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Training Training Logs
22

Was the child included with the sled, or did you have to purchase it separately? I’m thinking of buying a chubby kid from Rogue so I can be more creative with my loaded carries. The sandbags just aren’t keeping it interesting enough.

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23

Nah man, I went to the pet store - thought it was a dog.

I’d be careful getting a Rogue Child BTW. Wouldn’t recommend

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24

8/18/22 - off (active rest & recovery)

20 min NEPA walk, 5% incline at 3.5mph pace.
+Band Pull-Aparts
+Lateral DB Raises (light)

Weight: 221.7lb
Sleep: 6.5hrs (better quality)
Recovery: 68 taps/10s

I will: (would say “goals”, but that leaves the option not to finish them, so I “will”)

  • Get leaned out to have visible abs (ideally sub-10% BF)
  • Fix my sleep

School update:

  • Currently passing both Programming w/ Objects and Applied Physics w/ Lab at >90%.
  • Taking an extra class next term so I can finish up my degree sooner. Next term: (1) Fundamentals of Information Technology and Networking, (2) Intermediate Programming, (3) Introduction to Artificial Intelligence and Machine Learning.

I’m gonna be busy.

6 Likes
25

8/19/22 - Metcon for Muscle P1W2D3

Weight: 222.4lb
Sleep: 6.5hrs (okay quality, woke up tired)
Recovery: 63 taps/10s

W3 Pull Exercise Sets/Reps Load Effort 1RM Weight Week 1 Week 2
A Farmer’s Walk 1 x 2 min. Light Met2 60x2 60x2 65x2
B1 Snatch-Grip High Pull from Hang 2 x 5 reps 70-75% Res 185 185x5, 185x5 185x5, 185x5
B2 Dumbbell Shrug 2 x 10-15 reps Medium Full 75x2 75x10, 75x10 65x12, 65x12
B3 Farmer’s Walk 2 x 1 min. Light Met1 75x2 75x2, 45x2 65x2, 65x2
Rest 4 min. or less
C1 Pendlay Row 2 x 5 reps 65-70% Res 225 225x5, 225x5 225x5, 225x5
C2 Chest-Supported Rear-Delt Raise 2 x 10-15 reps Medium Full 35x2 35x2x10, 35x2x10 35x2x10, 35x2x10
C3 Zercher Carry 2 x 1 min. 30% BW Met1 70lb 70lb, 70lb 70lb, 70lb
Rest 4 min. or less
D Chin-up Top Position Iso. Hold 1 x 2 min. BW Hold 30s, 30s, 30s, 15s, 15s 1m, 40s, 20s
Rest 4 min. or less
E Pull-Up Hang 1 x 2 min. BW Hold 30s, 30s, 30, 30 1m, 45s, 15s
Completed in 34m, 24s
  • Did some lightweight assistance work (95lb) on Snatch Grip High Rows after program to help with form.
  • Used hooks instead of straps on Pull Up Hang. Forearms can’t handle (pun intended) the duration/volume.
  • Followed this with a 10min NEPA walk to help cure my anemic looking skin tone
  • Putting down some extra Overtime at work so I can get one of those sweet water-cooled beds… I’ve convinced myself I need this in my life.
5 Likes
26

I’m a hot sleeper as well. I mean, obviously I’m just hot stuff… I really want to hear how this bed goes for you!
In the meantime, I got a weighted cooling blanket off Amazon for maybe $50. It might be worth a cheaper try if you’re on the fence about the bed (but not if you’ve already decided). I do think it helps me stay asleep just a little bit longer (I’m not good at sleeping).

2 Likes
27

8/20/22 - MetCon for Muscle P1W2D4
Weight: 222.6lb
Sleep: 8hrs (good quality)
Recovery: ** taps/10s** (will update later)

W4 Labor Exercise Reps/Time Load 1RM Weight Week 1 Week 2
30 Minute Time Limit, AMRAP Time Time
A1 Deadlift 3 reps 60% 1RM 550 330 9 8
A2 Single Kettlebell Biceps Walk 20 steps 10-20% BW 225 45 9 8
A3 Dumbbell Clean and Press 5 reps 10-12RM 50x2 9 8
A4 Dumbbell or Kettlebell Suitcase Carry 10 steps per arm 20% BW 225 45 9 8

Completed 8 rounds in 29m 57s (did one less round this time, unsure why it felt so much harder this go-round).

