Bobby Got Back ...

[bobmen10000]

larsen bench
1x5x225
1x7x225
1x8x225

press
3x5x140 lbs

Myo reps pushdown
20, 16, 14, 10, 10, 8

hammer curls till failure, ascending weights 30+ reps

[bobmen10000]

bench
1x2x225
1x2x235
1x4x255
1x4x275
1x3x300

bench daddy bench
2x3x325
1x1x355@10

consecutive circuit 5x
sled push x30ft
sled row x30ft
lat pulldown supine
overhead triceps extension

Still needing to find a groove with bench daddy - fun to overload without pain though.

[bobmen10000]

leg press
2x10@easyish
1x8@mediumish
1x6@hardish
1x4@harderyet
1x8@harderyetwhichisprobalbynotthathardinthegrandschemeofthings

overhead press
3x5x145 lbs
1x3x155 lbs

[bobmen10000]

4 rounds
sled push x30 yards (x2)
SSB Squat x4 x4 x4 x2 (bar, 135, 225, 315)
lat pulldowns wide

continuous medley x3
sled pulls x15 yards (x2)
rower 1 minute

30 reps of db biceps curls to rpe 8ish incremental weight
sled spring 2x50 yards


Thinking about selling off most of my equipment and just keeping the rack and bench. Paid for access to the gym I take the metcon classes and also joined the ymca for their steam room and pool.

[bobmen10000]

had the weak ass covid but it still knocked me down for a week or so. night sweats, coughing and overall fatigue/soreness, not terrible but akin to a moderate flu with bronchitis like coughing.

hatfield squat marrs bar
1x3x335
1x3x335 with 80lbs chains
4x2x405 with 80 lbs chains
1x2x335 lbs
1x1x335 lbs
High on most of these, need to really sit back and down. soaking wet after finish.

5x circuit
sled row
sled push
supine lat pulldown
dummbell ohp
pull aparts

[bobmen10000]

bench - 1 min or so rest between sets
1x2x225
1x2x235
1x2x245
1x2x255
1x2x265
1x2x275
1x2x285
1x2x295
1x3x305
Felt pretty good. 305 was probably 2@7 or 8. Moved my grip in a little bit in hopes of preserving shoulder health.
Between allergies and covid remnants I am spitting up a ton of clear to white mucous post workout.

bench with bench daddy
1x5x325@easy
1x1x355@fuckinghard
A little overload to finish the day (after a decent break). 325 moved very easily but 355 was a bear, almost got stuck half way up but the miracle of rebounding force within fabric saved me.

[bobmen10000]

monday 5/16/2022

ohp
3x5x155
2x2x185

leg press (quads were still very sore from Saturday squatting, was very conservative)
5x5xkind-of-hard
3x5xhardenough

myoish without counting just till rpe 8 or 9 on final set - somewhere between 50 & 100 reps
hammer curls
triceps rope pushdowns & overhead triceps extensions with medicine ball

Nearly passed out on overhad press with 185. This has happened before, I don't think it is the Valsalva, though I will be more conscious of where I breath next time before heavy singles and doubles. kind of think my shoulders is choking off my fat neck, which likely has to do with the pick location relative to maximal weights

[bobmen10000]

bench - still feel like shit
1x5x225
1x6x225
1x7x225
1x8x225
1x9x225
1x10x225@0
1x2x275@9.5

Having a little difficult breathing - more so do to a constant cough that comes and goes with exertion, sleeping the wrong way, walking, existing....
The double at 275 was way too difficult, will blame fatigue and still being sick/allergies.

[bobmen10000]

marrs bar box squat
3x5x305 lbs
1x1x355 lbs
1x1x355 lbs with 80 lbs chains

Box was medium high, 15 or 16" i think, though I don't get much lower.

