5-6-2020 Wed.
HBS:
right knee pain doing warmups, so stopped
FLOATING SNG DL ON RISER:
110x5x2
170x5
220x5x3
DB LUNGE ON 7" RISER:
45#x5x3
5-7 Rest
5-8 planned
SN:
115x3x2
125x3
132x3
142x3x2
SN DL:
220x5x3
try to squat
5-9 and 5-10-2020
lots of yard work, house projects
5-10-2020 Sun. PM
SN HIGH PULL
132x5x2
152x5
172x5
182x5
187x5
192x5
DB LUNGES:
45#DB’s x 3 @crashed, trail leg/knee just kinda gave out)
just BW x 10 x3
5-12-2020 Tues
–SN–
bar tech.work
115x3x2
132x3x3 some sets were goofy
147x3x3 last set was so-so-ok
–FLOATING SN DL fr. PLINTH–
198x6x3
5-14-2020 Thurs
--SN–
115x3x2
135x3x2
152x3x4 …some misses and goofyness
–SEGMENTED SNDL–
stand up, down to knee, up again, then down
198x6x3
5-16-2020 Sat.
–SN HIGH PULL–
132x5x2
152x5
172x5
187x5x3
–DB LUNGE–
25#DB x8; x8; x10
5-17-2020 Sun.
Shit ton of yard work, may have over-heated myself.
I have gotten de-climatized ! sad.
5-18-2020 Mon
–SN–
115x3x3
140x2
152x1
162x1
172x1
178x1
–SNDL–
198x5; 218x5x3
God this log is pathetic.
Right now I’m just doing strength stuff.
Olympic lifting pisses me off.
Update around May 2021…doing Deadlift and OHP focus.
Some Body builder type stuff too.
I have managed to get to here…notable metrics:
DL around : 405x1x5 / 385x1x10 emom@ez ( I could probably 405 x 6RM)
PWR CLN: 230x1 (this ties PR, maybe … 235x1 I think)
OHP: 185x5x2 ez
INCLINE: 225x5x5 ez
NOT SQUATTING, doing hack squats and above parallel box squats and other leg shit
5-6-2021 Thurs - Lower Body
–CONV. DL–
135x5; 225x4x2; 315x2x2
365x1; 390x1;
415x1@7.5
–HBS ATG–
135x5; 185x5; 225x5; 250x5; 275x5
–LEG EXT. MACH.–
130x8; 150x8
170x8x5
–RDL–
275x8x3
…got important phone call from work.
Had to cut it short; wanted to do more.
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…
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.
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
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.
10-10-2021 SUN
… did this while the boy lifted
–HBS–
265x5x3
–LUNGES–
115x5x3
–PWR CLN–
135x3x2
175x3x2
195x3x3
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.
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).
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
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.
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)
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!