  • It was hotter this time than last, could be a contributing factor for difficulty. Also, last time I trained in the evening whereas this was first thing in the morning.

  • I’m surprised by how defeating this feels, to have worked my ass off and still do worse. Nothing major, just a new learning experience =)

  • Ordered the cooling bed, should be here in about 2 weeks. Will write an extensive review on it when I’ve slept on it long enough to form an opinion.

I looked at some of them and honestly they led me to the Eight Sleep bed… was looking for like a $750 max purchase until i saw the bed lol.

It goes without saying :joy:

@Christian_Thibaudeau would you recommend dropping the weights I used for this day to increase rounds completed, or stay the course and wait for cardio to catch up? Admittedly, my cardio is subpar - paying for that now.

3 Likes
28

I just wrote a three-page whine on basically just that!

That will never stop me from saying it

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29

I would likely stick to the same weights for a week to see if you adapt. And if there is no improvement, decrease them a bit.

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30

Alright, accountability time…

I had a terrible night’s sleep Saturday night, literally not more than 4 hours and the quality was some of the worst I’ve ever had. I had already signed up for overtime on Sunday (because double-time) and had to go in… I felt terrible all day and when I came home - I ate my meal prep (good) then my wife’s leftover meal prep (good, she wasn’t going to eat it), then made a half-pound burger (okay, not terrible), then put down a shitload of tortilla chips (bad) and dip (worse). I didn’t count macros, but I was pushing the better part of 300g protein, 250g+ carbs, and likely near 100g fats (all eyeball macros).

(Feel free to shame me for this, it is deserved)

As a result, my weight ballooned up this morning.

Diet Update:

To increase diet adherence, I’ve added a few small items to the daily menu…
0430: double-scoop protein shake
0830: 2x string cheese (light)
1130: double-scoop protein shake + handful of carrots
1430-1630: 2x scoop Surge
1730: 12oz chicken breast, 8oz broccoli, 1/4cup rice, 8oz mushrooms, 4 whole eggs.

Daily macros should look like:
Cal: 2088
P: 253g
C: 164g
F: 42g
This should equate to a 1,000-1,200cal daily deficit (2ish lbs down per week, so just under 1%BW loss per week).
The Pulse Feast is working great for during the week, but I’m struggling a bit with compliance on the weekend; I may need to tweak something for these days - more to follow.

8/22/22 - Metcon for Muscle P1W2D3

Weight: 225.9lb
Sleep: 8hrs (good quality)
Recovery: 70 taps/10s

5/3/1 Base:
Bench:
3x210
3x240
3+5x275

OHP:
3x135
3x155
3+4x175

W1 Push Exercise Sets/Reps Load Effort 1RM Weight Week 1 Week 2 Week 3
A Above-Shoulder 2-Dumbbell Walk 1 x 2 min. Light Met2 45lb 45x2 45x2 45x2
B1 Standing Barbell Press 2 x 5 reps 70-75% Res 210 147 145 145 145
B2 Dumbbell Lateral Raise 2 x 10-15 reps Medium Full 15 12, 10 12, 12 14, 12
B3 Overhead Dumbbell Carry 2 x 1 min. Light Met1 45lb 45 45 45
Rest 4 min. or less
C1 Bench Press 2 x 5 reps 65-70% Res 315 220.5 225 225 225
C2 Push-up or Dip 2 x 10-15 reps BW Full Dip 10, 10 15, 10 15, 12
C3 Bear Crawl (walking on all fours) 2 x 1 min. BW Met1
Rest 4 min. or less
D Dip Top Position Iso. Hold 1 x 2 min. BW Hold 1m, 30s, 15s, 15s 1m, 30s, 20s, 10s 1m, 40s, 20s
Rest 4 min. or less
E Dumbbell Bench Press Loaded Stretch 1 x 2 min. XLight Hold 15x2 20x2 20x2

Completed in 29m 27s

  • Looks like that extra sleep and carb bender I went on yesterday paid off a little lol. Time improved and felt great! I mean dead, but like a good dead.
  • Lots of food to cook when I get home :fork_and_knife:
6 Likes
31

Such is life, man. You already took the lesson, which is diet became unsustainable, and you made a plan to fix it. Don’t stress!

