For Your Health (a hunk's log)

[DanCR]

Beat it up and took its lunch money.

[alek]

HELL YEAH!!

[broseph]

Thanks guys. They felt so good I almost kept going, but I wasn't sure if that would have been stupid or smart.

Either way, I think I'll add a couple pounds to my training max moving forward. (it was 425)

[broseph]

1/19/24

Deadlift 350x2x2, 375x2, 405x2, 425x1, 455x1, 475x1, 500x1


Learned my lesson and rode the wave- ammonia capsule and all. Always nice to know five hundo is an option. Probably wouldn't have gotten it if I actually maxed out squat yesterday.

Inverted Row +24x 20, 16

EZ Bar Upright Row 108x 12, 12
Bar choice was a whim. Now I know I prefer the straight bar. Will probably forget some day.

DB Curl 30x 20, 16

[DanCR]

What did that ammonia capsule ever do to you?

(Seriously, sick grind.)

[broseph]

1/20/24

Titan Bike x3
5:00 on
2:00 off
22.6 mph
184 Cal

What did that ammonia capsule ever do to you?

(Seriously, sick grind.)

It's funny how silly it looks in retrospect. But also fun.

[broseph]

1/21/24

Bodyweight: 189#


Bench 255x2x2, 275x2, 295x2, 315x1, 335x1, 355x1
355 was slow, so I didn't push for more. Maybe I'll decrease my training max but increase volume because this is not moving the way I'd like.

SSB Squat 295x5x5
Hips were really tight today. Obviously, it is possible to stretch too hard, but I wonder where the line is? Because I've been doing my hip stretches almost every day, yet consistently feel tighter rather than looser. There's also some residual fatigue from squatting and deadlifting heavy the last few days, no doubt.

LTE 108x 18, 16, 12

BW Calf Raise x 24, 20, 20

Tib Raise 30x 24, 22, 20

[broseph]

1/22/24

2:00 rests on everything today.

Landmine Shrug Row +90x 18, 16, 16
Stumbled across a video of myself doing these and thought "yup, those are the muscles I want to be bigger." For your upper back.

Chins +45x 12, 8, 7
Weird how I've gotten worse at these after doing wide grip pullups for a few months.

Lateral Raise 30x 16, 12, 11
Burned out from the shrug rows? No matter.

Incline DB Curl 30x 13, 9, 9

Single Leg BW Calf Raise x 10, 10, 10

[broseph]

1/23/24

Titan Bike x5
0:30 on
2:00 off

31.2 mph
69 Cal (nice)

[broseph]

1/25/24

Bench 285x7x3, OT 2:00
80%, H=525

Squat 300x2x2, 320x2, 345x2, 365x2x1
Low back starting hurting in that old familiar fashion so I stopped.

LTE 118x 16, 14, 10

Tib Raise 35x 20, 18, 13

BW Calf Raise x 24, 22,

Hanging Knee Raise x2x8
Took it easy on these due to back pain.


BJJ Musings: I NEED TO FINISH FILLING MY GRAPPLING DUMMY so I can get more reps. For your muscle memory.

My purple belt buddy continues (trying) to teach me stuff during open mat- maybe 2% sticks in my brain. Maybe. He's always like, "notice how I always escape your guard?" And I'm like, "I notice that you escape and then kill me, I'm not noticing how you do it because I'm too busy trying not to die."

I'm learning the importance of framing, and some ways neutralize opponents' frames. I also need to tighten up my hip control when I'm in dominant positions. Still feeling pretty clueless once I'm in a dominant position though.

Rolling with other non-skilled people is getting more enjoyable. I was actually the less-spazzy guy last night, which was oddly satisfying.

[DanCR]

Rolling with other non-skilled people is getting more enjoyable. I was actually the less-spazzy guy last night, which was oddly satisfying.

You’re super close to getting judgy about others who spaz (less). It’s fair.

Guess how I know.

[broseph]

Rolling with other non-skilled people is getting more enjoyable. I was actually the less-spazzy guy last night, which was oddly satisfying.

You’re super close to getting judgy about others who spaz (less). It’s fair.

Guess how I know.

