HELTH !

[mbasic]

7-31-2023 Mon

--LAT PULLDOWNS--
220x8x4
4' s.i.

--SEATED CHEST SUPPORT ROW MACHINE--
185x10
180x10x3
3' s.i.

--REAR DELT FLY MACHINE--
100x15,15,13,10
3's.i.

--EZB CURLS--
97x8x2
92x8x2
3's.i.

[mbasic]

8-1-2023 Tues

--CLN DL--
135x5x2
225x5x2
315x2x2
345x1
365x1
385x1
405x1 form was a little shit, and it was heavy

--RDL--
295x8x3

--PAUSED ATG SPEED SQTS--
up as fast as possible.
135x6x6

NOTES: Got a call from my doctor (an actual doctor-doctor)....he went over my blood work and etc. He wants to go after my high TSH numbers....I've always had high TSH with every blood test. About 7 years ago, he ran another specific Thyroid panel looking for a problem ...IIRC it was kind "inconclusive" or whatever and we both decided to blow off pursuing it further back then. Now, I guess he wants to try a script now for 3 months and see what happens. Turns out a fucked up thyroid can cause low T symptoms/depression/etc (directly or indirectly).

[mbasic]

8-2-2023 wed

O F F

[mbasic]

8-3-2023 Thurs

--PWR CLN + OHP--
195(1+5)*1*3
185(1+5)
@4's.i.

--LOW INCLINE DB PRESS --
90*9,8,8,5
@3's.i.
faded hard for some reason....9 reps was ill-advised....but it felt so good while it was happening.

--LTE--
35s + Grn bar *8*4
@3's.i.
...felt really weak just with 35a so stayed here.
The weight was gonna be a w.u.orginally lol.

--UPRIGHT ROWS--
115*8*3
@3's.i.
felt weak/tired here also

--DIPS--
just BW * 15,15,10

....I started off ok/good today @ OHP... 3x5 w/195.
It's like the ohp wiped me out....or not enough carbs or something?
After than 2nd set of DB incline I was trashed.

[mbasic]

8-4-2023 FRI

--PSN--
95*3*2
125*3*2
145*3
150*3
155*2(3f miss fwds)
155*2(3f miss fwds)

--SN DL--
235*5
245*5
255*5

--PAUSED SPEED SQUATS --
145*6*3

====================

8-5-2023 SAT

--BB ROW--
135*8*2; 175*5; 210*2*2;
215*8*3
4's.i.
I "reset" down to 8's

--MATRIX LAT PULLDOWN--
185*12*3
3's.i.

--REAR DELT FLY MACH--
100*15,15,13
3's.i.

--KNEELING LAT CABLE FLYS--
23*10*3

--DB HAMMER CURLS--
25*8
40*9*3

--PREACHER EZB CURLS--
42*8,10,15

===============

8-6-2023 SUN

--PWR CLN--
135*3*2
175*2*2
205*1*2
215*1
215*1*15 emom

--SLED PUSH SPRINTS-
Grey pontoon sled + 90#
25yd down and back (50)*1 rep
25yd * 8 reps on 2' start intervals....
only 9-11 seconds of work.
Was dying at end.

====================

8-7-2023 MON

--INCLINE PRESS--
245*6@8.5
225*6*5
(yes, 6x6)
@4's.i.
very last volume set was @8 - 8.5

--STANDING BTN OHP--
125*8*3
120*8*3
@3' s.i.

--STD. CABLE TRI. PUSHDN--
65-55 * 12-10r * 5s
@2' s.i.

[mbasic]

8-9-2023

--LAT PULLDOWNS--
The cable machines were tied up...so I warmed up on a matrix machine...I think it screwed me up.
225*8 was shit form
220*8 still shit
205*10*2
4' s.i

--FACE PULLS --
60*12*3
3's.i.

