[niagareven]

Sunday 9/28 -- immediately upon waking

Elliptical for 20 minutes

stretching, traction, pvc

russian twists
sit ups
glute bridges
planks
side planks

Back still didn't feel too great after I woke up and I was EXTREMELY stiff. All of this helped a bit. Will do some more later and tomorrow and hopefully be ok to squat/deadlift on tuesday. If I have to take it easy again then so be it...

[niagareven]

round two

Spent about an hour stretching and doing a bunch of SI joint strengthening exercises.

Starting to follow the precision nutrition format for eating like I used to. Only difference I am going to make (for now) is that I am going to keep a high carb meal for breakfast. So basically the only time I'm gonna eat stuff like rice, oats, etc. are going to be for breakfast, and in my post workout meal. The other four meals a day (on workout days) are going to be protein+veggies+fat. When I used to eat like this, I felt much better overall and had at least 10% less body fat. I'm only going to have 2-3 beers tops one day a week, rather than having 1-3 beers 4-5 days a week. No need to be having a beer or two with a meal during the week. Other things that I will be stopping are the taco bell and wendies trips 4-5 times a week, and the eating cookies, ice cream, and chips when I get bored. I took before pictures last night that I debated posting on here, but decided against it, for now. I'm getting tired of walking around soaked in sweat and everything constantly aching. I literally sweat the way a 300+ pound guy sweats, and I'm only ~200lbs. Sometimes I get so hot I feel like I am going to pass out. The other day after training I got light headed while taking off my completely soaked in sweat clothes and had to sit down, then stand under an ice cold shower for five minutes, which barely even cooled me down. I know weight is just a number, but I want to get it back down to the low 180's, as I feel like that is where I've felt my best. I think I will be able to do this without losing (and even gaining) strength, mainly because of my extremely high bodyfat percentage, and that I am not looking to lose 15lbs in a week.

[niagareven]

Monday 9/29

Woke up, back felt good again.

Was able to hoist my fat ass onto my pull up bar so I could hang upside down by myself a couple times. This was the best it has felt and after I did it, I felt GREAT again.

Ton of stretching, traction, and pvc. I found this one stretch for my hips/lower back that I really like. It's a static stretch but it makes me feel great afterwards.

Elliptical for 10 minutes (wanted to do it for 20 but my sister was bugging me to use it)

Magic 50 with 40lbs dumbbell


I was looking more into sacroiliac belts to help offer me some more stability, mainly while exercising. The belt basically looks like a really thin rehband belt. Then I realized that I had been wearing my work belt (which is like a crappier rehband) during my entire workouts lately when my back was starting to feel better, except for on saturday. So I'm thinking the reason I knocked it out of whack again was possibly because of that. So, I will be wearing this (and maybe buying a rehband one soon) no matter what during my workouts to offer more stability to the joint. Maybe I'm just over thinking things, maybe I have been writing too much bullcrap in here lately that no one reads anyway, but whatever... I'm hoping it will help.

[Cap'n]

DO YOUR SLED DRAGS!


Er...so I may be about a year late on the encouragement

[niagareven]

Ha, thanks. I definitely have been slacking on the sled... mainly because I've been lazy about going outside and dragging weights into the street. At least I've been replacing it with stuff like burpees.

[Cap'n]

Originally Posted by niagareven

Ha, thanks. I definitely have been slacking on the sled... mainly because I've been lazy about going outside and dragging weights into the street. At least I've been replacing it with stuff like burpees.

You and me both. I made a sled this summer just so I could do them. I think I did sled drags twice this year...

[niagareven]

Tuesday 9/30 - feel pretty good... except my traps are still unbelievably sore from those shrugs on saturday.

Warm up, upside down hangs/sit ups, hanging leg raises

Squats
95 x 10
135 x 5
185 x 5
235 x 5
285 x 5
315 x 3
335 x 1
365 x 1 - grinder, but semi happy with this as I've never done it with no belt, went VERY low, and have barely squatted lately.

Stiff leg deadlifts
135 x 8
225 x 8
315 x 5
365 x 3

Deadlifts with hook grip
405 x 5 singles

6" deficit (added another plate to what I normally stand on) "speed" deadlifts with hook grip
315 x 5 singles - probably 30 seconds between each

Called it there

Last week, the squats and deadlifts all felt amazing, form was spot on, everything was super easy. This week, everything was off. I kept Unracking the bar very uneven (which for me is probably even since dunk and andy told me last week I always have the bar way off center.) The deadlifts were drifting away from me, plus my traps were so sore so they were really uncomfortable. My thumbs also felt like they were mushed after all of the hook gripping. For now on I will do a squat variation, then either do the SLDL or deficit deads, then rows.

[niagareven]

Wednesday 10/1

warm up, upside down hangs/sit ups, shoulder dislocates

Bench
95 x 10
145 x a few sets
185 x 3
205 x 3
225 x 1
235 x 1
245 x 1 x five singles - all were easy
215 x 3 pause each rep

Incline bench
195 x 4 x 3 sets

rolling tri extensions / dumbbell floor press with pause
45s x 10 / 10
45s x 8 / 10

Strict standing alternating dumbbell press (rest was dumbbell extended overhead) / close grip chin ups
45s x 10 per arm / 8
45s x 10 per arm / 7

[niagareven]

Thursday 10/2

Stretching, traction, pvc

100 burpees in 6:21 (four second PR)

[niagareven]

Saturday 10/4

warm up + upsidedown hangs/sit ups

Messed around with some muscle snatches. Did a few sets with 95lbs for 3-5 reps, then did a double with 145. They were pretty awkward, but seemed decent enough despite the light weight.

Log
95 x blahblah
145 x 2 viper press, 2 strict press, 2 push press, 2 jerks
145 x 1 viper press, 1 strict press, 1 push press, 1 jerk
165 x 1 viper press, 1 strict press, 1 push press, 1 jerk
185 x 1 viper press, 1 strict press, 1 push press, 1 jerk
195 x 1 viper press, 1 strict press, 1 push press, 1 jerk
-each weight was 1 set with no put downs between each type of press/jerk. The 195 strict press was a PR. Kinda liked doing this. Nice change of pace.

Then I put 170 on the log (paxton contest weight) and was gonna clean/press each rep in a minute just to play with it. Put my belt on which I shouldn't have since I haven't been using one lately and it was pinching my stomach every time I cleaned the log so I just stopped after 5 reps (which was about 20ish seconds if I heard right)

Close grip bench
185 x 10
195 x 8 or 9
165 x 14 (thought I did 15)
-wasn't feeling it today.

Yoke
315 x 50 feet
495 x 50 feet
585 x 50 feet with belt
-everything was really easy and I probably could have PRed for 50 feet here but I was feeling a ton of pressure where I injured my back so I just backed off. Probably shouldn't have done it at all.

Hung upside down again

Shrugs
365 x 10
455 x 10
545 x 6
455 x 20