Ironwill2008 V2.0

[billb7581]

Bill I've been meaning to ask you something.. this 5x5 stuff is all new to me. Let's say my working sets for bench are

135x6
155x5
155x5
165x5
185x5 (didnt actually get this tonight, I should have but I got some weird cramp between my shoulder blades on my 4th rep)

Any how, once I get that 5th rep on the top set, where do you add the weight? This part is confusing me, as I get my weights and reps dialed in.

[ironwill2008]

Excellent way to close out the week brother. Progression is progression and you put in a hell of a job.

Have a great weekend.

Thanks, FIM. Agreed; progression is the holy grail. If it is present, it qualifies everything else as being at least close to correct.

Bill I've been meaning to ask you something.. this 5x5 stuff is all new to me. Let's say my working sets for bench are

135x6
155x5
155x5
165x5
185x5 (didnt actually get this tonight, I should have but I got some weird cramp between my shoulder blades on my 4th rep)

Any how, once I get that 5th rep on the top set, where do you add the weight? This part is confusing me, as I get my weights and reps dialed in.

With the set weights as close as they are in your example, I'd add 5 pounds to just the top set, and then work to progress everything back to reps-across.

In the same situation, but where there is a fairly wide gap between the ramp sets, such as this example for, say, Squats:

135x5
185x5
225x5
275x5
315x5

Once you reached reps-across, you could add 5 pounds to each set, and then work to progress back up to 5-reps across.



There's actually no 'wrong' way to do it (other than maybe to bump by too much weight in one jump); all that matters is that you use the same loads on each set in successive workouts until you progress the chosen increases up to reps-across.

[Kingthumper]

Long time lurker of your journal IW, first post.

Your dedication to bodybuilding and strength is amazing...amazing for any person of any age - but at 64 it truly is something special to watch and be a fly on the wall.

I'm mad jealous of your home gym, saw it in the home gym thread. Truly awesome, I don't think I've seen another forum member who has stocked dumbell racks like yours or a smith machine at home. Great stuff!

And I'm always learning little gems from you in your posts in the Losing Fat, Nutrition, and Exercises sub forums. I'd rep ya but your always on spread for me! Keep on, keeping on IW...always an inspiration man.

Todd.

[mharrislove]

Lookin' good, Bill. I missed that you were considering the Poundstone curls - looks like you still challenged yourself with the standard BB curls, though. Enjoy the day off; the games have been tremendous so far (even though my SB match up prediction is already dead with Payton's season ending today).

[ironwill2008]

Long time lurker of your journal IW, first post.

Your dedication to bodybuilding and strength is amazing...amazing for any person of any age - but at 64 it truly is something special to watch and be a fly on the wall.

I'm mad jealous of your home gym, saw it in the home gym thread. Truly awesome, I don't think I've seen another forum member who has stocked dumbell racks like yours or a smith machine at home. Great stuff!

And I'm always learning little gems from you in your posts in the Losing Fat, Nutrition, and Exercises sub forums. I'd rep ya but your always on spread for me! Keep on, keeping on IW...always an inspiration man.

Todd.

Thanks, Todd; I appreciate the comments.

I was fortunate to have had a very good RL mentor going into my 2nd year of training who set me on the right path. Over the years, I seem to have always been in the right place at the right time to be able to increase my understanding of what's really necessary for progress and what's not. Past that, I credit whatever gains I've been able to make on the fact that I'm just too hard-headed to quit.

The gym became a necessity after about 5-6 years of training in commercial gyms and trying to balance my training goals/requirements with their various limitations in equipment/and/or management. I live in a small-market area, and bouncing from one place to another as I became unhappy with the state of affairs of the various gyms/fitness centers where I had memberships, I eventually simply ran out of options.


I try to pass on what's been taught to me along with what I've learned over the years to whomever asks, but I'm not perfect, nor do I know everything; far from both, actually! Especially this time of year, some of the threads posted across this site would try the patience of Job! I believe that just about every noob who asks an honest question should get at least a cursory reply, but some of them only want to hear what they've already perconceived as the truth.



Thanks for visiting my journal. No need to only lurk.

Lookin' good, Bill. I missed that you were considering the Poundstone curls - looks like you still challenged yourself with the standard BB curls, though. Enjoy the day off; the games have been tremendous so far (even though my SB match up prediction is already dead with Payton's season ending today).

