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Valdosta Log

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Valdosta said:
idk i just press a timer on my phone then pick it up and look after. not really pacing it well
Click to expand...
That’s good shit dude. At this rate, you’ll be smashing any body fat you have.
 
Valdosta said:
4/14/25
still got some food left for the day idk wut to eat so im not logging it. think im gunna make some tikka masala with some chicken thighs for my lunches at work

training
shoulder day. lateral raises (heavy cheating), upright row, cable lats, cable rear delt.

cardio
8:18 mile run @TakeItEazy
gunna go hit some liss on the bike in a lil bit. duration just depends on how long of a movie i find

coach tbda said my form was perfect on these so i figured id share:
streamable.com

Watch unnamed | Streamable

Watch "unnamed" on Streamable.
streamable.com
Click to expand...
That’s why you have god sent traps
 
Valdosta said:
4/14/25
still got some food left for the day idk wut to eat so im not logging it. think im gunna make some tikka masala with some chicken thighs for my lunches at work

training
shoulder day. lateral raises (heavy cheating), upright row, cable lats, cable rear delt.

cardio
8:18 mile run @TakeItEazy
gunna go hit some liss on the bike in a lil bit. duration just depends on how long of a movie i find

coach tbda said my form was perfect on these so i figured id share:
streamable.com

Watch unnamed | Streamable

Watch "unnamed" on Streamable.
streamable.com
Click to expand...
If you want to increase your 1 mile run I recommend doing sprints to get the pace up. I think it benefits you, especially since you been fast in the past.
 
BBruce said:
If you want to increase your 1 mile run I recommend doing sprints to get the pace up. I think it benefits you, especially since you been fast in the past.
Click to expand...
my main this is burning out. i cant run full speed very long at all
 
Valdosta said:
4/14/25
still got some food left for the day idk wut to eat so im not logging it. think im gunna make some tikka masala with some chicken thighs for my lunches at work

training
shoulder day. lateral raises (heavy cheating), upright row, cable lats, cable rear delt.

cardio
8:18 mile run @TakeItEazy
gunna go hit some liss on the bike in a lil bit. duration just depends on how long of a movie i find

coach tbda said my form was perfect on these so i figured id share:
streamable.com

Watch unnamed | Streamable

Watch "unnamed" on Streamable.
streamable.com
Click to expand...
Plot twist: those are kilogram dumbbells
 
Valdosta said:
my main this is burning out. i cant run full speed very long at all
Click to expand...
20 sec sprints, 40 sec rest (8-10x) on high speed is a good start.

I’m not running very much anymore but I do this kind of sprints 1-2x a week and can do a 7:20 mile. I have to do a mile run for work 2x yr and at 240lb long distance running is not comfortable so Treadmill sprints is what I do to keep a somewhat decent mile run.
 
BBruce said:
20 sec sprints, 40 sec rest (8-10x) on high speed is a good start.

I’m not running very much anymore but I do this kind of sprints 1-2x a week and can do a 7:20 mile. I have to do a mile run for work 2x yr and at 240lb long distance running is not comfortable so Treadmill sprints is what I do to keep a somewhat decent mile run.
Click to expand...
thats how i usually do my cardio when im really trying to burn calories. but it doesnt usually translate to me being able to run extended periods
 
4/16/25
lat day
Pull Up (Weighted)
Set 1: 45 lbs x 8
Set 2: 45 lbs x 5
Set 3: 0 lbs x 9
Bent Over Row (Barbell)
Set 1: 225 lbs x 12
Set 2: 185 lbs x 15
Set 3: 185 lbs x 12
Dumbbell Row
Set 1: 150 lbs x 5
Set 2: 120 lbs x 10
Set 3: 120 lbs x 10
Rope Straight Arm Pulldown
Set 1: 50 lbs x 13
Set 2: 50 lbs x 12
Set 3: 50 lbs x 8

tried to hit pickleball with friends. theres 12 courts. we had 8 people. we wait and get 2 of them thats how it usually goes unless the league books the courts mon and tues evening. after playing for 3 mins some faggot comes up and says "we have these 3 booked for our practice." 2 of the 3 were the 2 we were playing on. was pissed and didnt want to wait another 20 mins or however long to get another court so we left. faggots. practice for a joke of a sport thats just meant to be played for fun.

went home and ran 2.6 miles outdoors. bad. lower legs were on fire so i kept having to walk. my heart could take it, legs couldnt.
 
