2023 Collaborative Training Log and Discussion

[CW47]

July 30, 2023
Paused Bench Press
150 pounds - 3 sets x 6 reps

Pendlay Row
155 pounds - 2 sets x 10 reps

Chest Fly
27.5lb DB's - 2 sets x 12 reps

Face Pull
25 pounds - 2 sets x 20 reps

Hammer Curl
32.5lb DB's x 39 reps - 5 sets rest/pause - 15 sec rest

Energy was low today. Probably because my diet and rest have been pretty poor this weekend.
Got through everything fine. I skipped the triceps work today to give my elbow a rest.




July 31, 2023
Stiff Legged Deadlift
285 pounds - 3 sets x 6 reps

Walking Lunge
45 pounds - 2 sets x 12 reps

Leg Extension
140 pounds - 2 sets x 10 reps

Had to cut the workout short to make dinner for the kids and was never able to get back and finish it up afterward, so I missed my calf and ab work.

The portion of the workout I completed went very well though. I keep thinking I'm getting close to maxing out on the deads, but each week if feels the same or slightly easier than the previous session even with more weight. Going to continue on with 10 pounds jumps each time.

Lunges always suck, lol, but I got through them. Leg extensions are now very painful as well, and this was VERY close to a true 10 rep max. Great work for the legs all around!

[EliKoehn]

Quoted replies to all of you, so spoilering for the sake of screen real-estate...

Spoiler!

I don’t mean to be repetitive so may just sum up a week or two at a time.

* I’m using the same weight in all my upper body movements from week to weak. I rarely gain reps, maybe go up and down a rep or two week to week. I do find that mentally I want to lighten things up as I do not feel strong or powerful with all this running.

* my leg training is taking a hit, but it’s deliberate too as I choose to run more so must adapt.

* running is now 3-5 miles almost every single day, usually my base run is 3 miles on a lifting day and 4-6 on a non lift day. I have to pay attention to how my knees and hips feel.

* Yesterday I had two big cravings, I wanted chocolate ice cream (didn’t) and squashed that by eating a large steak meal and snacking on lunch meats and cheese. That always helps. I figure my cals have crept up over 2600 a few days a week as I feed my appetite change.

In all, just trying to be more fit, keep some strength and move, enjoy it.

Seriously impressive tenacity on this! Great work with all of this. You're encouraging me to begin running regularly as well, although I won't be doing it every day.

Finally started to feel not sick a few days ago. Did an easy workout

Bench:
up to 300x1
275x2
275x2

DL:
365x1
315x6

I've been really stressed out at work the past week because its unclear if they're going to make me relocate across the country to keep my job. Every day that passes and I don't know, I'm getting angrier at my employer for keeping us strung along like this. I've got the golden handcuffs to stay until late next year, otherwise I'd have quit and find a new job by now. Unfortunately its worth it to stay and find out

Until I know more about this, I feel like I don't have the capacity to care about lifting

That does sound stressful... Hoping for the best result for you and that the stress in the meantime is minimal.

Chickens spend their time pecking the ground.
Eagles fly.
Fly like an Eagle brother!

Thanks man, I really appreciate the encouragement. Outside of the moment, a troll doesn't live in my head but I've been somewhat discouraged overall lately so the kind word there is nice to see.

Great job on your cut by the way. That lighting looked completely neutral and your abs were totally prominent. Are you aiming to compete anytime soon? Looks like you'd be on the podium of a regional event right now if you were going for that.

July 30, 2023
Paused Bench Press
150 pounds - 3 sets x 6 reps

Pendlay Row
155 pounds - 2 sets x 10 reps

Chest Fly
27.5lb DB's - 2 sets x 12 reps

Face Pull
25 pounds - 2 sets x 20 reps

Hammer Curl
32.5lb DB's x 39 reps - 5 sets rest/pause - 15 sec rest

Energy was low today. Probably because my diet and rest have been pretty poor this weekend.
Got through everything fine. I skipped the triceps work today to give my elbow a rest.




