Phil's Log Of Extraordinary Mediocrity

[omaniphil]

so youve decided you like the low intensity high volume i gather

ie: 7 sets of 5 DL omg

good work

Yeah, i had stopped lifting for 6 months and was pretty untrained. When starting back a couple of months ago, I decided to run Nuckol's Average to Savage 2.0, and put in conservative 1RMs. They were probably a little too conservative, because the intensity is a little too low, but I'm enjoying the cardio aspects of high rep ranges and multiple sets without getting too sore and injured.

[omaniphil]

11/24/2020

bw 281.7

SSB Squats
195x4 for 6 sets

Seated OHP
100lbsx6 for 7 sets

Lat Pulldowns 4x10

[omaniphil]

11/26/2020

bw 280.1

SSB Squats
190x6 for 7 sets

Bench Press
205lbsx4 for 7 sets

C2 Rower
30 minutes LISS

Time to go put the turkey in. I dry brined and spatchcocked it. Hopefully it turns out not too fartbird-like.

[omaniphil]

11/28/2020

bw 283.5 oops - too much thanksgivinig bloating.

Deadlifts
300lbsx4 for 7 sets

CGBP
165lbsx6 for 7 sets

SSB Paused Squats
165lbsx6 for 5 sets

[omaniphil]

No logging the past few weeks as we just had our 3rd kid, and our schedule is all out of whack.

I've just been throwing a few sets in here and there when I have time, and have not been following any sort of programming. Just trying to not detrain too much.

I also have been dealing with a weird neuropathy in my outer thigh on my left leg. Weird sort of numbness, that I mostly feel at night, accompanied by a sharp shooting pain towards the limit of range of motion during knee flexion. I self diagnosed meralgia paresthetica initially, but the sharp shooting pain doesn't necessarily fit. If this continues for another week or so, I'm going to get a PT consult from BBM.

[cole]

congrats!

[omaniphil]

Cross-Posted from https://exodus-strength.com/forum/viewt ... 02#p331802

I successfully un-fatted myself this past year, pretty effortlessly dropping from 290lbs to 225lbs (with the help of tirzepatide). I'm about 15lbs away from my goal weight of 210, and am currently losing about a pound a week. I currently have a 39.5" waist, and I'm hoping at 210 it will be closer to 38", which I would find acceptable.

I've been training regularly for the past year for the first time in quite some time, but since I've been on a heavy cut, I've mostly gone without a plan, and just trying to hit volume to keep as much LBM as possible. My upper body strength levels have plummeted, but I've mostly kept my squat and deadlift level during the cut.

My most recent lifts I went:
Squats: 6 sets of 3 315lbs @8
Deadlifts 3 sets of 5 365lbs @9
OHP 5 sets of 5 135lbs @8
BP 5 sets of 5 185lbs @8

Once I hit the goal, I intend to start a program, but haven't decided what. Probably one of the Nuckols programs like AtS 2.0 which I already have. I also intend to start logging here daily, which I definitely haven't done regularly in some years.

[omaniphil]

1/1/2023

Been a couple of years. Hopefully will stay on the wagon for at least a while!

Squat: 6x3 315lbs
OHP 5x5 135lbs
BP 5x5 185lbs

Barbell Rows 3x10 135lbs
Overhead Cable Tricep Extension 3x10
Dumbbell Curls 3x10

[DCR]

1/1/2023

Been a couple of years. Hopefully will stay on the wagon for at least a while!

Squat: 6x3 315lbs
OHP 5x5 135lbs
BP 5x5 185lbs

Barbell Rows 3x10 135lbs
Overhead Cable Tricep Extension 3x10
Dumbbell Curls 3x10

Welcome back!

Why no weights for the arm work?

[broseph]

Doesn't lift for years. Squats 315 for work sets like an asshole.

Wait, I just read the previous post. Now I get it. Congrats on the weight loss and the preservation of lower body lifts. Upper body lifts have zero respect for fat loss and I offer my condolences.

[omaniphil]

1/1/2023

Been a couple of years. Hopefully will stay on the wagon for at least a while!

Squat: 6x3 315lbs
OHP 5x5 135lbs
BP 5x5 185lbs

Barbell Rows 3x10 135lbs
Overhead Cable Tricep Extension 3x10
Dumbbell Curls 3x10

Welcome back!

Why no weights for the arm work?

Ha! I mostly just pick weights that I end up at 10RPE by my 3rd set, so it varies depending on how hard the primary lifts went. Yesterday, the dumbbells were 25lbs each. The cable machine for the tricep extensions was set at 35, but depending on which machine I use, it could be 42.5 or 45, as they all seem to have different pulley configurations.

[omaniphil]

Doesn't lift for years. Squats 315 for work sets like an asshole.

