Back and Biceps: War on Dad Blog, Sorting Through Collectibles, Archived Match of the Day

Short and sweet recap for today, just to keep my fingers and brain working tonight. 

Life has been a little hectic lately as I start going through the few possessions that I have and make choices about the things that are staying and the things that need to go for all sorts of reasons. Believe, as much as I'd love to hang onto my collection of Star Wars toys and figures etc, there's only so many times I want to have to pack them up and move them when someone, somewhere may be on the lookout for these pieces and be willing to love them and display them for others. 


So if that person is you, here's the Marketplace Link, feel free to make me an offer for the lot / individual pieces. 

All that said, had a fine little Back and Biceps session this evening at the corporate gym. While it's got older equipment that's somewhat ill fitting for a man of my ... er ... girth. It usually gets the job done.

Back and Biceps
April 6, 2025

Neutral Grip Pulldown - 160 x 8, 190 x 8, 205 x 8, 220 x 8, 235 x 4, 4, 4
Close Grip Pulldown - 160 x 12, 12, 12, 12
Bentover Barbell Row - 225lx x 8, 8, 6, 5 (really pre exhausted muscle here)
TBar Row - 3 Plates x 10, 10, 10, 10 (big squeeze, deep stretch)
EZ Bar Curl - 70 (?) lb x 15, 15, 15, 15 (just getting a quality pump)
DB Wide Curls - 30lb x 10, 35lb x 10, 10, 13 (I should've started at 35lb)

Like I said, quick and dirty before starting the graveyard duties. A welcome lift after a busy weekend of moving boxes, sorting through items, giving away miscellaneous stuff and painting my daughters room. All worthwhile endeavors of course, but not quite as stress relieving as a good quality gym sesh.

As for match of the day, here's fun bout from the end of 2022 between myself and "Real Deal" James Roth. Funnily enough, I'd known Roth casually for many years before he got into wrestling after seeing him many times at the local gym. One of those things where we'd never really spoken aside from casual gym stuff. Glad to see him doing quite well for himself in the local circuit these days. Pretty sure were due for a rematch (Just putting that out there for promoters looking to make some money.)

All for now,

AK

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War on Dad Blog: Tweaked for Preference

Just because I haven't logged it for a few days, here's a very exciting redux of my last 3 workouts and some reasoning behind the tweaks I've made to the "program" I posted about 2 weeks ago.

Don't get me wrong, SuperSets are fun and challenging. But the way I had my program listed previous I found wasn't letting me hit everything as consistently or as effectively as I'd like. And while the old fashion Chest / Back Day idea that Schwarzenegger made famous is challenging as hell, I was finding that all I was really doing was wearing myself down and getting a barely half assed pump on all fronts. Plus, my Delts have been feeling neglected.

And yes, that reads back and sounds silly. But the fact is, how I'm Feeling about my workouts is important. If I don't feel like they're working for me, then I don't wanna do 'em. We as people have more than enough things that we do in life that we gotta do whether we want to or not. The Gym HAS to be something I wanna do, otherwise it just becomes one more chore in my day.

I got enough chores. Working on bettering myself mentally and physically is not allowed to be one of them. Not anymore.

As such, I've switched Back and Biceps, re-pairing them together on one day. I will switch which muscle group takes the priority when I get to this day, but that's fine. These groups pair together much more naturally, working in tandem. That let me put Shoulders and Chest together again, but this time with a real focus on the Delts.  My shoulders have always been lagging for my liking and I want to bring them up. Plus I no longer have any interest in getting back in the "315lb Club" on the bench, so focusing on more moderate weights and complementing the shoulders is how it's gonna be for a time.

While it's too early to tell if this is better/worse for me progress wise, there's no doubt that I've enjoyed them much more than the previous lifts. Which means I'll keep putting in the work.

