Exodus Strength

2/1/23

Press 115x5, 130x5, 145x8@8

Seated DB Press 55x4x9

Supersetted:
Incline DB Curl 27.5x4x8
Incline Tricep Press 118x4x12

2/2/23

Titan Bike
20:00
20.6 mph
9.8 Cal/min

2/3/23

Squat 365x1, 295x5x5
(85%, 70%, H=322)
Not sure if I did 5 or 6 sets.

Deadlift 455x3x1

Banded Landmine Squat +65x3x20
Not only was I lying to myself by including the bar weight on these, I was also doing double plate math with whatever was on the sleeve, e.g. a single 45 plate would get logged as 135 pounds. This is starting to get embarrassing.

broseph wrote: ↑Fri Feb 03, 2023 2:14 pm This is starting to get embarrassing.

That’s it. That’s what I’m renaming my log. Thank you.

2/4/23

Bench 300x8x3
(80%, H=600)
These got heavy, but were done E2MOM. So, there's that.

Landmine Row +155x3x11, 1x15

Titan Bike
10:00
22.2 mph
11.7 Cal/min
(active recovery?)


Additional lying-to-myself musings: After years of caring about how big and small I am, I finally purchased a Myotape.

Turns out, the crappy fabric tape measure I've been using is not accurate. So my waist is 1.5" smaller than I thought, but my arms are 0.75" smaller. I think I liked it better the other way.

broseph wrote: ↑Sat Feb 04, 2023 9:11 am Additional lying-to-myself musings: After years of caring about how big and small I am, I finally purchased a Myotape.

Turns out, the crappy fabric tape measure I've been using is not accurate. So my waist is 1.5" smaller than I thought, but my arms are 0.75" smaller. I think I liked it better the other way.

I just ordered a Myotape. We'll see if I see similar results. I kind of think it might go the other direction for my waist.

2/5/23

Press 120x3, 135x3, 155x7

Seated DB Press 55x3x9, 1x14

Supersetted:
Incline DB Curl 27.5x4x9
Incline Tricep Press 118x4x12


Musings: Furnace went out yesterday; error code says pressure switch is stuck closed. All the hoses and ports seem patent, and I tried shaking/tapping the pressure switch to no avail. Luckily, a sudden heat wave brought us from the teens to the thirties so we shouldn't freeze to death while I wait for the weekend to pass and HVAC service rates to normalize.

Or I could order a replacement part for $35, which would take a week to get here and possibly not be the fix. But would be sofaking cheap.

2/6/23

Titan Bike
20:00
20.9 mph
10.0 Cal/min

2/6/23

Squat 335x5x3
(80%, H=375)

Banded Landmine Goblet Squat +75

Barbell Hip Thrust 185x


We had unexpected company halfway through my squats. Since I went up all sweaty, and the furnace is broken, I am now freezing and uninterested in finishing leg day. For your deload.

2/7/23

Bench 335x1, 262.5x10x5 (E2MOM)
(90%, 70%, H=656)

Chins BW+100x5x4 (E2MOM)


Musings: I need to stop doing early morning cardio. Maybe my subconscious is anticipating it too much, but I keep waking up (wide awake) ~45 minutes earlier than I need to, which means I'm tired all day and especially tired at night. So by the time the children go to bread I'm barely hanging in there and can't even watch a full episode of anything with my wife, let alone engage in extracurricular bedroom activities.

If I skip cardio AND actually sleep until my alarm goes off, that's a total of 1:15 of later sleep. I think I'll try to get 10 minutes of somewhat intense biking after my lifting sessions, and a couple longer sessions on the weekend. That's enough cardio, right? Unless I skip all those 10 minute sessions, which I probably will...

And just so we're clear, sleeping later will simply enable me to stay up later; I'm getting 7-8 hours of sleep no matter what. (never sacrifice sleep for exercise)

broseph wrote: ↑Tue Feb 07, 2023 2:01 pm If I skip cardio AND actually sleep until my alarm goes off, that's a total of 1:15 of later sleep. I think I'll try to get 10 minutes of somewhat intense biking after my lifting sessions, and a couple longer sessions on the weekend. That's enough cardio, right? Unless I skip all those 10 minute sessions, which I probably will...

I know from… a friend’s… experience that this will not work.

broseph wrote: ↑Tue Feb 07, 2023 2:01 pm And just so we're clear, sleeping later will simply enable me to stay up later; I'm getting 7-8 hours of sleep no matter what. (never sacrifice sleep for exercise)

Goddamn right. At this age, sleep easily trumps food and exercise in terms of how I feel throughout the day. There is absolutely no substitute for sleep, whereas I can get by fine on shitty food, little food, etc. for quite awhile, and I have never had any negative effect from shorter training sessions. Quite the opposite.