--CG/NG CABLE PULLDOWN--
134*10*4

--REAR DELT FLY MACHINE --
90*10*3 ...on 2's.i

--EZ BAR CURLS--
52*9
72*9
92 (22+70) *9*3
3's.i.
...I didn't feel it today. Stopped at 3 sets

================

8-10-2023

--CLN DL--
135*5*2; 225*5*2; 295*3
335*2
355*1
395*1
415*1

--FLAT FOOTED CLN PULL--
295*2r *12 emom

--BOX JUMPS--
Std.cmj
#4 box * 5r * 4s

======================

8-11-2023

OFF rest ...OMG
watched the boys FB game, etc

======================

8-12-2023


--PWR CLN + OHP--
135(3+5)*1*2
155(1+2)*1*2
175(1+2)*1*2
190*1
200(1+5) was absolutely @10
185(1+5)*1*3

--LOW INCLINE DB PRESS--
90*8,8,8,7 (f8)
3' s.i.

--LTE--
25's on Grn ez curl bar *8
35+5 *8
35+5+2½ *8
35+5 *8
FOUR min intervals today; tried to do some moar weight. Last two sets were @10.

--UPRIGHT ROWS--
115*8*4
on 3' s.i.

--DIPS--
bw*15,15,10,8
2' s I.

======================

8-13-2023

--PWR SN--
95*3
115*3
125*3
135*3
145*3 ...up to here w/o letting go of bar
155*3 (1,1,X miss bkwds???lolz)
155*3 good
155*3

--SN DL--
235*5
255*5
275*5
235*5

========================

8-14-2023

--BB ROW--
220*8*3
4' s.i.

--MATRIX LAT PULLDOWN MACH--
190*10*3
3's.i.

--ONE ARM DB ROW--
75 *8,10,10
3's.i.

--FACE PULLS --
50-60 *15*3 various grips
2's.i.

--DB HAMMER CURLS--
20*10
30*12*3
fast rests

--PREACHER EZB CURL--
42*10*3

====================

8-15-2023

PWR CLN
225 x 1 x 15 emom

PAUSED SPEED SQTS
160x6x4

[mbasic]

8-16-2023 WED

--INCLINE PRESS--
250*6@9.5
225*6,6,6,7
on 4's.i.


--STANDING BTN OHP--
130*8*5
on 4's.i.

--STD. CABLE TRI. PUSHDN--
60-50 * 12-10r * 5s
fast rests
================================

8-17-2023 Thur

OMG another off/rest day !!!

================================

8-18-2023 Fri

--CLEAN DL--
135*5*2; 225*5*2
295*3,2
345*1
385*1
405*1
420*1
345*6r *3s

--BOX JUMPS--
had to stack boxes cuz #4 was tied up. Stacked #1 on #3or2 ...not sure.
But this was a couple inches higher the #4; took a quick measurement to my high thigh/hip.
*5r *5s

=============================

8-19-2023 Sat

--LAT PULLDOWNS--
145*8*2; 175*6; 205*3
225*8*4
4' s.i

-- SEATED CABLE ROW --
145*10*3
3' s I.

--LYING DB PULLOVER--
80*8,10,10
3's.i.

--BENT OVER CABLE RR.DELT FLY--
20*10*3

--EZ BAR CURLS--
52*8
82*8
92 (22+80) *8*3
3's.i.

--REV.BB CURLS--
45*15*3

===========================

8-20-2023 Sun

--MUSCLE SN--
70*5*2
100*3
115*3
120*3
125*3
130*3*2

--PAUSED SPEED SQUATS--
115*6
165*6*2
not looking too speedy

--SPEED PROWLER SPRINTS--
sled+45# * 25yd * 10 reps
On 2 min intervals

NOTE: hip flexors really sore from this next two days (oddly?!)

===========================

8-21-2023

--PWR CLN + OHP--
135(3+3)*1*2
155(2+2)*1*2
175(1+1)*1*2
190(1+1)*1*2
200(1+5)*1*2
185(1+5)*1*2
Took long as I wanted on rest periods

--LOW INCLINE DB PRESS --
90*8,8,8,7 @ shit
3's.i.

