Just GSD.
Moderator: Chebass88
- mgil
- Shitpostmaster General
- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
8/22/2022
Softball tendon pulverizing
TBDL:
1x5x150
5x5x200
Notes:
Was in NYC at the end of last week. Got the hotel session in and that helped with mobility. Still a bit sore from lots of walking and driving, so I throttled back a bit. Felt pretty strong though. All sets were easy as desired.
Softball tendon pulverizing
TBDL:
1x5x150
5x5x200
Notes:
Was in NYC at the end of last week. Got the hotel session in and that helped with mobility. Still a bit sore from lots of walking and driving, so I throttled back a bit. Felt pretty strong though. All sets were easy as desired.
- mgil
- Shitpostmaster General
- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
8/24/2022
Banded hip isolation work
BP:
2x10x45
1x10x95
1x5x135
1x5x185
1x5x225
1x5x245
1x5x265
1x5x225
4x5x185
Notes:
I can feel this weekly progressing closing in on me, but I also didn’t get in my supplemental volume on Saturdays the last couple of weeks. I’ll try to do that this weekend.
Did some reading on r/startingstrength of a few posts. By god they’ve gotten more stupid. Anyhow, used that as motivation to get my e1RM closer to 315.
Flew through backoff work which makes more sense to me than flying through warmups to save time.
Banded hip isolation work
BP:
2x10x45
1x10x95
1x5x135
1x5x185
1x5x225
1x5x245
1x5x265
1x5x225
4x5x185
Notes:
I can feel this weekly progressing closing in on me, but I also didn’t get in my supplemental volume on Saturdays the last couple of weeks. I’ll try to do that this weekend.
Did some reading on r/startingstrength of a few posts. By god they’ve gotten more stupid. Anyhow, used that as motivation to get my e1RM closer to 315.
Flew through backoff work which makes more sense to me than flying through warmups to save time.
- mgil
- Shitpostmaster General
- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
8/26/2022
KB goblet squats:
1x5x8
1x5x12
1x5x16
1x5x20
SSB squats:
1x5x45
1x5x135
1x5x185
1x5x225
1x1x275
1x1x315
5x5x185
KB OHP:
1x10x4
1x10x6
1x10x8
1x10x12
OHP:
1x5x45
1x5x95
3x1x135
3x5x95
Pull-ups:
3x5xPurple
Notes:
Long day at work, but was able to have a solid session. Hip mobility continues to improve. 315 looked pretty easy.
Shoulders were tired going into OHP.
Got a really good sweat going tonight. Felt nice for a change. I’d been afraid to push things for quite a while.
KB goblet squats:
1x5x8
1x5x12
1x5x16
1x5x20
SSB squats:
1x5x45
1x5x135
1x5x185
1x5x225
1x1x275
1x1x315
5x5x185
KB OHP:
1x10x4
1x10x6
1x10x8
1x10x12
OHP:
1x5x45
1x5x95
3x1x135
3x5x95
Pull-ups:
3x5xPurple
Notes:
Long day at work, but was able to have a solid session. Hip mobility continues to improve. 315 looked pretty easy.
Shoulders were tired going into OHP.
Got a really good sweat going tonight. Felt nice for a change. I’d been afraid to push things for quite a while.
- mgil
- Shitpostmaster General
- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
8/27/2022
KB goblet squats (nude):
1x5x8
1x5x12
1x5x16
3x5x20
BP:
2x10x45
1x10x95
1x5x135
3x{1,2,3,4}x185
TE + FP:
5x10x45
V grip lawn chair pull downs:
1x10x45
3x10x80
Ab Wheel (partial, but improving):
3x5xBW
Notes:
Early session. Did the goblet squats to get blood flowing in my knees and hips. I woke up a bit sore from running the weight up a bit, I reckon.
Put some words on Instagram because I’ve had a good bit of success treating accessory work like “finishers” wherein I don’t care much about what the weight is, rather that I can get in some (useful) volume.
KB goblet squats (nude):
1x5x8
1x5x12
1x5x16
3x5x20
BP:
2x10x45
1x10x95
1x5x135
3x{1,2,3,4}x185
TE + FP:
5x10x45
V grip lawn chair pull downs:
1x10x45
3x10x80
Ab Wheel (partial, but improving):
3x5xBW
Notes:
Early session. Did the goblet squats to get blood flowing in my knees and hips. I woke up a bit sore from running the weight up a bit, I reckon.
