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The Battle Chef's Log


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5.2 20/02/25 Sets Reps Weight        
Prep Dynamic Shoulder 2 - - y y    
Prep Prying Squat 2 4 - y y    
Prep T-Spine Rotation 2 1 - y y    
Prep Hip Bridge 2 5 - y y    
Prep Hip Hinge 2 6 - y y    
A1 DB Bench L 4 6 44# 6 6 6 6
A1 DB Bench R 4 6 25# 6 6 6 6
A2 Arm Bar L 4 5 15# 5 5 5 5
A2 Arm Bar R 4 5 15# 5 5 5 5
B1 DB Row L 4 6 60# 6 6 6 6
B1 DB Row R 4 6 44# 6 6 6 6
B2 KB Halo 4 6 35# 6 6 6 6

 

 

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5.3 20/02/27 Sets Reps Weight        
Prep Dynamic Shoulder 2 - -        
Prep Prying Squat 2 4 -        
Prep T-Spine Rotation 2 1 -        
Prep Hip Bridge 2 5 -        
Prep Hip Hinge 2 6 -        
A1 SL Farmer Deadlift L 4 6 70# 6 6 6 6
A1 SL Farmer Deadlift R 4 6 70# 6 6 6 6
A2 Copenhagen 4 6 - 6 6 5 5
B1 Reverse Hyper 4 6 30# 6 6 6 6
B2 Farmer's Walk L 4 40' 70# y y y y
B2 Farmer's Walk R 4 40' 70# y y y y
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5.4 20/02/28 Sets Reps Weight        
Prep Dynamic Shoulder 2 - - y y    
Prep Prying Squat 2 4 - y y    
Prep T-Spine Rotation 2 1 - y y    
Prep Hip Bridge 2 5 - y y    
Prep Hip Hinge 2 6 - y y    
A1 DB Press L 4 6 44# 6 6 6 6
A1 DB Press R 4 6 35# 6 6 6 6
A2 Lat Pull Down 4 5 175# 6 6 6 6



Been feeling sick and have not been sleeping well, but I have not missed a session in the last 2 months (apart from surgery week).  SO yay.

Done with the rehab routine going to start switching back over to 5/3/1 over the next 2 weeks.

 

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0.1 20/03/02 Sets Reps Weight      
Prep Dynamic Shoulders 2 - - y y  
Prep Dynamic Hips 2 - - y y  
Prep KB Halos 2 8 16kg y y  
Prep Prying Squats 2 5 BW y y  
Prep Glute Bridge 2 5 BW y y  
Prep T-SPine Rotation 2 2 - y y  
A1 SSB Squat 3 5 150 5 5 5
A2 Plank 3 30" Low 30 30 35

 

Bleurgh, low-grade colds suck.  Squats felt good, that SSB bar is amazing.  

 

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5 hours ago, The Battle Chef said:

Yesterday I squatted 190# for 3, which was really nice.

BUT MORE IMPORTANTLY, my A1C (blood sugar indicator measured for diagnosing type 2 diabetes) went from 9.0 (dangerously high) to 5.7 (the upper limit of "normal") in 3 months!  All the low carb/fasting bullcrap actually worked!

 

Awesome!!

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deadlift and overhead press testing went well blah blah unimpressive numbers.

 

Finally back on "proper" training.

 

1.1 20/03/15                  
Prep Dynamic Shoulders x2 y y            
Prep Dynamic Hips x2 y y            
Prep KB Halos 2x8 8 8            
Prep Prying Squats 2x5 5 5            
Prep Glute Bridge 2x5 5 5            
Prep T-SPine Rotation 2x3 3 3            
A1 SSB Squat 75 x8 8 92.5 x6 6 112.5 x6 6
    130 x3 3 150 x3 3 167.5 x3+ 3
A2 Windshield Wiper Floor 5x6 6 6 6 6 6    
B1 GHR Bottom 3x5 5 5 5        
B2 Farmer's Carry 50# 3x60' y y y        

 

I am very relieved that all the hard work is paying off, I'm having a relatively easy time maintaining the lost weight and I feel like my energy levels are stable.  Now I just gotta keep drilling it into my head that I gotta maintain all the changes and make them my new normal so I do not go back to being a sick piece of shit all the time.

The form for the windshield wipers and GHR shall be described as "rustic".  Yeah, that's a good word.  It'll come along soon enough.