Wait, I just read the previous post. Now I get it. Congrats on the weight loss and the preservation of lower body lifts. Upper body lifts have zero respect for fat loss and I offer my condolences.

Condolences acknowledged. It's nice to not get out of breath tying shoes or walking up stairs. It's not nice to be doing worksets at what used to be a second to last warmup set.

[DCR]

1/1/2023

Been a couple of years. Hopefully will stay on the wagon for at least a while!

Squat: 6x3 315lbs
OHP 5x5 135lbs
BP 5x5 185lbs

Barbell Rows 3x10 135lbs
Overhead Cable Tricep Extension 3x10
Dumbbell Curls 3x10

Welcome back!

Why no weights for the arm work?

Ha! I mostly just pick weights that I end up at 10RPE by my 3rd set, so it varies depending on how hard the primary lifts went. Yesterday, the dumbbells were 25lbs each. The cable machine for the tricep extensions was set at 35, but depending on which machine I use, it could be 42.5 or 45, as they all seem to have different pulley configurations.

Haha clarifying, I meant why no weights listed. I was pretty sure that you hadn't gone full Seedman. I also had an idea of why not, but figured I'd confirm before making a suggestion, which I present humbly given how much stronger you are than I've ever been or will be: find a way to prioritize and progress your arm work, and any other upper body assistance, as if it's just as important as - maybe even more important than - your main movements. Making up for that kind of weight loss is gonna be tough, but I think the best path back to your big bench is to get every possible upper body muscle as jacked and strong as possible. Turning those curls from 25s into 45s won't hurt a thing and very likely will help.

[omaniphil]

1/3/2023

Ran a little short on time today since I have some filing deadlines later today, so just stuck to primary lifts plus curls.

OHP: 6x3 145lbs
Deadlift 3x5 365lbs
Bench Press 6x3 205lbs
Dumbbell Curls 3x12 with 25lbs (h/t @DCR)

[omaniphil]

1/5/2024

Got lots of accessories in today. Glad also to see that the holiday rush has died down. The Lifetime Fitness I go to has A LOT of power racks so there's never a time I can't find one, but sometimes it gets crowded around the dumbbells and cable machines.

Squat: 3x7 265lbs
OHP: 5x5 135lbs
Belt Squat: 270lbs (3plates each side) 3x12
Seated Row: 230lbs 3x10
Overhead Cable Tricep Extension 35lbs 15,15,12
Dumbbell Curls 25lbs 15,15,10
Box Jumps (20") 3x10

[omaniphil]

1/6/2024

Got to sneak in quick workout between going sledding with the kids and then taking the family ice skating. Does anybody here play hockey? I'm a good skater with some roller hockey experience, but I've never played ice hockey and think I'd like to try. Are pickup hockey games generally welcoming of people with no experience, or am I basically out of luck getting into the sport with not having grown up doing it?

OHP: 5x3 155lbs
SGDL 4x5 275lbs
BP 3x6 185lbs
Lat Pulldowns 3x10 80lbs
Tricep Pushdowns 3x15 35lbs

[omaniphil]

1/9/2024

Lost power at home due to windstorm, so took a longer trip to the gym than usual on my Tuesday afternoon. Thankfully power back on when I got home.

Squats: 5x3 315lbs
OHP 5x5 135lbs
Bench Press 4x4 195lbs
Seated Row 3x12 230lbs
Dumbbell Curls 15,15,12 25lbs

[omaniphil]

1/11/2024

OHP 5x4 145lbs
Deadlift 3x6 345lbs
BP 3x6 185lbs
Barbell Rows 3x12 135lbs
Belt Squat 3x15 270lbs
Dumbbell Curls 3x12 25lbs

[omaniphil]

1/13/2024

I normally wear just a tshirt and shorts to the gym, all winter long, but it was in the teens with 0 degree wind chill here, so threw on a light jacket I could shove in my gym bag. It was bracing. I probably should put pants on, but I go to a large gym with a crowded locker room, and the number of 70yr olds walking around buck naked is just gross so I try to stay away. What is it with old guys anyways?

Squats 4x6 275lbs
OHP 5x4 145lbs
BP 5x3 205lbs
Overhead Cable Tricep Extension 35lbs 15,15,12
Belt Squat 3x8 320lbs

[omaniphil]

1/15/2024

OHP 5x5 135lbs
SGDL 4x6 275lbs
BP 4x5 185lbs
Lying T-bar row 3x10 55lbs (plus whatever the bar is)
Tricep pushdowns 3x15 45lbs
Dumbbell curls 3x15 25lbs

Never used the chest-support T-bar row machine before. I like it since really helps me focus on the back muscles, whereas other row variations I feel like I'm using momentum/arms to do the rowing motion.