I’ve got a cancellation appointment today!!! Whoop whoop.
But I’ve got an interview at 11 then osteopath on the other side of town straight after!
Going to be a rush but I don’t care! So excited to let someone prod and poke my back 
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Soooooooo
Not great news. Osteopath said she thinks its an inflamed or bulging disc but definitely disc related. She then did horrid things to my hips back and hamstrings that means i feel a bit better now but she said to lay off a load of exercises at the gym while it heals and gave me a few others in their place.
Need to digest what that means for my leg training as I’m happy i can work round the other areas. Not good news that its disc related though but not much i can do about it.
Not training today. Missed my slot with work and kids etc. so will take it easy until Monday now.
On the plus side the interview went really well and I’m through to the next stage which is a competency based interview.
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congrats
read and acknowledged. not hitting the like button. best wishes.
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Ditto @throwawayfitness all around - congrats on the interview! I know job change has been a focal point for you, and I know the feeling.
Good news that something in-office helped! That means there’s a conservative path forward.
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Cheers guys.
Sooo had a bit of a fallout with my boss and just decided to go gym rather than work this afternoon. I’ve already done way more than my hours this week! So work can do one!
This is going to be a feel good workout!
-
BB bench 2m rest
WU sets
3 sets of 87kg x 8 -
Cable low row (1.30m rest)
63kg x 4 sets of 10 -
Incline DB
32kg x 3 sets of 8 -
Lat close grip pulldown (1.15m rest)
70kg x 4 sets of 8 -
Lat raises
10kg DBs x 4 sets of 10
The guns!!! All supersets
-
Ez machine curl
4 sets of 8 reps -
Tricep machine extensions
4 sets of 12 reps -
Hammer curl
12kg DBs x 4 sets of 10 -
French press
10kg DBs x 4 sets of 15
Ready for a little glass of whiskey tonight, life has been tough just could of done with a smooth few months.
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Feel free to vent if it helps
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Thank you but I’m good. Say with a glass of wine, my beautiful wife and my two lovely kids watching a film now and that seems to our life back in perspective.
I’m a lucky man and I’m going to focus on that.
On a slightly funnier (probably for me but not for anyone else) I’ve been lying to people for the last 17 years when I said ‘I fractured my hip’ apparently I fractured my pelvis. I didn’t pay enough attention at the time but made me laugh that I’ve been lying without knowing it for 17 odd years 
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This sounds even worse tbh
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Well the pelvis is part of the hip so you weren’t wrong 
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1st August - No more Creeping death!!!
I’ve got 1 week until holiday, didn’t really know what to do or what i will be doing for the next 3 weeks.
Think i will switch to an upper/lower using the Meadows Warlock programme as a base and work on getting stronger and rehabbing myself. Will probably get this drafted up over the next couple of weeks but think thats what i’ll do.
But in the mean time.
Lower body meadows -Warlock (kinda programme)
-
ham curls (1.15m rest)
WU sets
57kg 3 sets of 12 -
Squats 2m rest
bar x 6
40kg x 6
60kg x 6
70kg x 6
75kg x 6
80kg x 6
85kg x 6 -
Leg Extensions (1.15m rest)
30kg each side 3 sets of 12 -
Single leg ham string curl (1.15m rest)
45kg each side 3 sets of 9 -
Calf seated raises (1.15m rest)
20kg 3 sets of 15 reps
1 set of 12 reps -
Rope crunches (1.15m rest)
85kg x 4 sets of 15
Back felt okish on the squats, I’ll see how i feel tomorrow though.
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You thought about switching to SSB Squats? I bought an SSB after struggling with my back for a while and honestly it’s made a massive difference to the volume I can recover from
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They do actually have one at the gym but I just always use the bar that’s there. Maybe I’ll try it next time. I do already squat quite up right due to my leg length/ torso etc.
