You may call me Fiend

[ArchAngel'73]

Yep, seeing the latest fashions that the ladies were wearing are definitely a big thing I miss from going to the gym. : )

Completely understand on the food front. Once you get those macros plugged in and find foods that fit them easy it is hard to introduce new stuff.

Sucks about the bike and your discs. : (

Strong EZ curls!

Good to see you were able to get some distraction while doing cardio. I never played Battlefront but I have always heard it was fun.

3 Weeks! Nice!!

I've had the back injury for years now, it will be there until I kick off and I just get used to it.

I'm trying not to think about going back to the gym as I don't want my hopes to get too high in case they delay it again.

I just find cardio too bloody boring and need something else to immerse into when I'm doing it. When I went to university I did a sh*t ton of studying riding a bike.

Thank-you! I know you're a busy man, I appreciate the visit.

[ArchAngel'73]

Feb. 25 and 26, 2021

I got lazy and didn't exercise.
Still followed my calorie restrictions, so that's a big win there.

TBH, working the front line during a pandemic with a bunch of loony toons can get the best of me. Some days I get home and don't want to do anything. Good thing I got a conscience about that as after a short break I'm re-invigorated.

Feb. 27, 2021

Chest
20x20x10
30x20x1
reps/weight/sets

DB Pullovers
10x20x1- this just does not work on a couch cushion

30 Recumbent bike

I'm down 2 lbs. this week, about f'ing time. Some of that will be muscle loss at this point but at least the weight is not going up anymore.

French Toast and peanut butter cup ice cream for me today!

[shaneinga]

Great job on the weight loss!

Motivation to stay disciplined can be tough at times. I know you got an iPhone and have started using social media. If you are on Instagram, check out Jocko or David Goggins.

They are good motivators when you need a kick in the ass.

[ArchAngel'73]

Great job on the weight loss!

Motivation to stay disciplined can be tough at times. I know you got an iPhone and have started using social media. If you are on Instagram, check out Jocko or David Goggins.

They are good motivators when you need a kick in the ass.

Thank-you.

I know of Jocko, looked at Goggins as per your suggestion. Next time I'm in a slump I know where to go.

[ArchAngel'73]

Feb. 28, 2021

side Delts

standing DB Shoulder Press
20x20x10
25x20x1
reps/weight/sets

behind the back side DB Raise
10x20x10
20x10x1




Mar. 1, 2021

Arms

EZ bar Curl
10x50x10

behind the neck 1 arm DB Extension
25x10x10

-beautiful pump




Mar. 2, 2021

Back thickness
EZ bar Deads
10x10x110x10

EZ bar bent over Row
15x110x5

31 Recumbent
+
20 min walk

Holy fawk...damn near shat my drawers this morning reading the news feed my gym was going to open.
I've been fooled before, read the fine print, and called the gym to confirm. Lo and behold, they actually picked up the phone (they did not the 1st shut down) and I talked to an actual human.

Brian gets to go to the gym Thursday March 4, 2021!!!

No circuit training, no running on the treadmill nor "intensity exercise" (srs), and you have to wear masks all the time inside. Easy peezy.
I'll suck that up to be able to train again.
I'm not quite sure what their interpretation of "intense exercise" is but if anyone there is gonna give me flak for having 8 bills on the leg press the 1st day, I'm just gonna reply that's open to interpretation and that this is just warming up for me.
Since the rules will be well laid out and we'll all have to wear masks this means I can relax a bit and not enforce them when I'm there.

I wonder if I'm going to tear up (cry) like I did the last re-opening...

Looks like Thursday's leg day!

"Meat is back on the menu boys!" - Lord of the Rings

[ArchAngel'73]

March 3, 2021

OFF

I got 1 more day to go and didn't see the sense in fukking with 20 lb. DB's today.

[ArchAngel'73]

1st day back at the gym. Since I haven't trained legs since December let's just jump on this mothertrukker.


K, now brahs, keep in mind that December thang...plus I gottta wear a mask every set

BB back Squats
20xbar
10x135
6x225
3x315
1x405x3 sets
4x315

Oh, how the mighty have NOT fallen. This is a good start.

Leg Press, Plate Weight Only-PWO)
10x360
10x540
10x720
4x900
2x1,080! FAWK YEAH!

