Hilo of Growton 2022 Training Log

Hilo feels awesome, just the right soreness in the arms and chest. 3x12 pullups and dips is right (~110 lbs w machine assist). Sunday Funday probably gonna not lift, grilling out

had 30 left before gym closed, got it in.

125lb Squats 3x5 easiest set yet

Superset Machine Assisted Pullups&Dips
3x12 each
no breaks on pullups till 3rd set, tho last 2 on 2nd set got sloppy a great improvement
no break at all for dips, 3x16 last set

30 sec fwd 30 sec bck Estonian canoe

Yesterday boxing went great, mild thumb sprain while Hilo was warming up though which sucks.
Today is a lifting day. (Next Workout) 135 squats 3x5 (might add sets)
Superset the rows, 70lb per side (2x35) w/ the Seated DB OHP 3x12 25lb

Adding in Lunges today

edit* Hilo was preoccupied over lunch, so this will have to be done another time. Unfortunately to have rest day in between days and not lift the day before boxing… it means it has to happen today to be on schedule.

The point of this workout, being so brief and efficient is that it is maintainable and Hilo will stick to it. However today it is more important to take the kids to runoff energy at the waterpark. Chasing them around, lets call that cardio haha

Hilo is stoked to get back at a plate, it didn’t take long at all from 95 to 125. He might experiment with 5x5 of 135, or maybe set a timer and do 5 every 2 minute. Its crazy that 125 was way easier than 95. Is it bad Hilo just wants a plate more than 25lb x 2 for no practical reason? Why is he eager to get to 2 plates?

No, he surmised, the workout will not drive life. The workout a brief and efficient design initially made to fit into a busy life. Plus, think of David Goggins, hed say man the fuck up, worry about recovery after you’ve done something hahaha.

So tomorrow, Hilo affirmed to himself, he would wake up, grabbed a pre packed bag, and head to the gym… if he can in the morning… or something he will get it in.

Got up at 6 and got to the gym before work.
3x5 135 got all 15 reps not all were perfect form, to be honest this was harder than Hilo though it should be, he thought it might be better to add sets at 135 than add more weight next time. Hilos goal was to get to 135 before the end of the month and that is accomplished. The next long term goal will be 215 lb 3x5 or 5x5.

Hilo did the Pullups and Dips, this time everything was superset, so Squat, Pullup, Dip x3
Hit one set of lunges, was running out of time, the lunges is something Hilo can do at his domicile and doesnt need the gym for. The last set of Dips was a 16 instead of 12, on one hand the last rep probably should be AMRAP and I wonder if the dips should all be 16 as they are easier for Hilo than pullups.

What is the criteria for upping weight for pullups, is it just completing the sets or completing the sets without stopping? They are getting easier for him but he still can’t complete 3x12 w/o stopping.

All in all good set, though he is unsure what the next set should look like.
Does he add in another set, or up the weight ten lbs. The 3 sets is ideal for time but might not be best.

Hilo also goes too far in his squats, he should not go all the way down, he slightly tweaked his right knee and he doesn’t have time for that.

Right knee tweaked from going too low. Hilo made sure he was going low but went too low. Redo 135 might take a few days off squatting and not do any accessory legs while knee heels in case of any small tears as to not worsen them.

Will work legs still after boxing but may focus on other aspects of health ie cardio row machine, stretching, swimming, yoga. Rehab Rehab Rehab he doesnt have time for injuries. Maybe even drop weight since not perfect form and since will be rehabbing a week or more.

He needs to hike but might just rehab till Tuesday boxing. After that then Hills, Long Runs and Sprints will be added on off days than squats.

If good at boxing Hilo will probably do leg curls, leg extensions and perhaps leg press Wed Fri Sun, Then if good next tuesday will resume squats, maybe do modified Smith Machine Squats that a PT showed him that crushed the thighs and strengthen the knee and thy so he stops right at 90*

Hilo could do lunges and DB workouts in the basement…

Need to add in core, maybe basement situps and supermans. a Drill instructor ran a HS conditioning and he got some great situp exercised that worked great Hilo will bring those back, but not while at the gym. But 36 hours later after his knee felt my hurt while squatting too low, he can say its a minor injury. But this is the second injury this week, after 3 injury free weeks. No nonsense going forward. Rehab will be taken seriously.

took the self prescribed two weeks off. Hilo is considering doing the prescribed 50 reps of 45lb squats but w a 50lb KB

Hilo will set the rack so Hilo cannot go too far low and may use a bench ti work on exploding up from the chair

Knew felt good during and after boxing, still not 100% though. Tomorrow will be day 14 and will probably strech an hour then pullups dips and squats Fri