Great job maximizing your time - that is some solid training economy!
Good job….. you crammed a lot into that 30 minute workout, and made a dinner visit too. Sounds like success all the way around.Holy crap the gym is busy!!!
Like stand in line everywhere busy!
DB curls
3 sets
Double DB rows bent over
3 sets
RDLs
10 x 185
(Worked in with Rando)
Deads
5 x 225, 275
1 x 315, 355, 385, 405
10 x 315
Lat pull downs
3 x 10
Ez bar curls
3 x 10
Chin ups - varied grips
3 sets
More frequent shorter sessions is my goal
Left work at 4:15pm, at gym by 4:45, business dinner by 5:30pm
I see it as minimize the damage until time allows more seriousness.
Sounds like my day we started a box culvert project and it was non stop from 7am to 5:30 pm. Sounds like the gym was packed but great short little session!
Great job maximizing your time - that is some solid training economy!
appreciate it! yeah gym was insanely busy, all leg presses, hack squats, leg extensions, leg curls, and platforms were consumed so I just walked straight to DBs and said if I can't get pulls in, I'll make it a back and biceps day. right as I finished up, so a guy deadlifting 185 so I figured I'd ask to work in with him cause that's a low enough weight for me to start at, gone one set in and he said he's done so I'm like OK its on, slammed out some reps as fast as possible and just kept moving to equipment that was open lol.Good job….. you crammed a lot into that 30 minute workout, and made a dinner visit too. Sounds like success all the way around.
Those giant crazy unplanned circuits tend to be worth the chaos in the endappreciate it! yeah gym was insanely busy, all leg presses, hack squats, leg extensions, leg curls, and platforms were consumed so I just walked straight to DBs and said if I can't get pulls in, I'll make it a back and biceps day. right as I finished up, so a guy deadlifting 185 so I figured I'd ask to work in with him cause that's a low enough weight for me to start at, gone one set in and he said he's done so I'm like OK its on, slammed out some reps as fast as possible and just kept moving to equipment that was open lol.
got home at 9pm last night and my wife goes man that's a long day. I said yeah but it's OK I don't have to do it again until tomorrow
I'm really enjoying how busy I am right now, in a good headspace. If I can keep this work/life/gym balance going I'll be really happy.
ahahaha yeah but I'm talking cumulative volume for Feb/MarDid you just complain about lacking volume after you spent the end of your workout trying to max out a pec deck machine??
Good luck on your travels!
Not mention how much more comfortable the seats are!ahahaha yeah but I'm talking cumulative volume for Feb/Mar
Travels were very good, jetset life. Got home last night about midnight and back up at 4:30am this morning. I only have 2 more high stress appts today then hoping to get a session in before I turn off the brain and log some much needed gaming time in with my boy. Cool thing............ after flying budget budget budget, no rental car, and staying at my folks place in AZ, Delta offered me a first class upgrade for only $90 last night on the way home so I splurged and grabbed it.
That was a cool experience. Drink order before we even took off, and a full hot meal served with real glassware and everything. I haven' flown first class in like 15+ years since I grabbed one coming out of Vegas for like +$50 so that was a treat!
yeah my boy finished his burnout set with 30 reps (he was ready to hang it up at 20 but dad kept pushing him) so I tried for 30 as well lol.305 is some legit weight! Plus, are you doing those x15 and x25 rep sets all in one go? That's also some serious endurance to go with it all if so!
two side notes after a very inconsistent few weeks:That weird shoulder tightness seems to be gone.
My tolerance to beta alanine is WAY down
I could see getting Steves product then if I could just add it to preWO, and using my GPC caps for say , weekend golf.SNS Choline Citrate powder is the best thing I’ve found as far as most cost effective way to pay the substrate cost. To help prevent fatigue post training or increase focus for the work morning. I usually shoot it straight because it melts in your mouth and is like an unsweetened sour patch kid (I enjoy it).
But Alpha GPC is the top dog form IMO as a performance enhancer, besides injectable choline.
Sounds like a good quick session, good work getting that in with your busy week!Warmup
Power cleans, RDLs, OHP, BB rows
Deads
10 x 135, 185
5 x 225, 275, 315
10 x 225
BB rows
3 x 10 x 135
Hang power clean & press
2 x 10 x 95
(Just light, speed, practice, mobility)
DB curls
3 sets
Superset with
DB laterals
3 sets
(Didn't have time yesterday)
Notes
No chalk, no belt, 30 min lunch session to stop the bleeding. Nothing heavy but needed to get moving. I gotta fly tomorrow and Thursday so really wanted to keep DOMs minimized if possible too.
Amen to that. I felt good in general, felt like I was getting some of the "big guy" looks because at this gym, at this hour, I was the big guy. fast forward 24hrs and I can already feel the hunger rebuilding. Of course I have to get on a plane in 3 hours but I know that habit builds everything.Good job; never let great be the enemy of good - something is radically better than nothing!
Ha I have the power and speed of a pro but idk about the more important traits like skillCongrats on the improvement in your swing, that is quite impressive that you have all of the traits of a pro.
Nice quick session, way to get in there and get things done. Sometimes those quick down and dirty sessions surprise you with how effective they end up being too. My quick chest session Monday definitely did the trick and had me a bit sore the next day which is not that common for my chest training unless I am detrained.
