I live like a mile from the gym and I ride my motorcycle every day cuz **** walking.
Plus you get to ride the motorcycleI live like a mile from the gym and I ride my motorcycle every day cuz **** walking.
Plus you get to ride the motorcycleI live like a mile from the gym and I ride my motorcycle every day cuz **** walking.
Be patient.Wanted to get this session in Wed but that quickly turned into a “honey-do”, errand, & hang out with my son & fiance day. All good.
M3w1d4
Sumo DL: estimated top set with 75% is ~10 reps. With the usual x3x4 base that gives me a total of 22 estimated reps for the day. So i did x4x4, 1x6.
WU:
Bird dogs: x6x2
Goblet Cossack squat: x12x1 w/ 30lb
Kabuki Side plank: x30sx2
1. Band PT
Avg x20x3
Ss/
2. Ab rollout
Bwx8x3
3. Sumo DL
135/185/225/275/315x5
(Belt)
355x4x4
355x6
4. Hip banded SG SLDL (3x12)
Vs choked mini + MM (which i think approximates the tension of a light iirc)
185x12x2
205x12
Ss/
5. Spud pulldowns (5x10) vs min looped around yoke posts pulling bw & slightly down.
90x10x2
110x10x3
I dont need them yet but ive almost pulled the trigger on a pair of rogue hondo plates about a half dozen times now. I know ive got some gcs waiting for me at xmas so im really trying to just wait it out, but im afraid there’ll be another surge and then it’ll be april before i can get anything. Gonna have to take that gamble though. Itd make more sense for me to just get 2 pairs of 45s for 210 vs the 2 hondos for 250 but for some reason i want the 100s even though theyre much more of a pain in the ass to deal with.
Trying...Be patient.
But the hundos are nice to weigh the yoke down lol.
Your deadlift is moving up nicely brother.
Thanks man. Not too worried about the first one. The second one is the one that it sounds like is basically a guarantee to make you feel kinda crappy for a day or two.Good luck with the vaccine J
That’s what I keep reading. Best of luck dude. I’d rather of gotten the Vaccine than get the actual virus. It sucked, big time. LolThanks man. Not too worried about the first one. The second one is the one that it sounds like is basically a guarantee to make you feel kinda crappy for a day or two.
How do you like the Agile 8 overall? Looking to expand my warmup.I felt like the Over and Backs in DeFranco’s Agile 8 made the biggest difference in my back mobility out of everything in that complex. They’re a little intimidating at our size (I never actually put my feet on the floor behind my head, just roll back onto my upper back as far as I am comfy letting my legs fall before straightening back out), and I can’t promise they’re safe for your back, but they did seem to unlock things quickly.
Mountain Climbers however would definitely be safe and they also did a lot quickly. Stretches & pumps the calves/heels/hips/glutes and can be sped up more explosively/increase ROM as you warm.
Just a couple ideas that may help loosen you before lower days.
It’s a lot when you are out of shape, but it does end up addressing quite a bit if you can move through it in a timely fashion. It’s a bit of quick mobility and dynamic movement.How do you like the Agile 8 overall? Looking to expand my warmup.
Hmm. Im slightly hesitant to do those over and backs. I feel like itd be easy to get hyperflexed and irritate something. But, ill try em. I do like the mountain climber idea. Get the whole pillar firing - activate the psoas, glutes, bracing muscles all in one.I felt like the Over and Backs in DeFranco’s Agile 8 made the biggest difference in my back mobility out of everything in that complex. They’re a little intimidating at our size (I never actually put my feet on the floor behind my head, just roll back onto my upper back as far as I am comfy letting my legs fall before straightening back out), and I can’t promise they’re safe for your back, but they did seem to unlock things quickly.
Mountain Climbers however would definitely be safe and they also did a lot quickly. Stretches & pumps the calves/heels/hips/glutes and can be sped up more explosively/increase ROM as you warm.
Just a couple ideas that may help loosen you before lower days.
I was hesitant to recommend them. I mean I could see them being a real issue for you, but I just wanted to share my experience.Hmm. Im slightly hesitant to do those over and backs. I feel like itd be easy to get hyperflexed and irritate something. But, ill try em. I do like the mountain climber idea. Get the whole pillar firing - activate the psoas, glutes, bracing muscles all in one.
