T Nation

What Business is it of Yours Where I'm From, Friendo?


#782

Wonderful wonderful wunderbar today

deadlifts (ALL double overhand except a few reps at the end I switched to hook grip cause I thought shit was gonn’ drop , heh)

200lbs x 8
200lbs x 8
200lbs x 14

bent over row (strict, underhand) SS DB row (squeezy/slow neggy)

115lbs/35lbs
x 8/ x 12arm
x 8/ x 12
arm
x 8 + 1 drop 95lbs x 12/ x 15*arm

K so giant super set all things with slow neg/ strictness etc…

two D handle lat pull down SS sitting sideways lat pull down SS medium D handle seated row cable SS ropey cable pull down

70lbs/25lbs/55lbs/25lbs
x 10/ x 10arm/ x 10/ x 10
x 10/ x 10
arm/ x 10/ x 10
x 10/ x 10*arm/ x 10/ x 10 + 1 drop 20lbs x 10

seated DB curl SS ropey cable curl

17.5lbs/20lbs
x 8arm/ x 10
20lbs/20lbs
x 8
arm/ x 10
x 8*arm/ x 10

BB curl 21’s
30lbs x 21
normal BB curl
30lbs x 25

t bar row
bar +
50lbs
x 20

  • 75lbs
    x 15

stepmill intervals x 20 minutes

there’s me lifting or whatever…

Oh man, so all week I’ve been nagging my manger to tell me what my xmas bonus is gonna be . Basically, how well our branch did mixed with our own personal sales accomplishments over the year.
Said he wasn’t ready to tell me yet and told me to buy him a coffee and maybe he’d let me know, :joy:
He asked how much I he thought I deserved and I said 1500 cause I’m awesome LOL
So yesterday morning I actually brought him a coffee not thinking Id really get to find out this week, but right before I left yesterday he called me into his office and gave me my special bonus letter and it’s actually more than I ever thought I’d get :joy:
:joy::smiley:
Which is a super good thing cause I totally overspent for xmas crap. I got marshall a customized Super Mario nightlight that says his name, heh. Cause why would anyone not want something like that?!

K BEY
BYE


#783

K shoulder day on a sunday after a carb up with no cardio and 9hrs of sleep = epic play time :sweat_smile:

Military press

70lbs x 8
70lbs x 8
belt
70lbs x 12

Prob the strictest, least crooked military press I’ve had in a while, :smiley:

paused close grip bench press

100lbs x 6
110lbs x 2 sets of 4
115lbs x 3
120lbs x 2 sets of 1

105lbs x 8 (not paused)

cable lean away lateral raise w/slow neg. SS DB lean away lateral raise

5lbs/7.5lbs
x 10arm/ x 12arm
x 10arm/ x 12arm
x 10arm/ x 12arm

cable bar underhand front raise totally forget the name of this shit

like a giant set w/diff weight so

10lbs x 15
15lbs x 10
10lbs x 15

no rest

straight into

cable upright row

15lbs x 15
20lbs x 10
15lbs x 15

norest

burn baby burrrrrrrn

seated rear delt DB fly SS seated DB rear delt fly w/shitty pause + slow neg.

20lbs/7.5lbs
x 12/ x 12 + 12 partials
x 12/ x 12 + 12 partials
x 12/ x 12 + 15 partials I think I forget

norest

cable rear delt fly SS cable rear delt fly SS face pulls (diff pin height for each set and each exercise )

10lbs/5lbs/30lbs
x 10arm/ x 15arm/ x 12
x 10arm/ x 15arm/ x 12
x 10arm/ x 15arm/ x 15 I think I forget…

norest

oh ya giant drop set drop set of giantness

DB lateral raise w/slow neg SS regular DB lateral raise S 10 & 2 raises SS alternating DB front raise (all without setting the DBs down)

15lbs
x 8/ x 8/ x 8/ x 8arm
10lbs
x 8/ x 8/ x 8/ x 8
arm
5lbs
x 10/ x 12/ x 15/ x 15*arm

skull crushers SS one arm DB try kick back

35lbs/7.5lbs
x 10/ x 10arm
x 10/ x 10
arm
x 10/ x 10*arm

norest

Arnold press SS seated DB lateral raise SS plate raise SS standing bent over rear delt fly

17.5lbs/7.5lbs/25lbs/7.5lbs
x 10/ x 8/ x 10/ x 12
x 10/ x 8/ x 10/ x 12
x 10/ x 8/ x 10/ x 20

k there I think I did enough, LOL

washing my hair was hard after this…

Mission accomplished , wheeeeee

BYE


#784

K

low bar paused squats

135lbs x 2 x 3 (warm up)

160lbs x 6
170lbs x 4
170lbs x 5
belt
185lbs x 3 sets of 3
195lbs x 3 sets of 1

lying leg curl ss seated leg curl

65lbs/70lbs
x 8/ x 10
x 8/ x 10
x 8 + 1 drop 30lbs x 12/ x 10 + 1 drop 45lbs x 20

one leg on bench cable ass kick back

10lbs
x 12ass (paused)
15lbs
x 10
ass (paused)
20lbs
x 8*ass

step mill intervals x 20 minutes

back ext.
x 25
x 25

.