"Power Squat", PWO
6x720x3

power squat Calf Raises
10x720x3


20 Elliptical (cardio while wearing a mask is a very sweaty and wet endeavor now).


Couldn't ask for a better session to re-start. 4 bills squatting and max weights for everything else and the only thing that I can tell sucks is my endurance and that will come along soon enough.


I ratted out 3 non-mask wearing gym members and the staff took care of them. I personally asked another 2 members to put on their mask and that went off without a hitch.
If I'm doing a full-blown leg day and cardio you motherfukkers can suck it up too. The rules are the rules and I'm in no mood to listen to special snowflakes anymore.

I'm already aching and I'm loving it!

[HoosierHardGain]

Welcome back to the gym. It's good to have you home.

[ArchAngel'73]

Welcome back to the gym. It's good to have you home.

Thank-you, feels so good to be back!
I gotta say man, I never see you around the over 35 anymore except in my journal. I appreciate that (srs). You could choose to be done with this place but you visit me. Thank-you very much. I remember the over 35 journals were busy a few years back and you're one of the few still here. A sincere thank-you.

[ArchAngel'73]

Holy snot donkeys, crashed hardcore last night, had to go to bed at 7:20PM. Ache like a sum bish but I'd have it no other way.
That means I woke up stupid early (4AM) and I was stoked to go the gym. Went at 7AM to avoid traffic and a nap is in order later today.


Chest

Hammer Strength Incline Press, PWO
40x0
20x9010x180
6x270
2x320
1x360

Flat HS Press, PWO
20x90
10x180
6x230x3
reps/weight/sets

Decline HS machine
20x40/side
15x50
10x60x3

Pec Dek
20x75
15x105
10x135
10x180

31 Elliptical


1st round of workouts is just a big test now to see what's there and what isn't. My strength is still up there but the reps are not.

During 2nd lockdown I came up with a plan since what I was doing was working just fine but my joints and tendons were taking a beating.
I'm going back to good old Layne's Power/Hypertrophy split but I'm going to use GVT as my hypertrophy plan.
1 week heavy (power) and the next week hypertrophy using progressive overload German Volume Training (GVT). I've taken from Weider, the Germans, and Dr. Norton and combined it all for me.

And I gotta say it sure is nice training in the morning again and having that cleared up. No more home workouts, no more coming home from work and exercising. Now, when I'm home, I'm home, and no need to think about exercise. It's done.

All my gym mates wore the required masks this morning. I discovered today the gym made the cable crossover stations unusable to facilitate social distancing. So, no more crossovers and I'm ok with that. As long as I can keep training, I'll play the game.

[ArchAngel'73]

Mar. 6, 2021

side Delts

Hammer Strength Shoulder Press, Plate Weight Only( PWO)
40x0
20x90
10x180
6x230
6x270
3x320x3

"chicken wings"
20x110
10x155
6x185
6x210(stack)x3

behind the back side DB Raise
20x20 - my 20 lb. DB's at home seem heavier than these
12x30
6x40
6x50

21 Elliptical

And again, no strength loss but lost some reps/endurance.

Very stoked about the HS press with 320, started sticking my tongue outta my mouth like Michael Jordon going in for a dunk. Then my tongue hit my mask, caught some fuzzy sh*t on my tongue from the mask and by rep 3 not only was I pressing 320 but I was spitting said fuzzy sh*t into my mask and trying to clear my tongue.
Moral of the story...don't stick your tongue out when wearing a mask!

[shaneinga]

Awesome to read your gym is back open! That was a hell of a leg session to commemorate the occasion. How are those legs feeling? Man, my first leg day is going to be epic for DOMs.

Moving some solid numbers so your strength looks like it hasn’t fallen off much.

Good luck on the new programming. Sounds like it should tough.

[ArchAngel'73]

Awesome to read your gym is back open! That was a hell of a leg session to commemorate the occasion. How are those legs feeling? Man, my first leg day is going to be epic for DOMs.

Moving some solid numbers so your strength looks like it hasn’t fallen off much.

Good luck on the new programming. Sounds like it should tough.

As per usual the legs were numb the day of, ache by day #2, and sore as a mutherphucker day 3. Day 4 (today) they're healed. And the pain was so worth it buddy.

As much as I'd like to take credit for the lack of strength loss I do believe I owe as much of that to the TRT as I do to the 3 decades of lifting and muscle memory.

No, my friend, it will not be tough. The dieting is tough, the cardio therapeutic, and the lifting is just plain old fun!

Good to see you!