Thanks, Mike. I had a good week, and will work to improve on it starting tomorrow. Re the Poundstone Curls; I'm no fan of super-high-rep stuff, which is the only reason why I think I should try some.



I never expected the Ravens to beat the Broncos; just goes to show that on any given Sunday (or Saturday!)......

[ironwill2008]

Friday's training, bumped from the previous page:

Closed out the training week with a solid effort. Made a bit of progress, moved some iron. Today's training was:

Romanian Deadlift
bar x15 W/U
135x5 W/U
225x3
275x3
315x3
365x3
405x1

Barbell Curl
bar x5 W/U
65x5 W/U
85x3 W/U
115x3
115x3
115x2

95x8 backoff set



Smith Machine Flat Press
95x10 W/U
135x5
165x5
185x5
205x5
235x4

185x10 backoff set





Managed to complete this session in 65 minutes. While still being held to a single on the top set of Romanians, it (and the 365x3 set) didn't feel like it was killing me today. I'll take that as a sign of progress.

I had intended to try a set of Poundstone Curls today (empty bar/100 reps), but felt pretty froggy, so instead I went with bumping the reps-across weight from last week by a nickel and having at it. I managed a pair of good triples and a lame double. I'll pencil-in the Poundstones for next time.

Picked up a very tough rep on Flats, and still managed a 10-repper on the backoff. This encourages me to realize I'll eventually reach reps across if I keep at it.

That's all for this session. I'll rest in front of the TV for the next 2 days and then hit Smith Fronts, Leg Press, Chins, and Seateds on Monday.

Post-Workout meal was a smorgasbord of pasta w/marinara, 1/4 pound of grilled ground sirloin, some garlic toast, a good salad, and a glass of cold milk.

[Tifflex]

Happy Sunday.

[ironwill2008]

Happy Sunday.

Hello, Tiffany! Wall to wall football yesterday. It was a Happy Sunday!


Hope yours was as well.

[ironwill2008]

Opened the training week with a good session that included increased reps and bumped loads. Today's training was:

Smith Machine Front Squat
95x10 W/U
145x8
195x8
215x8
235x8 barely

Leg Press
400x12 W/U
490x12
580x12
670x12
810x6 heh-vee

Chinup
bw x5 W/U
bw x5 W/U
bw +35x3 W/u
bw +70x4
bw +70x4
bw +70x4

Smith Machine Seated Press
95x10 W/U
150x4
150x3
150x3

135x8 backoff set


Completed this session in an hour and ten minutes. I just managed reps-across on Fronts, and even though it was close, I'm still going to bump next time. I feel like I should be able to get at least 5 reps with an added 10 pounds, and I'll work it to 8-across.

Bumped Leg Press by 50 pounds and managed 6 tough reps. I was happy to get the sled locked out before it accordioned me. It's going to be a slow climb at this weight but that's okay. Work is work.

No shoulder issues with Chins today, but still stopped at 4-across as a precaution. Next go-around, I'll see if I can get them back to 5-across so I can add a little weight.

Seated Press went well; I picked up a rep on the first work set as well as an added rep on the backoff set.

I'll rest tomorrow (quads are fried) and then work Lunges, Rows and Inclines on Wednesday.

Post-WorkOut meal was 1/3 pound of grilled ground sirloin, a baked potato with sour cream, a chop salad, and a glass of milk.

[psychodiver9]

Nice wheel session. Way to kick off the week

[mharrislove]

Reps on the fronts are looking great; and the chins are primed to join the ranks of the ridiculous (along side your lunges). Anyway, glad to hear that the shoulder is doing well and enjoy the rest day.

[hazto]

Great job Bill as expected. Question about front squats, I just started and have done three sessions. I know there are various forms but I have been placing my feet out in front to where when I come down I could be setting in a chair. What's your opinion, I know not to many pages back you had a discussion about front squats in general. Thanks, David

[VoxExMachina]

Since I have the same leg press, I can easily comment that 810 is, indeed, heh-vee.

[-Lucifer]

Nice work, Bill. Your leg press numbers will make a few PT's feel insecure.

I was happy to get the sled locked out before it accordioned me.

Lol'd.

