For Your Health (a hunk's log)

[DanCR]

Take your sets to RPE 10 and you won't do as many again. That's a poem by Broseph Drangus.

Pulitzer stuff honestly.

I appreciated the full-scale assault of broseph-isms in this log entry.

[EricK]

We would all be better if we reflect from time to time on the wisdom of @broseph.

[broseph]

5/11/24

1/2 Murph (reps partitioned)

1/2 mile run
50 pullups
100 pushups
150 squats
1/2 mile run

28:10


I ran on the treadmill to force myself to run "fast," which for me is 6mph... lol. I think it's going to be a struggle to get the whole thing done in 60 minutes, running outside without a forced pace. I hope Brittany Murphy smiles upon me as I make this Memorial Day Sacrifice.

[broseph]

5/12/24

Bodyweight 192.8#


Incline Bench 185x 10, 10, 14
I've been spending zillions of dollars around the house and on kids' bikes and my wife's various competitions and lamps and booty shorts (worth it), yet I continue looking longingly online at cheap incline benches like Charlie Bucket peering through the glass of the candy shoppe. It's high time I buy myself some fucking chocolate.

This one seems pretty stout, the back goes up to 90°, and the seat adjusts. It is done.

SSB Squat 225x 12, 12
Back, buns, and legs are sore after a bunch of heavy yardwork this weekend, with more to come. But I rapidly lose squat mobility during times like this- moreso than during times of inactivity. I think that's something.

LTE 128x 14, 12, 10


Back to the shovel and barrow.

[Clearwater47]

Looks like a solid bench.

Chocolate helps everything.

[broseph]

5/14/24

I skipped BJJ yesterday and enjoyed the outdoors in an enhanced state. For your recovery.


Deadlift 455x5



I think you're supposed to bend your legs more? Also, a nearly 5RM deadlift is just what the doctor ordered after a weekend of dirt shoveling. For your medical malpractice.


Landmine Shrug Row +160x 14, 12

Arnold Press 60x 14, 10, 13
A long rest after the 2nd set is becoming my baseline for this movement. I don't know why.

Incline DB Curl 30x 14, 12, 10
I can't wait for my chocolate incline bench to arrive.

Cindy Rounds
15 rounds for time: 24:50
I tried not to sprint the last couple rounds and just maintain a steady pace. I'm still quite moist with perspiration.

[DanCR]

Biceps looking real. I'd legit have thought that you did the curls before the DLs, and gotten a bit of a pump on.

Deadlift 455x5
...
I think you're supposed to bend your legs more?

I don't. For everything that Rip is wrong about, I've always thought that his DL advice, including the high hips, was dead on. Whenever I got it just right, I could tell right away. The ROM felt so much shorter and the weight so much lighter.

- Not an SSC.
- Don't even deadlift anymore
- Sucked at it when I did

For your baseless opinions.

I can't wait for my chocolate incline bench to arrive.

Wait, for real it's in chocolate brown? Sexy af. (Not joking.)

[broseph]

Biceps looking real. I'd legit have thought that you did the curls before the DLs, and gotten a bit of a pump on.

I’ll take that as a sign the summer bulk is working!

I think you're supposed to bend your legs more?

I don't. For everything that Rip is wrong about, I've always thought that his DL advice, including the high hips, was dead on. Whenever I got it just right, I could tell right away. The ROM felt so much shorter and the weight so much lighter.

- Not an SSC.
- Don't even deadlift anymore
- Sucked at it when I did

For your baseless opinions.

Ok. I notice it especially with touch and go, and it always feels like a shorter, easier ROM. So that checks out.

I can't wait for my chocolate incline bench to arrive.

Wait, for real it's in chocolate brown? Sexy af. (Not joking.)

lol no. I was using a ham fisted Charlie and the Chocolate Factory analogy to describe my longing for an incline bench. And then @Clearwater47 kept the chocolate thing going so I went for it again.

[DanCR]

lol no. I was using a ham fisted Charlie and the Chocolate Factory analogy to describe my longing for an incline bench. And then @Clearwater47 kept the chocolate thing going so I went for it again.

Oh.

[broseph]

5/15/24

Run/Walk
1.5 miles run; 15:45
1.5 miles walk/run; 22:57

I was planning on running 3 miles, but my legs were pretty achy; probably from all the air squats yesterday. And maybe because this was my first time running on a paved surface this season. Also I'd like to squat tomorrow.

[broseph]

5/16/24

Bench 290x3x5

SSB Squat 305x2x5
Knees and back weren't happy today, so I took it easy on these.

Press 135x 10, 9, 9

Dips +50x 14, 12, 10

Calf Raise 135x 14, 12, 12,

EZ Curl 88x 16, 16, 16

[broseph]

5/22/24

This is the busiest I've been in a long time. Working a lot at work and home ('tis the season). Haven't lifted or cardio'd in a week, but lots of days of 14k+ steps (which is novel for me). Don't worry, I'm still eating as if I were working out every day.


(actual) Incline Bench 185x 10, 10, 12
I'll be honest- I was expecting to be stronger (at least not weaker) on a more stable setup. I think my patented head-hook technique was actually helping me lift more by allowing a more acute back arch. I still can't believe how much weaker I am on a low incline vs flat bench.

SSB Squat 275x3x8
It's cool how you can take a week off from lifting and develop increased knee pain over that time span. Since it's been hurting without squats, I just squatted through it today.

Dips +25x 16, 14, 12

Tib Raise 30x 18, 16
You guys what if this actually improved the knee pain I've been having while not lifting lol?

Hanging Knee Raise x 10, 8

EZ Curl 88x 22
Ran out of time.


10 yards of mulch just got dropped off at the house, so it's good that I lifted now because I just can't say no to a fresh pile of shredded bark. For your weekend plans.

[broseph]

5/24/824

Dear Diary, yesterday was the best day ever. Grandma watched the kids and my wife and I went to the local Big City (which is only 30 minutes away but we never go) to see a string quartet play selections from Hans Zimmer in a small candle-lit venue. It was awesome. Then a perfect dinner; literally zero critiques. Hotel overnight (also really great). Lazy morning with espresso, then late breakfast at a Mexican-inspired bistro; again, no critiques.

A perfect 24 hours. Now we lift.


Deadlift 315x20, 1 breath per rep.


The tricky thing about 1 breath per rep is you have to lift faster toward the end of the set.

For your single set workout.

[DanCR]

Your day yesterday sounds phenomenal and that was a great set, but let's prioritize: I see some calves there. Your efforts appear to be bearing fruit.

[EricK]

Yes, your day sounds fantastic.

[broseph]

I see some calves there.

[DanCR]

I see some calves there.

Yes! Was looking at the left (your right) leg working. (That sounded weird.) Not cantaloupes or anything but if you were in shorts, would be obvious that you do something “athletic,” which is not insignificant for someone who isn’t genetically blessed there.

[broseph]

5/25/24

Early morning (lol it's like 10am) single-set-to-failure session so I can get to chorin'


Bench 225x20. I thought I'd get a few more than 20, but the last lockout was a real #grindr.


Chins +45x16.5

LTE 108x22

EZ Curl 108x17.5


Brb, taking my athletic calves outside to pour concrete and haul wood chips.

[DanCR]

Brb, taking my athletic calves outside to pour concrete and haul wood chips.

Better for calves and forearms than anything any of us do in the gym.

I reallt gotta work in some carries and sled stuff. I’m sure that I’ll type that again in a year.

[broseph]

5/27/24

1/2 Murph, reps partitioned;
24:42