[kaptr1d]

My Monday 7/7 Workout:

Warmup/Stretch

Deadlifts:
155lbs x 5 reps
225lbs x 5 reps (2 sets)
275lbs x 5 reps
295lbs x 3 reps

I think I could have pulled for the full five reps at 295 but the grip on my left hand was slipping and I started to lose the weight. The bar ripped the callus off about 90% where my left ring finger is... The gym is dirty as fuck so I rubbed some hand sanitizer into it which hurt like a MOFO. I decided that messing up my hand further would be bad for future workouts so no more barbell/dumbbell work today.

295 is a DL PR for me anyhow.

Back extensions:
45lb plate x 5 reps (5 sets)

[kaptr1d]

Double.

[kaptr1d]

Triple.

[kaptr1d]

7/8 Cardio:

11 miles on a bike in 53 minutes.

Had almost no food left this morning so I had a shitty breakfast. But I went to the market and got back on track after the bike ride.

Having a lot of pain in my glutes during cardio for some reason. I think maybe they were used more then usual doing all the hill in Vermont. Going to try and eat a lot and help them recover fully before squats on Friday.

[kaptr1d]

Double.

[kaptr1d]

My 7/9 Workout:

Warmup/Stretch

ATG Squats:
135lbs x 10 reps, 2 sets.

Flat Barbell Benchpress:
135lbs x 5 reps, 2 sets
145lbs x 5 reps
155lbs x 5 reps
165lbs x 5 reps

I had really bad form on the 4th rep of the 5th set and almost lost it, but my 5th rep was really focused and on point. 165 is a BP PR.

Incline Dumbbell Benchpress:
120lbs x 5 reps, 4 sets

I just barely squeezed out the 5th rep on the 4th set. My arms were failing, especially the left one.

Seated Military Press:
85lbs x 5 reps, 3 sets
85lbs x 3 reps (failure)

Starting to get really gassed at this point. I'm taking plenty of time between sets but not really getting all my energy back...

Dips:
BW x 5

Only did 1 set. I felt totally drained and I could just barely push out the 5th rep. Rather then start doing dips w poor form and possibly hurting myself, I decided to call it a day.

I had a meal replacement shake, a banana, and a morning multivitamin before going to the gym. Usually I have an apple w the shake and have the banana PWO with my shake. I think the banana had less energy then the apple bc I was really feeling gassed towards the end.

[kaptr1d]

7/10 Cardio:

4.17 mile bike ride there in 21 minutes.
4.18 mile bike ride back in 19 minutes.

The ride back felt really good. I just kinda zoned out for 10 minutes or so while I was keeping a 4:45/mile pace... the hills on the way back didn't bother my legs as much either.

[kaptr1d]

Went to the doc today since I was long overdue for a physical and I found out that I have a hernia.

I would occasionally have a searing pain above my groin when doing squats but strangely it was only when I was doing warmup sets... when I do heavy weight squats it doesn't bother me at all and it hasn't bothered me during ANY squats for at least a month.

Well anyway, he shoved his thumb into the trouble area on my right side and I almost launched into the ceiling... he shoved his thumb in the same area on my left side and I didn't react at all... he's pretty convinced it's a hernia... I have an appt with a surgeon on Monday.

In the meantime, I'm just going to focus on cardio. He said not to do any heavy lifting but I think cardio and BP exercises should be fine... I'm going to avoid DL's and squats until I get the final word...

THIS SUCKS.

[kaptr1d]

I was pissed after the diagnosis so I buried two tires and started hitting them with a 10lb sledgehammer.

20 strikes, 5 sets.

[kaptr1d]

I decided that even with the hernia I should still be able to do light squats and upper body work as well as cardio galore.

I'm going to try adjusting my program for now to see if I can work around this problem for the meantime and then get back to business later once they stitch me up.