Fortitude Training Week 3, Day 3, Tier 3: Muscle rounds
SSB Squats, heels on a 2x4, 3 second eccentric, ass touching ankles at bottom
Lying Leg Curls
Donkey Calf Raise Machine
Standing Calf Raise Machine
Seated Calf Raise
40s 6x4 (alternating arms like 1-1, 2-2, 3-3, 4-4)
Kneeling Ab Wheel, 5 second eccentric
6x4, resting with planks
All sets with ~5 deep breaths in between. Sometimes I definitely hit 7 or 8 before going back in. Also, fucking squats, man. I can squat so much more weight with a moderately wide stance and going to parallel, being ham dominant, but they only grow my ass and hams and hurt my hips. On the other hand, heel-elevated ultra knee flexion deep squats have helped my knees and hips, and ballooned my quads, but they just suck so much, especially on my last reps when I’m getting closer to 5 second negatives and pausing at the bottom.
Stretches were very standard - nothing extreme really, but all moderately loaded stretches for ~20 seconds. Still enough to suck a bit. Chomping at the bit for tomorrow already, which features 4 muscle rounds for back, 3 for chest, and 3 for delts. For anyone who missed it, all those "6x4"s are 6 sets of 4 with 5 deep breaths in between, so they’re more like one extended set, but they’re miserable. Still, the pump is mind-blowing and the mind-muscle connection is just absolutely on point, especially towards the end.
Little protein shake after the gym with just protein and water, and now it’s time for a LOT of sushi - all raw fish, no fried stuff or sweet sauces with it, just big slabs of fish, rice, and soy sauce (wasabi too) - and this restaurant has the freshest fish.