I need to get this incorporated into my rare golf scrambles. I’ve only managed to play about once or twice a year for the past few years so my expectations are low. The worse I play, the more I’m inclined to drink. A couple years ago my brother and I killed a 750ml bottle of Fireball.
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Ha! That’s awesome. Back in the day we used to regularly put $100 each in a pot and everyone had to drink 1 beer per hole. Funny shit started happening after the turn. There was always 1 person that would puke. Not so much due to drunkenness, but more due to the amount of liquid in the belly coupled with swinging a golf club and riding in a golf cart. Fun times.
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Sounds messy!
5/30/2019 - Legs - 182.4
Lunge
5x20
-with-
Paused SL Glute Bridge + Paused Glute Bridge
5x10+10
-with-
Seated Band Hamstring Curl
5x20
Hollow Hold
R/P
Side Plank w/abd + Hold
1x
30 min incline treadmill walk
Good little session. Lunges were with short stride to hit quad mostly, 20 straight per side, then the other side. Wanted to do 200 reps, but 100 was plenty. Legs were jello. So beyond this back pain. I’m mostly young and healthy, yet my 94 year old grandmother moves around better than me. Unacceptable. Got to get healed up. Not going down this path again.
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I’ll try to post a picture of myself post-op to remind you all that you’re doing awesome.
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5/31/2019 - Cardio/Rehab - 182.1
McKenzie Pressups and Cat/Camel
20 ea
McGill big 3
2x
45 minute walk/run combo
Back felt as good as it has in awhile after the above 5 movements. Probably just helped to get the blood in there. I’ll keep up with this. I have an apt Thursday with my trusty sports PT. He’s fixed me each and every time. Hopefully I will have made significant progress by then and he can just test some stuff, etc.
Diet was spot on today. Early dinner, so I plan to go without food until a protein snack at bedtime. Hope to see 179.x or 180.x. May reward self with a semi cheat tomorrow night at daughters bday party. Not decided yet.
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Woke 179.5, new low by 1.4. I’ve officially met my original goal. I cannot believe I’ve just seen a sub 180 on a scale.
So, goal moving forward is to see if I can march down to 175 by June 30th. However, any reading in 170s is a win on June 30th. I’ve got 3 trips in June to contend with, which will take some creativity. So it’ll be a zig zag month for sure, which is fine now that I’ve hit my target.
On June 30th I’ll plan to start a very slow surplus/gain heading into my Hawaii trip late July.
Same upon returning from Hawaii. I’ll enter a nice long period of slow steady gain to minimize fat accumulation. I’ll prob start some supps too for funsies. Kind of as a reward. Not sure what yet. Maybe Micro PA and Curcumin (after reading latest article on its fat sparing ability after moving from cut to gain) or maybe a higher dose of Carbolin 19 and Curcumin.
Upper workout today
Axle Incline BP 2x8
Chest supported row 2x
3 rounds
Band resisted feet elevated ring pushup
-with-
Chins
-with-
Bent rear band + KB Lateral
Arms
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Nice work! Getting close to 175 will allow you to stay at 180 or less while fully loaded up on carbs. I’ve noticed that once I hit my goal weights, I increase my food because I switch to maintenance (or I just treat myself). My weight instantly rebounds and I struggle to get back down to my low numbers.
Case and point - I’m back at 210 or above these past few days. I’ve eaten close to 300g of carbs most days this past week so I’m guessing that I’ve just filled up my glycogen and that’s the reason for the increased weight. I definitely haven’t eaten a 14000 calorie surplus to gain four pounds of fat.
Celebrate your victory with some treats at your daughter’s bday party!
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6/1/2019 - Upper - 179.5
Warmup
Cat/camel, mckenzie pressup, McGill big 3, shoulder band series
Axle Incline Press
165x8+1 slow neg, 165x6+1 slow neg
-with-
Chest Supported Row
44x10, 44x15, 62x15
3 rounds of:
Purple Band Resisted Feet Elevated Ring Pushup
8, 7, 6
-with-
Chins
13, 10, 8
-with-
Bent Band + KB Lateral
18x3x20
Skullcrusher
75x9, 10
-with-
Standing EZ Bar Curl
65x2x12
20 mins brisk incline treadmill walk
Awesome workout. Back felt surprisingly stable and mostly pain free. Making progress. Moved up to purple band on pushups. Fried my chest and triceps, in a good way.
