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tcw295

Do battle, like a sloth.

176 posts in this topic

The Then

Morbidly obese, full-time nerd, soft creative artist type with a penchant for food and videogames. 

Little to no relationship with exercise until I had a health scare senior year of college, weighed in at 333 pounds and told me to consider surgery. Joined a gym, but didn't get around learning to eat properly until maybe two years later, when I started keto. Keto taught me to log and track, lost much weight, began some barbell 5x5 work and fuckarounditis at a local gym.

The Now

Formerly obese, part-time (ok still more or less full time) nerd, slightly hardened creative artist type with a penchant for food and not enough time for videogames. As I lost the weight, I became enthralled by what my body could do, learned to love exercise in various forms. Did some starting strength, did a bulk on ice cream fitness, did some calisthenics. Currently at a happy medium with calisthenics twice a week and barbell training twice a week with at least one active rest day in between somewhere.

Goals

Stay lean, see if I can reach a normal BMI without crash dieting and still kicking butt in the gym. Picking up the running I put down when winter started, by years end I want to run the 16.5 miles from my house down to Pike Place Market. Working on muscle ups and levers, maybe get a floor L sit this year?

 

Basically stay active, enjoy life, don't settle, blah blah. 


Anyway, What follows next, will likely be a play by play of the last days training or nonsense, as often as I can provide it. Maybe the occasional food porn. Start!

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Yesterday's Events 8/23/2016

5 am. Barbell leg day. Feeling 1000x better today than I did yesterday after birthday fooding. To the gym!

Warmup
Deadlift mobility
Shoulder dislocates
Frog pump +50lbx20
Reverse Hypers x15
Split squats 12.5lb x 8 both legs

Front Squats 
barx6
95x8
140x5
160x5
180x5
180x1

Did the  last 5, was out of breath and dry mouthed, walked over and got water, then came back and did one more good rep.

Deadlifts
95x5
155x5
160x6
160x4


Bonus: Bicep curls
Standing curl 40x6
EZ Bar+10 x20
Standing curl 35x12
EZ Bar+35 x12
Incline seated curls 25x2


Much cheat curling with dem DBs. 25 is too heavy for full extension on seated curls, some day.


Nutrition
1997 calories
133protein
79fat
204carbs
42fiber
43sugar

Notes:
Felt so much better today. 22 minute run at lunch. Accidentally 8:57 mile, wasnt even trying, just listening to my silly audio book... I'll take it. Lots of counter top pullups at work. Taco tuesday and Deus Ex night. Fried a quesadilla in the oil leftover from ground beef, and at one point there was a little bit of fire when some of it dripped on the heating element. So basically, good times.





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Yesterday's Events 8/25/2016

5 am gym time~

Warmup
Bodyline drills
Skin the cat hang, pronated on bar 25s, 20s
Active shoulder hang, 60s, 60s

Handstands
Stomach to wall 40s
Stomach to wall 40s
Stomach to wall 30s

Holy crap I did a full handstand for a brief second!


Flag Training
15s both sides
20s both sides
20s both sides

L-Sit work
57s feet on floor
62s feet on floor
2x10s one leg tucked on parallettes

Nice and shakey by the end of those floor sits, getting stronger yeah?

Parallel Dips, L-sit pullup holds
5x bodyweight dips
10s L sit hang

3x bodyweight dips
12s L sit hang

5x bodyweight dips
10s L sit hang

+10lb dip x10
dips were hard, trying to go parallel to the bars, muscle up training

Bar Dips, Rings Pushups
5 bar dips
2 ring pushups
4 bar dips, +10 pounds
2 ring pushups
3 bar dips, +10 pounds
4 ring pushups



Bonus: Wrist roller
70 pounds 7 reps overhand, 7 underhand, then 5 overhand

That burns.


A fine session this morning!



Nutrition
2053 calories
123protein
275carbs
84fat
100fiber
73sugar

Notes: 

Opted not to run at lunch and let the hip flexor heal up for saturday. Super long day at work, but managed to be slightly productive and get some 3d work in before getting annoyed by Deus Ex. Baked a blueberry carbquik cake for dinner but underbaked it and was super butthurt that it didnt turn out. Heat advisory today and tomorrow.


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Yay food pron! And congrats on doing that handstand for a second! :D Looks like a good start, I'm interested to see your progress! Keep on rockin'!

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1 minute ago, VintageCustard said:

Yay food pron! And congrats on doing that handstand for a second! :D Looks like a good start, I'm interested to see your progress! Keep on rockin'!