Valdosta said:
4/16/25
lat day
Pull Up (Weighted)
Set 1: 45 lbs x 8
Set 2: 45 lbs x 5
Set 3: 0 lbs x 9
Bent Over Row (Barbell)
Set 1: 225 lbs x 12
Set 2: 185 lbs x 15
Set 3: 185 lbs x 12
Dumbbell Row
Set 1: 150 lbs x 5
Set 2: 120 lbs x 10
Set 3: 120 lbs x 10
Rope Straight Arm Pulldown
Set 1: 50 lbs x 13
Set 2: 50 lbs x 12
Set 3: 50 lbs x 8

tried to hit pickleball with friends. theres 12 courts. we had 8 people. we wait and get 2 of them thats how it usually goes unless the league books the courts mon and tues evening. after playing for 3 mins some faggot comes up and says "we have these 3 booked for our practice." 2 of the 3 were the 2 we were playing on. was pissed and didnt want to wait another 20 mins or however long to get another court so we left. faggots. practice for a joke of a sport thats just meant to be played for fun.

went home and ran 2.6 miles outdoors. bad. lower legs were on fire so i kept having to walk. my heart could take it, legs couldnt.
Click to expand...
You’re pretty heavy, the ground outdoors + your mass.. recipe for load.

Regardless you can train for that since you’re proficient at running
 
TakeItEazy said:
You’re pretty heavy, the ground outdoors + your mass.. recipe for load.

Regardless you can train for that since you’re proficient at running
Click to expand...
i dont get how to make the lower legs not feel like theyre exploding. its the exact same problem i had with boxing. my cardio caught up pretty wuick but then my lower legs are so damn tight i cant do anything
 
Valdosta said:
i dont get how to make the lower legs not feel like theyre exploding. its the exact same problem i had with boxing. my cardio caught up pretty wuick but then my lower legs are so damn tight i cant do anything
Click to expand...
Do you take any orals? Are you hydrated enough? Electrolytes?

I boxed my whole life so I never got leg cramps from that but when I took SD my legs, thighs and calves was so pumped after a run that I had walk back… I cramped in places I never cramped before, I looked amazing but couldn’t move my legs very fast… 😬
 
BBruce said:
Do you take any orals? Are you hydrated enough? Electrolytes?

I boxed my whole life so I never got leg cramps from that but when I took SD my legs, thighs and calves was so pumped after a run that I had walk back… I cramped in places I never cramped before, I looked amazing but couldn’t move my legs very fast… 😬
Click to expand...
*during a run, came halfway before cramping took over and I had to walk/limp to get back
 
Valdosta said:
i dont get how to make the lower legs not feel like theyre exploding. its the exact same problem i had with boxing. my cardio caught up pretty wuick but then my lower legs are so damn tight i cant do anything
Click to expand...

Bro that sure sounds like a hydration issue like @BBruce said. That’s been my Achilles heel forever with running.
I can tell just by looking at you you’re no stranger to running so I’m sure you know all the tricks. Pediolite or equal, diet, Supplements, stretching before and after, massage, blah blah blah. I didn’t pay attention but if your not try switching your longer runs as your first thing of the day.
If your like me and train with weights, donMMA and run all on the same days I seem to cramp up later in the day and following the other workouts when running last. I really have to increase my hydration efforts as the day and my workouts go on if I’m gonna run last.
I know it sounds obvious but I’ve ran and trained with dudes that were completely opposite so you just have to find a routine that will allow you to do it all.
Keep it up man. You’re a specimen for sure. You could almost pass as a fighter. 💪👍
 
AR-15 said:
Bro that sure sounds like a hydration issue like @BBruce said. That’s been my Achilles heel forever with running.
I can tell just by looking at you you’re no stranger to running so I’m sure you know all the tricks. Pediolite or equal, diet, Supplements, stretching before and after, massage, blah blah blah. I didn’t pay attention but if your not try switching your longer runs as your first thing of the day.
If your like me and train with weights, donMMA and run all on the same days I seem to cramp up later in the day and following the other workouts when running last. I really have to increase my hydration efforts as the day and my workouts go on if I’m gonna run last.
I know it sounds obvious but I’ve ran and trained with dudes that were completely opposite so you just have to find a routine that will allow you to do it all.
Keep it up man. You’re a specimen for sure. You could almost pass as a fighter. 💪👍
Click to expand...
im getting easily over a gallon it just seems like my body tightens those muscles constantly or something. hopefully it goes away as i do it more
 
