stuff just empowers your body.

[hector]

2024 NOV 20 Wed

Main
Ssb Squat: 300 x 5 x 5
Bench: 260 x 5 x 5
T-Bar Rows: 225 x 5s x 8r
Dumbbell Bench: 90 lb’ers x 6 x 6
Lat Pull-down (Fat Bar, Supine Grip): 150 x 6 x 6

Aux
Overhand EZ Curls: 75 x 5s x 8r
Skull Crushers: 75 x 5s x 8r
Ab Wheel: update later

Tonnage
Ssb Squat: 7,500
Bench: 6,500
T-Bar Rows: 9,000
Dumbbell Bench: 6,480
Lat Pull-down Bar (Fat Bar, Supine Grip): 5,400
Arms: 6,000
—————————————————————————————
Total: 40,880

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

Great to break 40k in tonnage!

[hector]

2024 NOV 22 Friday

Main
Ssb Squat: 310 x 5 x 5
Bench: 260 x 5 x 5
T-Bar Rows: 225 x 5s x 8r
Lat Pull-down (Gat bar, supine grip): 150 x 6s x 8r

Aux
Add later

Tonnage
Ssb Squat: 7,750
Bench: 6,500
T-Bar Rows: 9,000
Lat Pull-down (Fat Bar, Supine Grip): 7,200
——————————————————————————-
Total: 30,450

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

Got it in. Broken record, but fat bar lat pull-downs with a supine grip are the shit.

Reading “The Works: Anatomy of a City” by Kate Ascher.

It’s non-fiction on the inner connectedness and functionality of critical infrastructure in NYC. Bizarrely fascinating.

https://books.google.com/books?id=6pJPE ... &q&f=false

[hector]

2024 NOV 23 Saturday

Run: 67 minutes
Calories: 1,084

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

Not pretty. But it happened.

[hector]

2024 NOV 25 Monday

Main
Ssb Squat: 320 x 5 x 5
Bench: 260 x 5 x 5
Bench: 240 x 5 x 5
T-Bar Rows: 225 x 5s x 8r

Tonnage
Ssb Squat: 8,000
Bench: (6,500 + 6,000) =12,500
T-Bar Rows: 9,000
———————————————————-
Total: 29,500

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

As often happens, I planned an epic training session while at work. It involved shrugs and delt raises. Would have been one for the ages.
Then reality hit, unexpected and competing priorities kicked in, and I did what I could in the remaining time alotted.
Next time!!!!!

[Renascent]

As often happens, I planned an epic training session while at work. It involved shrugs and delt raises. Would have been one for the ages.
Then reality hit, unexpected and competing priorities kicked in, and I did what I could in the remaining time alotted.
Next time!!!!!

I keep having to remind myself that a little bit of something is always better than nothing at all.

[hector]

As often happens, I planned an epic training session while at work. It involved shrugs and delt raises. Would have been one for the ages.
Then reality hit, unexpected and competing priorities kicked in, and I did what I could in the remaining time alotted.
Next time!!!!!

I keep having to remind myself that a little bit of something is always better than nothing at all.

100%.

I think the gap between nothing and a little is exponentially bigger than the gap between a little and a lot. (I need to find a better way of communicating this.)

[hector]

2024 NOV 27 WED (Thanksgiving Eve. This one’s for America.)

Main
Ssb Squat: 320 x 3s x 5r
Ssb Squat: 280 x 5 x 5
Bench: 260 x 3s x 5r
Bench: 240 x 5 x 5
T-Bar Rows: 225 x 5s x 8r
Lat Pulldowns (Fat Bar, Supine Grip): 150 x 5s x 8r

Aux
Shrugs: 225 x 5s x 10r
Side Delt Plate Raise: 10 lb’ers x 5s x 10r
Skull Crushers: 75 x 5s x 8r
Abs (add later)

Total
Ssb Squat: (4,800 + 7,000) = 11,800
Bench: (3,900 + 6,000) = 9,900
T-Bar Rows: 9,000
Lat Pulldowns (Fat Bar, Supine Grip): 6,000
Skull Crushers: 3,000
——————————————————————————
Total: 39,700

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

Today was the day of shrugs and side delts and forearms!!!!

