You look incredible buddy!
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yer can you stop putting up those pics and making us all feel fat and weak !! Good work mate.
On another note, I noticed a bit of sprinting and track work coming into your program. Do you have a history of running track or just something you added to help with conditioning and speed ?
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Thanks, and agree, pizza may be the best mass builder there is. Unfortunately, it’s that soft mass typically for me, when it comes to copious pizza consumption.
Thank you!
Thanks!
No competitive history, just like to be fast and agile. Ran a 59s 400, 5:59 mile and 13:46 two mile in the past 18 months. I really enjoy being at the track and hammering some bodyweight stuff and agility. Something different and challenging.
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I used to run track every week (over three years ago now) when I was a runner. I use the term runner very loosely. I ran about 40km a week for 5 years and did a mix of running events from 1500 to half marathon but was only doing it for fun.
I loved the running but a calf tear sidelined me for a while and getting in the gym while I was rehabbing made me love being back under the bar so I stopped the running.
I have been considering adding the Tuesday night track sessions back in but not sure I can fit them in with all the kids sports and my training.
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Looking amazing Iron, That back is something. Good work.
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I’ll add, nice shoulder development.
Looking sharp!
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Thank you!
So, back from another 3 day work trip. Stayed up too late, drank way too much and ate liberally. My heart did not like it, and was palping all day yesterday. Lesson learned. I will not do that again. Unfortunately I’ll never be my old self again. I’m OK with this. I have to take care of myself. I get one body. I can do it. I will do it.
Also, I did a lower workout Wednesday. I tried to pin back squat. It did not go well. My hip hurt. My back hurt. I wobbled the next two days from it irritating my low back, and a pinchy hip. What max weight did I use? 85 pounds. The whole situation is pathetic. So, with that being said, I’ve got a lot of work to do with my lower body, of which none of it involves loading with weights for a minimum of 4 weeks. I’ll continue my McGill big 3 along with gentle(!) stretching and some light band distraction work. I’m a little concerned all of the lunges have inflamed things in my hip too. It’s just so much damn volume, and if I’ve learned anything about myself, volume hurts me. Literally, injures me.
I like what I’m doing for upper body right now. That’s working very good.
Lower body, I’ll probably move back to a few sets of RFESS and Glute bridges once per week to keep some size and strength, and get things back on track.
Woke 179.7 this morning, which is much better than I anticipated. Going to tighten everything back up the next 3 weeks heading into my Hawaii trip. My goal is to return from that trip with all my ailments behind me, so everything will be poured into getting healthy.
Upper today.
I’m also going to run back through the 8 weeks of GMB Elements course. This time I will take care to only work into the ranges that are completely pain free, and see where I finish. This will take place on my lower days and off days. Pretty excited for this actually.
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6/29/2019 - Upper 2, Week 3 - 179.7
Warmup
Some lunges with rotation, bear/cobra, deadbugs, arm circles
Low Inc Axle Press
25x6, 55x6, 75x6, 105x3, 145x3, 165x6, 185x4+135x11+85x13
-with-
Pullups
+10x3x11
-alt with-
Chest Supported KB Row + Scap Ret & Hold
44x3x10+10
Giant Set, 3 min rest:
Single Arm KB OHP
44x11, 11, 9
-with-
Orange Band + Weight Bent Lateral
10x3x25
-with-
Lying EZ Tri Ext
55x25, 20, 20
KB Curls
35 min walk outside with 3x40 Lateral skip steps.
This was a hard workout. Still recovering from my 3 day business escapade, so performance was down for sure. Still, advanced the drop set bar weight 10 pounds, lost a lot of reps, so will be here next week and probably another week after that. Really enjoying that drop set though. It really defines your mental state of mind on that given day. I just didnt have a lot of push today, unlike last week where I felt strong and endurance matched.
Still, good workout for the circumstances. Heart is doing well today, so it was clearly letting me know yesterday cut that shit out. That’s precisely what I will do.
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Woke 177.9, that’s a tied low. Kind of unexpected!
So, here’s my plan for today:
GMB Elements Day 1
Long walk/Run with a few hill sprints in neighborhood, not hard (70% or so)
Last night I got in the 90/90 position on the floor and just sat on both sides for about 5 mins a piece. Did not push the stretch, except slight forward movement after things began to loosen up. After the stretch I felt great, low back even felt great. I know my low back and hip/groin pain are connected. I think some light (LIGHT!) stretching may really help me get things moving in the right direction for my lower body. Going to take it nice and slow and see what happens.
