I ate an entire Feta and Spinach one along with a Crispy Chicken with bacon and tomato, in about 10 minutes total.
So delicious.
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I was craving pizza and waffles this week. I think when I was running Super Squats I bought a bunch of eggo waffles. I ate the whole box in a day, that was majority of what I ate for the whole day. The worst part is, I used that fake pancake syrup instead of real maple syrup. Glad I didn’t end up getting pizza or waffles, somehow recently I unintentionally gave myself a stronger reason to avoid fast food. Since I believe in a high protein diet if I were to look at the macros of my favorite fast food items it strengthens my will not to eat it. I only started paying attention to the amount of protein in foods after reading Keys to Progress.
Yet somehow bacon kings from Burger King are somewhat packed with protein. Imma do my best to ignore that. Man it’s a love and hate relationship with fast food.
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Lol I feel you. I don’t eat nearly as much fast food as I did 5 years ago. I used to eat it for pretty much every meal, then I moved to seattle where fast food was pretty hard to get (except chiptole, if you count that) unless you had a car, which I didn’t. Now the only things close to me are Dominos and Burger King, with a few others just far enough that I’m not tempted, I don’t really care for the BK Lounge (although their value menu brings some serious value) but end up getting Dominos once every 10 days or so.
If you play it smart fast food isn’t really a problem, just like with almost everything else “the dose is the poison.” My problem is that I don’t play it smart lol
I usually try and make up for my idiot eating though, just had some ground beef with veggies, salsa, and sour cream. Going to crush some salad with tuna before some random friday night dinner.
Not related to this topic at all but I got tickets to The National and Lucy Dacus in July, hotel and airbnb options were terrible so I’m going to camp at the venue lol
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Got my bench session, I’m some combination of fatigued, less fat, and dehydrated. Real rough.
Shoulder warmup
50 face pulls
80 pulldowns
Axle bench: 120 x 10, 10, 210 x 8, 240 x 5, 275 x 5, 305 x 5, 240 x 10, 9, 6
Tri overheads: 3 x 10
Tri kickback: 3 x 10
Used heavier bands for triceps work than normal but that seems like an insufficient explanation as to why this was so hard. 4th rep on my last set came down real fast, my right triceps essentially said “we’re tired of working”, required some real focus for the last two reps, will go back to true FSL 5x5 on 1s week. Top set was slower than I would’ve liked, too.
Probably need more water/electrolytes before, during, and after a long peloton session.
I have been really neglecting single leg and core work this cycle, need to get at least one of those done tonight.
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Went to a vet school staff/student hockey game then a brewery last night, probably had 7-8 beers. Not ideal for training but it was nice to get out of the house and have some fun.
Woke up a little groggy with a headache this morning, got some hash browns, coffee, and a 4 egg omelet in me and made it to the gym.
1.3 mile incline walk 4 degree, 3.5 mph
Shoulder warmup, hip stretches, goblet squats, good mornings
Box jumps: 10
Pull-ups (n, s, p, n, p): 8, 6, 6, 6, 4
Squats: 145 x 8, 225 2x3, 265 x 5, 310 x 5, 350 x 5, 265 5x5
SA KB press: 40 x 20, 18, 12
KB swings: 40 3x20
Curl machine dropset: 125 x 5, 85 x 8, 50 x 12, 30 x 18
Brain not working at full capacity but body was along for the ride, think I actually did an extra set of squats but forgot so did another one to be sure. Should write them down. 310 x 5 was tougher than it should’ve been so I locked in for 350 and it moved very well, back off work felt great. Legs definitely feel the long ride from yesterday though
Really like the KB press, Stabilization is such a big factor, in a different way than the barbell. KB swings are magic, need to buy a bell at some point, maybe if/when the finance department ever figures out bonuses for last year :sigh:
Knocking out 2 cans of albacore with salad and Caesar dressing then going on a little hike with the dog.
