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BOTL UPCOMING MAINTENANCE
Hi Everyone, as mentioned in my introduction post, BOTL needs quite a bit of updating, patching and whatever else I might come across. Over the next few weekends BOTL may be unreachable on occasion as I do migrations or updates, etc. Just be patient - we'll be back! I'll generally try to keep these maintenances until later in the evenings.
Today's workout
- Thread starter mistaforty
- Start date
icehog3
Outlaw Hockey Biker
Seems well thought out, Mike. hope you can make some more gains this week and transition to the split smoothly afterwards.
I'm back in the groove, movements feel a little "smoother" after the time off.
Ok, so that kicked my ass (more of the wrist). Nasty is the word I would use for that crap I sprayed off. I need to start working out in a real work out. My golf game is going to shat without the strength I used to have. Time is now. I'm gonna be that 60 y/o with the body of a 50 y/o. Lol. This thread will hopefully provide some motivation.
icehog3
Outlaw Hockey Biker
Damn, Jim! How those bis feeling today?
I did back and chest supersets yesterday. Leg day today.
i got back into working out as the new year rolled around. Unfortunately i'm travelling a ton over the next two months where there is no option for a routine.
I'll get back to it once I have the family moved down here.
When I am working out though it's basically the big four using the GZCL structure
Each of the big four lifts gets one day of low rep high weight and high rep (8-10) low eight (70% or so)
I'll also do some accessory work as well depending on how I feel that day.
I'll get back to it once I have the family moved down here.
When I am working out though it's basically the big four using the GZCL structure
Each of the big four lifts gets one day of low rep high weight and high rep (8-10) low eight (70% or so)
I'll also do some accessory work as well depending on how I feel that day.
This week I'm doing a kind of deload. I'm going to take out one day and keep everything else at last week's intensity.
I threw in heavy triples for legs Friday. They weren't in the plan and neither were the extra miles I walked at work Saturday. Apparently my body doesn't like that type of thing the same way it did a decade ago.
Right now I'm averaging 6.9 miles per day with about 200 stairs, at work. So 3-4 days a week depending on the day. That is about a 75% increase in steps with no warning. But drinking my daily mixture of Creatine, Beta Alanine, and Carnitine seems to help a lot. I left it on the counter and home and by lunchtime I could definitely tell a difference.
I threw in heavy triples for legs Friday. They weren't in the plan and neither were the extra miles I walked at work Saturday. Apparently my body doesn't like that type of thing the same way it did a decade ago.
Right now I'm averaging 6.9 miles per day with about 200 stairs, at work. So 3-4 days a week depending on the day. That is about a 75% increase in steps with no warning. But drinking my daily mixture of Creatine, Beta Alanine, and Carnitine seems to help a lot. I left it on the counter and home and by lunchtime I could definitely tell a difference.
Basically, I didn't follow through on anything I said above. I tried a bigger weight jump for front squats than I should have with my fatigue and missed one rep on two sets. But, I did hit everything on bench. But, I did a ten rep amrap on the last set. That would bite me in the rear later on incline dumbbell press. I ended up with more total volume though because I did a fifth set.
The whole thing went like that. Weight, reps, or sets went up across the board. It was actually a good workout even if the fatigue made it feel kind of garbage in the moment.
Front Squat
Bench Press
Leg Press
Incline db Press
Shoulder Press
single arm tricep press down
The whole thing went like that. Weight, reps, or sets went up across the board. It was actually a good workout even if the fatigue made it feel kind of garbage in the moment.
Front Squat
Bench Press
Leg Press
Incline db Press
Shoulder Press
single arm tricep press down
48 sets feels like WAY too long in the gym. I'm good for about an hour, maybe 90 minutes. Any longer and I get aimless
yeah I definitely do enjoy super setting for that reason. It definitely speeds the process up and I can also claim that I did cardio as well!
Dead Lift
Prone leg curl
MTS row
Diverging Lat Pull Down
Curl
reverse fly
Matrix Crunch
Went a little too hard on the deads. I made my planned jump in weight. Then I ran added about 4% and did a triple. And then, I went up 10% from my 5x5 weight. I did four reps in a rest pause style.
I left the house feeling like I might skip deads and just hit a quick 3x10 workout. Then I blew up everything.
Prone leg curl
MTS row
Diverging Lat Pull Down
Curl
reverse fly
Matrix Crunch
Went a little too hard on the deads. I made my planned jump in weight. Then I ran added about 4% and did a triple. And then, I went up 10% from my 5x5 weight. I did four reps in a rest pause style.
I left the house feeling like I might skip deads and just hit a quick 3x10 workout. Then I blew up everything.
I missed last Saturday because I was wiped out after taking my kid to the WWE SmackDown live event. The lights and lasers definitely took a toll on me. Getting home about 0100 didn't help.
This week I have hit two of three planned workouts. So, I am on track. I almost skipped today because of yesterday's workout. I went to a new gym and decided to play around with some stuff I don't usually see.
I did some stupid stuff like switching up and alternating between the Arsenal Strength Power Squat and Vertical Leg Press instead of using a selecterized leg press. I forgot the difference between 125 on a stack and plate loaded equipment that weighs 125 without plates on it. I was rocking with quarters on each side, but I made it through. My ego was bruised, but I survived. It is a long way from loading up the Hammer Strength Power Squat or V Squat with multiple plates on each side.
I'm taking tomorrow off and then I have full body pull on Saturday.
This week I have hit two of three planned workouts. So, I am on track. I almost skipped today because of yesterday's workout. I went to a new gym and decided to play around with some stuff I don't usually see.
I did some stupid stuff like switching up and alternating between the Arsenal Strength Power Squat and Vertical Leg Press instead of using a selecterized leg press. I forgot the difference between 125 on a stack and plate loaded equipment that weighs 125 without plates on it. I was rocking with quarters on each side, but I made it through. My ego was bruised, but I survived. It is a long way from loading up the Hammer Strength Power Squat or V Squat with multiple plates on each side.
I'm taking tomorrow off and then I have full body pull on Saturday.
highsierrasmokin'
The battle's fought, the deed is done
6 - 12oz curls... 30 minute reps each