#arms are definitely easier than abs. id take 100 push ups before 100 leg raises

[meathounding]

i’m gonna cry bro this is terrible

[mmjjbbaannkkss]

2019 September 2-7 Pushing Thru Headache

“The distance between insanity and genius is measured only by success.” Bruce Fierstein 

>> XVI 19-24 Week 4 (all slow) 

>> #19 Heavy Push /lbs 

Labor-day, once a year the left and the right stop working on the same day. The rest of the year, you’re annoying. Starting today knowing better posts with cause/effect are needed; my tri-bar kneeling pulldowns are improving, idk if by pullovers or abs, but getting straight-downward pulls in the whole ladder of core work; pull-ups are getting harder, half from grip strength, needing knuckles cracked, and half from anxiety, so AM adding a daily pull ups failset PM, single slow rep pm, to gauge/rate, and on pull-up day doing them lastly to warm-up or piss-off, lol. Really need to balance macros, to not binge carbs, but also to not binge protein, can’t have one without the other for lasting effects, and hay que correrse a treadmill, or stairs, something. My water game is not drought resistant, must wake up, drink water, not just nonchalantly waiting to drink, naively, only at the gym, in part to breakdown repetitive cellulose, and if that means working out earlier, then so be it. Would love to get up at midnight and start my day, for the rest of my life, that amount of fuckuppery course correction. And would love to be jacked ripped stacked and stripped after gymming for years. 1234567

From t-nation IG reminded that I’ve 1 - never done a decline bench press, 2 - can do some stretching with weights, albeit similarly natured to yoga + stretch, they’re calling it loaded stretching, with this time under tension as it were, creating lactic acid, a required piece of the bodybuilding puzzle, just like other methods of course, which I’m betting is similar to FST’s intra-set stretching fascia / flexing cells; weighted stretching chest would reduce hunching, stimulate growth, stimulates receptors, creates an absorbtion effect like wringing a sponge and setting it in water, and muscle fatigues; and with resting periods as long as the set? Will try this, maybe I pump up from it; it improves mobility, which aids in later force production - (support muscles help, like abs vs lunches, etc) - activates contraction capacity, the center of the muscle in fast twitch (big muscles), the fascia in slow twitch (smaller muscles), and if done easy can strengthen tendons. https://www.t-nation.com/training/stretch-with-weights-to-build-muscle 

everybody stretches and flexes when they wake (after a few days off), maybe leap from plateau

>

#20 Slow/Heavy Pull 

Treadmill 30 min, 5 level, 5 uphill >> Lat Pulldown 3x 6 709011 >> Palms-In Pulldown 3x 6 100,12,14,16- >> DB 1-Arm Row 3x 6 LR 253550658095- >> Straight arm 3x 8 50505065 >> Row 3x 8 75,90,12,135,165,18 hot? >> Delt deck 3x 10 7085100115-2 >> Straight Bar Curl 4x 10 20304050,60-4- >> Smith Shrug 4x 8 55,60,150,150 >> Preacher Curl 4x 10/40506580- >> Prchr Hammer 20304050- >> Treadmill 15min 

Moved shrugs last because fear of pullups but are in fact shrugs, derp start, PR atm, /sleep/ best reps ever, counting intervals, negative reps times slightly longer than protraction(?) seems effective

#21 Heavy/Slow Legs

Treadmill 5  10store, 10 treadmill >> Plate Squat 3x 6 0/0/0 >> 

Get there, nano says red cell, so walked to $5 Bluetooth headphones, they've no % indicator and start beeping after treadmill during first set, body squats, and for some reason breaking a sweat, grabbed an electrolyte drink, ready to charge headphones the 20minutes it takes, realize nano screen made the error and has almost 99% battery, switch back, type this, start over, pwo double doesn’t itch, but is too much after nearly giving up coffee, not itchy, i think people are staring

Hack Squat 3x 6 20304050-2 >> Horiz Press 3x 8/ 7090,1315 >> Deadlift+Curl 3x 6/2030405060- >> Leg Ext 3x 6 305070-90- F[√] >> Leg Curl 3x 8 509013 >> Heel Raise 3x 8 901113 >> Side Bends 3*8 LR45 888 >> Pullover 4x 10 35506580-2 >> Rev Crunch 4x 1070,85,100,115- >> Treadmill 30_/ wtf dead ass tired pwo ruined workout SOAB

