Exodus Strength

Saturday

Bike Erg: 24 minutes, 10k

Still sick as balls. I think some light, light exercise is good when you're sick because it increases rate of circulation and the muscle contractions help lymphatic system move more waste.
But idk.

Thursday is My Return From the Brink

Main
Ssb Squat: 240 x 5 x 5
Bench: 290 x 5s x 3r
Bench: 245 x 5 x 5
Bench: 225 x 6s x 5r
T-Bar Rows (close grip): 205 x 5s x 8r
T-Bar Rows (wide grip): 160 x 5s x 10r

Aux
Scapular Chins: 5s x 10r
Reverse Hyper: 160 x 5s x 10r
Hanging Knee Raises: 3s x 10r

Tonnage
Ssb Squat: 6,000
Bench: (4,350 + 6,125 + 6,750) = 17,225
T-Bar Rows: (8,200 + 8,000) = 16,200
----------------------------------------------------------------
Total: 39,425

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Got sick AF. Took a week off. Haven't done that since Covid. Whatever. I'm back.

Planned on Ssb squatting 305 for 3 sets of 5 reps. But, warming up, 240 felt heavy. I figured I was still sick and weak so I stuck at 240. But, 3rd set of 240 x 5, 240 was light. So, turns out I wasn't sick/weak, I was just slow at warming up after a week off.

Last rep of last set of benching 290 x 3 was a little grindy. Not easy like last week.

Added Hanging Knee Raises to the mix. They're more grip work, they loosen my shoulders, and they stretch my back just like scapular chins.

In less important news, I'm abstractly terrified of the increased nuclear risk my idiot country is imposing on the world. Don't see rhe upside. Bizarre that the leader taking us down this path is able to do so with minimal popularity/approval levels.

If the risk of the apocalypse gets high enough then I'll go to Vegas to work out once at Average Broz before the blinding light swallows me. Maybe I'll even persist as a charred radioactive zombie fiend for a day or two, long enough to put 500 on my back, say "fuck it", and see if I can squat it as a final act.

Friday is a Bike Day

Bike Erg: 46 minutes

Bench: 300 x 3s x 1r
Overhead Press: 150 x 5 x 5

Benching 300 for singles felt much, much easier than I expected. Hope I find a good day to go for a new 1RM soon.

Traveling to Cape Canaveral next week. Hopefully I'll find a good PL gym with cheap day passes.

Saturday Morning

Main
Ssb Squat: 300 x 3s x 5r
Ssb Squat: 240 x 5 x 5
Bench: 290 x 5s x 3r
Bench: 250 x 5 x 5
Bench: 225 x 6s x 5r
T-Bar Rows (wide grip): 205 x 6s x 8r

Aux
Nothing (will update later if I can work some in)

Tonnage
Ssb Squat: (4,500 + 6,000) = 10,500
Bench: (4,350 + 6,250 + 6,750) = 17,350
T-Bar Rows: 9,840
----------------------------------------------------------------
Total: 37,690

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Sickness f'd my weekly schedule. So now I'm lifting, rushed, on a Saturday morning. Will get in some aux work later if there's any time.

Kind of a weird, weak, arcane, unambitious goal, but I'm excited to hopefully bench 300 for my heavy five sets of triples in a few months. Want to get to this point before the end of the year.

Moved my backoff sets of bench up from 245 to 250 today. Progress is progress, no matter how slow.

Sunday Bike Day

Bike Erg: 60 minutes

Monday

Elliptical: 30 minutes.

Hotel gym. No weights. Love the elliptical!

Tuesday Night (hotel)

Elliptical: 31 minutes, 400 calories

Think I've found a barbell gym to go to tomorrow night. InshaAllah.

Elliptical gets my heart rate up to 160. Bike not much above 125. Such a different workout.

Wed

Straight Bar Squat: 225 x 5 x 5
Bench: 225 x 1s x 5r
Overhead Press: 150 x 5 x 5
Lat Pulldown: 160 x 5s x 6r
Cable Curls: 50 x 5s x 8r

Traveling in FL.
Found a gym where I could buy a day pass for $10.

Got a chance to do lat pulldown. Which is great since I'm debating buying one for home. Loved it. Did 160 for sets, so now I know I'll def want a stack over 200 lb if I get one.

Benched for one set and quit. Realized I'm spoiled with a great bench at home. The bench was super skinny. I imagine what a SS bench would be like, but padded.

Thursday: Hotel Gym

Elliptical: 33 minutes, 400 calories

F, I miss my home gym.

