Exodus Strength

Clearwater47 wrote: ↑Sat Apr 13, 2024 7:29 pm Great lifts

Looked like you were trying to send that bar flying into the air on those squats.
You expecting to be traveling more regularly for work now?

Thanks, and yup 280 felt really light. A month ago it felt really heavy and I think I was overtrained a little

Sunday workout, next workout won't be until Friday at the earliest

Treadmill:
1 mile, about 14 mins alternating jogging and walking. Shin splints got me pretty good, foam rolled my shins after

OHP:
warmups: 45x5, 95x5, 135x5
185x7

Bicep curl, somewhat cheated:
45x5
95x5
135x10 (vid below)

Tricep extensions:
45x8
65x8
85x8
95x15

DB lateral raises:
25s x8
30s x8
30s x8

Lumbar curls:
95x8
165x8


Vid:

SaviorSelf wrote: ↑Sun Apr 14, 2024 3:49 pm135x10 (vid below)

That, my friend, is for real.

Back from work travels for good now, but I may be sick or I'm just exhausted. Flip flopping time zones, lack of sleep (early flights), general work stress may have done this. Should lift soon again, but also going to do a small hike tomorrow

Feel like 25% sick today, mild sore throat and mild body aches. I've been taking those zinc tablets (storebrand Zicam) and ibuprofen for helping to get over a cold faster. Idk if it helps or not. After lifting I'm typing this out, now I'm gonna soak in a hot bath

Earlier today: about 4 hour hike, with some bouts of relatively intense elevation changes. I didn't get that tired, but I did get hungry

Later today: wasn't going to lift, but felt better

Squats:
285x5
285x5
285x5

Bench:
235x5
235x5
235x5

Deadlift:
385x5

Lateral Raises:
30s x 15
35s x 10

Wrist curl (like concentratin curl but only wrist):
30s x 10
35s x 10

Squats and deads felt hard today, but I managed. I got some acid reflex that shot up on the 4th rep of deadlifts and my grip was almost giving out, but made it through the set

Shoulder felt ZERO pain/discomfort on bench today. I'm guessing its the lateral raises that are helping. Thank you CW for reminding me of these exercises (I saw them in your log and then tried them)

Glad the shoulder felt good today.

The hike was probably good for you. I always find that both fresh air and physical exertion are good things when I'm not feeling the greatest.

I'm definitely sick. Took nyquil last night and called out of sick today. Feel like crap and it seems to be getting worse each day

SaviorSelf wrote: ↑Tue Apr 23, 2024 8:16 am I'm definitely sick. Took nyquil last night and called out of sick today. Feel like crap and it seems to be getting worse each day

Feel better. I love Nyquil too much.

There's some stuff going around. And travel never helps. Hope it gets better soon Savior.

Thanks guys, this time I've been cheated though. All I've got in the cabinet is these huge horse pills containing nyquil/dayquil instead of that syrupy goodness

SaviorSelf wrote: ↑Tue Apr 23, 2024 8:58 am Thanks guys, this time I've been cheated though. All I've got in the cabinet is these huge horse pills containing nyquil/dayquil instead of that syrupy goodness

I don't care how sick you are, get thee to Walgreens and get the syrup.

Yup I got some syrup. Syrup + Dinty Moore canned beef stew + "Forensic Files" reruns all day yesterday and I'm feeling a lot better today but not fully recovered

Didn't call out sick today, and did some light DB bench with 35lb per hand in the afternoon. I'm betting tomorrow I'll feel 100%

Feel much better than yesterday. Not 100% still but getting there

Didn't want to workout, but did cause of the realization "I haven't trained much in the past few weeks, going to turn into a blob if I don't"

Squat (deload/easy):
45x5
45x5
95x5
95x5
95x5

Bench:
95x5
135x5
185x5
225x5
245x5
245x5
245x5

Barbell Row:
225x15

DB bench:
35s x 10
55s x 10
75s x 11

Leg and lower back muscles feel like garbage, a little fatigue, and I'm sweating bullets after this

My chest muscles may be way weaker/underdeveloped than I realized. 75s DB press isn't that much and my pecs were pumped after that

SaviorSelf wrote: ↑Thu Apr 25, 2024 4:29 pm My chest muscles may be way weaker/underdeveloped than I realized. 75s DB press isn't that much and my pecs were pumped after that

To be fair, you did a reasonable amount of barbell bench first, and also DB bench can provide a pump with far lower weight than you can push, depending on form. I easily can work with the 100s at least, but had a massive pump yesterday with the 65s earlier this week, with a big stretch and pause.