Thanks. Need to get tighter with my lower half before i unrack it for sure. Still the only lift that I haven’t lost a ton on, at least.Bench looks good man. So did the home setup! Wish I had gotten the safety arms when I had the chance.
I know i for sure am not having a problem getting enough sodium, I’m sure i could be better about potassium but i drink a ton of milk and have been eating sweet potatoes fairly consistently lately, so i dont think itd be that cuz if anything ive had more potassium lately than previously. Magnesium, i get from almonds, but i dont know if i have a more significant source in my diet or not. I need to refresh my memory on dietary sources aside from nuts.Nice pause squats especially! And congratulations on the incoming training toys to come.
Assuming you feel good about magnesium, salt & potassium, you probably just aren’t getting enough mobility work in AFTER your lower days. Like just in the living room, a few extra foam rolls and stretches. I am bad about that, but when I am training lower seriously I need to spend more time on more days doing a little extra. I have to do way more than the wife ever needed, but you get what you get I suppose.
Download a podcast or episode on Netflix, or get on the fitness center wifi if they have any for a YouTube video, and you will come to look forward to your bi-weekly cardio sessions! Make it about entertainment and the movement takes care of itself. I mean if you are doing HIIT you’re basically confined to jamming to a playlist, but LISS is basically tv/podcast time.
Man, just buy some mag. It's dirt cheap. As for potassium: for me to reach 4700mg through food (w/o supplementing w/ salt substitute) actually takes a lot, it's no wonder a lot of people don't get enough. Daily potatoes, spinach, beans, kiwi, and bananas
The other thing about potassium, really, is that it’s about ratios as well as individual needs. The govt recommends almost 1:2.5, and some bodybuilders go 1:3. Someone older who is obese with high bp and has problems with sodium retention needs to watch sodium and get lots of potassium to avoid holding excess water and driving bp. A healthy active person, especially one who sweats during activity, can consume far more sodium relative to potassium and remain healthy. And someone eating much lower carb or keto needs higher saltotassium than the gen pop advisory.Yeah,potassium is tough to hit the new RDI. Magnesium is even harder.
Avocado, pomegranate juice, bananas, pistachios and fairlife are my go -to. Which actually gets me right around 4k.
Always want that groin circulation for optimal male health, eh Benny?I get one or both abductors cramping simultaneously at night, and it really sucks! It would always happen after long work days spent working at floor level (mainly ground work). I found no improvement with any salt or keeping hydrated, however since I got my massage gun I have had far fewer episodes. My current hypothesis is, cramping is the result of poor circulation in that part of my body, and is quite preventable by using the gun on my groin and abductors.
Fairlife 2% is all we use.Oooo ya fairlife
Same here. Its good stuffFairlife 2% is all we use.
.Fairlife 2% is all we use.
Apologies for any mental images my post may have conjured of an overweight middle aged man with a vibrating massage gun buried in his groin.Always want that groin circulation for optimal male health, eh Benny?
Did not have any mental images UNTIL this post. THANKS!Apologies for any mental images my post may have conjured of an overweight middle aged man with a vibrating massage gun buried in his groin.
Thanks man. Honestly wasnt sure id get the triple but i didnt have the time for a tweener set between 190 & 225 so i just went for it. The last rep was a grind, got it about half way up right when the weight comes off the delts and into the triceps and it kinda floated back down on me some, but i was able to reverse it and lock it out. It was a true 10.Strong ass press man.
Side effects are actually less common in those >55 or 60 y/o (can’t remember which one it was). And the 95% effectiveness is 7 days post 2nd shot, 50-55% effective 14 days post 1st shot. Thats the data for the pfizer anyway. Happy you guys will be able to see one another again, im hoping my great grandma gets it before she passes so we can make the trip to Columbus so she can meet my son. What a crazy year.My 92yr old grandpa got his first shot last Tuesday. He said “I feel fine”, all I could think was.. “it’s the second shot that tends to cause the sides of you get them.” Either way I’m glad he’s getting it, I can take him out to eat every once in a while (14 days after his next injection) because I still have antibodies (from my blood test).
I imagine since you’re a healthy gent that the bout of the trots and the headache is all you’ll deal with- hopefully.
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