The sleep things sucks. I’m a horrible sleeper, but I’m a good sight older than you. I hope the new bed helps!

2 Likes
32

8/23/22 - Off
Weight: 224.6lb

8/24/22 - Metcon for Muscle P1W3D2

Weight: 223.5lv
Sleep: 7hrs (okay quality, i was a sweaty mess)
Recovery: (didn’t track, whoops)taps/10s

WARMUP

  • Squat
    10x45
    5x135
    5x225
    3x315 (potentiation)
    working sets

  • Toes to Bar Leg Raises
    5xBW
    5xBW
    5xBW
    (I’m terrible at these so bear with me)

MAIN WORK

W2 Legs Exercise Sets/Reps Load Effort 1RM Weight Week 1 Week 2 Week 3
A Prowler Pushing 1 x 2 min. 25% BW Met2 100lb 150lb 150lb
B1 Squat 2 x 5 reps 70-75% Res 405 303.75 305 305
B2 Leg Extension 2 x 10-15 reps Medium Full 100lb 150x10, 100x10 10x100, 10x100 10x100, 10x100
B3 Sled Walking Backward 2 x 1 min. 25% BW Met1 100lb 150lb, 150lb 150lb, 150lb
Rest 4 min. or less
C1 Romanian Deadlift 2 x 5 reps 65-70% Res 225lb 225x5, 225x5 225x5, 225x5
C2 Leg Curl 2 x 10-15 reps Medium Full 100lb 100x12, 100x10 100x12, 100x10 100x10, 100x10
C3 Frankenstein Sled Walk 2 x 1 min. 35% BW Met1 50lb 150lb, 150lb 150lb, 150lb
Rest 4 min. or less
D Goblet Squat 90-degree Iso. Hold 1 x 2 min. Medium Hold 45lb 1m, 30s, 30s 1m, 1m 1m 15s, 45s
Rest 4 min. or less
E Bulgarian Split Squat Loaded Stretch 1 x 2 min. XLight Hold 10lb 2m 2m 2m

Completed in 32m 39s (nearly 9 minute improvement, thought I was doing worse so I pushed harder lol).

  • Pretty happy about the time improvement. The lactic acid buildup from rushing this was no joke.
  • Skipped 5/3/1 stuff because I wasn’t super motivated today… I should’ve done it but oh well.

+22min NEPA walk at cardio zone 2 (115-135 beats per minute). May need to change this up to another format of cardio as it’s getting tough to keep my HR >115 from walking.

6 Likes
33

8/25/22 - Active Rest (imagine Dr. Evil air quotes here)

Sleep: 6.5 hrs (okay quality)
Weight: 223.3lb

Made up 531 3x3 squats from yesterday

  • Squats
    10x45
    5x135
    5x225
    3x275
    3x315
    3+8x335

  • Strangely doing squats today, the day after legs, felt great. Not sure I get why but I guess it doesn’t matter.

  • Since I embarrased myself under a 45lb Overhead Squat a few weeks back, ive adjusted my back squat to low-bar and narrow stance and watched my squats take off (because I’m a weird fuck apparently). Will have to test my 1RM again because i get the feeling it just went up 25+ pounds.

+30 mins zone 2 on stationary bike (135 HR target)

  • I noticed both yesterday and today that after about 15 mins in Zone 2 it became increasingly difficult to keep my heart rate up. I have to wonder if I can make this “2nd wind” come sooner.
6 Likes
34

8/29/22 - MetCon for Muscle P1W3D3

Weight: 222.2lb

Had to take a short break to get both school and the house in order. Stayed on diet, just had stuff to catch up on.