--LTE--
Grn ez curl bar + 35's *8*4
3's.i.
Feeling kinda doggy; but real good tricep pump from this

--UPRIGHT ROWS--
115*10*3
3' s.i

Felt pretty tired and wasted so I quit

[DanCR]

--INCLINE PRESS--
250*6@9.5
225*6,6,6,7
on 4's.i.

I had been eyeing your numbers as I got back into incline benching, wondering if I could catch up. At the rate that you're going... nope.

[mbasic]

--INCLINE PRESS--
250*6@9.5
225*6,6,6,7
on 4's.i.

I had been eyeing your numbers as I got back into incline benching, wondering if I could catch up. At the rate that you're going... nope.

Thanks.

I believe a PR (like 8 years ago) was 250 or 255 for a 5RM .... I remember texting my brother about it.

I came across this information the other day. Seems like we should all be flat benching.



For the minimal amount of targeting-gain of the upper chest doing a 30 deg incline .... boy the rest of the pec goes into the toilet.

[DanCR]

--INCLINE PRESS--
250*6@9.5
225*6,6,6,7
on 4's.i.

I had been eyeing your numbers as I got back into incline benching, wondering if I could catch up. At the rate that you're going... nope.

Thanks.

I believe a PR (like 8 years ago) was 250 or 255 for a 5RM .... I remember texting my brother about it.

I came across this information the other day. Seems like we should all be flat benching.



For the minimal amount of targeting-gain of the upper chest doing a 30 deg incline .... boy the rest of the pec goes into the toilet.

I’ve got 230 for a single. Was planning to hit (and was reasonably confident in) 235 yesterday but my girl’s kid got me sick af, can’t even think about getting back in the gym right now. Every reason I never wanted fucking kids has proven to be completely accurate and justified since I started hanging around two of them.

Anyway, notwithstanding that pubmed piece, since I brought in the inclines I’ve gotten a few compliments on my chest. Previously someone referred to my pecs as my “breasts” (in a definitely derogatory way) so seems to be a significant improvement in appearance.

[mbasic]

Anyway, notwithstanding that pubmed piece, since I brought in the inclines I’ve gotten a few compliments on my chest. Previously someone referred to my pecs as my “breasts” (in a definitely derogatory way) so seems to be a significant improvement in appearance.

yah, I really only do them for aesethic reasons, having more muscle up top toward the clavicles makes sense. I don't see the appeal of having big droppey lower-pec dominated chest. LOL at fucking decline press! who does those anyways.

and ... I like OHP and I think Inclines translate more to OHP.

and ..... they don't hurt my shoulder joint (rt.side)

and ...... If I flat bench heavy, my previous muscle tear injury site will start to hematoma on its own !

From a sports performance POV, most athletic movements are done either with the torso inclined forward (punching, pushing, blocking), and/or in a throw in thrown up at an incline (shot, discus, jav, etc). IIRC, that's why Bill Starr thought they were more appropriate for football training.

But what you said about the boob thing is true

[DanCR]

LOL at fucking decline press! who does those anyways.

It's possible that I'm forgetting one occasion in college or something, but there is a good chance that I've literally never done decline bench in my life. I take pride in that.

[mbasic]

----------------------------------------

8-22-2023

Off, no time to lift....
....too late in the evening, tired

---------------------------------------

8-23-2023 WED

--PWR SN--
95*3*2
115*3*2
135*3
145*3
155*3
160*3 ok, reps were a little meh balance-wise, but good power.

--SN HVY PULL--
225*5
275*3r * 4s

--BOX JUMPS--
#4 box *5*5

--------------------------------------

8-24-2023. Thurs

--BENT BB ROWS --
135*8*2; 185*5*2; ,210*3*2
225*8*4
4's.i.
Welp, last set pissed off my right elbow pretty good.

--MATRIX LAT PULLDOWN MACH--
180*12,12,12,10
3's.i.

