Skyrim 206: great workout

Came in tired, left elated.

I may want 2 days of rest instead of the 1 ive been doing. Grab some more quality sleep, get in another fully fasted day, and recover better than i have been (ive been sleepy af).

Workout
Fs 175x14, tough
Back ext 25x20, 10, 5, 3
--focus on eccentric and quality reps
Trap high pull 185x10,5,5,4,3,3
-- same, focus on eccentric. Great movement for biceps surprisingly
-- dont increase weight until you hit 15
Hang 75x90s, bwx30s
Ring pushup 1x20ish?

I like adding a small press at the end. Will do the same with light pull (i.e. bw pullups or rows) to round out a day. Isolation isnt bad but doesnt make sense. Can do that shot on my day off.

Skyrim 205: back to reality

Lol the volume was draining me heart and soul. Staying awake was god damn brutal. Caring was brutal. Sleep, not so hot. Back to what is working.

Workout
Db press 60x9!!!,3,3,3,3,3,2,2,2
-- stretch after
-- this pr was fire!
-- dunno if next round of pressing i should stick to the same rubric as squats. I.e. day 1 is low rep and rest pause. Day 2 is 1x20 so i know where to restart
Back ext 35x19,10,9,8,6
-- stretch
Db rear delts 40x23, drop sets to 10lbs
Hang 75x60s
Tri push
-- use one arm so you can cheat!! Do the same thing for biceps

Skyrim 204: super squats

This was fun monday and torture today. I know you are supposed to use back squats for the death march, but nahhhhhhhhh.

Everything else is just volume without a top set (more or less assistance).

Workout
Lm press 45 3x12, fuck this movement
Front squat 165x20
-- went like 1x8,2,2,1,1,1,1,1,1,1,1. No rerack of the bar
Pullover 20 1x20
Rear delts 40x22, drop set to 10
Stretch shoulders
Seated row 95x3x15
-- too easy. Try something else
Back ext 30x1x15, bwx1x20
Single leg rdl 30x1x10
Hang 70x60s

Skyrim 203: Higher intensity. Trying out banded GHR

Front squat
205x5x1
--super easy (gooood)
Partial front squat
315x1x10
Front squat (pause)
136x1x6

Chinup
50x8
--super hard
50x3,3,2,1
30x3,3,3,3,3,3,3,3

GHR
Bunch of sets. Fucking around
--Adding band assistance is a game changer. Great add!

Leg Curl
Back ext


So game plan here...
One leg RDL really isn't hitting the hams that much. Lot of potential there, but the limitation is balance as opposed to strength.

Thoughts
GHR > Leg Curl > Back Ext is a pretty sweet ham/glute combo. It's really not that hard.
Front squat can go back to the days of old
- day 1 1x3, 1x6, PFS 1x10, Pause FS 1x6
- day 2 4x8

Try this for a week. Always have classic rest pause to come back to

Skyrim 202: sleepy. Bad sleep. Bad.

Front squat 190
9,2,1,1,1
-- lower back felt a liiiiitle squirrely on the last rep

Chin 50
7,1,1,1
-- woof

Ring pushup
16,5,3
-- great sets. Slow negatives with great squeeze up top
-- get a little more volume per set before increasing range of motion

Rear delt machine
4 sets x infinity
-- this was a nice find! Ive tried this before but only with light ass weight
-- works with heavier weight for partials and statics, but you really have to focus on the rear delts doing their job

Hang 60
Lol ok there. This didnt feel great

Rest Pause Training: Side Benefits

Nice little training effect I've noticed from a few weeks of rest pause training. My general conditioning is improving all around. Dancing, running, whatever. I haven't run out of breath yet.

Combine this with losing weight, I'm gonna be a speedy little fucker in a few months.

Weekly Trash Removal

I've been removing 1 bad habit a week. Some of these things need to go away forever. The fact is there's no reason why destructive behaviors I've built over YEARS have any reason to stay. Likewise, looking at willpower in 7 day increments as opposed to forever is not too hard.