March 28, 2025

Back w/Biceps
Hammer Grip Pulldowns - 160 x 8, 180 x 8, 200 x 8, 220 x 8, 240 x7, 260 x 4, 3 (was feeling good, wanted to Learn My Limit)
Close Grip Pulldown - 160 x 10, 180 x 10, 10, 10 (last reps of 3rd set were brutal hard)
Bentover Row - 225lb x 8, 285lb x 6, 305lb x 3x 225lb x 10, 10
Meadows Row - 90lb x 8, 8, 8
SuperSets:
Lat Press Down - 50 x 10, 10, 10, 20, 20 (I was being a wuss and pushed final 2 sets)
DB Curls - 25x 10, 35 x 10, 45 x 10, 50 x 6, 6, 6, 40 x 13
Cardio - Shoveled out 2 Households from late MB winter fun - took about an hour or so all told, and a 45 minute dog walk


March 30, 2025
Shoulders w/Chest

SuperSet 1:  
Cable FacePull - 50 x15, 60 x 15, 70 x 15, 80 x 15, 90 x 13, 11
Cable Peck Fly - 50 x 15, 15, 15, 15, 15, 15

SuperSet 2 :
Incline Smith Press - 205 x 10, 10, 10, 10
Upright Row - 40lb x 10, 45lb x 10, 50lb x 9, 40lb x13

SuperSet 3:
Smith Shrugs- 205 x 12, 12, 12, 12
DB Side Lat Raise - 30lb x 15, 15, 12, 12

Cable Side Lat raise - 20 x 10, 10, 10
Tricep Rope Extension - 50 x 15, 15, 15, 15, 15

No cardio specific today save for hauling parts around at work both by hand and otherwise. After I wake up I'm planning on either ring training or  specific gym session. We'll see how things play out tonight.

But yeah. That's my exciting last few days. Good ones to be sure. More actual thoughts and updates and more coming soon. Ish.

AK

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Learn Your Limits

I'm sure just writing that blog title makes certain segments of the "ManoVerse" wanna deride and belittle me for being a Soy Boy, a Pansy or some other kinda 12-Ply Soft schmuck. 

*Mimics some deep voiced, all-traps-no-neck-dude-bro* "You can't be a MAN unless you push through and break your limits! No Days Off, Bro!  We ain't got time to Bleed."

Or some shit like that.

Look. I'm not saying that it's a bad idea to push yourself. To test your limits and see just how far one can push themselves. In fact, if we as a people ever want to improve ourselves it's Essential that we push to our limits. See how far we can stretch and develop in order to grow, to evolve and to - hopefully - be better.

But as much as some jag-offs will live that "All Gas, No Brakes" mentality, the reality is that everybody hits a point where they have to just stop. Assess objectively where they're at and evaluate their next course of action.

Nobody can go at Mach 10 forever. Hell, that's why it's Mach 10. There's 9 other Machs' to hang around at before you lose cabin integrity, Maverick.

Sorry. Dorky.

The point is, on some level I think we're all guilty of doing this to ourselves. I see it in my family and friends all the time. Moreover, I see it in the fatigued blue-grey eyes of the 300lb goon who stares back at me in the mirror every time I need a shave. 

In spite of my best efforts to try and modify my efforts, limit my responsibilities and take more time for myself. The truth is, I suck at it. Sure, I'll have time to just power down on the couch, watch my Jets play hockey and chill. But that comes in fits and starts when my body and brain have been pushed as far as they can go doing everything I can to keep the lights on and my loved ones fed, happy and supported.

This isn't meant to be a "woe is me, blog" but merely a warning. To myself and others.

Learn Your Limits. We can't be everything to everyone else if we aren't able to protect ourselves. Physically, Mentally and Emotionally.

This applies to everything. 

There are so many things I want to do. Write this blog. Write my next novel. Record my podcast. Train and lean out in the gym. Get in the wrestling ring once a week to work on my craft and help the next generation. Be a good dad. Walk my dog. Help love and support my family. Be there for my girlfriend in a present and substantive way.

Jesus... that's a lot. And nothing in that paragraph lists any of the things that I HAVE to do just to be able to do those things.

The consolation I take in this moment as I write this on barely 4 hours of sleep is that I'm actually BETTER at recognizing my limits than I used to be.