--LAT PRAYERS --
40*12
50*10*2
real quick

--REAR DELT FLY MACHINE--
150*15,12,10
real quick

--DB HAMMER CURLS--
20*10
30*10
40*10*3
3' s.i.

--PREACHER EZ BAR CURL--
42*15*2

really happy about my back. I think a long time ago I could only BB row 225x5x3 or something, and it was a struggle bus at that.
The first 5-6 reps on rows today I was moving them really fast .... I think I jerked my elbow out of socket (figuratively) lowering too fast.
I know I have add quite a bit of mass back there, I have never trained with this much volume or consistency ever.
I think that is one reason that the scale says I'm heavy, but I don't look terribly fat .... only a little fatt
Huge mistake all these years decades doing only 1 or 2 exercises here or there (SS mentality) for lats and rear delts,
Deadlifts and a few sets of chinups aint gonna do it

[mbasic]

8-25-2023 Fri

Real quick, cuz my son's FB game tonight is outta town!

--PWR CLN--
135*3*2
165*3*2
190*3
210*3
225*3 lil wonky, but good power/speed

--CLN PULL--
315*2 *12 emom

_________________________

8-26-2023. Sat

--INCLINE PRESS--
135*8*2; 185*5*2; ,220*3; 220*1; 240*1
255*5/6 but gainz-rapist-spotter stole my glory on the last one. I believe I could done the 6th rep, but it woulda been a total grindfest. Fuk
230*6*3
on 4's.i.

--STANDING BTN OHP--
Bar*10 only w.u.
135*8*4
4's.i.

--DIPS--
just bw *15,15,13,10
3's.i.

--UPRIGHT ROW--
115*8
115*1 weirdest thing: just couldn't do it...like rt. elbow didn't want to play any more

--CABLE SIDE DELT RAISE--
30*12*3
Fast

--TRI. CABLE PUSHDOWN W ROPE--
50*10*3
Fast

________________________

8-27-2023. Sun.

--CLN DL--
135*5*2; 225*5*2; 315*2*2
375*1
405*1 felt just ok, saw no point in grinding out a 98%-max (i.e. going heavier)

--TRAP BAR JUMPS--
start on bottom...so concentric only
95*5*4

--RDL--
295*2 w.u.
295*5,6,7

--PUSH SLED SPRINTS---
+45# sled * 25yd * 10
on 2's.i.

[DanCR]

gainz-rapist-spotter

Stolen. Thank you.

[mbasic]

gainz-rapist-spotter

Stolen. Thank you.

I say the same thing everytime when I have to resort to a stranger-spotter-guy: "I'm going to go for between 4-6 reps, let me as many as I can on my own".

When he (barely) touched it, it seemed like the rep flew up to completion.
I did not let myself give off the impression that I was miffed, although I was but I just smiled and kept 'it' inside.
I could tell he felt bad about his own immediate hindsight that he grabbed the bar way too soon .....

[*big breath/run on sentence comin*]
...as he immediately apologized-without-apologizing with some kind of "better-safe-than-sorry" story about how he had a dropped a barbell on his chest benching two months ago when his son and friends were screwing off making noise off on the side while he was benching and it distracted him and the barbell popped out of his grip and fell to his sternum and he had wished he had a spotter as he thought he cracked his breast bone something-something-....

I smiled and said, "yes, its always a good idea to have a spotter if you can"
(but then internally mumbled in my brain that in the scenario of a lost-grip, a spotter wouldn't have the cat-like reflexes and the superhuman power to literally catch the dropping barbell midair to a complete halt....let alone his son)

======================

[DanCR]

gainz-rapist-spotter

Stolen. Thank you.

I say the same thing everytime when I have to resort to a stranger-spotter-guy: "I'm going to go for between 4-6 reps, let me as many as I can on my own".

I go with: "Do not touch the bar, at all, unless I say help or it's on my throat." Anytime that I inadvertently say anything other / less than that, fifty percent chance I get a rep stolen or have to holler at the guy that I'm fine, back the fuck off, which now I'm stressed and talking while benching so I probably lose a rep anyway. I know that if I somehow lost the bar (unlikely, no suicide grip here) or it drops quickly due to some sudden injury I'm fucked, but as you say, I'd be fucked anyway, no one is catching that.

