Medically Diagnosed with a Well Developed Appearance

[Allentown]

Jan 9
Week 2 Day 1
BW 203.2
LBBS
280x4x3
280x2

Floor press
155x6x3

SGDL
265x8
251x6x2

10 min heels elevated goblet squat
37x20, 20, 20

62min

[Allentown]

Jan 10
Week 2 Day 2
BW
Pause bench
170x4x4

HBBS + chains
185x8,8,4

JM press
95x12
90x12x2

10 min:
Lateral DB raise
7x20,20,18

64min

Pretty good. I was hoping the pause bench would take a quick jump, but nope. Still hard.

[Allentown]

Parent talk: the 5yo has gotten really bad about asking the 2yo if he wants things. Like a big bowl of ice cream. Or a sucker. Or a new toy. Which, naturally, he can't have. Which, naturally, triggers a tantrum. This happens at least twice a day, every day. At some point I am going to snap and take some of the money from the 5yo piggy bank and take them both to the place and buy it just for the 2yo with the 5yo's money. That might help get it through to him that he can't just offer things to a 2yo that we don't have.

[Allentown]

Jan 11
Week 2 GPP 1
BW 201.4
Echo sprints
20::100x10
2.1mi

Lat pull down
140x15,16,15

8 min abs
Plank, 5:18

Seated tri press down
40x20
45x19
50x18
55x17

Pulley curl
50x17
55x16, 14, 15

90min

Turns out the arm isolation work was supposed to be 12-15 reps. Tried to adjust weights accordingly, went in small-ish increments because sometimes those things can go from RPE 5 to RPE 10 real quick.

Both kids coughing again.

[Allentown]

Jan 12
Week 2 Day 3
BW 202.0
Deadlift
377x4x3

Low incline bench
155x5
157x5x3

Hack squat
110x12x3

One leg RDL
50x15x3

63min

Everything except RDL felt good. RDL is 100% just a grip movement, I really should switch to straps at least for the third set.

Little one home again today. Have to either hide him or lie to the house cleaners because if they knew he had a cold they would cancel but we still have to pay.

[Allentown]

Jan 13
Week 2 Day 4
BW 202.4
Press
117x4x4

Lever row
62x10x3

DB bench
45x12x3

10min
BB shrug
190x20x3

61min

Calling those press sets @7 might be a bit generous, probably could have TnG another 3 reps but 3 more at the same form would be a miracle.

[DCR]

Everything except RDL felt good. RDL is 100% just a grip movement, I really should switch to straps at least for the third set.

Yeah. I’ve been LPing paused RDLs and the elephant in the room is that I easily could add 50 lbs. at least if I just fucking used straps. Instead I’ve been lying to myself that I’m also LPing my DOH grip and that I’ll stop being so stupid and get straps once I’m past 225.

After that I’ll probably hook grip. I’m an idiot.

[Allentown]

Jan 14
Week 2 GPP 2
BW
30 min Treadmill
1mi run, then
14% incline walk
2.12 mi total

One arm lat pull down
46x20x3

8 min abs
Ab wheel
11x6, 6,6,5

EZ bar preacher curl
30x16,16,16,17

EZ bar skull crusher
40x17,17,17,17

[Allentown]

Everything except RDL felt good. RDL is 100% just a grip movement, I really should switch to straps at least for the third set.

Yeah. I’ve been LPing paused RDLs and the elephant in the room is that I easily could add 50 lbs. at least if I just fucking used straps. Instead I’ve been lying to myself that I’m also LPing my DOH grip and that I’ll stop being so stupid and get straps once I’m past 225.

After that I’ll probably hook grip. I’m an idiot.

With where they are in the week and overall program, I am fine with them being grip work for me. I'm not really doing any other grip work, and I get some hamstring work with them too, so I think it's fine. 50+handle weight for a few sets should really be within my capacity, just like I consider running a mile without walking a "base level."

I might go back to straps though.

[Allentown]

Jan 16
Week 3 Day 1
BW 204.2
LBBS
280x4x4

Floor press
157x6x4

SGDL
275x8
261x6x2

Heel elevated goblet squat
40x20, 20, 20

63min

Good. Paused first set of floor press, was hard, decided I probably haven't been pausing and the next three sets were super easy.

I have had, easily, the worst gas of my life the last 4 days. Just constant farts, and BM has just been small nuggets expelled at high velocity between gas.

