Page 191 of 217
Free time
Posted: Fri Nov 25, 2022 5:04 am
by Allentown
Nov 25
Arms
BW 199.2
Dips
60x1
70x1x2
20x5x6
BB shrug
315x6x6
Incline treadmill
20x1:30x6
PU
25x6
Seated hammer curl
20x20
One leg calf raise
20x10
DB fly
10x10
No time
Decided instead of pushing lat and bicep work the day before doing lat and bicep work, I think doing something a little less for those muscles today might be good.
Free time
Posted: Sat Nov 26, 2022 9:15 am
by Allentown
Nov 26
GPP
BW 200.2
Echo
20::60x6
1.23mi
Lat pull down
210x1
145x10x4
Leg raise
11x6
BFR overhead triceps press down
50x16,16,15,16
BFR bb curl
70x18x3, 20
Got <6hr of sleep broken up by 2 hours of TV and snuggles with the 2yo at 1AM. He slept well Thursday night, but last night was up most of the night.
Free time
Posted: Mon Nov 28, 2022 3:59 am
by Allentown
Nov 28
Legs
BW 199.6
LBBS
315x1, 325x1, 315x1
261x6x4
Incline bench
185x1, 205x0f, 185x3
162x5x3
DB concentration curl
25x11,11,10x3
Deficit DL
405x2
330x6x3
Hack squat
80x20,20
90min
Time to swap out incline bench. Probably do CGBP. Wore belt too tight on the pulls, opened it up a hole (Pioneer cut hole) and the last two sets of volume were easier than the top and first set.
Also, warmed up to 275 with high bar on accident, had to pull all the weights to move the hooks and pins.
Free time
Posted: Tue Nov 29, 2022 3:52 am
by Allentown
Nov 29
Arms
BW 199.0
Pause bench
205x1
161x5x6
140x14
AtG front squat + chains
140x5x3
EZ bar LTE
57x20,20,20,19
Pulley curl
55x12x4, 55x6
70min
Focuses on minimizing the hip action with the curls.
Free time
Posted: Wed Nov 30, 2022 3:47 am
by Allentown
Nov 30
GPP
BW 199.6
Echo
10:00
3.61 mi
One arm lat pull down
55x10x5
55x9
Ab wheel
19x6
EZ preacher curl
45x12x4
Ring push up
11x3, 10
75min
Good. Some increases in reps or weight. Nice easy LISS.
Free time
Posted: Thu Dec 01, 2022 3:34 am
by Allentown
Dec 1
Legs
BW
Sumo DL
425x2
345x5x6
OHP
135x1x2
106x6x3
GM
110x12x3
Squat jump
12x3
63min
Stupid cold weather. Not into it right now. Might do a short pivot to lower volume higher intensity to end out the year.
Lego club is finally over. The nightmare of mondays will be so much easier going forward! Wife leaving mid-week next week, going to Ohio for a conference on my birthday.
Free time
Posted: Fri Dec 02, 2022 3:48 am
by Allentown
Dec 2
Arms
BW 200.4
Echo
3:00
1.17mi
Dips
60x1
75x0 (probably cheated)
22x5x5
Shrug
160x20x6
Incline treadmill
28x1:30x6
PU
25x5
Seated hammer curl
25x18
One leg calf raise
25x10
DB fly
10x11
75min
Dips not great.
Free time
Posted: Sat Dec 03, 2022 5:10 am
by Allentown
Dec 3
GPP
BW 198.4
Treadmill run
1mi
7:51
Lat pull down
215x0,0
147x10x4
McGill crunch
20x5
OH triceps extension
50x20,20,20,18
BB curl
75x20,20,20,18
Seated box jump
34.5" x10x3
90min?
Couldn't close out the reps with 215. Was about 1" away from touching my chest.
Free time
Posted: Mon Dec 05, 2022 3:57 am
by Allentown
Dec 5
Legs
BW 198.4
LBBS
315x1x5
245x8x3
CGBP
185x0
185x1
135x5x4
Concentration curl
25x11x3
3 count pause DL
365x1
315x3x3
Hack squat
90x10x4
80 min
Had about a 10min pause right before the hack squats because the 5yo came out to the garage panicked when he couldn't find our elf. Which we don't, and have never, had.
Also took longer to do the hack squats, wanted to try and figure out a better landmine replacement than just putting the pivot end on the ground, it was rubbing off some of the platform rubber, so I tried one of the Fat Grips that have been collecting dust for 5+ years. But I had to try to cut it open a little because the bar kept sliding out.
