doc_apoo

Hey you nerds! It's been a long time since I've posted. I've gone through a lot of life changes all at one time and I lost track of the community. I'm deployed right now, going through a divorce (amicable if very sad), bought a house that I'm gong to be selling when I get back and focusing on one day at a time. Luckily, all the days out here run together and give me lots of time to train. My current goal is a 1500 pound powerlifting total at 220 bodyweight. I'll be easing back into the community until I get into the groove again. Until next time!

Here you go. Bugout Bag

I'm back! Vacation was most excellent. I had 6 servings of In'n'Out in 10 days and I regret nothing. I did manage to lift the first week of vacation but intentionally took an entire week off. I had been wanting to do this for a while to see what it did for my body. After 4 or so months of working out the majority of the week, I have to say: I'm never taking time off again. Everything was tight and sore and my knees hurt and just no. Never again. Let's see it: Skwaaaat: Volume WU 1- 45 x 10 1- 95 x 10 1- 135 x 10 1- 225 x 5 WS 4- 315 x 3 I wanted some decent weight volume here, and I think I got it. I'm a bit sore today, but I'm going to work right on through the DOMS for some heavy today. I think it was more the accessory work than anything else. DL: Heavy WU 1- 135 x 5 1- 225 x 3 1- 315 x 2 WS 1- 405 x 1 0- 425 x 1 1- 365 x 4 I got up to a good weight, 4 plates is feeling easier off the ground. Didn't get 425 which isn't surprising after a full week off. Got in just a little bit of volume at 90% to finish out the heavy set. Happy with my lifts, they felt clean. I think next week I'll try some deficit work along with my volume. Accessory: 5 x 10 Leg extension 5 x 10 Seated leg curls Heavy weight. That's probably where my DOMS are from. I'm thinking of throwing in shrugs, but that brings my workout time to well over an hour and a half that it's at now. Not sure if the time commitment is for me. Thoughts? Lose one of the other accessories? So I'm glad to be back. Today is bench, lets see how that goes. I could've gone either heavy or volume this week and I went with heavy for no reason whatsoever. Just because. Programming at its finest. Tango and Cash people!

I am on vacation, but still working out. Updates will happen in bunches when I get back. I have one more barbell sesh and then I'm taking an entire week off of working out. What will I do with these hands? Who knows. Uhbuhbye

Hey ya'll, I'm going through some personal stuff. Funny commentary will come eventually. Skwaat: Heavy WU 1- 45 x 10 1- 95 x 10 1- 135 x 5 1- 225 x 3 WS 1- 315 x 2 1- 345 x 2 1- 375 x 1 That last one was a PR. Bench: Heavy WU 1- 45 x 10 1- 95 x 10 1- 135 x 5 WS 1- 225 x 2 1- 245 x 2 1- 265 x 1 Accessory: Low row: 5 x 10 Tricep pull down: 5 x 10 See you all later today.

Another week, another tweak. If you aren't evolving, you are dying a slow death. I read that somewhere. Or I typed it and it sounded like something someone said. Or I'm from the fuuuuuuuuuuuuuuture wooOOOOoooOOOOO! Wait, what? Oh right, I lifted today. Skwaaaaat; Volume WU 1- 45 x 10 1- 95 x 10 1- 135 x 10 1- 225 x 5 WS 1- 315 x 5 1- 315 x 2 1- 305 x 4 3- 225 x 5 (pause skwaat) Today was a weird day for skwaaats. I was mentally there, focused and then it was like my legs couldn't do what I wanted. I have been skwaaating everyday for a while now so maybe it's simple fatigue. It didn't hurt but I had to grind the second set of 315. I usually can do that for sets but not today. Knew my limits and dropped weight and worked on something else. Pause skwaaats, where I took a 3 second pause in the hole. Interesting variation, something I'm going to try more. Deadlift: Heavy WU 1- 155 x 5 1- 245 x 5 WS 1- 335 x 2 1-425 x 1 0- 435 x 1 So there I was, deadlifting a bunch of weight and then BOOOOOOM, hit a PR. Finally got past that nasty 405. I used the 55lbs bumper plates which was a total mental trick to make it look like only 4 plates. It worked and It was ugly but I for sure locked it out. It felt so good that I was going to slap a few fives and go for 435 but right as was standing over the bar, two seconds before my lift, one of the ladies who worked there came up to me and practically screamed at me "You clean up the chalk, yes?" I was so focused that it took me a second to even figure out what she said, so she said it again. "The CHALK, you clean it up!" Normally I'm not a rude person and have worked in customer service long enough to know that there is always two sides to the story, but I may have exploded a bit. I said some choice words and her eyes got wide and I assured her that yes, I will clean up my chalk as I always do. It was just enough to push my off my routine and royally screwed me. I tried the lift but couldn't get it. I wandered around and muttered for ten minutes before moving on. So frustrating. Accessory: Seated Leg Extensions: 5 x 10 Seated Leg Curls: 5 x 10 It was a heavy day so I upped the weight. It is going to be fun walking tomorrow. I took a warm epsom salt bath and a few cold showers and I'm only have one glass of single malt and going to bed early. I will still be sore and tomorrow is heavy skwaaaat and bench. Oh what a joy. T-minus 3 days to road trip.

