Exodus Strength

"This is Iamsmu. You know the drill."

BW ?

Seated Press
45x5x2
95x3
115x2
135x1
155x1
115x10,9,8,8

WTF!??? I'm still sore from the 75 reps of dumbbell bench on Saturday. Weak today.

Chin Up
BW=205.8
BWx24,15

Incline Leg Raise
BWx25,20

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I pulled off a basement storm and painted the sill. It looks so much better. I need to find another storm that will fit. I don't have the glass inserts for the existing one. . . . I decided to paint some of the aluminum storms on the first floor. I'll have to cut them out. Too bad I just cleaned up the inside so much. . . .

Hold up, 24 chins? Nice work!

Allentown wrote:Hold up, 24 chins? Nice work!

Thanks, but they weren't military strict, so they are kind of "chins". I did the last 10 in that first set dead hang. The others were not full ROM. I often don't like to fully straighten my arms. I worry about tendon damage on these things. On a 5th or 6th set of 15 last week I did 15 strict, dead hang. I could probably only get 18-20 like that fresh. Maybe. I'm not sure. . . . I accidentally lost 5 pounds when I started doing high rep stuff and density blocks a couple months ago. It made the chins easier.

Any way you slice it, that's great.

BW 204.6

My wife noted that I had some abs yesterday. Woops. I guess I need to eat more.

Deadlift
135x5
225x3
315x1
365x1
405x1 (felt heavy)
365x5x2
335x10

Assault Bike
2:00 @ 60 rpm = 26 cal (warm up)

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Pulled off a pitted, unpainted aluminum storm window, circa 1955. I'm going to paint it black like the window. I sanded it and started on it in the garage. I'll paint and rescreen the screen. The window inserts will be a pain. . .






What's with the width restriction on images?

BW ?

Incline Bench Press
45x5x2
135x3
185x2
225x3
205x8
195x9
185x10

Pull Up
BW=206.8
BWx12x3

Incline Dumbbell Fly
56x15x3

BW 203.8

Squat
45x5x2
135x3
225x2

Stopped there. My back is too worn out from deadlifts on Tuesday. I have a really hard time recovering from deadlift volume.

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Worked on a storm. Got the basement "storm" window, screen, back on. Painted it black, painted the sill and window, and replaced the screen. Murdered out:



I got a couple new chairs in. The Swedish chairs keep breaking on me. I'm not sure what to think of these CB2 "Pony Chairs".



Replaced a couple switches in the kitchen. There are only 3 or 4 dumb switched left in the house.

BW 203.6

I'm loosing all my gains bit by bit.

Squat
45x5x2
135x4
225x2
275x1
295x5
285x5
275x5

Stopped.

I got a neck pain from the first set. Then my left quad starting acting up. On the third I got a pain in the lower let leg. It was supposed to be a set of 10+. Fuck it. I'm not sure what's going on. My neck was a little irritated earlier in the day. I had to prepare to debate our title IX policies with two lawyers. The meeting ran over. Until next month. . . .

Assault Bike
2:00 @61 rpm = 26 cal. (warm up)

BW 203.0

Run
3.6 miles in 31:05

Took it easy.

No weights. I was up half the night with neck pain. By late in the day it started to feel ok. I don't want to make it grumpy by benching. There's always tomorrow.

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Got a flu shot.

Reinstalled the storm window I was working on. I finally learned how to efficiently rescreen. . . . The black is much, much better than old, corroded aluminum. I'll do the other. Only 29 or so more windows in the house.





Cleaned up the bottom edges of 7 windows with polyseamseal. . .

I got 3 of these today at the farmers market. They were only $20. I'm going to try to paint one black.

Window looks great! Productive day.

cgeorg wrote:Window looks great! Productive day.

Thanks. I worked on another today. I'll put it in my log for the day.

BW 205.8

I drank a bunch of water during the night. . . .

Dumbbell Bench
66x15x6

Rack was occupied. . . .
I think this is causing thumb pain. I had to move the dumbbells higher up in my hand. My left thumb has been aching lately.

Dumbbell Fly
56x15x2

My shoulders were hurting, so I stopped. I was wiped out from the sun. The south side of the house get hot!

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Got another basement storm and sill painted.





I need to clean up all that splatter on the concrete. It looks like shit. Nearly all of it predates me. . . . New coat of black and new screen:



I'm going to cut some plexiglass for inserts, soon. . ..

Started work on the other storm on the front porch. I made a screen but the material had some weird missing strands. I couldn't bring myself to make another. I'm till working on the inserts. . . This is just the frame:



I cleaned up the area. Scraped, primed, and painted under. Sanded the frame and inserts. Spray painted the frame with a few coats. . . . .



Before:

BW 204.6

Pull Over
22x5
72x5
92x5
102x15,12,11

Lateral Raise
26x15x3

Chin Up
BW=?
BWx20

I'm too tired to do anything else.

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Ground the paint off the top of the remaining 3 sections of rusty front step rails. I can't get the wire brush off the axle grinder though. I don't have a skinny wrench. Damn it.



Painted the top and some of the rest. Half assed that for now.



Swapped out the Ikea child killer dresser for the one I was painting.



More paint on chairs, storms, etc. . . .

Found this at the liquor store:

BW 203.6

Run
3.6 miles in 31:00

97% humidity. I was too wiped out all day from doing stuff. I'll squat tomorrow.

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Got the glass panels painted for this and the small side window.



Ran electric to a pantry so I could put in some led tape lights. Hit a stud. The wall itself was 1.5" thick. I had a hell of a time getting the box installed.

BW ?

Squat
45x5x2
135x3
225x2
275x5x3

I still have left quad and groin pain. Maybe I need to Starr rehab. I'll try more warm up sets.

Assault Bike
2:00 @61 rpm = 27 cal. (warm up)

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Started working on painting my office. I had to pull off the radiator to get to the corner. It's a beast. I might try to paint it, but I don't like the idea of spray painting indoors. . .

BW 203.8

!!!

Run
3.6 miles in 30:34

I had a talk to go to and a dinner, no time for lifting.

BW 205

Salty food.

Deadlift
135x5
225x3
315x1
365x5

I didn't feel like going down. So I just did something.

Assault Bike
2:00 @60 = 26 cal. (warm up)

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Sanded, primed, painted the trim, and painted one of the walls in my office.

iamsmu wrote: ↑Tue Sep 26, 2017 4:39 pm Found this at the liquor store:

What did you think of it? Its available from time to time at my local place, but haven't tried it. I've had a few other BiBs. All fairly decent, at pretty good price points. Rittenhouse Rye is my favorite so far.

I like it, but I'm a bigger fan of wheaters like Buffalo Trace and Weller. At this price (~$30), I'd give it a try and see what you think. . . . .