LOL aura

loco,

TBH I've always felt cables were for pussies. Consider me a convert. Of which? You decide.

Ate like a pig all weekend and paid the price with around a 25 minute dump this morning that I thought ended around 4 different times. Good times.

2/24

Squat
10x45, 5x95, 5x135, 3x165, 2x185
2x5x210, 10x210

OHP
10x45, 7x75, 5x95, 2x115, 1x135
3x5x142.5

Facepulls
4x15x35

Pendlays
3x8x135

EZ Curl
11x75, 10x75

Cable Row (Narrow)
3x15x90

Skullcrushers
3x12x85

Squats are getting tougher but still fine; I'll probably need to video my sets from now on because it's harder for me to tell if I'm reaching depth with LBBS. Felt nice to get all 15 OHP reps after Friday; I widened my grip a big a la fredd -- instead of the crease between my thumb and index finger on either side of the center knurling/smooth interface, my entire thumb was on the knurling when I gripped the bar. Felt a lot less constricted, and I think this change is going to free me up to get to 3x5x150 before my next reset (hopefully). Upped the Pendlays to 3x8 and all is still fine; will probably go to 3x10 here before adding 10 lbs and slowly ramping the reps back up again. No lower back pain with these since I started doing them belted.

Taking a video of the squats is probably a good idea. I doubt you need to go all tard and post videos all the time, but it's a good idea to check in every now and then.

Nice OHP progress. I wasn't feeling pain when doing pendlays, but they do feel more comfortable now that I do them belted.

Fyp

I mostly just film a DL set or two to check on form these days; easy enough to do it for a squat set as well. Probably won't post them because of jellydick weights.

I checked back through my log and figured out that 3x5x150 and 3x165 were my previous maxes when I was fat, so approaching that weighing 30+ lbs less feels pretty good. Moving forward, I think I am going to take the GSLP suggestion and move the main lower body lift after the main upper body lift; I think it's relatively likely that the DL last Wednesday fatigued me a bit before pressing, and I'd imagine that effect is only going to increase as the weights continue to increase.

2/25

Chin Ladder (7 out of 11 reps in last set) = 62 in first ladder
LISS: 45 min at 4.1 = 3.07 miles
Chin Ladder (6 out of 10 reps in last set) = 52 in second ladder, 114 total (+9, PR)
6x30 pushups

I'm really liking limiting my volume chin work to what previously would have been off days, and the ladder format is a neat little time saving trick. I'm sure there's some sort of eventual limit I'm going to hit with these in terms of progression, but there's still some growth left imo.

According to the treadmill, my calories burned has increased from like 250 to 500 since I've upped the speed, which is confusing to me; I'm guessing this a result of some kind of Transcendence situation where JF has downloaded his consciousness into all electronics that track burned calories and adjusted the numbers upwards to increase everyone's WIM, but I, for one, do not appreciate this sorcery.

45 minutes on the treadmill? Gross. Did you at least have some good tv to watch or your work buddy to talk to, or the latest Cosmo to catch up on??

I already finished this month's Cosmo

I alternated between listening to Carolla and watching ESPN/CNN -- it's actually kind of nice. I like listening to podcasts, and once I space out and go on autopilot it's pretty non-painful. Running, on the other hand, is terrible and can suck my nuts for all time -- LISS is the way to go for me.

Running is definitely the nut low of cardio. My father in law just got a treadmill put in his spare bedroom and will be watching the whole series of the Wire while walking. I'm assuming one or two episodes a night. Not a bad plan.

At this point in my life, I am pretty much elliptical for life, as it seems to be so much less stressful on your body. LOL at 45 minutes on treadmill. I am gasping to reach 1 mile (at like 9 min pace) whenever I do try it, and I ran cross country in high school.

Eh, 45 minutes is pretty easy when you're going at a ~15 minute pace, and it doesn't really have any noticeable negative impact on recovery that I can tell. I may mix in some elliptical in future and see how that goes, but for now walking seems fine.

I didn't realize you were going that slow. Walking on the treadmill for 45 minutes? That sounds like some kind of torture.

Watching looped Ronnie Coleman flexing gifs makes the time pass almost in an instant.

Then again my commute is 45 min+ each way, and you walk to work, so meh.

2/26

Bench
10x45, 10x95, 5x135, 2x185
2x5x220, 11,fx220

DL
10x135, 5x185, 3x225, 2x255
3x5x285

FS
10x45, 5x95, 3x115
3x5x140

Chins
3x5x+50

Benched first and was happy with the result; I stalled on rep 12 around halfway up, but considering I only got 10 at 215 last Friday, it was a good day.

Deadlift felt fine; may try 3x5x295 next week, but I think I'm getting to the point where I'm going to switch to something like 2x6 at my workset, or maybe 1x5 and then do 2x5 at some slightly lower weights. All reps DOH with liquid chalk; I think I can probably keep it up for a while longer and then will incorporate straps.

