I do like 10 air squats while smoking a cigarette. Seems to work OK for me

What brand of cigarette? Asking for a friend.

lol. Camel light

I normally bike to the gym (~15mins) so arrive pretty warm, do some dynamic mobility or rolling stuff between the early sets with the bar.

Weight this morning: 192.6. Decent, still fat.

11/4

Squat: 10x45, 5x95, 5x135, 3x165, 5x5x205
DL (Speed): 10x135, 5x185, 3x225, 3x2x275
Leg Extension: 2x20x100
Leg Curl: 2x20x80
Adduction Machine: 2x20x100
Standing Calf Raise: 2x20x110

3.5 minutes between squat and DL worksets, 90 seconds between everything else. Squats seem ok-ish, still feel like my pelvic region is not quite stable and there's something not quite right with my stance.





I think I'm twisted towards my left side, so my left hip, left shoulder (and the bar) are further back than my right side instead of being perpendicular to the midline in between my feet. Other than concentrating on pulling that side of my body forward and working on right hip mobility, anything else I can do? My left side is the one where I had my SI joint problem, which was likely caused by hypermobility in that region, so this isn't that surprising of a result.

No advice, but those pants really emphasize how absurdly long your legs are.

Thanks for noticing?

11/5

Tabata rowing: 4 mins @ 20 sec sprint, 10 sec normal = 1002 m
Planks: 4 Yugosets of 10 sec on, 10 seconds off x 3
Walking: 45 min @ 4.0 = 3.0 miles

First time I've been able to fit in a cardio workout in a while; my recollection is that I did slightly more distance on the row this time than last time, which was good, but it winded me really quickly and I was gassed at the end. Decided to work in some planks in lieu of ab wheel due to Pummi's post in stuck's log, and it was a nice change. Hopefully I'll be able to fit in six gym sessions a week through the end of the year, but I have some trips coming up so I guess we'll see.

You (and others) do realize that comparing any lift you do to me immediately causes submersion into the jellydick YALT of doom from where you may never be able to rise again, right?

Monte,

Next time throw a plate or two on your back and prove Yugo wrong.

Yugo,

Yeah, it sure would be terrible if my lower body lifts cratered into bolivian. I don't know how I'd recover from a curse like that.

Pummi,

I used to do that, and may do so again in the future, but it's been a while since I've done planks (or much direct ab work at all, really, since these are the days I skip if I'm busy at work) and I was getting a bit fatigued by the end. Maybe I should keep ab wheel at twice a week on cardio days and just do planks nightly, except before lower body days? I might throw in some band pullaparts too, and some other shoulder pre-hab stuff which I used to do before I got lazy. Meh. Probably not.

Pummi — I don't think you understand what RKC planks are all about. Adding weight to them shouldn't be necessary. Not that doing weighted planks is bad. B/c it is good. I just don't think that's what he's trying to reference by using my name.

Yugo,

I'm referencing a revelation that I explained in a bit more detail in stuck's thread, actually; it doesn't have anything to do with the specific variation of plank.

Oh, I see, you're just talking about how it gets logged. Yeah, sure, Yugosets. I'd rather be the one who started that then be the one copying Pummi so thanks for the benefit of the doubt on that one, .

Yugo,

Are you completely sure you are not related to a certain forum member with elven traits?

Pummi,

I'm pretty sure he'd be able to lift more weight if that was the case.

Yeah, I'd be so **ing strong with elven blood in my veins. Fml

We can arrange for you to get a little elf in you iykwim

That's......not what I meant.

wat

I'm talking about my tranny brother sister obviously

At least now we get to find out if Yugo is a cissy

193.6. Sigh. Still not great on the diet, need to pull my head out of my ass. In bed by 11 so the Halloween candy doesn't keep calling my name.

11/6: Vertical Push/Pull

OHP: 10x45, 7x75, 5x95, 3x115, 1x135, 1x150, 1x160, 3x3x142.5

Superset A (90 seconds rest):
Standing DB Press: 10x5x50
Weighted NG Chin: 8x5x+10, 2x4x+10

Superset B (60 seconds rest):
DB Prone Raise: 5x10x15
Thibs Pulldown: 5x10x50

Superset C (60 seconds rest):
EZ Curl: 5x10x55
Skullcrushers: 5x12x55

As per my conversation with KC in his log last night, decided to go for some 95%+ish OHP singles and was pretty pleased to put up 160 -- might have had 165. 3x3x142.5 was tough but doable, and probably could have done 3x4 had I wanted to, so maybe it's coming back a little. 50 lb DBs on the press killed me and I barely finished, but still can't get all 50 reps with the NG chins. Drenched by the end. All hail DFII, now I just have to tighten up the diet and hopefully the slow cut will commence/continue.

wat's your press grip like?

Just widened it a bit; suicide grip with thumb maybe half an inch outside the smooth region at the center of the bar (i.e. relatively narrow).