Just GSD.

[mgil]

4/27/2022

FUBP:
3x10x45
1x10x95
1x10x135
1x10x145
1x10x155

Some kettlebell step ups, foam rolling, and light bro work also.

Notes:

Chest is a bit sore and I’m kinda tired. Just throttling back for consistency.

Instagram continues to become a massive growing pile of shit with worse functionality than previous. The keep trying to merge IG into Facebook, because Facebook is even shittier with declining use, and it makes the app worse. Gotta figure out some other less shitty webhost for mediocre lifting. Maybe back to YouTube or some shit. Anyhow…

[mgil]

4/30/2022

TBDL:

3x5x150
3x5x200

Notes:

Right hip was so angry this morning that I thought my leg was longer than the other, like when you’re wearing a shoe on one foot. So weird.

Anyhow foam rolling and poking a softball into soft tissue helped me get moving. Did some rehab stuff and then these pulls with 3-5 second eccentrics. Fun. Finished with some isometric stretching stuff.

[mgil]

5/16/2022

TBRDL:
1x5x150
5x5x200

BP:
2x10x45
1x10x95
5x8x135

Notes:

Didn’t know it had been over two weeks. Well, I’ve been doing hip rehab shit and staying pain free for the most part. Mobility is improving despite not adding 5lbs to the bar.

[mgil]

5/17/2022

Hip stuff:
2 rounds both sides. Black + red

KB ladder:
4x1 round
6x1 round
8x1 round

TE+FP:
3x10x45

Notes:

Added small red elastic tube to the big black elastic tube. Progress! Although lame, this stuff is adding noticeable strength to my hip joints without beating the shit out of me.

[mgil]

5/18/2022

OHP:
1x5x45
1x3x95
1x1x135
1x1x155
1x1x175
1x3x135

Hip stuff

Notes:

The latest stupid ss video on OHP made me wonder where mine is at. Well it sucks, but it’s been since last November that I’ve even tried pressing, I think.

Whatever

[mgil]

5/22/2022

Hip stuff

BP:
2x10x45
1x10x95
1x3x135
1x3x155
1x3x175
1x3x185
1x3x205
1x3x225
1x3x245
3x5x185

RDL+Shrug+Rows:
1x5x135
1x5x185
1x5x135

Notes:

Hip stuff is good. Figured out how to hit the flexors directly in the superset. 6 movements total in this banded work.

Noodling around on bench to find useful weights. I think this approach works okay for people with an experienced training history.

Kept the RDL superset light so that I’m not fucked up for the next day.

[Renascent]

Figured out how to hit the flexors directly in the superset.

Marches?

[mgil]

Figured out how to hit the flexors directly in the superset.

Marches?

I dunno what I’d call them, but I just lean on the workbench and draw the knee that has the ankle bands up toward my chest.

[mgil]

5/22/2022

BAPU:

3x~10

Notes:

Figured out these bands thanks to an IG post from @dcw. I don’t follow as many fitness celebrities like Alan Thrall anymore so I missed it prior.

Anyhow, I probably used too much of a band, but that’s okay. Maybe I’ll try chins next time?

Pollen sucked shit in a sock this Sunday (5/22) and sweat from my head makes it collect in my eyes. Fuck pollen and fuck yard work.

[EricK]

Figured out how to hit the flexors directly in the superset.

Marches?

I dunno what I’d call them, but I just lean on the workbench and draw the knee that has the ankle bands up toward my chest.

I call that the Saturday Night Special.

Glad to see you're keeping things moving, hope the rehab is helping.

[mgil]

Figured out how to hit the flexors directly in the superset.

Marches?

I dunno what I’d call them, but I just lean on the workbench and draw the knee that has the ankle bands up toward my chest.

I call that the Saturday Night Special.

Glad to see you're keeping things moving, hope the rehab is helping.

Slowly but surely. My free advice is to not fight off a nagging injury for 7 years.

[mgil]

5/24/2022

Jabbing a softball into my ass and hip for a few minutes.

TBDL:
1x5x150
2x5x200
3x5x240

KB supersets:
1x4
1x6

Notes:

Pacing myself today. Probably do bench in a day or two. One major lift and some mobility and accessory stuff is sufficient at this point.

Good to see the log velocity increasing across many fronts.

[EricK]

Slowly but surely. My free advice is to not fight off a nagging injury for 7 years.

Maybe you should have been adding 5, then you'd be harder to kill and generally more useful...

Jabbing a softball into my ass and hip for a few minutes.

Video? You're always such a tease.

[mgil]

@EricK, join my OnlyFans for premium content…

[mgil]

5/25/2022

BP:
2x10x45
1x10x95
1x4x135
1x4x155
1x4x165
1x4x175
1x4x185
1x4x195
1x4x205
1x4x215
1x4x225
3x8x145

Notes:

Long-ish day at work so I skipped accessory work.

Tried a similar scheme as last week but with smaller jumps and sets of 4. Most sets were done with a minute or so rest at most. Got through this session in about 20 minutes.

[mgil]

5/26/2022:

KB Halos:
1x10x4
1x10x6
1x10x8

PU:
5x5xPurple

KB Goblet Squats:
1x5x8
1x5x12
1x5x16
1x5x20
1x5x24

Softball in the hip (@EricK in video)

Notes:

Hips are feeling pretty mobile now. Witness good depth in the goblet squats.

Remembered halos were a thing the other day and incorporated them as a shoulder warmup before pull-ups. Tried the Rogue purple band and was doing okay with sets of five. Maybe I’ll stay there for a bit and build reps then lighten the band? Dunno

[EricK]

Softball in the hip (@EricK in video)

If you turn up the volume you can hear the muffled but frantic grunting and gasping. But I don't finish. He rarely lets me finish.

[mgil]

5/28/2022

Banded hip supersets

5/29/2022

KB Halos:
1x5x4
1x5x6
1x5x8
1x5x12
1x5x16
1x5x20

Pull-ups:
5x5xBlack Band

KB Curls + OHP:
1x5x4
1x5x6
1x5x8
1x5x12

Notes:

Things are feeling good. Black band is a little too light currently but purple is a little too much assistance. Probably switch back to purple and do AMRAPs.

[mgil]

5/31/2022

TBDL:
1x5x150
1x5x200
1x3x240
1x3x290
1x3x310
1x3x330

Notes:

Definitely am rusty when pulling anything that starts to “feel heavy”. No worries.

Beach traffic has started already and doubled my commute time home. I hate this so much… no accessory work tonight.

[mgil]

6/1/2022

BP:
2x10x45
1x10x95
1x5x135
1x5x145
1x5x155
1x5x165
1x5x175
1x5x185
1x5x195
3x10x135

PU:
5x5xPurple

Notes:

Got this all done in about 30 minutes. Nice.

Probably could’ve done 205x5 on bench, but capped the fatigue just because. Used the purple band on pull-ups since my upper back was a bit tired from yesterday. Shoulders are feeling pretty good.