Tried to get into the front rack position and it wasn't happening; probably not going to worry to much about it because it's just light weight, and I can just switch my top arm. Concentrated on elbows up and weight on the heels and everything felt good. Chins were really heavy; will probably repeat the same weight next week.

We had a health/wellness presentation from our insurance company today, which talked about eating small meals to keep the metabolic fires burning and whatnot. I kept my trolling light, but a lot of it was infuriatingly wrong and it took some effort.

What did your "equal footing boss" have to say? Is he now running programs and sending around TPS reports about eating small meals?

He's out of the office this week, so he didn't have anything to say. I suspect he would agree that it is mostly bull****, although he's having trouble losing weight still. I've indoctrinated him pretty well at this point, even if his compliance isn't the greatest due to (he says) his higher volume of travel and more hectic life (divorced with teenagers).

Well, please keep us updated - it's one of the best parts of your log. If you asked for a ranking (you're welcome) of what is most compelling to me about following your log I'd go:

1) chins
2) your boss
3) weight loss journey
4) minicores
5) bench
6) H&F general shenanigans (this may actually be #1, I do not keep very good tabs on whose logs have more or less of this since I skim so many)
5) other stuff

Oh, #0 is probably seeing your jimmies rustled. But let's be honest, I don't have to go to this log for that, I can just stay at home in mine pretty easily .

Yugo,

It is not at all surprising that squat/DL are not on that list.

It's interesting to me that news of the minis are so high on your list, mostly because I try not to be one of those guys that constantly mentions their kids (hopefully I am successful). I don't believe I've ever posted a picture or something, but there are plenty of jdockian photos on my Facebook feed if you really care that much (although, most of the day to day stuff is documented on the nanny's instagram feed).

I understand how compelling of a figure my boss is, mostly because his emotional control leaves something to be desired and he is all about the broscience. Once I stopped taking it as a personal affront that he wouldn't squat deep enough or eat correctly or whatever, it got a lot less stressful.

Yeah, it's solidly under "other stuff" . I reserve the right to revise thist, it's just what came to mind.

This is quite possibly why they came to mind. In a sense....you don't overdo mentioning them, they have a cool nickname, and you don't just spam pics of them and regard it up.

Lol. Well, I mean, yeah that's fine for FB. It's less like I'm super into knowing what your kids are up to and more like, when they do pop up it often is a more interesting post I guess.

I think we all have met or know a guy like that. It's just tremendous that he is your workout partner and boss at the same time. So many moments of not punching him to have to endure.

Yugo,

Cool. Nothing all that interesting to report with the minis, except the following:

1) They are somehow 20 months old today -- wow. Time has passed.

2) They're very excited to do big boy things now, i.e. things they see adults do -- walk up and down the stairs (holding an adult hand of course), reaching up high to get or put away their milk from the fridge, etc. One of the things that I didn't expect to get added to this list was push-ups -- I often have a set or three of volume push-ups left to do when I get home on the days I do them (cardio days), and they get really excited when they see me and run into the play room and assume the position and start laughing and doing pushups with me. It's pretty cool, even if it is a struggle not to put them in timeout because, quite frankly, their form is terrible.

As an aside, one of the things my father had me do when I was a kid was my "Xs", where X= reps of the exercise = your age. So starting when I was around 7 (I think), I had to do 7 chin-ups and 7 pull-ups a day, in whatever combination it took to actually do them (obviously there was a lot of jumping involved at first). I was thinking of expanding that to some other body weight stuff for the minis when they get a bit older -- pushups, planks, maybe some assisted dips if I buy one of those stations, etc. Even though I was a scrawny midget as a kid, I still had a surprisingly high proportional amount of upper body strength because I did stuff like that, and I want to be able to give the same gift to the minis especially since, if they take after me, they will be runts for most of their childhood.

More minicore TRs imo

Another dear diary post by Montecore. Keep them coming brah.

fakebusto/EV,

You'll probably get another one in ~3 months, whether you need it or not, so make sure you bookmark this one for future use.

Felt a little sore in my lower back this morning, which I guess means I wasn't keeping things tight enough last DL session. Will probably drop the 3x5 rep scheme in favor of something a bit lower rep going forward, maybe the 5x3 scheme were I'm ramping up to two heavy (for me) triples or something.

2/27

Chin Ladder (7 out of 11 reps in last set) = 62 in first ladder
LISS: 45 min at 4.1 = 3.07 miles
Chin Ladder (7 out of 10 reps in last set) = 52 in second ladder, 114 total (+9, PR)
6x30 pushups

Chins were an actual PR, there was an addition fail last time and I only got 113 total. Feels like it's going to take a while for me to be able to finish the 11 set, but it felt that way about the 10, too, so we'll see.