Exodus Strength

augeleven wrote: ↑Fri May 19, 2023 2:51 pm I am a masochist.

Awesome.

DCR wrote: ↑Fri May 19, 2023 5:06 pm

augeleven wrote: ↑Fri May 19, 2023 2:51 pm I am a masochist.

Awesome.

yeah. this program doesn't seem that crazy, but those high reps kill me. and I'm not adapting to it

211.2/207.6 yesterday was a big binge
DSDP #8/22 done adding days. I might restructure this, as I think it’s leading to disordered eating.

GGet HELP
run:walk 5:2 treadmill
2.2 miles in 25:06

Speed plummeted and I had to cut the last minute due to shins. This has been an interesting experiment.
Going forward I’m going to stick to my 3 lifts and 3 runs, but I’m going to cycle through these workouts once a week, and keep the other two capped at an hour.
So like:
week 1 - 1.5:2x8
week 2 - 3:3x5
week 3 - 3:1.5x7
week 4 - 5:2x5
I’m also not ruling out a run every day challenge with a .5 mile minimum.

209.4/207.8
DSDP 9/22

GGetHELP 2.1

Bench, wraps
225x5@9
225x3x4 maybe 5 sets

Front squat
205x1 this lift is going backwards quickly…
185x5x2 I quit
175x5 I quit
165x5 I quit
155x5x2

I think I need a low intensity, high set, high volume block

New wrinkle: daily minimums
Inspired by one of the guys on my personal Mount Rushmore, MythicalStrength, I’m going to add in daily minimums

Rules:
1) for thirty days straight I need to do:
- 50 push-ups, air squats, and pullaparts
- 10 chin-ups (pull-ups neutral grip etc)
- half a mile jog
2) this is starting as a thirty day challenge, although I’m hoping to make this a forever thing.
3) The challenge is to do the minimum, and no more!
The exercises can find their way into regular workouts, but every day I need the minimums.
4) If for some reason I can’t do pull-ups, then I do 50 inverted rows off a table or something
5) reps won’t change, but sets can. I would love to be doing them all unbroken in 30 days at least once.

Daily Minimum Stuff (DMS) 1/30
I just did
.5 miles in 5:05
And two rounds of
25 pullaparts
25 push-ups
25 squats
5 chin-ups

208.7/207.9
DSDP 9/22
DMS 2/30

GGetHELP 2.2
Outside jog, 6:1
3 miles in 35:22

—-/208.1
DSDP on hold for now. Gonna start it again after the weekend
DMS3/30 I owe every but pull-ups… ETA here it is 1am and I’m finishing it up.

GGetHELP 2.? Gif/travel edition
Squat, no pre-workout
315x1@8.5?
265x12!! Was aiming for 10, thought I miscounted and did an extra one. Tape shows 12
245x12 started unrecovered after 7-8 minute rest
225x6 nope
My overall work capacity sucks. I gotta leave for rehearsal in a bit, I’ll do my minimums tonight, I’ll run tomorrow, and I’ll press while packing the car for the weekend.

I salute you for even attempting those daily minimums. F.

augeleven wrote: ↑Wed May 24, 2023 2:06 pm 265x12!! Was aiming for 10, thought I miscounted and did an extra one. Tape shows 12
245x12 started unrecovered after 7-8 minute rest
…
My overall work capacity sucks.

Dude, when I squatted 265x a measly 10, I was unrecovered two days later. Maybe more; that was just the next session and when I found out how fucked up I still was.

207.7/207.9
DMS 4/30 chins and no run, cuz

GGetHELP 2.weirdweek

treadmill, 6:1
3 miles in 36:42

gig went well

Daily minimum and diet is on hold
Still tracking calories and running.
Friday I ran a half mile on the treadmill and did pull-ups only.

Yesterday I chopped wood all day, ran a half mile on the street and did pull-ups and one round of 25 push-ups and squats

Today I did a small amount of wood chopping, and a 3 mile 6:1 jog in 38:33

We go back home tomorrow.