[ArchAngel'73]

Arms

The majority of the cable stations have been made unusable by the gym to facilitate social distancing. I tried Tri Press Downs on 3 different stations and they all kinda sucked compared to the normal one.

lat station PD's-standing on the seat
20x45
20x60
10x75
6x90 -had trouble remaining stable and not falling off the seat

adjustable arm cable station PD's
20x150
20x200
15x250
10x300(stack) -this just seemed way too easy considering I was repping the stack

"crappy cable station" #3 -this looked like it had more potential but I was wrong
12x50
10x65
8x75
6x85
4x95(stack) -stopped because it really hurt my right elbow and this is not a normal experience for me doing PD's

overhead cable Extensions-station #3
-stopped, elbow is now useless

F me.

HS Preachers, PWO
20x45
12x70
10x90
4x115
*2x125*
10x90x3

DB Curl
6x40x3
3x50x2
5x50x1

EZ bar Curl- pre-load
6x110

11 Elliptical

This session was a big piss off. Other than getting it done I felt nothing that I wanted to feel (Tri pump). Cables have been a tendon saver for me when it comes to Tri's and my tools have been temporarily removed. Need to re-plan for the next arm day.

[ArchAngel'73]

I ached and my lower back felt like I had tweaked it the day before. My right leg with the mystery problem also started to get inflamed and swollen.
Like it or not, time for a break.

Off

[ArchAngel'73]

March 9, 2021

Back

kneeling wide reverse grip Pull Downs -new cable station to me
20x60
20x75
20x85
20x95(stack)

1 arm supinated Pull Downs
20x45
10x60
8x75
6x90

lat station Hypers
20x150
15x180
10x210
8x255
6x310(stack)

BB Good Mornings
20x45
10x135
6x225

Hammer Strength Row, PWO
20x180
12x270
10x360
6x450

"fake" Chins
4x-205

30 Elliptical- Intervals

A good f'ing session imo.
It was tough, I was strong, and grinding 30 on the elliptical wearing a mask is no easy task.

[shaneinga]

No, my friend, it will not be tough. The dieting is tough, the cardio therapeutic, and the lifting is just plain old fun!

Isn’t that the damn truth! Nice way to summarize it.

Sucks about the cable stations being useless at the gym. I like using a resistance band to warm up my elbows before lifting anything heavy. If I don’t, my elbows get pissed off pretty easily. Might be worth a try.

Sorry to hear the leg is still giving issues, but it was good to see you were still able to train yesterday. Yeah cardio while wearing a mask would suck. I haven’t tried that yet. I know there was a time a couple years back that people were using those altitude masks. I suppose it’s probably a lot like that.

[ArchAngel'73]

Isn’t that the damn truth! Nice way to summarize it.

Sucks about the cable stations being useless at the gym. I like using a resistance band to warm up my elbows before lifting anything heavy. If I don’t, my elbows get pissed off pretty easily. Might be worth a try.

Sorry to hear the leg is still giving issues, but it was good to see you were still able to train yesterday. Yeah cardio while wearing a mask would suck. I haven’t tried that yet. I know there was a time a couple years back that people were using those altitude masks. I suppose it’s probably a lot like that.

I'm glad we agree on that!

That's a good suggestion. I'm 1st going to try pumping the sh*t out of the tri's and then slowly adding weight using the only un-closed cable station we have. All I know is I haven't had pain like that in my elbows since I was a newb lifter and I did not like it!

I thought and still do think the altitude masks are bullsh*t, especially when applied to weight lifting. Just dumb. Wearing a mask at the gym is just the price we have to pay for now to lift/exercise, and I'm willing to pay that price.
I can still breath fine doing cardio, but its uncomfortable and gets very wet between the sweat and condensation from breathing. Leg day was worse than cardio though in terms of mask discomfort.

[ArchAngel'73]

March 10, 2021

Day off to get ready for legs the next day.

March 11, 2021

Legs

Squats
20x45
10x135
6x225
4x315 +1 rep from last session
2x405x3 +1 rep per set from last

Leg Press, PWO
15x270
10x450
10x630
6x810
6x990
6x1,080 +4 reps from last

"Power Squat", PWO
6x720x3 same

power squat Calf Raise, PWO
15x720x3 +5 reps per set from last

1st time ever...my knees hurt after training.

This session was a SLOBBER KNOCKER!
"slobber knocker (plural slobber knockers) (informal) A violent collision experienced by a person. quotations ▼ (informal) A violent physical confrontation. That was a real slobber knocker of a football game."

