Exodus Strength

@EricK It was less of a "yeah buddy" light weight and more of a "just want to get toned" light weight. And I was sore the next day. #embarrassing

3/2/24

Took too many days off in a row due to busyness and it has snow balled into full blown laziness. I'm all off kilter on sleep though, so maybe I'll cling to that as my excuse.


Bench 285x4x3, 1x5
Long rests due to aforementioned laziness.

Squat 340x2x3, 1x9
I was planning on 5 sets but was feeling especially lazy after only 2 so I just did the rest of the reps with the 3rd set. For your meat head math.

I'll do the rest tomorrow.

broseph wrote: ↑Sat Mar 02, 2024 12:22 pm Squat 340x2x3, 1x9
I was planning on 5 sets but was feeling especially lazy after only 2 so I just did the rest of the reps with the 3rd set. For your meat head math.

A rather productive “fuck this.”

broseph wrote: ↑Sat Mar 02, 2024 12:22 pm Squat 340x2x3, 1x9
I was planning on 5 sets but was feeling especially lazy after only 2 so I just did the rest of the reps with the 3rd set. For your meat head math.

I'll do the rest tomorrow.

You're doing it wrong.

@EricK My laziness was manifesting in the form of set avoidance/procrastination. Once I'm under the bar it's like, "well I'm already here, may as well get it done."

I also need to occasionally remind myself how many reps I can actually do with a given weight. Those low-RPE sets have a way of feeling heavy when your arousal/motivation is low. It's good to know I can get a set of 9@9 with a weight I was not enjoying for triples.

3/3/24

Chins +90x4x3, 1x8

Landmine Shrug Row +125x 16, 14

Arnold Press 40x 18, 16, 14


Too lazy to do arms.

broseph wrote: ↑Sun Mar 03, 2024 9:14 am Too lazy to do arms.

Curls: 180 x 15 x 5

Broseph style lazy.

EricK wrote: ↑Sun Mar 03, 2024 11:36 am

broseph wrote: ↑Sun Mar 03, 2024 9:14 am Too lazy to do arms.

Curls: 180 x 15 x 5

Broseph style lazy.

If it’s in the log, it’s canon.

3/4/24

Titan Bike
24:00
20.2 mph
224 Cal

3/5/24

Chiropractic Musings: Last week he gave me stretching and foam rolling homework, to be done daily. It seems to have aggravated things? Or maybe it's because I actually squatted some weight for some reps last week? Either way, everything is pissed off back there.


Bench 250x10x5, OT 2:00

SSB Squat 295x2x5 @back pain

LTE 128x3x12, long rests

Tib Raise 30x2x20

BW Calf Raise x2x20

Hanging Knee Raise x2x8

3/7/24

TFW you're not quite feeling it but the first song that plays in your music app hits just right.


Inverted Row BW x 22, 16, 16

Lateral Raise 30x 14,
Slowed the eccentrics way down on these. Got a lot fewer reps.

Incline DB Curl 12, 11, 10

Single Leg BW Calf Raise x 12, 10, 8, alternating sides without rests

broseph wrote: ↑Wed Mar 06, 2024 3:10 pm TFW you're not quite feeling it but the first song that plays in your music app hits just right.

What was it?

3/7/24

Treadmill Cardio
3% incline
2:00 walk, 2:00 run x 20:00, then
20:00 walk

DCR wrote: ↑Wed Mar 06, 2024 3:14 pm

broseph wrote: ↑Wed Mar 06, 2024 3:10 pm TFW you're not quite feeling it but the first song that plays in your music app hits just right.

What was it?

Promise not to laugh

broseph wrote: ↑Thu Mar 07, 2024 2:21 pm

DCR wrote: ↑Wed Mar 06, 2024 3:14 pm

broseph wrote: ↑Wed Mar 06, 2024 3:10 pm TFW you're not quite feeling it but the first song that plays in your music app hits just right.

What was it?

Promise not to laugh

[metalcore]

Nah, it’s a fair play. Honestly wish I’d opened it before I started squatting.

3/8/24

Bench 285x5x2, 1x9@9.5

Squat 345x4x2
Took it a little easy on squats- hoping to deadlift tomorrow

LTE 108x 20, 16, 16

Hanging Knee Raise x 10, 10

Tib Raise 30x 20, 20

That's 5 doubles with 285, yes? I'm catching up to you...oh wait, then you did 9. Feeling lazy again, I see...

EricK wrote: ↑Fri Mar 08, 2024 4:54 pm That's 5 doubles with 285, yes? I'm catching up to you...oh wait, then you did 9. Feeling lazy again, I see...

Yeah, I know my notation is weird. 5x2 = 5 sets of 2. That's how I started writing it in my little paper lifting log when I was jist a boi, and now I'm powerless to change it.

To be faiiiiiiir, yesterday I was crunched for time instead of feeling lazy.

3/9/24

Deadlift 350x5x3
Triples at 70% weren't too bad. This is encouraging.

Inverted Row BW x 20, 18, 16 @brachioradialis pump

Lateral Raise 20x 20, 10, 10
Raise 'em high, lower 'em slow.

Incline DB Curl 20x 20, 16, 14
Kept my elbows pinned to my ribs for a wicked stretch at the bottom.

BW Calf Raise x 26, 20, 18
Slow all the way, hard contraction at the top, pause at the bottom.
I was able to feel the whole muscle when I kept my toes splayed. (I usually only feel the medial portion)

broseph wrote: ↑Sat Mar 09, 2024 10:52 am BW Calf Raise x 26, 20, 18
Slow all the way, hard contraction at the top, pause at the bottom.
I was able to feel the whole muscle when I kept my toes splayed. (I usually only feel the medial portion)

That's very interesting - gonna try. Into calves right now and was pissed at myself for skipping them today, but I was in the gym for nearly three hours doing next to nothing and it wasn't funny anymore. (By which I mean, I knew that my girlfriend didn't think that it was funny anymore and I needed to be present at home.)

3/10/24

Treadmill
5:00 walk, 10:00 run x2, plus more walking

DCR wrote: ↑Sat Mar 09, 2024 11:56 am

broseph wrote: ↑Sat Mar 09, 2024 10:52 am BW Calf Raise x 26, 20, 18
Slow all the way, hard contraction at the top, pause at the bottom.
I was able to feel the whole muscle when I kept my toes splayed. (I usually only feel the medial portion)

That's very interesting - gonna try.

Calves are decently sore today after just those 3 sets yesterday.

... I was in the gym for nearly three hours doing next to nothing and it wasn't funny anymore. (By which I mean, I knew that my girlfriend didn't think that it was funny anymore and I needed to be present at home.)

Can relate.