Thanks friend! I really like the atmosphere of these forums, and nerdfitness in general just motivates and inspires. Heres to progress!

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Yesterday's Events 8/26/2016

5 am, dead tired, but its gym time.

Warmup
Deadlift mobility work
Reverse hypers x15
Shoulder dislocates


Good mornings
bar x10
95x12

Overhead Press
Bar x5
65x5
70x5
80x5
90x4
65x8

OHP is hard, last rep was a grind, as usual. Right wrist was a bit sore.

Barbell Row
95x15
135x10
155x5

Really felt in lats, awesome.


Benchpress
Bar x8, wide grip
95x5
105x5
125x5
140x4
105x10

Psyched myself out but managed to grind out some heavy pressing and felt my whole body at work on those last reps. Neat!

Barbell hip thrust
135x10
185x10
225x20, constant tension with no pause
295x8
185x20

Tough booty work today.


GHD back extension, Reverse hyper unweighted raises, chinups
15 rev hypers
15 back extensions
5 bodyweight chinups

16 rev hypers
16 back extensions
1x40lb chin up

16 rev hypers 
16 back extensions
1x40lb chin up

5 bodyweight chinups


Chinups from dead hang, did 2 reps of +40 just to make sure it wasnt a fluke. Getting strong or something!

Super tired this morning, but my body had fuel and I did the things!



Nutrition
2086 calories
154protein
165carbs
93fat 
36fiber 
43sugar

Notes: 
Big crockpot curry at work for lunch today. Was scared of being hungry after only one meal, but it filled up my big bowl and had leftovers to come back to later in the day! Standing desk broke and I ended standing all day, only other position being handstand holds every hour during breaks, actually felt ok by the end of the day. Enjoyed a huge dinner in preparation for saturday's long run:

14031708_290741627984700_894089683_n.jpg

Scarfed down dinner while enjoying some Deus Ex. Less rage, got to actually enjoy the game and be stealthy, getting into it! Way too warm, but a fine friday.



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Weekend events!

Woke up at 3:30 am saturday morning, so I decided to run to work. Ended up getting lost in a park in pitch darkness (trails and trees, bad times) and lost time, but rest of the run was more or less uneventful. Bit of stomach upset around 10 miles, but went away. Right hip flexor was on fire after a while, but after pigeon+shoelace yoga poses post-run, pain is gone. Resolving to work on running form and lots of stretching this week.

http://www.mapmyrun.com/workout/1706748161



Nutrition
3000 calories saturday and 2500 sunday, I wont bother with the specifics

Notes: 

Strangely for me, didnt crave any specific foods. Underate I think, and was very tired. Enjoyed this entire cauliflower pizza for dinner day of run though:

14031538_1085032444866281_676993694_n.jp

All body measurements are down from earlier this month except thighs which went up. Gam gainz. Spent sunday morning (after shopping and mealprepping of course) sitting in a park overlooking a lake, and everything was wonderful.


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Mondays's Events 8/29/2016

5 am gym time! Weekend nutrition was on point and I feel more or less awake.


Warmup
Bodyline drills
Active shoulder hang 70s, 60s
Skin the cat hang, bar, underhand 30s, 30s

Handstands
Stomach to wall 40s
Stomach to wall 40s
Stomach to wall 45s

Felt strong this morning.

Flag training, dip bars
15s both sides
20s both sides
25s both sides

Right arm on the bottom is way OP compared to left, wee!


Wide Grip Lat Pulldown
155x10
175x5
130x15

Don't get excited, I'm sure the bar only got halfway to my chest. But I felt my lats working, so I'm gettin there!

Pullups, L-Sit work
4x bodyweight pullup
58s feet on floor L sit

2x +20 lb pullup
65s feet on floor L sit

3x +15 lb pullup
64s feet on floor L sit

3x +15 lb pullup
8s Single leg tuck L sit, parallettes

4x bodyweight pullup
8s Single leg tuck L sit, parallettes

False Grip ring row, dragon flag tuck holds
8 ring rows
4x 10s one-leg tucked dragon flag holds

7 ring rows
3x 5s full dragon flag holds

8 ring rows
3 full flag raises

Getting better at the whole false grip painful thing. Acceptable start to the week!