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6/30/2019 - GMB Elements/Conditioning - 177.9 (tied low)
GMB Elements, Week 1, Day 1 – Completed
Did not push hard into anything. Squat pattern needs a hell of a lot of work. Hips and back felt great after all the movements. Key to success over the next 8 weeks of this program is to NOT get ahead of myself and work beyond my capabilities/mobility. This will be my lower body work over the next 8 weeks. NO WEIGHTS FOR LOWER BODY. Pure focus on getting acceptable mobility back, healing my lower back, and relearning the squat. The one that works for me.
I was surprised I was able to get into some comfortable positions today. It was a better performance than I thought I was going to have. Still, very long ways to go.
45 min walk including:
8x150 hill run repeats up to about 90%, which I was feeling good, but should have kept to 70% like I said I was going to. Irritated my back a touch. It’s fine though. I wont do that again, since ultimate focus is on healing.
It’s so easy to push a little too hard when things start to feel better. I have to be smarter than that.
Anyways, great little workout.
Time to clean the grill!
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My goal right now is maintenance. I know I can maintain my muscle with very little work. However, I’m in the gym doing three sets to failure a la 350 Sets. I can’t help myself.
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It’s hard for highly motivated people to throttle back. I’ll always struggle with it. You’re not alone!
7/1/2019 - GMB Elements, Week 1, Day 2 - 178.5
Mid day 40 min brisk walk
Completed day 2 of GMB Elements. Worked hard on the A frame and Bear. Felt damn good to be honest. Was able to keep legs primarily straight, butt high and heels down. My squat on the other hand, big work to be done. Hip is still pinchy. Not working in ranges that hurt, so I’ve wised up in that manner, versus last time I did the routine.
McGill big 3
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7/2/2019 - GMB Elements Week 1, Day 3 - 178.6
40 min mid day brisk walk
Completed Week 1, Day 3 of GMB Elements. Worked on the frogger. It was not pretty. My hip mobility is trash. Not sure how I let it get so bad. As I worked on the 5 min frogger, things started to loosen up some. Trying to get a good dose to make progress, but not overdo anything. It’s hard finding that zone. Did not go into pain though, so that’s good. Been doing everything barefoot, which makes it much harder. May transition to shoe to help me with getting into a better squat position for the frogger and Monkey. Monkey work is tomorrow.
Upper session tomorrow.
Body comp is on point.
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7/3/2019 - GMB/Upper - 179.0
Completed GMB Elements Week 1, Day 4
Warmup
GMB work and band shoulder series
Axle OHP
25x6, 55x6, 75x6, 105x3, 115x6, 125x6+95x9+55x13
-with-
Pullups
13, 13, 12
-alt with-
Chest Supported KB Rows + Paused Scap Retractions
44x3x12+10
Giant Sets:
Red Band Resisted Feet Elevated Ring Pushups
13, 11, 9
-with-
Weight + Orange Band Lateral
3x20
-with-
Axle Curl
55x3x16
Ring Tri Exts R/P
25+9+5
I’ll need to separate the GMB work from my weight sessions. The GMB work is more taxing than I thought it would be. Regardless, great workout and pump. Really pushed the pace today too.
Big eats tonight for wife’s bday. High end Jap Hibatchi. Cant wait.
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Woke 180.1. Very acceptable after dinner and dessert last night.
Today is week 1, day 5 of GMB Elements. Calls for practicing all 3 flows in one session. Going to do yard work after.
Updated pic. Leanest yet. Also, I’m gaining some muscle on my upper body. I can tell without measuring.
Dang Iron you’re leaning out quite good, looking good.
And btw I looked a bit in you log, but couldn’t find it, I could google, but I’m lazy: What’s this GMB Elements?
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Dayuumm. That is a nice back double bi shot man.
Looking big and lean, nice work!
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It’s a company that specializes in gymnastics, locomotion , mobility and movement.
I purchased their intro program a couple years ago, so working back through it. It’s 8 weeks, and NOT EASY.
Haha, thanks. Feels good to be lean. This is a pretty easy level to maintain, I’m noticing. Which is nice.
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7/5/2019 - GMB Elements W1D6 / Conditioning - 182.5
Completed W1D6. This was an active recovery day, so only preperatory and stretching movements. My hip and ankle mobility are making clear progress! I was able to rock up from my butt to a full squat today and hold that position, which is a movement milestone. PR!
40 mins inc treadmill walk
Ate and drank my face off last night at a party, that’s the weight jump. No more festivities until Hawaii 7/19, so buckling down the next 2 weeks and going to finish this cut prior to boarding the airplane!
Tomorrow is upper body and a day off from GMB Elements work.