Danke sir.

RJ and I have a weight loss prop bet; my side is that I have to get down to 180 both on or before June 1st (first part) and, if I reach my goal before June 1st, still be at or below 180 on June 1st (second part).

The real test will be when I start traveling; I'm in town until my Switzerland trip in a few weeks so we'll see how it goes. Compliance and gym time is always harder to juggle when I'm flying a lot.

1/12: 187.8

A
Incline bench (5/3/1): 135x5, 145x3, 160x9,f, 4x10x115
DB Row: 6x12x80

B
DB Bench: 5x10x70
One Arm Cable Row: 6x12

C
Arnold Press: 5x8x40
Machine Rear Fly: 6x12

D
Cable Upright Row 4x12
Cable Front Raise: 4x12

E
Lying DB Skullcrusher: 3x10
Lying DB Tri Ext (externally rotated): 3x10
Seated DB Tri Ext : 3x10

Almost got the 10th up on the AMRAP, but pussied out, probably out of anxiety about not having a spot. Ended up incline roll of shaming baby weight anyway, so not sure what I was concerned about. Got all 50 DB bench reps so that was nice. Everything else brotastic.

Upped calories a bit since I've ditched the bloat, continued decent performance is a goal, and I'm doing decent cardio volume. Planning a deload/maintenance calorie week during my Belgium trip just to give myself a bit of a break from the grind and allow for some light recovery.

Much iso's, such bro

Switzerland? Belgium?

Pls be careful to not europeanize yourself.

And Germany and Sweden!

1/13: 186.0

A
DL: wu, 5x5x230

B
Front Squat: wu, 5x5x140
NG Chins: 8x9xbw

C
Leg Ext: 4x15
Leg Curl: 4x12

D
EZ curl: 4x15x45
Calf raise on leg press: 5x12x200

E
Hypers: 4x12xbw
Zottman curls:. 4x12

Will post a DL video later, but feels solid still; sticking with the plan even though I'm getting (rightly) heckled by jdock for baby weights. Added a rep to each of the chin sets; slight elbow soreness so I'll keep an eye on that.

Another weight whoosh, so that's fun.

Seems fine. More weight, blah blah blah. SI joint has been tweakless for the six or so weeks I've been back at it, which is the important thing.

Also bought a new couch (from Costco) and moved it in the house yesterday with the wife; pain in the ass, but the rule is that the kids aren't allowed to jump or play on that one (the beat up one went down to their toy cave). Posts just getting more and more dad as time goes on.

I know Im officially an adult when Im jealous of a couch acquisition

It's the Bainbridge!



We saw it and liked it a few weeks ago, then went back up two days later to buy it and it was sold out, and both of the other Costcos in the area were sold out too. So we found out when the next shipment was arriving, and my wife went up after work that day and bought one for them to set aside, and I went up and got it the next night. As I was wheeling it out to the truck, the guy said they were sold out again.

Apparently people really like that couch.

#dadlyfe

L Couch too, fap fap fap

Currently rocking 2 of these and thats it:


#brokebachelorlyfe

Don't bother getting anything nice until you get married, because whatever it is, it will likely need to be replaced regardless.

A man only needs a floor to rest his beer upon

The couch privilege itt sickens me.

I think my seating arrangement alters the timeline on this quite a bit

Does it make it better that I'm not allowed to actually drink on the couch?

1/14: 187.6

C2 Row: 5000m in 19:57
Walk: 3.0 miles at 4.0/5% incline (45:00)
HLR: 4x8
Pallofs: 4x12
Suitcase Carries: 3x50 sec x 70lbs

C2 WoD: Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, and 1000 meters @ 24 spm.

Weight back up; no big whoop, diet was fine. Dinner out tonight so keeping things light beforehand.

How on earth would this become a thing? Do you have some sort of history?

That is quite a rowing workout! How did the 28 s/m portion feel? What resistance do you use?