Take a hot bath then a cold shower. Game changer.

I think I'm going to try to get one of the personal trainer certificates as well as the group training certs. I really enjoy what I do, and I really enjoy helping other people out at the gym. Teaching has been a passion of mine for a long time and I'm pretty good at it. I'm also looking into shifting my focus from nursing to more of a physical therapy route. Thanks me for having the GI Bill. Good decisions. SkwaaaaaaaT: Volume WU 1- 45 x 10 1- 95 x 10 1- 135 x 10 1- 225 x 5 WS 2- 275 x 5 2- 295 x 5 I did have to grind out the last rep of each heavy set. I think I'm ready to go ahead with some PRs next week, maybe even trying to hit 4 plates. Very exciting things coming, maybe I should deadlift everyday. No, that's a terrible idea. Keep deadlifts a treat. Bad Doc. OHP: Volume WU 1- 45 x 10 1- 95 x 10 WS 4- 135 x 5 I tried supersetting lat pull downs, but someone took my machine and I wasn't getting the quality I wanted so I slowed down a bit. The first working set was a freaking grind, but it got better after I took my time. The last set felt heavy but doable. I haven't done this in a few weeks, so I'm glad I could come back and get some quality at the end of a long week. Accessory: Lat pull down 10 x 10 at 100lbs Pec fly 6 x 10 at 120 lbs I probably could go heavier with the lats, but it's been a long week and I wanted volume. Didn't want to have to quit early on that, so next week will be heavy and I'll pile it on. Not a lot going on at work so I had extra time to get a good stretch in and added the pec fly. Good weekend coming up, get some rest and come back and kill it next week. Shut down the club.

It's Oly day, it's Oly day, oh what a day, it's Oly day! Well, yesterday was but I didn't post yesterday. Skwaaat: Heavy WU 1- 45 x 10 1- 95 x 10 1- 135 x 5 1- 225 x 3 WS 2- 315 x 2 It's the mid workout and frankly, I wasn't having any fancy nonsense. Lift some big weights, get out. I even racked 355, looked at it and remembered that the iron will abide for another day. Power clean: Just technique work. 2 x 5 65lbs 3 x 5 95lbs It felt a little more comfortable this time around. Got into the front rack quicker, took more of my arms out of the equation. It's a work in progress and I'm happy I'm physically able to do it. So a nice and easy 3rd day workout to help recover from the craziness. I'm pretty tired today so I might just skip it and wait till next week. Or power through. I did pack an extra scoop of my preworkout. I guess we'll just have to seeeeee. Deuces!

