Me too yesterday 
EDIT: nice workout, gonna try those drop sets.
So rack the bar, strip plates, push? Or do you give yourself a pause?
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Yeah it’s strip as fast as possible and go. 10-15 seconds max.
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Woke 181.2. Not bad considering the food and drink massacre from yesterday.
Eating super clean today, and low cals. Had a big (clean) breakfast, which will fuel a big track session. Going to run 4x400s with a 400 walk in between each. Goal will be sub 130 on each. My back feels excellent. Hopefully the running does not affect it.
After the 400s, I’ll do 3 rounds of side step skips, 175 lunges, plank variations and 175 band leg curls.
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6/16/2019 - Track/Lower - 181.2
Warmup
Pressups, Jefferson Curls, Leg Swings
1 Lap walk
400 Repeats (1 lap walk active rest ~4:00)
400 #1: 1:14
400 #2: 1:15
400 #3: 1:24
400 #4: 1:25
175 Lunges (each side)
Plank Series
2x
175 reps mix of single leg and bilateral glute bridges
175 banded leg Curls
At this point Legs are 100% jello
Father’s day beat down! It was awesome at the track. Sun was out, not too hot, but toasty. Sub 1:30 on all 400s, so met that goal. Ran them pretty hard, probably 90% on each. Glad to say zero issues from my back! The lunges were brutal after those 400s. Lots of sets of 10, 15 and 20, with clusters of 5 too. Brutal. Will be interesting to see what the legs feel like tomorrow. No pain throughout though, which is #1 goal. Wonder how many calories all that burned. Has to be a shit load. My HR was literally at 120+ for nearly 2 hours.
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I can feel my metabolism spiking just reading that workout!
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that’s some nice running numbers for the 400’s awesome.
And the rest looks like pure torture, well done Iron.
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Woke 180.1, looking good. Sleeping like shit though, which always affects my weight. Shooting for 177.0 by Friday.
My quads are smoked from the lunges/running etc Sunday. If a breeze hits them I weep.
Upper today.
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I don’t miss this kind of soreness. I found the 100 lunges (50 ea) to be difficult, but I’m not sore from them. I guess I need to move up from the beginner reps. They take so long!
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6/18/2019 - Upper 1, Week 1 - 180.1
Warmup
Arm circles, lunges, pressups, band shoulder series
Axle OHP (quick drops)
25x6, 55x6, 75x3, 95x3, 115x3, 125x6+95x9+55x12
-with-
Pullups
3x12
-alt with-
Chest Supported KB Rows
44x3x12
3 Rounds:
Red Band Resisted Feet Up Ring Pushups
14, 11, 9
-with-
Weight + Orange Band Lateral
10x3x20
-with-
Axle Bar Curl
55x3x15
Incline Treadmill Walk
20 mins
I’m about 3 days into sleeping like dogshit, really affecting my mood and endurance. Not so much top end strength. Work will be hectic the next 4 months, so I just need to buckle up and deal with it. I’ll def need to keep an eye on overall fatigue. After the 125 set, my endurance really just flatlined. Ok though, set a baseline to smoke next week. The giant set was perfect. Big pump.
Diet could have been better today, but it was by far not a bad day. Will prob wake up similar to today.
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6/19/2019 - Lower 1, Week 1 - 180.2
Warmup
Arm circles, pressups, lunges w/rotation, hip circle squats, side planks
Front Squat
45x2x6, 75x6, 95x3, 115x6+95x12+65x20
-with-
Ab Wheel
3x15
DB SLDL
30x3x20
-with-
Single Leg + Bilateral Glute Bridge
3x10+20
Incline Treadmill Walk
22 mins
20 more pounds than last weeks front squat attempt. Still feel tightness in the hole, but I think it’s just that…tightness. I think I just need to continue progressing the weight slowly. Same with the SLDLs. They felt better than the squats though. Stubborn injury this has been.
Will take a mini family beach vacation Fri-Mon. Not going to lift, so some more recovery time. That’s a good thing.
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Woke 178.1. Finally slept well last night, so no surprise on the weight drop. Dieted average yesterday, so nothing extreme. Back to baseline though.
Will push diet today, should see a new low tomorrow morning (177.9). Cardio for the day will be afternoon yard work tidying up before heading to beach.
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6/21/2019 - Upper 2, Week 2 - 179.5
Warmup
Arm circles, pressups, full bridge + glute bridge, band shoulder series
Axle Low Incline Press
25x2x6, 55x6, 75x6, 95x6, 115x3, 145x3, 155x6, 175x6+125x12+75x20
-with-
Pullups
+10x3x10
-alt with-
KB Rows
62x15, 80x15, 80x12
3 Rounds, 1 Min Rest
Single Arm KB OHP
44x10, 8, 6
-with-
PC Face Pulls
Lying EZ Ext, R/P
55x25+8+5
Got all this done in 45 mins at 6:45am. Much stronger than last week, even in AM. Huge pump. Off to beach. Sun’s out gun’s out.
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You suck.
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Awesome Iron enjoy the beach and show some guns
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6/23/2019 - Track/Lower - No weigh in
6x200 Repeats – no timing, hard runs though, ~90%
200 lunges (each side)
Seated Band Hamstring curl – R/P
34+19+11
Rolling, stretching
Had to come back from the beach one day early. Our cat of 13 years was taken to the vet by our pet sitter and unfortunately she has a large cancerous mass in her abdomen and will be put down soon. She’s on meds to reduce the pain and hopefully shrink the mass some. My wife and daughters really wanted to spend some more time with her. It’s pretty damn sad really, and I dont get sad over much. Maybe that’s bc I have been very fortunate and have not experienced much loss.
Got home, unpacked, and went to the track. I ate an entire medium pizza at Mellow Mushroom today, so it had to happen. Runs were ok, but started to feel back tighten up, so had to pay close attention to stride. Back feels fine right now though.
Upper tomorrow.
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Mighty Meaty? Or veggie on gluten free crust? The details matter!
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Don’t fix it if it isn’t broken! I can’t get in to whole body training either. Really enjoy destroying one area at a time.
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6/24/2019 - Upper 1, Week 2 - 182.4
Warmup
Arm circles, McGill big 3, full glute Bridge work, band shoulder series
Axle OHP (quick drops)
25x6, 55x6, 75x6, 105x3, 115x6, 125x6+95x10+55x13
-with-
Pullups
3x12
Alt with-
Chest Supported KB Rows
44x3x15
Giant set:
Red Band Resisted Feet Ele ated Ring Pushups
15, 11, 9
-with-
Weight + Orange Band Lateral
25, 20, 20
-with-
Axle Curl
55x3x16
BW Ring Tri Ext, R/P
15+11+8
Inc Treadmill Walk
30 mins
Got more reps than last week, and added in a full 6 rep set of 115 prior to the 125. That probably robbed a few reps from the drop sets too. Feeling pretty good about upper body progress. Got to get this back healed up though. It’s still lingering, and in the back of my mind, bc I know it’s not healed properly. Will be diligent with the McGill big 3 work, bc it feels great after that. Will continue with front pin squats just above parallel. If anything hurts, I’m not doing it. Got to get this healed 100%. Glad it’s not impeding my upper body work, and I am still getting plenty of lower stimulation from the lunge challenge and other moves I’m doing.
Weight is up due to a few large meals/water/glycogen replenishment, but looking as good as I have and filled out.
Few update pics today:
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House Special, which is their supreme. Baked an extra 5 mins for extra crispiness. It’s heavenly.
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Nice pics. Pull ups for width, but Pizza builds thickness!
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