My training log and thoughts

30.09.2025 Woke up feeling happy. Haven't slept better in ages. Nutrition mediocre. Muscle not as sore as yesterday. Had some instant coffees, a couple. Very thirsty, drinking a lot. Curls 2 kg dbs - 2 sets 6 kg dbs - 2 sets 17 kg ez bar for 1 set 37 kg ez bar for 10 47 kg ez but using wide grip, so it's straight - 4 sets of 8, pretty strict 8 reps feels like an optimal range for this weight not to overload muscle or, especially, my connective tissues. They're more flexible - not just mobile, mind you - than they used to be but I still gotta be really careful. I like that I can do that strict and with the straight grip. Arms have been looking huge. Bicep, at least. Right one. Just today, in the mirror. Might be a t-shirt effect. The only way, I said it before, is heavy curls. What I just finished doing it close to heavy curls. But I'm dealing with tissue issues. Successfully, Thank God. But it takes time. Patience. Thankfully, I don't need patience since the things ...

 So I was listening to Lost Horizon - Highlander and heard a familiar meme sound, the fancy flower metal singing! I love it. I've had this song in my playlist since 2014! Before it was cool 😏 Mercenary - Horizon Lost Horizon - Highlander (The One) Fatal Violence - 85 - 87 - Ashes Tell No Tales - Terror On The Horizon Lost Horizon - Perfect Warrior Dissection - Black Horizons They all sound strangely similar, Dissection is the only one sticking out 😁 Actually, scratch that, even they got that flower power in them 🎤In the second half of the song, more so! I sure was quite the power metal fiend! That Mercenary band is more metalcore though, of course. When you look at it up closer, only Lost Horizon is power metal. 29.09.2025 That was yesterday. Enjoying self after that OHP and Squat. Now it's been less than 48 hours but we are doing it. Not gonna too much about how I've been feeling, but when I slept I slept well and ate well too. Enjoying writing, really chaotic and aimle...

 27.09.2025 Mediocre day. I feel above average now. I've been having some mood and sleep problems. But nutrition very good. Writing. Not sure what but I'm writing. Workout 20 for 20 50 for 10 50 for 10 70 for 5 90 for 5 95 for 5 nice, very strict 100 for 5 100 for 5 good 110 for 4 and a half rep stuck at lockout; and another similar rep. You need to press more often if you wanna avoid this. I have my sides, my obliques twisted a little differently right now from how my arms and shoulders are used to it. And... I'm also doing an excessive "forward" press, as per usual, lol. And my right wrist has been hurting; I would say it might have been pulling exercises that stretched it from how it needs to be in press but it's the wrong blame-shifting - cause my wrist would have stayed right if I'd done more overhead lifts, more frequently. I've been having occasional un-evennesses in OHP. It's very unusual for me. That's because I'm now training it w...

 25.09.2025 Light workout. Enjoying reflecting on the book, thinking I might write a tiny bit tonight. Curls 2 kg dbs - 2 sets 6 kg dbs - 3 sets of 20 Skier flys (not flies) - bent forward, dbs travel in a long arc from the front until complete lat flexion - a lot like straight-arm bent over rows 6 kg dbs - 1 sets of 20. Nice lat pump Rings, floor supported pullups 2 sets of 15 - made it strangely hard for myself, my arms are burning lol. Second one even worse! It's crazy. I've been eating well! On second set I removed all leg use by putting my knees against the wall, so it was kinda like reverse knee pushups. Now I gotta "generally" compare it to normal pullups. Subjectively, empirically. Pullups 1 set of 15 - kinda ugly, some heaving in the end but not too hard, good speed of reps. My upstairs pullup bar is very narrow, thus overhand grip is kinda not-nice looking. But that, I believe, doesn't mean the exercise is invalid. I really wanna share my book with someo...

 24.09.2025 Blood meridian, all that scalping shit - it's exactly like them fucking sparrows in china, or snakes in india under british raj. Fucking british. Or like mouse tails in vietnam, except in that case mouses were left to live. Isn't that all funny, real funny? I've been a mess, I've been borderline ill. Brain feeling inflamed although i know there is no such thing as brain inflammation. I wanna train, I've been feeling like shit and training is the only way to fix it. I've been obsessed with my book, in my head, thinking nonstop all the while feeling lowered energy. It's not fair to assume I've been like that cause I set PRs, no no. When I failed at my DL I burned up, now I set a couple rep prs in bench and squat and apparently I'm a limp piece of fish. No way. I've been getting angry. Interesting. Need it. I need more. I'll have what I'm having. I wanted to tell you about the book. The book I've been obsessed with. It's ...