DCR wrote: ↑Tue Feb 07, 2023 4:03 pm

broseph wrote: ↑Tue Feb 07, 2023 2:01 pm If I skip cardio AND actually sleep until my alarm goes off, that's a total of 1:15 of later sleep. I think I'll try to get 10 minutes of somewhat intense biking after my lifting sessions, and a couple longer sessions on the weekend. That's enough cardio, right? Unless I skip all those 10 minute sessions, which I probably will...

I know from… a friend’s… experience that this will not work.

broseph wrote: ↑Tue Feb 07, 2023 2:01 pm And just so we're clear, sleeping later will simply enable me to stay up later; I'm getting 7-8 hours of sleep no matter what. (never sacrifice sleep for exercise)

Goddamn right. At this age, sleep easily trumps food and exercise in terms of how I feel throughout the day. There is absolutely no substitute for sleep, whereas I can get by fine on shitty food, little food, etc. for quite awhile, and I have never had any negative effect from shorter training sessions. Quite the opposite.

Brewing a pot of coffee right this minute, just to do some motherfucking rows.

I am slowly coming around to this realization about sleep, and I hate it.

DCR wrote: ↑Tue Feb 07, 2023 4:03 pm

broseph wrote: ↑Tue Feb 07, 2023 2:01 pm If I skip cardio AND actually sleep until my alarm goes off, that's a total of 1:15 of later sleep. I think I'll try to get 10 minutes of somewhat intense biking after my lifting sessions, and a couple longer sessions on the weekend. That's enough cardio, right? Unless I skip all those 10 minute sessions, which I probably will...

I know from… a friend’s… experience that this will not work.

Yeah... On the first day of trying to implement this strategy, I didn't.

Renascent wrote: ↑Tue Feb 07, 2023 5:49 pm

DCR wrote: ↑Tue Feb 07, 2023 4:03 pm

broseph wrote: ↑Tue Feb 07, 2023 2:01 pm And just so we're clear, sleeping later will simply enable me to stay up later; I'm getting 7-8 hours of sleep no matter what. (never sacrifice sleep for exercise)

Goddamn right. At this age, sleep easily trumps food and exercise in terms of how I feel throughout the day. There is absolutely no substitute for sleep, whereas I can get by fine on shitty food, little food, etc. for quite awhile, and I have never had any negative effect from shorter training sessions. Quite the opposite.

Brewing a pot of coffee right this minute, just to do some motherfucking rows.

I am slowly coming around to this realization about sleep, and I hate it.

Lol opposite for me- I'm always looking for an excuse to be lazy. But I also think sleep should be prioritized and is one of the few things about which we should "listen to our bodies."

2/8/23

Press 130x5, 145x3, 162.5x6

Seated DB Press 55x4x10

Supersetted:
Incline DB Curl 27.5x4x10
Incline Tricep Press 118x4x10


Day off work (sorta). Going out to breakfast with my wife. For your day date.

2/9/23

Squat 295x7x5
(70%, H=389)

Sissy Squat BWx3x10
These feel goofy and awkward and pointless.

Barbell Hip Thrust 185x4x8


Musings: Lettuce be real tea about those banded landmine goblet squats. The "goblet" part is starting to become the hardest part, and my elbows don't love it. My quads get a little pump and burn, but it's not great, and I don't think my elbows could handle the weights necessary to make it a decent quad exercise.

But I have this crazy theory that some of my chronic knee pain is the result of my quads being weak compared to my hams. Squats have never made my quads sore, but always make my hams and adductors sore. But working out at home, I don't have a ton of options for quads (besides movements that aggravate my knees like lunges and more squats).

Have you tried split squats where the knee goes far over the toes? I guess this guy has a whole fitness cult thing going, but this exercise still works



Also have you tried reverse Nordic curls?
Greg Nuckols recommends these, and his fitness cult is much more sensible.

https://www.strongerbyscience.com/reverse-nordic-curls/

@augeleven nice. I’m definitely more apt to join the nuckols cult.

2/10/23

(all lifts E2MOM)

Bench 320x6x2
(85%, H=528)

Landmine Row +155x4x11

Titan Bike
12:00
21.8 mph
11.3 Cal/min

It was only 12 minutes, but that bike probably stole all the gainz I would've gotten from the lifting.

broseph wrote: ↑Thu Feb 09, 2023 2:04 pm Sissy Squat BWx3x10
These feel goofy and awkward and pointless.

It’s not you.

broseph wrote: ↑Thu Feb 09, 2023 2:04 pm 2/9/23
But I have this crazy theory that some of my chronic knee pain is the result of my quads being weak compared to my hams. Squats have never made my quads sore, but always make my hams and adductors sore. But working out at home, I don't have a ton of options for quads (besides movements that aggravate my knees like lunges and more squats).

You try reverse lunges or, better yet, split squats (raised or not)? Fuck forward lunges.

DCR wrote: ↑Fri Feb 10, 2023 4:06 pm

broseph wrote: ↑Thu Feb 09, 2023 2:04 pm Sissy Squat BWx3x10
These feel goofy and awkward and pointless.

It’s not you.

*scoffs*