NEWAY

Going a bit nutty, felt like there was shit I needed to get done this weekend that I couldn’t get finished and now I am in this permanent state of worked-upnessness.

ALSO TMI X’s 10000
but I think I have…
I think I have this thing
a hemroeired
or something
AHHHHH
this is a fucking nightmare
I feel disgusting

like an alien has invaded my body
I don’t think it will ever go away
it will be there forever
sucking the life out of me
I have no sex drive
because of this invasion
k ya

BYE


#785

Hemorrhoids are a common occurrence in the weightlifting community, likely from all the extreme Valsalva-ing we do. They are usually a self-limited, nuisance condition, although they can be quite painful if they become thrombosed. Talk to your check-up doc; s/he can recommend some simple things you can do that will speed resolution, or refer you to a surgeon for banding/removal if indicated (it’s a minor, in-office procedure).


#786

So you’re saying im overacting about something!!! That doesn’t sound like me…


#787

K back slaughter

Deficit paused Deadlifts

170lbs x 2 sets of 3
170lbs x 4
180lbs x 2 sets of 2
180lbs x 4

bent over row (overhand grip) SS 2arm DB row

95lbs/30lbs
x 10/ x 10
x 10/ x 10
x 10/ x 10
x 10/ x 12

Wide D handle lat pull down w/slow neg SS ropey cable pull down w/slow neg

55lbs/20lbs
x 12/ x 12
x 12/ x 12
x 12/ x 12
zero rest

one arm DB row

60lbs x 8arm
60lbs x 8
arm
50lbs x 15*arm

one arm lat pull down SS MTS hammer strength row machine SS front lat pull down w/slow neg

50lbs/30lbs/20lbs
x 8arm/ x 12/ x 10
x 8
arm/ x 15/ x 10
then someone stole my hammer strength machine so just
one arm lat pull down SS front pull down
50lbs/20lbs
x 8*arm + 1 drop 20lbs x 20 partials *arm/ x 10 or maybe 12 I forget

one arm D handle bi cable curl

10lbs
x 15arm
x 15
arm
x 20*arm
norest

T bar row (all reps paused, squeezed/slow neg)
bar++ 50lbs
x 10
x 10

incline DB curl

17.5lbs x 8
17.5lbs x 8
10lbs x 12

then I went back to that MTS hammer strength machine cause it was driving me bonkers

40lbs x 8
30lbs x 15

stepmill intervals x 20 minutes

DOne

well after 3 ++ weeks of writer’s block I was finally able to plan out my training up until the end of Jan.
Take home lesson
Don’t even try to do it till it wants to be done!
pretty happy with everything, PLUS two rest days a week !!
Now I feel like I can really hammer away at shit cause ill have more recovery time.

KBYE


#788

Hemorrhoids are a minor medical condition–that is, until you’re the person who gets one, at which point they seem as serious and distressing as a heart attack. Since your reaction is the same as that of just about everyone else who gets one, I wouldn’t call it an over-reaction. :smiley:


#789

Sorry about your hemorrhoid issue. I’ve been there. It’s a pain in the ass.


#790

Lol. For what it’s worth Spock, I have one right now too. Not the first, won’t be the last, not really a big deal.


#791

thx for the strange-thing-in-ass reassurance, friendz :heart_eyes:

k awesome day
savage DAY!!!

low bar squats

135lbs x 2 sets of 6 (warm up)
170lbs x 6
170lbs x 6
belt
170lbs x 13

high bar paused squats (beltless)

145lbs x 8
165lbs x 2 sets of 4
180lbs x 2 sets of 1

ass machine (all reps paused/squeezed for 4 —>)

110lbs x 12ass
130lbs x 10
ass
170lbs x 6*ass
130lbs x 12 partials *ass

single leg ext.