 22.09.2025 I've been feeling mediocre. Doing something wrong. Sleep okay though. Nutrition mediocre. Annoyed, irritated. It's a cycle, it's not unusual. I've been doing something wrong. Small things, I think, excesses. Possibly not eating enough. The robusta is not great either. I wanted to have a workout today but I didn't have energy right away. I woke up, had a 35/420 of that robusta, pondering whether I like it or not, felt insane irritation. Empty stomach, and I ate some vegetables too. You'd think I'd be more sane after eating vegetables. I am, but only now, after sleeping a bit more. Mosquito keeps trying to get into my ears or nose. Workout L-flys / full range flys 2 kg dbs - 2 sets of 10/10 Some weightlifting shoulder stretches with light rubber. Full range flys 6 kg dbs - 2 sets of 20 - pretty hard today somehow One arm press 21 kg db - 2 sets of 10 It's crazy how shit I feel today. Almost everything is okay but I'm out of energy. Might be...

P.S. I HAVE BEEN MISSING OUT SO MUCH BY NOT WRITING AFTER TRAINING! GUHH! MUST ALWAYS CREATE WHEN BLESSED! ✝✊🔨⚡  19.09.2025 *** Well, it's technically 20th - shortly after midnight 😁 I ain't been feeling that well after that coffee abuse and morning deadlift, but I got better. Light workout Curls / full range flys superset 2 kg dbs - 2 sets of 20 6 kg dbs - 3 sets of 20 Drag curls / OHP superset 17 kg ez bar - 2 sets of 20 Lat pulls Very light rubber - 2 sets of 20 Chinups - the "heavy" exercise of the day 6 sets of 4 - experimenting with pause in between reps, standing on the floor. Interesting. It's harder for barbell exercises if you do it. But in pullups it might be harder cause it makes every rep full range. But you don't have to hang, can let the blood in. I'm keeping it easy by doing low reps and more sets. Don't do pullups against the wall with a boner, heh. Squats 6+6 kg dbs - 3 sets of 10 20.09.2025 Put em together. Nice day, sleep moderate...

 19.09.2025 Interesting day. It's going well, I've done some nice writing. I decided not to train past midnight and change a little - I started my session at 6 am. Weird, isn't it? Workout Deadlift 20 bw 20 for 20 70 for 8 120 for 8 160 for 8 203 for 8 - first rep overhand, rest straps 240,5 for 8 - very nice, a PR, although I admit I've done it lazily. I did two reps, took a break to chalk up better, then smooth enough, took a break before 8th rep, didn't bother lowering it. Still nice! Not dying for breath and liver wasn't hurting... at least at first 😁 Just as I thought about it it started hurting, really pumped with blood. Is that what liver pain is, just a pump? I gotta learn to enjoy it then 😁 Just so we're clear, my intuitive plan for today was 240 for 3 sets of 8 and 260 for 3 singles. Mirroring my "New Program" I just finished (two sessions ago). I gotta admit, I feel super strong today. Those 8s though, they're quite something lol. ...

 16.09.2025 Feeling mixed. Didn't sleep great, but ate well. I slept okay. It's possible I slept well but I just don't feel great inside of my head. Hmm. I prefer to sleep better. It's just that today and yesterday I didn't sleep very good, but two days ago and before that I did. I function okay, but not perfect. Reviewing yesterday's scene, but not writing yet. I might be in a perfect mood to write the scene I've been imagining - not quite light-hearted. Workout Warmup - some, getting distracted for about an hour as I finally write and edit - better than yesterday Overhead press 20 - Ressort warmup 50 and 70 95 for 5 - lovely and casual. I think all the high-rep "cardio" I've been doing is doing me some good; head's not blowing up, BP is chill... Must continue doing more high rep stuff! Some more, at least. 105 for 2 sets of 3 - kinda can't get my shit together, too much experimentation! Darn this stupidity! 105 for 5 - got my shit tog...