Nutrition
1988 calories
120protein    
173carbs
92fat        
30fiber    
56sugar

Notes:

Did you know that chicken leg quarters are not office food? I enjoyed roasting one in the toaster oven at work, but trying to take it apart was a nightmare, the juice was soaking through layers of paper plates, bad times. Ended up sitting down and just devouring it caveman style. 8 minutes of gluttony later, I was back to work. Meanwhile, decision fatigue is a thing: there was both a try of chocolates and farther down the office corridor, chinese cookies. After passing them 3 times, I almost took one, despite not wanting one or feeling hungry. Me and free food: time to walk a different route back to my desk! Had a relaxing night of deus ex and lamb curry that my fiance made out of a new 'bodybuilding cookbook.' Calories are too low and I am sleepy often, but still making some progress so I shall continue.


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Yesterday's Events 8/30/2016

5 am, leg day! Squats are getting heavy and I had anxiety going into the gym.

Warmup
MYRTL ROUTINE: basically a bunch of leg circles, donkey kicks, and hurdle stretches. Made my glutes sore!
Reverse Hypers x15


Front Squats 
barx5
95x5
135x5
155x3
175x3
195x3, 1
205x1
125x8

Did 3 reps of 195, walked over to notebook and jotted it down, wondering if I should have done another, then went back and did another rep. Anxiety was unfounded.
Video of 205 front squat, significant increase from the 10 second grind it took last time. Gains?

https://www.youtube.com/watch?v=tWIu...m-upload_owner

Below the knee, feet together rack deadlifts
95x5
135x5
175x5
175x3

Working on this for the next two sessions, idea being finding glute activation with feet all the way together, and finding a weaker position. Still need to break habit and bring bar closer to legs, am afraid of it because past shin injury.


Bonus: Bicep curls
Standing curl 40x7
EZ Bar+15 x20
EZ Bar+40 x11
Standing curl 30x10


Great times.


Nutrition
2006 calories
173protein
146carbs
90fat
25fiber
20sugar

Notes:

Becoming acclimated to standing desk mode. Did lots of pullups at work, and went for a 23 minute run at lunch, focusing on gliding, forward lean, and basically just trying to not overuse my hip flexors. Ended up leaving early, and left my lunch in the fridge for the next day. Ever go too long without food? High as shyt on the bus ride home on them no food feels. Dinner was a neat recipe out of the bodybuilding cookbook: shrimp and chorizo paella:

14033025_288328344877142_188049023_n.jpg


I have running goals! increasing a mile a week on my long run means in 3 weeks I am running from my house down to pike place market in Seattle, which is I think 16.5 miles? Its downhill, which is what excites me.





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Yesterday's Events 9/1/2016

5 am, first of the mooooooonth~

Super super tired, thousand yard stare deployed, lets hit the gym.

Warmup
Bodyline drills
Skin the cat hang, pronated on bar 30s, 30s (damn that smarts on my elbows)
Active shoulder hang, 65s, 70s

Handstands
Stomach to wall 40s
Stomach to wall 50s
Stomach to wall 60s

Feeling strong on my hands despite being so very sleepy.


Flag Training
20s both sides
20s both sides
25s both sides

Have started doing these right after handstands like a superset, works out fine.

L-Sit work
60s feet on floor
62s feet on floor
15s both legs tucked on parallettes

Nice and shakey.

Parallel Dips, L-sit pullup holds
6x bodyweight dips
12s L sit hang

5x bodyweight dips
12s L sit hang

5x bodyweight dips
13s L sit hang

Better, felt like I went lower than last time.

Bar Dips, Rings Pushups
6 bar dips
3 ring pushups
5 bar dips, +10 pounds
4 ring pushups
4 bar dips, +10 pounds
4 ring pushups

Was gonna do another set, then someone took the barbell I was dipping on. Oh well! Some gains were had.



Bonus: Wrist roller
85x2 (couldnt even do it with my left hand)
70x10 overhand
70x10 underhand
75x8 overhand



Another fine day at the gym.



Nutrition
2023 calories
123protein
205carbs
85fat
42fiber
71sugar

Notes: 
Boy I do love intermittant fasting. No hunger til 11, then went for a 25 minute easy run, and broke my fast with a giant bowl of oats with eggs and pb2 in it, so tasty. Got to go home early and scarf lunch out of need for energy while doing chores. Meatless ground beef from trader joes in a taco bowl for dinner. Not bad! Deleted a ton of videogames that I will never ever have time to play, condensing down to what I actually like. Learned battlefield 1 BETA is open, and immediately downloaded that and played for 10 minutes right before bed, will be sure to spend all my free time on it soon.


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esterday's Events 8/26/2016

Friday, time to kick butt at 5 am!