[ArchAngel'73]

March 12, 2021

50 Elliptical

ATTENTON!
If reading about how a psycho convinces himself how he's not a psycho interests you, then read below. If not, thanks for visiting!

I had a verbal encounter with a no-masker today. I come to the gym with the mind set of war, not diplomacy. This is my mind set when in the gym. I thrive in the gym because I can be uncivilized. Whenever I'm in the gym, its my world. I will protect it, I will help those in distress in it, and I will both die and kill for it.
I am not "right in the head" in this department. I fully admit it...and I embrace it. No apologies for neither. Sane or not, this is the way sh*t is.

I definitely over reacted with this encounter, yet I have no regret. I pissed multiple people off and confronted the main one in quite the combative fashion. In my mind I defended my home, others might call tell me I was a complete a**hole.
I now have FREEDOM to go back to my gym. A FREEDOM I have lost before and dearly missed.
When I see someone not following the rules that is a threat to me. 1 case of COVID at the gym and that fukker is shut down for months. Thereby infringing upon my FREEDOM to train and look after myself.
I do not take threats, even threats to my gym being closed down again, lightly.
I have thought about this incident, not the punk with no mask, but my reaction to it, and if I'm insane (I suspect so) or not.
Why did I react that way?
Because he was a threat to my freedom to train.
Was that logical and sane?
Yes. People are willing to die for their beliefs all the time. The gym is my 2nd home. Back in WWI and WWII a whole bunch of my countrymen died for my freedom, why wouldn't I be prepared to die or kill to keep it?
'nuff said, jury is still out on the sanity part, but this case is closed.

[ArchAngel'73]

March 13, 2021

Chest

Hypertrophy via German Volume Training

HS Incline, PWO
40x0
20x90
10x180x10
6x270
3x320
1x360

HS Decline machine, weight per side
10x50x10 5k


30 Elliptical

Re-introduced hypertrophy training. Base line is 23,000 lbs. for the GVT sets. When I did this last "re-opening" it became quite a thrill for me to track total weight lifted per session and see the increases so I'm doing it again because it worked.
I thought I'd put on weight this week but I'm fresh off the scale and I'm down 2 lbs.. I'm getting my beef back and my stomach has shrunk, but there's lots more to go.

Yes, I did see mask idiots today but they were on the other side of the gym. I kept my mouth shut today, no guarantees for the future.

[shaneinga]

That was a hell of a leg day. Nice squats and leg press!

It sucks you have to say anything to people about masks. The fact the gyms were closed as long as they were should give them all the reason they need to keep their masks on.

Damn, those GVT sets are some long sets. How do you track what set you are on? Longest sets I really ever did was 5x10 and I would sometimes forget what set I was on those. LoL. To combat it I would drop a 2.5 on the floor next to rack and each set it would switch sides on the floor. Simple but worked for me.

Agree on the altitude masks, I always thought they were goofy.

[ArchAngel'73]

That was a hell of a leg day. Nice squats and leg press!

It sucks you have to say anything to people about masks. The fact the gyms were closed as long as they were should give them all the reason they need to keep their masks on.

Damn, those GVT sets are some long sets. How do you track what set you are on? Longest sets I really ever did was 5x10 and I would sometimes forget what set I was on those. LoL. To combat it I would drop a 2.5 on the floor next to rack and each set it would switch sides on the floor. Simple but worked for me.

Agree on the altitude masks, I always thought they were goofy.

That was a tough leg day, thank-you.

I really don't HAVE to say anything, I'm choosing to because I'm willing to pay the price. So that drama is on me BUT I agree with every word you wrote.

I keep my rest to 30- 45 seconds and use my log book to track, plus you get in a groove after a while. I also "chunk" them into two bouts of 3 sets, and one bout of 4 sets. A trick I learned getting my psych degree. When in the groove it's really not that long...my weight lifting is only about 45 minutes doing GVT.

I'd rather add plates, reps, or sets than a mask, supps, gimmicks or clothing.
Thanks Shane!