 15.09.2025 Kinda nice day. Did not get enough sleep. Last two days drained me of some of my energy. Nutrition has been good. Trying to write, it's somewhat uninspired - but I'm scraping it. It's reasonable to try and write when you don't feel like it. It depends. A lot of factors, what you're trying to create. Also I got a sudden bout of anxiety yesterday, silly - when I struggled to return the pants I bought. They're too tight after all! Managed it, but stil had this little fit when I rushed downstairs and cleaned all I could see. That's how it manifests itself sometimes. Happy calm people are massive slobs, hehe (joke). Workout - light one today, wanna do my really nice OHPs tomorrow Curls 17 kg ez bar - 3 sets One arm curls 21 kg dumbbell - 10, 15, 20 and 20 Third set was hard. Trying to do it close to strict, little heave and leaning. Strong pump, forearms not pumped too much. Rubber pulls, light 3 sets of 30 I think that's it. My writing felt unins...

 14.09.2025 I gotta not miss out on a day like today! Heh. *** Enjoying my writing. More chill than I was yesterday but in a great mood. Workout Warmup - rubbers, some Olympic shoulder stretching and elbow flexion 2 kg dbs - 3 sets of 10 L-flys and 10 L-fly-presses Wall pushups, elbows out - 2 sets of 50 Conventional pushups, elbows out - 3 sets of 25 Squats - some warmup first 3 sets of 25 I bought new pants. They're too small for my urine bladder, and for my ass. Otherwise very comfortable. Squatting, pissing, running back to the room then back to the toilet to piss again. Goblet squat 16 kg kettlebell - 1 set of 25 reps Pulled up my pants so they're not pressing onto the urine bladder! 32 kg for 25 - I'm not dying for breath 😀 My cardio already improved 🙉 Front squat with kettlebells 32 in left hand and 16 in right - 25 reps 😁 I believe that's a mini pr of some kind 😂 Finally got my lungs pumping 🚃🥕 Pullovers 6 kg dumbbell - 1 sets of 20 Some hangs and stretche...

 13.09.2025 Another one of those days. I feel a little weird. Off balance! But better than yesterday. Not a lot of time left in the day to do the workout. I was planning to do heavy RDLs. I ate well and slept super well. That makes you wonder... Why slack off? Ate well, slept so good I had lovely, smooth, simple dreams... You know, I'm sort of capable of lucid dreaming. Have been for a long time! Since I was a child. I'm half aware of when I'm dreaming, that's what allows it. I had a lot of instant coffee yesterday - but no workout and no writing. That was a bad idea! Caffeine in instant coffee hits different. I re-acquired the taste for robusta I bought and got used to it. But I know arabica is gonna feel like manna when I taste it again lol. Robusta got more caffeine. I feel good and I don't feel bad. And it is late - but I will work out. AND I will write. As I mentioned earlier, I'm doing an RW2 - "ReWrite 2". I've switched to ACTUAL non-ai assi...

 11.09.2025 Nice day. Slept nice, calm. Ate okay. Been having sort of poor appetite for a couple weeks now. Wonder why. Workout Warmup - none Bench 20 for a lot 70 - 2 sets around 10 120 for 10 kinda stiff, a little awkward, wrestling against my right wrist 140 for 5 okay 145 for 5 hard - gotta sharpen up 145 for 5 a little better! 145 for 5 - micro pr+1 rep 😁 BUT it was a psychological experiment - I had all sorts of ideas about TRICKING myself but I realized I can likely just do 6, two triples! Some old suspicions emerging - I THINK the last rep in the set is BAD cause you gotta rack it! I think I should focus on LOCKING OUT the rep normally BEFORE racking... I have a real bad habit of racking WHILE pressing, combining both! Super stupid! I will attempt to fix it - make the 5th rep stiff and proper and only THEN move my shoulders to rack it! 145 for 5 - easiest one today ! WOW! That oughta be something similar to a pr 😁 AND I managed to not turn my 5th rep into a RERACK - did t...