Like some kind of a moron I was at the gym before going to wrestling training. Because I was feeling like my shoulders weren't growing and that I "Needed a lift to wake myself up." To my credit I got about 20 minutes in and realized that I was a complete fucking moron. Everything hurt, I was sweating less from effort and more from pure fatigue, and my mood was so sour that every person just existing in the weight pit was irritating the hell outta me.

So I left.

Old me? Fuck that noise, I'd be in that gym going twice as hard. Punishing myself for being "weak" and going until I had a headache or worse.

But by admitting that I was at the end of my rope, and acknowledging that I wasn't doing myself any favors - I was able to make a better decision and get gone.

The gym will be there tomorrow. Or the next day if I'm up for it. It's fine, Big Fella. 

Look... As much as I want to make a really clever or salient point here, the truth is that we all just need to be kinder to ourselves. To admit that we can't always be everything to everybody, that sometimes we can't even do that for ourselves.

And good grief, that's okay.

So when you're ready. When you're well rested and properly hydrated. When you've been fed. When you've spent time with your loved ones and recharged that personal mental and emotional battery.

When you've done that. Then go out and Learn Your Limits. Whether that's in the gym, in the ring, in pursuit of knowledge or business ... Go forth and learn.

Maybe by then you'll be ready to push them a bit further than you thought you could.

Be well. Take care of yourself. 

AK

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War on Dad Blog update

Short and Sweet, today.

Chest / Back w/Shoulders
Mar 15/2025

SuperSet #1
Flat Barbell Press - 205lb x 10, 8, 8 (after 4 warm ups. S/S w/Rows)
T-Bar Row - 3.5 plates x 10, 10, 10 (2 Warm Ups, 5 total sets at this weight, big stretch)
SuperSet #2
Meadows Row - 2 Plates x 8, 8, 8 (could've done more reps, but focus on stretch/squeeze, S/S w/next)
Side Lat Raise - 30lb x 12, 12, 12 (left Shoulder ow, worked through, heart racing by end)
SuperSet #3
Incline Smith Press - 1.5 Plates x 12, 12, 12 (nice pump by the end)
Side Lat Raise - 30lb x 12, 12, 12 (Yes, 6 sets total side lats, keeping this simple)
SuperSet #4
Lat Pulldown - 160 x 12, 12, 12 (just to finish and wear out the lats)
Incline SitUps - 15, 15, 15 (been awhile, felt good)

A fella forgets how much work it is to SuperSet everything. Going during an off hour is basically mandatory given how much switching from exercises can be a Pain in the Ass if theres a crowd. Thankfully, the "shoot job gym" is usually empty by 1030pm. Nice pump all over. And good to push myself in this way. Been a while. Looking forward to a cardio only day tomorrow (he says anticipating that he'll still train legs).

A busy few days without training as I dealt with some family obligations and other stuff. Lots of dog walking which is both good and bad. The damned side walks are icy as the dickens and my silly dog likes to yank un expectedly, which makes it hard to balance on all that ice. Aching knees et all.

Yeah yeah… old man problems.

But a nice change to the workouts. While I don't think I'll ever go back to the perpetual drop set training I used to do back in my early 30s, this is a nice compromise - letting me push myself, keep my HR up at a good clip and still move a moderate amount of iron.

Cool.

I'll have more insightful stuff to say / plug soon.

AK

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Time to Change Up the Workouts - Trying to Make the Old, New Again

After about 2 months of the routines that I've been doing  I realized that I've been getting pretty bored which isn't super uncommon for me. I've been making some small progression thankfully, but at the same time I think I want to focus on something more simplified.

Don't get me wrong, I love a good bro split as much as the next Gym-Bro. I'm just feeling stagnant. And heavy.

Being a Superheavyweight is cool and all, but making sure I can wrestle for longer then 10 minutes without getting thoroughly winded has to be my priority. And like - longevity and overall health, naturally. My nutrition hasn't been terrible and I am clearly losing some "lb's" from around the ole' midsection, but I would like to see if I can ramp things up a bit.