DCR wrote: ↑Thu Apr 25, 2024 6:25 pm To be fair, you did a reasonable amount of barbell bench first, and also DB bench can provide a pump with far lower weight than you can push, depending on form. I easily can work with the 100s at least, but had a massive pump yesterday with the 65s earlier this week, with a big stretch and pause.

True, was also going for stretch at the bottom. Got a ton of DOMS from those yesterday





Today:
Squat:
290x5
290x5
290x5

Chest DOMS was so much that the first few warm up sets hurt a little from it stretching my pecs out

Push Press:
175x8
290x5

(these just suck all around. They bend my wrists back which hurts and when do you even get a chance to breathe)

Deadlifts:
395x1

(recorded, bar speed was fast on the first rep and grip was close to giving out. Weight flew up on the second rep but just fell out of my hands)

I either need to go back to using straps or do some grip work or something. Cause my lower back and hamstrings are plenty strong for this, I just can't hold onto the freaking weight

A part of me also just wants to blame the knurling on my barbell

DB wrist curls:
55s x8
55s x12

Hoping this will let me do more barbell curls, cause they make my forearms hurt

Lumbar curls
45 x 12

Yesterday, I bought a couch. Got my old one lugged out to the curb, but could not get the new one in. I've got a 36 inch door, but a couch can't go straight in because the door is in a little 'bumpout' area, so it has to go vertical. But any couch is longer than the height of a doorframe, so its got to start horizontal, and as its going in, go vertical. After trying for a while (even taking the legs off the couch, removing the door off the frame, trying it flipped, I had to take it back and exchange for a smaller couch. Hate whoever designed this old house, did they not have furniture back then?

Today:
Feeling good, but not energetic

Bench Press:
warm up sets
255x5
255x5
255x5

Deadlift:
225x5
315x5

(did these cause I failed deadlifts so hard last time. Held at the top for more grip work)

Side delt raises:
35s x15
45s x8

DB bench:
35s x10
45s x10
65s x13

(at the bottom, I'm moving my hands out and then bringing them in at the top. Almost like 1/2 chest fly, 1/2 chest press. Gigantic chest pump)

Lumbar curls:
45x6
95x6
135x6
165x6

BB curls:
45x6
95x6
135x3

BB wrist curls:
65 x8
85 x12

1 arm hangs from pullup bar:
bodyweight: 5 seconds per arm
+25lb plate: < 1 second per arm
bodyweight: 5 seconds per arm

Damn, used to be able to hold a 45lb plate in one hand and hang for a while. Can't even do a 25lb plate now. At least this confirms that my grip is my limiting factor for deadlifts. Cause apparently I've only got about 400lbs of static grip strength....

Kids these days are so spoiled. Back in my day we built our furniture ourselves, with our bare hands.

You should have seen some of the crappy 2x4 and plywood desks I made and used lol

But yeah that whole couch thing sucked. also put a small hole in the wall trying to wiggle it in too, gonna have to patch it when I'm not feeling so lazy

Squat:
warm up sets
295x5
295x5
295x5

On the first rep on the 2nd set, the weight literally felt weightless

Bench Press:
warm up sets
265x5
265x5
265x5

shoulder felt decent still

Heavy ass barbell row, sloppy form
225x5
315x5
315x5

Lateral raise
45s x15

Hammer curl with straps
65 x15

1 arm dead hang (grip strength)
bw ~ 5 secs per
bw ~ 5 secs per

Back pump, arms down, arms up

Feels like I'm growing new muscle, when I flex with my arms down I notice a triangle on my lower traps

Looking diesel, @SaviorSelf.

Best feeling ever when you take weight that should be somewhat challenging and it moves like it's an empty bar.

I use straps when doing Hammer Curls sometimes and it always surprises me how much it helps me get more out of the movement.