 10.09.2025 Nice day. Finally got some sleep. Nutrition above average. Mind wavering otherwise okay. Was thinking of doing some Squat today but decided I haven't had a nice all around light workouts in a while. Only really short ones. Today I aim to do more. Also I have been piling up ideas, spitballing for two days. I've entered a "rewrite 2". I'm really focusing on making my story - Marco's story - mine. Also I've been thinking of a better title if I ever end up wanting to put in a book format. I like simple titles that don't connect to nothing else. Like "Penrod" or "Tom Sawyer". Nothing else! There ain't a book called simply "Marco" afaik (there definitely is lol, or at least very likely), so I'm thinking "Michigander Marco". The word "Michigander" has some kind of offensive ring to it, exactly like "Sparkfinger" - oh, that bastard Sparkfinger, how he annoys me lol. And who can say...

 08.09.2025 Nice day. A little tense. Slept I think okay. Nutrition about the same. A lot of garbage consumed, so maybe not that okay 😁 Otherwise feeling above average. Had that super disgusting robusta I bought; apparently it's relatively fresh in terms of when it was roasted. I guess that's believable - I definitely had worse. And today it felt okay. Acquiring that taste, lol. Then I had a cup of instant coffee. Workout Warmup - some Overhead press 20 - 40 70 - 80 - 90 for 12 - feeling okay 100 for 12 - a small PR +2 reps 😁 I'm acting out after yesterday hehe 😏 And they were not very strict at all. I had some real adrenaline here. But I knew I can do it - all I gotta do is put in effort and avoid mistakes, and I did - but it wasn't very strict press of course 😁 It was a bouncy castle/70s style Olympic press. Real grind on the 12th rep! But it was a press, not a pushpress! So that's a PR 😁 Recently I was thinking of trying to do 100 for 10 with a "smooth ...

 07.09.2025 Really nice day. I ate well but couldn't sleep well. Messy, jerky, really angry once I woke up. I bought some incredibly disgusting robusta. It happens! It's gonna be another one of those "bags in the back". THEY are not telling what kind of coffee it is! And I just made a little slip as I was sorting through items. Oh well! I really enjoyed today, after I got over my rage. Enjoyed reading Suttree. I really dislike people who read books and make it a part of their personality. But if I know you personally obviously that supersedes it. It's okay to read book! Just don't tell strangers you do, please 😁 I'm here trying to read and write. I used to be a consumer. Music, is what I started to produce back in the day. An interesting path in life! Then, slep by step, slip by slip, jump after jump - and now I'm actually trying to write. Hmm. The maxout is something that is supposed to happen spontaneously. I have screwed up my recovery, overworked ...

 03.09.2025 Nice day. Been writing and really rewriting a lot of stuff! Went back in time again, heh! That's lovely. Very late cause of that. Enjoying jazz and metal. BUT I managed to do my first set with 130 before midnight! Crazy. Bench 20 - 40 - 70 90 - I think I did do 90 120 for 5 130 for 5 130 for 5 - a little better here, cause I have been having some mild pec tension 140 for 5 not bad 140 for 5 good - in control 150 for 4 - I've done 4 very very good, super controlled reps! Then I failed and tried to do a typical noob bridging lockout! I have a strong suspicion I just failed in my head, not something else! I gotta do it better. 150 for 5 - much better! I was starting to have doubts, but I knew I could do it! The lockout still features some ass jumping, but the arms worked well, no weird flaring stuff, actual pressing effort - and just like that one time long ago, once I pushed past the sticking point I knew I could do it! P.S - 150 for 5 was a tiny PR! 😁 Given all that...

 01.09.2025 Good news so far... Thank you so much for your prayers. Thank God, forever and always! Had some sort of micro-warmup last night. Was considering doing some Bench but decided against it. You know, I did 240 for 4 sets of 4 INSTEAD of 230 last time... LOL. And it was all pretty easy. That's gotta tell you something about my psyche. It's the final microcycle. I'm feeling real good. My legs are stiff and a little fatigued from that 3x3 on Saturday. That was all very easy. But my energy preparedness, the actually muscle cell energy rather that energy "in general" - it wasn't perfect. But when it comes to DL it is close to perfect. I had good sleep and I had good food and my mind has been at ease, warm, ready to light up - but not cracking, not breaking. Been watching videos from Iraqveteran8888 - one where he tried to do a "meltdown" on an AK and then the one with AR. Yeah, AK is better but AR has its benefits obviously! That's why there i...