July 31, 2023
Stiff Legged Deadlift
285 pounds - 3 sets x 6 reps

Walking Lunge
45 pounds - 2 sets x 12 reps

Leg Extension
140 pounds - 2 sets x 10 reps

Had to cut the workout short to make dinner for the kids and was never able to get back and finish it up afterward, so I missed my calf and ab work.

The portion of the workout I completed went very well though. I keep thinking I'm getting close to maxing out on the deads, but each week if feels the same or slightly easier than the previous session even with more weight. Going to continue on with 10 pounds jumps each time.

Lunges always suck, lol, but I got through them. Leg extensions are now very painful as well, and this was VERY close to a true 10 rep max. Great work for the legs all around!

Hitting a new stride of progress on deadlift has got to be a great feeling. Have you been experiencing the same on other exercises emphasizing the same muscles, or is it just that movement pattern in particular? You train so holistically too so that's probably a nice surprise that such a giant lift like the deadlift ends up ballooning without specializing on it and in the context of a lot of training volume otherwise.

I ended up deliberately taking a break from lifting this past week for the most part. I still felt a kind of ache in my shoulders and not quite recovered after a few days of rest, so I just extended it a couple more. I did end up benching a single set and doing some deadlift warmups on Thursday, but that was because a coworker asked me to show him those lifts at lunch and there wasn't enough time for a proper workout beyond that. Got a proper session yesterday and I felt fresh and fully ready to go without getting atrophied. Today, I did some hill jogging with a friend in a park. It was just a 1 mile stint and then almost a second mile, with rest in between. The pace was quite slow but it was really nice to get out and breathe the fresh air of the park with its dense vegetation secluded from all of the cars, rather than the exhaust-laden air along the street or the stale air indoors. It has been quite a long time since I did any kind of real outdoor cardio. In Germany, I would run with a dog some, but that wasn't for nearly as long. That friend and I are going to distance run regularly on Tuesdays now. Today was just getting started back into it and I expect it to improve quickly with consistency.

- Thursday
Flat Bench (T&G):
1 x 8 at 275 @10

- Monday (yesterday)
Pendlay Row:
4 x 8 at 225 all @8-9

A.S.
Paused Super Close-Grip Bench (1 Ct): -about 4" between my hands; arms completely straight at lockout and parallel to each other. This felt fantastic but was notably more front delt emphasizing than tricep.
3 x 5 at 225 @9, 10, 8 -long rest before final set per talking to someone
Pull-Up
3 x 5 at BW ~@8, 9, 9 -pulling strength notably suffering by the time I got to these after the rows

Dips:
1 x 8 at BW @8-9 - I have missed doing these and will give them a lion's share day of workload soon.

- Today
Hill Jogging:
1 mile at 11:30ish, 0.85 miles at same; total distance including walking about 4 miles. We were talking some during and the incline was fairly steep for a good portion of the segment we were running.

[CW47]

Eli - I'm really just measuring my progress against the last couple of months. I'm hitting PR's, but it's mostly just because I've never focused on these rep ranges for these lifts. I don't think I'm actually very close to peak strength on deads - just making steady progress longer than I was expecting.


August 3, 2023
DB Incline Press - 40 Degree
50lb DB's - 3 sets x 8 reps

Close Grip Lat Pulldown
115 pounds - 2 sets x 12 reps

Upright Row
30lb DB's - 2 sets x 12 reps

Lateral Raise
12.5lb DB's - 2 sets x 12 reps

Cable Triceps Pushdown
35 pounds x 40 reps - 5 sets rest/pause - 15 sec rest

Cable Biceps Curl
27.5 pounds x 43 reps - 5 sets rest/pause - 15 sec rest

Weird day today. I planned to use 55's for the Incline Press and couldn't even budge them. Switched to 50's and did a 3x8... Could have just been that I didn't do enough warmups.
Really strong work on the last 3 exercises. I did the same weight on lateral raises for about the 4th time in a row but they felt much easier this time. Did 6 more reps than last time on Triceps. Did 3 more reps on curls with an extra 2.5 pounds. The 2 days rest between workouts did me well.

[coachcalande]

Today marks 2 months since starting my new fitness plan.

Lift
Run
Diet.

