Death can have me when it has earned me

[lheugh]

hopped back on the cardio train after a week without dedicated time to it

Based on that ig photo, your level of shredded does not appear to have been affected.

Damn, dude.

I was stage-ready at that point Not that lean currently, but I'm not a fraction as far away from it as I was when I started prep. And my proverbial black dog vivisects me if I slack on my cardio. At the time I was on 1700kcal, 93kg, at 6'7 (I am 95% sure about the former two). Empirically impossible to maintain regrettably though, for a handful of reasons.

[lheugh]

Managed to knock this out even though I was not mentally up to the task.
Theme Song: godsibb (Yuki Kajiura)

Belt Squat: 5(175kgx12)
Weighted Back Extension: 4(55kgx9)
Leg Extension: 4(8.5x13)
Seated Leg Curl: 4(130lbx12)
Hip Adduction: 3(95kgx15)
Hip Abduction: 3(60kgx15)
Standing Calf Raise: 3(115kgx13)
Cable Rope Crunch: 3(72.5kgx9)
Cable Side Bend: 3(14x14)

[lheugh]

Added some load and reps here and there.

Theme Song: No Risk, No Reward (Masayoshi Soken)

Incline Cambered Bench: 5(80kgx8)
Dumbbell Chest Press: 30kgx13,13,12,12
Machine Lateral Raise: 64kgx15,13,12,12
Tricep Pushdown: 4(60kgx12)
Pec Flyes: 4(81.5kgx12)
Machine Dips: 4(57kgx12)
Rear Delt Flyes: 3(49kgx15)
Snatch-Grip Shrug: 3(95kgx10)

[lheugh]

Definitely a tough one today. That said, somewhat expected when running on a mostly empty tank.

Theme Song: Leave You Far Behind (Lunatics Rollercoaster Mix) (Lunatic Calm)

Rotary Lat Pulldown: 5(19x13)
Seated Machine Row: 4(100kgx15)
Machine Preacher Curl: 4(35kgx14)
Machine Pullover: 71kgx14,14,14,10
Cable Curl: 4(25kgx12)
Tricep Pushdown: 3(65kgx12)
Rear Delt Flyes: 51kgx15,15,12
Ivanko Super Gripper: 6(8x20)

[lheugh]

Trashed my legs and feet on another 12km walk yesterday so this was rough. Still, I added some reps here and there.

Theme Song: I'm a Cloud (Boy Hits Car)

Linear Leg Press: 5(205kgx9)
Weighted Back Extension: 4(55kgx10)
Leg Extension: 8.5x15,12,11,11
Seated Leg Curl: 130lbx15,15,12,12
Hip Adduction: 3(97.5kgx8)
Hip Abduction: 3(62.5kgx8)
Standing Calf Raise: 3(115kgx15)
Cable Rope Crunch: 3(72.5kgx10)
Cable Side Bend: 3(14x15)

[lheugh]

Performance was down on most exercises today, but I still added a rep to each cambered set, so not the end of the world. I'm also dedicating some time twice/thrice weekly for neck work. I've had a harness for a long time but only ever used it sporadically. Definitely going to make that a more consistent habit.
Theme Song: One Finger and a Fist (Drowning Pool)

Cambered Bench Press: 5(90kgx9)
Incline Dumbbell Press: 30kgx13,10,8,7
Machine Lateral Raise: 64kgx12,10,10,8
Machine Dips: 4(57kgx15)
Tricep Pushdown: 65kgx13,10,10,10
Pec Flyes: 81.5kgx13,10,10,8
Rear Delt Flyes: 3(51kgx15)
Snatch-Grip Shrug: 3(95kgx12)
Neck Flexion/Extension: 3(6.25kgx15)

[lheugh]

My body was a bit creaky today but arms are popping a little bit, so I shouldn't complain too much. Not quite at @Renascent's level though. Nor are my quads as jacked as @DCR's

Theme Song: Watch Me Burn (Crystal Lake)

Neutral-Grip Hammer Row: 5(80kgx12)
Machine Pullover: 4(64kgx15)
Cable Curl: 4(25kgx15)
Cable Flexion Row: 4(42kgx12)
Dumbbell Preacher Curl: 4(7.5kgx15)
Machine Dips: 3(59.3kgx15)
Rear Delt Flyes: 3(52kgx15)
Barbell Wrist Curl: 3(20kgx10)
Neck Flexion/Extension: 3(7.5kgx15)
Ivanko Super Gripper: 5(6x20)

[DCR]

My body was a bit creaky today but arms are popping a little bit, so I shouldn't complain too much. Not quite at Renascent's level though. Nor are my quads as jacked as DCR's

You’re too kind. I’ll trade em to you for some of your height. Six inches sound fair?

[lheugh]

My body was a bit creaky today but arms are popping a little bit, so I shouldn't complain too much. Not quite at Renascent's level though. Nor are my quads as jacked as DCR's

You’re too kind. I’ll trade em to you for some of your height. Six inches sound fair?

I'd be okay with being 6'1!

[DCR]

My body was a bit creaky today but arms are popping a little bit, so I shouldn't complain too much. Not quite at Renascent's level though. Nor are my quads as jacked as DCR's

You’re too kind. I’ll trade em to you for some of your height. Six inches sound fair?

I'd be okay with being 6'1!

I’d give my left nut for it.

[lheugh]

I'll make some adjustments in the next training week since certain exercises have become rather stale. Adding reps to cam bench work though!