Think 30 unassisted pull-ups is a volume PR for one session, really happy with how these have progressed
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Push press day a la Garfield (powered by lasagna)
1 mile incline walk 5 incline, 18 min
Jumps, shoulder warmup
Pull-ups: 1x5 (left elbow soreness)
Prowler: 200’ x 5 (3 plates, 4, 5, 4, 3)
Push press (clean first rep): bar x 10, 95 x 5, 135 x 5, 155 x 5, 185 x 5 (should be 180, too lazy), 205 x 5, 155 5 x 5
Tri pulldown: 90 x 20, 18, 12
KB swings: 45 3x20
Close MAG grip cable row: 120 x 20, 18, 12
Main work felt okay, supplemental felt great, cleans aren’t perfect but feel good for not doing them with any regularity. 205 moved easily enough, not sure I’ll commit to this for 1s week though, 230 seems like a lot. Need to remember to have my hands wider for both the clean and the press on these.
Rest of the work felt great, my forearms and grip are toast from this, lats are pumped too. Overall workload has steadily increased since the trip, feeling ready to go.
Almost fired on a Bells of Steel adjustable KB last night then I checked FB marketplace and saw some non-adjustable ones I wanted and ended up not pulling any triggers. Current plan is to finish this cycle (take a small vacay to Portland, maine), hit my anchor then run the 10k swing challenge.
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Got my hour long ride in early today, went better than expected, fought soreness for the first quarter but legs came alive. My low-medium intensity cardio is soooo much better than it was 3 months ago. This average output would’ve been a PR for 45 minutes, not that these are PR efforts.
Ate a lot and somewhat poorly this weekend but I was in a serious recovery deficit, think it helped and I’m still in the 282s with some obvious bloat.
Going to run to the store to buy some quality lunch stuff then try to squeeze in a weighted west walk this afternoon
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Nice dude!
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Yea man, saw you were going to run it and realized I’m losing a little bit of love for the barbell, need conditioning and want more posterior strength anyway. Excited to see how it goes for you, I’m expecting it to be hard as hell.
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Same. I’ve been hot and cold with conditioning lately, I think it’s going to be a big slap in the face. It’s much needed though!
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I think I’m more scared of how toast my back and grip are going to be, I have an old chalk bag that’s on its last legs, definitely buying more before I start. That isn’t to say my conditioning isn’t also going to be extremely challenged
I supersetted my other work with swings yesterday but 3x20 @ 45lbs helped get my lats and forearms pumped along with some pretty hard breathing. Nowhere near max effort but 9 more pounds and 440 more swings is going to be brutal, hopefully in a good way. I’m thinking about getting a few bells to vary the weights throughout the swings, like one of his later iterations suggests.
Didn’t end up doing a weighted walk, my legs were absolutely fried after that ride. Took yesterday all the way off but got 12k steps. Steps are over 11.5k through the first 5 days of April, not necessarily trying to keep that many going but now that the weather isn’t likely to be sub zero or a snow storm (I fucking hope), I want a minimum of 10k for the month.
Peloton 45min Power Zone @ 157
Almost 10% higher output than my previous best 45 minute effort, the output is dictated by the program though. I’m sure I could go a significant amount higher but today was honestly pretty tough. This was the first time on program that we had zone 4 efforts, was a total of 14 min zone 4 and 14 of zone 3, definitely lead to heavier breathing and more sweating. Good for fitness, not good for leg recovery.
Going to deadlift later today, time is contingent on a large meeting that currently is not on my schedule crosses fingers violently
In other news, I’m going to Portland and Acadia National Park 2 weeks from now and am super excited, both have been on the bucket list for a while. Planning to take a whole week off of work, to just relax. Also on the agenda is a wedding in Seattle in July, maybe Pitchfork, a few drivable trips inside of NY, and maybe Colorado for a wedding in early fall. Will have to train around these.
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Deadlifts:
50 jumping jacks, shoulder warmup
Deads: 135 x 5, 225 x 5, 295 x 5, 345 x 5 (supposed to be 340, lazy), 385 x 5, 295 5 x 5 (maybe 1 extra set, counting is hard)
Face pulls: 100
Band pull downs: 100
Tricep overhead: 3 x 15
Tricep pulldown: 3 x 15
Poundstones (directly from last dead set): 101 (unbroken)
Deadlifts felt shockingly good today, figured my hamstrings would be tired from the bike ride (they felt fatigued during it) and my lower back (SI joint?) was hurting worse than normal the last few days. Ended up getting some solid bracing in, moving my hands out and smoking the weights. Might have done an extra set but really don’t know. 430 x 5 for the top set next week, little intimidated by that number. Core tonight.
