tcw295 Posted August 24, 2016 Report Share Posted August 24, 2016 The ThenMorbidly 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 NowFormerly 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.GoalsStay 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! Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted August 24, 2016 Author Report Share Posted August 24, 2016 Yesterday's Events 8/23/20165 am. Barbell leg day. Feeling 1000x better today than I did yesterday after birthday fooding. To the gym!WarmupDeadlift mobilityShoulder dislocatesFrog pump +50lbx20Reverse Hypers x15Split squats 12.5lb x 8 both legsFront Squats barx695x8140x5160x5180x5180x1Did the last 5, was out of breath and dry mouthed, walked over and got water, then came back and did one more good rep.Deadlifts95x5155x5160x6160x4Bonus: Bicep curlsStanding curl 40x6EZ Bar+10 x20Standing curl 35x12EZ Bar+35 x12Incline seated curls 25x2Much cheat curling with dem DBs. 25 is too heavy for full extension on seated curls, some day.Nutrition1997 calories133protein79fat 204carbs 42fiber 43sugarNotes: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.Great Job! Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted August 26, 2016 Author Report Share Posted August 26, 2016 Yesterday's Events 8/25/20165 am gym time~WarmupBodyline drillsSkin the cat hang, pronated on bar 25s, 20sActive shoulder hang, 60s, 60sHandstandsStomach to wall 40sStomach to wall 40sStomach to wall 30sHoly crap I did a full handstand for a brief second!Flag Training15s both sides20s both sides20s both sidesL-Sit work57s feet on floor62s feet on floor2x10s one leg tucked on parallettesNice and shakey by the end of those floor sits, getting stronger yeah?Parallel Dips, L-sit pullup holds5x bodyweight dips10s L sit hang3x bodyweight dips12s L sit hang5x bodyweight dips10s L sit hang+10lb dip x10dips were hard, trying to go parallel to the bars, muscle up trainingBar Dips, Rings Pushups5 bar dips2 ring pushups4 bar dips, +10 pounds2 ring pushups3 bar dips, +10 pounds4 ring pushupsBonus: Wrist roller70 pounds 7 reps overhand, 7 underhand, then 5 overhandThat burns.A fine session this morning!Nutrition2053 calories123protein275carbs84fat 100fiber 73sugarNotes: 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.Great Job! Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
Killyourfeet Posted August 27, 2016 Report Share Posted August 27, 2016 Yay food pron! And congrats on doing that handstand for a second! Looks like a good start, I'm interested to see your progress! Keep on rockin'! Quote The Log The Music | The Food | The Silliness | The Vanity The Past Log | The More Recent Past Log The Man The Myth The Legend Link to comment
tcw295 Posted August 27, 2016 Author Report Share Posted August 27, 2016 1 minute ago, VintageCustard said: Yay food pron! And congrats on doing that handstand for a second! 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! 1 Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted August 27, 2016 Author Report Share Posted August 27, 2016 Yesterday's Events 8/26/20165 am, dead tired, but its gym time.WarmupDeadlift mobility workReverse hypers x15Shoulder dislocatesGood morningsbar x1095x12Overhead PressBar x565x570x580x590x465x8OHP is hard, last rep was a grind, as usual. Right wrist was a bit sore.Barbell Row95x15135x10155x5Really felt in lats, awesome.BenchpressBar x8, wide grip95x5105x5125x5140x4105x10Psyched myself out but managed to grind out some heavy pressing and felt my whole body at work on those last reps. Neat!Barbell hip thrust135x10185x10225x20, constant tension with no pause295x8185x20Tough booty work today.GHD back extension, Reverse hyper unweighted raises, chinups15 rev hypers15 back extensions5 bodyweight chinups16 rev hypers16 back extensions1x40lb chin up16 rev hypers 16 back extensions1x40lb chin up5 bodyweight chinupsChinups 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!Nutrition2086 calories154protein165carbs93fat 36fiber 43sugarNotes: 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: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.Great Job! Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted August 29, 2016 Author Report Share Posted August 29, 2016 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/1706748161Nutrition3000 calories saturday and 2500 sunday, I wont bother with the specificsNotes: 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: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.Great Job! Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted August 30, 2016 Author Report Share Posted August 30, 2016 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. Great Job! Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted August 31, 2016 Author Report Share Posted August 31, 2016 Yesterday's Events 8/30/20165 am, leg day! Squats are getting heavy and I had anxiety going into the gym.WarmupMYRTL ROUTINE: basically a bunch of leg circles, donkey kicks, and hurdle stretches. Made my glutes sore!Reverse Hypers x15Front Squats barx595x5135x5155x3175x3195x3, 1205x1125x8Did 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_ownerBelow the knee, feet together rack deadlifts95x5135x5175x5175x3Working 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 curlsStanding curl 40x7EZ Bar+15 x20EZ Bar+40 x11Standing curl 30x10Great times.Nutrition2006 calories173protein146carbs90fat 25fiber 20sugarNotes: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: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.Great Job! Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted September 2, 2016 Author Report Share Posted September 2, 2016 Yesterday's Events 9/1/20165 am, first of the mooooooonth~Super super tired, thousand yard stare deployed, lets hit the gym.WarmupBodyline drillsSkin the cat hang, pronated on bar 30s, 30s (damn that smarts on my elbows)Active shoulder hang, 65s, 70sHandstandsStomach to wall 40sStomach to wall 50sStomach to wall 60sFeeling strong on my hands despite being so very sleepy.Flag Training20s both sides20s both sides25s both sidesHave started doing these right after handstands like a superset, works out fine.L-Sit work60s feet on floor62s feet on floor15s both legs tucked on parallettesNice and shakey.Parallel Dips, L-sit pullup holds6x bodyweight dips12s L sit hang5x bodyweight dips12s L sit hang5x bodyweight dips13s L sit hangBetter, felt like I went lower than last time.Bar Dips, Rings Pushups6 bar dips3 ring pushups5 bar dips, +10 pounds4 ring pushups4 bar dips, +10 pounds4 ring pushupsWas gonna do another set, then someone took the barbell I was dipping on. Oh well! Some gains were had.Bonus: Wrist roller85x2 (couldnt even do it with my left hand)70x10 overhand70x10 underhand75x8 overhandAnother fine day at the gym.Nutrition2023 calories123protein205carbs85fat 42fiber 71sugarNotes: 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.Great Job! Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted September 3, 2016 Author Report Share Posted September 3, 2016 esterday's Events 8/26/2016Friday, time to kick butt at 5 am!WarmupDeadlift mobility work, added MYRTL stretchesReverse hypers x15Shoulder dislocatesFrog pump +70lb x20Good morningsbar x10105x8Overhead PressBar x565x575x385x395x365x10Last 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 Row95x20145x10160x6Felt dem lats at work, dis is good.Benchpress, wide gripBarx595x5115x3135x3150x2 (thank goodness for safeties)110x10Used 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 thrust135x15185x15235x15285x10315x6185x25Booty.GHD back extension, Reverse hyper unweighted raises, chinups15 rev hypers15 back extensions5 bodyweight chinups15 rev hypers15 back extensions0x45lb chin up (got about halfway up and stuck there, not quite strong enough yet)15 rev hypers 15 back extensions1x35lb chin up5 bodyweight chinupsStrong friday workout!Nutrition1967 calories130protein241carbs54fat 25fiber 33sugarNotes: Short day at work, followed by hanging out at home and playing the BF1 beta. Carbed up for long run with pizza night:Upgraded to full version of diablo 3 and played with fiance, feels good to collapse into brief nonproductivity before another week of the chaos!Great Job! Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted September 6, 2016 Author Report Share Posted September 6, 2016 Mondays's Events 9/5/2016Labor day? Lets wake up and do some labor. Tired as heck. Poor nutrition this weekend, +5 pounds makes pullups hard.WarmupBodyline drillsActive shoulder hang 65s, 65sSkin the cat hang, bar, underhand 35s, 35sHandstandsStomach to wall 40sStomach to wall 50sStomach to wall 60sEven getting decent at dismounting when tired!Flag training, dip bars20s both sides25s both sides30s both sidesWide Grip Lat Pulldown100x15120x9140x5Think I added +45 to the weights last time I logged these, im not THAT strong. This went decent though.Pullups, L-Sit work3x bodyweight pullups60s feet on floor L sit2x +17.5 lb pullup65s feet on floor L sit2x +12.5 lb pullup62s feet on floor L sit2x +5 lb pullup20s Both leg tuck L sit, parallettes3x bodyweight pullupsIts like the