Hair of the dog…
Good Lord
My terribly drinking turned into a whole cheat weekend. Ate a whole domino’s (whole large pizza and a box of chicken) Friday night.
Then took my son to watch England play at twickenham on Saturday and basically ate fast food (had no choice) all day and had a few beers.
I’m also away for two days this week with work for my final conference where food is provided without any decent options.
Really don’t want to be moaning, got to get back into healthy eating habits.
I’ve also felt very up and down this last month. Definitely feel like my hormones are out of wack. Really hard to explain but my moods and my sleep have been all over the shop. Not sure what to do, my next doctors appointment is at the start of Feb.
Could maybe go private for blood work but don’t really know as most private companies just want you on trt.
Who knows.
4 Likes
You’re in a deficit, had a bit of a rough month, recently had it out with the wife, just went on a weekend bender and aren’t sleeping well. I don’t think you need bloodwork to confirm this^, nor do i think there would be value added unless seriously considering TRT. That, and TRT fixes none of the above life-stressors, none of which sound Test related IMO. I’d try giving it another month or so to level out before jumping the gun on something you may not want to be fully committed to.
Y’alls town names are ridiculous.
Use this as a wake up call. What is it, what caused it, and how do you prevent it from happening again?
^Intro to Root Cause Analysis (it’s a quality assurance thing)
2 Likes
“They can’t talk to people… they’re engineers!”
2 Likes
Thank you, probably just needed a kick up the arse and a refocus.
I think the cause of all this is me being a bit (rather ) stressed about life stuff again. I start my new job next week and my house extension starts in January and just feel like I’ve got so much on my plate and the wife feels the same so we are both under pressure.
Back to healthy diet and thinking again though.
Doing it slightly differently this week as I’m at a work conference this week and missed back on Friday.
So monday is press, some back and some legs
Thursday is chest and some back and some legs
Friday is arms and Abs
Odd but working around work.
So monday!!
5 rep week
-
Seated BB press
Warm up sets
35kg x 5
40kg x 5
45kg x 5 -
Chins 1.4m rest
X 5
X 5
X 4
X 4
X 4 -
Machine oh press (1.15m rest)
30kg each side x 20
40kg x 12
50kg x 7 -
Wide lat pull down (1.15m rest)
63kg
X 12
X 11
X 9 -
Squat (finally the rack was free) 2m rest
Warm up sets
72kg x 5
82kg x 5
92kg x 2 lol should of hit around 10
Just didn’t feel great today, was tight in the hips and just couldn’t loosen them off despite all my stretching. On the second rep I felt pressure on lower back (form must have been off) so just called it a day as it’s not worth the risk. I’ll maybe squat again later in the week.
- Toe taps
4 sets
Quick and odd session today but an absolute fail on the squats.
4 Likes
It’s easier said than done, but when I get this way I try to focus on just checking off tasks vs winning every rep/ opportunity. Kind of a “it’s going to happen, so I’m along for the ride” mindset.
So I’ll schedule the day, I’ll go to everything, I’ll do what I’m supposed to do, but I don’t stress out if my heart isn’t in it or I’m not overly creative or whatever.
That may or may not match your style, but it helps at least reduce a little pressure mentally for me. Almost like making your workouts volume vs intensiveness focused.
3 Likes
I think this is a universal feeling for lifters that actually care. Tailing on to what @Andrewgen_Receptors said; deficits alone can do crazy things to your mind and body, pile that with all that other noise and it’s a recipe for feeling this way.
With you being in the rugby scene, I’d wager a large percent of the people you are acquaintances with are probably drinking that heavily every weekend, also adding cocaine to the mix, and are way less conscious or knowledgable about what they put into their bodies nutrition-wise. There are thousands of people up and down the country waking up with dreadful hangovers after promising themselves they’d only have 2-3 pints watching the England v Wales game last night, some even still stood drinking in their friend’s kitchens wondering what they are gonna tell work. This binge drinking and staying up all night FUCKs you up. Circadian rhythms are massive for us as humans and just a couple days away from it can make you feel “off” for the entire week. Add other major stressors to the mix and it’s a living nightmare because we’re not feeling peak enough to deal with it.
You’re doing fine pal. This forlorn feeling is to be expected and will pass. You’ve got right back on the horse (gym), so you’re still smashing it.
3 Likes
Week 14/52 1st December
I’ve got 2 days left at my current job, I’m really emotional about it and gutted to be leaving so many friends who have supported me over this last year but I know it’s time for a change.
Can already tell my heads elsewhere so got my very angry metal gym playlist going today.
So chest and some legs (that I failed on Monday).
- Bench 531 5 rep week (2m rest)
Warm up sets
72kg x 5
82kg x 5
92kg x 10
Wanted 12 but happy to keep hitting my 9 reps at least on 5 week.
-
Squats 531 5 rep week (2m rest)
Lots and lots of groin stretches, that’s where the tightness is.
Warm ups sets
72kg x 5
82kg x 5
92kg x 9 probably should have stopped at 8 reps. -
DB incline (1.3m rest)
28kg DBs
X 11
X 11
X 10 -
HS press (1.15m rest)
40kg each side
Rest pause 4,4,3
35kg each side
Rest pause 4, 4, 3
-
DB RDL (1.3m rest)
32kg DBs
X 10
X 10
X 10 -
Toe taps
X 10
X 9
X 8
X 8
I’m emotionally and mentally shattered this week.
4 Likes
My final set of squats for a form check from anyone really. Been really struggling with squatting feeling right (even on low weight). This is my 9 reps of 92kg so nothing major.