Friday

Elliptical: 30 minutes, 400 calories

Monday (Back From Traveling)

Main
Ssb Squat: 240 x 5 x 5
Good Mornings: 150 x 5s x 8r
Bench: 290 x 4s x 3r
Bench: 250 x 6s x 5r
Bench: 225 x 6s x 5r
T-Bar Rows (close grip): 210 x 5s x 8r

Aux
Scapular Chins: 5s x 10r
Reverse Hyper: 160 x 5s x 10r
Hanging Knee Raisez: 5s x 10r

Tonnage
Ssb Squat: 6,000
Good Mornings: 6,000
Bench: (3,480 + 7,500 + 6,750) = 17,730
T-Bar Rows: 8,400
----------------------------------------------------------------
Total: 38,130

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Was going to Bench a 5th set of 290 x 3. Bench was feeling off though. Wasnt positive i would make the 5th set. Guessing my bench a little rusty because I took a week off from bench while traveling.
Reintroduced Good Mornings. Awesome stuff. But I need to be careful. While unloading the bench after Good Mornings my back felt especially sensitive to twisting motions. Guessing that I excited some underused back muscle fibers, or excited them more than normal due to the novel movement. Old enough and injured enough to know, at least sometimes, when to hold back a little.

Thursday (bc I missed Wed)

Trap Bar Deads: 405 x 5 x 5
Bench: 290 x 1s x 3r
Bench: 250 x 6s x 5r
Bench: 225 x 6 x 6
T-Bar Rows (wide grip): 210 x 5s x 8r

Tonnage
Trap Bar Deads: 10,125
Bench: (870 + 7,500 + 8,100) = 16,470
T-Bar Rows: 8,400
-------------------------------------------------------------
Total: 34,995

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Benching 290 felt weird. Not good or bad, but like I should stop. May switch to singles for awhile.

All in all, better than nothing.

Saturday

40 min elliptical. 617 calories.

01 Nov 2022 Tues

Ssb Squat: 280 x 5 x 5
Bench: 250 x 5 x 5
Bench: 225 x 5 x 5

Reverse Hyper: 160 x 5s x 10r
Scapular Chins: 160 x 5s x 15r

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Feeling off.
At least got a little done.

Wed Iis an Off Day

Elliptical: 30 minutes, 405 calories.

Also did bike Tuesday, forgot to log

Thursday (not lifting heavy for now)

Main
Straight Bar Deads: 405 x 5 x 5
Bench: 250 x 6s x 5r
Bench: 225 x 6 x 6
T-Bar Rows (close grip): 200 x 5s x 8r

Aux
Skull Crushers: 85 x 5s x 8r
Scapular Chins: 5s x 12r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Deads: 10,125
Bench: (7,500 + 8,100) = 15,600
T-Bar Rows: 8,000
Skull Crushers: 3,400
---------------------------------------------------
Total: 37,125

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Was going to also deadlift 315 x 5 x 5 as quick backoff sets after 405 x 5 x 5. But then something weird happened to some tiny muscle along my left ahoulder that goes down my arm while deadlifting first set of 405 x 5. Wasn't pain. Just funky and persistent. So I decided to just dradlift the 405 x 5 x 5, keep volume low and easy. Still feel it now.

I messaged Marissa Inda with some questions about benching and she wrote back a thoughtful reply. She is awesome.

Going a little light tonight allowed me to keep rest periods short. Get more done in less time.

That is really cool about Marisa Inda.

Monday Fun Day

Main
Ssb Squat: 260 x 5 x 5
Bench: 260 x 5 x 5
Bench: 225 x 6 x 6
T-Bar Row (close grip): 200 x 5s x 8r
T-Bar Row (wide grip): 160 x 5s x 10r

Aux
Scapular Chins: 5s x 12r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Ssb Squat: 6,500
Bench: (6,500 + 8,100) = 14,600
T-Bar Rows: (8,000 + 8,000) = 16,000
-----------------------------------------------------------
Total: 37,100

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Right before Covid I was prescribed a sleep study to check for sleep apnea. Then with covid shit got crazy and I never did it.
Should probably do it now. I write off my legs always being sore to the cardio I do. But that probably isn't it.

heidikay wrote: ↑Sun Nov 06, 2022 8:57 am That is really cool about Marisa Inda.

She's the shit!

hector wrote: ↑Mon Nov 07, 2022 7:13 pmRight before Covid I was prescribed a sleep study to check for sleep apnea. Then with covid shit got crazy and I never did it.
Should probably do it now. I write off my legs always being sore to the cardio I do. But that probably isn't it.

I'd never heard of this correlation before. I might have to look into it.