Heel raise better, treadmill wanted to scream, next day and dried out, rice tacos and whey go-to solution week, pullover worse, leg extension best, leg curl worse and hips were tight, adductive left needs stretching, no caffeine for a few days

Under shoulders back, inner rear thigh, stiff? Check. Let’s do this chest and abs day. #22 Lite/Slow Push  

Treadmill 30m 5_/ >> Shldr Press 3x 6 10305070 >> DB Lat Raise 3x 6 101515db >> DB front Raise 4x 6 101515-20wingout mvmt >> DB Flat Bench 3x 6 /4045505560- >> Incl BB Bench 3x 6 /60,100,150-4-2-1 >> Pec deck 3x 6 100,115,13,145,16- >> Crossover 3x 8 15,202530- (X+press) >> Plate pullover 3x 10 25,35/50,65 >> Tric Pushdown 3x 1025355065(+dwnprs) >> Twist 4x 6/30507090,11131517- >> Treadmill 5_1mph, 5/2mph @30min >> Treadmill 5min sprints incline, jog, 1min uphill 1mph, 1min uphill jog 3mph = 0m2m4m = 3sprints, 5min flat 1mph cool down. 

Maybe I should avoid acetyl tyrosine and coq10 unless it's a party OVA HEEER, just tbh id like the grey poly shirt, sized too big and bad mix textile, too hot. First they came for the FB users, but I said nothing, because I don't use FB. It's like that poem. Jack Handy or Dril. 

Put emphasis on post set locked presses, where your arms are straight and press with shoulders/chest only, definitely exhausting, need to work on my chest and gut, so sick of jiggles 

#23 Heavy Pull  

Treadmill warm-up 30min 5_5/ >> High Row 3x 8 2535506580-95- >> Lat Pulldown 3x 6 709011 >> Low Row 3x6/ 50658095- >> Shrug 4x 8 100*3 >> 

Archers 3x 8 15,30,(50*2),35 >> BB Curl 3x 10 2030405060- >> Preacher 1-Arm 3x 10 15,30,45~ >> Cable Curl 1-Arm 3*10/15,20,25 (1+1sqz each) >> 

Lastly? Pullup 3x 6 66-6- >> Twist 4x 10/3579 >> Treadmill 30/5hiit2mph, 5/1hiit incl 3mph

Treadmill, warmup walk, voicemail 4 seconds of “I'n tsa er zumeitsu” trying to figure out if I give a shit, what a week, if you want someone to ask a giant favor, clear your schedule and plan to sleep in, and they’ll wake you up. Part want to dip my head in an ice bucket, part want to quit lifting, the lug siren went off for no reason. 

High row better, lat pulldown same, body stiff, lean was insufficient, low row same, needs a lot of work, needs better scapula or lats ROM/flexibility, smith shrugs better grip, but lightly done compensation flexed a little much, EZ curl was better, the slow week (half last week, this week) improves weightlifting, not definition, somewhat better, so tired, concentric curls af, cable curl partially inward seems easier to do and less straining, did a squeeze at the top to prep for 7/7’s next (flex) week, saving the pullups for last was better than firstly, but should do it in the middle next time; twist same/rushed; treadmill did 30minutes post, and then sprinted 1min 3mph, walk 1min for three sprints. New mental hurdle definitely, might drop 10 minutes from intervals to give to sprints. Not might. Will. 

#24 Lite/Slow Legs  

Treadmill 30/ >> Body Squat 3x 6 766- >> Side Bends 3x6 454545- >> Horiz 1-leg 3x 6 30507090 >> Horiz Press 3x 8 509013 >> Leg Ext 3x 8 103030- >> Leg Curl 3x 8 507090 >> Cable Bends 3x 10 3550658095+ >> Heel Raise 3x 10 305070+ >> Tri-bar Crunch 4x 10 607085100- >> Chair Crunch 4x 12 >> 75,90,105,120-wtf >> Treadmill 30

Aside from catabolic hypoglycemia, nada. ¿Y tú? 

/overnight/ resting hot, waking up cold, screaming headache, dehydrated, everything is HIIT quick and sweaty, you know the drill. 

Google Photos’ algorithm showed me a before and after picture of me and that made me feel like going back to the gym again on Monday. Most eager that next week is 7x7’s, pure bodybuilding, was ready to quit yesterday honest.