[ironwill2008]

Nice wheel session. Way to kick off the week

Thanks, Ryan. As I expected, those two exercises (Fronts, LPs) advanced fairly rapidly to point where they're a challenge. But that's the only place to make progress from. The job from this point onward is to make sure that any gains in reps/load are due to CNS adaptation/increase in strength, and not compromised form. It's really easy to load more weight on that LP sled, and then not lower it all the way down, but to cut the ROM off short instead.

Reps on the fronts are looking great; and the chins are primed to join the ranks of the ridiculous (along side your lunges). Anyway, glad to hear that the shoulder is doing well and enjoy the rest day.

Hey Mike, thanks. I don't know what the deal is with the occasional left shoulder issue with Chinups. While I have shoulder problems anyway, I know which exercises I can use and which are out of the question, and I'm usually bumfuzzled if I have some problem with any of the "approved" exercises.

The same thing happened a couple of months ago (sudden, unexplained pain in my left shoulder from Chins), but I worked right past it by reducing the load and working back up.

Great job Bill as expected. Question about front squats, I just started and have done three sessions. I know there are various forms but I have been placing my feet out in front to where when I come down I could be setting in a chair. What's your opinion, I know not to many pages back you had a discussion about front squats in general. Thanks, David

Thanks, David; I had a good day to open the week.


I'm assuming you're asking about Fronts on the Smith; how you describe doing them is the way I do them as well. The idea is to have your feet out in front of you far enough that your knees don't travel too far out past your toes. Some 'toe-passing' is okay, but if it's excessive (as if you were to start out with your feet directly under you and then descend), would likely put a lot of unnecessary stress on your knees. And this, IMO, is one reason why doing any kind of Squat on the Smith gets criticized by some people; they did it wrong, had knee issues, and now claim the exercise is "dangerous."

As far as placing your feet wide or close together, you can try the two different positions. Wide placement will shift the work slightly to the inner thighs while having the feet close together does the opposite--emphasis shifts slightly to the outer quads (and thus helping out with the always-desirable quad "sweep.")

Since I have the same leg press, I can easily comment that 810 is, indeed, heh-vee.

I expected to progress fairly rapidly up to 800, since that's where I left off the last time I had LPs in my routine, but that extra 50 pounds I added caught me a little bit by surprise yesterday. I think maybe I need to adjust the ramp-up sets a bit to shorten the jump between the top set and the previous one.

Nice work, Bill. Your leg press numbers will make a few PT's feel insecure.

Thanks, -L. As I replied above, I figured I'd get back to 800 pretty quickly, but then advancing it forward will take a lot more work.

Lol'd.

Usually, discretion is the better part of valor!

[SteveR40]

Good secession Bill.

I would have been a little O2 depleted doing the chins and presses after fronts and leg presses. Solid run at the iron.

Good deal with the chins and shoulder holding up.

[ironwill2008]

Good secession Bill.

I would have been a little O2 depleted doing the chins and presses after fronts and leg presses. Solid run at the iron.

Good deal with the chins and shoulder holding up.

Thanks, Steve.

I'm puzzled over the once-in-a-while issue with Chins and my left shoulder. Maybe it's nothing more than occasionally sleeping on it 'wrong,' or something. It was fine during training yesterday, and just fine today.

[Bo_Flecks]

I'm puzzled over the once-in-a-while issue with Chins and my left shoulder. Maybe it's nothing more than occasionally sleeping on it 'wrong,' or something.

It is interesting that you bring this up. I have been having occasional (right) shoulder pain, and I am positive that it is brought on by sleeping on it wrong following a training session where the shoulders are worked.

[mharrislove]

Hey Mike, thanks. I don't know what the deal is with the occasional left shoulder issue with Chinups. While I have shoulder problems anyway, I know which exercises I can use and which are out of the question, and I'm usually bumfuzzled if I have some problem with any of the "approved" exercises.

The same thing happened a couple of months ago (sudden, unexplained pain in my left shoulder from Chins), but I worked right past it by reducing the load and working back up.

It is interesting that you bring this up. I have been having occasional (right) shoulder pain, and I am positive that it is brought on by sleeping on it wrong following a training session where the shoulders are worked.

Yes, I can certainly vouch for that as well - connective tissue issues are much more mysterious and unpredictable in comparison to straightforward muscle injuries. Minor dings in the shoulder labrum or capsule as well as the knee meniscus are classic examples of anatomical areas that cause one fits "out of nowhere." If you add in the general rigors of challenging training coupled with chronic conditions, then things really get interesting (although the benefits of real training outweigh the negatives by a country mile, IMO). And yeah, bodybuilder problem #287 is the ill effect of a well-muscled upper body crushing the opposing shoulder when sleeping on your side. More often than not, that sleeping position gets me the same way...