Put some words on Instagram because I’ve had a good bit of success treating accessory work like “finishers” wherein I don’t care much about what the weight is, rather that I can get in some (useful) volume.
- mgil
- Shitpostmaster General
- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
8/29/2022
TBDL:
1x5x150
1x5x200
1x3x240
1x3x290
1x3x310
1x3x330
1x3x350
1x3x380
1x1x400
3x5x240
KB Bro Supersets:
1x10x4
1x10x6
1x10x8
Notes:
Something was off so I cut reps short. Pretty happy with the session since I ran up to a single at 400 that was likely around RPE 8 provided my grip would hold. The triple at 380 was without chalk, which is a mistake with this trap bar.
TBDL:
1x5x150
1x5x200
1x3x240
1x3x290
1x3x310
1x3x330
1x3x350
1x3x380
1x1x400
3x5x240
KB Bro Supersets:
1x10x4
1x10x6
1x10x8
Notes:
Something was off so I cut reps short. Pretty happy with the session since I ran up to a single at 400 that was likely around RPE 8 provided my grip would hold. The triple at 380 was without chalk, which is a mistake with this trap bar.
- mgil
- Shitpostmaster General
- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
8/31/2022
BP:
2x10x45
1x10x95
1x5x135
1x5x185
1x5x225
1x1x245
1x1x265
1x2x275
3x5x225
Notes:
Long day… details are in the IG caption. Good to be in the gym and burning off cortisol.
BP:
2x10x45
1x10x95
1x5x135
1x5x185
1x5x225
1x1x245
1x1x265
1x2x275
3x5x225
Notes:
Long day… details are in the IG caption. Good to be in the gym and burning off cortisol.
- augeleven
- Registered User
- Posts: 4468
- Joined: Thu Sep 28, 2017 1:47 pm
- Location: 9th level
- Age: 43
Re: Just GSD.
Glad to hear everyone is ok
- mgil
- Shitpostmaster General
- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
- mgil
- Shitpostmaster General
- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
9/2/2022
SSB squats:
2x5x45
1x5x135
1x5x185
3x5x225
Notes:
Soooooooo tired today. Barely was able to haul my butt out to the garage to get this done. Happy with mobility progress. Need to get back to the small stuff.
SSB squats:
2x5x45
1x5x135
1x5x185
3x5x225
Notes:
Soooooooo tired today. Barely was able to haul my butt out to the garage to get this done. Happy with mobility progress. Need to get back to the small stuff.
- EricK
- Marine Mammal
- Posts: 2715
- Joined: Wed Sep 27, 2017 5:02 pm
Re: Just GSD.
I aspire to your diligence.
- mgil
- Shitpostmaster General
- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
- mgil
- Shitpostmaster General
- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
9/3/2022
BP:
2x10x45
1x10x95
1x5x135
5x5x185
1x15x185
Notes:
One of those sets was a count of six. Whatever.
Hitting 185x15 was pretty cool and not too hard. I probably could’ve squeezed out a few more reps, but didn’t care.
Last photo in the post is for my OnlyFans. Sign up for only $1.37 a month.
BP:
2x10x45
1x10x95
1x5x135
5x5x185
1x15x185
Notes:
One of those sets was a count of six. Whatever.
Hitting 185x15 was pretty cool and not too hard. I probably could’ve squeezed out a few more reps, but didn’t care.
Last photo in the post is for my OnlyFans. Sign up for only $1.37 a month.
- mgil
- Shitpostmaster General
- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
9/4/2022
Foam rolling x 3
Ab wheel:
3x5 (a little further each session…)
KB complex*:
1x10x4
1x5x6
1x5x8
1x5x12
1x5x16
Pull-ups:
3x10xBigRed
Banded hip isolation work
Notes:
This type of workout feels good in the morning. Far from max effort, just getting the blood flowing, and general physical awareness.
Looking forward to deadlifts tomorrow.
*Complex was curls, SDL, kb Arnold press, goblet squats. Good whole body combo to warm up with.
Foam rolling x 3
Ab wheel:
3x5 (a little further each session…)
KB complex*:
1x10x4
1x5x6
1x5x8
1x5x12
1x5x16
Pull-ups:
3x10xBigRed
Banded hip isolation work
Notes:
This type of workout feels good in the morning. Far from max effort, just getting the blood flowing, and general physical awareness.
Looking forward to deadlifts tomorrow.
*Complex was curls, SDL, kb Arnold press, goblet squats. Good whole body combo to warm up with.