pullups were extra weighted with weekend bloat!False Grip ring row, dragon flag tuck holds7 ring rows4x 10s one-leg tucked dragon flag holds7 ring rows2x 20s one-leg tucked dragon flag holds7 ring rows3 full flag raisesSuper tired. Workout checkbox checked. Long day at work in an overheated empty office, until....Friendship garage gym workoutFriend 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!WarmupFrog pumpMYRTL leg stretchesFront SquatsBarx595x5160x5205x2135x8So 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 Press80x580x5Worked in on his 5x5. Almost touched the ceiling with this.Sumo deadlift170x5Just showing off.Fun times! Cleared my head and shook off the long terrible boring day.Nutrition1917 calories106protein 178carbs91fat 32fiber 61sugarNotes: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.Great Job! Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted September 7, 2016 Author Report Share Posted September 7, 2016 Yesterday's Events 9/6/2016Rainy 5 am morning, easy gym day, feels like fall.WarmupBanded pull apartsDislocatesBand rotator cuff workBench Pressbarx895x8125x5140x3155x1115x10Some nice grindy reps. Settled on a medium grip. Went fine!Below the knee, feet together rack deadlifts95x5135x5155x5185x5Bonus: Bicep curlsStanding curl 40x7Incline seated curls 20x10Standing curl 30x10I remember when I couldn't even do the 30s without swinging. Brogress!Nutrition1973 calories146protein58fat 220carbs 46fiber 62sugarNotes: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:Great Job! Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted September 10, 2016 Author Report Share Posted September 10, 2016 Yesterday's Events 9/8/2016 A trend? I'm dead tired again. Oh well, gym is open lets go do the thingWarmup Bodyline drills Skin the cat hang, pronated on rings 35s, 35s (ow elbows) Active shoulder hang, 65s, 70sHandstands, 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. Great Job! Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted September 11, 2016 Author Report Share Posted September 11, 2016 Yesterday's Events 9/9/2016 Friday, 5 am rise and shine!Warmup Banded dislocates Band good morningsOverhead 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: Great Job! Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted September 12, 2016 Author Report Share Posted September 12, 2016 Weekend Events17 mile run success!http://www.mapmyrun.com/workout/1738734293I 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...Nutrition3100 cals~ saturday2200 cals~ sundayNotes: 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.Great Job! Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted September 16, 2016 Author Report Share Posted September 16, 2016 Yesterday's Events 9/15/2016Had a nice rest period with no lifting or cardio. Ready to get back to it with some deloaded barbell work. 5 am lets gooo~WarmupMYTRL Front Squatsbarx595x5115x5115x5115x5Dip 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 pressbarx555x555x555x5Bench PressBarx1065x885x785x885x8Dipsbodyweight x8bodyweight x10bodyweight x8bodyweight x10Elbow still smarts a bit. Good to use my muscles again!Nutrition1992 calories107protein219carbs75fat 31fiber 25sugarNotes: 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.Great Job! Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted September 17, 2016 Author Report Share Posted September 17, 2016 Yesterday's Events 9/16/20165 am friday, lets use those tired muscles again.WarmupDeadlift mobilityband pull apartsrev hyperx15frog pumpx60 (wow)Glute barbell hip thrust135x10185x10185x10185x10Hip flexor on left side is really sore to the touch, resting bar on it not good feels.Deadlift135x5135x5135x5Barbell RowBarx2095x10135x5135x8Pullupsbodyweight x5bodyweight x5bodyweight x5bodyweight x4Bonus: Lateral raises, toes to bar, back extensionsDelt raises 10pounds x15, 205 toes to bar10x back ext with 30 second top holdFeels good, done early, too. Deload complete.Nutrition1850~ calories116protein162carbs80fat 25fiber 52sugarNotes: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!Great Job! Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted September 20, 2016 Author Report Share Posted September 20, 2016 Yesterday's Events 9/19/2016Feel awake. Raining and cold outside though, summers over. 5 am lets work out~WarmupBodyline drillsActive shoulder hang 65s, 70sSkin the cat hang underhand 35s on rings, 35s on the barHandstandsStomach to wall 60sStomach to wall 45sStomach to wall 50sFlag training, dip bars20s both sides25s both sides30s both sidesWide Grip Lat Pulldown50x2090x13120x10145x5Pullups, L-Sit work5x bodyweight pullups60s feet on floor L sit4x +10 lb pullup22s one foot tucked L sit2x +15 lb pullup22s one foot tucked L sit4x bodyweight pullups20s Both leg tuck L sit, parallettesFalse Grip ring row, dragon flag tuck holds8 ring rows4x 10s one-leg tucked dragon flag holds8 ring rows3x 15s one-leg tucked dragon flag holds8 ring rows4 full flag raisesFeels great to kick butt!Nutrition1821 calories151protein 210carbs50fat 51fiber 43sugarNotes: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.Great Job! Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted September 21, 2016 Author Report Share Posted September 21, 2016 Yesterday's Events 9/20/20165 am barbell work~WarmupBanded pull apartsDislocatesRotator band pullsBack extensionsReverse hypersOverhead PressBar x555x570x580x589x445x10Destined to be forever stuck at this. Elbow still hurts, lame.BenchpressBar x595x6110x5125x5145x4 (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 raisesCurls 40x8Delt raises 12.5x12Curls 30x13Delt raises 10x15Incline seated curl 20x13Delt raises 5x25Good workout.Nutrition1684 calories112 protein144 carbs97 fat60 fiber20 sugarNotes: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! Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted September 24, 2016 Author Report Share Posted September 24, 2016 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. Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted September 24, 2016 Author Report Share Posted September 24, 2016 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. Great Job! 1 Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted September 27, 2016 Author Report Share Posted September 27, 2016 Yesterday's Events 9/26/20165 am gym it upWarmupBodyline drillsActive shoulder hang 90s, 95sSkin the cat hang underhand 35s on rings, 35s on the barHandstandsStomach to wall 60sStomach to wall 60sStomach to wall 60sFlag training, dip bars25s both sides30s both sides35s both sidesWide Grip Lat Pulldown45x1590x15125x10150x5ishThat last set was only maybe 60% to my chest, lolPullups, L-Sit work4x bodyweight pullups60s feet on floor L sit3x +15 lb pullup25s one foot tucked L sit4x +10 lb pullup25s one foot tucked L sit4x +5 lb pullup35s Both leg tuck L sit, parallettesPullups were to dead hangs today. Stoked!False Grip ring row, dragon flag tuck holds9 ring rows5x 10s one-leg tucked dragon flag holds10 ring rows4x 15s one-leg tucked dragon flag holds9 ring rows5 full flag raisesFeels good to make progress, blame it on going ham on saturday.Nutrition2110 calories159protein 183carbs84fat 27fiber 32sugarNotes: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.Great Job! Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted September 28, 2016 Author Report Share Posted September 28, 2016 Yesterday's Events 9/27/20165 am. Lets Squat.WarmupMYTRLBanded monster walksRev hypersFrog pumps+30lbx45Box Front SquatsBarx1095x10135x10160x12180x10205x6BenchpressBar x1095x8110x5120x3135x3150x1 (did a second half rep, then let the bar slowly hit the safeties)150x1 (made sure to touch my chest)110x9Right elbow feels like its been punched.Bonus: curls, delt raisesCurls 45x1Delt raises 15x10Curls EZbar+50 x5Delt raises 20x4Curls EZbar+20 x20Delt raises 10x15Curls EZbar+20 x22Elbow feels bad. No pullups today. Decent workout though.Nutrition1960 calories142 protein146 carbs90 fat33 fiber20 sugarNotes: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.Great Job! Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
tcw295 Posted October 4, 2016 Author Report Share Posted October 4, 2016 Thursday 9/29Bodyline warmupActive shoulder hang 95s, 97sSkin the cat hang 40s, 40s, 20s with supine gripHandstands 60sx3Flags 30s, 35s, 38sL sits 30s floor, 64s floor, 27sx2 floor w/1 tucked leg, 37s tucked on p-barsDips 15xbodyweight, 10x40lbs, 8x35lb, 9x25lbL hangs 21s, 25s, 27sBar dips 6x bodyweight, 5x5lbs8 Leg raisesFriday 9/30MYTRL warmupBanded pullaparts, banded good morningsreverse hypersSumo deadlifts 135x5, 185x5, 225x5, 255x2, 270x1x3, 245x3, 135x5Overhead press barx5, 65x5, 75x3, 85x3, 95x3 (with the slowest final grindy rep as usual), 70x8Barbell Row 135x15, 160x10, 185x3, 95x20Curls 12x30lbDelt raises 15x15lbShrugs 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: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.Great Job! Quote Training log: https://rebellion.nerdfitness.com/index.php?/topic/87786-do-battle-like-a-sloth/ Link to comment
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.