Well I EVCPT as standard. Good for gainz and shoulder health.

Well there is usually no one in there sometimes 1 person, it's the weight room inside my climbing gym. Wouldn't do that in a normal crowded gym, and prob no allowed. But it's amazing how much better it sticks to the bench w/o shirt and a band

9/24

BN

6x10x195

Dips

5x10xBW

T. Ext 4x8 ss cable flys 4x10

9/25

Seated cable pulls

5x

DB rows. These have to be my least favorite evercise ever. Never feels good or like I'm grooving right.

5x8x70s

Ez bar curls

5x


Hammer curls

2x10x30s, 3x10x25s

1 arm Lat PDs

5x

9/26

Bit of a deload

OHP 4x5x145

1 arm T. EXT

4x

Inc DB

3x10x65s

Followed by climbing ~1.5hrs.

9/19

Straight bar lat Pushdown

4x10

Lat PD

4x10

Biceps 21s Mtn Dog style


Pend Rows

4x10x160

Single arm rested curls

5x

9/28

BN

5x235, 2x5x240, 5x235

Side lateral raises 4x8x25s ss R. T. OH. E

Lying EZ bar T. EXT

4x

10/1

BN

5x10x200

Dips

5x12xBW

Angle T. EXT 4x10 [ss] Cable flys 4x10x40.

Last set, RPE? Looked like an 8. Noice.

10/2

Seated cable pulls

5x

1 arm landmine rows, fat grip


5x10x+50lbs

Ez bar curls

6x


Hammer curls

3x10x30s, 3x10x25s

1 arm Lat PDs

5x

10/3

OHP

165x1, 170x1, 175x? (prob won't count it too much knee unlock). Misclick loaded 155 instead of 145. 4x155 (almost had the 5th but f). 3x5x145.

DB inc

4x10x65

1 arm T ext.

2x8x23, 2x10x20


I'll be more conscious of the knees going forward but it's there so

Nice grind on those OHP reps; what's your bodyweight at these days? Seems like our pressing strength is pretty similar these days . . . I'm idly musing about getting to a bodyweight press at some point soon, but there's a bit of work to do yet.

Thanks, 188-190 lol. I haven't gained too much fat judging by ab visibility. Prob mostly just muscles holding more water because there's no way 177-190 was all actual muscle gain and my legs are also back to their old size (while SQ/DL)

10/4

Straight bar lat Pushdown

5x10

Lat PD (handles, not bar)

5x8x120

Biceps 21s Mtn Dog style

5x

Pend Rows

5x7x185

Single arm rested curls

5x

10/5

BN

3x5x240, 5x235, 6x225

Side lat raises

10,10,8,8 X 25s

R.OH.T.EXT

10,10,8,8 X 40lb

Ez bar lying T.EXT

4x10x50lb+bar

10/8

BN

3x10x205, 10x200, 12x200@9.5. Felt pretty slow but I’m not good at RPE as judging by last set was able to get 12.

Dips

5x10xBW(+10)

T. EXT 3x10 [ss] Cable flys 4x10x40.

Seated bench T.EXT

3x10x25lbs

10/9

Seated cable pulls

5x10x(2*47lbs)

1 arm landmine rows, fat grip


5x10x+55lbs

Ez bar curls

5x10x+55lbs


Hammer curls

4x10x25s

1 arm Lat PDs

5x8x120

10/10

OHP

3x3x155, 4x3x150

DB inc

10,10,10,9,8 @ 65s

1 arm T ext.

2x10x23, 2x10x20

10/11

Straight bar lat Pushdown

5x10x40

Lat PD (handles, not bar)

4x8x120

Lat PD (handles, not bar) behind neck

3x10x60

Biceps 21s Mtn Dog style

5x

Pend Rows

4x8x165

Single arm rested curls

3x10x30lbs

Double arm seated strech cable curls

3x10x20lbs

10/12

BN

1x225, 1x250, 1x265, 1x270, 4x5x225. Was just gonna work up to 265 but it moved so well I tried 270. Slower but no doubt, 275 should be there atm, 50:50 280.


Side lat raises

10,10,8,8 X 25s

R.OH.T.EXT Single arms

5x10x20lb

My buddies from TO are getting in tonight, we have a week of bouldering so I won't be lifting all that much. I'm thinking this might be a good thing as I'm actually suspicious the hand numbness at night while sleeping may be related to pulling work--it was terrible last night and I went pretty hard and worked out later in the day than normal.
Appears like we got super lucky with weather, it's been an absolute swamp lately until the last few days it's turned highs around 65-70 mid day on the mtns. I haven't climbed with these guys since living in TO so it should be a really fun time and I'm excited to show them the rock we got down south.

Climbed all weekend

10/15

BN

3x10x210, 2x10x200

Dips

2x10xBW(+15), 3x10xBW(+10)

T. EXT 4x10x40 [ss] Cable flys 4x8x45.

Seated bench T.EXT

3x10x25lbs

10/16

Climbed outside

10/17

Climbed outside

OHP

1x160, 1x165, 1x175, 4x5x135

4x10 @ 65s

1 arm T ext.

5x10x23

Nice send and lift combo!

Looks like same day--what do you eat in between?

Thanks man! Yeah I've been going pretty hard this week, no other option really. Resting today, finger (new one) and elbow were a bit tweaky.

Hmm, just kinda whatever I guess.

Yesterday was;

Lift...

WF hot bar meat and veggies, ~600/ 40p

Start climbing

WF tuna wrap, ~500/30p

Quest Bar, 200/20p

End Climbing...

Chic Fila 20 nugs, half a med fries, 4 BBQ, ~1050/70p

Ice Cream, ~500/10p

More nugs 10 BBQ, ~450/32p

About 3300/200p, prob a tad under ate for that kind of day.

10/19
Finished out last day at rocktown. Was a nice finale but didn't send hard. We were all pretty wrecked.

10/20

Some lighter stuff. My elbow is not happy with me.

BN

3x5x225. Def was feeling it in my elbow here.

T. EXT

5x10x43

Cable flys

4x8x45

Lat shoulder side raises

2x10x25, 3x10x20

Forearm extensor raises

4x10x12lb

DB seated OHP

4x8x50s


I'm going to try the peptide BPC157, for tendon repair (and gut). Under DR supervision, but shouldn't be a big deal. Heard really amazing stuff about this.

I'm curious to hear your thoughts/results on the bpc.

It did nothing for me.



ETA: (I ran it alone, and in combo with tb500). And what does doc supervision mean on a substance they likely have zero experience with? You just mean he knows you're gonna do it?

It will be interesting to see. What did you use it for?

This is what he said when I asked about it:

"I’m knee deep in peptide research now. Joined the International Peptide Society.

BPC is good for soft tissue and for healing the gut. I’ve tried it myself.

Thymosin Beta is another one great for soft tissue injuries.

I’d be happy to help you with either whenever you want"

I could probably find it myself cheaper but it's reassuring he's into this and I know it will be legit from the pharmacy he's getting it from. Feels less scary this way.