For Your Health (a hunk's log)

[cgeorg]

Glad to have you back, that sounds like quite a project! Congrats on hitting the budget.

For our entertainment.

[broseph]

8/23/22

PULL

2:00 rests, 3:00 transitions

Chins BW x 3x10

Landmine Row 90x3x10
I forgot that low reps are stupid on these, so I'll restart them with sets of 20.

Shrug 135x2x20 (silverback-ish)

EZ Curl 38x3x20


Musings: The problem with sets of 20, at least for me, is that the weight never seems to matter. I get a ROM-limiting pump and metabolic fatigue at super light weights and it can feel like a 20 rep max even though I know I can lift much more weight for 20 fresh reps. Maybe I'm just really bad at high reps.

[broseph]

8/24/22

LEGS

2:00 rests, 3:00 transitions

SSB Squat 135x4x10.
TFW you haven't squatted in so long that 135 makes your legs cramp up and you want to cut your sets short on your first leg day in 2 months.

RDL 135x4x10

Seated Calf Raise 95x2x20.
Just a little of this for now.

Toes 2 Bar 3x8.
Not sure what to do for abs. I used to be pretty decent with an abwheel, but I remember it always making my back hurt the next day, even when I stayed super tight. Almost like the intervertebral muscles were sore.

[alek]

It's good to have you back!

[broseph]

8/25/22

PUSH
2:00 rests, 3:00 transitions

Bench 155x4x14

Press 85x3x12

Upright Row 55x3x20

LTE 48x3x20


Musings: My legs are hilariously sore after the lightest leg day ever. Which further proves my point that leg strength is almost totally useless beyond being able to get out of bed/off the toilet. A whole month of hard manual labor in the backyard used my arms, back, shoulders, and chest, but legs were mostly just for carrying stuff and remaining upright.

I'm totally cereal about the idea of being an upper body bro plus Assault Bike sprints. I have enough frog bucks (the money I "make" selling frogs) to buy a bike. I think the sprints would be enough to keep the quads semi juicy, but probably not the hams and glutes.

Who would've guessed squats to be the most vain exercise of all?
For your vanitary hardship.

[Renascent]

My legs are hilariously sore after the lightest leg day ever.

The tail end of my week in a nutshell, lol.

[broseph]

My legs are hilariously sore after the lightest leg day ever.

The tail end of my week in a nutshell, lol.

A little upper body DOMS is actually nice once in a while, but the legs... the legs make you feel like you're disabled.

[broseph]

8/26/22

PULL
2:00 rests, 3:00 transitions

Chins BW x 3x12

Landmine Row 55x3x20. I think I lost count on the last set and did fewer than 20. They were near failure anyway so who cares.

Shrug 135x3x20

EZ Curl 48x4x20

[broseph]

8/27/22

LEGS
2:00 rests, 3:00 transitions

SSB Squat 135x4x12.
Meniscus-problem-knee was not happy after squatting a few days ago, so I repeated the intro weight. Deep knee flexion under a load is what seems to aggravate that one, so I tried to cut depth where I felt a decent quad stretch. I'm still getting below parallel, just not going ass to grass.

RDL 155x4x10

Seated Calf Raise 95x2x20.
Halfway through the first set I thought maybe I was using my hip flexors to raise my knees, so I mind-muscle connected and it changed everything and now my calves are cramping pretty hard. Perhaps my mind-muscle connection is too powerful.

ACFT Leg Tucks 3x12
I remember these being kinda cool so I thought I'd give them a try for abs and hip flexors (since I'm no longer training hip flexors with seated calf raises). I mostly feel them in my lats despite aforementioned mind-muscle power. I guess we'll see what's sore tomorrow.

[broseph]

8/28/22

PUSH
2:00 rests, 3:00 transitions

Bench 165x3x16, 1x14

Press 95x4x10

Upright Row 65x3x18
Forearms felt the most fatigued here... maybe it was the leg tucks from yesterday.

LTE 53x4x20


Musings: Electrical, deck final, and pool final inspections tomorrow. And taking delivery on a new(er) minivan from Carvana. And shipping some frogs. Maybe Bed, Bath, & Beyond, I don't know, I don't know if we'll have enough time.

[broseph]

8/31/22

PULL
2:00 3:00 rests, 3:00 4:00 transitions. 2 long work days in a row, and I haven't been sleeping well, and I ate tons of tacos for lunch. I'm sleepy and nauseated.

Chins BW+10x3x12, last set @10-ish.
I'm good at heavy weight low rep chins, but I have very little capacity for light weight high rep. I would blame my historical lack of high rep training, but it doesn't seem to affect other lifts as severely.

