Reddit's Log

[Reddit]

Hi guys! It's been awhile since I updated. The past few of weeks have been mostly uneventful. Still moving the same weights with slightly more reps.

Unfortunately I hurt my left shoulder last week. Probably strained some muscle. It hurts when I do any pushing motions or if I stretch to put on a back pack. There isn't any inflammation or fever so it's probably nothing serious.

I worked out a nice new routine to skip all pushing actions. Hopefully my shoulder will heal over the next couple of weeks.

Today's workout
Shrugs 130kg 153 reps
Pull ups 117 reps
Both exercises done over 13 sets

If nothing goes wrong, my routine over the next few days is going to be:

Bulgarian splits superset with calf raises

Chin ups superset with back extensions

Facepulls superset with leg raises

Pull ups superset with hamstring curls

I really hope this works.

 

[Reddit]

Embarrassing workout today.

I planned to do chin ups and leg raises. Instead of going to the gym, I did my workout at the exercise corner near my home as I had to accompany my wife to the doctor after that.

The aim was to do 130 chin ups and leg raises but I did fewer than 60 reps of each. The bars at the exercise corner is much thicker, such that I could barely make a complete grip. I ended up doing all the exercises using open grip. My arms and abs were feeling fine but my forearms were burning. This is probably the first time I have ever felt such severe rom for them.

Cons:
Felt like a fool while I hung like an overweight monkey in the exercise corner.

Pros:
Discovered the secret to attaining popeye sized forearms. I really am not kidding.

 

[Reddit]

quick update!

facepulls 55kg 130 reps
leg lifts 84 reps
i tried keeping my legs as straight and stiff as possible. feels good!

i did bulgarian splits on tuesday, but i forgot the number of reps i did

 

[Reddit]

Good day at the gym.

Chin ups 126 reps
Back ext 195 reps
Both done over 13 sets
I tried doing a very slow controlled set in the end but only managed 6 reps.

I had a chat with one of the bros at the gym about injuries as he hurt his knee while running a marathon. He highly recommends a chinese physician who does massages and acupuncture. Even ran back home to give me some extra plasters. I was ridiculously touched by his kindness. I'm going to visit the doctor next week and see if he can help my shoulder and back.

Even though the workout was mediocre, that bro really made my morning

 

[tiny]

Hi, what's the breakdown of your 120+ chin ups? Each set is how many and what's the rest duration? Thanks for sharing.

 

[Reddit]

Hi, what's the breakdown of your 120+ chin ups? Each set is how many and what's the rest duration? Thanks for sharing.

It's just basically 13 sets of 10 chin ups superset with 13 sets of back extensions for today, with 90 sec rest between each set.

Actually now that I think about it, they aren't really chin ups. The handles are parallel to each other. I don't know the proper term for this exercise.

 

[tiny]

It's just basically 13 sets of 10 chin ups superset with 13 sets of back extensions for today, with 90 sec rest between each set.

Actually now that I think about it, they aren't really chin ups. The handles are parallel to each other. I don't know the proper term for this exercise.

Parallel bars but the tip facing u? Think is called Neutral chinup.

 

[Reddit]

Parallel bars but the tip facing u? Think is called Neutral chinup.

That's the one I've been doing then! Sometimes I do close grip chin ups but my elbow hurts a little.

Don't you love Saturdays?! I'm just slacking in my living room watching my kid push stuff around and laughing to himself haha.

 

[tiny]

Lol. I'm forever alone. Gym, movies or shopping for me

 

[Reddit]

Super sleepy day. Last night I went out with my wife for a movie date. The last time we watched a movie together was almost a year and a half ago. We were in the good company of mr. bilbo baggins and friends for almost 3 hours.

Neutral chin ups (thanks tiny!) 129 reps
Shrugs 140 reps
Both exercises done over 13 sets

My forearms gave out first. Need to make them stronger.

 

[Reddit]

Lol. I'm forever alone. Gym, movies or shopping for me

Haha how come so alone? Lots of great people everywhere!

 

[Reddit]

Yesterday's workout
Bulgarian splits 22.5kg 120 reps
Standing single calf raises 40kg 120 reps

Today's workout
Chin ups 12.5kg 92 reps over 10 sets
Back ext 195 reps over 13 sets
Hammer curls 30kg db 18 reps over 3 sets

My left shoulder seems to be healing really well. No strain at all. Next week I'll try light pushing exercises again.