Ditching the minimums for now, except jogging

GGetHELP 3.1

Bench
225x6@10 waaay too grindy
225x3x6 2 minutes rest

SSB beltless front squat
130x10x3 narrow and beltless. I wonder if I can do this for 10x10

New diet starts tomorrow

210.3/208.3
New diet - Father’s Day Diet Sprint (FDDS) 1/18

GGetHELP 3.2
Jogmill, 9:1
3 miles 35:52

Ended up not forgetting to run yesterday.

Kinda back on track…
208.4/208.4
FDDS 2of2

GGetHELP 3.3

Pull-ups
bw x5x10
—ss w/—
Press, from the floor, wraps
115x5
135x1
145x2 2rm PR
115x5x4 pretty sure this is a volume pr

Jog
.5 miles in 5:42

Tri-Set, 2 min rest
EZ curl 60x12x3
Dips bw x12x3
Upright row 60x12x3
Tracked my HR and it got up to 153. I would love to actually see my HR max out

In a perfect world I do Deadlifts after kidbed. I’m considering moving back to a four day situation. We’ll see

Deadlift, 2 min rest
315x3 DOH grip started to slip
355x5
385x3
405x3
425 left the ground, but I didn’t want to grind it out.

RDLs
275x8x3
—ss w/—
Cable overhead tris
20x15
25x15
30x15

Figured out a setup for cable leg extensions, maybe Friday?

Cable leg extensions
30x20
35x15x2
—ss w/—
Kettlebell row
53x10,13,15

208.3/208.3
FDDS 2of3. Under maintenance but over calorie goal

Jogmill, 9:1
3.2 miles in 37:38

206.3/208.1
FDDS 3 of 4

GGetHELP 3.5

Jogmill
.5 miles in 5:22


Tri Set
BB row, from hang
135x10x5
CGBP warm up
Leg raises x10x3

CGBP
185x9
205x8,5,5
165x10,10
—ss w/—
Squat warm up

Squat
320x1@9 technique issues
275x10
255x5 t tt an out of gas
Total time 75 minutes

ETA: insomnia stuff
Cable leg curls 35x15,15,13 this toasted my hamsters
Cable leg extensions worked up to 50x20 + ankle weights @ searing pain from strap
Band assisted reverse Nordic curls
Orange x20
Red band x5
I need to a good quad exercise that helps and not hurts my knees


3 max effort squat sets is dumb.
A smarter move would be to drop a bunch of weight and do beltless pause squats or something.
Also to consider:
- I did squats last
- I’m now running a little bit every day and did so before squatting
- I mowed the lawn first
-it’s 90 and muggy
Aaah. Making excuses for myself feels great.


In honor of @DCR I’m instituting a music recommendation.

My friend Gyan used to rock this South Indian soundtrack collection on road trips. There are a lot of wild tracks on this, but this one has some cartoonish, banana-pants orchestration. Also I love a random 2 seconds of konnakol in a song.

205.3/207.9
FDDS 3/5

Jogmill, 9:1
3.2 miles in 38:18

Music Rec of the day

The Sparrow Song from “Step across the Border”.
This is a documentary about guitarist Fred Frith. Fred had his hand hand in all kinds of downtown weirdness in the 80s, and this doc captures it beautifully.

208.4/207.9
FDDS 5/7

Jogmill
.5 miles in 5:15

Tri-set
TB row
160x8x4
Bench warmups
Leg raises
x8x4
Bench
195x8
225x3@8.5
185x8x3

DB flyes
20s x15x4
—ss w/—
SSB front squat
130x10x4

straight bar curls
45x25x2
Feel awful. Almost quit after bench

Music Rec of the day

Brute Facts - Vijay Iyer
This track gets lumped in with Wu-tang and Meshuggah for my work out playlists. The energy that they bring while navigating the rhythms while the driver does everything to obfuscate where the downbeat is.