Now, this isn't just change for changes' sake. In fact, most recent studies show the benefit of consistency. Of staying the course. How else can one make strength gains if you aren't keeping with the staples and sticking to them with progressive overload?

And of course, those studies are completely right.

However, I'm not interested in making any more strength gains. At the risk of ego - I'm plenty strong. Ain't nobody looking at me and thinking "This guys some pencil necked geek." 

But even if they do think that - If you think that  -  Get fucked. I don't care what you think.

One thing I've always prided myself on as wrestler was being able to keep step with anybody in the ring. ANYbody. Never mind being 6'4"-plus and north of 260 pounds (ah, the skinny me days) my greatest ability was that I could step nose to nose with anyone and match them in that ring.

These days after putting the Blaze Pro rookies through some "Johnny Devine inspired" blow-up drills, I am well aware just how much of a step I have lost in that regard.

So. Time to make the change. 

All workouts going forward will be simplified to an Upper Body / Lower Body day, separated by a cardio / mobility exclusive day in between. This might change from session to session depending on equipment availability, gym location and my overall recovery.

In theory I see the split looking like this:

1) Chest / Back w/Shoulders 
2) Cardio / Mobility / Stretching Day
3) Legs and Core
4) Cardio / Mobility / Stretching Day
5) Triceps / Biceps w/Shoulders
6) Cardio / Mobility / Stretching Day
7) Legs and Core

And repeat.

Yeah, writing it out like that looks like a lot. And obviously I don't think I'll actually be training 7 Times a Week anymore. But breaking it up like this will ideally give my muscle groups a real chance to recover.  Leg Days won't look too much different than they do now. Still primarily a machine focus since that's where I've noticed the most consistent growth and stability. On the upper body days, the Push/Pull portions will be done as SuperSets - just to save time and keep the body moving>

So, if you've made it this far in the blog without rolling your eyes, clearly you're a dear friend, follower or one of the current trainees ;)

Either way; Thanks - or you're Welcome.

More writing soon. I've been revisiting all of my OverDrive writings and am getting back into that headspace to tell more of Joe's adventures. I've put reminders onto my digital calendar to act as deadlines for the 4th book. Which is both way overdue and hopefully as fun to write as I think it will be to read.

Back in the ring Monday evening. Wasn't able to work with the Blaze Pro Trainees on Wednesday night, but if any of them are reading this here's your homework for the weekend: Log onto NETFLIX and watch the NXT Main Event. Vacquer and Guilia had an excellent bout and made practical use of many of the drills we've been working on lately in their match. Give it a go.

SHIRTS and BOOKS and MORE always available. Just hit the links and we'll get you what you need. 

Later,

AK

Top 3 Book Recommendations for September 2023

As I slog through my life and begin to get back to work on my own creative endeavors it seems fitting to take time to plug and give thanks to some of the other authors and creators who've helped to inspire and entertain me during this phase.

#1 Don Winslow's "The FORCE" is a harrowing tale of corruption, violence and intrigue within the politics and police of New York City. Unlike anything I'd ever read before and I absolutely could not put it down. Hit the link and Order your copy Today!

#2 "Why We Love Star Wars" by Ken Napzok. An absolute must for anyone who grew up on any version of the stories told in that Galaxy Far, Far Away. A series of essays and ideas inspired by all things Star Wars, an emotional deep dive on themes and scenes that stick out for us all, and an excellent insight into the mind of someone who found resonance in these iconic tales.

#3 "Everything Fat Loss: The Definitive No Bullsh*t Guide" By Ben Carpenter

Those who are into fitness and weight loss know full well just what a minefield the social media influencer landscape can be for all kinds of topics. Ben Carpenter is a no nonsense voice of reason within that space and has made it his mission to debunk the bullshit and give only the straight goods. This book is backed by hundreds of studies (that you can actually find links to and read for yourself) making it for my money the best and most complete book ever written on this topic. Please order yourself a copy today!

That's all for today. See you again in October for more recommendations. 

AK