30lbs
x 15leg
x 15
leg
x 15*leg

regular leg ext.
100lbs
x 8
x 8

leg spreader

70lbs x 100

stepmill intervals x 20 minutes

I cannot CANNOT emphasize enough how much doing help circle squats between my sets is helping me
I used to never feel my glutes when squatting, no matter how deep, now I can at least 70% of the time. Not perfect, but slowly improving for sure :smiley:

I gots new pants, ROAR

KNBE
NBYE
BYE


#792

k slaughtered shit today but got upset about everything for no reason, Lolz…

Paused bench

115lbs x 2 sets of 3 (warm up)
120lbs x 2 sets of 6
belt
130lbs x 4 sets of 2

sling shot bench

145lbs x 5
150lbs x 2 sets of 4
155lbs x 4

paused military press

75lbs x 3 sets of 5

seated DB press SS DB lateral raise

25lbs/10lbs
x 15/ x 12
30lbs/10lbs
x 12/ x 15
35lbs/10lbs
x 8/ x 20

incline DB trap raises SS incline db rear delt fly

7.5lbs/7.5lbs
x 10/ x 10
x 12/ x 12
x 15/ x 15
*all one giant set without setting the DBs down…

oh ya giant super set
DB straight arm lateral raises w/feeble attempt at slow neg SS bent arm lateral raises SS 10&2 raises SS DB front raise
5lbs
x 15/ x 15/ x 15/ x 15arm
10lbs
x 10/ x 10/ x 10/ x 10
arm
5lbs
x 15/ x 15/ x 15/ x 15*arm

cable rear delt fly
diff pin heights for each set
5lbs
x 10arm
x 15
arm
x 20*arm
Norest all one arm first then next arm
K
!

um

reverse grip D handle tri ext. SS cable tri ext
10lbs/10lbs
x 10arm/ x 8arm
x 10arm/ x 8arm
x 10arm/ x 10arm
norest

plate raises
35lbs
x 12
x 12

ka ya
I guess I did enough I dunno
I felt rushed like I wanted to be there for 3 hrs but couldn’t cause of stupid life

KBYE


#793

K rest day yesterday

today

Today I did tempo squats, so really slow descent for as long as I could…

135lbs x 2 sets of 5 (warm up)
165lbs x 5 sets of 3
145lbs x 2 sets of 6

banded full reset paused barbell hip thrusts SS ropey cable pull though

195lbs/20lbs
x 3/ x 25
205lbs/25lbs
x 4/ x 25
x 4/ x 30
225lbs x 2//

then I did some banded continuous tension barbell hip thrusts SS bent leg cable ass kick back w/pause

135lbs/10lbs
x 12/ x 12ass
x 12/ x 12
ass
x 12/ x 12*ass

leg spreader
drop sets

145lbs x 8
115lbs x 10
85lbs x 12
55lbs x 15 + 15 partials

leg squisher w/slow neg

145lbs I think, I forget
x 6
x 6

seated leg curl
70lbs
x 8 slow neg+ 8 normal + 8 partials
x 8 slow neg + 8 normal + 8 partials
55lbs
x 8

cable RDL (standing on bench)
25lbs
x 20
x 20

single leg curl

20lbs
x 10 1&1/2 repsleg
30lbs
x 10
leg

stepmill intervals x 20 minutes

oh
I guess I did enough
the whole time I felt like I wasn’t doing shit, but now that I typed it all out it seems like a fair a bit… :blush:

Crazy is as crazy does, I suppose…
BYE


#794

K thank G, this was the first workout I’ve had in like a week that didn’t bother my brain and make me upset for no reason.

Stupid hormones and negative thoughts :rage:

Deadlifts (double overhand until I needed to switch to hook)

170lbs x 2 sets of 3 (warm up)
210lbs x 6
210lbs x 6
belt
210lbs x 11 <-- this was awesome and brought me back to life :smiley:

bent over row underhand grip SS bent over row overhand (both strict w/slow neg)

115lbs/65lbs
x 8/ x 12
x 8/ x 12
x 8/ x 12

one arm DB row (all set on one arm then switch to the next)
35lbs x 15arm
50lbs x 10
arm
35lbs x 15*arm
done like one giant set
understand me wouldya?!

wide grip seated row cable handle on the la pull down
55lbs x 10 *slow neg
70lbs x 10 *slow neg
85lbs x 10

