Daily training. Annual improvements.

[hector]

A fellow lifter who trains on Christmas day... Now I know this is the place where I belong! I was supposed to lift myself yesterday, but there was just too much alcohol in my bloodstream (very rare, and I didn't drive). Merry Christmas you too @hector , and thanks for bringing back to my attention the importance of tracking tonnage.

@dlocas7, glad you’re here and lifting! and glad you had a merry Christmas!

[hector]

2023 Dec 27 Wed

Main
Ssb Squat: 355 x 3 x 3
Bench: 285 x 3 x 3
Bench: 260 x 3s x 5r
Dumbbell Bench: 70 lb’ers x 7s x 8r
T-Bar Rows: 200 x 6s x 10r

Aux
Tib Curl: 30 x 3s x 10r
Ab Wheel: update later

Tonnage
Ssb Squat: 3,195
Bench: (2,565 + 3,900) = 6,465
Dumbbell Bench: 7,840
T-Bar Rows: 12,000
———————————————————-
Total: 29,540

############################

The Titan Dumbbell Rack/Holder attachment came. Reason I went light, and did so many sets, was to try to get used to the dumbbell holders and not hit them when dumbbell benching. Started to finally get the hang at the end of it. You have to have the dumbbells way behind your head before you start in order to not hit them during your reps, which makes for an awkward liftoff. We’ll see how it goes as the weight goes up. Maybe those dumbbell Mad Hatter hook things would have been better. Idk.

[hector]

2023 Dec 29 Friday

Main
Trap Bar Deads: 520 x 1s x 5r (5RM PR!!!!!)
Trap Bar Deads: 440 x 3s x 5r
Bench: 280 x 3 x 3
Bench: 260 x 5 x 5
Dumbbell Bench: 70 lb’ers x 6s x 10r
T-Bar Rows: 200 x 7s x 10r

Aux
Tib Bar Curls: 30 x 3s x 10r
Ab Wheel: update later

Tonnage
Trap Bar Deads: (2,600 + 6,600) = 9,200
Bench: (2,520 + 6,500) = 9,020
Dumbbell Bench: 8,400
T-Bar Rows: 14,000
————————————————————————-
Total: 40,620

###################################

Would have to check my records, but I think I set my deadlift 5RM way back in 2019. To get a new PR today, almost four + years later? Pumped AF.
Not about to break it again. That 520 was a true limit pull. The first 3 reps weren’t bad. 4th was tough. 5th? Oooff.

[Renascent]

2023 Dec 29 Friday

Main
Trap Bar Deads: 520 x 1s x 5r (5RM PR!!!!!)

Hell yeah!

[hector]

2023 Dec 29 Friday

Main
Trap Bar Deads: 520 x 1s x 5r (5RM PR!!!!!)

Hell yeah!

Thanks! Still feeling it a little. Milestone on this slow, grinding path to 600.

[hector]

30 Dec 2023 Saturday

Run: 31 minutes

[DanCR]

Trap Bar Deads: 520 x 1s x 5r (5RM PR!!!!!)

A fitting almost end to a year in which you were on fire the past few months. Congrats!

[hector]

Trap Bar Deads: 520 x 1s x 5r (5RM PR!!!!!)

A fitting almost end to a year in which you were on fire the past few months. Congrats!

DCar, thank you!

After spinning my wheels for a couple years with minimal gains it was nice to see some progress!

[hector]

2023 Dec 31 Sunday

Run: 31 minutes

[platypus]

Thank you! Have you ever seen the contests where people hold the beer stein directly in front of them?

Not till just now, but that looks hellish.

Congrats on the 5rm deadlift!

[hector]

Thank you! Have you ever seen the contests where people hold the beer stein directly in front of them?

Not till just now, but that looks hellish.

Congrats on the 5rm deadlift!

They look tough. Lots of times people will bend their elbow just the tiniest bit, a kind of almost imperceptible cheating that makes it was easier.

[hector]

2024 Jan 06 Saturday (sick as balls)

Main
Ssb Squat: 300 x 3s x 5r
Bench: 260 x 3s x 5r
Dumbbell Bench: 70’s x 5s x 10r
T-Bar Rows: 200 x 5s x 10r

Aux
Tib Curls: 30 x 3s x 10r
Ab Wheel: 2s x 10r
Ab Mat: 2s x 10r

Tonnage
Ssb Squat: 4,500
Bench: 3,900
Dumbbell Bench: 7,000
T1Bar Rows: 10,000
——————————————-
Total: 25,400

#####################

Last year ended with a banger. Deadlift PR on Friday. Then some brisk runs on Saturday and Sunday that left me feeling awesome. You’d think I’d be in a strong position to start out 2024.

You’d be wrong.

Monday, bringing in the new year, my world went to shit. Sick as fuck. Tuesday worse. Wednesday was worse yet so I went to the doctor. I was diagnosed with pneumonia. It wasn’t until Thursday night that my sleep monitor tells me I was able to get more than 3 hours total sleep.

There was a moment, on Wed waiting for the doctor, standing in a robe about to be x-rayed, when I wondered if I had some terrible disease and this was the beginning of the end. Then, not 5 seconds later, I saw my tricep in a mirror (great lighting) and thought “Fuck yeah. Adding skull crushers into the mix was a good move.” Even in dire circumstances I failed at being a serious person.

So that brings me to today. Still sick. Can’t handle a real session. So I decided to go light for my first workout of the year. Was harder than you’d think, even with both intensity and tonnage and volume all reduced.