I’ve dropped 22 pounds and greatly improved my fitness.
I’ve had to sacrifice some power/strength in my leg training but it’s been worth it.
I think I’m ready to drop from XXL tees to XL.

I’ve not been hangry/hungry or suffering in any way, taking my time …I have not been consistently tracking cals because I just got used to certain foods and portions.

In all, the last couple of years has shown that I can maintain a significant Weight loss. I think my all time heavy bulk was maybe 310-320 lbs. I’m really not sure. I’m at 264 right now and would love to drop into the 250-259 range in the next 8 weeks.

[SaviorSelfJT]

Really easy workout, its all I can manage right now

up to 135x5 OHP, and 3 pullups

I've basically lost all interest in lifting. I don't even feel like eating or doing anything besides laying in bed

[Camarija]

Really easy workout, its all I can manage right now

up to 135x5 OHP, and 3 pullups

I've basically lost all interest in lifting. I don't even feel like eating or doing anything besides laying in bed

Sorry to hear that brother

Maybe it's time to start getting weird with it to keep it interesting

[coachcalande]

Really easy workout, its all I can manage right now

up to 135x5 OHP, and 3 pullups

I've basically lost all interest in lifting. I don't even feel like eating or doing anything besides laying in bed

Time to make a change.

Maybe just start biking a few nights a week…or playing pickle ball or hoops…rollerblades?

A change.

My lifting is hugely boring now that I’m not chasing numbers…I use the same wts and just do AMRAP EACH SESSION.

I played badminton for about an hour tonight..lol

[SaviorSelfJT]

Sorry to hear that brother

Maybe it's time to start getting weird with it to keep it interesting

Time to make a change.

Maybe just start biking a few nights a week…or playing pickle ball or hoops…rollerblades?

A change.

My lifting is hugely boring now that I’m not chasing numbers…I use the same wts and just do AMRAP EACH SESSION.

I played badminton for about an hour tonight..lol

A change is definitely what I need, but not necessarily with regards to exercise

I want to move (ideally to a new city, but even a move somewhere else in the same city would be good), but I feel trapped because of my job and other reasons

It's been making me really grumpy lately, and this time of year also makes me grumpy because of the heat/humidity/bugs I stay inside as much as I possibly can. And my AC can't keep up with the climate this year

[EliKoehn]

Really easy workout, its all I can manage right now

up to 135x5 OHP, and 3 pullups

I've basically lost all interest in lifting. I don't even feel like eating or doing anything besides laying in bed

Hope you find that spark again soon. Your overhead numbers lately have been really inspiring to me, if that's worth anything to say. Even if it lies outside of lifting itself, wishing you positive changes in the near future.

--

Really brief session for me today. Normally I lift with my dad on Saturday morning but he had an event to go to with my mom's side of the family so we postponed that. I went by myself briefly later on in the day.

Flat Bench (T&G):
4 x 6 at 275 all @9-10

Hammer Curl:
1 x 6 w/ 60s

Lateral Raise:
1 x 6 w/ 40s

I've never done a straight 4x6 at that weight on the bench, though some of my recent volume at that weight has been considerably higher and I've done just slightly less a few times in the past at a lower bodyweight. Altogether though, formally that's still a first. The hammer curl was in a perfect sweet spot of difficulty without form breakdown, but I was right on the edge of that, so I decided to walk out there instead of going down or doing a cheaty second set.

[coachcalande]

https://youtu.be/9-jOIiGGck0

2 months Hybrid training

[SaviorSelfJT]

New motivation to lift. My left hip feels kinda janky and today I felt my lower back feel janky too. Muscles weakening and hurting

Can't wait for this heat/humidity to relent, I've got a dehumidifier running in the basement but its like trying to keep the titanic from sinking by scooping water out with a bucket. There's no telling what kind of chit I'm breathing in down there, the humidity is probably allowing all kinds of mold to grow

Squat-
up to 275x5

Bench-
up to 225x5

Cheat row:
up to 275x9

Reg grip curls:
65x? reps, 2 sets


I've got wisdom teeth extraction planned soon, that'll probably take me out for a couple days

I also ordered caffeine tablets, vitamin B tablets, and taurine tablets. Going to make my own energy drink/pre workout for about 15 cents per serving

[CW47]

Eli - Congrats on the new bench territory.
Coach - Awesome progress. I'm sure you're going to feel amazing after dropping another 20 pounds or so.
Savior - Glad your spirits are up a bit higher at the moment.


