Hit a weird spot last week. Some sort of low WIM, low energy, no motivation. I'll call it 'super fatigue.' I bought out of my bets for the week. Didn't lift and ended up just shoving tons of calories into my face. I feel great today though. Good stuff. A little reset was needed.

Today it was raining so I actually went to the gym to workout. Haven't done it in ages. Kinda fun. I did a little bit of free weight stuff but mostly just sort of wandered around the machines.

Today I lifted for 80 minutes

Here is what I did:

Seated machine arm press 90x25
Seated machine arm press 145x25
Standing cable pull downs 85x25
Low bar back squat 135x25
Seated cable pull downs 85x25
Dumbbell shrugs 40x25
Assisted chin ups +40x5
Decline leg press 90x25
Deadlift 185x25
Seated cable rows 55x25
Right arm seated dumbbell curls 30x15
Left arm seated dumbbell curls 30x15
Right forearm curls 25x20
Left forearm curls 25x20
Hip adduction 50x25
Seated machine rows 70x25
Assisted pull-ups +115x25
Right leg machine rear kicks 45x25
Left leg machine rear kicks 45x25
Machine crunches 50x25
Assisted dips 115x25
Decline leg press 180x25
Machine calf press 140x25
Right arm hammer curls 25x25
Left arm hammer curls 25x25
Seated machine rows 50x25
Seated leg curls 50x25

Not even sure if I labeled those all correctly. Some of them I just looked at the instructions and followed them.

I tweaked my back a little bit, it hurts when I bend over. Kind of annoying but it doesn't feel too bad.

Afterwards I did 30 minutes on the elliptical, then 30 walking on the treadmill.

Looks like lots of sunshine in the next few days so I'll probably be lifting at home the rest of the week.

Life is good, WIM

Dang I thought I updated my log on Monday but I forgot to. I actually went to a real gym and lifted. Quick update on what it looked like

120 minutes of lifting:

Seated machine arm press 90x25
Seated machine arm press 145x25
Standing cable pull downs 85x25
Low bar back squat 135x25
Seated cable pull downs 85x25
Dumbbell shrugs 40x25
Assisted chin ups +40x5
Decline leg press 90x25
Deadlift 185x25
Seated cable rows 55x25
Right arm seated dumbbell curls 30x15
Left arm seated dumbbell curls 30x15
Right forearm curls 25x20
Left forearm curls 25x20
Hip adduction 50x25
Seated machine rows 70x25
Assisted pull-ups +115x25
Right leg machine rear kicks 45x25
Left leg machine rear kicks 45x25
Machine crunches 50x25
Assisted dips 115x25
Decline leg press 180x25
Machine calf press 140x25
Right arm hammer curls 25x25
Left arm hammer curls 25x25
Seated machine rows 50x25
Seated leg curls 50x25

Just kinda wandered around the place trying stuff out. Some of the exercises are named correctly, some are named just what the machine said that I'm not sure are actually correct, some are just guesses.

And today I got out and finished my lifting for the week.

Today I lifted for 240 minutes, completing my weekly lifting requirements.

Bench Press 105 x 25
Right Forearm Dumbbell Wrist Curls 25 x 25
Left Forearm Dumbbell Wrist Curls 25 x 25
Russian Medicine Ball Swings 25 pounds BW+45 x 25
Narrow Grip Bench Press 105 x 25
Behind The Back Barbell Wrist Curls 85 x 25
Right Bridge Opposite Arms Leg Reach BW+45 x 25
Left Bridge Opposite Arms Leg Reach BW+45 x 25
Wide Grip Bench Press 105 x 25
Incline Chin ups BW x 25
Right Leg Donkey Kickbacks BW+45 x 25
Left Leg Donkey Kickbacks BW+45 x 25
Incline Dumbbell Bench Press 35 x 25
Incline Pull Ups BW x 25
Right Cross Leg Diagonal Crunch BW+45 x 25
Left Cross Leg Diagonal Crunch BW+45 x 25
Flat Dumbbell Bench Press 35 x 25
Step down jump-ups BW+30 pounds 16" x 25
Incline Sit-ups BW+15 x 25
Standing Military Barbell Press 50 x 25
Right Arm Kroc Rows 52.5 x 25
Left Arm Kroc Rows 52.5 x 25
Bicycle Crunches BW+45 x 25
Bent Over Barbell Row 75 x 25
Right leg lateral jumps BW+25 pounds 23" x 25
Right Toe Touch Crunches BW+45 x 25
Left Toe Touch Crunches BW+45 x 25
Barbell Shrug 135 x 25
Left leg lateral jumps BW+25 pounds 23" x 25
Kettle bell swings 35 x 25
Kettle bell swings 70 x 25
V-Up holds BW x 25
Depth jumps BW 12" x 25
Windshield Wipers BW x 25
Shock Jumps BW 33" x 25
One right step max jumps BW x 25
Superman holds BW x 25
Lateral obstacle jumps BW 17" x 25
Side lateral raises 5 x 25
Overhead triceps extensions 15 x 25
Right arm hammer curls 25x25
Left arm hammer curls 25x25

