T Nation

Injecting Cool Whip Straight Into My Veins

Thats probably me being slow catching up on your log then.

It’s the least interesting thing in an uninteresting log.

Felt strong-adjacent today for the first time in weeks, and made sure to use the energy. Decline looks the same as it has for the past three weeks, but I had more in reserve in the topset, but no spotter so didn’t want to mess with it. Inclines almost back to where they should be. And then finishing it off with some flat bench with the dumbells. Kind of like this setup where I do decline, then incline, then finish it with either dips or dumbells. Hitting all angles with heavy stuff.

  • Decline Barbell Bench Press

    • 50 kg x 5 reps
    • 65 kg x 5 reps
    • 80 kg x 5 reps
    • 90 kg x 3 reps
    • 105 kg x 3 reps
    • 120 kg x 1 reps
    • 130 kg x 1 reps
  • Barbell Incline Bench Press

    • 45 kg x 5 reps
    • 55 kg x 5 reps
    • 65 kg x 5 reps
    • 75 kg x 3 reps
    • 85 kg x 3 reps
    • 95 kg x 1 reps
    • 105 kg x 4 reps
    • 85 kg x 10 reps
  • Ab Wheel (standing)

    • 10 reps
  • Dumbbell Bench Press

    • 24 kg x 6 reps
    • 26 kg x 6 reps
    • 28 kg x 6 reps
    • 30 kg x 6 reps
    • 32 kg x 6 reps
    • 34 kg x 6 reps
    • 38 kg x 6 reps
    • 42 kg x 8 reps

Still no firm plans right now other than making up the lost ground. That said, I think I might completely drop deads for a while (been 3 weeks as it is), and maybe see what happens if I do ab rollouts every time I train.

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That is a lot of sets of Dumbell bench mate. You doing some old school German volume training ?

No way mate, I have done a cycle of real GVT many years ago and almost had an actual nervous breakdown. Pretty sure you are supposed to be on drugs. This is all a cake-walk in comparison.

Lol now I have an image of you eating cake. Thanks

And I don’t even like cake.

Is “cake walk” an idiom that doesn’t translate well?

No it translated perfectly I just wanted to think about eating cake. This bloody throat and chest infection is getting me down and when I feel crap I eat a lot of junk. :joy::cake::pizza::hamburger:

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You probably caught it from me. I end up not eating enough when I am sick (I am a giant baby), not even junk food.

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Squats again. Felt ready to get back up to my TM of 155, so I did so, with the safeties ready. Everything felt a bit heavy today, but managed it. The 155 actually paused for about a quarter of a Simo, but I managed to get it moving again.

  • Barbell Squat

    • 60 kg x 5 reps
    • 80 kg x 5 reps
    • 90 kg x 5 reps
    • 110 kg x 3 reps
    • 125 kg x 3 reps
    • 140 kg x 1 reps
    • 155 kg x 1 reps
    • 100 kg x 10 reps
    • 60 kg x 30 reps
  • Pull-Up

    • 8 reps
    • 8 reps
    • 8 reps
    • 8 reps
  • Ab Wheel (standing)

    • 10 reps
  • Leg Extensions

    • 30 kg x 10 reps
    • 30 kg x 10 reps
  • Seated Leg Curl

    • 30 kg x 10 reps
    • 30 kg x 10 reps
    • 30 kg x 10 reps
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On a five day rotation these days, so already back to press. Still replacing some of the lost bodyweight, but just being in calorie surplus helps everything. Still got the TM at 82.5, just trying to increase reps at that weight for the moment. Managed 3 and aaaaaalmost had a fourth rep. Fairly happy with that, and more happy with the backoff sets (they are only supposed to be 57.5), so that is money money money.

  • Standing Barbell Shoulder Press (OHP)

    • 35 kg x 5 reps
    • 42.5 kg x 5 reps
    • 50 kg x 5 reps
    • 57.5 kg x 3 reps
    • 65 kg x 3 reps
    • 75 kg x 1 reps
    • 82.5 kg x 3 reps
    • 62.5 kg x 8 reps
    • 65 kg x 8 reps
    • 65 kg x 8 reps
  • Ab Wheel (standing)

    • 10 reps
  • Muscle-Up

    • 4 reps
  • Seated Dumbbell Shoulder Press

    • 20 kg x 8 reps
    • 24 kg x 8 reps
    • 28 kg x 8 reps
  • Seated Barbell Press Behind Neck

    • 30 kg x 8 reps
    • 40 kg x 8 reps
  • Upright Barbell Row

    • 50 lb x 12 reps
    • 50 lb x 12 reps
    • 50 lb x 12 reps
    • 50 lb x 12 reps

Still doing the ab rolls every day just to see what it does. Will probably have to push it a little…10 isn’t exactly easy, but I could find a way to do more total reps.

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Daily ab rollouts are legit. I settled on one number and only occasionally got like 1-2 reps over that. The dosage is so minimal to get the results.