August 7, 2023
SSB Squat
175 pounds - 3 sets x 6 reps

Leg Curl
115 pounds - 2 sets x 8 reps

Back Extension
45 pounds - 2 sets x 10 reps

Cable Pullthrough
47.5 pounds - 2 sets x 12 reps

SSB Calf Raise
225 pounds x 47 reps - 5 sets rest/pause - 15 sec rest

Cable Crunch
70 pounds x 53 reps - 5 sets rest/pause - 15 sec rest

I guess is goes without saying now that this workout session is very uncomfortable, lol. My posterior gets hammered hard by the leg curls, back extensions, and pullthroughs. Luckily it's been recovering well and I haven't had to modify it at all.

Squats felt good today. Pointed my toes more forward than usual today and that helped me get to depth easier. I'll keep this adjustment moving forward. Crushed the crunches, doing 11 more reps than last time.

I'll probably increase weight on everything except the back extensions.

[coachcalande]

I’ve been dealing with some home improvement stressors and definitely feel my appetite spike as The stress lingers. Last night I ate about a pound and a half of lean ground turkey I’ll bet. I mean it’s better than junking out but still…the calories matter.

What I keep reminding myself is “at least I’m not getting fatter” when progress sometimes feels slow. Being salt sensitive, water weight fluctuates quite a bit and at times my face gets puffy- seems that cortisol from workouts does that as during and immediately after runs it’s evident.

Yesterday I didn’t want to do a long slow run so it was hills and some flat sprints too. Good change up after my lift.

Today is leg day.

[EliKoehn]

At a lull in the afternoon I took a short break and walked to the gym to briefly grease the groove on OHP and barbell curls, which I will shift focus towards due to the lower demands they place as I pursue a more athletic emphasis in my training:

A.S.
Standing OHP:
1 x 15 at 45, 1 x 12 at 95, 1 x 8 at 135
Barbell Curl:
1 x 15 at 45, 1 x 8 at 95, 1 x 3 at 135 (3rd rep a bit cheaty, first two were clean)

Then, in the evening, I ran/walked with my friend in the hills of a park:
7.77 miles total (funny coincidence) in about 2 hours, and about 3.5 miles run total in 3 segments. The first mile was uphill and about 11:15 (on the way down, the pace was about 8:00 while more fatigued), and the middle run was probably comparable but we're just aiming for consistency, an appreciable amount of work and slight progress each time rather than getting too scientific with it.

[coachcalande]

Just so you all know, I have tried repeatedly to give reps, just always says I have to,spread it around first?

Anyway, today is shoulders and arms and a run for me. I had a good leg day yesterday , maybe the best in the last two months..perhaps conditioning will allow me to begin using heavier weights again.

Diet wise, this is a typical day:

Bacon, eggs, whites, black coffee , sometimes steak
Eggs, whites
Two turkey or beef burgers with cheese, broccoli
Two turkey burgers with cheese, pickles/maybe tuna or pork chops or an omelette instead
Steak or hamburgers or chicken, salad

Pretty easy. Always satisfying and very high protein. Basically what 1960s-70s Golden era bodybuilders may have enjoyed.

I find that sometimes I’ll eat a bit more but it’s actually hard to get fatter eating like this with all the running and lifting. I haven’t tracked cals in weeks and just go be feel.

This am, definitely having sausage and bacon with my eggs.

[CW47]

Just so you all know, I have tried repeatedly to give reps, just always says I have to,spread it around first?

When you see that note it means you need to give rep to 'new' people before you can give it to that person again. It's designed to prevent Rep boosting I believe, but it's far too stringent. I end up needing to rep random posts from new posters just so that I have the capability of giving rep to the regular posters that I actually want to recognize. Most of the time I just can't be bothered to do that, so I go months without being able to give rep to anyone that posts semi-regularly.