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Posted: Mon Dec 05, 2022 8:48 am
by broseph
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Re: Medically Diagnosed with a Well Developed Appearance
Posted: Mon Dec 05, 2022 2:56 pm
by Allentown
That price makes it really hard to be an ethical consumer of american made goods when the Rogue & EFS versions are $90+...
Free time
Posted: Tue Dec 06, 2022 3:44 am
by Allentown
Dec 6
Arms
BW 199.6
Pause bench
205x1
185x1x5
155x8x4
AtG front squat + chains
145x5x3
Pulley triceps press down (grenades)
40x18x4
Low pulley curl
40x20x4
75min
Trying to stick to 2-count pauses and strict movement with the isolation stuff.
Naturally, kids are both getting sick. -edit- bunch of complaint about solo parenting -edit-
Free time
Posted: Wed Dec 07, 2022 3:40 am
by Allentown
Dec 7
GPP
BW 198.8
Echo
10::20x8
.85mi
One arm lat pull down
55x10x6
Ab wheel
5x8
6x11
EZ preacher curl
47x12x4
Ring push up
8x6
61 min
Work "holiday" party this Friday scheduled 30min after my oldest's "holiday showcase" ends. Just got the location yesterday, it's over an hour and a half drive away. So I guess I will be about 2 hours late.
Free time
Posted: Thu Dec 08, 2022 3:37 am
by Allentown
Dec 7
Legs
BW 198.4
Sumo DL
435x2
350x5x6
OHP
120x5
107x6x3
GM
115x12x3
Squat jump
13x3
60min
Good session. 435x2 was probably @10, but it might have been my feelings lying to me.
Little one has croup, IMO. He was up at least once last night coughing and crying, so home today from daycare, and his cough sounds exactly like the internet says croup sounds. Not sure if my wife is still thinking of going to ohio to visit a friend any more.
Free time
Posted: Fri Dec 09, 2022 3:44 am
by Allentown
Dec 9
Arms
BW 199.4
Dips
60x2
25x5x5
BB "shrug"
315x7x6
Incline treadmill with chains
15% x1:30x6
PU
1,2,3,4,5,6,7
DB seated hammer curl
25x19
One leg db calf raise
25x12
DB fly
10x12
65min
Not bad. Good!
Free time
Posted: Sat Dec 10, 2022 4:10 am
by Allentown
Dec 10
GPP
BW 199.0
Treadmill run
1mi
7:30
Lat pull down
190x3
150x10x4
Leg raise
12x6
BFR overhead pulley triceps press
50x17,17,16,16
BFR BB curl
70x20x4
Seated box jump
35.5" x10x3
90min
Age PR.
Getting close to my lifetime mile PR too, I guess? Never really kept track because I never cared. Still, over 20 seconds off my recent best time. Some good improvements on volume too.
Free time
Posted: Mon Dec 12, 2022 4:34 am
by Allentown
Dec 12
Legs
BW 199
LBBS
315x2x3
246x8x3
CGBP
155x3
136x5x4
Concentration curl
25x8x5
3 count pause DL
365x2
325x3x3
Hack squat
90x20, 20
75min
Good increases on weights and reps today.
Wife got home last night.
Free time
Posted: Tue Dec 13, 2022 3:47 am
by Allentown
Dec 13
Arms
BW 199.6
Pause bench
185x2x4
156x8x3
AtG front squat + chains
150x5x3
Pulley triceps press down
40x19x4
Low pulley curl
42x20x4
75min
Good. Everything is good and great.
Free time
Posted: Wed Dec 14, 2022 3:49 am
by Allentown
Dec 14
GPP
BW 199.8
Echo sprints
10::20x8
.9mi
One arm lat pull down
55x11x2, 10x4
Ab wheel
20x3, 10x6
DB preacher curl
20x10x4
Ring push up
9x2, 8x3
73min
Good session, with good increases. Going to rotate some lifts again, particularly assistance.
Time includes a few breaks to get our snowman "elf on the shelf" down from the fake ceiling beams in our living room, and to pour milk for cereal.
Free time
Posted: Thu Dec 15, 2022 3:39 am
by Allentown
Dec 15
Legs
BW 200.2
Sumo DL
465x1
355x5x5
OHP
135x2
108x6x3
GM
120x12x3
Squat jump
15x
67min
465 was @10 for sure. Otherwise everything moved well, weights went up, came back down, etc.