You're not gonna squat more than 215 next time?

Are you injured/loco?

I'm trying to work on form and am just overall less concerned with weight than with volume. My last set was not great and I need to work on that for a few weeks before I move up.

I feel you Monte. I've been using the same weight for deadlifts for what seems like forever while I fix hyooge form leaks. You stay at those baby weights as long as you need to. It'll be worth it when you return to heavier weights.

Looks like I gave out the Golden Fatty too soon. Recount.

You gonna DL 405 next year?


BR- he's a tall, so he'd need to reach at least the 230s to take the fatty crown from saw me loco.

BR,

Thanks for the mostly not-condescending attaboy, I guess.

Not sure I am ever going to squat much heavier than this, though, in all honesty. Increasing my 5x5 by 5 pounds a month and working on reducing rest time into the 3.5ish minute range while maintaining good form (knees out, upper back tight, etc) is more appealing then striving to hit something I probably will never realistically get to given my anthropomorphy.

aura,

That's the plan. Hopefully by the summer?

That's what my wife says. Even when I try to give a 100% serious compliment, it comes across like I'm probably just being a dick. I mean it Monte. You do you.

Looks like aura needs to check his anthropomorphic privilege in a serious way

It took me awhile to figure out what you meant by this.

You look great for that weight!

Monte would blow up like a balloon



He'd probably instantly DL 5 plates, though.


Oh, glad you're feeling better, Montebro.

No gym today because of work stuff, but 189.8 on the scale this morning. Keeping it a little tighter with the diet is helping.

Probably going to have to come into work all day Saturday, which blows.

Weight this morning: 191.2. Had a burger and fries last night for dinner. Mexican food tonight, then picking out a tree with the wifeacore and minis. Good times, hopefully.

12/12: Vertical Push/Pull

OHP: 10x45, 7x75, 5x95, 3x115, 1x135, 2x4x145, 3,fx145

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

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

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

Got four across on 145 last time, but that was at my in-law's condo gym so who knows what the weight actually was, and it was pre-double illness and a few extra pounds ago, so I'm happy with it. Got all 10 sets of both Superset A exercises, which was nice/tough. Feeling pretty good about this DFII protocol; abs particularly feeling noticeably tighter. Will get on the daily ab stuff again next week after the hamstring/ab/quad DOMS from Wednesdays workout passes.

I think/hope I can get out of work tomorrow to go lift; will likely reset to the top of the last 5/3/1 cycle and restart, since it's been a few weeks.

Congrats, I think I weigh less than you today. So emaciation city not quite achieved.

Half of my ancestors would be so confused

190.6 this morning. Feeling a little bloated; Mexican food last night. At work all day today, which is annoying.

12/13

DL (Working max= 370, 3s)
10x135, 5x185, 3x225, 3x245, 3x260, 3x280, 6,fx295

Front Squat (every other minute on the minute)
10x45, 5x95, 2x125, 5x3x155

Didn't have time to get in the accessory crap, but managed to get the main stuff in. I did 7 reps at 290 at the beginning of the last cycle, so to only have lost one rep after two weeks of not lifting and all the other stuff was pretty good, I guess. Hopefully I can hit 6ish at 315 next week.

Work sucks.

Weight this morning: 189.0. Decent-ish weekend of eating, but busy re: Christmas prep so things have been a little hectic. Funeral for my colleague is apparently next weekend. Uplifting.

12/15

Bench (paused): 10x45, 10x95, 5x135, 3x175, 2x205, 2x4x225, 3x225

Superset A (90 seconds rest):
Incline DB Bench: 10x5x75
DB Row: 10x5x100

Superset B (60 seconds rest):
DB Flye: 5x10x25
Facepulls: 5x10x55

Superset C (60 seconds rest):
DB Hammer Curl: 5x12x20
Cable Triceps Pressdown: 5x12x75

Had a spot for the first two bench sets but not for the third, but probably wouldn't even have tried a fourth rep if I had someone there, as the third rep was grindy. Oh well. Superset A felt like the last few incline reps were always too hard, but they never got harder until the last set, so great success, I guess. Everything else was fine.

They only had Chobani at the grocery store; those bastards being out of the good stuff is depressingly frequent. I got a box of Krispy Kremes for the office to compensate.

If you eat the whole box you should go for a PR tomorrow.

How long are you pausing bench?

Not that long, between a half and a full second; I think I might have trouble with any longer than that.

