Injecting Cool Whip Straight Into My Veins

Boobies day. Strength not back to where it was, and maybe that is okay. Managed to barely double the 130 on the decline, so I guess that is okay. Didn’t do the usual backoffs, did some dips instead.

  • Barbell Incline Bench Press

    • 45 kg x 5 reps
    • 55 kg x 5 reps
    • 70 kg x 5 reps
    • 85 kg x 3 reps
    • 95 kg x 3 reps
    • 105 kg x 1 reps
    • 115 kg x 1 reps
  • Decline Barbell Bench Press

    • 60 kg x 5 reps
    • 70 kg x 5 reps
    • 85 kg x 5 reps
    • 100 kg x 3 reps
    • 110 kg x 3 reps
    • 120 kg x 1 reps
    • 130 kg x 2 reps
    • 100 kg x 10 reps
    • 60 kg x 20 reps
  • Dips - Chest Version

    • 5 reps
    • 5 reps
    • 30 reps
    • 20 reps
    • 15 reps
    • 15 reps
2 Likes

Is the current goal to get stronger or gain muscle or just to maintain what you have ?

1 Like

My exact goals are unstated, unlike last year when it was all about strength and mass. Now it is more about balance…I mean, I would like to be as strong as I was at 89 kilo, but that is not realistic. Right now I want to just be a little bit good at everything, with more emphasis on athleticism and aesthetics. For now.

So it is always annoying when you are less good at X then you were in the past, but that is part of the game.

Mixed pulling and legs. 200 is still a chore, I am slow off the floor because I don’t dare speed it up. I never learn my lesson. Even so, my total work is slowly improving here, so it is not all bad. Backoff sets were too hard, used too much energy with the 200.

  • Barbell Deadlift

    • 70 kg x 5 reps
    • 90 kg x 5 reps
    • 110 kg x 5 reps
    • 130 kg x 3 reps
    • 150 kg x 3 reps
    • 170 kg x 1 reps
    • 190 kg x 1 reps
    • 200 kg x 1 reps
    • 142 kg x 8 reps
    • 142 kg x 8 reps
    • 142 kg x 8 reps
  • Pull-Up

    • 20 reps
  • Ab Wheel (standing)

    • 8 reps
  • Machine Ab Crunch

    • 30 kg x 8 reps
    • 35 kg x 8 reps
    • 40 kg x 8 reps
    • 45 kg x 8 reps
    • 50 kg x 8 reps
    • 55 kg x 8 reps
  • Leg Extensions

    • 45 kg x 8 reps
    • 55 kg x 8 reps
    • 60 kg x 8 reps
    • 70 kg x 8 reps
    • 80 kg x 8 reps
    • 40 kg x 20 reps

6 minutes of interval running.

6 Likes

why is it always about the sexy calves with you. Talking of which has anyone seen @guineapig lately ?

1 Like

Shoulder day today, pretty decent. A cheaty little double on 90 (which I couldn’t manage last time), and then also the 40 kilo dbs. I would like to be able to keep up that combo.

  • Standing Barbell Shoulder Press (OHP)

    • 35 kg x 5 reps
    • 45 kg x 5 reps
    • 55 kg x 3 reps
    • 65 kg x 2 reps
    • 75 kg x 1 reps
    • 80 kg x 1 reps
    • 90 kg x 2 reps
  • Seated Dumbbell Shoulder Press

    • 16 kg x 6 reps
    • 20 kg x 6 reps
    • 25 kg x 6 reps
    • 29.5 kg x 6 reps
    • 34 kg x 6 reps
    • 40 kg x 7 reps
    • 27 kg x 12 reps
  • Seated Barbell Press Behind Neck

    • 30 kg x 8 reps
    • 35 kg x 8 reps
    • 40 kg x 8 reps
    • 45 kg x 8 reps
    • 50 kg x 8 reps
    • 55 kg x 8 reps
    • 40 kg x 15 reps
  • Muscle-Up

    • 3 reps

My elbows have been a non-issue for a bunch of weeks now, so the combination of training I am doing has made a difference there. Which is a relief, tbh.

5 Likes

Pretty much a repeat of last week’s squat session, but everything felt better. 160 was also fine, almost went for a double but decided against it. So no reason for panic after all. Also can tell I have neglecting the hack squat, which I really think I should be favoring over leg presses…so I threw in some of those, too. Work capacity needs to improve a bit.

  • Barbell Squat

    • 60 kg x 5 reps
    • 80 kg x 5 reps
    • 100 kg x 3 reps
    • 120 kg x 2 reps
    • 140 kg x 2 reps
    • 160 kg x 1 reps
    • 100 kg x 10 reps
  • Machine Hack Squat

    • 145 lb x 8 reps
    • 235 lb x 8 reps
    • 285 lb x 8 reps
    • 325 lb x 8 reps
    • 375 lb x 8 reps
    • 235 lb x 20 reps
    • 145 lb x 20 reps
  • Leg Extensions

    • 40 kg x 10 reps
    • 50 kg x 10 reps
    • 60 kg x 10 reps
    • 70 kg x 10 reps
4 Likes

Boobs today. Did not have my spotter with me, so I decided to not hit the TM at 100% and instead do reps at 90% (both incline and decline). Actually pretty happy with this, I think I might do this for a while, try to improve the sub-max for a bit. Backoffs were good as well.

