mbasic's oly log/blog

[mbasic]

10-27-2021 WED

in AM w/ boy before school.

--INCLINE PRESS--
225x5x5
...back to this again

--CHIN UP--
just bw x6,6,5 jfc i suk

--CABLE FAKE CHIN UP PULLDOWN--
175x6x3

========================

10-28-2021 THUR

I don't know, wasn't feeling it today, so playing around
with various shit to see what I wanted to do.
Very science,
much emerging strategy.

--CLN DL/PULL--
135x3x3; 225x3x2; 275x1x5 ..mehh these are awful

--PWR CLN--
135x3; x2; x1 ...bleh

--CLN--
135x2x2
185x1x3
210x1x2
220x1
225x1
230x1x3

--CLN PULL--
235x5x3

--CLN fr. STATIC PWR.POS. + FSQT--
210(1+3) x 3 sets

===================

10-29-2021 FRI (placeholder)

I might do something upper body today.
Maybe OHP, deltz, bodybuilder stuff

[mbasic]

10-26-2021 TUES.

--HBS--
135x5x2; 225x3; 250x1x2
270x5x3

--PWR SN--
100x2x2
125x2x2
140x2x2
150x2
155x2x3

--SN HVY PULL--
230x5x3

DIET NOTES:
Having been slacking on the I.F.'ing last 3 days,
but at least I still have been keto-ing.

Today I will break a 16 hr fast at noon.

[mbasic]

10-23-2021 SAT.

--FSQT--
....felt tweak in thoracic/side/rib area in mid/upper back during w.u.'s
235x3x4
235x1F ...did not want to push it

--LUNGE--
95x5
120x5
145x5

--LEG EXTENSION MACHINE--
5 sets of 8

--SEATED LEG CURL MACHINE--
4 sets of 8

--HIP ABDUCTION MACHINE--
5x8

===================

10-24-2021 SUN

--OHP--
185x1x12 emom

--CABLE LATERIAL RAISES--
30x8
35x6
30x8x3

...i didn't feel like doing anything.
Depressed/no energy.
Back doesN'T hurt though, was surprised.

[mbasic]

10-21-2021 THURS

lolz, power went off at the office at 5 am. No light; no computers....went to gym

--CLN PULL--
275 x 3r x 10s
that is all

...ass still sore
...I will try to fast until noon today (8 to 12 = 16 hrs)

[mbasic]

10-20-2021 WED

...just fucking around while The Boy lifts
...wearing dress pants and a nice shirt and work boots
...I don't take upper body stuff very seriously

--BENCH--
250x3x3
225x3x4

-- GENESISTM CABLE LAT PULLDOWN THINGIES--
160# x5r x8s

I fasted ~17 hrs today (7:30 pm yesterday to 12:30pm today).
Ass is sore from those lunges all-right!

[mbasic]

10-19-2021 TUES

--HBS: 265x5x3
--LUNGES: 135x5x3
--SN SPEED HIGH PULL: 135x5x5

BW was 203.2, that's a new low recently.
(I'm aware it fluctuates a bit, but about every week or two I will hit a new 'all time low' so to speak, so still trending downward I guess)

[mbasic]

10-15-2021 FRI

Quail hunted/hiked for a few hours in the morning.
It sucked, but dog enjoyed herself and got tired, and beat up !
Legs didn't feel too bad ... so I did ...

--RACK JERK--
135x3x2
190x2x2
215x1x2
235x1
245x1
255x1

--PUSH PRESS--
205 x 3 x 6

--CABLE DELT SIDE RAISE--
like a BB dood!
30x8
40x8
30x8x3

--SHRUG MACHINE--
200x10
290x6...ooops, too heavy
290x6x4

suck yokeness
much bearmode

==================

10-16-2021 SAT.

lift with The Boy at Globo...

--HBBS--
135x5x3
....I could feel my legs were toast.
225x3x2
265x1x2 ...nope, fahives not gonna happen today
285x1

--P'd HBS--
225x5x2 ... fuck it
my knee-extensors/quads trashed.
Maybe try hips and hams

--RDL--
225x5x2
275x5
295x5
305x5x3

--BAD GIRL MACHINE--
140x8
150x8x4

NOTES: yeah, maybe the dip and drive component to the Jerks and Push Presses ontop of
that Clean workout the day before pushed me a little too much.
The explosive stuff sneaks up on you or whatever (fatiguing).

===================

10-17-2021 SUN

At globo with The Boy again ....

--INCLINE PRESS--
w.u. then ...
217-1/2 x 5r ....boy misloaded me. lolz
215x 5 x 4
215 x 4 did not try a fifth here, would've ended badly.
(six set of five was the plan)

--LAT PULLDOWNS--
175x5x5

--REAR DELT FLYE MACHINE--
90x8x5

--STRAIGHT ARM LAT. SWING DOWNS--
50x8x4

=================

10-18-2021 MON

total rest ... gonna try to HBS Tue.
That'd a couple of days of rest, and I pretty much
didnt squat at all Sat.

