1.18.20
went to an indoor golf range, pretty fun! Maybe I'll golf more this year? I was kinda into it for some reason. I have been hit or miss on golf in the past, but there's a nice 9-hole course right by my new place so I might have to go more often.

1.22.20
press
165 x8
155 x8
150 x8

Lat pulldown
180 x12x2
x8

Machine flyes
120 x20x2

Uni cable raises
12.5 x20x2

CGBP
155 x10x3

sauna
17 min 33.333 seconds

k

1.24.20

I went to the gym in the morning (~5) bc idk why.

My back felt bad for unknown and unknowable reasons and generally I'm pessimistic all winter, notwithstanding I lifted the weights.

Bench Press
240 x8
230 x9
215 x12

Chin up negatives
X4

TBDL
Skipped, felt weird.

Cable row
Skipped. Low back tenderness, not the sweet and loving kind.

Seated Db press
75s x8x2

Sauna


Whole ****ing albums slays, goat territory.

1.28.20

bw 289 not even trying, however sleeping a bit better and drinking a bit less

bench
245 x10 <- felt pretty k
235 x9
220 x8

Cable Rows
200 x12x2
200 x8x2

4A. Seated Dumbbell Press - 2 sets of 6-8 reps
80s x8
80s x6
lol at seating cleaning these to shoulder height. I went pretty quickly thru this whole workout and I was winded and it took me two tries and a major reset. Silly.

Sauna
13 mins


Simplicity is what it's about.

1.29.19

Diet and sleep on point - didn't weigh, but I am usually down a few lbs due to whoosh when I just eat well for a day, so no difference worth noting I'm sure.

Main reason I'm logging this is that I went to go do a low-body day and I just couldn't do anything. Even McGill cut short. Might have to go see a PT, idk. I really don't want to.

Walked a couple of miles
Sauna

k

1.30.20

bw 288 - ate poorly yesterday evening, pretty worn-out feeling today. I also forgot teh shake I usually have during this, so I was unintentionally fasted for this one.

press
170 x8
160 x6
155 x5

Lat pulldown
180 x12
180 x10
180 x8

Machine flyes
130 x20x2

Uni cable raises
17.5 x20x2

CGBP
165 x10x3

sauna
15 min

k

2.3.20

My back feels bad, lifting in the AM barely possible but I had time so I did it.

Bench
250 x8
240 x8
225 x11

Chin-up negatives

Uni Db row
100 x8x3

Sauna

k.


EP ****ing slays

2.6.20

Press
175 x8
165 x8
160 x6

Lat Pulldown
180 x12x3

Machine Flyes
140 x20x2

Unilateral Cable Raises
17.5 x20x2

CGBP
185 x10
185 X8

sauna
17 mins 7 seconds

I mostly dislike this genre, but I liked this a lot. Thanks bro.

listened 4 times now already. First track, ace. Second track whatever. 3rd and 4th also ace.

Yeah dude I told u it ****in rocked!

2.7.20

So I am just seeing how this goes / tolerates. I am getting into the barbell medicine voodoo that Yugo is into and iirc also KC and probably also emo ken. Although isn't kc injured? hmm.

hbbs
45 x15x3

dl (conventional)
135 x15
145 x15
155 x15

trx row
trx fallouts

sauna

have a good weekend 2p2 h&f forum members



this is good music for washing the dishes (my favorite, by the way)

the end

2.10.2020

Bench
255 x8
240 x9
230 x9

HBBS
135 x12
135 x12
probably a bit too heavy for rehab purposes

DL
135 x12
135 x12
easy of course but I ran out of time

Back feels k.

Sauna
12 min 12.12 seconds

k

2.18.20

funeral & other **** interrupted our daily brogramming, back to business

re-injured my back yesterday doing some dumb **** doesn't even matter, more serious rehab continues/restarts

Press
180 x8 gettin saucy imo
170 x7
160 x6

HBBS
45 x15x3
just moving

DL
135 X painful so subbed
kb sumo dl off box 3x15

Blast strap fallout
3x15

sauna
13:13:13.1313


OOh my friends.

What happened to your back? How serious?