W3 Pull Exercise Sets/Reps Load Effort 1RM Weight Week 1 Week 2
A Farmer’s Walk 1 x 2 min. Light Met2 60x2 60x2 65x2 65x2
B1 Snatch-Grip High Pull from Hang 2 x 5 reps 70-75% Res 185 185x5, 185x5 185x5, 185x5 185x5, 185x5
B2 Dumbbell Shrug 2 x 10-15 reps Medium Full 75x2 75x10, 75x10 65x12, 65x12 65x12, 65x10
B3 Farmer’s Walk 2 x 1 min. Light Met1 75x2 75x2, 45x2 65x2, 65x2 65x2, 65x2
Rest 4 min. or less
C1 Pendlay Row 2 x 5 reps 65-70% Res 225 225x5, 225x5 225x5, 225x5 225x5, 225x5
C2 Chest-Supported Rear-Delt Raise 2 x 10-15 reps Medium Full 35x2 35x2x10, 35x2x10 35x2x10, 35x2x10 35x2x10, 35x2x10
C3 Zercher Carry 2 x 1 min. 30% BW Met1 70lb 70lb, 70lb 70lb, 70lb 70lb, 70lb
Rest 4 min. or less
D Chin-up Top Position Iso. Hold 1 x 2 min. BW Hold 30s, 30s, 30s, 15s, 15s 1m, 40s, 20s 45s, 30s, 15s, 15s, 15s
Rest 4 min. or less
E Pull-Up Hang 1 x 2 min. BW Hold 30s, 30s, 30, 30 1m, 45s, 15s 30s, 30s, 30s, 30s

Completed in 31m 38s

  • Still beat the clock.
  • Didn’t have hooks this time so grip was failing on chin-up top-hold and Pull Up hang.

+15mins Stationary Bike at cardio zone 2 (target HR of 135).

Stopped taking L-Carnitine because my ass is too fat (literally) to hit IM Glute shots with a 1/2" needle lol.
Still on TRT at 26mg/day Test C daily.

6 Likes
35

Life happens… I was sick as heck for the past 2 days myself. Still not 100% Just get back on track and kick ass

4 Likes
36

How are you timing your sets without having to focus on a clock vs what you’re doing?

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37

@TrainForPain I have a fitness tracker watch that I can set intervals on, so I set the interval to 30s and typically just wait to feel it vibrate, then i know it’s 30s or whichever multiple thereof as needed. Let me know if this doesn’t explain.

8/31/22 - Metcon for Muscle P1W3D4

Weight (yesterday): 220.4lb
Weight (today): 221.1lb

5/3/1 (kinda) Deadlifts
5x45
5x135
5x225
5x375
3x425
1+4x495 (fuck yeah)

W4 Labor Exercise Reps/Time Load 1RM Weight Week 1 Week 2 Week 3
30 Minute Time Limit, AMRAP Time Time Time
A1 Deadlift 3 reps 60% 1RM 550 330 9 8 10
A2 Single Kettlebell Biceps Walk 20 steps 10-20% BW 225 45 9 8 10
A3 Dumbbell Clean and Press 5 reps 10-12RM 50x2 9 8 10
A4 Dumbbell or Kettlebell Suitcase Carry 10 steps per arm 20% BW 225 45 9 8 10

Completed 10 rounds in 30m 41s

  • Everything felt great on Deads so I just decided today’s the day i hit 5 plates for 5 reps, and then i did it. Zero regrets, sorry Jim - I had to stake my claim to Valhalla.
  • Improved on this workout too, despite what my lower back wanted me to do. Just grinded through it.

Bed showed up, will probably write an extensive review when I’ve formed an opinion.

8 Likes
38

Freaking nicely done man

2 Likes
39

9/4/22 - MetCon for Muscle P1W1D1

Weight: 220.2lb
Sleep: 5h 23m (50% fitness score)

Been too long since I lifted. Was struggling with motivation and stress (work and course-load related), and the 110+ temp outside was a good deterrent/excuse. Diet was pretty good, could have been better but scale was unchanged so no biggie.

