Medically Diagnosed with a Well Developed Appearance

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DCR
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Re: Medically Diagnosed with a Well Developed Appearance

#3921

Post by DCR » Tue Mar 14, 2023 6:10 am

Allentown wrote: Mon Mar 13, 2023 3:47 am No direct biceps work for 4 weeks?
Allentown wrote: Tue Mar 14, 2023 3:44 am Benching is stupid.
It’s like you have no regard for my feelings at all.

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Powerbuilding III

#3922

Post by Allentown » Wed Mar 15, 2023 3:47 am

Mar 14
Week 11 GPP 1 (off script)
BW
Echo
10::20x8
.88mi

10 min PU
3x18

8 min ab wheel
6x10, 5

Myo pulley one arm curl
15x20, 5x12

Myo LTE
60x20, 5x10

BB curl
45x30

66min

No GPP in the program for weeks 11-14, but fork that shirt. Gotta get a pump for @DCR and @broseph

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Re: Medically Diagnosed with a Well Developed Appearance

#3923

Post by broseph » Wed Mar 15, 2023 2:56 pm

Allentown wrote: Wed Mar 15, 2023 3:47 am Gotta get a pump for DCR and broseph
Literally right after you said this?
Allentown wrote: Mon Mar 13, 2023 3:47 am No direct biceps work for 4 weeks?
Allentown wrote: Tue Mar 14, 2023 3:44 am Benching is stupid.
I'm going to need some time.

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Powerbuilding III

#3924

Post by Allentown » Thu Mar 16, 2023 4:17 am

Mar 16
Week 11 Day 3
BW
DL
455x1
380x3x2

Pin bench
170x3
175x3
182x3

3-0-3 tempo squat
160x10
165x10
170x10

57min

DL shit the bed today. Bench felt pretty good though.

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Re: Medically Diagnosed with a Well Developed Appearance

#3925

Post by Allentown » Thu Mar 16, 2023 4:20 am

broseph wrote: Wed Mar 15, 2023 2:56 pm
Allentown wrote: Wed Mar 15, 2023 3:47 am Gotta get a pump for DCR and broseph
Literally right after you said this?
Allentown wrote: Mon Mar 13, 2023 3:47 am No direct biceps work for 4 weeks?
Allentown wrote: Tue Mar 14, 2023 3:44 am Benching is stupid.
I'm going to need some time.
I did the curls anyways. Programming is wrong, curls are right.

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Re: Medically Diagnosed with a Well Developed Appearance

#3926

Post by DCR » Thu Mar 16, 2023 10:06 am

DCR wrote: Tue Mar 14, 2023 6:10 am It’s like you have no regard for my feelings at all.
Allentown wrote: Thu Mar 16, 2023 4:20 am I did the curls anyways. Programming is wrong, curls are right.
You do care!

I’m a giant bro-hypocrite because, while I bench constantly, I rarely ever get to direct arm work. It’s my secret shame.

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Re: Medically Diagnosed with a Well Developed Appearance

#3927

Post by Allentown » Fri Mar 17, 2023 3:13 am

DCR wrote: Thu Mar 16, 2023 10:06 am
DCR wrote: Tue Mar 14, 2023 6:10 am It’s like you have no regard for my feelings at all.
Allentown wrote: Thu Mar 16, 2023 4:20 am I did the curls anyways. Programming is wrong, curls are right.
You do care!

I’m a giant bro-hypocrite because, while I bench constantly, I rarely ever get to direct arm work. It’s my secret shame.
If it helps, years of direct arm work has gotten me nowhere...

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#3928

Post by Allentown » Fri Mar 17, 2023 3:44 am

Mar 17
Week 11 Day 4
BW
Incline bench
175x3,3,6

Pendlay row
160x10
167x10
175x10

JM press
95x10
100x10
105x10

55min

Doing proper incline bench makes me want a proper incline bench again. Stacking bumpers and stall mats works pretty well though.

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Powerbuilding III

#3929

Post by Allentown » Sat Mar 18, 2023 5:32 am

Mar 18
Week 11 GPP 2
BW
Treadmill
10 min, some sprints, some incline

10 min
DB row
50x5x24

-1 hour break to deal with a 6yo shitfit and a 2yo who was up coughing all night and was bonkers this AM-

8 min abs
Plank
6:24

BFR EZ bar preacher curl
36x15x5

BFR EZ skull crusher
41x15x5

150min

Arms so close to 16. Probably just another year of 6 days a week arm work and bulking.