Every exercise was super-setted with something else.
This kept my heart rate up higher than normal. Also allowed me to get in significantly more volume and tonnage. If I counted shrugs and delt work then my tonnage would be 50k. But that work just isnt as hard per pound, so I don’t include it in the count.

Even though the tonnage was higher than normal, the super setting meant the session length was shorter. Though, it felt longer. Tired afterwords.

Going forward, this might be the way.

Happy Thanksgiving, Exodusians!!!!!

[DanCR]

Happy Thanksgiving, Exodusians!!!!!

The same to you, hector. It's the best day of the year - proceed accordingly!

[hector]

2024 NOV 28 Thursday (Thanksgiving)

Run: 52 minutes
Calories: 908

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

Sweet potatoes on top of fried chicken is a killer combo.

[hector]

2024 NOV 29 Friday

Main
Ssb Squat: 320 x 3s x 5r
Bench: 260 x 3s x 5r
Bench: 240 x 5 x 5
T-Bar Rows: 225 x 5s x 8r
Dumbbell Bench: 90 lb’ers x 5 x 5

Aux
Shrugs: 225 x 5s x 10r
Side Delt Plate Raises: 10lb’ers x 5s x 10r
Overhand EZ Curls: 75 x 5s x 8r
Lat Pull-down (Fat Bar, Supine Grip): 150 x 5s x 6r
Lat Pull-Down (Wide Grip): 150 x 5s x 6r

Tonnage
Ssb Squat: 4,800
Bench: (3,900 + 6,000) = 9,900
Dumbbell Bench: 4,500
T-Bar Rows: 9,000
Overhand EZ Curls: 3,000
Lat Pull-Down (both): 9,000
———————————————————
Total: 40,200

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

Did lots of lat pull-down today. More than ever before. But also lighter than in past. Rationale is two-fold:
(1) lighter weight so as to not aggravate wrist
(2) more volume and tonnage, ceteris paribus, is good. (Drop in intensity was not SO significant as to matter that much.)

Today, again, everything was super setted. Made for a more time efficient session, even shorter than before when I was doing less volume and tonnage.

Would have loved to have gotten some backoff sets of squats in. But the time I didn’t spend on them made time for dumbbell bench. “There are no solutions, only tradeoffs.” However, the right tradeoffs allow for constrained optimization.

[hector]

2024 NOV 30 Saturday

Run Time: 67 minutes
Calories: 1,166

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

Heart rate (resting and while running) still increased since I got sick two months ago. Annoying.

[hector]

2024 DEC 01 Sunday

Run: 61minutes
Calories: 900 (estimate)

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

Forgot to start fitness tracker. Don’t start till halfway through run. I can look at heart rate record to figure out time duration of run, but calories are an estimate.

[hector]

2024 DEC 02 Monday

Main
Ssb Squat: 330 x 3s x 5r
Ssb Squat: 300 x 3s x 5r
Bench: 260 x 3s x 5r
Bench: 240 x 5 x 5
T-Bar Rows: 225 x 5s x 8r
Dumbbell Bench: 90 lb’ers x 5s x 6r

Aux
Lat Pull-down (Fat Bar, Supine Grip): 150 x 5s x 6r
Side Delt Plate Raise: 10 lb’ers x 5s x 10r
Shrugs: 225 x 5s x 10r
Abs: (add later)

Tonnage
Ssb Squat: (4,950 + 4,500) = 9,450
Bench: (3,900 + 6,000) = 9,900
T-Bar Rows: 9,000
Dumbbell Bench: 5,400
Lat Pull-down (Fat Bar, Supine Grip): 4,500
——————————————————————————-
Total: 38,250

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

Loved movies and tv when I was a kid. Now I have multiple streaming services and I barely watch tv. Despite tv being better than ever!

I love reading. I can finally afford any book I want. And I don’t have time to read much anymore.

After decades I finally kind of understand lifting, and I even own baller gym equipment, but the easy gains, the chance to consistently eat and sleep well, the twenty-something hormomal milieu, they’re all gone.

Life is weird. And awesome.