Bench
200 x 2 x 5
x 1 x 4
Almost!
RDL
205 x 2 x 9
reverse hyper
not sure on warm-ups, but ended up w/
160? x 1 x 6
explosive, i don’t know how much the bar is on these things.
OHP
145 x 3 x 5
did an extra rep on the last set… despite being the beginning of a deload, was still pretty heaVY.
Assisted glute ham raise
3 x 3
Ind. pull down
205 x 3 x 1.5
KB swing
24 x 4 x 15
Bench
200 x 2 x5
x 1 x 4 … just couldn’t get it… maybe my bows weren’t tucked enough
Reverse hyper
170 x 3 x 6
ramped up by 5’s
Ind. chin down
212 x 0
205 x 2 x 1.5
sleepy, so didn’t do knee raises
I seriously love this log. How did you travel the world with no money?
Well, glad to know somebody is reading it. Oddly, I feel like I haven’t traveled in a while, even though I spent last summer out of the country and I just moved to my current location a few months ago.
As far as traveling w/ no money, I guess it’s possible because of
-willingness to work for very little money (basically, living stipends)
-education, both formal and in development contexts
-risk tolerance
-at this point, a track record of experience gains people’s trust
Today was a big day.
Saw the PT. He said my IT band on my bad leg is at about 50% the flexibility of my good leg and that may be hindering my ability to heal. Gave me an exercise where stand back to the wall, put a wall between my bad knee and the wall and press back to until right before the pain. 15 reps of 10 second holds daily. He also rolled the shit out of my IT band, but I had to run to another appointment.
Saw the cardiologist RE: my food poisoning and got the clean bill of health.
In the gym after walking fast for 1.5 hours.
OHP
150x3x5
had an extra 5 on 1 side of the first set
RDL
205 x 2 x 10
Flat knee raise
29,29,20,10
been a few days since i did this… I just lost the intensity in the middle of the last set for some reason.
DB suppine rolls
25 x 3 x 8 per arm
oddly, my right shoulder felt more fatigued after
Back extensions
3 x 10
Exerbike and knee rehab for warmup
Bench
200x 2 x 5
x 1 x 4
4th try on this… I just can’t break it. I’m officially done w/ 3 x 5 bench
Assisted glute ham raise
3,3,4
Pulldown
212.5 x 1 x 1.5
Felt weird on one side, so I stopped and did T an Y lifts on the mat: 2 x 12 each, no weight.
Flat knee raise
29,29,30
may have miscounted on the last set, but don’t care.
OHP
155x 3 x 5
did an extra rep on last set… good sign
IND. Chindown
212.5 x 3 x 1.5
leg rehab work
both legs to keep it balanced
quad set 1 x 10, 10s each leg
Straight leg raise 1 x 30 left, 1 x 10 right (did 1 x 30 right yesterday)
Quad, Hamstring, IT stretches, 4 x 30 each
DB suppine roll
35 x 3 x 10
this leg work takes a while… it’s going to be even longer when i do volume days on bench. i even skipped wall squats cause my knee was sore all day. but my leg felt great after all the stretching.
Bench
175 x 5 x 5
knee rehab
RDL
215 x 2 x 7,8
OHP
160 x 3 x 5
PR!
Pulldown
212.5 x 0
Assisted GHR
1 x 4, 3, 5
PR!
Set 7 holes from the top
Leg rehab
flat knee raise 1 x 30 (rehab also consists of 2 x 15 straight knee raises)
w/ this rehab work, it takes like 2 hours to finish my routine. I may need to take out the accessory work.
Congrats on the OHP PR
Thanks buddy.I’m going for another in a couple days.
Bench
190 x 1 x 5
Bentover Row
135 x 2 x 8,7
Knee rehab
DB suppine roll
40 x 3 x 10
took 2 hours
OHP
165 x 3 x 5,4,3
didn’t even attempt the missed reps
technically a PR
knee rehab w/ more time on the bike this time
ind. chindown
220 x 3 x 1.5
PR!
squirrelled it a bit on the second set
Reverse Hyper
175,180,185 x 3 x 6
semi-explosive.
lee dorsey - get out of my life, woman
So tired
Bench
185 x 5 x 5
PR
knee rehab
finally get to to some bw wall squats and forward lunges
That’s it… low on sleep and not taking the weekly two day rest.
haven’t been getting my 8 or even 7 hours of sleep… plus, i skipped a rest day… trying to overcompensate w/ food, but not doing great
OHP
165 x 3 x 5,3,4
lost breathing on 2nd set
mediocre knee rehab because i had work to do.