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#3930

Post by Allentown » Mon Mar 20, 2023 4:18 am

Mar 20
Week 12 Day 1
BW
LBBS
330x1
285x3x4

2 count pause bench
180x4
171x4x2

Deficit DL
365x4
347x4x2

70min?

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#3931

Post by Allentown » Tue Mar 21, 2023 3:42 am

Mar 21
Week 12 Day 2
BW 207.4
Pause bench
205x3
188x3x4

HBBS + chains
230x5
211x5x2

DB bench
60x10
55x10x2

68min

5 min added to pour cereal for the 6yo

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#3932

Post by Allentown » Wed Mar 22, 2023 3:50 am

Mar 22
Week 12 GPP 1
BW 206.2
Echo
10::20x8
.93mi

10 min Pull up
3x19

8 min ab wheel
7x9, 4

Myo one arm pulley curl
16x20,5x12

Myo LTE
61x20, 5x10

70 min

Slightly better than last week.

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#3933

Post by Allentown » Thu Mar 23, 2023 3:39 am

Mar 23
Week 12 Day 3
BW 209
DL
455x1
386x3x

Pin bench
182x3x2
180x3

3-0-3 LBBS
170x10
165x10x2

62 min

Another data point in my theory of temp/air density/echo difficulty- 2 min for 29 cal today, felt easier than 2min/26cal yesterday, 20s outside yesterday AM vs 40s today.

Otherwise a good session.

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#3934

Post by Allentown » Fri Mar 24, 2023 3:32 am

Mar 24
Week 12 Day 2
BW
Incline bench
175x3x4 (+1 rep last set)

Pendlay row
185x10
175x10x2

JM press
100x10x3

55 min

Solid session. That's like 8 in a row or something of leaving the gym feeling good, so I will probably break my hip or something this weekend.

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#3935

Post by Allentown » Sat Mar 25, 2023 3:51 am

Mar 25
Week 12 GPP 2
BW
Echo
20::10x8
1.32mi

10 min DB row
55x5x21

8 min plank
6:30

EZ preacher curl
38x15x5

EZ skull crusher
48x15x5

70min

Some nice little volume increases. Except the DB row, I should have gone faster, done some of the sets back to back.

Workout followed by an argument with the 6yo, who was very upset that the 2yo had a bigger cereal bowl than him. THEY ARE THE SAME BOWL. FROM A SET. MATCHING IN EVERY WAY.

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Re: Powerbuilding III

#3936

Post by DCR » Sat Mar 25, 2023 8:17 am

Allentown wrote: Sat Mar 25, 2023 3:51 am Workout followed by an argument with the 6yo, who was very upset that the 2yo had a bigger cereal bowl than him. THEY ARE THE SAME BOWL. FROM A SET. MATCHING IN EVERY WAY.
My girl has a 10-year old boy and a 6-year old girl. They are absolutely obsessed with things not being unequal or unfair, to the point where she even has weird tiks like insisting on getting in the car on the same side that he does (of course then having to make her way over to her own seat).

I’ve noted to him a few times that in three or so years, probably less, he’s not going to care at all about every damn thing being even with his sister, and that this all will seem silly when he’s more grown up. I might as well have told him that in a few years he’ll grow a third arm.

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Re: Medically Diagnosed with a Well Developed Appearance

#3937

Post by Allentown » Sat Mar 25, 2023 12:52 pm

Oh I get it, I was the same way. But I never got upset about the plates. Wait, yeah I probably did.

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#3938

Post by Allentown » Mon Mar 27, 2023 5:10 am

Mar 27
Week 13 Day 1
BW
LBBS
335x1
297x2
298x2x3

2 count pause bench
182x4
173x4x2

Deficit DL
375x4
356x4x2

70min

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#3939

Post by Allentown » Tue Mar 28, 2023 3:43 am

Mar 28
Week 13 Day 2
BW 207.2
Pause bench
210x1
193x2x4

HBBS + chains
232x5
215x5x2

DB bench
60x10
55x10x2 (+2 reps last set)

60min
Last edited by Allentown on Wed Mar 29, 2023 3:49 am, edited 1 time in total.

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#3940

Post by Allentown » Wed Mar 29, 2023 3:48 am

Mar 29
Week 13 GPP
BW
Echo
50 cal
4:06

10 min PU
3x21

8 min ab wheel
7x10, 3

Myo pulley curl
17x20, 5x12

Myo EZ LTE
62x20, 5x10

70min

Woke up with a productive cough at 4AM.

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