Happy new year, Exodusians!

[DanCR]

There was a moment, on Wed waiting for the doctor, standing in a robe about to be x-rayed, when I wondered if I had some terrible disease and this was the beginning of the end. Then, not 5 seconds later, I saw my tricep in a mirror (great lighting) and thought “Fuck yeah. Adding skull crushers into the mix was a good move.” Even in dire circumstances I failed at being a serious person.

You simply were acknowledging the facts.

Happy new year, Exodusians!

The same to you, Hector, and feel better. Big things ahead!

[hector]

There was a moment, on Wed waiting for the doctor, standing in a robe about to be x-rayed, when I wondered if I had some terrible disease and this was the beginning of the end. Then, not 5 seconds later, I saw my tricep in a mirror (great lighting) and thought “Fuck yeah. Adding skull crushers into the mix was a good move.” Even in dire circumstances I failed at being a serious person.

You simply were acknowledging the facts.

Happy new year, Exodusians!

The same to you, Hector, and feel better. Big things ahead!

DCR, thank you! And likewise!

[hector]

2024 Jan 07 Sunday

Run: 30 minutes
(Intervals of 4-on/2-off at 6.4 mph. PR for the new year!)

I thought I was mostly better? Halfway through my course of antibiotics.
Reason I pose it as a question: While running my intercostal muscles hurt. It’s a weird discomfort. Only other time this happened was after my second Covid shot. Idk.

Run was a challenge, but felt great. Even though uncomfortable, I think there’s value in forcing the lungs to work a little while congested. I feel like it forces stuff out and, at least for a few hours, improves breathing.

Also, the lymphatic system doesn’t have its own means of moving lymph around. It depends on the muscles around the lymph nodes to contract. So movement is critical to keep the lymphatic system going.

[platypus]

Run was a challenge, but felt great. Even though uncomfortable, I think there’s value in forcing the lungs to work a little while congested. I feel like it forces stuff out and, at least for a few hours, improves breathing.

How do you deal with snot when running while sick? The options all seem less than ideal:
- Mouth breathe
- Attempt to wipe your nose while you run
- Just let it spray

I hope you heal up soon!

[hector]

Run was a challenge, but felt great. Even though uncomfortable, I think there’s value in forcing the lungs to work a little while congested. I feel like it forces stuff out and, at least for a few hours, improves breathing.

How do you deal with snot when running while sick? The options all seem less than ideal:
- Mouth breathe
- Attempt to wipe your nose while you run
- Just let it spray

I hope you heal up soon!

Lots of mouth breathing.
Also, fortunately, I was running at a gym and doing intervals. So between my four minute sets of running I could run to the bathroom and blow my nose real quick.

And thank you! Getting better every day.

[hector]

2024 Jan 08

Main
Ssb Squat: 300 x 3s x 5r
Bench: 260 x 5 x 5
Dumbbell Bench: 70 lb’ers x 5s x 10r
T-Bar Rows: 225 x 5s x 8r (PR!!!!)

[fb]Aux[/b]
Tib Curls: 30lb x 4s x 10r
Skull Crushers: 100 x 5 x 5
Ab Wheel: 2s x 10r

Tonnage
Ssb Squat: 4,500
Bench: 6,500
Dumbbell Bench: 7,000
T-Bar Rows: 9,000
Skull Crushers: 2,500
——————————————-
Total: 29,500

#####################

Still recovering. Can’t wait to recover fully and lift heavier.

[hector]

2024 Jan 10 Wed

Main
Ssb Squat: 320 x 3 x 3
Bench: 270 x 1s x 5r
Bench: 270 x 2s x 3r
Bench: 250 x 3s x 5r
Dumbbell Bench: 80 lb’ers x 6 x 6
T-Bar Rows: 200 x 5s x 10r

Aux
Skull Crushers: 100 x 3s x 5r
Tib Curl: 30 x 3s x 10r
Ab Wheel: update later

Weird Shit
1 Handed Deadlifts: 100 x 3s x 5r

Tonnage
Ssb Squat: 2,880
Bench: (1,350 + 1,620 + 3,750) = 6,720
Dumbbell Bench: 5,760
T-Bar Rows: 10,000
Skull Crushers: 1,500
1 Hand Deadlifts: 3,000
————————————————————————-
Total: 29,860

######}####################}}##}}}}##

Session today looks a little off. Two reasons:
(1) Still a little sick
(2) Added some weird shit, the 1 handed deadlifts

Which brings us, in response to point 2, “why?”

Not enough time to write fully. Will get into that next time. Short answer: saw it on IG.

[hector]

2024 Jan 12 Friday

Main
Trap Bar Deads: 450 x 3s x 5r
Trap Bar Deads: 400 x 3s x 5r
Bench: 260 x 3s x 5r
Dumbbell Bench: 80 lb’ers x 6 x 6
T-Bar Rows: 200 x 5s x 10r

Aux
Tib Curls: 30 x 3s x 10r
Skull Crushers: 100 x 5 x 5
Ab Wheel: update later

Tonnage
Trap Bar Deads: (6,750 + 6,000) = 12,750
Bench: 6,500
Dumbbell Bench: 5,760
T-Bar Rows: 10,000
Skull Crushers: 2,500
—————————————————————————-
Total: 37,510

####################################

Benching 260 for fives tonight felt heavy. WTF?
Guess this sort of thing happens.

Thought maybe I overdid it with dumbbells last time and that’s why I was weak on bench. But then, after benching tonight, dumbbell bench felt easy. So not sure that was it.