Warmup
Deadlift mobility work, added MYRTL stretches
Reverse hypers x15
Shoulder dislocates
Frog pump +70lb x20


Good mornings
bar x10
105x8

Overhead Press
Bar x5
65x5
75x3
85x3
95x3
65x10

Last rep might have been a tiny bit of push press, but I managed to eliminate wrist pain this time by moving the bar closer in line with wrist bones.

Barbell Row
95x20
145x10
160x6

Felt dem lats at work, dis is good.


Benchpress, wide grip
Barx5
95x5
115x3
135x3
150x2 (thank goodness for safeties)
110x10

Used a wide grip for me this time. Hands on the outside rings, instead of inside ones I usually use. Felt my chest, rough.

Barbell hip thrust
135x15
185x15
235x15
285x10
315x6
185x25

Booty.


GHD back extension, Reverse hyper unweighted raises, chinups
15 rev hypers
15 back extensions
5 bodyweight chinups

15 rev hypers
15 back extensions
0x45lb chin up (got about halfway up and stuck there, not quite strong enough yet)

15 rev hypers 
15 back extensions
1x35lb chin up

5 bodyweight chinups


Strong friday workout!



Nutrition
1967 calories
130protein
241carbs
54fat 
25fiber 
33sugar

Notes: 
Short day at work, followed by hanging out at home and playing the BF1 beta. Carbed up for long run with pizza night:

14099690_809607905842926_118111095_n.jpg

Upgraded to full version of diablo 3 and played with fiance, feels good to collapse into brief nonproductivity before another week of the chaos!



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Mondays's Events 9/5/2016

Labor day? Lets wake up and do some labor. Tired as heck. Poor nutrition this weekend, +5 pounds makes pullups hard.


Warmup
Bodyline drills
Active shoulder hang 65s, 65s
Skin the cat hang, bar, underhand 35s, 35s

Handstands
Stomach to wall 40s
Stomach to wall 50s
Stomach to wall 60s

Even getting decent at dismounting when tired!

Flag training, dip bars
20s both sides
25s both sides
30s both sides


Wide Grip Lat Pulldown
100x15
120x9
140x5

Think I added +45 to the weights last time I logged these, im not THAT strong. This went decent though.


Pullups, L-Sit work
3x bodyweight pullups
60s feet on floor L sit

2x +17.5 lb pullup
65s feet on floor L sit

2x +12.5 lb pullup
62s feet on floor L sit

2x +5 lb pullup
20s Both leg tuck L sit, parallettes

3x bodyweight pullups


Its like the pullups were extra weighted with weekend bloat!


False Grip ring row, dragon flag tuck holds
7 ring rows
4x 10s one-leg tucked dragon flag holds

7 ring rows
2x 20s one-leg tucked dragon flag holds

7 ring rows
3 full flag raises

Super tired. Workout checkbox checked. Long day at work in an overheated empty office, until....

Friendship garage gym workout

Friend of mine lent me some weight plates and he wanted them back. He said he got a squat rack, and I would only bring them back if we worked out together. It went down around 5 that evening!

Warmup
Frog pump
MYRTL leg stretches


Front Squats
Barx5
95x5
160x5
205x2
135x8

So my friends squat rack has about half a foot of space in which to put the bar, its probably just meant for benching? Anyway it forced me to ensure strict vertical bar path, which was natural so I guess thats good? He also didn't have 25 pound plates, so I just skipped my planned 3 rep of 185. 205x2 felt easy, but I didn't want to push for 3. Gains!

Overhead Press
80x5
80x5

Worked in on his 5x5. Almost touched the ceiling with this.

Sumo deadlift
170x5

Just showing off.

Fun times! Cleared my head and shook off the long terrible boring day.




Nutrition
1917 calories
106protein
178carbs
91fat
32fiber
61sugar

Notes:

Endless boring day more or less alone at work. Was drained by 5, but garage workout made me alive again. Came home to fiance making delicious chicken thighs and potatoes, with measurements tracked. Score.




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Yesterday's Events 9/6/2016

Rainy 5 am morning, easy gym day, feels like fall.

Warmup
Banded pull aparts
Dislocates
Band rotator cuff work

Bench Press
barx8
95x8
125x5
140x3
155x1
115x10

Some nice grindy reps. Settled on a medium grip. Went fine!

Below the knee, feet together rack deadlifts
95x5
135x5
155x5
185x5


Bonus: Bicep curls
Standing curl 40x7
Incline seated curls 20x10
Standing curl 30x10


I remember when I couldn't even do the 30s without swinging. Brogress!