Week 2: Youtube in the car
- Even though im not watching, this is inherently dangerous
- if i ever got in an accident, it would be my fault even if it wasn't
- requires constant distraction
- like social media, im not actually absorbing anything

Week 1: Sugar
- When i eat it, it's emotionally driven
- Breaks the 80/20 rule of diet pretty terribly (i.e. some sugar is ok, but it's not a treat if it's 3 days of the god damn week)
- I realized how much sugar i actually ate when abstaining during week 1

Training program rest pause

May as well actually record these methodologies as we go. They keep getting lost to time.

Rest pause, focus on spinal health
- 2-3x a week. More rest isnt a bad thing
- RP = 10 to 15 breaths between sets. Continue until you literally cant, then do a negative (or push press if it applies), then extreme stretch of the body part
- RPlite = 15 breaths between sets. 3 sets total. Push each set to failure and cheating failure. If it applies, use partial range of motion kelso rows after full range is donzeo
- if it's possible, use fat grips (exceptions rdl, deads, and shrugs)
- the goal of all sets is the first set is >=8 reps. If you do not hit 8 reps, increase reps next session. If you do not increase reps next session, change the exercise

Vertical press RP, one arm presses
Single leg (left) RP
Cable row RPlite
Rear delt, run the rack
Weighted hang, decompress spine

Horizontal press RP
Single leg (right) RP
Curl RPlite
Rear delt, run the rack
Weighted hang, decompress spine

Squat RP
Vertical pull RP
Ring press RPlite
Trap har shrug RPlite
Weightes hang, decompress spine

Skyrim 201: punch the clock

Some things went very well, others not so much. Tried some variations of rdls in the confusion, none worked out. Balance is the issue way more than strength here.

Workout
Dips 50 fat grips
11 (close to all time pr!)
3,3,3,2,1,1
--using fat grips took the pressure off my shoulders immediately. This is how we do things from here on out

Rdl (right) 105
5,4,2

Hammer curl 45 fat grip
9,5,3

Rear delt 55, run the rack

Weighted stretch 60x60s

Skyrim 200: NO SLEEP BAD SNEK

So fun side effect of intermiddent fasting. Either my hormones are fucked up or i dont need as much sleep.

Sometimes ill get up at 330 and im wirrrrred. But then i dont feel shitty the rest of the day. So...i either leveled up or my cortisol is having a hayday.

What im trying to say is my workout today was a littlw bit of a miss. Fine in the overall spectrum of things, but this is the first time i missed reps on anything.

Workout
Chin 45
8,2,2,2,1, 1xneg, 3xkelso
--ya i just did them. No shit this wasmt aa good

One leg rdl (left) 105
8,2,3,3,2,2,2,1
--balance was super difficult
Stretch hams

One arm press (fat grip) 60
5,3,2,2,2,2,1, push pressx2 slow neg

Rear delt run the rack 55
Dont level up. Traps dominated
Stretch delts

Hang 60lbsx60s

Skyrim 199: first front squats in a while

Front squat 185
8,2,2,2,2,2,1
Stretch quads

Chin 40
8,2,2,2,2,2,1,kelsox5

Trap shrug 225
13,7,5

Ring pushup bw, feet on ground
15,9,5
Chest stretch

Skyrim 198: moar rest pause

Reading more and more dc training.

Workout
Hammer curl 40
9,5,3
Stretch biceps

Dips 45
8,4,3, 1xnegative
Stretch shoulders

Single leg rdl (r) 100
8,5,4
Stretch hamstrings

Rear delts 30 run the rack
Hang 55lbsx60s

Skyrim 197: shoulders looking gooood

Dumping step ups for now. They are a little tough on my knees, and i have no idea what i would do if i missed a weight (which was already close at 95lbs).

All things high except sex drive atm. Making fasting a daily occurance until im as lean as i want. Its easier than timing meals, i feel great during the day, and it's easy to see results.

Workout
Single leg rdl (left) 100lbs
10,3,3,3,3,3,2,2,2

One arm press (fat grip) 55lbs
10,3,3,3,3,3,3,2,1
--i like the fat grip here

High cable row 200lbs
14,7,4, Kelso rowx6

Rear delt 45lbs run the rack
--drop 10lbs per mini set

Pullup hang 55lbs
X60seconds
--was not easy. Retry