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Give it a go, I feel I get more quad focus when using it in addition to little back soreness. Just don’t try and use the same loads you would with regular BB squatting
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2nd August Upper lower meadows Inspired split before holiday
-
Bench 2m rest
WU sets
87kg x 3 sets of 8 -
Lat pull down (upper back) 1.3m rest Ss with
63kg 4 sets of 12 reps -
Chest press
35kg each side
X 12
X 12
X 10 -
Machine row 1.3m rest SS with
40kg each side 4 sets of 8 -
Shoulder press constant tension
35kg each side
X 15
X 13
X 11
X 9 -
Bicep machine
3 sets of 12 -
Tricep machine
3 sets of 12
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4th August Upper/lower Meadows inspired/back recovery who know what, kinda made up before i go on holiday programme.
-
Ham curls 1.15m rest
33kg x 6
40kg x 6
47kg x 6
54kg x 6
61kg x 6
68kg x 6
75kg x 6 -
Squats (2m rest)
bar x 6
40kg x 6
60kg x 6
70kg x 6
75kg x 6
80kg x 6
85kg x 6 -
Bad Girl SS with
3 sets of 15, 13, 11 -
Good Girl
Sets of 15, 13, 11 -
Glute bridge machine
Never used this before but thought i’d give it a try when i didn’t want to risk some RDLs on my back
40kg x 12
x 11
x 10
- Calf
SL on the seated machine 4 sets of 10
Didn’t have time for abs and didn’t really know what to do to not aggravate my back
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Weight, so i’ve been on maintenance really (maybe a slight deficit the last couple of weeks as i felt like i needed it). I’m on holiday for the next two weeks so will be going wild a little bit then.
Overall weight loss I’m really pleased with. In the morning I’ve got top abs but they obviously disappear as the day goes on. Normally at this stage I’d start bulking up again but think I’ll diet again after my holiday and just see if i can get a little leaner.
| Average Weekly Weight | |
|---|---|
| Week 0 | 106.6 |
| Week 1 | 105.2 |
| Week 2 | 103.9 |
| Week 3 | 103.3 |
| Week 4 | 103.0 |
| Week 5 | 103.8 |
| Week 6 | 102.8 |
| Week 7 | 102.3 |
| Week 8 | 102.0 |
| Week 9 | 101.4 |
| Week 10 | |
| Week 11 | |
| Week 12 |
The problem is when i get below 100kg (my weight this morning was only 100.1kg) then my mrs says i look too small and to be honest at 6’3 i feel better a with more weight on me. Although this is probably the classic yo yo cut/ bulk that gets people nowhere!
So i’ll have my holiday and keep cutting and then do a structured bulk focussing around increasing my bench, squat and core just not sure how i’m going to structure that yet.
Have a good week all
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Where you off to next week?
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At home one week and then to Scarborough the next (normally go to Devon but mrs wanted to go there). Its probably a big chavy for me though lol
5th August Upper/Lower - Upper Workout
End of an era tonight, i finished my latest workout notepad, my pen ran out of ink and my shoelace broke on my gym trainers!!! All in a day!
So let get to it!
-
Cable Row close grip (1.3m rest)
WU sets
63kg x 4 sets of 12 -
BB Bench (2m rest)
bar x 15
40kg x 6
60kg x 6
80kg x 6
100kg x 4 sets of 4 reps
Happy with that, i really want to smash out 3 sets of 100kg for 10 reps as my goal next year. not sure if that is achievable or not?
-
Incline DB press SS with straight arm pushdowns (1.3m rest)
Incline
30kg x 10
x 10
x 8
x 6 -
Straight arm pushdown
50kg x 3 sets of 12
1 set of 10 -
Bicep curl palms up
10kg DBs 12 slow reps and 5 partials for 3 sets -
Tricep straight bar pushdowns
50kg x 3 sets of 12 -
Skipped shoulders as needed to get back for work
So 2 weeks off, i might hit 1 or 2 workouts while off but i’m going to give me body and back a complete rest i think. Although maybe i should do some core work or yoga but i’ll see how i feel.
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7th August
First day off yesterday, was miserable and grumpy, slept terribly as kept worrying about things I didn’t get finished at work.
Feel much better today (after I finished some work bits this morning). Also had fajitas for breakfast as I’m on holiday!!!
I love Mexican food!
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