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Yeah, I think my number right now is ‘at least 10’, but will probably have to bump it up once I get used to doing them so frequently. At least I am already at a point where they don’t hurt anywhere. When I am out of practice, they are really a bitch on the lower back.

Bro Day. I still don’t enjoy them, but I feel I am getting better at them.

  • Pull-Up

    • 5 reps
    • 5 reps
    • 5 reps
    • 5 reps
    • 10 reps
    • 1 reps
  • Isolateral Plate Loaded Row

    • 90 lb x 8 reps
    • 140 lb x 8 reps
    • 180 lb x 8 reps
    • 230 lb x 8 reps
    • 280 lb x 8 reps
    • 180 lb x 15 reps
    • 90 lb x 20 reps
  • Bent Over Barbell Row

    • 40 kg x 8 reps
    • 50 kg x 8 reps
    • 50 kg x 8 reps
    • 50 kg x 8 reps
  • Ab Wheel (standing)

    • 16 reps (PR) <------- ouch, guys
  • Wide-Grip Lat Pulldown

    • 75 lb x 10 reps
    • 90 lb x 10 reps
    • 105 lb x 10 reps
    • 120 lb x 10 reps
    • 130 lb x 10 reps
    • 90 lb x 10 reps
  • Preacher Curl

    • 30 lb x 8 reps
    • 40 lb x 8 reps
    • 50 lb x 8 reps
    • 60 lb x 8 reps
    • 40 lb x 8 reps

Pretty sure at this point I am going to upgrade the engine a bit. I will get my waking bodyweight to about 85, so need to put a couple kilo on.

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Titties. Same basic procedure as last time. Put the topset on the decline up to 135…was a little worried I would be able to single it, but managed a double. Might have to put the TM up there, which should be fine if I am in calorie surplus. Still scares me. Incline was also at my TM…double was okay and probably shouldn’t expect more than that after the declines. Dips were also good, pretty happy with 15 reps with 70 pounds.

  • Decline Barbell Bench Press

    • 50 kg x 5 reps
    • 65 kg x 5 reps
    • 80 kg x 5 reps
    • 90 kg x 3 reps
    • 105 kg x 3 reps
    • 120 kg x 1 reps
    • 135 kg x 2 reps
  • Barbell Incline Bench Press

    • 45 kg x 5 reps
    • 55 kg x 5 reps
    • 65 kg x 5 reps
    • 75 kg x 3 reps
    • 85 kg x 3 reps
    • 95 kg x 1 reps
    • 107.5 kg x 2 reps
    • 75 kg x 10 reps
  • Ab Wheel (standing)

    • 10 reps
    • 5 reps
  • Dips - Chest Version

    • 5 reps16
    • 5 reps | weighted | 11.3 kg
    • 5 reps | weighted | 20.4 kg
    • 15 reps | weighted | 31.8 kg
    • 15 reps
    • 15 reps

Ab wheels becoming routine, although they did hurt a bit after yesterday’s PR.

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I haven’t talked about any short term goals for a while due to various reasons, but I find writing them down actually helps me accomplish them. So here we go with an update. I will, as mentioned a few days ago, be slowly pushing my bodyweight up to 85, so that should help matters. Currently hovering between 82.5 and 83 in the mornings on my fatty scale.

Deadlift: Nope.
Squat: Currently sitting at 155. I need to get back to 160, but I suppose 165 is the real goal.
Decline: Might be able to manage 140, which I will have to test soon. Would like to go after 145 as a goal.
Incline: Probably regressed to about 110 or so. Will probably take a while, but would like to hit 120
Press: Estimated at around 85 at the moment. It terrifies me to write it down, but I want to hit 90 again.

Still going to keep doing the ab rolls as daily work, and I will increase the number if it seems doable.

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That’s some great goals there mate. I think you missed the one about the 500 burpees though :joy:

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Mate, I did 5 burpees the other day in my kitchen and decided they were just way too easy.

I have actually thought about starting some up, but in the meantime I am doing the ab rolls as daily stuff. Not exactly the same, I know.

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Squats. I am getting the work done, but they still feel too heavy. Not feeling ready to bump it up. I have added these 30-rep sets at the end just to do something different, although I probably won´t do it every time. Pretty tough, talk about breathing squats.

  • Barbell Squat

    • 60 kg x 5 reps
    • 80 kg x 5 reps
    • 90 kg x 5 reps
    • 110 kg x 3 reps
    • 125 kg x 3 reps
    • 140 kg x 1 reps
    • 155 kg x 1 reps
    • 110 kg x 10 reps
    • 70 kg x 30 reps
  • Ab Wheel (standing)

    • 12 reps
  • Seated Leg Curl

    • 30 kg x 10 reps
    • 30 kg x 10 reps
    • 35 kg x 10 reps
    • 35 kg x 10 reps
  • Muscle-Up

    • 2 reps
  • Pull-Up

    • 6 reps
    • 8 reps
    • 10 reps
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Thats some serious work.

I’m pretty sure the reason programs like Supersquats exist is that sane people wouldn’t do this kind of thing voluntarily.

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