Two d handle cable station lat pull down SS ropey cable pull down w/slow neg

25lbs/25lbs
x 12/ x 12
x 12/ x 12
x 12 + 1 drop 15lbs x 20 partials/ x 12 + 1 drop 15lbs x 12 w/long pause at the bottom

incline DB curl w/squeeze at top SS hammer curlz

10lbs/17.5lbs
x 10/ x 10
x 10/ x 10
x 10/ x 10
norest

two-d handle seated row cable

70lbs
x 8
x 8
55lbs
x 10

done

NEWAY finally got some focus back
I-hate-myself hemorrhoid be damned :sunglasses:

BYE


#795

k good one

bench press

115lbs x 8
115lbs x 8
belt
115lbs x 12

paused sling shot bench

140lbs x 5
150lbs x 3 sets of 2

incline DB press SS one arm flat DB press

40lbs/25lbs
x 10/ x 12arm
x 10/ x 12
arm
x 10 + 1 drop 25lbs x 12/ x 12*arm

facepulls SS rear delt DB fly palms facing inwards

25lbs/7.5lbs
x 12/ x 10
x 12/ x 10
x 12/ x 10
norest
Actually I have no idea how many reps the facepulls were, it coulda been 15, coulda been 10… WHY IS THIS ERASED?!!

um

hammer strength incline press
one arm at a time SS both arms
40lbs/20lbs
x 6arm/ x 10
x 6
arm/ x 12

reverse grip D handle tri ext. SS DB tri kickback

10lbs/12.5lbs
x 10arm/ x 10arm
x 10arm/ x 10arm
x 10arm/ x 10arm

norest

seated rear delt DB fly SS cable one arm rear delt fly

12.5lbs/5lbs
x 15/x 15arm
x 15/ x 15
arm
x 20/ x 20*arm
norest

done
fuck how many facepulls did I do
it felt good I remember it being rewardingly burny
I guess that’s all that matters

actually I have no idea how many reps I did for the both arm hammer strength press either
uhg

maybe that’s a sign of a good workout actually
YA
K YA
I dunno

all I know is that baking soda baths are really helping my skin

KBEY
BYE


#796

k pretty pleased with today

low bar squats

135lbs x 5 (warm up)
155lbs x 2 (warm up)
175lbs x 1 (warm up)
180lbs x 4
180lbs x 4
belt
180lbs x 10

high bar paused squats (beltless)

155lbs x 4 sets of 5

ass machine
110lbs
x 12 1&1/2 repsass
x 12 1&1/2 reps
ass

single leg ext.
30lbs x 8leg Paused
40lbs x 8
leg paused
50lbs x 8*leg
drop set
20lbs x 15 + 15 partials *leg

stepmill intervals x 20 minutes

back ext.
x 50

leg on bench cable ass kick back
10lbs
x 15ass
x 15
ass
x 15*ass

leg spreader w/slow neg
85lbs
x 10
x 10
x 10

k done

k not perfect, but I really think I am squatting deeper and using my glutes better, does everyone think this is okay?
Also, if a tester set is flawless you’re doing it wrong :joy:

Also, I stubbed my toe on the door and every thing in life that involves wearing shoes is extremely painful. Does it look broken? Am I gonna die?!?!?!

Every single second of my workout today was excruciating, but yesterday my boss let me walk around the branch all day in socks cause I told him I couldn’t wear shoes with the swollen…
*sob.

kBYE


#797

k yesterday was rest day, thank G, my foot is killing me.

Thankfully my deadlift shoes hurt the least of out all of em. They hurt less than the slippers I wore to wal mart :open_mouth:

K so speed deadlifts today. Obvs. don’t have bands or anything, just tried to make them as explosive as possible, something that I really need work on.

190lbs x 3 sets of 4
200lbs x 2 sets of 3
210lbs x 3 sets of 1

bent over row (overhand grip) (strict)

85lbs x 12
95lbs x 10
105lbs x 8
105lbs x 5
95lbs x 13 (not strict)