  • Barbell Incline Bench Press

    • 45 kg x 5 reps
    • 55 kg x 5 reps
    • 70 kg x 5 reps
    • 85 kg x 3 reps
    • 95 kg x 3 reps
    • 105 kg x 5 reps
  • Decline Barbell Bench Press

    • 60 kg x 5 reps
    • 70 kg x 5 reps
    • 85 kg x 5 reps
    • 100 kg x 3 reps
    • 110 kg x 3 reps
    • 120 kg x 5 reps
    • 100 kg x 10 reps
    • 100 kg x 8 reps
    • 100 kg x 8 reps
  • Muscle-Up

    • 1 reps
  • Dips - Chest Version

    • 35 reps

Ran for intervals.

5 Likes

Feeling a bit tired and achy today (in large part due to standing out on a cold as shit football field for four hours), but did the work I wanted. Working on improving at 90% of TM, so this was okay.

  • Barbell Deadlift

    • 70 kg x 5 reps
    • 90 kg x 5 reps
    • 110 kg x 5 reps
    • 130 kg x 3 reps
    • 150 kg x 3 reps
    • 170 kg x 5 reps
    • 140 kg x 8 reps
    • 140 kg x 8 reps
    • 140 kg x 8 reps
  • Pull-Up

    • 15 reps
    • 10 reps
  • Ab Wheel (standing)

    • 8 reps
  • Machine Calf Extension

    • 70 lb x 10 reps
    • 70 lb x 10 reps
  • Seated Leg Curl

    • 30 kg x 10 reps
    • 30 kg x 10 reps
    • 30 kg x 10 reps
    • 30 kg x 10 reps
    • 30 kg x 10 reps
    • 30 kg x 10 reps

Ran for a few intervals.

4 Likes

Press day today, some good some bad. Did a cheaty little rep at 100 (good) but that seemed to sap enough strength out of me that I could not put up the 40 kilo dbs (bad). On balance, not complaining…but was annoying as hell in the moment.

  • Standing Barbell Shoulder Press (OHP)

    • 35 kg x 5 reps
    • 45 kg x 5 reps
    • 55 kg x 5 reps
    • 65 kg x 3 reps
    • 75 kg x 3 reps
    • 85 kg x 1 reps
    • 95 kg x 1 reps
    • 100 kg x 1 reps
  • Seated Dumbbell Shoulder Press

    • 18 kg x 6 reps
    • 22.5 kg x 6 reps
    • 27 kg x 6 reps
    • 34 kg x 6 reps
    • 36 kg x 10 reps
    • 34 kg x 10 reps
    • 32 kg x 10 reps
    • 30 kg x 10 reps
  • Muscle-Up

    • 2 reps
    • 3 reps
5 Likes

100kg press! Damn.

1 Like

We all understand now that I cheat ever so slightly.

1 Like

Still got it mate, when are you transitioning to strongman comps. They have masters now,

My man, I am just a little person, I have no business even thinking of anything strongman related. I would have to put on 20 kilo, and would probably die of heart disease in the process.

But I do like that they get to cheat with their lifts and nobody cares, so I can at least borrow from the mentality =)

1 Like

I think you undersell yourself mate. But I also agree that putting all that weight would not be good

1 Like

I am not really a humble person when it comes to this stuff, but I am starting to realize I am getting very close to 50 now and I can feel my body trying to resist some of what I am doing. I would love to, for example, go balls deep into 531 run for 4 months, but I don’t think my joints would be happy with me.

1 Like

Would normally be a squat and leg day, but my hips have been bugging me a bit so I gave them another day off. Basic upper body pulling instead, nothing special.

  • Machine MTS High Row

    • 20 kg x 10 reps
    • 25 kg x 5 reps
    • 30 kg x 10 reps
    • 35 kg x 10 reps
  • Pull-Up

    • 5 reps
    • 6 reps
    • 7 reps
    • 8 reps
    • 9 reps
    • 10 reps
    • 11 reps
    • 12 reps
    • 1 reps (40 seconds)
  • Isolateral Plate Loaded Row (mostly unilateral)

    • 50 lb x 8 reps
    • 50 lb x 8 reps
    • 75 lb x 8 reps
    • 75 lb x 8 reps
    • 95 lb x 8 reps
    • 95 lb x 8 reps
    • 120 lb x 8 reps
    • 120 lb x 8 reps
    • 242 lb x 8 reps
    • 120 lb x 8 reps
    • 120 lb x 8 reps
    • 120 lb x 8 reps
    • 120 lb x 8 reps
    • 95 lb x 8 reps
    • 95 lb x 8 reps
  • Wide-Grip Lat Pulldown

    • 90 lb x 8 reps
    • 105 lb x 8 reps
    • 120 lb x 8 reps
    • 135 lb x 8 reps
    • 150 lb x 8 reps
    • 165 lb x 8 reps
  • Preacher Curl

    • 35 lb x 10 reps
    • 45 lb x 10 reps
    • 45 lb x 10 reps
    • 45 lb x 10 reps
    • 45 lb x 10 reps
    • 45 lb x 10 reps
    • 45 lb x 10 reps
    • 35 lb x 10 reps
1 Like