[Allentown]

Jan 17
Week 3 Day 2
BW 203.2
Pause bench
170x4x5

HBBS
187x8x3

JM press
96x12
91x12x2

10 min:
DB lateral raise
7x20x3

70min

Got a biceps pump from the lateral raise, because of how I hold on to the cage and lean. I probably cheat the delt involvement by pulling myself with the other arm.

[Allentown]

Jan 17
Week 3 GPP 1
BW 203
Echo sprints
20:100s x10
2.18mi
Max 1029, avg 801

8 min abs
Plank 5:50

Seated pulley triceps press down
60x15,15,15,14f

Pulley curl
57x15, 15,15, 15

90 min

Isolation stuff was particularly brutal now that I have the weights that hit target RPE at target reps. Also, added almost .1 mi to my sprints.

Working in the office today. Forgot a fork for my salad that I packed last minute, otherwise I think I did OK cobbling together food for the day, pre-measuring, etc. So much harder. And for only one day a week meal prepping seems like a waste of time.

[Allentown]

Jan 19
Week 3 Day 3
BW 202.6
DL
380x4x3
380x2

Low incline bench
158x5x4

Hack squat
110x12,12,12,6

10 min:
One leg DB RDL
50x16,16,16

65 min

Solid volume increases today. Grip is toasted, for @broseph

[cgeorg]

Working in the office today. Forgot a fork for my salad that I packed last minute, otherwise I think I did OK cobbling together food for the day, pre-measuring, etc. So much harder. And for only one day a week meal prepping seems like a waste of time.

You can still prep a week/several days of stuff and not have to think about lunch while wfh

[Allentown]

Working in the office today. Forgot a fork for my salad that I packed last minute, otherwise I think I did OK cobbling together food for the day, pre-measuring, etc. So much harder. And for only one day a week meal prepping seems like a waste of time.

You can still prep a week/several days of stuff and not have to think about lunch while wfh

I know. I just don't want to.

[Renascent]

Working in the office today. Forgot a fork for my salad that I packed last minute

I have more office days than wfh days at this point, but I keep a box of plastic forks at my desk for this very reason.

It's very disheartening to have to check the break room for any unopened sporks left behind by a merciful soul to eat your salad with.

[Allentown]

Working in the office today. Forgot a fork for my salad that I packed last minute

I have more office days than wfh days at this point, but I keep a box of plastic forks at my desk for this very reason.

It's very disheartening to have to check the break room for any unopened sporks left behind by a merciful soul to eat your salad with.

They took my desk away, I need to bring everything in with me every time.

[Clearwater47]

Parent talk: the 5yo has gotten really bad about asking the 2yo if he wants things. Like a big bowl of ice cream. Or a sucker. Or a new toy. Which, naturally, he can't have. Which, naturally, triggers a tantrum. This happens at least twice a day, every day. At some point I am going to snap and take some of the money from the 5yo piggy bank and take them both to the place and buy it just for the 2yo with the 5yo's money. That might help get it through to him that he can't just offer things to a 2yo that we don't have.

Oh man can I ever relate to this. I have a 12 year old and a 2 year old at home, along with a partner that's not opposed to poking the bear with the 2 year old, lol. And as you know, a 2 year olds tantrum is truly something majestic to behold.

Training looks good.

[Allentown]

Jan 20
Week 3 Day 4
BW 204.2
Press
117x5,5,4,4,2

Lever row
62x10x4

DB bench
50x12,12,10,8

10 min:
BB shrug
195x20,20,18 (20, but last 2 were super duper extra cheaty)

70 min

Actually read the spreadsheet today and noticed I was supposed to be doing sets of 5 press this whole time. Well, the first sets are supposed to be 5@7, I had been doing 4@7. Good news is that the same weight felt roughly the same for 5 this week as it did for 4 last week.

[Allentown]

Jan 21
Week 3 GPP 2
BW 202.8
30 min incline treadmill walk
15%
1.68mi

One arm lat pull down
48x20x4

8 min abs
Ab wheel
8x9

BFR preacher curl
32x15x4

BFR skull crusher
35x15x

120min?

Curls were brutal.

Had to go inside between abs and curls to argue with a furious 5yo who used all his video game "tokens" playing Mario last night and now doesn't have enough for Pokemon today.