One arm DB row

60lbs x 10arm
60lbs x 12
arm

ropey pull down
drop sets

35lbs x 10
30lbs x 10
25lbs x 10
20lbs x 10
15lbs x 12 w/pauses

seated DB curl SS BB curl

12.5lbs/30lbs
x 12arm/ x 12
x 12
arm/ x 12
x 12*arm/ x 12
norest

T bar row w/pause
bar ++ 75lbs
x 8
x 8
x 8

one arm latpull down
27.5lbs
x 15arm
x 15
arm

stepmill intervals x 20 minutes

N E WAY

yesterday was an emotional nightmare

So on wed I was off work and my toe was getting worse so I msg my friend a picture to show my boss to ask him if on Thursday I could be in just socks again. HE said I could wear sandals. I didn’t own any… he said I could be in just one shoe
I thought holy fuck im already nuts about my imbalances you want me to stand for 7 hrs on one shoe and limp around all over the place
I agreed but only cause my mom said she had sandals for me to try
so I tried them on and the pain was still unbearable and I was basically in tears so I called in sick and went to the docs to get a note.
But we literally have no staff and I could walk just fine as long as I was in socks so I spent all day having a horrible guilt induced panic attack about everything, uhg. it lasted like 10 hours, super uncomfortable
.
My note was for today and tomorrow cause I figured xmas eve aint nobody gonna care if im in socks ill go in take my shoes off without even asking and that will be that.
but I called my boss and left a msg saying I know you need my Friday and ill come in just as long as I can be in only socks
so he called me back and said that was fine so I guess all is “sane” in my world again.

KBEY
BYE


#798

so what does everyone think? The internet said if it lasts for more than a few days and if there are bruises it might be broken :open_mouth:


#799

k today was surprisingly wonderful

I woke up at 230am cause I was worried about my workout today for whatever reason. I guess it had to be perfect cause tomorrow I get a cheat meal, Lol, PRESSURE

k low bar paused squat (all beltless)

135lbs x 2 sets of 3 (warm up)
155lbs x 8
165lbs x 2 sets of 5
170lbs x 6
185lbs x 1
185lbs x 2 sets of 2

MY
ASS
worked for AL MY REPS Muscle activation PR :smiley:

banded full reset paused barbell hip thrusts SS plié DB squat w/pause

185lbs/32.5lbs
x 5/ x 10
x 5/ x 10
x 5/ x 10

one continuous tension banded barbell hipthrust tester set

135lbs x 20

straight leg cable ass kick back w/pause SS ropey cable pull through w/pause

10lbs/25lbs
x 10ass/ x 15
10lbs/30lbs
x 10
ass/ x 15
x 10*ass/ x 15

seated leg curl SS leg spreader (both really controlled/semi paused-ish)

70lbs/85lbs
x 12/ x 12
x 12/ x 12
x 12/ x 12 + 1 drop 55lbs x 50 partials

norest
DONE

really happy with how these looked and felt 2day, you can tell my bum is working :slight_smile:
. just really good MMC all around today and a lot of paused/controlled work.
Had lots of fun

ALSO got to be completely alone in the gym today, *dreaaaam

kBYE
meerrry xmas!


#800

k awesome workout today #pancakepower

Went out to my “holiday” gym and crushed a shoulder day. Epic bloatedness. Think 7 months pregnant, but with a decent v taper and a bubble butt :joy:

Military press

65lbs x 2 x 3 (warm up)
75lbs x 6
75lbs x 6
belt
75lbs x 10

Tempo bench press (really slow descent, and try to explode on the up)

95lbs x 2 sets of 6
105lbs x 4
115lbs x 2 sets of 3
125lbs x 1

lovin’ that tempo work, it really helps me keep the weight evenly balanced on my descent.

paused close grip bench press

95lbs x 2 sets of 8
95lbs x 10 (not paused)

seated DB press SS plate front raises SS DB lateral raise w/pause at the top

30lbs/25lbs/5lbs
x 12/ x 12/ x 12
x 10/ x 12/ x 12
x 10/ x 12/ x 12
norest

incline DB trap raises SS incline DB rear delt fly SS bent over DB rear delt fly palms facing inwards

10lbs/10lbs/5lbs
x 10/ x 10/ x 10
x 12/ x 12/ x 12
x 15/ x 15/ x 15
norest

one arm DB lateral raise SS both arm DB lateral raise

12.5lbs/12.5lbs
x 10arm/ x 10
x 10
arm/ x 10
x 10*arm/ x 12
norest

facepulls w/pause and slow neg SS one arm cable rear delt fly

22.5lbs/7.5lbs
x 15/ x 15arm
x 15/ x 15
arm
x 15/ x 15*arm

EZ bar underhand front raises SS EZ bar upright row (diff grip widths each set)

30lbs/30lbs
x 8/ x 12
x 8/ x 12
x 10/ x 15
norest

reverse grip D handle tri ext. SS cable tri ext.

10lbs/5lbs
x 12arm/ x 20arm
x 12arm/ x 20arm
x 12arm/ x 20arm

stepmill intervals x 20 minutes
ANd
and
DONE
I guess I did enough…:laughing:

whewf, tired now…
it just hit me this very second
10 minutes ago I was planning the million things I wanted to do with the rest of my day now I just want to take a bath and go to bed, LOL / OH WELLS

KBEY
BYE


#801

May the force of the booty gains be with you and Merry Christmas