Nutrition
1973 calories
146protein
58fat
220carbs
46fiber
62sugar

Notes:
28 minute run at noon Again, accidentally 8:37 mile. Has to have been a fluke? Apparently I run quick when I swing my arms like the characters in diablo. Ankle hurt from last weekends run so I gotta lay off it this week, til my epic 16+ miler this saturday! Feeling fall thoughts, raining this morning, but sun was out by the time I walked home. Felt very hungry during my run and ate all my lunch immediately afterward. More flavdrops came in finally from myprotein, looking forward to using those soon. Tasty dinner+battlefield 1 with my bae. Herb crusted pork+honey lime roasted veggies:

14280634_178118085948290_1610032904_n.jp







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Yesterday's Events 9/8/2016

A trend? I'm dead tired again. Oh well, gym is open lets go do the thing

Warmup
Bodyline drills
Skin the cat hang, pronated on rings 35s, 35s (ow elbows)
Active shoulder hang, 65s, 70s

Handstands, L sits
Stomach to wall 40s
60s feet on floor L sit
Stomach to wall 60s
62s feet on floor L sit
Stomach to wall 62s
64s feet on floor L sit

10s single leg tucked on parallettes
10s single leg tucked on parallettes

Dip bars are set up around the gym, no flags today. Tough holding myself on those floor l sits, butt just barely grazing the floor.


Parallel Dips, L-sit pullup holds
7x bodyweight dips
5s L sit hang

7x bodyweight dips
20s L sit hang

6x bodyweight dips
22s L sit hang

Snap city on the last set of dips. Went too low, or elbows pushed in too far, or both, and something hurts around my elbow now. Lame, made progress too.

Bar Dips, Rings Pushups
7 bar dips
3 ring pushups
6 bar dips, +10 pounds
3 ring pushups
6 bar dips, +10 pounds
3 ring pushups

Fell over a few times on the rings, so shakey..



I did a workout.



Nutrition
1862 calories
134protein
181carbs
72fat
31fiber
56sugar

Notes:
Ankle still sore from last weeks long run so I'm giving it a day. Restless morning of sitting and not working out during hourly breaks at work, would normally do ring pullup holds, but now my elbows injured, so I gotta nurse it. Went home for lunch, enjoyed a productive afternoon. Made a pretty fancy dinner of tilapia baked over brussel sprouts and potatoes and topped with zucchini and onions, and sat down for a night of diablo.


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Yesterday's Events 9/9/2016

Friday, 5 am rise and shine!

Warmup
Banded dislocates
Band good mornings


Overhead Press
Bar x5
65x5
80x5
90x3
55x0

Failed mah max, my elbow hurts from dips and I am sad. It just kinda hung in the air halfway up while I struggled for a good 6 seconds. Oh well.

Barbell Row
105x20
150x10
155x7
175x3

These are getting better, form wise. Thumbless grip and I feel it in my back and lats, I think.


Barbell hip thrust
135x10
185x15
235x13
285x12
315x8
185x30

Booty booty.


GHD back extension, Reverse hyper unweighted raises, wrist rollers
3x15 rev hypers
3x15 back extensions

Wrist roller 45lb x 20 overhand
50lb x10 overhand, 10 underhand
80lb x5 overhand
80lb x5 overhand


And then I ran from the gym to the transit center. Ankle is not perfect but holding. Hopefully stays in one piece for long run in the morning...



Nutrition
1973 calories
141protein
235carbs
56fat
36fiber
45sugar

Notes:
Another short but hectic morning. Broke my fast with a ton of carbs in the afternoon, and unfortunately was sitting down for some time after eating and got super sleepy, but my fiance came home with a dog we are watching for the weekend, and getting out for a dog walk quickly brought me back to normalcy. Had a nice night on the couch watching secret life of pets, and enjoyed some pre-run carbs: panko breaded chicken thighs with spaghetti:

14269063_295848817439701_1875419533_n.jp




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Weekend Events

14145490_653272634837929_437399402_n.jpg

17 mile run success!

http://www.mapmyrun.com/workout/1738734293

I was worried about my ankle, but that ended up being the least of my problems, really. It was primarily downhill which was nice, and I managed to find my glutes and run properly. There were a few terrible pains after some steep downward sprints, but I would just continue and somehow shift to using new muscles and the pain would go away. Saw some great sights and listened to too much podcast.

So now....I am prepare to train for a marathon. Why not? I got a week of rest before the madness begins...



Nutrition
3100 cals~ saturday
2200 cals~ sunday

Notes: 
Spent most of saturday in derp mode after the run, got treated to all kinds of tasty noms, and managed to keep things away from high sugar. Found an amazing venue for our wedding, and its going down....may 2017! The weekend was great, my ass is sore, and I look forward to a rest week next week.