It's a stupid system. Anyway, I don't think anyone who hangs out here regularly will be bothered by not getting repped by you. It's pretty obvious that the system is dumb/broken.

[coachcalande]

When you see that note it means you need to give rep to 'new' people before you can give it to that person again. It's designed to prevent Rep boosting I believe, but it's far too stringent. I end up needing to rep random posts from new posters just so that I have the capability of giving rep to the regular posters that I actually want to recognize. Most of the time I just can't be bothered to do that, so I go months without being able to give rep to anyone that posts semi-regularly.

It's a stupid system. Anyway, I don't think anyone who hangs out here regularly will be bothered by not getting repped by you. It's pretty obvious that the system is dumb/broken.

Yeah, It’s kind of silly anyway. I really don’t bother with many other threads, once in awhile…most of my time is between the log here and my own…and I’m on Twitter as it’s a million times more active and easier to share video. Only reason I bother with this site is the crew here. I suppose I want my journey documented here best I can…but now that it’s mainly maintenance it’s dull.

[jademonkey]

I shouldn't let this get to me, but I wonder whether people like this truly get blinded to the obvious out of envy or is it just that they resort to trolling to gratify their ego because they know they didn't work hard for something and try to take it from those who did?

This was probably the cleanest bench max I've ever done and it is plain as day that it's full range of motion.

I often scroll FB reels, or whatever those vertical style video "suggestions" (aka advertisements) are. It's usually some lifting video cuz I guess that's what I engage with. I end up watching them just to read all the insecure dudes making dumass comments about sumo, arched bench press, girls with muscle. If nothing's wrong they make something up. Just trolls.

[jademonkey]

Added to bench again. Last workout in Lisbon most likely, hopefully we find a nearby gym in Porto.

Bench press: 253x1 / 259x1 / 248x2 / 226x4 / 198x8
Arnold press: (55s x10)x2
DB row: 114x12 ea / 114x15 ea.
RDL: 237x10 oh grip / 275x10 grips / 286x10 grips
Hack sq machine, glute extension, hammer curl, oh db tri ext, lateral rs.

We did not find a gym in Porto or the Azores. So back to the gym in New Mexico this week after a month off. Down a good 10%+ in strength temporarily. Wife said it's time for a cut for her, and I could lose a few as well, so cut it is. Got a festival end of September as target date. Started a spreadsheet for tracking, going on walks to earn an extra half serving, cutting most of the booze we overdrank throughout Portugal.

She said 7 pounds, I think we could drop 9 or 10 by the fest if we stick to it.
Routine will revolve around bench, row, press, pull down, RDL, leg press as usual. She hates the bar on her back and won't squat. Leg press is so much easier to setup and do when tired. Despite gathering all the plates in the gym. Actually for a girl she surprisingly seems to far prefer upper body lifts. I may squat every now and then but no real targets except getting bench press back up and maintaining lean mass while cutting.

[SaviorSelfJT]

Pretty good news, I heard from my boss that I'm not at risk for needing to relocate. I'm still waiting to hear extra confirmation though, but its sounding good


Deadlift:
405x3

OHP:
175x5

Cheat row:
225x22

Also - lower back and hips are feeling 100%. Rest is not good

I’ve been dealing with some home improvement stressors and definitely feel my appetite spike as The stress lingers.

What kind of home improvement stuff are you up to?

Then, in the evening, I ran/walked with my friend in the hills of a park:
7.77 miles total (funny coincidence) in about 2 hours, and about 3.5 miles run total in 3 segments. The first mile was uphill and about 11:15 (on the way down, the pace was about 8:00 while more fatigued), and the middle run was probably comparable but we're just aiming for consistency, an appreciable amount of work and slight progress each time rather than getting too scientific with it.

That's a really brisk pace, that sounds like speedwalking. I think your heart will thank you

Just so you all know, I have tried repeatedly to give reps, just always says I have to,spread it around first?

When you see that note it means you need to give rep to 'new' people before you can give it to that person again. It's designed to prevent Rep boosting I believe, but it's far too stringent. I end up needing to rep random posts from new posters just so that I have the capability of giving rep to the regular posters that I actually want to recognize. Most of the time I just can't be bothered to do that, so I go months without being able to give rep to anyone that posts semi-regularly.