[ironwill2008]

It is interesting that you bring this up. I have been having occasional (right) shoulder pain, and I am positive that it is brought on by sleeping on it wrong following a training session where the shoulders are worked.

Yes, I can certainly vouch for that as well - connective tissue issues are much more mysterious and unpredictable in comparison to straightforward muscle injuries. Minor dings in the shoulder labrum or capsule as well as the knee meniscus are classic examples of anatomical areas that cause one fits "out of nowhere." If you add in the general rigors of challenging training coupled with chronic conditions, then things really get interesting (although the benefits of real training outweigh the negatives by a country mile, IMO). And yeah, bodybuilder problem #287 is the ill effect of a well-muscled upper body crushing the opposing shoulder when sleeping on your side. More often than not, that sleeping position gets me the same way...

The more I try to figure out an explanation, the more I'm coming around to thinking ^^^^ these two are the answer.


The two occasions this happened to me were months apart, were not preceded by any unusual activity or gym issue, and quickly seemed to resolve. And while I don't have 'normal' shoulders per se, I'm very aware of their situation in the gym, and know what actually causes them distress and what doesn't.

[tnthudson]

The more I try to figure out an explanation, the more I'm coming around to thinking ^^^^ these two are the answer.


The two occasions this happened to me were months apart, were not preceded by any unusual activity or gym issue, and quickly seemed to resolve. And while I don't have 'normal' shoulders per se, I'm very aware of their situation in the gym, and know what actually causes them distress and what doesn't.

Hey Bill, wondering if you (or if anyone else wants to chime in) have used the 'jacknobber' or any of the trigger point therapy that Stuart McRobert speaks to (I read about it in Beyond Brawn, I'm sure he probably discussed it on his website as well)...sounds interesting, and I have a right shoulder problem that comes and goes.

[ironwill2008]

Hey Bill, wondering if you (or if anyone else wants to chime in) have used the 'jacknobber' or any of the trigger point therapy that Stuart McRobert speaks to (I read about it in Beyond Brawn, I'm sure he probably discussed it on his website as well)...sounds interesting, and I have a right shoulder problem that comes and goes.

I've read some info on trigger points, but have never tried any of the procedures on myself. But by all means, give it a try; there's nothing to lose.

[Spartanbaziotis]

In on page...278 lol. Never visited your log before but I see you setting broscientists straight at an alarming rate all over the site, which I think everyone is thankful for. You gave me some good advice on one of the first questions I ever asked here and I see you helping others out all the time. You are very much an inspiration, the determination it must take to still be training at 64, I can't even imagine. I like to think I will be doing the same someday. Definitely going to be reading your backlog of goodness here.

[ironwill2008]

In on page...278 lol. Never visited your log before but I see you setting broscientists straight at an alarming rate all over the site, which I think everyone is thankful for. You gave me some good advice on one of the first questions I ever asked here and I see you helping others out all the time. You are very much an inspiration, the determination it must take to still be training at 64, I can't even imagine. I like to think I will be doing the same someday. Definitely going to be reading your backlog of goodness here.

Thanks for the comments; they're appreciated.

I sure don't claim to know everything, but with what I was taught as a noob and what I've learned on my own in 20 years' consistent training ( actually, it won't be 20 until this coming May), it's relativey easy to see what someone is doing that's right or wrong. I always attempt to help those who seem to be sincerely looking for a way past some problem. I've made just about every mistake in the book on my way up, and my experiences can help shorten someone else's learning curve.

Conversely, I don't suffer fools gladly, especially if they're misleading noobs in a way that will limit their progress or possibly injure them.


As far as still training at my .....uh........"level of chronological challenge,"............bodybuilding has long since simply become a way of life for me. The Good Lord gave me at least enough smarts to realize that this way of living is far, far better than my previous ways.






Just stick with it. Progress, as well as the desire to achieve it, comes in peaks and valleys. There will be days when you won't want to train, or eat as you know you should. On such days, simply do the best you can at that time, and if you happen to fall a little short, be determined to do better tomorrow.

On days where everything clicks, remember them and what served to bring those circumstances about so that you can learn to duplicate them at will.