Landmine Row 65x3x20

Shrug 145x3x20

EZ Curl 53x4x20

[broseph]

9/1/22

LEGS
2:00 rests, 3:00 transitions

SSB Squat 155x4x15

RDL 165x4x12

Seated Calf Raise 105x3x20

Hanging Knee Raise x3x8
Super slow motion, knees to elbows, focus on spinal ROM.


Musings: I've been seriously considering an Assault Bike lately, so last night I thought I'd see if Titan makes a version. They do. And they're having a Labor Day sale. So I got one for $600 shipped after taxes. Who knows when it will arrive.

[broseph]

9/2/22

PUSH
2:00 rests, 3:00 transitions

Bench 175x3x14, 1x12

Press 100x4x10

Upright Row 70x3x18

LTE 58x4x20


Musings: Going to Chicago tomorrow for a Rammstein concert. Might squeeze in a Pull workout in the morning, might not.

[broseph]

9/5/22

PULL
2:00 rests, 3:00 transitions

Chins BW+20x3x10, 1x8

Landmine Row 75x3x18

Shrug 165x3x20
I cued these a little differently and they felt more useful. I focused on "pull elbows up" and was able to engage the traps while avoiding the internal shoulder rotation I tend to get with "touch shoulders to ears."

EZ Curl 58x4x20


Musings: Driving 3 hours is like, not a big deal at all when there aren't 4 children in the car.

Rammstein was awesome. I received a few compliments on my TST shirt which was cool. Also, I painted my nails like a total poser.

Weekend food was a treat. Culver's for lunch on the drive down. Pizano's Pizza for Dinner. $18 beers at the concert. Best breakfast potatoes I've ever had at Chicago Waffles, and I also discovered Liege waffles which are the pretzel bun version of waffles and I love them and have already looked up some recipes. Leftover Pizano's for lunch when we got home. Baked pumpkin oatmeal for breakfast today.

[broseph]

9/6/22

LEGS
2:00 rests, 3:00 transitions

SSB Squat 175x4x12

RDL 175x3x12

Seated Calf Raise 115x4x20

Hanging Knee Raise 4x8

Armblaster Curl rest-pause (30 second rest, each set to positive failure)
88x 18, 7, 5 @extreme bicep cramp, brb keeping my arms straight for the next little bit.


Musings: I'm doing extra bicep/tricep work on non push/pull days for obvious reasons. Should probably do the same for calves...

[broseph]

9/7/22

PUSH
2:00 rests, 3:00 transitions

Bench 185x4x12

Press 105x4x10

Upright Row 75x3x18

LTE 63x4x20

I'm doing extra bicep/tricep work on non push/pull days for obvious reasons. Should probably do the same for calves...

So let it be written, so let it be done;

BW Single Leg Calf Raise (alternating sides without rest, each set to positive failure)
14, 8, 8, 6

[broseph]

9/8/22

PULL
2:00 rests, 3:00 transitions

Chins BW+25x3x10, 1x8

Landmine Row 85x3x18

Shrug 175x3x20

EZ Curl 63x4x20

French Press (30 second rests, each set to positive failure)
88x 25, 12, 10

[broseph]

9/10/22

LEGS
2:00 rests, 3:00 transitions

SSB Squat 185x4x12

RDL 185x4x10

Seated Calf Raise 125x4x20
Unlocked a new cue for these: "knees forward"
Muscle-wise, I don't know who's doing what, but trying to push the knees forward=much better calf burn. It's probably just maintaining an unfavorable leverage.

Hanging Knee Raise 4x8

Armblaster Curlz (30 second rests, each set to positive failure)
93x 16, 9, 7, 5

[broseph]

9/11/22

PUSH
2:00 rests, 3:00 varied transitions

Bench 195x4x12

(20:00 transition due to stuff)

Press 110x4x10
I suspected the high rep benching was hurting my press performance (because my press performance seems to super duper suck lately). The incidental 20 minute break after benching today confirmed that. But high(ish) rep pressing has never gone well for me (always feels like Blood Flow Restriction training), and today's last set still felt weirdly difficult.

I'm only including the press in this program for anterior delt/upper chest work. Maybe I'll go ultra bodybuilder and replace it with incline DB press or something. Or just do more bench and upright row.

Upright Row 80x3x10

LTE 68x4x20

BW Single Leg Calf Raise (alternating sides without rest to actual failure)
15, 10, 9, 7

[broseph]

9/14/22

It's weird how you can go weeks without lifting once you've decided to do that. But once you start back again, 2 days feels like an eternity and I'm a lazy piece of shit who can't even spell "piece" right. For your real time musings.

PULL
2:00 rests, 3:00 transitions

Chins BW+35x 10, 10, 9, 9

Landmine Row 95x3x16

Shrug 185x3x20

EZ Curl 68x3x20

French Press (30" rests) 98x 19, 8, 6, 6