Off for a few days, so I did a lot… about 2.5 hours, including knee rehab and stretching. Knee was acting up a bit.
15 min. warm up
Bench
200 x 1 x 5
Bentover Rows
135 x 3 x 8,8,5
Knee rehab
forward lunges 2 x 10 ea
wall squats 2 x 15
EKT 1 x 10, 10s hold
rolling
stretching
glute bridge w/ knee extension, 1 x 20, 10s rest, 1 x 10
Assisted GHR
3 x 4,5,5… I actually think I did 6 on the last set.
PR!
now that I got the right set-up, 7 from the top, 7 from the front, I think these will come along a bit better
DB suppine roll
45 x 3 x 10 ea
flat knee raise
2 x 30
After a PT
OHP
165 x 2 x 5
x 1 x 3 or 4
was focused to much on form an keeping glutes tight, and lost breathing.
Either way, I’ll switch up to 5 x 3 and ride it out until the gains are gone.
Reverse hyper
180 x 3 x 7
Flat knee raise
2 x 30, 31
INd. Pull down
212.5 x 1 x 1.5
turned it into a chin on the 2nd set
just a negative on the 3rd
TOday’s food, since i’m not eaitng to often
Breakfast
2 cups farina w/ 1/2 scoop protein
fishoil
Lunch
1 stick sugar free gum
Pre PT
1 protein shake
fishoil
After workout
1 plate chicken & veggie stirfry
1 plate w/ 2 breasts, 3 wings, and a thigh… rest filled w/ roasted eggplant & tomatoes, and fried cabbage & carrots
1 plate salad w/ 1 cup diced chicken, 2 medium baked & breaded chicken (tenderloins?), balsamic vin dressing
Light Knee work
10 min. walk
15 min. bike
EKT 10 x 10s
rolling
15 min bike
Bench
190 x 5 x 5
PR!
Bentover row
135 x 2 x 7,9
cheated on last couple reps
knee rehab
assisted GHR
3 x 5
extra rep on last set
PR!
Food
Breakfast
protein shake
medium orange
fish oil
Dinner
Plate 1
salad w/ cheese, sunflower seeds, slices of ham, roast beef, turkey,… fat free italian
Plate 2
steamed squash
braised green beans
2 turkey patties, 3 tbsp beef chili, 1 slice cheese and 3 tbsp tuna salad
Plate 3
1 hot dog
1 turkey patty
1 cup curried chicken
4 tbsp tuna salad
slices of turkey, ham, and roast beef… maybe equivalent of a patty
fish oil
Weighed in at 247.5… new scale, post workout, 5 hours post eating, 2 hours post small shit, moderate water consumption
food yesterday and PT work
breakfast
1 orange
12" footlong
lunch
12 oz tea with 60% mix of half and half, skim, and whole milk
snack
protein shake
dinner
plate 1
chicken stir fry
plate 2
1/2 roast pork
1 chicken breast
1/4 eggplant stew
1/4 steamed squash
plate 3
salad, no seeds/meat/cheese, ranch
1/2 grapefruit
breakfast
2 cups farina w/ 1/2 scoop protein powder
fish oil
snack
protein shake
workout
15 min. bike
OHP
165 x 5 x 3
easy PR!
Knee rehab
2 x 15 single leg glute bridges w/ knee extensions
ball work, rolling, stretching
Chindown
227.5 x 2 x 0
220 x 1 x 1.5
Dinner
Plate 1
beef stir fry
Plate 2
1/3 steamed broccoli
1/3 sauteed squash
1 turkey patty
1/2 cup turkey salad
a bunch of deli slices
Plate 3
salad w/ turkey patty and a couple slices of ham, balsamic
1/4 cup cottage cheese