It's in my nature. I officially judge crossfit stuff at my wife's gym when they have competitions, and the joke is always that I'll be judging anyway, so I may as well put it to use.

[DanCR]

Rolling with other non-skilled people is getting more enjoyable. I was actually the less-spazzy guy last night, which was oddly satisfying.

You’re super close to getting judgy about others who spaz (less). It’s fair.

Guess how I know.

It's in my nature. I officially judge crossfit stuff at my wife's gym when they have competitions, and the joke is always that I'll be judging anyway, so I may as well put it to use.

I love this.

[broseph]

1/27/24

Deadlift 355x3x5, 3:00 rests
Easing BACK into these (lol cuz back pain)

~2:00 rests on everything else

Landmine Shrug Row +90x 18, 18, 14

Chins +45x 10, 8

Lateral Raise 30x 18, 13, 10

Incline DB Curl 30x 13, 10, 8

Single Leg BW Calf Raise x 12, 10, 10


Musings: I am once again trying to minimize my time spent in the weight room. My wife almost always comes down halfway through my workout to talk about normal marital stuff and I am in a specific workout mindset which is not conducive to tending to the emotional needs of others. I communicated that I would like us both to pretend I am at a gym while working out- I'll make better use of my time down here, but I am unavailable for non-emergent communications. For your compartmentalization. *

*this is less of a boomer-style "wives be naggin, am I right? " complaint and more of an acknowledgement of my social deficits.

[Renascent]

The musings never miss, and my appreciation for your log continues to grow.

[broseph]

1/28/24

Incline Treadmill
8% incline
3 mph
30:00

I jogged at 5mph for a couple minutes here and there; both to increase heart rate and to get the cramps out of my hip flexors (they tend to tighten up on these incline walks).

The musings never miss, and my appreciation for your log continues to grow.

*humble bow*

[alek]

Musings: I am once again trying to minimize my time spent in the weight room. My wife almost always comes down halfway through my workout to talk about normal marital stuff and I am in a specific workout mindset which is not conducive to tending to the emotional needs of others. I communicated that I would like us both to pretend I am at a gym while working out- I'll make better use of my time down here, but I am unavailable for non-emergent communications. For your compartmentalization. *

*this is less of a boomer-style "wives be naggin, am I right? " complaint and more of an acknowledgement of my social deficits.

I totally get this.

I'm happily married... love my wife... all that, but when I'm at the gym and she calls me, I get a little annoyed/irritated/terse if it's just to chat or whatever.

But I also am that way with other people at the gym, too--if not worse. I usually never speak to anyone--I'm there to do the workout and leave. I don't stand around on my phone or chatty cathying it up with other members. I got shit to do, and if you're gonna set your bags down by the squat rack and wander off to other machines, I'm going to take the rack without asking and try to hit you with a loaded bar during a set of squats when you come over to get your shit and mumble something about being sorry for being in the way.

[broseph]

... if you're gonna set your bags down by the squat rack and wander off to other machines, I'm going to take the rack without asking and try to hit you with a loaded bar during a set of squats when you come over to get your shit and mumble something about being sorry for being in the way.

This got me a little jazzed up. I remember having fantastic sets after encounters like this in the commercial gym. For your positive feedback display of dominance loop.

[broseph]

1/29/24

Bench 250x8x5, 1x8@8, OT 2:00
70%, H=533

Squat 350x5x2, OT 2:00
80%, H=250
Finally squatting some weight, though for little volume. Hips and back are still pretty tight. I've backed off on my stretching routine, and only do it every other day or so. It seems reasonable to treat flexibility like any other aspect of fitness and not push as hard as I can every day and expect positive results. Either that, or I actually should do it every day but back off the intensity?

LTE 118x 18, 14, 10

Tib Raise 35x 22, 18

BW Calf Raise x 26, 24

Hanging Knee Raise x 10, 10


Musings: Watched Rocky IV with the children yesterday. Of course, it ended with a "how hard of a punch can dad withstand" exhibition. I think the 10 year old boy hits harder than my wife (who lifts). Long story short, my abs are little sore today (don't tell the children).

[augeleven]

(don't tell the children).

Classic dad sentiment.