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Yesterday's Events 9/15/2016

Had a nice rest period with no lifting or cardio. Ready to get back to it with some deloaded barbell work. 5 am lets gooo~

Warmup
MYTRL 


Front Squats
barx5
95x5
115x5
115x5
115x5

Dip bars are set up around the gym, no flags today. Tough holding myself on those floor l sits, butt just barely grazing the floor.


Overhead press
barx5
55x5
55x5
55x5


Bench Press
Barx10
65x8
85x7
85x8
85x8

Dips
bodyweight x8
bodyweight x10
bodyweight x8
bodyweight x10


Elbow still smarts a bit. Good to use my muscles again!



Nutrition
1992 calories
107protein
219carbs
75fat
31fiber
25sugar

Notes: 
This week has involved alot of getting into work early, when catching the bus+walking home for lunch. Got home around 12:30 and put a trader joes pot pie in the oven while I went for a 20 minute run to get my legs working again. Bad news. Pain outside below the knee, and left hip flexor feels inflamed as heck. Got an appointment with an ortho tomorrow. Marathon training is postponed til further notice, I was pretty distraught over this. Wanted to eat everything but managed to just sit on my ass and eat meat and veggies like a good person.


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Yesterday's Events 9/16/2016

5 am friday, lets use those tired muscles again.

Warmup
Deadlift mobility
band pull aparts
rev hyperx15
frog pumpx60 (wow)


Glute barbell hip thrust
135x10
185x10
185x10
185x10

Hip flexor on left side is really sore to the touch, resting bar on it not good feels.


Deadlift
135x5
135x5
135x5


Barbell Row
Barx20
95x10
135x5
135x8

Pullups
bodyweight x5
bodyweight x5
bodyweight x5
bodyweight x4

Bonus: Lateral raises, toes to bar, back extensions
Delt raises 10pounds x15, 20
5 toes to bar
10x back ext with 30 second top hold

Feels good, done early, too. Deload complete.



Nutrition
1850~ calories
116protein
162carbs
80fat
25fiber
52sugar

Notes:

Short morning at work, ate tuna salad around 10 to stave off the want to chew on things, then an apple around 1 before my first PT session on my knee. Think im gonna get better, got 4 sessions of massage/chiro work over the next two weeks with no running, will hopefully heal up just fine. Had to meet with a wedding photographer at 5:30 on a friday: had to sit in traffic for 90 minutes just to hear what I knew I would, that I can't afford it. Followed fiance around the mall and stared at clothes, mostly turned my mind off and just wandered, knee feeling still a little weird, but better after doc worked on it. Didn't get to dinner til around 8, stomach was turned off by then but I had the HUNGER FOR ANYTHING. Filled up a medium container with all kinds of liquid indian foods at whole foods, and eat it in less than a minute, then felt the want for sugar deep into the night. It was weird. Did 7 pullups before bed though, that was neat. I can kind of feel how they are supposed to work!


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Yesterday's Events 9/19/2016

Feel awake. Raining and cold outside though, summers over. 5 am lets work out~


Warmup
Bodyline drills
Active shoulder hang 65s, 70s
Skin the cat hang underhand 35s on rings, 35s on the bar

Handstands
Stomach to wall 60s
Stomach to wall 45s
Stomach to wall 50s


Flag training, dip bars
20s both sides
25s both sides
30s both sides


Wide Grip Lat Pulldown
50x20
90x13
120x10
145x5


Pullups, L-Sit work
5x bodyweight pullups
60s feet on floor L sit

4x +10 lb pullup
22s one foot tucked L sit

2x +15 lb pullup
22s one foot tucked L sit

4x bodyweight pullups
20s Both leg tuck L sit, parallettes



False Grip ring row, dragon flag tuck holds
8 ring rows
4x 10s one-leg tucked dragon flag holds

8 ring rows
3x 15s one-leg tucked dragon flag holds

8 ring rows
4 full flag raises

Feels great to kick butt!


Nutrition
1821 calories
151protein
210carbs
50fat
51fiber
43sugar

Notes:

Wasn't that hungry. Planned a small dinner since we were scheduled to go meet with a person and try cupcakes for a potential wedding cake, but it started pouring down rain ridiculously and the prospect of driving 100 miles just to try flavors that she can't even make a full sized cake out of made us cancel. Secured wedding venue, signed receipt and everything. Ate shrimp and grits, played videogames. Sun ended up coming out. A fine monday.