My back was injured deadlifting poorly in approximately 2006 or so. Maybe 2008? I don't remember. It was a L5-S1 herniation. Images at that time looked meh, images from ~2014 looked ever so slightly worse. At different times it's been asymptomatic. At times it was a bit painful I could still warm up and squat heavy (iirc 205kgx5 hbbs or whatever it was around there). At other times I could barely move. I can't point to exactly what and why these things happen. At no point have I lost feeling, etc. that would lead to surgery. At some point I convinced myself not squatting was the answer. I now suspect that was wrong and I can always do some partials or modified versions of something. I've been looking at / listening to / reading some of the Barbell Medicine stuff. So we'll see.

Keep listening!

Probably anything where their podcast/youtube notes mention back anything. There will be a ton of repetition but it may really help you continue to reframe and rehab so things are even more k.

They sound so god damn tight live for a grind/hardcore band.



You got any other recommendations for an aspiring -core kid?

Yugo, k

2.20.2020
Just had a few mins before catching a flight.

Bench
260 x8
245 x8
235 x9

HBBS
It was early in the morning and my back didn't really tolerate the bar warmups, so I cut it and hit the sauna.

Sauna
k

Emo ken, yes I will continue your education:

Botch: mother****in' OGs who changed the whole game, imo. I first saw them in 1999 in Munich where a local (good) band opened for them, 90% of the crowd left, but did they pout or play a short set? **** no, they played their ****ing heads off complete with strobe lights, etc. running around in crowd no talking just ****ing straight rocking song after song to like 50 people in the equivalent of what would be a VFW hall in the US, and they blew me the **** away. Literal laughing jaw drop and one of my favorite shows ever. I think this (their last EP, linked above) is probably a more approachable album, but if you're into it, then check out their LP "We are the Romans" is actually better and my favorite. WATR is a top 5 HC record imo. Nothing else like it.

2.24.20
Walked a few mils more than usual yesterday and today I pretty much have no energy.

Press
185 x7
175 x5
165 x4

HBBS
45 x12x2
95 x12x2

DL
95 x12
135 light pain stopped

Chin up negatives

Cable Rows - 4 sets of 6-8 reps
220 x8x4

Blast strap fallout
3x15

sauna
13m:13.13s


Emo ken I know this isn't what you asked for but if someone can't max a squat when the breakdown at 2:21 begins then they aren't gonna hit it bruh.

Tough guy metal hardcore is better than even geared powerlifting for mad fat white guys imo. Check this Philly Disembodied show. https://www.youtube.com/watch?v=ZqgdLVbioss Loool jfc. Amazing tuned down brutality. Honestly been to so many of these ****ing things as a kid that it gives me chills. "Let's ****ing destroy this place." k!

I only ate 1.5 pączki yesterday. Sad.

I prefer the disembodied to botch tbh. Some brutal toughguy hardcore with cool breakdownz to mosh/squat to is exactly what I'm looking for b/c death metal has been incredibly stale for me now. I really enjoy this vocal style too.

Here's what comes to mind then:
Catharsis (there's a lot of bands with this name but search for the song "bow down" and see what you think)
Converge (older albums)
Throwdown
Coalesce
Norma Jean (Bless the Martyr album)
Unearth (older)
Lamb of God, who you probably know
Harvest (og hardcore brutality like Disembodied et al, check song "epicure")
Hatebreed (old stuff is cliche but legit imo)
Walls of Jericho
Dillinger Escape Plan
Terror
Arkangel
Bring Me the Horizon

I'm old as **** so who ****ing knows there's probably better bands now but you could listen to the above forever in any gym ever and be set for life. gl!

2.26.2020
It snowed a little and I slid a bit this morning while walking outside, so my back was tight, but I don't think it's anything major, so still messing around with the high volume low intensity whatever plan.

Bench
265 x8
250 x9
240 x10

HBBS
45 x10x2
95 x10
Light right knee pain so I cut it - otherwise felt fine idk

Deadlift
Tried the barbell, felt bad - tried the KB, felt k.
24kg kb
10
10
10
10

Fallout
15
15
15
15

Sauna

I think I remember you saying you read McGill's Ultimate Back a while ago. Have you read Back Mechanic? That's a good one that's easier to read and it is great for diagnosing and treating yourself.

Candace had moved to Cincy a few years back, and she was big into powerlifting. She trained with Kara for a short while. Don't know if she still competes or not.

/csb

That is awesome! She was (is?) a great frontman and seemed like a cool person, just iirc from being super into hardcore 20 years ago.

This song ****ing rips and will be on my forever-GOAT-hc-songs playlist. Live version does the energy of the song more justice than anything else.