I bought one more set of concert tickets (Jason Isbell, Sheryl Crow, Waxahatchee) and am now placing myself on a spending moratorium.
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I relate.
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I think I’m at 5 for now, I buy 2 tickets by default because I assume someone will come with me and tickets aren’t cheap, especially with fees.
Big Thief
Sylvan Esso
Jason Isbell, Sheryl Crow, Waxahatchee
The National, Lucy Dacus
Julien Baker, Sharon Van Etton, Angel Olsen
Pretty stoked about all of these, going to have to drive for most of them but still worth it. Might try and make it to the Here and There Festival iteration by me too, if I like the venue it’s going to be hosted at. Also, a friend recently moved to Chicago and reached out to see if I wanted to go to Pitchfork but I might die in a Chicago summer and it would probably be an expensive trip, so I’m probably not going to make it.
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Nice lineup. Yep, fees suck so much. They’re why I always purchase directly from the box office whenever possible, though it sounds like that may not not feasible in your cases. I routinely go to shows by myself, exclusively so in the past couple years.
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Bench
Shoulder warmup
Bench: bar x 20, 120 x 10, 210 x 8, 225 x 5, 260 x 5, 295 x 5, 225 x 15, 10
Band pull throughs: 4 x 15
BB Row: 135 x 20, 185 x 15, 205 x 15 (belt)
It’s disgusting outside today so I haven’t moved enough, going to get myself ready (mentally, emotionally, physically) and take the dog on a long walk in about 30 just to get us both some exercise.
Pull throughs felt great on the hamstrings, butt and lower back. Bench felt okay 330 is going to be all kinds of hard next week but i should be able to grind it out. I ate a ton yesterday and my gut has been working much more slowly than normal the last few days so I woke up at 283.8, things seem to be normalizing though so I imagine that’ll drop.
45 min peloton tomorrow and maybe some more intense conditioning.
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Fuck.
10 min warmup walk
DT @ 155
5 rounds of:
Deadlifts x 12
Hang Cleans x 9
Push Press/Jerk x 6
I don’t have the vocabulary to express how miserable that was. Got through 3 rounds in 5 minutes then had to sit down to avoid throwing up, felt really close to passing out on the press portion a few times. Ended up finishing in 12:55. Grip was a small factor but it was mostly just gasping for breath. Plenty of room to improve.
About 30 seconds after finishing I counted 28 heartbeats in 10 seconds. 30 seconds later it was 25 heartbeats. Probably safe to say I was around the 180s for a significant portion of that 13 minutes. Going to get at least 1 of these (barbell complex/tabata/something very high intensity) in a week, been doing great for lower intensity stuff but been neglecting the hard stuff.
Peloton tonight and 1s week squats start tomorrow, going to get some food down now.
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Peloton 45 min Power Zone @ 151 watts
Lower intensity prescribed by the program today, alternated low and high cadence in zone 3. These are getting easier for sure. Going out for dinner tonight, going to load up on food in prep for a top squat set of 390 x 5 on tired legs. Also of note, pulled something in my mid back, either lower trap or inner lat, if I had to guess. My understanding of anatomy is like a 6, on a scale of 100
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1s week begins. Had a burger, fries, 4 beers and 3 drinks last night, not wise.
10 min incline walk
Shoulder warmup, goblet squats, good mornings
Prowler: 3 plates 350’ push, 150’ pull
Jumps: 2 x 6
Pull-ups: 8, 6
Squats: 145 x 10, 235 2x5, 285 x 3, 310 x 5, 350 x 5, 390 x 5 (rpe 1 @simo74), 310 5x5
KB SA press: 35 2x10 (just for blood flow)
Belt squats: 1pps x 10, 2pps 3x12
Rope cable curls: 50 x 20,18,12
Straight bar cable curls: 70 2x10
Gassed, proud of my work here despite some not great choices last night. 390 x 5 is a PR, the last two reps were ugly but they came up after a few deep breaths. Some younger guy in the gym gave me a thumbs up after that set and chatted with me for a bit, was telling me how much he liked the belt squat which is what led to those, absolutely brutal way to finish the quads.
Mid back is still a bit off, could feel it during the KB press. I’m supposed to go to an 80s theme dress up murder mystery party, which sounds roughly as enjoyable as being murdered right now, will see if I can get out of it, push press either way tomorrow assuming the back is feeling okay.
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