This actually took over 3 hours, but I got interrupted at one point. Good workout, though. Haven't gone hard like that in quite a while.

Now I'm off to eat seafood!

Life is good, WIM

Oh geez I'm on a new page. Didn't realize that. Double updated haha.

Today I got into the gym because it was raining and it kinda sucks to workout in the rain.

I put in my headphones and got to work and before I knew it

I worked out for 86 minutes

Here is what I did:

Low Bar Back Squat 140 x 25
Incline Push-ups BW x 25
Weighted Machine Crunches 45 x 25
High Bar Back Squat 140 x 25
Push-ups BW x 25
Weighted Machine Situps 20 x 25
Tip Toe Squats 135 x 15
Decline Push-ups BW x 25
Vertical Bench Abdominal Leg Raises BWx25
KB Goblet Squat 75 x 25
Right Arm Dumbbell Curls 30 x 25
Left Arm Dumbbell Curls 30 x 25
Vertical Machine Crunches 50x25
Deadlift 185 x 25
Barbell Curls 55 x 25
Mountain Climbers BW x 25
Stiff Leg Deadlift 135 x 25
Right Arm Dumbbell Shoulder Press 30 x 25
Left Arm Dumbbell Shoulder Press 30 x 25
Bent over machine crunches 50x25
Single right leg smith machine deadlift 135x25
Wide chest machine press 90x25
Single left leg smith machine deadlift 135x25
Narrow grip tricep pull down 40x25


Felt good. The machines are kinda weird but w/e.

After that I walked on the treadmill for over an hour. Gotta get dem steps.

Life is good, WIM

Another rain day today. Off to the gym. Trying out different stuff and it makes me so sore. It's good though. Really more stiff than anything. Anyway,

Today I lifted for 74 minutes

Here is what I did today:

Bench press 105x25
Right forearm curls 25x25
Left forearm curls 25x25
Machine low row 90x25
Machine overhead press 90x20
Machine hip adduction 60x25
Machine hip abduction 60x25
Machine seated dip 60x25
Machine seated rows 70x25
Machine seated arm curls 60x25
Leg press 100x25
Calf press 100x25
Machine crunches 70x25
Machine seated pull downs 90x25
Machine incline chest press 90x25
Wide grip cable tricep pull downs 60x15
Incline bench press 95x5
Standing barbell curls 50x25
Reverse leg curls 70x25
Machine rear delts 40x25
Machine flys 55x25
Assisted chin ups +100x25
Assisted tricep dips +100x25
Right arm hammer curls 25x25
Left arm hammer curls 25x25
Seated cable rows 55x25
Static dumbbell holds 80x30 seconds
Machine wide chest press 90x25
Wide grip behind the back cable pull down 60x25
Wide grip assisted chin ups +100x25

Walked on the treadmill for about 40 minutes afterward.

Afterwards I went out and disc golfed and had one of my most profitable outings ever, so that was fun. I tied my best round on the second round out there, but I went out as the champion and defended my title twice so that was sweet.

Life is good, WIM

jfc...