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Yesterday's Events 9/20/2016

5 am barbell work~

Warmup
Banded pull aparts
Dislocates
Rotator band pulls
Back extensions
Reverse hypers


Overhead Press
Bar x5
55x5
70x5
80x5
89x4
45x10

Destined to be forever stuck at this. Elbow still hurts, lame.

Benchpress
Bar x5
95x6
110x5
125x5
145x4 (none of the reps touched my chest)
145x1 (made sure to touch my chest....and struggle for 10 seconds to raise the bar)
115x9 (last rep was also quite slow)

Rough on the elbow, nice and sore chest now.


Bonus: curls, delt raises
Curls 40x8
Delt raises 12.5x12
Curls 30x13
Delt raises 10x15
Incline seated curl 20x13
Delt raises 5x25


Good workout.


Nutrition
1684 calories
112 protein
144 carbs
97 fat
60 fiber
20 sugar

Notes:

Just not that hungry. Had some hunger around noon, but had some black tea and it went away. Also drank this ridiculous isopure drink that scrambled my stomach (160 calories, 40g of protein, whaaat). Made some amazing bolognese sauce and spooned over spaghetti for an awesome dinner though. Elbow hurts, hip flexor still hurts...but....pullups were strong today!


 

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Thursday's Events 9/22/2016

Hey looks, its thursday, and for some reason I feel like I woke up in between sleep cycles. I am zombie, lets go to the gym.

Warmup
Bodyline drills
Active shoulder hang, 75s, 80s

Handstands, Flags
Stomach to wall 50s? (I came off the wall into a full handstand, and was too amazed to count my time properly)
25s flag practice on toes
Stomach to wall 50s
25s flag practice on toes
Stomach to wall 50s
35s flag practice on toes

L Sits
60s feet on floor
24s one foot on floor one foot tucked
24s one foot on floor one foot tucked
30s tucked legs, parallettes

Last one was awesome and shakey but I held it.

Dips, L-sit pullup holds
12x bodyweight dips
15s L sit hang

+25lbx11 dips
15s L sit hang

+45lbx9 dips
15s L sit hang

+70lbx5 dips
15s L sit hang

6x bodyweight dips
15s L sit hang

Elbow still a bit weird from my screwing it up with parallel dips, but I didn't go as low, and used more chest, and everything was fine today.

Bar Dips, Hanging Leg Raises
8 bar dips
3 leg raises
5 bar dips, +10 pounds
4 leg raises
6 bar dips, +10 pounds
5 leg raises

Lazy leg raises, strong dips.


Slightly more awake!



Nutrition
2009 calories
158protein
228carbs
55fat
45fiber
51sugar

Notes:
Made myself hit 2k calories today! Swapped out oatmeal for cheesy grits with bacon. Can do 30+ second countertop pullup holds (with my backpack on) which amazes me. Met with a potential wedding photographer: cheaper, but ultimately too amateur. Too much time to myself at home, being efficient and leaving work early makes me lazy. Super tired, watched halt and catch fire on the couch with a giant bowl of chicken curry. Made love to the foam roller before bed.

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Yesterday's Events 9/23/2016

Another friday! Early morning, let's do this.

Warmup
MYTRL
rev hyperx15
frog pumpx50


Barbell Front Box Squats
Bar x10
95x8
135x8
185x8
215x5

So good! Was able to use a box to touch my butt to just parallel, not hurt my TFL, and feel strong.

Barbell Row
135x12
155x10
175x5

Wide Grip Lat Pulldown
65x20
90x10, pausing at chest

Farmers walks, leg raises
60 lbs, 3x8paces
8 leg raises
60 lbs, 4x8paces
8 leg raises
8 leg raises

Bonus: Chin-ups, wrist roller
Chinup bodyweight x5
Chinup +30x2
Chinup +35x0 (halfway up, then hung for 5 seconds, lol)
Wrist roller 45lb x10 overhand, 20 underhand
Wrist roller 70.5lb x 5 overhand, 5 underhand, 5 overhand


Friday morning complete. Hardest part of the day is over.

Nutrition
1959 calories
172protein
178carbs
68fat
44fiber
55sugar

Notes:

Early morning, successful PT, did some 3d, saved room for big tasty dinner of chicken oyakudon bowl with soba and bacon:



Just enough veggies.