- mgil
- Shitpostmaster General
- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
9/5/2022
TBDL:
1x5x150
1x5x200
1x5x240
1x5x290
Notes:
Nice short session with meaningful work done and feeling better after the session is over as opposed to feeling like poop.
I wish my brains worked this well 20 years ago.
TBDL:
1x5x150
1x5x200
1x5x240
1x5x290
Notes:
Nice short session with meaningful work done and feeling better after the session is over as opposed to feeling like poop.
I wish my brains worked this well 20 years ago.
- mgil
- Shitpostmaster General
- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
9/7/2022
Foam roller
Banded hip isolation work
Glute bridges
BP:
3x10x45
1x10x95
1x5x135
7x5x185
Notes:
Shoulders were feeling a bit poopy, so I stayed off the intensity and ran fairly light sets until the joints felt warm.
Things are in good order.
Foam roller
Banded hip isolation work
Glute bridges
BP:
3x10x45
1x10x95
1x5x135
7x5x185
Notes:
Shoulders were feeling a bit poopy, so I stayed off the intensity and ran fairly light sets until the joints felt warm.
Things are in good order.
- mgil
- Shitpostmaster General
- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
9/15/2022
Run/walk/jog cycles for about 25 minutes
Notes:
Cardio and/or running is terrible. I signed up with the family to do a couple of 5Ks. I’ve got a shit schedule at work the next week, but I’ll try to mix some lifting in.
Did some kettlebell work last weekend to stave away the atrophy.
Run/walk/jog cycles for about 25 minutes
Notes:
Cardio and/or running is terrible. I signed up with the family to do a couple of 5Ks. I’ve got a shit schedule at work the next week, but I’ll try to mix some lifting in.
Did some kettlebell work last weekend to stave away the atrophy.
- mgil
- Shitpostmaster General
- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
9/17/2022
Run/walk 1:1.5 minute intervals for 8 rounds
BP:
2x10x45
2x5x95
1x5x135
5x5x185
Notes:
Got in another round of cardio work. For the really out of shape that lift weights and are super fat, you might get some quick cardio gains. Tonight was way better than last time, although I warmed up a bit smarter this time also.
Doing light bench after to keep things going.
Run/walk 1:1.5 minute intervals for 8 rounds
BP:
2x10x45
2x5x95
1x5x135
5x5x185
Notes:
Got in another round of cardio work. For the really out of shape that lift weights and are super fat, you might get some quick cardio gains. Tonight was way better than last time, although I warmed up a bit smarter this time also.
Doing light bench after to keep things going.
- mgil
- Shitpostmaster General
- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
9/18/2022
KB: curls, OHP, DL, goblet squat
3x10x4(x2)
3x5x6(x2)
KB: swings, goblet squat
3x5x16
3x5x20
Ab wheel:
5x5
Banded hip work
1 round
Notes:
Got up early and just wanted to get things moving.
KB: curls, OHP, DL, goblet squat
3x10x4(x2)
3x5x6(x2)
KB: swings, goblet squat
3x5x16
3x5x20
Ab wheel:
5x5
Banded hip work
1 round
Notes:
Got up early and just wanted to get things moving.
- mgil
- Shitpostmaster General
- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
9/30/2022
SSB squats:
1x5x45
1x5x95
1x5x135
3x5x185
Wide grip pull-ups:
4x5xBigRed
Pull-ups:
4x5xBigRed
TE + FP:
3x10x45
Notes:
Last couple of weeks have been hell at work. Exhausted!
SSB squats:
1x5x45
1x5x95
1x5x135
3x5x185
Wide grip pull-ups:
4x5xBigRed
Pull-ups:
4x5xBigRed
TE + FP:
3x10x45
Notes:
Last couple of weeks have been hell at work. Exhausted!
- mgil
- Shitpostmaster General
- Posts: 8507
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: Just GSD.
10/2/2022
Softball fun in the hip and buttocks
Banded hip isolation stuff
KB curls + OHP:
2 rounds…
1x10x4
1x10x6
1x5x8
1x5x12
KB OHP:
3x5x16
Foam rolling
Ab wheel:
3x5
Notes:
Feeling good. Need to pick things back up before winter fully settles in.
Softball fun in the hip and buttocks
Banded hip isolation stuff
KB curls + OHP:
2 rounds…
1x10x4
1x10x6
1x5x8
1x5x12
KB OHP:
3x5x16
Foam rolling
Ab wheel:
3x5
Notes:
Feeling good. Need to pick things back up before winter fully settles in.