Hey hey, me too! Sent from my SM-G920P using Tapatalk

I'm not sure if the phrase "everything is awesome" was created for me but... wait, yes it was. Because today was awesome. I'm really glad I'm in charge of a class and can send them out for a two hour lunch. Secretly, I take a two hour lunch to get in a quality lifting session. Like a boss. Skwaaaat: Volume WU 1-45 x 10 1- 95 x 10 1- 135 x 10 1- 225 x 5 WS 4- 275 x 5 Lots of volume after a big heavy day (and legs included) makes me happy in pants. I mean, I'm happy with how my pants fit you sick bastards. I have been monkeying around with low-bar now that my shoulders are mobile and it's an interesting transition. I am not sure if I'm hitting my depth so I'll record some and see. It felt like it but maybe because my back was straighter that I wouldn't see the bar go down as far? Weird. Answers would be appreciated. Bench: Volume WU 1- 45 x 10 1- 95 x 10 1- 135 x 10 WS 2- 205 x 5 2- 225 x 3 BONUS AMRAP- 135 x 25 225 felt smooth and I'm getting the hang of using the lower body drive to bench. I used my weightlifting shoes to get a better angle and opened up my hips a lot more to get the extra oomph. Nothing felt super difficult and I didn't grind any reps. AMRAP felt good and I might have been able to do more but I didn't want to hurt myself. Accessory: Low row: 10 x 10- 100lbs Tri push down: 10 x 10- 50lbs Oblique roman chair raises: 3 x 10 w/ 25lbs Reverse roman chair: 3 x 10 w/ 25 lbs Good feelings all around. Nailed the accessory work. Like I've been trying to do, I included some core work. I'm hoping my fragile hips don't pay for it tomorrow. I felt twingy with the reverse roman chair... I think I'll be ok. Or not. Either way, it's Oly day tomorrow. Power cleans. My question to all of you, dear readers, does it get repetitive to see my warm-ups? It feels like it. It's the same except for skwaaats which are adjusted to volume or heavy. I'll keep throwing them up there as they are obviously part of the workout. Just curious. Shabbat shalom

Hello my little chickadees, it's been a while, hasn't it? Truth is, I fell off the wagon a bit and didn't have much to update. Did some ruck marching, did some flag marching but nothing worth a post over. But I'm back with a vengence and restarting with a volume week. The six week challenge is over and frankly all I want to do is lift all the weight. Let's see the breakdown, Jimmy: Skwaaaat: Heavy WU 1- 45 x 10 1- 95 x 10 1- 135 x 5 1- 225 x 3 WS 1- 315 x 2 1- 345 x 1 1- 355 x 1 Starting with heavy skwaaats after basically a week off, not bad. Obviously not my PR but I'm highly satisfied, especially after my 150 body weight squats this morning. Deadlift: Volume WU 2- 135 x 10 1- 225 x 10 WS 3- 275 x 5 2- 315 x 3 I love deadlift day. It's so much fun to lift huge weights. My back felt good throughout, a bit tight but solid. Stretching made the tightness go away. All hail the iron. Accessory: 10 x 10 Leg extensions Easy peezy. Well kids, tomorrow is benching day so we'll see how that goes. I know I did volume last week but I didn't get to finish and as I'm not aiming for a specific lifting goal, I'll just reboot and do all volume this week. Next week will be heavy moving right into my vacation. Then I'll have a week of volume right before the wedding I'm going to, so that leaves 3 weeks to trim down, put down the bottle and pick up the iron. Iron Maiden.

No silly memes. Just real talk. I fell right off that damn wagon, right at the end. Life is a funny ole thing, always getting in the way of what I want to do. My new job at the excuse factory has me putting out a lot of product, so let's go to the showroom. I had friends in town. I was working off site and longer hours. I had a surprise 6 mile ruck march (with a broken rucksack. No kidney belt = trap pain for daaaaaaaaaaayz) I had to march in a parade as a colorguard. Not as cool as it sounds. Holding a flag, even with a harness, for 1.5 miles in full dress uniform in 95 degree heat is hard. I did not workout that day. I fell asleep mid-let's play video that night. That's how tired I was. I had a comp day today and went to the lake with the fam bam. I did get two workouts in this week. Tried for the PR in bench and missed. Got some good volume in for DL. I dunno, it just felt like a wasted week. Like all clouds, this one has a silver lining: This is the end of the challenge. Which means I get new goals. Pull-ups and nutrition are high on the priority list for next time. Let's see the grades: Main Quest: Deadlift: A+ Skwaaaat: A+ Bench: B- OHP: B- Overall GPA: 3.5 Not bad. Increased my PRs significantly. Now I'm going to try to perfect these movements through repetition. This will bring strength. This will make PRs obsolete. All the strength is mine. Side Quest: Cardio huh? Well, I walked a lot more, so that's cool. I also rucked, which is cardio. Oh... I put running down? Well then. I guess we'll just say that's a fail and move on. Life Quest: I passed this one. I actually wrote some stuff and when finances come back from doomsville, I'll get the website up and running. It'll be a lifestyle vlog/blog type deal. Which I'm sure you will all read because I'm funny and entertaining and humble. I'm glad I got into this challenge, it's given me a goal and a time frame; both of which I was severely lacking. I got stronger and more confident which is always good. I'll keep doing these challenges, only as a guild member. I'll keep posting in my daily battle log because I likes it. I'll keep lifting because iron is god. Grip it and rip it, amigos. Ha, no memes? Yeah right.