Myrorepish triceps rope pushdown
11, 10, 7, 6, 5, 4

continuous circuit 4x
seated row moderate to heavy
sled row x 30ft
sled push x30ft

[bobmen10000]

fat man cardio - Saturday, 5/21/2022

4x circuit
sled push (light) 75 ft
sled drag (light) 75 ft
triceps extension with rings
lat pulldown closegrip

nearly died, still don't feel great, didn't cough too much though. I gave blood on Friday and that was unpleasant. Close to passing out and nearly shit myself, still didn't feel right Saturday, actually still don't feel exactly normal.

myorepish hammer curls with ascending weights light to a little less light
50+ reps

[bobmen10000]

ohp
3x5x160 lbs
1x1x185 lbs

leg press
1x7xvery light
1x7xlight
1x7xsortoflight
1x7xnotsolight
1x7xalmosthard

bench
2x5x225
1x5x225 - larsen

hammer curls ascending weight continual
50 plus reps to near failure

db bench
3x10x50 lbs

triceps rope pushdowns myorepish
20, 15, 12, 10, 11, 10, 6

[bobmen10000]

fucking around at the ymca

leg press
4x10-pause 2+ seconds on final rep/set
superset with
bodyweight squats
4x10 - pause 2+ seconds on final rep/set

lat pulldown
4x10xeasy
3x5xhard

myropesih leg curls
20, 15, 12, 10, 10, 7

myropeish triceps rope pulldowns
20, 15, 12, 10, 10, 7

Really good pump with the leg press & bodyweight squat combo.

[bobmen10000]

friday may 27
deadlift sumo
5x3x315
1x1x405
deadlift conv
1x1x405
circuit 5x
sled row
sled push
lat pulldown x 7
ohp dumbbell x7

sunday - may 29, 2021
bench
1x5x225
1x5x235
1x5x255
1x5x275
1x5x305

bench daddy overload
1x5x325

4 consecutive of the following 345lb loaded sled
sled row
sled rope pull

[bobmen10000]

mini vacation workout on 5/31
5 sets to failure light db
5 sets to failure light triceps extension
lots of very light hammer curls to failure

6/1
consecutive sets as follows:
4x3x225
1x7x225
1x6x275@7ish - extra set of bench at the end/finisher

seated rows
5x8

sled push
5 x (2x30ft)

Still pretty tired from swimming the previous few days - bench stayed strong, seated rows were very hard as I was struggling with 8 reps on what I have easily finished with 15+ reps in the past.

[bobmen10000]

Marrs bar Hatfield squats
5x2x435 lbs.
1x1x435 lbs. plus 80 lbs. chains

belt squat machine moderate
1x20 - near failure

shrugs
2x10

[bobmen10000]

ohp
1x1x135
1x1x155
1x1x185@8ish
3x5x165

banded pull apwrts
3x15

larsen bench
1x8x225
1x10x225
1x7x225
(suck at unracking on a skinny/normal bench, weight was light but getting it out was brutal on my shoulders.)

machine flies & triceps rope extensions - continuous supersetting
5x10

hammer curls
to failure using ascending weights, 75+ reps

leg seated curls - myorepish
1x20
1x10
1x7
1x4 (cramped up badly)

[bobmen10000]

sumo deadlift emom (closer to every 45 seconds)
10x1x355
conventional
1x1x405@easy

consecutive cardio 3x
sled push
2x90ft
rower
x30 seconds

3x complex
sled row
1x45ft
sled push low handles
1x45ft
back raise with 35lb kb
x10
lat pulldown wide light
x10

Quads felt like they were full of acid - painful pump started with deadlifts and never really dissipated until 10 minutes after workout.

[bobmen10000]

bench
1x4x225
1x6x235
1x8x245
1x10x255
1x8x265
1x6x275
1x4x285
1x2x295
1x3x305

This was arguably the most brutal bench session in my life, particularly one that didn't involve failure. Not sure why exactly, took very short breaks up until 255 then I was taking 3 to 6 minutes break per set. RPE 9 for the 255 and 265 sets, again not sure why, the rest were 8 or less.

Upper and lower back are smoked, as is my left leg which started to cramp up during the 275 lbs set. Session took about 45 minutes, opted to not do any accessories or fat man cardio because I don't want to.

[bobmen10000]

overhead press
1x2x135
1x2x155
1x1x185
2x10x135 (I think x10 is a rep pr)

leg press & bodyweight squat + hold continuous superset
5x5@moderate
5x5@iamobese

seated leg curl - 10 second break between sets
1x10
1x5
1x5
1x5
1x5xleg cramped

machine flies & triceps rope pushdown continuous sets until near failure x10
8x10@light
8x10@so-so

hammer curls ascending weights from 10lbs to 30lbs, repeat till near failure in reps of 10 & 5
100+ reps

[bobmen10000]

spud brief 1ply squat marrs bar
4x3x345 lbs
1x1x435 lbs

hatfield version
1x3x435 lbs

belt squat
1x20@close enough to failure

lat pulldown wide
3x10
seated row
3x10