[ArchAngel'73]

Today was a time change, we jumped ahead 1 hour. Arrived at the gym upon opening at 8AM and a grand total of 3 others were there. Presumably the normal "arrive upon opening" members lost track of the time change.


side Delts- hypertrophy using GVT

"Chicken Wings"
20x80
15x125
10x155x10 15,500 total
6x210(stack)

HS Shoulder Press, PWO
10x140x10 14,000 total

29,500 base line

30 Elliptical

This video discusses the physics of weight training and is one of the reasons I'm changing my old school attitude and ways (warning, it's over 45 min.);
https://www.youtube.com/watch?v=I6GBGyQ0nVE

I'd share this info to the over 35, but I'm sure the majority are not ready to hear there's no need for benching, squats, deads, and presses for muscle growth. Even I'm hesitant to let go of these ideas.

I switched the chicken wings to an opener because they are more efficient at building the side delt, as well as the pre-exhaustion technique ala the Weider Principles.
I kept the shoulder presses because I'm old and stubborn and not ready to give them up yet. I did keep the weight lighter to avoid shoulder injury.

A solid start to the day.

[shaneinga]

Nice work. When I get some time I will take a look at the video.

I think the biggest draw to the BB is the fact that the weight being used is universally understood and progress is easy to track. Also, it is easily micro loadable with wide exercise selection, can be purchased and found in any home gym across the world for relatively cheap, and is used in a lot of strength sports and competitions. However, it is just a tool in the tool box and there are equally good if not better tools out there. In that regard I do miss my gym.

Solid work on the chicken wings and HS shoulder press. I have always liked back supported DB's for OHP's, though you can't go as heavy they seem to keep my shoulders healthy as the range of motion stays natural. That and lot's of facepulls.

[ArchAngel'73]

Nice work. When I get some time I will take a look at the video.

I think the biggest draw to the BB is the fact that the weight being used is universally understood and progress is easy to track. Also, it is easily micro loadable with wide exercise selection, can be purchased and found in any home gym across the world for relatively cheap, and is used in a lot of strength sports and competitions. However, it is just a tool in the tool box and there are equally good if not better tools out there. In that regard I do miss my gym.

Solid work on the chicken wings and HS shoulder press. I have always liked back supported DB's for OHP's, though you can't go as heavy they seem to keep my shoulders healthy as the range of motion stays natural. That and lot's of facepulls.

I understand if you don't, its quite long.

I agree. There is is also a "manly" stigma attached to certain exercises)squats), and in some cases a "pussy" stigma (vs. lunges). I'm trying to challenge myself and re-thinking what has been done out of habit. I'd rather what I'm doing be efficient at muscle growth while minimizing risk of injury.

Thank-you. It wasn't until I discovered and used the HS shoulder press about 10 years ago that I've lifted heavy weight for shoulders. I also hated shoulder presses of every kind until the HS machine, which has a back support. In 10 years using it I remember starting with one 25/side and I bust ass for the last decade bringing those suckers up. On a good day I can hit 360 total now, I started with 50/side not too long ago.
I've done maybe 5 sets of face pulls my entire life I just didn't like them.

[ArchAngel'73]

Arms

cable Press Downs
20x40
20x50
15x60
10x70

overhead cable Extensions
20x40
15x50
10x60x1
7x60-stopped due to elbow pain
16x40-stopped due to elbow pain

cable "Roll Downs"
13x40
20x40x8

HS Preacher, PWO
20x45
10x90x5
3x115

DB Curl
6x40x3

Closed cable stations really have my routine f'ed up. The new one is a bad angle for my frame and no bueno for me.
Furthermore, I discovered my arms can't handle the volume yet. Pumped up the yin yang on way less work so I decided to "stimulate, don't annihilate" ala Lee Haney. I was sore the next day and regardless of my feelings that day, this session was effective.
I'm gonna have to work getting my endurance back to get to the GVT for arms.

[ArchAngel'73]

March 16, 2021

I had a new persistent cough starting in the morning and thought it best to quarantine myself from work, the gym, and the rest of society today.
Next day I was better.

[ArchAngel'73]

Back Width

kneeling wide reverse grip Pull Downs
20x60
10x95(stack)x10 9,500 total

narrow grip seated Pull Downs
10x120x10 12,500 total


15 Elliptical


22,000 base line for BW

[ArchAngel'73]

March 18, 2021

Back Thickness

HS Row, PWO
20x90
10x180x10 18,000
10x270
8x360
6x450-max weight that can be added

lat station cable Hypers
10x180x10 18,000


30 Elliptical
+
40 walking

36,000 base line for BT

I was rewarded with an outstanding yearly performance appraisal from my manager for work. "a consistent and driving presence during the pandemic response plan" - makes a lunkhead feel good