I was wrong, today want better. Even a nap didn't help. Damn you week six. You will not win. Workout will happen tomorrow. Sent from my SM-G920P using Tapatalk

Yesterday wasn't that great. I was feeling kind of poopy after the PT test yesterday, my legs were fatigued from the walk and I just was so blah. I did get some volume in, but it didn't feel right. Almost like I had bourbon the night before. And I also had bourbon last night. So there is that. Ahhh well, it happens. Skwaaats: Heavy WU 1- 45 x 10 1- 95 x 10 1- 135 x 5 1- 225 x 3 WS 1- 315 x 2 0- 365 x 1 I just missed it. And I didn't have the energy to unrack and rerack and do all that stuff after I miss. So I just moved on. Ugh. BP: Volume WU 1- 45 x 10 1- 95 x 10 1- 135 x 10 WS 3- 225 x 3 0- 275 x 1 I tried for a PR and missed but I still got some volume in. So yay? I dunno still a big bag of blah. Superset accessory: 5 x 10 Low row Tricep push down S:nfoipnawfnoasdf;lskdnfoanf. Poop. Today will be better.

OH my gosh, my all things hurt. This last week was heavy on all the things and it wrecked me. I did the best I could, and I completed all the workouts so there was that. I almost made it with OHP and bench. The problem is week 6 of the challenge is all volume work. Maybe I should take the long term view and enjoy my half success in skwaaats and deadlifts. Or I'll just throw it up there and see what sticks. Or maybe not. Well, ok probably. Last week did get off to a late start, after I got Star Spangled Hammered on freedom Bourbon and victory Beer. Monday was tortuous and I didn't have it in my to drive to the gym on my day off. So I started on Tuesday and ended on a Friday, which works out nicely. Lifting heavy 4 days in a row has its advantages. The next program I do might not have that so it'll be a little weird but I think doable. I like the flexibility I have with this one that I sort of do kind of not really. So only 3 more weeks until my sweet vacation and I already look good in my sweet booty shorts that I bought off Amazon. I cannot wait to hit the California sun and I can't wait for the end of the six week challenge to see how I did. And for other challenges. And for lifting. Always lifting.

I almost didn't get to lift today. I almost didn't want to lift today. I had a Physical Training test (PT test) in the morning. I did 60 continuous pushups in 2 minutes, 55 continuous situps in two minutes and completed 2.5 miles walking in around 23:45. It doesn't seem like much but it's maximum effort and anyone that's ever taken one knows it's draining. Normally it's a 2 mile run, but my hips don't lie and they also don't run very well. So I don't do that. I did manage to squeeze in a volume workout, so let's see it, shall we? Skwaaaat: Volume WU 1- 45 x 10 1- 95 x 10 1- 135 x 10 1- 225 x 5 WS 3- 315 x 3 I thought this went well, my legs were a little shot after power walking. I wanted to do 3x5 but I knew that was asking for trouble. 315 is around my 85% range, so I'm glad I got some heavier volume work in today. Feels good man. DL: Volume WU: 1- 135 x 5 1- 225 x 5 WS 4- 315 x 5 (reverse grip x2) This felt like a good pull day, and I really hit it. 315 was very doable and I might have squeezed another set in if I had time. But I didn't. I also didn't go ham and try for a PR. I know this is the last week of my challenge, but it's a volume week. The challenge will just have to stand as is. I've already hit my goal for the deadlift, no need to hurt myself going ham. I also helped out a couple youngish kids with some skwaaat problems. 2 cents worth of free advice from a dude with a mustache at the gym in pink socks. Whatever man. Accessory: Seated leg raises 5 x 10 I'm not even sure if this is the accessory for deadlift, but it's the push to the pull on the quads so I just went with it. Not a lot of weight, as I'm sure I'll feel it tomorrow. And then that was that. I'm home now, basking in the glory of an enchilada. And maybe bourbon. We'll see.

I did! I ordered a Blender Bottle that has detachable compartments for my pre and post workout noms. It's only 20 Oz but I'm always near a water fountain. Sent from my SM-G920P using Tapatalk