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1.2 20/03/18                  
Prep Dynamic Shoulders x2 x x            
Prep Dynamic Hips x2 x x            
Prep KB Halos 2x8 x x            
Prep Prying Squats 2x5 x x            
Prep Glute Bridge 2x5 x x            
Prep T-SPine Rotation 2x3 x x            
A1 Bench Press 65 x8 8 80 x6 6 95 x6 6
    112.5 x3 3 127.5 x3 3 142.5 x3+ 5
A2 Barbell Row 65 x8 8 80 x6 6 95 x6 6
    112.5 x3 3 127.5 x3 3 142.5 x3+ 5
B1 DB Press 35# 3x8 8 8 8        
B2 Lat Pull Down 135# 3x8 8 8 8        

 

Good workout despite hectic and stressful work day.  This virus is shutting things down pretty fast in my quiet corner of the world.  

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1.3 20/03/19                  
Prep Dynamic Shoulders x2 y y            
Prep Dynamic Hips x2 y y            
Prep KB Halos 2x8 y y            
Prep Prying Squats 2x5 y y            
Prep Glute Bridge 2x5 y y            
Prep T-SPine Rotation 2x3 y y            
A1 Deadlift 100 x8 8 122.5 x6 6 147.5 x6 6
    172.5 x3 3 197.5 x3 3 222.5 x3+ 5
A2 Copenhagen 5x5 3 3 3 3 3      
B1 Goblet Squat 16kg 3x6 6 6 6        
B2 Yoke 185# 3x40' y y y        

 

1.4 20/03/21                  
Prep Dynamic Shoulders x2 y y            
Prep Dynamic Hips x2 y y            
Prep KB Halos 2x8 y y            
Prep Prying Squats 2x5 y y            
Prep Glute Bridge 2x5 n n            
Prep T-SPine Rotation 2x3 n n            
A1 Overhead Press 40 x8 8 50 x6 6 60 x6 6
    70 x3 3 80 x3 3 90 x3+ 5
A2 Lat Pull Down 70 x8 8 85 x6 6 102.5 x6 6
    120 x3 3 137.5 x3 3 155 x3+ 5
B1 Wide Grip Bench 95# 3x8 8 8 8        
B2 Wide Grip Row 95# 3x8 8 8 8        

 

 

The gains roll on despite the state of emergency.  

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2.1 20/03/23                  
Prep Dynamic Shoulders x2 y y            
Prep Dynamic Hips x2 y y            
Prep KB Halos 2x8 y y            
Prep Prying Squats 2x5 y y            
Prep Glute Bridge 2x5 y y            
Prep T-SPine Rotation 2x3 y y            
A1 SSB Squat 75 x8 8 92.5 x6 6 112.5 x6 6
    122.5 x5 5 140 x5 5 157.5 x5+ 6
A2 Windshield Wiper Floor 5x5 5 5 5 5 5    
B1 GHR Bottom 3x5 5 5 5        
B2 Farmer's Carry 65# 3x60' y y y        
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2.2 20/03/24                  
Prep Dynamic Shoulders x2 y y            
Prep Dynamic Hips x2 y y            
Prep KB Halos 2x8 n n            
Prep Prying Squats 2x5 n n            
Prep Glute Bridge 2x5 n n            
Prep T-SPine Rotation 2x3 n n            
A1 Bench Press 65 x8 8 80 x6 6 95 x6 6
    102.5 x5 5 120 x5 5 135 x5+ 5
A2 Barbell Row 65 x8 8 80 x6 6 95 x6 6
    102.5 x5 5 120 x5 5 135 x5+ 5
B1 DB Press 37.5# 3x8 x x x        
B2 Lat Pull Down 135# 3x8 x x x        

 

 

Ahh the wonders of spring.  Snow is melting, birds are singing, the dog is eating freshly thawed turds and dead rodents.... Country life!
The little shit muncher was up puking most of the night, so I did not have the best night sleep.  

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2.3 20/03/29                  
Prep Dynamic Shoulders x2 y y            
Prep Dynamic Hips x2 y y            
Prep KB Halos 2x8 y y            
Prep Prying Squats 2x5 y y            
Prep Glute Bridge 2x5 y y            
Prep T-SPine Rotation 2x3 y y            
A1 Deadlift 100 x8 8 122.5 x6 6 147.5 x6 6
    160 x5 5 185 x5 5 210 x5+ 5
A2 Copenhagen 5x5 5 5 5 5 5      
B1 Goblet Squat 16kg 3x6 6 6 6        
B2 Yoke 205# 3x40' y y y        

 

I lost a few training days due to some workplace issues around getting laid off and my department getting temporarily shut down.  Oh well, plenty of time now.

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12 hours ago, The Battle Chef said:

No sympathy for him!  He never learns his lesson :P

 

 

LOL oops. :D 

 

12 hours ago, The Battle Chef said:

I lost a few training days due to some workplace issues around getting laid off and my department getting temporarily shut down.  Oh well, plenty of time now.

 

Yikes, I'm sorry. :( 

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