 

[Reddit]

i discovered something quite shocking yesterday: i've been doing the gvt wrongly the whole time

this is what happened:
for the past few weeks, i have been slacking and not pushing myself as hard as i should. some part of me feels that i have lost some weight, so i can afford to relax a little. if i want to eat that chocolate bar, why not? A buffet or two won't derail my weight loss. after all, i did achieve a little of what i set out to do: my lower back doesn't hurt any more; i have become stronger; i have more energy.

but i realised this misplaced sense of complacency will eventually undo everything. if i don't improve, i stagnate. and i can't afford to do that, because im not mr 'abs to his chin' crandfs (you should eat more ice cream bro. just saying) or anyone here who has achieved a decent level of fitness. I am still severely overweight.

yesterday, i spent some time surfing r/fitness. for the bros here who aren't quite sure what that means, its a sub forum of reddit.com

Fitness

all these years of wasting time looking at pictures of cats before i finally stumbled on the one sub reddit that can truly help me.

while looking through the inspiring pictures of people who have transformed their physiques, i discovered that i have misread the instructions for gvt. the irony does not escape me

what i have been doing: exercise A, rest 90 secs, exercise B, rest 90 secs.
what i SHOULD have been doing: exercise A, exercise B, rest 90 secs, repeat.

and that's what i did this morning. i deloaded to a relatively safe weight, and followed the instruction to a t.

close grip bench 80kg 76 reps
neutral chin ups bodyweight 78 reps

triceps ext 80kg 23 reps
hammer curls 25kg db 25 reps

im pleased to report that the workout was far more intense and took much less time, although the pump was not as severe. there is no way i can lift the same weight i did before. muscle exhaustion is very sudden and dramatic. towards the end, the first four reps are almost effortless, but the fifth to seventh rep require tremendous concentration and willpower because the tank is just about empty. and i think that what charles poliquin was talking about. that's where real growth starts.

what im going to do is quit fooling around and do exactly what the programme says for one complete cycle. i can work on my lower back at home. i'll go home and update my measurements, and let's see what happens this time.


Measurements
Chest 46in
Waist 42in
Mid thigh 24in
Arm 18in

 

[cwong]

Maybe follow what Charles Poliquin suggest? I think what u were doing is ok, no doubt more time intensive. Supersets is definitely more tiring but saves more time.

German Volume Training | Poliquin Article

A Look Back, and Ahead, at German Volume Training | Poliquin Article

 

[Reddit]

Maybe follow what Charles Poliquin suggest? I think what u were doing is ok, no doubt more time intensive. Supersets is definitely more tiring but saves more time.

German Volume Training | Poliquin Article

A Look Back, and Ahead, at German Volume Training | Poliquin Article

Definitely following his programme strictly this time! The shorter rest period is much harder but I hope the results are also better

 

[Reddit]

SUPER TOUGH

i really don't know how 60% of 1 RM can be done with such short rest periods. i can't do it in the short term for sure.

bench 90kg 76 reps
pulls ups 75 reps

db press 24 reps
db rows 26 reps

that's pretty much it. im all tapped out.

 

[Reddit]

bulgarian splits 10 kg dbs 90 reps
single calf raises 40kg 100 reps

leg raises 35 reps

this is really tough. quads are burning and im panting all the time. an old man overtook me when i cycled back home.

here's a video of another old timer getting a gift this xmas. :'(

 

[Reddit]

1st cycle complete!

close grip bench 80kg 85 reps
neutral chin up 82 reps

facepulls 55kg 27 reps
lateral raises 15kg 18 reps

the best part is how little time it takes.

 

[Reddit]

2nd cycle today

Bench 90kg 77 reps
Chin up 78 reps

Db press 30kg 21 reps
Db row 30kg 21 reps

Pic update!


Taken in the toilet while there's still some pump.

 

[Reddit]

This holiday season really did a number on my workout routine. I was too distracted and managed only 2 days of exercises so far this week. Tomorrow I will chiong to the gym in the morning before work as well.

Yesterday
Close grip bench 80kg 76 reps
Chin ups 75 reps

Facepulls 55kg 27 reps
Lateral raises 15kg 18 reps

Today
Splits 10kg 100 reps. I'm going to use 15 kg next cycle.
Hamstring curls 80kg 100 reps

Leg raises 31 reps