Theme Song: Otherworld (Bill Xtillidiex Muir/Nobuo Uematsu) @DCR You'd likely enjoy this tune as well.
Incline Cambered Bench: 5(80kgx9)
Dumbbell Chest Press: 30kgx13,11,9,8
Machine Lateral Raise: 64kgx15,12,12,10
Tricep Pushdown: 4(50kgx15)
Pec Flyes: 81.5kgx13,13,10,10
Machine Dips: 4(61kgx15)
Rear Delt Flyes: 3(53kgx15)
Snatch-Grip Shrug: 3(70kgx15)
Neck Flexion/Extension: 3(10kgx12)

[lheugh]

Man, those sets of 15 left a burning sensation more potent than hot coals underneath the skin.

Theme Song: Anuran Suppressor (FF7 Rebirth)

Rotary Lat Pulldown: 5(19x15)
Cable Flexion Row: 4(42kgx15)
Cable Curl: 4(30kgx15)
Machine Pullover: 4(66.3kgx12)
Dumbbell Preacher Curl: 10kgx12,12,12,10
Machine Dips: 3(64kgx15)
Rear Delt Flyes: 3(54kgx15)
Barbell Wrist Curl: 20kgx12,10,10

[DCR]

Theme Song: Anuran Suppressor (FF7 Rebirth)

That was cool. I haven’t played a video game since the mid-90s but always dug the musical themes, going back to Castlevania II: Simon’s Quest (dating tfo of myself).

[lheugh]

Theme Song: Anuran Suppressor (FF7 Rebirth)

That was cool. I haven’t played a video game since the mid-90s but always dug the musical themes, going back to Castlevania II: Simon’s Quest (dating tfo of myself).

I find some of the best music comes from compositions for games. You'll love this:
https://www.youtube.com/watch?v=rOmD2CQGgt4

[DCR]

Theme Song: Anuran Suppressor (FF7 Rebirth)

That was cool. I haven’t played a video game since the mid-90s but always dug the musical themes, going back to Castlevania II: Simon’s Quest (dating tfo of myself).

I find some of the best music comes from compositions for games. You'll love this:
https://www.youtube.com/watch?v=rOmD2CQGgt4

I did like a lot of that. I’m learning that in this genre, my preference is no vocals.

[lheugh]

Theme Song: Anuran Suppressor (FF7 Rebirth)

That was cool. I haven’t played a video game since the mid-90s but always dug the musical themes, going back to Castlevania II: Simon’s Quest (dating tfo of myself).

I find some of the best music comes from compositions for games. You'll love this:
https://www.youtube.com/watch?v=rOmD2CQGgt4

I did like a lot of that. I’m learning that in this genre, my preference is no vocals.

Easy fix https://www.youtube.com/watch?v=AwP-OmsTAzQ

[DCR]

Theme Song: Anuran Suppressor (FF7 Rebirth)

That was cool. I haven’t played a video game since the mid-90s but always dug the musical themes, going back to Castlevania II: Simon’s Quest (dating tfo of myself).

I find some of the best music comes from compositions for games. You'll love this:
https://www.youtube.com/watch?v=rOmD2CQGgt4

I did like a lot of that. I’m learning that in this genre, my preference is no vocals.

Easy fix https://www.youtube.com/watch?v=AwP-OmsTAzQ

Yessssssss

[lheugh]

Performance has been a bit more unpredictable than usual as of late so I'm implementing a dynamic double progression model on the compound exercises, while playing it by ear on the isolation exercises via both a dynamic and static model. It is more flexible than the standard double progression model. I like that it shifts the focal point in a session from the arbitrary reps/load model to relative effort within a given rep range. It accounts for more external factors and allows more in the moment adjustments with respect to reps and/or load on a set-to-set basis – of course assuming the RPE/RIR is adhered to and reps executed stays within the defined range.

Theme Song: Louisiana House Fire, Mid 1950's (Doosu)

Cambered Bench Press: 90kgx10,10,10,9
Hoist Incline Press: 10x15,15,15,12
Machine Lateral Raise: 50kgx15,12,12,12
Machine Dips: 4(66.3kgx15)
Tricep Pushdown: 3(55kgx15)
Pec Flyes: 3(57kgx15)
Rear Delt Flyes: 3(54kgx15)
Snatch-Grip Prime Shrug: 3(75kgx15)
Neck Flexion/Extension: 3(10kgx15)

[lheugh]

I need to bump up the load a bit next time. I've reduced the number of sets I typically do but I need to push harder on the sets I do have to do. Not a terrible effort though.

Theme Song: Devil Trigger (Valiant Hearts)

Neutral-Grip Hammer Row: 5(85kgx15)
Machine Pullover: 3(66.3kgx15)
Cable Curl: 4(35kgx15)
Cable Flexion Row: 3(49kgx15)
Dumbbell Preacher Curl: 10kgx15,15,12
Machine Dips: 3(68.5kgx15)
Rear Delt Flyes: 55kgx15,15,12
Dumbbell Wrist Curl: 7.5kgx15,15,12
Neck Flexion/Extension: 3(12.5kgx15)
Ivanko Super Gripper: 4(9x20)

[DCR]

II've reduced the number of sets I typically do but I need to push harder on the sets I do have to do. Not a terrible effort though.

Been ruminating on this lately. My general approach is long rests and balls deep sets, but I’ve seen / heard a few things that caused me to stop and think on just how deep and where I’ve been pulling back. I’ve found a tendency to stop at 1RIR on a perfectly safe movement with zero chance of injury (say chest supported t-bar rows) as opposed to taking that last rep and hitting 0RIR. I’ve also found a tendency to lazily let a first set dictate the following sets. Say for example I get 7 reps on the first of three sets across, and it’s hard - say 1RIR or even 0RIR. On the second and/or third sets, due to the groove being greased or whatever, I may have 8 reps in me, but I’ll stop at 7 because after the first set I’ve mentally become satisfied that that was hard enough.

Now that I’m conscious of these things, I’m trying to push harder.