Holliday,

I meant "drink or eat anything on the new couch so as not to stain", but I was trying to phrase it inclusively for the Elder Sages of the House of Floor Beer. I'm generally pretty neat, but the old one hemorrhaged Goldfish dust when we moved it downstairs, so maybe she's got a point.

Re: C2, the 28 stroke portion felt pretty challenging. I keep the damper around 5 or so; your post reminds me that I haven't checked the drag factor on the new C2 my gym got to see if that correlates to the old unit that's still there. Regardless, I was pulling 100k months last year in the late winter/early spring until travel got in the way, and I'm nowhere near where I was then cardiovascularly. The WoDs are kind of a good way to motivate me/shape my effort so I'm a little more focused towards the end of the workout (at least on something other than my heart exploding).

I think in the 2017 goals thread I threw up 750k meters as the target; that'd be something like 15k meters per week, which doesn't seem unreasonable (though it would probably take 20k weeks to account for missed time due to travel and olds and whatnot). Right before I started traveling a ton last year I pulled a sub 40 minute 10k, which felt like a pretty big achievement. Something like one 10k and a small or medium WoD during the week doesn't seem like too much volume; I was pulling 2k at the end of my barbell workouts last year and I think it adversely fatigued me, so I'm going to steer clear of that I think. I'm going to slash the treadmill volume either entirely or by quite a bit once I progress to 10k on the rower routinely.

Good work lately Monte. Keep it up man

Now that's how you faint in style

Weasel,

Thanks man. I read your updates too, and I'm pretty happy to see that you're on the road back as well.

fakeb,

The chaise portion is perfect for me when the patriarchy just gets to be too much to bear!

A rare occurrence for a green, but one can never be too prepared!

Business travel gets me in trouble. Some of my trips are on a per diem, so they aren't too bad. The 2-3 weeks a year that I get to travel on the corporate card are flat out dangerous. Yes, I'll take this appetizer, that entree, something sweet for after, and what's the bourbon selection like?

3 weeks and 10 pounds later, I return home.

w,

Word. It's not just a cost issue for me, but more that working out motivates me to stay on point for my diet, and vice versa, so if one lags due to time/travel constraints I'm more likely to go off the rails. I'm working on that, which essentially just means more preparation.

Speaking of which, had a few beers out at dinner Saturday night, which devolved into a nightcap of Goldfish and dessert. I'm a bit bloat-y and whatnot, but this just means I punish myself for a few days with slightly lower calories to compensate. Bleh.

1/16: 190.2

A
OHP (5/3/1): 5x 85, 5x100, 10x115, 4x10x85
Facepulls: 6x15x47.5

B
DB Incline Bench: 5x8x65
Seated Cable Row: 6x15x82.5

C
Dips: 4x7x+45
DB Pullover: 4x10x65
DB Hammer: 4x15x30

D
Single Arm Cable Tricep Pressdown: 4x12
Lateral Cable Raise: 4x12

E
Lying DB Skullcrushers: 4x12
Single Arm Cable Curl: 4x12

Given my lagging OHP performance the last few weeks, 10 on the AMRAP was a nice surprise; upped the weight on the volume sets too and managed to grind through alright. No issues with the DB incline weight increase; will add reps until I get 10 across and then rinse and repeat. Broke down and bought a dip belt since the one at the gym went missing a few months back; much improved. Remaining bro stuff was both bro- and pump-tastic. Upper body days are fun.

1173: 187.8

A
Squat: wu, 5x5x190
Pullups: 8x9xbw

B
Leg Press: 5x12x230
Calf Raise on Leg Press: 5x12x200
Parallel Grip Lat Pulldown: 6x15x87.5

C
Leg Ext: 4x15
Leg Curl: 4x12

D
Hypers: 4x12xbw
Spider Curls: 4x12
KB Swings: 4x12

Squat a bit better this week; video shortly. 9 across on pullups is probably a volume PR. Everything else fine; incremental improvement and whatnot.