And above all, realize that the big secret to having any amount of success in this sport is that there are no secrets. The same stuff that you've always heard to work is what works-- training on mostly compound lifts (with some selected isolations added in), eating to your required macros every day without fail, and resting when you should be resting. Mother Nature and the calendar will take care of everything else.



Thanks for visiting my journal.

[ProtienandIron]

Nice post Spartanbaz.

Thanks for the comments; they're appreciated.

I sure don't claim to know everything, but with what I was taught as a noob and what I've learned on my own in 20 years' consistent training ( actually, it won't be 20 until this coming May), it's relativey easy to see what someone is doing that's right or wrong. I always attempt to help those who seem to be sincerely looking for a way past some problem. I've made just about every mistake in the book on my way up, and my experiences can help shorten someone else's learning curve.

Conversely, I don't suffer fools gladly, especially if they're misleading noobs in a way that will limit their progress or possibly injure them.


As far as still training at my .....uh........"level of chronological challenge,"............bodybuilding has long since simply become a way of life for me. The Good Lord gave me at least enough smarts to realize that this way of living is far, far better than my previous ways.

Just stick with it. Progress, as well as the desire to achieve it, comes in peaks and valleys. There will be days when you won't want to train, or eat as you know you should. On such days, simply do the best you can at that time, and if you happen to fall a little short, be determined to do better tomorrow.

On days where everything clicks, remember them and what served to bring those circumstances about so that you can learn to duplicate them at will.

And above all, realize that the big secret to having any amount of success in this sport is that there are no secrets. The same stuff that you've always heard to work is what works-- training on mostly compound lifts (with some selected isolations added in), eating to your required macros every day without fail, and resting when you should be resting. Mother Nature and the calendar will take care of everything else.

Thanks for visiting my journal.

And thats one hell of a reply Bill. It should be stickied, seriously.

The book Starting Strength seems to get most of the mentions on this forum, but whenever I see detailed responses like this, as well as following the training in your log. I can see the works of Stuart Mcrobert coming out. Had I have listened to Mcroberts work, and payed them as much attention as I did when I was younger- I wouldn't be injured now, and I would be a lot bigger and stronger. Instead, I got away from proper barbell training, and went the crossfit/conditioning route. I'll never make that mistake again. But I may be suffering the consequences a long time.

Simple training, compound movements, done with good technique, consistantly adding weight, and eating well, will always win the day- no quick fixes.

Not sure if you remember me mentioning lunges a while back, but I was waiting until I hit my goal before I gave them a really good go. Well, I finally hit it. I got 6 plates (308 lbs) in the squat last night (I use a 1ft high box to guage my depth). Its not much but I'm ecstatic about it as I've never been a good squatter. Now the real work begins, and I'll be trying to get my lunge weights up.

I wish I had joined this place years ago, as this place is what now pushes me to progress. When you see 16yos and 64yos pi$$ing all over your weights, it kicks your butt better then any personal trainer ever will. Thanks to you and all the other logs here. First they humble you, then they inspire you.

[ironwill2008]

And thats one hell of a reply Bill. It should be stickied, seriously.

Thanks; I appreciate that, Andy.

It's interesting to note that guys who didn't waste a lot of time and effort looking for shortcuts early-on, and who stick with this over the long haul, they all got where they're at now by doing mostly the same stuff in general (consistent heavy traiing, eating enough, getting rested). Some of the lesser-important details may be different, but those basics are always evident.

Not sure if you remember me mentioning lunges a while back, but I was waiting until I hit my goal before I gave them a really good go. Well, I finally hit it. I got 6 plates (308 lbs) in the squat last night (I use a 1ft high box to guage my depth). Its not much but I'm ecstatic about it as I've never been a good squatter. Now the real work begins, and I'll be trying to get my lunge weights up.

Congrats on your Squat PR; that's a real milestone!

Take your time moving Lunges up. You'll find that they work you like no other leg exercise.

Thanks to you and all the other logs here. First they humble you, then they inspire you.

I agree; there are some highly motivated regulars posting here, and they really help keep us going.

[ntrllftr]

*out of hiding*

It's interesting to note that guys who didn't waste a lot of time and effort looking for shortcuts early-on, and who stick with this over the long haul, they all got where they're at now by doing mostly the same stuff in general (consistent heavy traiing, eating enough, getting rested). Some of the lesser-important details may be different, but those basics are always evident.

