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  • mbasic
    replied
    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
    Last edited by mbasic; 10-29-2021, 11:55 AM.

    Leave a comment:


  • mbasic
    replied
    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.

    Leave a comment:


  • mbasic
    replied
    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.

    Leave a comment:


  • mbasic
    replied
    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)

    Leave a comment:


  • mbasic
    replied
    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!

    Leave a comment:


  • mbasic
    replied
    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)

    Leave a comment:


  • mbasic
    replied
    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.
    Last edited by mbasic; 10-19-2021, 04:01 PM.

    Leave a comment:


  • mbasic
    replied
    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
    Last edited by mbasic; 10-14-2021, 06:28 PM.

    Leave a comment:


  • mbasic
    replied
    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).

    Leave a comment:


  • mbasic
    replied
    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.

    Leave a comment:


  • mbasic
    replied
    10-10-2021 SUN

    ... did this while the boy lifted

    --HBS--
    265x5x3

    --LUNGES--
    115x5x3

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

    Leave a comment:


  • mbasic
    replied
    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.

    Leave a comment:


  • mbasic
    replied
    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

    Leave a comment:


  • mbasic
    replied
    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.

    Leave a comment:


  • mbasic
    replied
    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....

    Leave a comment:

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