Merkley's guide to pretend lifting

[Merkley]

AGILE 8

SQUATS
BARX10
135X10
225X5
275X1
320X1
320X1
320X1

ATG SMITH MACHINE SQUATS
160X10
160X10
160X10
160X10

LEG EXTENSION
170X10
170X10
170X10
170X10

LEG CURL
130X10
130X10
130X10
130X10

STANDING CALF RAISES
255X10
255X10
255X10
255X10
BWX20
BWX20
BWX20

FIN

 This week has been a little off. I didn't train Tues, Wed, Thurs for various reasons. So now I'm having to cram everything into the weekend. So tonight I did legs and man it was a toughie. I wasn't in a good frame of mind and the entire workout I wanted to quit and go home. I didn't think I was gonna make it past the heavy squatting. But I managed...looking back I'm a little disappointed I didn't do the leg press portion of my workout. However, I did do more than I initially expected. I'll take it.

 Tomorrow will be chest/tri and Sunday will be back/bi.

 Hopefully I can get myself back into my regular routine next week.

[ShawnJ]

I dunno looks like the pistons were destroyed! Solid session

[Merkley]

SHOULDER MOBILITY WORK/WARM UP

BENCH PRESS
BARX40
135X15
185X5
225X6
245X4
265X2
285X1

PEC DEK
140X13
140X13
140X13
140X13

SEATED CHEST PRESS (NEUTRAL GRIP)
210X10
210X10
210X10
210X10

TRICEP PRESSDOWN
150X10
150X10
150X10
150X10

TRICEP DIPS
240X10
240X10
240X10
240X10

FIN

 I haven't been firing on all cylinders over the past couple of days. I noticed my throat was a little raspy yesterday. Today it feels like I've swallowed glass. Fuck. I'm gonna up the calories over the next few days and see if I can shake off what's whatever the hell is happening.

 Hopefully I'll have enough energy to train tomorrow morning after a shit ton of coffee and then take the rest of the day to take it easy.


 Current weight is 202.6. Figured I would throw that out there since I haven't done an update on my weight in awhile. My diet has been on the relaxed side as of late. I haven't been tracking my food, rather eating intuitively which has been working out ok. Although I will be back to tracking soon enough. It's good to have a break now and again. 

[Merkley]

SHOULDER MOBILITY/BACK WARM UP

BEHIND THE NECK PULLDOWN
80X10
120X10
150X10
150X10
150X10
150X10

SEATED ROWS
200X6
200X6
200X6
200X10

ONE ARMED ROWS
170X10
170X10
170X10
170X10

SEATED PULLOVERS
180X10
180X10
180X10
180X10

HAMMER CURLS
15X10
30X10
45X5
45X5
45X5

PREACHER CURLS
120X5
120X5
120X5
120X5
DROP SET
100X5
DROP SET
80X5
DROP SET
60X5
DROP SET
40X5
DROP SET
30X10

FIN

 Yeah, I'm sick. I went to bed early last night and slept until close to 10 am (Remember, I'm the barely sleep, up at 5 am guy) and still feel like I have swallowed glass shards. I did nothing but lay on the couch the remainder of the morning, then grabbed a bite to eat, and jumped into the tub for an hour listening to Mind Pump podcast. Once I was done that I felt a little better and decided that I should go to the gym and do something light and then get back to lazing on the couch.

 Instead I managed a really awesome workout, walked 1 km and got groceries, walked over 1 km home, and right now I'm sipping on a nice homemade tea writing this out. I'm going to get to making supper shortly. I'm going to make an American style goulash.

 Also I'm mulling over the idea of joining in on Squatober. If you don't know what it is, google it, or check it out on IG. 

[DrManhattan]

Hell yeah..good for you. Feeling better is great! Good for you!

[Merkley]

Hell yeah..good for you. Feeling better is great! Good for you!

 Thanks, although this cold isn't done with me yet. Damn thing has migrated to my sinuses and chest. Seem this is par of the course. It's been going around at work, plus Mrs.M had it as well.

 Oh well.

[Merkley]

IT HAS BEGUN!!!!

SQUATOBER

https://squatober.com/

DAY 1

AGILE 8

SKWAAT
140X5
200X5
260X7
260X8
260X9

STRICT STANDING OHP
140X5
140X5
140X5
140X5

D-BELL RDL
55X5
60X5
65X5
70X5

CARDIO:CGBP
135X15
135X15
135X15

FIN

 Ok, I'm a day behind. Yep! I missed the first day of Squatober. Why? I did the right thing and listened to my wife and took an extra day off to rest since I've been really fucking sick. So now I have to play catch up, meaning I'll take a rest day to get me back on track.

