So this turned into a deload week. Got super sick with an ear infection, sinus infection, etc. On day 8 and still feel like absolute shit. On antibiotics, and other meds. Hope to pull out of it this weekend. At least start filling somewhat better.
So, just getting fat. Resting and eating.
Get well soon mate! I’ve got a chest infection on my first week of heavy singles, which has been fun.
I don’t like the sickness, but I like this:
Careful!
I’ve learned you have to be very careful training through sickness. A lot of times we set ourselves way back.
I’m literally at a Chinese restaurant waiting on takeout as I type this.
Fatty gonna get fat
It makes me feel better about myself. My pants have gotten tighter since I quit tracking my weight and food.
Eh it’s winter time. Ok to put on 10-15lbs.
11/3/2019 - Sick Upper
Single Arm Flat DB Press
10x20, 40x20, 50x20, 60x15, 70x10+50x8 (paused drop set)
-with-
Pull-ups
3x10
-alt with-
Chest Supported KB Rows
44x3x15
Band Pressdowns
—————
Still sick, but perhaps on the mend. Felt a bit better today, so went into the garage for a little something. Scratched the itch.
Definitely. I always go by the above/below the neck rule - above the neck (head cold, congestion, stuffiness, etc) you’re good, below (chest congestion, gut problems, etc) stay home, you’ll prolong the sickness.
3 weeks of sickness with bronchitis, sinus infection, ear infection, eye infection, no telling what else. Flu? Don’t know, but I think I went to hell and came back.
So I’m about 80% now, which is great. Will get in an intro upper body session today.
The good news is all my niggles feel great from the time off (joints).
Also, going to go STRICT on diet up until Thanksgiving. Basically a hard cut. Carb cycle. Detox. Lol
New plan is a push, pull, lower. Will try for 4 times per week, but 3 is acceptable. This is to allow for a bit more recovery and less overlap. The 4th day will rotate push and pull. As in Pauls article, I’ll probably add some body weight lower to start my pull days to loosen things up and a bit more lower volume.
Push 1:
Paused Axle Bench: work up to daily max, 3x6-8, 1x15
High Incline DB Press: 2x8-10
Feet elevated ring pushups: 2x fail
Band Pressdowns: 3x fail
Push 2:
Axle OHP: work up to daily max, 3x6-8, 1x15
Flat DB Press: 2x8-10
Laterals: 3x fail
Ring ext: 3x fail
Lower 1:
Front Pin Squat: work up to daily max, 3x6-8, 1x15
DB RDL: 3x8-10
BW RFESS: 2x fail
Lower 2:
Low Handle TBDL: work up to daily max, 3x6-8, 1x15
Tempo, Paused Goblet Squat: 3x8-10
Hip Circle Paused Glute Bridge: 3x max reps
Pull 1:
BW Walking Lunges: 2x fail
Seated Hamstring Curl: 2x fail
Pull-ups: 3x max
Chest Supported Row: 3x8-10
Rear Delt: 3x20+
Curl: 3x20
Pull 2:
Walking Lunges: 2x10-12 (with weight)
Seated Hamstring Curl: 2x10-12 (challenging)
DB Row: 3x8-10
Strict Band Assisted High Rep Pull-ups: 3x max
Rear Delt: 3x20+
Curl: 100 rep challenge
The daily max is a tempo max. NOT a real max. The back off work is zero grind. The rep set will be the only set I may grind a rep (upper only). I plan to have a medium/light/heavy/deload progression approach to each month.
I’ll do ab/core/stabilization stuff during my rest periods between sets.
Looking forward to something new.
11/9/2019 - Push 1 Medium
Paused Axle Bench
25x10, 55x8, 75x6, 115x4, 145x2, 165x1, 195x1, 145x3x8, 115x15 (p, cg)
High Incline DB Press
30x10, 40x2x10
Feet elevated Ring Push-up
17, 10
Band Pressdown
3x
——————
Did some kind of mobility/core between all sets, so kept moving throughout. This first cycle (12 weeks) will be all 1 sessions for progression purposes. The next cycle will be the 2nd grouping from above. I will use the second grouping as my rotating 4th or 5th workout per week. Good place to start today.
New plan looks good man! Is your daily max basically a smooth single as a kind of over-warmup? Think my bulk trainings gonna be a push, pull, legs over Christmas too, trying for 3 on, 1 off.
You enjoy that cut - I’m just going to keep my shirt on while I continue to enjoy food. I’m filling out my shirts again which makes me feel good. It may be fat but bigger arms and shoulders are cool.
What’s wrong with you???
Kind of, with some progression in mind and Med, Low, High, deload. Then go again with 10ish more pounds.
Figured this would be a nice simple change of pace.
It’s not a long term cut. Using it more to get back on the health train. I’ve been slopping it hard. Need to get my mind right and follow a diet.
I had an egg burrito and double protein shake for breakfast. I ate three donuts and two hot dogs at work. I had a protein bar before and after my workout. I ate food and consumed calories, but I’m not sure if I actually had any nutrients.
That’s pretty much verbatim how I’ve been eating. Deserts, large volumes, bad choices, lol
I had a salad at dinner. We had meat loaf and cheesy scalloped potatoes and Halloween candy for dessert. I had horrible gas afterwards and I blame the salad!
Yer fk salad
Got home a little late and still battling some symptoms from the plague, so opted for a KB/conditioning type workout.
5 series of:
Single Arm Swing + Swing (30 reps each series, 10+10+10)
18, 26, 44, 62, 44
-with-
Hip Circle Paused Glute Bridge
5x10
-with-
Goblet Squat
18x10, 26x10, 44x10, 62x10, 44x10
-with-
Paused Ab Wheel
5x10
-with-
3 Min Steep Incline Treadmill Walk
5x
11/12/2019 - Upper OHP
Axle OHP
25x10, 55x8, 75x5, 105x5, 120x5, 95x3x10
-with-
DB Row
60x10, 70x10, 80x10, 90x10, 100x10
Flat DB Press (350)
60x15+9+6
-with-
Pull-ups
+10x10, +10x9
Band Pressdowns
-with-
KB Curls
——————
Starting to pull through this sickness. Still weak and get a bit dizzy, but starting to feel more like my old self. What a doozy.
Going to stick with upper lower, because I like it. Will work up to a daily rep max (5s for a while) then do 3 sets of back off volume.