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Yesterday's Events 9/26/2016
5 am gym it up


Warmup
Bodyline drills
Active shoulder hang 90s, 95s
Skin the cat hang underhand 35s on rings, 35s on the bar

Handstands
Stomach to wall 60s
Stomach to wall 60s
Stomach to wall 60s


Flag training, dip bars
25s both sides
30s both sides
35s both sides


Wide Grip Lat Pulldown
45x15
90x15
125x10
150x5ish

That last set was only maybe 60% to my chest, lol


Pullups, L-Sit work
4x bodyweight pullups
60s feet on floor L sit

3x +15 lb pullup
25s one foot tucked L sit

4x +10 lb pullup
25s one foot tucked L sit

4x +5 lb pullup
35s Both leg tuck L sit, parallettes

Pullups were to dead hangs today. Stoked!



False Grip ring row, dragon flag tuck holds
9 ring rows
5x 10s one-leg tucked dragon flag holds

10 ring rows
4x 15s one-leg tucked dragon flag holds

9 ring rows
5 full flag raises

Feels good to make progress, blame it on going ham on saturday.


Nutrition
2110 calories
159protein
183carbs
84fat
27fiber
32sugar

Notes:

Didn't bring a lunch to work, but managed to stay busy and avoid hunger til 1 pm, then deployed black tea and broke my fast around 3ish when I got home. Did a tiny bit of running on the walk back from the bus stop, felt so amazing to do. Legs still injured, but running doesn't trigger the pain, its like right on where my TFL goes into my hip. Did 26 pullups over a few sets (to dead hang, woo) and my right elbow feels like its been PUNCHED. Getting better but injuries swarming me. Made an awesome dinner of a giant turkey leg, mashed potatoes, and roasted brussel sprouts. Scarfed in probably 2 minutes? Listened to Mom and Zapp Brannigan yell at each other on TV. Help fiance cook for the week. Fine monday.




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Yesterday's Events 9/27/2016

5 am. Lets Squat.

Warmup
MYTRL
Banded monster walks
Rev hypers
Frog pumps+30lbx45


Box Front Squats
Barx10
95x10
135x10
160x12
180x10
205x6



Benchpress
Bar x10
95x8
110x5
120x3
135x3
150x1 (did a second half rep, then let the bar slowly hit the safeties)
150x1 (made sure to touch my chest)
110x9

Right elbow feels like its been punched.


Bonus: curls, delt raises
Curls 45x1
Delt raises 15x10
Curls EZbar+50 x5
Delt raises 20x4
Curls EZbar+20 x20
Delt raises 10x15
Curls EZbar+20 x22

Elbow feels bad. No pullups today. Decent workout though.


Nutrition
1960 calories
142 protein
146 carbs
90 fat
33 fiber
20 sugar

Notes:

Productive morning at work, stayed busy and had to make myself eat some oatmeal at 1. Gym announced a halloween event: NIGHT OF THE LIVING DEADLIFTS. All signed up, got a costume coming together, guess its time to train deadlift....TFL still sucks but I can totally start with SLDLs. Spent the night playing videogames and had a simple baked chicken and veggie dinner. Happy tuesday.



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Thursday 9/29
Bodyline warmup
Active shoulder hang 95s, 97s
Skin the cat hang 40s, 40s, 20s with supine grip
Handstands 60sx3
Flags 30s, 35s, 38s
L sits 30s floor, 64s floor, 27sx2 floor w/1 tucked leg, 37s tucked on p-bars
Dips 15xbodyweight, 10x40lbs, 8x35lb, 9x25lb
L hangs 21s, 25s, 27s
Bar dips 6x bodyweight, 5x5lbs
8 Leg raises

Friday 9/30
MYTRL warmup
Banded pullaparts, banded good mornings
reverse hypers

Sumo deadlifts 135x5, 185x5, 225x5, 255x2, 270x1x3, 245x3, 135x5
Overhead press barx5, 65x5, 75x3, 85x3, 95x3 (with the slowest final grindy rep as usual), 70x8
Barbell Row 135x15, 160x10, 185x3, 95x20
Curls 12x30lb
Delt raises 15x15lb
Shrugs 185x5, 275x3, 295x1 (RIP THUMBS)


Went out to ocean shores friday afternoon (more than 4hours of driving in slow traffic, argh) to a cabin with 12 other folks, and had a wonderful weekend of trying to avoid the terrible food and pretend to seem human. Super DOMS from the deadlifts, great times. My friend attempted to make a cherpumple:

CHERPUMPLE-600.jpg

But it collapsed and turned into a casserole, which I took a bite or two of, then died of sugar poisoning. The bottom layer, which was a pumpkin pie baked into a red velvet cake, did survive, and I totally ate a slice of that though. Fun weekend.

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