It's a stupid system. Anyway, I don't think anyone who hangs out here regularly will be bothered by not getting repped by you. It's pretty obvious that the system is dumb/broken.

Lol the rep system is a very dumb feature, I could go on about it, but rep numbers will mathematically increase exponentially over time. Not that long ago if you had 10k+ reps you were a high repper. There's miscers now that have a million. Mods had a million+ rep power, so the rep power from other users was meaningless, one rep from a mod equaled like 1000 reps from a normal poster, so other poster's reps/negs didn't really matter.

Very dumb feature, and it gets dumber the more you think about it

That said, it is convenient to get reps from posters here, because it serves as a bookmark. I subscribed to this thread, but it doesn't work half the time

[CW47]

Paused Bench Press
155 pounds - 3 sets x 4 reps

Lat Pulldown - Close Grip
120 pounds - 2 sets x 10 reps

DB Chest Fly
27.5lb DB's - 2 sets x 10 reps

Lateral Raise
15lb DB's - 2 sets x 10 reps

Face Pull
27.5 pounds - 2 sets x 10 reps

Triceps Cable Pushdown
40 pounds x 46 (superset w/Curls - 4 sets)

Hammer Curl
35lb DB's x 31 (superset w/Tris- 4 sets)

Finding it a challenge to get in workouts lately. Just a lot going on. Being fresh has definitely led to good workouts though and I've still been getting in at least 3 sessions per week. I'm modifying my programming - changing to much fewer variations. Also continuing to change rep ranges and increase weights. I'm working towards heavy singles eventually, and possibly seeing where my peak strength is at now.

To be honest I'm not overly concerned about that. I feel like I'm turning into a gym bro, just wanting to build some muscle. I'm finding myself gravitating to more controlled movement speeds and partial ranges of motion on certain exercises, to focus on a particular muscle and build a mind-muscle connection. I'm not even sure when or why this shift happened, but I'm going with it.

Solid session today. All weights will increase next time.

[EliKoehn]

^^ Good luck with the new approach. Sometimes that shifted emphasis ends up being a lot of fun IME.

--

A.S.
Flat Bench (T&G):
3 x 5 at 285 @9, 10?, 9
Pull Up
3 x 5 at BW all @ 8-9

Squat:*
15 x BW, 12 x 45, 8 x 135, 4 x 185, 3 x 225, 2 x 275

A.S.
Supinated DB Curl/Hammer Curl:
2 x 8 w/ 45s, 2 x 8 w/ 45s
DB Lateral Raise:
4 x 8 w/ 30s

*I was originally going to squat with proper working sets, but I was quite tired at this point and decided to stop at the end of the warmup as the final two were actually quite challenging after incurring the fatigue from the other two compounds before, hence my listing only the warmup here which otherwise I wouldn't have recorded.

Along with the weekly jogging outdoors with my friend, I'm also taking a complete break from drinking this month and I've lost a few pounds already. It's nothing major but I can see a slight positive impact already: jeans are a bit looser and I even noticed the outer head of my quads showing more prominently even while just doing squat warmups. It was nice to hit new territory on the bench today as well. Those working sets weren't on par with my max intensity sets (and surprisingly all but the middle one felt @9, and I might have been able to grind out a 6th even on that one, but not sure) but it was pleasing to have hit new territory there without eating up to it. As a rule of thumb, I'm going to aim to bench just once a week, preferably on Saturday with my dad since that's what he's focusing on and I want to keep his motivation solid. He was sick today though so looking forward to next week with him on that.

[coachcalande]

Weighed in at 262 this am.

That’s 24 pounds now since I started this current plan back in early June.

As far as adult beverages go, since the body will burn alcohol first, it’s a good strategy to lower food cals on those days where drinking is likely.

Yesterday’s leg day was the best I’ve had in two months, just wasn’t so grueling and I seemed to have more reps in me. In the beginning, trying to run daily and also train legs hard was brutal.