 Also I would like to point out I fucked up on OHP and did 35% of my max squat instead of max bench. Hence why I was doing 140 rather than 90.

 1 day down 22 more to go.

[ShawnJ]

Hell ya! Giddyup

[Merkley]

SQWAAATOBER DAY TOOOOOOOOOWO

AGILE 8

EMPTY BAR WARM UP.
RDL 3X10
BENT OVER BARBELL ROW 3X10
SQUATS 3X10

SQWAAUUUUTTTTSSSZ
140X5
200X5
280X5
280X6
280X7
280X8

ONE ARM ROW
170X5
185X5
190X5
205X5

BARBELL CURL
60X5
70X5
75X5
75X5

CARDIO
DB SHRUGS SS DB REAR LATERALS
70X20 SS 15X20
70X20 SS 15X20
70X20 SS 15X20

25 MIN WALK

FIN

 Day 2 and holy fuck balls I'm feeling it. I can see how many would be jumping ship by day 3/day 4. I managed to fuck up my barbell curls. I was supposed to do 3x10 reps, instead I misread things and approached the barbell curls like the one arm rows. It was an honest mistake. In any case, day two is done.

 21 one more squat days to go.

[Merkley]

SQERTTERBER DAY FREE

AGILE 8

SQUATS
BARX10
160X3
225X3
300X3
300X4
300X5
300X6
300X7

BENCH PRESS
BARX40
160X5
190X5
225X5
225X5
225X5
225X5

TRICEP PRESSDOWN
100X25
100X25
100X25
100X25

FIN

I AM HAVING SO MUCH FUN!!!! HYUK! 

20 MORE SQUAT DAYS TO GO!!!

[Merkley]

SQUATOBER DAY 4.

AGILE 8

SQUATZzZz
160X3
205X3
260X3
320X1
320X2
320X3
320X4
320X5 -PR? 

CHIN UPS (STRICT AND SLOW)
BWX3
BWX3
BWX3
BWX3

BARBELL RDL
225X5
225X5
225X5
225X5

CARDIO
DB HAMMER CURLS SS BAND PULL APARTS
20X25 SS GREEN BANDX25
20X25 SS GREEN BANDX25
20X25 SS GREEN BANDX25
20X25 SS GREEN BANDX25

FIN

 I'm pretty sure that last set was a PR, in fact even the 320x4 was a PR. Part of me doubts it though. I spent some time looking through old logs as far back as 2015 and didn't see anything that bested today...however....

 Anyways, it was crazy! My back right now is bruised across my traps and rear delts. My legs are doing pretty good all things considered. I've been eating hard, sleeping hard (for the most part), and taking a lot of hot baths with epsom salts. Seems to be working??

I'm looking foward to resting the remainder of today and tomorrow. Monday we gear up for another week of Squatoberfest.

Hope you're all having a great weekend!

 

[ShawnJ]

You are crazy man Dood, great job! Haven’t squatted in quite some time lol

[Merkley]

You are crazy man Dood, great job! Haven’t squatted in quite some time lol

 Thanks. It's been fucking hell, and yet every day I look forward to it.



 There is something wrong with me I think....

[Merkley]

SQUATOBER DAY 7

AGILE 8

SKWAAT
BARX10
135X5
205X5
260X5
300X3
260X5
300X3
260X5

LOW ANGLE DB INCLINE PRESS
80X5
80X5
80X5
80X5
80X5

DIPS
245X10
245X10
245X10
245X10

CARDIO
DB SHRUGS
70X25
70X25
70X25
70X25
70X25

FIN

[Merkley]

SQUATOBER DAY 8

AGILE 8

BACK SQUATS SS BB BENT OVER ROWS
165X3
205X5 SS 185X5
225X5 SS 185X5
240X5 SS 185X5

FRONT SQUATS SS REV. GRIP BENT OVER ROWS
160X5 SS 185X5
175X5 SS 185X5
180X5 SS 185X5

NEUTRAL GRIP PULL UPS *SLOW AND STRICT*
BWX4
BWX4
BWX4
BWX4

CARDIO
DB HAMMER CURLS
20'SX25
20'SX25
20'SX25
20'SX25
20'SX25

FIN

 Squats are going pretty smooth if you ask me. Although, both my elbows and shoulders keep telling me to go fuck myself. That's ok though.

 Tomorrow is another fun filled day of (you guessed it) Squats!. This will be the more mature version of the see saw squatting I did a couple days ago, the "70's/80's recess" squat day. I'm gonna throw on some 70's/80's tunes and have at 'er!