3 Likes
I find leaving a place where I’m doing something that makes folks’ lives easier is a great way to find out who my friends are.
That’s my poetic attempt at giving my dad message: if they’re your friends, they still will be whether or not you work somewhere else.
1 Like
Your form is fine.
If you bring your hands in a bit closer and pull your elbows down, it’ll help stiffen your upper back a bit - making it easier on your lower back. Lower back looked like it may be the weak point for a second there, but i mean ‘second’ in the literal sense. Anyways, if this is accurate - give it a shot. Depth looked Okay, maybe a bit shallow but it’s hard to tell from this angle so take it with a grain of salt.
Seriously though, your form is fine.
2 Likes
Cheers man, I’ve noticed that I can’t actually get my hands in closer as my back and shoulders are super tight. Probably another flexibility point to work on at some point (never).
Saw my physio this morning and she said discs are healing up nicely. Low inflammation and overall tightness in lower back is better than it was which was nice to hear.
3 Likes
Week 14/52 2nd December
Finished my old job now, leaving after 7 years and a team I built from the ground up. I’m upset but I’m making the right move.
Back and arms (maybe just triceps as have biceps again on Monday)
-
Chins palms facing (1.40m rest)
Warm up sets
X 5
X 5
X 5
X 4
X 4 -
Close grip cable row (1.3m rest)
70kg
X 12
X 11
X 11
X 10 -
Close grip lat pull down (1.15m rest)
63kg
X 12
X 12
X 10 -
Face pulls (1.15m rest)
6 weight x 20
X 12
5 weight x 15 -
OH tricep rope extension (1.15m rest)
7 weight
X 3 sets of 12 reps -
L press tricep extension (1.15m rest)
12kg db
X 3 sets of 12 reps -
Toe taps
X 10
X 8
X 8
X 8 -
Cable rope tricep Pushdowns (1.15m rest)
7 x 17 reps
8 x 13 reps
9 x 10 reps
Another week done, last day at work done. New job starts monday!!! Better iron some shirts!!
6 Likes
Exactly!
I went to a job where I wear hoodies - best decision ever!
Also, your squats looked good to me as well. I also can’t bring my hands in. I don’t care enough to address it.
1 Like
Week 15/52 5th December
1st day of new job so gotta bump those biceps on the way to the office!!!
Shoulders and biceps!!
3 rep week
-
Seated BB OH press (2m test)
Warm up sets
37kg x 3
42kg x 3
47kg x 8 nice and solid there -
Lat raises ss with ez curl (1.3m rest)
7kg DBs x 15
8kg DBs x 12
9kg DBs x 10
10kg DBs x 10 -
BB ez curl
30kg
X 9
X 9
X 9 -
Shrugs ss with hammer curls (1.3m rest)
Shrugs
30kg DBs
X 11
X 11
X 10 -
Hammer curls
12.5kg DBs
X 12
X 12
X 12 -
Rear delt fly ss with rope curls (1.15m rest)
Rear delt
42kg
X 20
X 20
X 18 -
Rope curls
5 on rack
X 20
X 20
X 20
Missed core so will do that tonight! Off to shower and put on my ironed and new (nothing else fit me) shirt and shoes.
4 Likes
Like a boss.
Good luck on the first day!
1 Like
Good luck!
1 Like
Week 15/52 7th December
Tree trunk times!!!
Couldn’t work out yesterday (due to the wife) so doing legs today.
- Squats 531 3 rep week (2m rest)
Warm up sets
77kg x 3
87kg x 3
97kg x 7
Happy with that again.
-
Leg extensions (1.15m rest)
30kg each side
X 12 reps 10 partials
X 12 reps 10 partials
X 12 reps 10 partials -
DB RDL (1.3m rest)
32kg DBs
X 10
X 10
X 10 -
Kneeling ham curls (1.15m rest)
30kg each side x 10
35kg x 10
40kg x 8
40kg x 7 -
Seated calf raises (1m rest)
20kg x 20
30kg x 12
X 12
X 10
X 8 -
Static lunges
8kg DBs
X 12
X 12
X -
Toe taps
X 9
X 8
X
Ran out of time to finish, still getting used to my new morning routine!!
3 Likes
Week 15/52 8th December
Chest and triceps oh yeah!!!
- BB bench 531 3 rep week (2m rest)
Warm up sets
77kg x 3
87kg x 3
97kg x 8
No spotter today abs felt a little lob sided again which means I didn’t warm up enough (mainly stretching hips and neck).
-
DB incline bench (1.3m rest)
30kg DBs
X 9
X 9
X 9 -
Cable fly (1.15m rest)
3 on weight rack
X 15
X 14
X 13 -
Dips (1m rest)
X 9
X 9
X 8 -
Rope OH tricep extension (1m rest)
7 on weight rack
X 12
X 10
X 8 -
L tricep extensions (1m rest)
12kg dbs
X 11
X 10
X 10 -
Rope Pushdowns single arm (1m rest)
2 on weight rack
X 16
X 15
X 14 -
Toe taps
X 10
X 9
X 8
X 7
I do slightly feel like I’ve gone more and more off piece with my 531 body building loft big to get big template. Just not sure my assistance stuff is as balanced as it needs to be but maybe I’ll have a reset of Asian ace work in Jan.
Overall after 15 weeks I’m happy that the strength is creeping up but I’m yet to see if my lift big to look big actually works but in 37 weeks time I’ll either be raving on every thread on here that I’ve got the secret to getting buff or I’ll be quietly back to some meadows work.
Only time will tell!
4 Likes