For Your Health (a hunk's log)

[broseph]

3/5/23

Bench (deload) 225x3x5

Incline DB Bench 70x3x10, 1x16

Wide Grip PU +50x4x6

Inverted Row BWx 16, 12

I traded 1 set of pullups for 2 sets of BW inverted rows. Just trying to diversify my back work.

[broseph]

3/6/23

Press (deload) 115x3x5

Seated DB Press 55x3x11, 1x14

Supersetted:
Incline DB Curl 30x4x11
French Press 108x4x10

Titan Bike
10:00
22.3 mph
11.9 Cal/min

[broseph]

3/7/23

Deadlift 315x3, 360x3, 405x8@8.
These are basically singles with super short rests, so my "8@8" is pretty meaningless for 1RM estimations.

Sisy Squat BWx4x10

Hip Thrust 245x4x8

Hanging Knee Raise 4x8

[broseph]

3/8/23

Bench 225x5, 255x5, 290x8@9.5
These still felt heavy, even after the deload. But I didn't deload the accessory work on bench or press day; maybe all the dumbbell work is actually a decent stress?

Incline DB Bench 70x4x11

DB Row 60x3x8, 1x16

Titan Bike
15:00
21.0 mph
10.3 Cal/min

[broseph]

3/9/23

Press 115x5, 135x5, 150x9@9

Seated DB Press 55x4x12
Progress is slowing on these. Might switch them out for upright rows once they get too stale.

Supersetted:
Incline DB Curl 30x4x12
French Press 108x4x11

[broseph]

3/10/23

Low back got super stiff in the middle of the night and has stayed that way all day. Still gonna try and squat.


Squat 295x5, 335x3, 375x5@8.5

Sisy Squat BWx4x11

Hip Thrust 245x NOPE. Tried 1 rep and my low back said "No Way Brosé." I'm not too upset about it.

Hanging Knee Raise 3x10

[broseph]

3/12/23

Bench 240x3, 275x3, 310x5@9

Incline DB Bench 70x4x12

Wide Grip PU +50x3x6, 1x7

Inverted Row BWx3x12

Titan Bike
20:00
20.4 mph
9.7 Cal/min

[broseph]

3/13/23

Press 125x3, 140x3, 160x5@8.5

Upright Row 85x3x12, 1x16

Supersetted:
Hammer Curl 30x3x10, 1x16
French Press 108x3x12, 1x15


Musings: Some of my accessories are feeling a little stale, so I'm going to alternate them with fresh moves. For your freshness.

[broseph]

3/14/23

Deadlift 335x5, 385x3, 425x5@8

Sisy Squat BWx4x12

Hip Thrust 245x3x9, 1x14

Hanging Knee Raise 3x10


Musings: Halfway through deadlifts I had to run upstairs for spicy poops. We had Popeye's for dinner last night and apparently it hit us all at the same time and I had to wait my turn while the children pooped in both bathrooms. I didn't realize the kid before me clogged the toilet, as I was in a great hurry to evacuate, and shortly after my first curtesy flush I felt cold poopy water touch my dangling participle.

So with soil still between my butt cheeks I jumped to my feet, realized what was happening, and quickly plunged the still-filling toilet bowl. Luckily, the poop-water level never breached the top of the bowl and I was able to get cleaned up and back to deadlifting.

My wife said we're never eating there again. I'm still gonna.

[Renascent]

I didn't realize the kid before me clogged the toilet, as I was in a great hurry to evacuate, and shortly after my first curtesy flush I felt cold poopy water touch my dangling participle.

My son was notorious for creating this exact situation for a while.

My wife said we're never eating there again. I'm still gonna.

Can't blame you.

[broseph]

I didn't realize the kid before me clogged the toilet, as I was in a great hurry to evacuate, and shortly after my first curtesy flush I felt cold poopy water touch my dangling participle.

My son was notorious for creating this exact situation for a while.

It's insane how much a child can poop- and it's so dense and noncompliant with plumbing. I don't understand how it can't snake down the toilet but somehow was all coiled up in the intestinal tract of such a tiny person.

[broseph]

3/15/23

Bench 255x5, 290x3, 325x4@10
e1RM coming in low here. I'm definitely carrying more fatigue throughout the week on this programming, but I'm hoping that leads to swollertrophy and not regression. Just need more sheet cake.

Really though, as long as I'm making progress on the accessories and looking hella swoll, I'm not too worried about an e1RM dip on the big lifts. Especially since my actual 1RM's were tested under peak conditions after a proper taper. The current goal is to maintain strength skill while focusing on hypertrophy. (that's what I keep telling myself)

Incline DB Bench 75x3x10, 1x14

DB Row 60x5x10

Titan Bike
20:00
21.1 mph
10.4 Cal/min

[broseph]

3/16/23

Press 135x5, 150x3, 167.5x5@10

Seated DB Press 60x3x8, 1x12

Supersetted:
Incline DB Curl 30x3x12, 1x14
Dip BW x4x14


Musings: I haven't done dips in well over a decade, but have been itching to try them now that I'm doing more non-big-3 lifting. As is tradition, I've had a Rogue Matador attachment in my cart for weeks. Today I was struck with inspiration and put my 2 barbells over the rack safety pins and it was the perfect spacing for dips.

[DCR]

Really though, as long as I'm ... looking hella swoll, I'm not too worried about an e1RM dip on the big lifts.

That's the spirit.

[broseph]

3/17/23

Squat (deload) 265x3x5

Sisy Squat BWx3x12, 1x20 @form breakdown
Fearing knee aggravation, I've progressed these very slowly. I think it's time to start treating them like any other lift.

Hip Thrust 245x3x10, 1x16

Hanging Knee Raise 3x10, 1x8

[broseph]

3/18/23

Titan Bike
33:00
19.7 mph
8.7 Cal/min

[broseph]

3/19/23

Preworkout Musings: I'm experiencing EXTREMELY delayed onset muscle soreness in my triceps from those dips? I was surprised they weren't sore the day after. And when they felt a little sore yesterday I thought "good thing I'm taking a rest day before benching." Now today they are very sore. For your DOMS.


Bench (deload) 225x3x5

Incline Fly 15x4x16
Taking it real easy here as I know I'm going to be wicked sore from that deep stretch.

Wide Grip PU BWx4x10

Inverted Row BWx3x12

[broseph]

3/20/23

Press (deload) 115x3x5

Upright Row 85x3x13, 1x18

Supersetted:
Hammer Curl 30x3x12, 1x20
Dips BWx3x12, 1x16

Titan Bike
15:00
21.5 mph
10.8 Cal/min

[broseph]

3/21/23

Deadlift (deload) 300x3x5

Sisy Squat BWx4x14 @quad pump

Hip Thrust 245x4x12
I don't love these. Also, low back pump?

Abwheel 3x10
Haven't done these in ages. Can't wait to have debilitating ab DOMS later.


Musings: I switched my desktop browser from Chrome to Firefox and now I have to rebuild my custom dictionary because I can't stand all those red squigglies all over the place. Brb, adding squigglies to dictionary. And Brb.

[broseph]

3/22/23

Bench 225x5, 260x5, 295x8@9

Incline DB Bench 75x4x12

DB Row 60x5x12

Titan Bike
22:00
19.8 mph
8.9 Cal/min