Bench Press 105 x 25
Right Forearm Dumbbell Wrist Curls 25 x 25
Left Forearm Dumbbell Wrist Curls 25 x 25
Russian Medicine Ball Swings 25 pounds BW+45 x 25
Narrow Grip Bench Press 105 x 25
Behind The Back Barbell Wrist Curls 85 x 25
Right Bridge Opposite Arms Leg Reach BW+45 x 25
Left Bridge Opposite Arms Leg Reach BW+45 x 25
Wide Grip Bench Press 105 x 25
Incline Chin ups BW x 25
Right Leg Donkey Kickbacks BW+45 x 25
Left Leg Donkey Kickbacks BW+45 x 25
Incline Dumbbell Bench Press 35 x 25
Incline Pull Ups BW x 25
Right Cross Leg Diagonal Crunch BW+45 x 25
Left Cross Leg Diagonal Crunch BW+45 x 25
Flat Dumbbell Bench Press 35 x 25
Step down jump-ups BW+30 pounds 16" x 25
Incline Sit-ups BW+15 x 25
Standing Military Barbell Press 50 x 25
Right Arm Kroc Rows 52.5 x 25
Left Arm Kroc Rows 52.5 x 25
Bicycle Crunches BW+45 x 25
Bent Over Barbell Row 75 x 25
Right leg lateral jumps BW+25 pounds 23" x 25
Right Toe Touch Crunches BW+45 x 25
Left Toe Touch Crunches BW+45 x 25
Barbell Shrug 135 x 25
Left leg lateral jumps BW+25 pounds 23" x 25
Kettle bell swings 35 x 25
Kettle bell swings 70 x 25
V-Up holds BW x 25
Depth jumps BW 12" x 25
Windshield Wipers BW x 25
Shock Jumps BW 33" x 25
One right step max jumps BW x 25
Superman holds BW x 25
Lateral obstacle jumps BW 17" x 25
Side lateral raises 5 x 25
Overhead triceps extensions 15 x 25
Right arm hammer curls 25x25
Left arm hammer curls 25x25

Too much wall of text? Yea that's fair. I'll keep it way more simplified going forward.

Today I lifted for 61 minutes

I did a KB circuit while watching the TNF game.

Thought I was done, but I guess I'm still 20 minutes short. Dang it. I'll take care of it tomorrow or something.

Life is good, WIM

I think what snitcheroo is trying to say is, why don't you do Starting Strength?

Or anything with at least a little bit of intensity? I remember you being reasonably strong back in the day.

I'm not exactly sure what your current goal actually is but why 25-reppers?



Nope, don't see 25-reppers listed next to any of the usual weight lifting goals.
Tread carefully, or next we'll see you running marathons or some ****.

what happened to 2MR

Haha. No I'm not saying "jfc wall of text" I'm saying "jfc that's a lot of stuff". I love reading JF workouts.

As for pummi nitting you out about it not being optimal or something. F*ck that guy. You do you!

That's jonfon in a nutshell for you.


He knows 25 rappers are as -EV as raising from early position with 68s. Still does it.
jonfongonnajonfon.

Don't get me wrong. I'm a big fan of you do you 'ing in general.

And being able to stomach that kinda volume on a regular basis is impressive in its own right.

I'm just wondering what exactly is it good for? Other than burning a lot of calories, that is.

Yeti - We're sort of burned out on TMR. Prob not gonna continue. 1k views a day for a couple years now, haven't been able to increase anything. Def gonna do something else, though.

Loco is 100% right.

I'm sort of torn on this 25 reppers experiment.

I'm having really good results, and I like burning all these calories.

It's pretty much been like do 5x5 until I can't increase without gaining weight. So then I lower the weight and try 10x5 and raise it until I stall. Then try 15x5, etc. So I'm on 25 rep stuff now. I am 100% certain it's not really making me stronger. But I like the calories burning, pump, and hypertrophy effects.

After I stall on this I'll probably start all over.

Got up and did a KB workout today. Started watching season 3 of the fall. Kinda slow so far but it's alright.