It will be almost 30 years lifting for me. I would estimate 85% of that time has been consistant. So...


I had to QFT!!!!

I agree; there are some highly motivated regulars posting here, and they really help keep us going.

Again...
Couldn't agree more Bill.

*back to lurk mode*

[ironwill2008]

Had a solid session today. made some progress, and otherwise held my ground. Today's training was:

barbell Lunge
bar x5 W/U
bar x5 W/U
95x3
135x3
185x3
225x3
295x2

295x2 Barbell Lunge


Got it back to the liftoffs without getting crushed into the floor.

225x2 backoff set


Barbell Row
bar x10 W/U
135x5
185x5
205x5
225x5 tough
250x4 tougher

Smith Machine Low Incline Press
95x10 W/U
135x5
155x5
175x5
205x5
230x5

185x7 backoff set



Was able to complete this session in 65 minutes. I felt like it was time to try to stretch the top set of Lunges to a double today, and managed a sloppy 2nd rep. It didn't pin me to the floor however, so I'm calling it good enough to count. I'm interested to see if I can better it the week following deload next week. I managed a double on the backoff set, and by then, my legs were toast.

Rows were a real challenge today. The 225 set was a job, and I gave up a rep on the top set. I'll continue to work on these.

Hit reps-across on Inclines again, but like last week, still don't feel like I should bump up just yet. One more go-around at reps-across, and I'll bump the weight a bit.

That's it for today. I'm pleased with the iverall session, especially Lunges. I'm still a long way from a triple on the top set, but I feel like it's in me somewhere. I'll rest tomorrow, then hit Romanians, Curls, and Flat Presses on Friday.

Post meal was a bowl of firey chili (jalapenos FTW), a small chicken salad, and a glass of milk.

[ironwill2008]

*out of hiding*



It will be almost 30 years lifting for me. I would estimate 85% of that time has been consistant. So...


I had to QFT!!!!

Hey! Thanks, Carl.

Wow; 30 years to stick with anything is a real accomplishment. Props, bud.



We all like to debate about this or that in the open forums, but from what I see, the differences in opinions are most often about stuff that really isn't going to make a lot of difference. The fact that consistent effort, use of the more-difficult exercises, getting enough macros, and recovery never get argued about among the more-experienced trainees should speak volumes.

*back to lurk mode*

No need to lurk!

[ProtienandIron]

Thanks again Bill. :-)


Great looking session there. Thats a lot of volume and poundage moved for 65 minutes. Everytime I see you lungeing outside the rack, I wince a little, but I figure you know what you're doing. Good job on the second rep, I guess its do or die, so you did.

Cracking looking meal too. I don't think theres anything in this world that doesn't taste great with Jalepinos. I'm treating myself to a steak and cheese subway footlong tomorrow and thats gonna be loaded with 'em.

{Inb4 deload}

Had a solid session today. made some progress, and otherwise held my ground. Today's training was:

barbell Lunge
bar x5 W/U
bar x5 W/U
95x3
135x3
185x3
225x3
295x2

295x2 Barbell Lunge


Got it back to the liftoffs without getting crushed into the floor.

225x2 backoff set


Barbell Row
bar x10 W/U
135x5
185x5
205x5
225x5 tough
250x4 tougher

Smith Machine Low Incline Press
95x10 W/U
135x5
155x5
175x5
205x5
230x5

185x7 backoff set



Was able to complete this session in 65 minutes. I felt like it was time to try to stretch the top set of Lunges to a double today, and managed a sloppy 2nd rep. It didn't pin me to the floor however, so I'm calling it good enough to count. I'm interested to see if I can better it the week following deload next week. I managed a double on the backoff set, and by then, my legs were toast.

Rows were a real challenge today. The 225 set was a job, and I gave up a rep on the top set. I'll continue to work on these.

Hit reps-across on Inclines again, but like last week, still don't feel like I should bump up just yet. One more go-around at reps-across, and I'll bump the weight a bit.

That's it for today. I'm pleased with the iverall session, especially Lunges. I'm still a long way from a triple on the top set, but I feel like it's in me somewhere. I'll rest tomorrow, then hit Romanians, Curls, and Flat Presses on Friday.

Post meal was a bowl of firey chili (jalapenos FTW), a small chicken salad, and a glass of milk.