KOTJ: back up in that ass with the Resurrection

[mjstrength]

Fuck boy. Welcomeback

[KOTJ]

Fuck boy. Welcomeback

I'm in Seoul to meet my fans. Visit my hotel room tonight.

[KOTJ]

8/10/22

Worked out too late. Had to quit early

HBS
405: 2@7.5, 2@8.774446666889

Banged plates on a j cup behind my during second walk out. Less than ideal.

315x8@8

Was supposed to do 2 more sets then leg extensions for 3x AMRAP @8

[KOTJ]

right pec felt a little of on 225, so i stayed there

bench
225: 4x8

DB fly
20x10, 25:2x10...might have done 30x10 too.

then i fucked around with 25-30 to catch a pec pump

really might need to shim the area inside the rack. noticeable on bench, but probably negligible

[KOTJ]

standing leg curl
5 (no idea what sled weighs): 3x15, maybe 4x15

hbs practice

HBS
225 arbitrary tempo x5
275x8
245: 2x8...or was it 3x8...doesnt matter. last set felt best

playing around with stance for the wonky side. going a little too deep.

leg extensions
5 (again, no idea sled weight): 3x20
too easy but a hassle to add weight

wide hbs air squats
4x10

need to try and fix wonky adductor that's been a little wonky for a long time but never effected low bar

[KOTJ]

8/16

Sumo
315: 4*5

Lat pulldown
Neutral grip 135: 4*8
Prone grip 90: 2-3* 12-20

Seated row
Narrow grip neutral 90: 3x10-15
*Standing/bent: 90x10

Was hungry as fuck for some reason. Will do SLDL and more back work later this week

[KOTJ]

Bench
275: 3x5
245:4

DB bench
72: 3x8

Rushed the second set and glad I had the spot grips.

DB fly
20:20

Buncha DB curls till failure with 20s.

[KOTJ]

8/19
4hr of 90+ degrees Moving shit in the garage and fucking with mats

8/20
4+ hr unloading 3 machines and setting them up, and general fucking with layouts.

8/21

Leg curl
60-80. 3-4 sets x 27-35 searching for failure. Stopped a few reps early each time because that was more reps than I wanted for failure.

Leg extension
Same shit as above

Lat machine pulldown
I think it was between 100-120 for 3-4x20

Seated row machine
Around 80-120 for 3-4x15-20

[KOTJ]

short on time

bench
275: 2x4@8
245x8
235x8 (may have done 2 sets)

DB fly, rest less than 30s
30s x13@8
25s x10@8
20s x12@8

fucked around with loops/straps on the lat machine, to simulate some type of benchy cable crossover shit

[KOTJ]

back a little off. safe day

HBS
275x8
295: 2x8

wore the wrong fucking shoes

Leg ext...about 1 minute or less after squats
70x20
90x20...about 1 minute rest
90x20..3-5 minutes rest. easiest set

should probably start at 110-120 next time

[KOTJ]

8/26

IB 20 degrees
225x6@8
205:8,7
195x6

DB press
40:12,10,10

DB lat raise
20s x10. dead shoulders.

DB rev fly
10s: 3x15, 10

Hammer curl
35x8

curls
25s: 4x8

other curls
15sx15

short rest periods for accessories; sub 1-2min

[KOTJ]

Tried some light sumo last night. Back was getting aggravated. Wi play around again today.

[KOTJ]

sumo, wider stance, not locked out
225:4x8

no back fuckery

trap SLDL
185:4x8

no fuckery

LP machine
115:12, 3x10

Row machine
115x15
130x15
145: 2x15

rev db fly
15x10
10:2x15

back machines handles spin. not sure if by design. i guess ill buy some versa grips

[Hardartery]

sumo, wider stance, not locked out
225:4x8

no back fuckery

trap SLDL
185:4x8

no fuckery

LP machine
115:12, 3x10

Row machine
115x15
130x15
145: 2x15

rev db fly
15x10
10:2x15

back machines handles spin. not sure if by design. i guess ill buy some versa grips

The handles do typically spin by desigm pm thos, IME. I believe the idea is to permit a constantneutral grip for the movement and de-emphasize forearm and wrist involvement.

[KOTJ]

Woke up and back feels fine. Felt the worst yesterday. Sweet

[KOTJ]

Bench
did a dumb. wide grip, wraps in forever for first set
275x3. bad
275:5 @7.5, 5 @8, 5 @8.3

LPPM
100x10
85: 12,20,20

PMF
55x15

great pump

DB lat raise
15:15, 12, 12

[KOTJ]

moving garage shit around for a leg press hack combo.

then moving it in.

then realizing the item was not as described...guess i can work out tonight at least.

item is getting returned, then i can wait a few weeks for the right thing to show up.

[Hardartery]

moving garage shit around for a leg press hack combo.

then moving it in.

then realizing the item was not as described...guess i can work out tonight at least.

item is getting returned, then i can wait a few weeks for the right thing to show up.

That sucks. Getting amped for a new toy and then you can't even play with it.

[KOTJ]

return picked up. its been 110+ since last Saturday, and 95+ until 9pm for most of those days.

didnt lift because thats hot as fucking balls.

did my first morning workout today. fucking hate those. also, back fuckery flared then seems to be gone again.

Trap SLDL
225: 3x8

LP
100: 3x12

LC (kinda supersetted with SR)
90: 3x12

SR
100x20
115: 2x15

[KOTJ]

2nd workout of the day because why not

LC
90:3x15

LE
90:3x20

LP
90:3x15

SR kinda myo
100:15,8,7
*finished supinated

Curls kinda myo
25s:15,8
20s:5,2
15s:8,8