Today I lifted for 80 minutes

Here is what I did:

Russian swings 18x50
Russian swings 35x35
Russian swings 50x25
Russian swings 18x100
Russian swings 35x75
Russian swings 50x50
Right arm floor press 18x40
Left arm floor press 18x40
Right arm floor press 18x30
Left arm floor press 35x30
Right arm floor 50x20
Left arm floor press 50x20
Right arm floor press 18x60
Left arm floor press 18x60
Right arm floor press 35x45
Left arm floor press 35x45
Right arm floor 50x25
Left arm floor press 50x25
Weighted sit-ups 18x35
Weighted sit-ups 35x30
Weighted sit-ups 50x25
Weighted sit-ups 18x40
Weighted sit-ups 35x35
Weighted sit-ups 50x30
Skull crushers 18x25
Skull crushers 35x20
Skull crushers 50x15
Weighted right heel touch crunches 18x35
Weighted left heel touch crunches 18x35
Weighted right heel touch crunches 35x30
Weighted left heel touch crunches 35x30
Weighted right heel touch crunches 50x30
Weight left heel touch crunches 50x30
Right forearm curls 18x25
Left forearm curls 18x25
Push-ups BWx20

Now off to get steps before watching some MNF!

Life is good, WIM

Forgot to update my workout log on Wednesday but I did 80 minutes of KB work, and today I did 80 more minutes,

Completing my weekly lifting requirements

It pretty much looked like a normal KB workout.

Off to work before an event filled weekend!

Life is good, WIM

Simple workout today. It's basically the Monday workout, but I didn't lift yesterday so I did it today.

Today I lifted for 60 minutes

Here is what it looked like:

Low Bar Back Squat 145 x 25
Incline Push-ups BW x 26
Weighted Crunches 45 x 26
High Bar Back Squat 145 x 25
Push-ups BW x 26
Weighted Crunches 45 x 26
Tip Toe Squats 145 x 15
Decline Push-ups BW x 26
Right Arm High Partial Sit-ups BW+45 x 26
Left Arm High Partial Sit-ups BW+45 x 26
KB Goblet Squat 70 x 26
Right Arm Dumbbell Curls 32.5 x 24
Left Arm Dumbbell Curls 32.5 x 25
Right Toe Touch Crunches BW+45 x 26
Left Toe Touch Crunches BW+45 x 26
Right Forearm Curls 25 x 25
Left Forearm Curls 25 x 25

Off to crush some disc and some PLO!

Life is good, WIM

Been slackin' on my updating, but not the rest of much.

I lifted 60 minutes on Wednesday, 60 minutes on Friday, and 60 minutes on Saturday, completing my weekly lifting requirements.

Been a pretty easy week staying under calories. Some weeks are just easier, I guess.

Hooray for getting ready for a football Sunday!

Any nood updates in the works?

I hacked his phone and found this one.

Yup that's about right. A little less muscle though.

Speaking of less muscle,

I worked out for 2 hours today

Mostly kettlebells and dumbbells with some body weight stuff worked in.

Life is good, WIM

Still more slacking on the updating. I did all my lifting last week, I was able to squeeze an hour in on Thursday and Friday before racquetball.

Life is good, WIM

Bump for birthday!

186

Happy birthday, dude

Ah dang, thanks for the birthday wishes. I went a bit off the rails in Dec, but I had a blast and when I woke up today I was only 177.9 so I'd call it a win.

I'm about to begin an 8 week push to get back to high WIM levels and performance.

I just lifted for an hour. It was ok, easing myself in after the big slack-off period. I want to focus on explosive movements and really getting explosive and strong and a light BW.

I should be able to dip down to about 174 pretty easily and work my way into some better shape.

Off to play racquetball!

Life is good, WIM

Ok I'm close to getting back on track. Gonna get back trying to post hands any time I put in $500 or more since those are going to be key spots each night.

Here is one from earlier:

Raise on CO with black 789Tds and get 3 callers, I'm in position. Flop comes A86 with two hearts, I have back door flush draw. After 2 checks an action player leads for 100. I look down and I only have 640 left so I make it 400 (I'm covered). I don't love the hearts out there but I'm happy to pile in my chips here, especially if I can get any flush draws out.

It folds back to the action player and they immediately call, which I thought was mildly interesting. My plan was getting it in on any blank or making my hand. If a flush card hits I usually just have to cut my losses because this player has a flush draw in this spot pretty frequently.

The turn brings a 9h but to my surprise the villain checks right away. My plan was going to be to shut it down here but I realized I had the best hand somehow so I pretty quickly bet the rest of my chips. I get called after a few seconds and the river is another 9, I quickly announce full house and the villain flashes 66. Pretty fantastic runout.