W5 Push Exercise Sets/Reps Load Effort 1RM Weight Week 1
A Above-Shoulder 2-Dumbbell Walk 1 x 2 min. Light Met2 45x2 45x2
B1 Push Press 2 x 5 reps 70-75% Res 235 164.5 5x175, 5x155
B2 Dumbbell Lateral Raise w/ Multi-Rom 2 x 10-15 reps Medium Full 15x2 15x10, 15x10
B3 Overhead Dumbbell Carry 2 x 1 min. Light Met1 45lb 45, 45
Rest 4 min. or less
C1 Decline Bench Press 2 x 5 reps 65-70% Res 320 224 225x5, 225x5
C2 DB Bench Press w/ Multi-ROM 2 x 10-15 reps BW Full 45x2 45x12, 45,12
C3 Two Push-up Strict Burpee 2 x 1 min. BW Met1 BE 1m, 1m
Rest 4 min. or less
D Dip Top Position Iso. Hold 1 x 2 min. BW Hold BW 50s, 40s, 30s
Rest 4 min. or less
E Dumbbell Bench Press Loaded Stretch 1 x 2 min. XLight Hold 25x2 1m, 1m

Completed in 33m 10s (Took a few minutes to get equipment out and put back, probably could shave 2 or so mins off with more equipment access).

  • Triceps were toasted trying to get to bench press, was barely able to get 225x5 up on the second round.

Finally got the bed to work (long story, will save for my writeup). It’s sooo nice to have a cold bed at night.

5 Likes
40

9/6/22 - MetCon for Muscle P2W1D2

Weight: 221.1lb
Sleep: 6h 5m (87% fitness score)

5/3/1
Squats
10x45
5x135
5x225
5x315
3x365
1+2x405

W6 Legs Exercise Sets/Reps Load Effort 1RM Weight Week 1
A Prowler Pushing 1 x 2 min. 25% BW Met2 150lb
B1 Lunge 2 x 5 reps 70-75% Res 95lb 5x95, 5x95
B2 Goblet Squat w/ Multi-ROM 2 x 10-15 reps Medium Full 13x110, 10x110
B3 Sled Walking Backward 2 x 1 min. 25% BW Met1 150lb, 150lb
Rest 4 min. or less
C1 Romanian Deadlift 2 x 5 reps 65-70% Res 10x110, 10x110
C2 Leg Curl w/ Multi-ROM 2 x 10-15 reps Medium Full 10x100, 10x100
C3 Kettlebell Swing 2 x 1 min. 35% BW Met1 35lb, 35lb
Rest 4 min. or less
D Zercher Squat 90-degree Iso. Hold 1 x 2 min. Medium Hold 45lb 30s, 30s, 30s, 30s
Rest 4 min. or less
E Bulgarian Split Squat Loaded Stretch 1 x 2 min. XLight Hold 2m

Completed in 33m 14s

  • Did well on squats, training max to improve from 385 to 400.
  • This whole session was a slog after squats. Got through it but was dying by the end.
  • KB Swings were brutal to get through. Side cramps and lower back death lol.
  • I clearly do not train lunges enough.

I may need to eat more to keep up with this level of training… we’ll see.

8 Likes
41

9/7/22 - MetCon for Muscle P2W1D3

Weight: 220.1lb
Sleep: 6h 7m (88%% fitness score)

W7 Pull Exercise Sets/Reps Load Effort 1RM Weight Week 1
A Farmer’s Walk 1 x 2 min. Light Met2 45x2 45x2
B1 Muscle Snatch from Hang 2 x 5 reps 70-75% Res 135 5x135, 5x135
B2 Snatch-Grip Shrug Iso-Prefatigue 2 x 10-15 reps Medium Full 135lb 12x135, 10x135
B3 Farmer’s Walk 2 x 1 min. Light Met1 45x2 45x2, 45x2
Rest 4 min. or less
C1 Pendlay Row 2 x 5 reps 65-70% Res 245 5x245, 5x245
C2 Chest-Supported Rear-Delt Raise MDS 2 x 10-15 reps Medium Full 30x2 15x30, 13x30
C3 Zercher Carry 2 x 1 min. 30% BW Met1 80lb 80lb, 80lb
Rest 4 min. or less
D Chin-up Top Position Iso. Hold 1 x 2 min. BW Hold 1m, 30s, 20s, 10s
Rest 4 min. or less
E Pull-Up Hang 1 x 2 min. BW Hold 1m, 1m

Completed in 30m 44s

  • Everything felt good here. I kind of wanted to hit it for another round tbh but i knew performance was going downhill yesterday so i let common sense prevail - stuck with 2 rounds per Rx.
  • Got my bloods drawn today and I’ll have you know I only cried for 15 minutes (before and after). Will post results in my TRT thread.
5 Likes