I paused my spoto bench longer back when I was doing it -- a two count in my head that was probably roughly 1.5 seconds. Feels like I might have trouble with that now, even though it's essentially the same amount of weight (I think I was in the 205-215 range for 4x4). I am non-trivially lighter now, though, I'm pretty sure.

Weight this morning: 191.8. Had a few drinks and some pretty rich food last night at a local fancy lad eating establishment with the wife and our next door neighbor. My neighbor (43-ish year old single milfy chick) complimented my physique, and remarked how much better I looked then at the end of my diet last summer. Was pretty shocked when I told her that I only weighed 3 pounds more. DFII program appears to be paying dividends.

12/16

Squat: 10x45, 5x95, 5x135, 3x165, 2x195, 5x5x215
DL (Speed): 10x135, 5x185, 3x235, 3x2x275
Leg Extension: 2x20x115
Leg Curl: 2x20x95
Adduction Machine: 2x20x115
Standing Calf Raise: 2x20x110

4 minutes between squat worksets, 3 minutes between DL worksets, and 90 seconds between everything else. Squats were better than last time; still working on stance width and consistently keeping the knees shoved out. Upped the weight on the assistance exercises a bit, which are whatever but a nice pump. Good times.

I might jump on the DFII train post-meet.

I also might just quit lifting and train for a sprint triathlon and then drown during the swimming leg.

Eta: nevermind just saw leg extensions and leg curls. I'm out.

kc,

FWIW, I think his lower body protocol was just squatting, deadlifting, and "other random leg **** for volume". I chose that crap as a callback to my days of locotarding back in the dark times. So you can be back in.

I have gotten a number of decent compliments on my upper body, such as it is, and the high volume A supersets are pretty clutch, I have to admit.

More stories about you, your wife, and the MILFy neighbor plz.

Nothing really to tell; she moved into her side a few months before we moved into ours and we hit it off. We get together over the summer on our patio when I grill, and she is preparing to leave the corporate world behind in a few years and move back home in order to open up a bed and breakfast/bakery. To that end, she brings by recipes for cakes and whatnot that she's testing a few times a month to make sure I stay fat, which are almost always quite tasty. The occasional thirsty comments aside, there's nothing really prurient going on. BTM would probably have her pregnant by now, though

Weight this morning: 192.2. Diet still tight, Monday being the exception, so no worries there.

12/17
Row (tabata, 20 s sprint, 10 second pace, 8 rounds): 4 mins, 1020 m total
Ab wheel (kneeling): 4x8
Walking: 45 mins @ 4 = 3.00 miles

Need to make sure I do this more often, because doing tabata once every three weeks is not a recipe for progress.

Weight this morning: 190.8. Got up early to take the minis to the doctor because of a persistent cough and some puking; shockingly it's a virus and we can't do anything but keep them hydrated. Good times, glad I wasted an hour and a half on that.

12/18: Vertical Push/Pull

OHP: 10x45, 7x75, 5x95, 3x115, 2x135, 1x150, 1x165, 4x2x150

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

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

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

165 was the longest OHP rep I've ever had (quite easily more than 5 seconds, and it was paused at my forehead for most of it), and I guess that must have taken a bit out of me, because after doing sets of four and three at 145 last week, all I had in me was doubles at 150. I was planning to do three sets of three, but I did four sets of two. Oh well.

Superset A is feeling really smooth/solid to the point that I should probably move up, but I'm a scared little girl so maybe I won't. Good pump from the other stuff.

Random story: Decided to get a sandwich and a half sized (~18 oz or whatever it is) Fage for lunch today for some variety. Ask the old guy at the sandwich counter if I can get extra meat on my sandwich (it comes with 4 oz of meat and 2 oz of cheese); he says sure and asks me what I want, but he'll have to weigh out the extra and charge me (which is standard and fine). I say 4 oz each of ham, turkey, and roast beef; he says I can only get two kinds (wtf?). I say fine, give me the turkey and the ham; he half asses the turkey and only gives me about two and a half ounces. I say thank you, then step four feet to the right and order 4 ounces each of roast beef and turkey and now I'm putting it on my sandwich myself. I feel like ISF/kc/Yugo's imaginary ontological self would have handled it differently.

WTF? Monte with an epic slowroll. JFC. You on the sauce???

I've been training with G4S. Waking up to eat a pound and a half of ground beef in the middle of the night is hard, but worth it.