DIET STUFF:
Monday I managed to fast 21 hrs 6pm to 3:30pm or something.
That wound up being my OMAD.
Tues was ~17 hrs 4:00pm to 9:00am ... I'll eat one more time today.

[mbasic]

10-14-2021 THURS

--CLN--
215 x 3r x 6s ... missed one, fwd

...this did not absolutely floor me like the first time I tried 6 triples.
These are full cleans BTW, not powers, which in a lot of ways are worse IMO.
Power clean is all over with in one small burst.
A clean seems like three movements in each rep, pull + pull under + stand/squat up ... to me.
Triple full clean is like doing 9 of something. IDK

[mbasic]

10-13-2021 WED

...lifted w/ boy in early AM before school.

--BENCH--
245x5
225x5x5

--SEATED CHEST SUPPORT ROW MACHINE--
160x8
200x6x6

...that's it, hard to lift right now.
I keep an eye on the boy during his critical sets....
We cram this session in every Wed before school, little time.
I actually forgot about it at work (I start at 4:30 am), and he managed to call me at 6:05 to
see if I was on the way. Surprised he woke up on his own.
Only one day a week (during school days).

[mbasic]

10-11-2021 MON, rest

rando blood check was
0.5 Ketones / 88 Gluc
I have NOT been fasting lately, but HAVE been ketone-ing. (very low carb).

I didn't log it here, but Sunday after yard work, I had an odd 2.3 Ketone / 76 Gluc reading....
That's my 2nd highest ketone reading ever. Weird.

=========================

10-12-2021 TUES

--SN SLOW PULL--
135x3x3; 205x3x2; 230x1x2
255x1x2
280x1
295x 3r x 5s

--FLOATING SN DEADLIFT--
...standing on 45 plate
205 x 5r x 4s

--SN FROM STATIC HIGH PWR POS.--
...almost no warm up
115x2x2
140x2x2
165x 2r x 4s ...missed only one

Disappointed in BW @ 206.8 afterwards.
Ketones only 0.3 / Gluc 102 (expected, right after workout).

Thinking ahead ....
starting Friday, Quail season begins, so that means a shitload of walking and hiking with the dog for hours and hours and hours.
That's kinda primo fat burning exercise (LISS), so we will see if ....
#1- I lose some weight / BF.
#2- being fat adapted if I can hunt/hike easier, for longer...or better said: if I "have more energy" ... being fat adapted.

[mbasic]

10-10-2021 SUN

... did this while the boy lifted

--HBS--
265x5x3

--LUNGES--
115x5x3

--PWR CLN--
135x3x2
175x3x2
195x3x3

[mbasic]

10-9-2021 SAT

...did this while the boy lifted

--RACK JERK--
135x3x2
190x3x2
215x3
235x3x3 ..this might be a PR of sorts

--OHP--
155x5x5

--CHIN UP--
just BW x 5r x 7s
...haven't done chinups in ages.

[mbasic]

10-8-2021 FRI

tried to FSQT ...

--FSQT--
45x5x3; 135x1; 135x3x2; 195x2x2; 215x1
235x1
240x1
245x1
...yeah, my left glute is still tight/sore/damaged.
better "take it easy".
225x3x3

--SN PULL--
135x3x2
165x3x2
190x3x2
215x3x2
240x3x5

[mbasic]

10-6-2021 Wed.

--CLN HVY PULL--
345x 3r x 5s

--LUNGES--
45x5; 95x5
120x5
145x5
150x5

-PWR CLN--
135x1x3
185x1x2
200x1x2
210x1
215x1

=========================

10-7-2021 Thur

Was going to workout today. I did my first FSQT w 135 and had a massive glute cramp or something (left, outer glute area) .... holy shit! I dropped the bar to my thighs like catching/resetting a power clean. Also my right leg, the VMO-quad area had a slight tingle/cramp. I think its the Keto is fucking with me. Yesterday was dead... and lunges which I've not done in a long time. So i've been horribly sore in the glutes also. I hope its just a cramp and not a pulled-something .... Left gym after the cramp....see what happens tomorrow. Then I pounded some potassium, magnesium, and calcium pills ..... later drank some apple cider vinegar. I will heavily salt my next meal. This would be my first cramp while working out in a long long time ....3 years? I have had some legs cramps no and then at night while all this was going on (the new keto diet). Night cramps are always the right leg, calf/tibia muscle thing on side of leg.

Today I ended a 18 hr fast: 78 glu / 1.6 ketones.

[mbasic]

10-6-2021 Wed - Update.
40 almost 50.
I've adopted keto + I.F. and lost about 20 pounds. (205 ish rn)
Restarting Olympic lifts again.
Trying to see if I can regain some strength: I do the slow/strength lifts 1st and finish up with just one oly-variant of some sort to maintain speed/technique.
Only squatting 265x5x5; PC 215x1 after that; CLN DL for 365x3x5 (could probably still CNV.DL 405x1); BP 235x5x5;
Not really much going on IOW....