Sounds like a burger joint doesn’t it?You had me at “smash factor”
Still getting the work in! Finding time to get that in with everything else got to be a busy guy.Laterals
15 x 20s
2 x 10+ x 30s
SS with forwards
3 sets
And DB curls to warm up elbows
3 sets.
OHP
10 x bar
5 x 95, 115, 135
3 x 155
10 x 95
Bench
2 x 10 x 135
5 x 185, 205, 225
Slingshot
5 x 250
Raw
10 x 185, 135
Peck deck
3 sets
Things felt a bit heavy and unstable so opted to throw in some lighter slingshot work for the practice at the top.
Weight
193
Off to next appointment....
one of these days people at the office are gonna understand what it means when someone says "smash" and HR gets involvedYou had me at “smash factor”
slept through my alarm the last 2 days which I don't know if I've ever done before in my life lol. just massively deep sleep.Still getting the work in! Finding time to get that in with everything else got to be a busy guy.
That’s an impressive depth of sleep! Enjoy those whenever ya can lolone of these days people at the office are gonna understand what it means when someone says "smash" and HR gets involved
slept through my alarm the last 2 days which I don't know if I've ever done before in my life lol. just massively deep sleep.
No headphones?! You heathen!No sleeves, no belt, no chalk, no headphones just rolling with it today, lol
Warmup- 95lbs
RDLs, bb rows, power cleans
Deads
10 x 135
5 x 185, 225, 275, 315
BB Rows
3 x 10 x 135
Ez bar curls
3 x 10
DB curls
3 x 10+
Cardio
20 min mix of LISS and very light HIIT
Weight
193
Every once in a while I get a sense of needing a little cardio for general health, clearing out the lungs, testing mobility, etc
No sleeves, no belt, no chalk, no headphones just rolling with it today, lol
Warmup- 95lbs
RDLs, bb rows, power cleans
Deads
10 x 135
5 x 185, 225, 275, 315
BB Rows
3 x 10 x 135
Ez bar curls
3 x 10
DB curls
3 x 10+
Cardio
20 min mix of LISS and very light HIIT
Weight
193
Every once in a while I get a sense of needing a little cardio for general health, clearing out the lungs, testing mobility, etc
Right!You had me at “smash factor”
That or another way to say how hot someone is.Sounds like a burger joint doesn’t it?
I want thisslept through my alarm the last 2 days which I don't know if I've ever done before in my life lol. just massively deep sleep.
It’s the lack of head phones. The low frequency of the bass waves, though inaudible to most, push forward toward your knees thus keeping the bar on a vertical plane.Warm up:
DB laterals, DB forwards, DB curls.
DB Bench
15 x 50s
10 x 60s, 70s, 80s, 90s
BB bench
10 x 135
5 x 185
1 x 205, 225, 245, 255
(This barbell feels horribly off and bent)
Slingshot
1 x 265, 275, 285
10 x 225
Tricep cable pull downs
3 sets
SS with EZ bar curls
3 x 12 x 60
T bar rows
3 sets
(I liked how my lats looked in the mirror so thought I'd accentuate them a bit lol)
285 felt great. I'm hoping to ss 300 again very soon if I can keep the frequency growing.
Notes
I don't think my alarm is going off lol.
Raced 45min drive for 7am tee time. Walked 18 holes. That tore up my back and hammies. Raced from there to work (we are closed today, just wanted to get some month end stuff done)
Then hit gym to get some frequency in.
No chalk or headphones again. They're in my car that I dropped off for ceramic coating on Weds... So winging it.
Idk if it's cause I warmed up with a legit DB session or what but the bench felt like laying on a decline. Bar path was **** and kept feeling bar was falling up towards my head.
It’s the lack of head phones. The low frequency of the bass waves, though inaudible to most, push forward toward your knees thus keeping the bar on a vertical plane.
Almost sounds convincing if your head phones were 18” subs
Hell yeah nice session! Bench still strongWarm up
Laterals, forwards, snatch with 10lb plates
Power cleans and press with empty bb
Bench
10 x 95, 135
5 x 175, 205
3 x 225, 245
1 x 265
Slingshot
1 x 275, 285, 295, 305
10 x 235
Raw
30 x 135
Tri rope ext
3 sets
SS with laterals
3 x 10 x 30s
Sunday bench day with the boy! This week's extra frequency is yielding positive results. I was hoping to SS 300 today with my boy, super super happy about 305. Means I'm closing the gap, stopping the bleeding.
Feels like it's coming back! Thanks man!!Hell yeah nice session! Bench still strong
Is your work schedule going to be full throttle this whole summer or is this just a busy time then it will level out some?Feels like it's coming back! Thanks man!!
It's hard to say because the nature of my job is essentially to create the work and the jobs, I'm sorta as go go go as I force myself. Lately I've been a bit more go because some accts have required more work and my inside girl moved on to a new career... But last week I hired a new girl and she's on fire, she's filling in a ton of my work and saving me so much time. My biggest concern with her is that she's so good I'm afraid of her getting bored lolIs your work schedule going to be full throttle this whole summer or is this just a busy time then it will level out some?
That's a great problem to have. Now to figure out how to keep her happy in the position.It's hard to say because the nature of my job is essentially to create the work and the jobs, I'm sorta as go go go as I force myself. Lately I've been a bit more go because some accts have required more work and my inside girl moved on to a new career... But last week I hired a new girl and she's on fire, she's filling in a ton of my work and saving me so much time. My biggest concern with her is that she's so good I'm afraid of her getting bored lol
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