For Your Health (a hunk's log)

[broseph]

11/17/22

CARDIO

Titan Bike x4:
3:30 on
1:00 off

22.8 mph
12.3 Cal/min

[broseph]

11/17/22

LOWER

Squat 275x7x5
(70%, H=389)
I wore even flatter shoes than last time. Knees felt really good.
Hip flexors still feel "pinched" at the bottom of the squat, and it builds with each rep. Not sure how to fix that.

RDL 315x4x4

Supersetted x3:
Hanging Knee Raise x12
Standing BW Calf Raise x20
Landmine Shrug Row 135x10

Video of the last set of shrugs. Video kept long cuz I thought I looked cute (might delete later):


Maybe I started too heavy. It doesn't look like I'm getting a very good upper trap contraction.

[broseph]

11/18/22

CARDIO

Titan Bike x20:
0:30 on
0:30 off

26.9 mph
16.3 Cal/min

[Allentown]

Titan Bike x20:
0:30 on
0:30 off

20 rounds of :30 seconds rest is brutal. I am pretty sure I die at least 80% every time I do :20s rests for a measly 8 rounds.

[broseph]

Titan Bike x20:
0:30 on
0:30 off

20 rounds of :30 seconds rest is brutal. I am pretty sure I die at least 80% every time I do :20s rests for a measly 8 rounds.

I’m sure my 30:30 rounds are at a much lower RPE than what you’d do. I was sweaty and tired by the end, but still felt “good.”

The programming I’m following wants you to try to maintain a consistent rate for each interval, unlike a true HIIT protocol where the plan is for the last round to be slow motion despite RPE 10.

[JohnHelton]

Regarding the hips pinching at the bottom, you might experiment with the width of your stance. I have the same issue and have found that my hips feel better with a wider stance (toes and knees pointed further out). Of course, everyone's hips are different. Some people feel better narrow.

[broseph]

Regarding the hips pinching at the bottom, you might experiment with the width of your stance. I have the same issue and have found that my hips feel better with a wider stance (toes and knees pointed further out). Of course, everyone's hips are different. Some people feel better narrow.

Hmmm... I do have a narrow squat stance. Problem is, when I try to widen it I'm completely unable to keep my knees out. Back when I was crossfitting, I did a lot of dedicated stretching sessions as well as random-throughout-the-day stretching, and I could never get my stance wider. (I felt like a wider squat stance might help me get under the bar during olympic lifts)

[broseph]

11/18/22

UPPER

Bench Power
250x2x2
275x2x2
300x1
320x1
(H=204)

Skipping my back movement today due not wanting to piss off my elbow flexors after yesterday's shrug rows. And also laziness.

Seated DB Press 45x4x11

Supersetted x3:
Incline DB Curl 22.5x12
Incline Tricep Press 95.5x12
(change plate math)

[broseph]

11/19/22

CARDIO

Titan Bike
30:00

19.7 mph
8.8 Cal/min


Whenever I get up after sitting on the bike for a while, the tip of my dangus tickles. For your pleasure.

[broseph]

11/20/22

UPPER

Bench 320x5x1
(90%, H=500)

Landmine Row 145x4x10

Seated DB Press 45x4x12

Supersetted x4:
Incline DB Curl 22.5x10
Incline Tricep Press 95.5x10

[broseph]

11/21/22

CARDIO

Titan Bike
10:00 @hard

23.1 mph
12.9 Cal/min

[broseph]

11/22/22

LOWER

Squat 315x5x3
(80%, H=375)
I had a lot of gas developing as I went into these, and mildly sharted my pants on rep 2 of set 3. The sound was absolutely hilarious and I had to wait for my own laughter to subside before finishing the set. For your gut health.

Deadlift 410x5x2
(85%, H=440)
Still dealing with the gas, but no further accidents to report.

Supersetted x3:
Hanging Knee Raise x12
Shrug Row 115x10
Standing BW Calf Raise x20

[broseph]

11/23/22

CARDIO

Titan Bike
10:00 on
3:00 off
7:00 on

21.9 mph
11.3 Cal/min

[broseph]

11/23/22

UPPER

Bench 355x1
It seemed to go up quick enough, so I tried for a double and failed. This was my e1RM from 4 weeks ago, and I was hoping for more today. Though the last bench session was 5 singles @90% and I'm hoping those singles were a little too fatiguing and I should have done a lighter session before trying a 1RM. Something like 70% for fast triples or something.

AND ANOTHER THING; I was basing that previous e1RM off a 7RM after a long cycle of higher rep training, and I probably still have some strength-skill to build.

Chins BW+100x6x4

Seated DB Press 45x4x12

[broseph]

11/24/22

ARMS and CARDIO

Supersetted x5:
Incline DB Curl 22.5x10
Incline Tricep Press 95.5x10


Titan Bike x10:
0:20 on
1:40 off
35.2 mph
36.3 Cal/min

Boy do I hate actual HIIT.

Timeline of each interval:
0-12 seconds: This sure does suck, hopefully it's almost done.
13-20 seconds: Shit this is the longest 8 seconds of my life.
20 seconds: Whew, glad that's done.
60 seconds: How do I feel worse after resting? Am I actually going to die?

[broseph]

11/25/22

LOWER

SSB Squat 275x6x6
(70%, H=400)

Barbell Hip Thrust 225x4x5
-never done these before
-hammies wanted to cramp
-overall kind of annoying

Supersetted x4:
Hanging Knee Raise x10
Shrug Row 115x10
Standing BW Calf Raise x20


Musings: Uhhh, you guys? I think I've been doing calf raises wrong this whole time. To try to get the most range of motion, I always try to get up on my toes at the top of every rep, and I think that mental cue was making me do most of the work with my toe flexors vs the actual gastrocnemius.

I was noticing today that even though I squeeze at the top, I feel nothing in meaty part of the calf. Somehow today I figured out to stay on the balls of my feet and squeeze with the gastrocs.

As further confirmation, I've noticed some increase in lower leg thickness, but it's all been in the bottom half of the segment. I noticed the other day that my lower legs looked even less lifty than usual on account of the newly developed cankles, as there wasn't any definition around the gastroc.

Brb, I'm finally going to get bigger calves! (lol probably not)

[broseph]

11/26/22

UPPER

Bench 237.5x5x7, 1x12
(65%, H=384)

Chins BW+100x5x4, 1x6


Musings: Finally finished off the leaves in the yard yesterday, then split and transplanted a bunch of mums, catmint, and rudbeckia. Fixed 2 sinks today- 1 leaking, 1 clogged. Going to chop a bunch of wood now. For your chores.

[broseph]

11/28/22

CARDIO

Titan Bike x3:
5:00 on
2:00 off

23.2 mph
12.9 Cal/min

[broseph]

11/29/22

Bench 255x8x5
(70%, H=444)


Musings: I worked all day and evening yesterday, so I benched this morning instead of cardio. It felt heavy and slow and my hands were puffy- 2 thumbs down on early morning fasted lifting.

[broseph]

11/29/22

Squat 335x 2, 3, 5
(85%, H=440)

Weird rep scheme because I had to quick get these done to go back to fucking work.

Deadlift