Hey man you know your body better than me. I just figured I’d chime in because what you described sounded a lot like how I get sometimes.
I guess in your case if you don’t think it’s because you’re getting dehydrated then the next glaring thing would be your diet. Sorry man I know from experience that performance is one of the first things to be effected by poor nutrition. You still look great but I can guarantee you you’re not performing at your highest level. You may think you are but you’re not. Clean that shit up.
Btw man I mean all that with respect. You seem like a super good guy so your diet definitely has always worried me. I’d atleast like to see you drop all the soda bullshit anyway. 🤮
 
AR-15 said:
Hey man you know your body better than me. I just figured I’d chime in because what you described sounded a lot like how I get sometimes.
I guess in your case if you don’t think it’s because you’re getting dehydrated then the next glaring thing would be your diet. Sorry man I know from experience that performance is one of the first things to be effected by poor nutrition. You still look great but I can guarantee you you’re not performing at your highest level. You may think you are but you’re not. Clean that shit up.
Btw man I mean all that with respect. You seem like a super good guy so your diet definitely has always worried me. I’d atleast like to see you drop all the soda bullshit anyway. 🤮
Click to expand...
yeah the diets far from perfect 😓
 
4/17/25
sick quad day. very proud of this routine. i used to struggle so much with quads but i hit it about 5 hrs ago and i can tell the damage has been done. theyre gunna be dead sunday. left a little in reserve on squats to prevent injury. still pretty hard, but nowhere near failure. but the higher volume makes up for that. and then the belt squats were pretty tough too.

training
Leg Extension (Machine)
"unilateral"
Set 1: 110 lbs x 12
Set 2: 110 lbs x 12
Set 3: 110 lbs x 14
Set 4: 110 lbs x 10
Squat (Barbell)
"heels on a plate"
Set 1: 245 lbs x 8
Set 2: 265 lbs x 6
Set 3: 225 lbs x 3

belt squat
"gay form (count one side)"
Set 1: 90 lbs x 8
Set 2: 90 lbs x 6
Set 3: 70 lbs x 8
Set 4: 70 lbs x 7
Set 5: 45 lbs x 12

Hip Adduction (Machine)
Set 1: 130 lbs x 12
Set 2: 130 lbs x 8
Set 3: 110 lbs x 7

chest day tommorow, then arms and i'll be back on the normal swing of the rotation (chest, lats, quads, shoulders, arms, posterior). didnt get any cardio in today, started packing for my move may 2nd. moving to a downtown in a midsized city for 6 months. if I dont like it enough to keep me in the southeast, then im moving to downtown salt lake in november.

farmers walk advocate
IMG_9836.jpeg
 
4/18
hit chest. was looking sick af. i look really short in these photos thats how you can tell im filling out. weight still low-mid 190s. this is a great look imo opinion for only being on 200 test.
IMG_9912.jpegIMG_9913.jpegIMG_9914.jpeg

chest day. pretty easy. cable machine i do the presses on has been broken tho so i subbed it for something similar, expect number changes once the machines back in order. first time doing db press in like 2 years so idrk know how to yet.

Butterfly (Pec Deck)
Set 1: 190 lbs x 13
Set 2: 190 lbs x 10
Set 3: 190 lbs x 8
Set 4: 170 lbs x 7

Bench Press (Dumbbell)
Set 1: 80 lbs x 10
Set 2: 80 lbs x 8
Set 3: 80 lbs x 7

Chest Dip (Weighted)
Set 1: 90 lbs x 5
Set 2: 45 lbs x 8
Set 3: 0 lbs x 8

Bench Press (Cable)
Set 1: 25 lbs x 11
Set 2: 20 lbs x 11
Set 3: 20 lbs x 11
Set 4: 20 lbs x 10

Push Up
Set 1: 13 reps
Set 2: 10 reps
Set 3: 7 reps
 

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