When he (barely) touched it, it seemed like the rep flew up to completion.
I did not let myself give off the impression that I was miffed, although I was but I just smiled and kept 'it' inside.
I could tell he felt bad about his own immediate hindsight that he grabbed the bar way too soon .....

[*big breath/run on sentence comin*]
...as he immediately apologized-without-apologizing with some kind of "better-safe-than-sorry" story about how he had a dropped a barbell on his chest benching two months ago when his son and friends were screwing off making noise off on the side while he was benching and it distracted him and the barbell popped out of his grip and fell to his sternum and he had wished he had a spotter as he thought he cracked his breast bone something-something-....

This is the shit I get. Not yanking the bar up (usually) but some choad saying he didn't touch it / barely touched it but I know that's not true because it flew and I'm not a total moron. I had nearly this same experience recently except the guy actually said some shit along the lines of, "I know some people talk about stealing reps and whatever and that's so ridiculous." Like he was trying to preempt me / make me second guess thinking he sucked.

[mbasic]

.... I had nearly this same experience recently except the guy actually said some shit along the lines of, "I know some people talk about stealing reps and whatever and that's so ridiculous." Like he was trying to preempt me / make me second guess thinking he sucked.

I spit my kirkland sparkling grapefruit flavor soda out just now. I can't imagine hearing that come out of the person's mouth,.

So i either have the experience we are both lamenting^ ....

OR

I scope out a decent looking guy (who isN'T DYEL) to spot me. But then I do RPE 8.5 or 9 the set ... and then I get the "you had 4 or 5 more reps bro!". Or, I tell them ahead of time I'm doing 6, and then on 5 rep goes up good and they tell me to do 3 or 4 four more while #6 is be cranked out. Not "feel the burn bro" but something equivalent to that. Then I do 6 without incident, rack it, and then they say "wow that was easy, YOU DIDNT NEED ME AFTER ALL" or something. Worded in such a way I'm not working hard enough or something?!?! OR, like I get the feelz (weird side-ways looks, or eye rolls) that I asked for a spot, called "six reps" and did it easy, and then I am guilty of some kind of humblebrag or something....

Ya know, machines are sounding more and more appetizing.

[Hardartery]

gainz-rapist-spotter

Stolen. Thank you.

Apparently spotting correctly is an art form. Gym bro culture and stupidity are to blame for that. A good hand-off is hard to get, and a correct spot is damn near impossible.

[DanCR]

I scope out a decent looking guy (who isN'T DYEL) to spot me. But then I do RPE 8.5 or 9 the set ... and then I get the "you had 4 or 5 more reps bro!". Or, I tell them ahead of time I'm doing 6, and then on 5 rep goes up good and they tell me to do 3 or 4 four more while #6 is be cranked out. Not "feel the burn bro" but something equivalent to that. Then I do 6 without incident, rack it, and then they say "wow that was easy, YOU DIDNT NEED ME AFTER ALL" or something. Worded in such a way I'm not working hard enough or something?!?! OR, like I get the feelz (weird side-ways looks, or eye rolls) that I asked for a spot, called "six reps" and did it easy, and then I am guilty of some kind of humblebrag or something....

Ya know, machines are sounding more and more appetizing.

Yeah. I benched in a rack for a long time but it's not necessarily a cure all. My throat is below the safeties but my face is above them, and that's the direction in which I tend to fail. Dunno if needing a new face is that much better than getting ended. Plus once I started regularly doing inclines, forget it, no time to figure that out.

I deal with the people above as well and have a whole monologue to head them off at the pass. "This will be easy, not maxing today, just being safe, you know?" This comes before "don't touch the fucking bar" because I need that to be the last instruction that they hear. Annoys me that I have to give my life's story, but better that I talk too much than have to listen to them do it / fuck it up.