Exodus Strength

Jan 24
Bench
BW 216.6
Bench
197x2x12 (+1)

DB row
60x12x3
DB lateral raise
12x12x3

DB curl
35x12x3

Good.

Jan 25
Butt
BW 217.8
DL
405x1x14

GM
110x12x3
CoC
Tx15x2

Left adductor in pretty bad pain, had to change my foot placement for pulls and still didn't feel great.

Not a great night after not a great week+
Little one has entered the "I don't like you or love you I only love mom" phase, which is great because I am alone with the kids about 75% of the time. Still not feeling great, sinuses are chunky. Ordered two sets of Pokemon tins from target, box arrived last night missing one set, and on top of that only got one hit out of the 8 packs that actually did arrive, 3 would have been average. Then the little one cracked the big one in the face with his dueling lightsaber, leaving a nice big goose egg. Oh, then the little one woke up coughing needing his inhaler last night, which is my rule for when to keep them home. And for the 12th workout in a row they kept coming out into the garage to shout at me until I come inside. Why do I wake up at 4:20 to workout if I can't actually do my workout?

Jan 26
Bench
BW 217.6
Bench
188x6x6

Clean
140x5x3

OHP
140x2f, 2
100x10x3 (+1 rep last set)
Chain curl
11x5

Uh, might have done 4 sets of 100lb OHP? Went to mark sets after curls and there were 3 marked for press, but I can't remember if I already marked it before putting on the gloves for the curls.

Jan 27
GPP
BW 215.2
Lat pull down
12x145,155,165,155,150
McGill crunch
9x8

EZ skull crushers
70x10x4
DB concentration curl
26x12x4

Treadmill
1mi
9:00

Cramped up pretty bad for the last .2 mi, so that was miserable.

Allentown wrote: ↑Thu Jan 25, 2024 3:40 am Not a great night after not a great week+
Little one has entered the "I don't like you or love you I only love mom" phase, which is great because I am alone with the kids about 75% of the time. Still not feeling great, sinuses are chunky. Ordered two sets of Pokemon tins from target, box arrived last night missing one set, and on top of that only got one hit out of the 8 packs that actually did arrive, 3 would have been average. Then the little one cracked the big one in the face with his dueling lightsaber, leaving a nice big goose egg. Oh, then the little one woke up coughing needing his inhaler last night, which is my rule for when to keep them home. And for the 12th workout in a row they kept coming out into the garage to shout at me until I come inside. Why do I wake up at 4:20 to workout if I can't actually do my workout?

I got a "bugs under my skin" feeling just reading this. Thoughts and prayers.

Jan 29
Bench
BW
Bench
192x4x8(+1 rep last set)

Thrusters
105x6x3

Ring push up
14,13,13
Strict EZ bar curl
26x12x3

Push ups done with feet on box, so more horizontal.

broseph wrote: ↑Sat Jan 27, 2024 9:10 am I got a "bugs under my skin" feeling just reading this. Thoughts and prayers.

Kept them separated most of Saturday, in part because the big one had ski lessons. Saturday evening and Sunday morning they spent every second antagonizing each other. Sunday evening- delightful happy play time.

It's a new week.

Jan 30
Squat
BW 218.6
LBBS
325x1
365x1
275x5x5

Sumo DL
295x10x3

Seated box jump
8x3

Was hoping the 365 would be a little easier than it ended up being.
Had to move the lever out on my belt.

Jan 31
Bench
BW 217.6
Bench
200x2x12
DB Row
62x12x3
DB curl
35x13,12,12

DB lateral raise
12x13,13,12

Supersetted with the last 5 sets of bench, just wanted to get done. Bench felt good, probably related to the extra caffeine pill I took on top of my espresso.

Garage smells like a hamster cage. Probably a combo of the moisture, my shirt, nasty knee/elbow sleeves, and the mice that are probably hiding somewhere.

Feb 1
Deadlift
BW 217.8
DL
470x2x5

CoC
Tx16x4
Box front squats
165x12x3

GM
115x12x3

4th set of DL was a battle. I won, but at what cost?

Being awesome. That cost.

I think I missed something: is "waving kitty" a maneki-neko reference?

Allentown wrote: ↑Thu Feb 01, 2024 3:34 am 4th set of DL was a battle. I won, but at what cost?

Being awesome. That cost.

Boom.

EricK wrote: ↑Thu Feb 01, 2024 12:35 pm

Allentown wrote: ↑Thu Feb 01, 2024 3:34 am 4th set of DL was a battle. I won, but at what cost?

Being awesome. That cost.

Boom.

Cant' wait to hear about the 5th set...

Feb 2
Bench
BW 218.8
Bench
190x6x3
188x6x3

Clean
142x5x3

OHP
136x4
102x10x3(+1 rep last set)
Chain curl
12x5

Pretty solid. Last set of bench, top set of OHP, and last set of press were all @9.

Need to eat less. Too fat. Also cutting out conditioning hasn't exactly helped.

Renascent wrote: ↑Thu Feb 01, 2024 7:19 am I think I missed something: is "waving kitty" a maneki-neko reference?

Partly. My local pizza place/bar has one and my kids are obsessed with it, but also:cats are a recurring theme of my program names, and I'm using a bit of a wave method for bench programming.

KarlM wrote: ↑Thu Feb 01, 2024 12:46 pm Cant' wait to hear about the 5th set...

5th set was solid. I think the scare of the 4th set forced me to focus up.

Feb 3
GPP
BW 219.4
Lat pull down
110x15x5
Ab wheel
12x6

BFR triceps press down
47x12x5

BFR preacher curl
32x12x5

Echo tabata
10::20x8
.83 mi

Why is life and what makes it? How the stop? Echobrain.

One of the toilet seats in my house is a "quick release" style. Which is fine and dandy until you have boys constantly peeing on the area where the spring for the release is located, which eventually gums up the mechanism. Think I will try soaking it in 50/50 water and vinegar to try and break up the dry urine. Jesus my life.

Weight needs to plateau. At this rate I'm not going to bench bodyweight any more.

Feb 5
Bench
BW 218.8
Bench
193x4x8

Thrusters
107x6x4

Ring push up
14,14,13
Strict EZ curl
27x12x3

OK.

Feb 6
Squat
BW 216.2
LBBS
315x3x7

Sumo DL
300x10x3

Seated box jump
9x3

Squats felt good. Just ran with 3s across, didn't need to drop to doubles.

Feb 7
Bench
BW
Bench
205x2x12
DB row
65x12x3

DB lateral raise
12x13x3

DB curl
35x13,13,12

Bench felt good again. DB row supersetted split up over the last 5 sets of bench.

In today's News Of Great Importance: 7yo stood in the door of the garage shouting "DAD" through an entire set of lateral raises because he needed to let me know that the 3yo took the superfluous lid off a container in the cupboard and set it down somewhere else and couldn't find it.

Allentown wrote: ↑Wed Feb 07, 2024 3:44 am7yo stood in the door of the garage shouting "DAD" through an entire set of lateral raises because he needed to let me know that the 3yo took the superfluous lid off a container in the cupboard and set it down somewhere else and couldn't find it.