Just GSD.

[mgil]

8/22/2022

Softball tendon pulverizing

TBDL:
1x5x150
5x5x200

Notes:

Was in NYC at the end of last week. Got the hotel session in and that helped with mobility. Still a bit sore from lots of walking and driving, so I throttled back a bit. Felt pretty strong though. All sets were easy as desired.

[mgil]

8/24/2022

Banded hip isolation work

BP:
2x10x45
1x10x95
1x5x135
1x5x185
1x5x225
1x5x245
1x5x265
1x5x225
4x5x185

Notes:

I can feel this weekly progressing closing in on me, but I also didn’t get in my supplemental volume on Saturdays the last couple of weeks. I’ll try to do that this weekend.

Did some reading on r/startingstrength of a few posts. By god they’ve gotten more stupid. Anyhow, used that as motivation to get my e1RM closer to 315.

Flew through backoff work which makes more sense to me than flying through warmups to save time.

[mgil]

8/26/2022

KB goblet squats:
1x5x8
1x5x12
1x5x16
1x5x20

SSB squats:
1x5x45
1x5x135
1x5x185
1x5x225
1x1x275
1x1x315
5x5x185

KB OHP:
1x10x4
1x10x6
1x10x8
1x10x12

OHP:
1x5x45
1x5x95
3x1x135
3x5x95

Pull-ups:
3x5xPurple

Notes:

Long day at work, but was able to have a solid session. Hip mobility continues to improve. 315 looked pretty easy.

Shoulders were tired going into OHP.

Got a really good sweat going tonight. Felt nice for a change. I’d been afraid to push things for quite a while.

[mgil]

8/27/2022

KB goblet squats (nude):
1x5x8
1x5x12
1x5x16
3x5x20

BP:
2x10x45
1x10x95
1x5x135
3x{1,2,3,4}x185

TE + FP:
5x10x45

V grip lawn chair pull downs:
1x10x45
3x10x80

Ab Wheel (partial, but improving):
3x5xBW

Notes:

Early session. Did the goblet squats to get blood flowing in my knees and hips. I woke up a bit sore from running the weight up a bit, I reckon.

Put some words on Instagram because I’ve had a good bit of success treating accessory work like “finishers” wherein I don’t care much about what the weight is, rather that I can get in some (useful) volume.

[mgil]

8/29/2022

TBDL:
1x5x150
1x5x200
1x3x240
1x3x290
1x3x310
1x3x330
1x3x350
1x3x380
1x1x400
3x5x240

KB Bro Supersets:
1x10x4
1x10x6
1x10x8

Notes:

Something was off so I cut reps short. Pretty happy with the session since I ran up to a single at 400 that was likely around RPE 8 provided my grip would hold. The triple at 380 was without chalk, which is a mistake with this trap bar.

[mgil]

8/31/2022

BP:
2x10x45
1x10x95
1x5x135
1x5x185
1x5x225
1x1x245
1x1x265
1x2x275
3x5x225

Notes:

Long day… details are in the IG caption. Good to be in the gym and burning off cortisol.

[augeleven]

Glad to hear everyone is ok

[mgil]

Glad to hear everyone is ok

Thank you! Yeah, life can keep us on our toes sometimes.

[mgil]

9/2/2022

SSB squats:
2x5x45
1x5x135
1x5x185
3x5x225

Notes:

Soooooooo tired today. Barely was able to haul my butt out to the garage to get this done. Happy with mobility progress. Need to get back to the small stuff.

[EricK]

I aspire to your diligence.

[mgil]

I aspire to your diligence.

It’s necessary for my own sanity.

[mgil]

9/3/2022

BP:
2x10x45
1x10x95
1x5x135
5x5x185
1x15x185

Notes:

One of those sets was a count of six. Whatever.

Hitting 185x15 was pretty cool and not too hard. I probably could’ve squeezed out a few more reps, but didn’t care.

Last photo in the post is for my OnlyFans. Sign up for only $1.37 a month.

[mgil]

9/4/2022

Foam rolling x 3

Ab wheel:
3x5 (a little further each session…)

KB complex*:
1x10x4
1x5x6
1x5x8
1x5x12
1x5x16

Pull-ups:
3x10xBigRed

Banded hip isolation work

Notes:

This type of workout feels good in the morning. Far from max effort, just getting the blood flowing, and general physical awareness.

Looking forward to deadlifts tomorrow.

*Complex was curls, SDL, kb Arnold press, goblet squats. Good whole body combo to warm up with.

[mgil]

9/5/2022

TBDL:
1x5x150
1x5x200
1x5x240
1x5x290

Notes:

Nice short session with meaningful work done and feeling better after the session is over as opposed to feeling like poop.

I wish my brains worked this well 20 years ago.

[mgil]

9/7/2022

Foam roller

Banded hip isolation work

Glute bridges

BP:
3x10x45
1x10x95
1x5x135
7x5x185

Notes:

Shoulders were feeling a bit poopy, so I stayed off the intensity and ran fairly light sets until the joints felt warm.

Things are in good order.

[mgil]

9/15/2022

Run/walk/jog cycles for about 25 minutes

Notes:

Cardio and/or running is terrible. I signed up with the family to do a couple of 5Ks. I’ve got a shit schedule at work the next week, but I’ll try to mix some lifting in.

Did some kettlebell work last weekend to stave away the atrophy.

[mgil]

9/17/2022

Run/walk 1:1.5 minute intervals for 8 rounds

BP:
2x10x45
2x5x95
1x5x135
5x5x185

Notes:

Got in another round of cardio work. For the really out of shape that lift weights and are super fat, you might get some quick cardio gains. Tonight was way better than last time, although I warmed up a bit smarter this time also.

Doing light bench after to keep things going.

[mgil]

9/18/2022

KB: curls, OHP, DL, goblet squat
3x10x4(x2)
3x5x6(x2)

KB: swings, goblet squat
3x5x16
3x5x20

Ab wheel:
5x5

Banded hip work
1 round

Notes:

Got up early and just wanted to get things moving.

[mgil]

9/30/2022

SSB squats:
1x5x45
1x5x95
1x5x135
3x5x185

Wide grip pull-ups:
4x5xBigRed

Pull-ups:
4x5xBigRed

TE + FP:
3x10x45

Notes:

Last couple of weeks have been hell at work. Exhausted!

[mgil]

10/2/2022

Softball fun in the hip and buttocks

Banded hip isolation stuff

KB curls + OHP:
2 rounds…
1x10x4
1x10x6
1x5x8
1x5x12

KB OHP:
3x5x16

Foam rolling

Ab wheel:
3x5

Notes:

Feeling good. Need to pick things back up before winter fully settles in.