[CW47]

Low Bar Squat
265 pounds x 1 rep

Leg Curl
120 pounds - 2 sets x 8 reps

Lunge
50 pounds - 2 sets x 8 reps

Donkey Calf Raise
135 pounds x 75 reps (4 sets - 30 sec rest between)

Hanging Leg Raise
BW x 56 reps (4 sets - 30 sec rest between)

Energy level was low. I didn't feel like doing squats for reps, so I opted for a heavy single instead. Maybe a bad idea? lol. I've typically had more success doing fewer reps with more weight though.
It's been quite a while since I've done anything over like 225, so the 265 felt very heavy. It was probably around an 8.5 RPE, so not bad considering...

The remainder of the workout was just to keep my training well rounded and balanced.

[CW47]

30 Degree DB Incline Press
60lb DB's - 1 set x 3 reps
50lb DB's - 2 sets x 6 reps

Lat Pulldown - Close Grip
125 pounds - 2 sets x 9 reps

DB Chest Fly
27.5lb DB's - 2 sets x 10 reps

Lateral Raise
17.5lb DB's - 2 sets x 10 reps

Face Pull
30 pounds - 2 sets x 15 reps

Triceps Cable Pushdown
45 pounds x 35 (superset w/Curls - 4 sets)

Hammer Curl
37.5lb DB's x 28 (superset w/Tris- 4 sets)

Last time I did incline work I did it at 40 degrees - 50 pounds for 3 sets of 8. Thought for sure I could do 60's for sets of 4 at a 30 degree angle. I couldn't even move them on my first attempt, lol. Reset after a short rest and managed a few reps. Dropped the weight after that because my energy was sapped. I'll try maybe 55's next time.

Remainder of the workout was pretty straight forward - nothing really of note. Tomorrow will for sure be a rest day.

[EliKoehn]

Jog/walked 11 total miles in the park. The GPS was forgotten so the distance and pace of the running are left to guesswork but it was about 5 or so stints of running and probably about 3-4 miles out of the total.

[CW47]

Sumo Deadlift
365 pounds x 4 reps

Leg Extension
115 pounds - 2 sets x 20 reps

Cable Crunch
45 pounds - 2 sets x 40 reps

Not really in the mood to lift today so I kept it short and simple. Deads were about a 6 RPE but I'm still not 'in the groove' so didn't push it.
Went with higher reps on the extensions and crunches - just trying to get in some quality reps without much strain on any ligaments/tendons. We'll call it a success.

[SaviorSelfJT]

Been MIA, had my wisdom teeth removed about a week ago

There wasn't any pain for the first couple of days, but then it got pretty bad. I think its getting better now, but I've been taking ibuprofen like skittles the past 4 days or so. It feels like there's some kind of rebound migraine when I stop taking ibuprofen. My eyes, ears, cheeks, teeth all just sending pain signals nonstop


Finally did a workout:

Squat
135x5
185x5
225x5
275x5
225x5

Curls upside down grip
45x5
65x5
85x5
85x5

Tricep extensions
45x5
65x5
85x5

Those extensions don't feel like they're good for my elbow joints

[CW47]

Yeah, amazing how much pain can be inflicted by our teeth. In my teens I had my wisdom teeth cut out because there wasn't room for them to grow in and I still remember it clearly. Glad you're feeling a bit better.


August 19, 2023
Paused Bench Press
165 pounds - 3 sets x 2 reps

DB Row
60 pounds x 15 reps
70 pounds x 15 reps

DB Chest Fly
30lb DB's - 2 sets x 12 reps

Lateral Raise
20lb DB's - 2 sets x 10 reps

Feeling kind of weak on bench. Not used to working in the lower rep ranges and every rep was a strain.
DB Rows were good - I did a decent job of isolating the lats and was really feeling it there.
Flies and lateral raises are getting easier each week, mostly due to technique improvements I'm sure.
Left out Bi's and Tri's to give my elbows a rest.

[coachcalande]

Life is about to get real busy with school sports and all the rides my kids need.

I’m going back to this split:

Torso
Off
Limbs
Off

Repeat.

This gives me every other morning off to cook, do laundry, work stuff…

I’ll target cardio for whatever afternoons I can squeeze it in on. The good news, both schools have tracks so I can run a few min before kids are done practices.