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That rear lat spread pose is a great pose for you. Looking great.
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Thanks Simo. Things are going well atm.
Woke 180.8. That’s a win. I ate well yesterday, including steak/shrimp for dinner with 2 Newcastle’s + some of the kids chicken fingers/fries, half a massive cupcake shared with wife, massive bowl of popcorn with movie at house and protein bar/Greek yogurt after that/before bed. All I did was refill some glycogen it looks, bc I know I was depleted. Body is partitioning well.
Today will be a track day. Going to go sub 7 on a mile run.
Then 125 lunges. I am going to do the paul carter no weight big wheels challenge. This week will be 125 lunges. I’ll do this on my 2 leg days. Also single leg/double leg glute bridges and band leg curls.
Back is def healing thank goodness! Just tightness remains, so I’m working hard to get motion in there without stoking the inflammation fire. 
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I had to go find this after seeing your post. Are you going to do everything in the challenge - lunges, sissy squat/BW leg extension, swiss ball leg curl, and straight fire glute raise?
That workout would be a mental challenge for me. I find it really hard to get excited for 4-6 sets of AMRAPs…
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I’m going to do lunges, glute bridges and seated band hamstring curls, adhering to the rep schedule. He says just get the reps, rest as needed. Of course we will push, but you dont need to kill yourself.
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I’m intertwining it with my rehab protocol right now. I’ll post my new set up in my log. Hopefully this one lasts longer than a week. The problem with my plans is that I tend to be overzealous. I’ll write it all out and then discover that it’s too much or I just don’t enjoy it once I execute. I’m not afraid to abandon something I dislike. I’m not going to set any records so I really don’t see any reason to suffer through training for the sake of growth. I don’t think my hips can take that kind of abuse anyway.
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6/2/2019 - Track/Legs - 180.8lbs
Warmup
Cat/camel, mckenzie pressup, McGill big 3
1 lap walk
Mile run: 6:38
6 lap walk
- 125 lunges (ea leg)
- 45 paused single leg glute bridges (ea leg) and 80 paused glute bridges
- 125 band seated hamstring curls
Rolling
Pretty hard run, say 8.5/10. I’ve probably got a 6:20 in me right now, which I’m pleased with as I really have not been training the run. Perhaps all the walking is helping. Nice lower pump from all the reps. Knocked each out in succession. Lots of sets of 10-30.
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holy crap Iron, I did 7:32 today and you just outran me. Well done, I’ve got something to shoot for now.
(Back in the days I did 10k runs in 37 - 38 minutes. So I’ve really been slagging.
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Woke 180.8 again. Looked tight!
Ok, no running for awhile. It pisses my back off. Must stop pissing my back off! Back to walks only, which is fine with me. This damn back sure is lingering though, and easily agitated. Got a PT apt Thur. I can still do a lot, but it sure is a life suck trying to do anything with a tight back.
Will eat right today, and get in a walk.
Shit shit holy shit.
I just did the 2nd move in this vid for 2x2 minutes, back supported dept squat hold with forward position, and my back has been out of pain now for over 2 hours. I can bend over in any direction, sit up quickly, etc. It was as bad as it’s been prior to this squat hold.
It needed stretching HAHA. It was healed. I’m such a dumb ass.
We’ll see, but think I’m good now. I’ll continue with the stretch and strengthening.
(Watch me wake up crippled)
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You continue to beat me at everything! I hate running, so I don’t expect to beat anyone, but that’s a damn fast mile for someone who doesn’t compete.
I can’t wait to deadlift and power clean again. Those seem to be the only lifts that I can move more weight than the other 30+ year old dads around here.
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Ran a 5:59 last year when I was training for it. I’m pretty good at cutting the running pain threshold off, and I enjoy track running…being fast, etc. Plus the the thermal/cutting effect of running has always been #1 for me.
Woke 180.4. This is a great place to be. Should see 178.x on Saturday. Diet mostly unchanged, a side from allowing myself a few more quality carbs.
Back is improving! Very little tightness today. Excited. Will start adding in some light RDLs to get things moving again. Front squats prob on the table real soon too.
Upper tonight.
Low Inc DB 2x8
Weighted Chins 3x26lb
3 rounds:
DB Row
PJR Pullover
Leaning lateral
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