Brute's Book

Today
pull ups x 10
log clean once strict press reps empty/75# x 5, 86# x8x3 sets, 95 x4x3 sets, 100
pull ups x10
log clean and strict pres each rep 80#x8x3 sets, 85 x4x3 sets, 91 x2x3 sets, then 95x3, rest 20 seconds then 95x2, rest 20 secs then 95x2, rest 20 secs 95x1
pull ups x 10

sand bag extensions 100#x6, 150x8 x 2 sets, 165x4, 180x2, 190, 200

4 rounds of:

  • t bar standing marches/holds x time 167# x 2 min 15 seconds first, 2nd around 1 min 30 seconds, then around 1 min x last two
  • landmine shrugs with holds up top x 5 seconds-1 second, 10 reps up in wt each time
  • pull aparts x 20

viking press narrow grip x 10 x 4 sets ss back extensions x 30

The new year start with an experiment doing the timed marches. My conclusion is I do not like them- they don’t do what I’m aiming for, they are strange and feel very unstable, and they won’t be done again!

I gave them a shot, for me that’s progress as far as exercise selection goes. I’m working on shedding my compulsiveness to do certain exercises all the time and not try new things, and take a risk on a bad ( more like not FABULOUS) workout occurring due to it. tried it! NO thank you!

Since I have decided its a no go, and I don’t like using my tbar for rows- its hard on my knees and low back- I will use it for outdoor carries instead. I took my tbar out to my car for its new home this morning- 4:45am- while I was still warmed up, had my sleeves and warm pants on and back warmer belt to get it down the three flights of stairs a bit safer then if I was not warmed up. Its awkward not super heavy, the gear I have on helps my mind turn on the “brace and be careful” lifting mindset. The gear is a FOCUS aid!

Anyways, I as I am setting down the tbar on the ice beside my car and I hear a young-who-knows-aged women down the parking lot tell the guy she’s with to hold on and to walk ahead of her.

The guy passes by and walks down the street. She then asks me “Can you do something for me for money?” and asks to take her to the bus station because she feels sick. She had to be coming down off something or still on something or whatever, and she was also very persistent.

I am not stupid and told her sorry no I can’t and began to think about what to do next as she continues to ask while my tbar is at my feet. I was planning to leave it there and get away form her if she didn’t stop. She did and wandered off down the parking lot in the direction of the guy.

Be it for the grace of God and my own guardian angel who was working overtime for me as a youngster in my 20’s-- , that could be me walking around under the bad influence of someone or something. When I think about who I once was-- naive, no self worth of my own and the self worth I had I borrowed from my loved one’s love for me that I felt ever guilty of because I felt I was a burden to the world- I really am very lucky I didn’t run into worse scenarios then I did.

People who have a sick need to fill and sinister vice of their own to feed see that and come running. Predator and Prey. I’m very lucky. Someone was watching out for me when I really was unable to do it for myself.

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Today
fs 45x10, 135x3, 170x10 x3 sets
smith machine 1 1/2 back squats wt on bar 0x3, 50x3, 70x3, 90x30, 110 x10

goblet squats 25#x12, 35x12, 45x12, 55x13, 70x13, 80x10
did a few of these ss with smith machine 1 1/2 back squats 90# x 10-5
fixed bar rdls heels elevated 80# x 10 x2 sets ss pull thrus x 50, x30

facepulls x 15 ss oh triceps x 20 x 4 sets various heights

pushed the tank x around 10 min, mild pace heavy tension

Not exactly fatigued today , more like short lived energy. Mother Nature is here for me and that can sometimes be a drain for my energy system. I wanted to go pump up my leggies, so I tried goblet squats.

Surprisingly not as hard as I thought they’d be because I figured out how to hold the dumbbell! Makes it more feasible!

First fancy wildlife encounter of the year was a long legged coyote who was probably 60 pounds slinking around a bit ahead of me and Malibu yesterday morning. I have a battle kit for walks and one part is a flashlight/siren combo!

The siren works great! But he was a coyote after all so he’d wander off then skid on back…then slink away, then sneak back …wily coyote. Knowing what you are dealing with makes a big difference in how you fend it off and stay safe. Another life metaphor seen on a Malibu Walk. Once you know its a Tiger, it changes everything.

" Normal people find it difficult to grasp the reality that predators really do think differently. We tend to want to evaluate them from the point of view of our own experience and life values, and then try to figure out what is it that ‘went wrong’. In other words, what in that aberrant piece that once identified and ‘fixed’ will make them think ‘normally’ again?

Well, in many cases there is an aberrant piece that either determines or influences behavior. But by the time some indivual acts on his predatory urges, it is usually so completley assimilated into his entire personality that you can’t simply take it out and replace it as you can a defective mechanical part. That is why the concept of rehabilitation is so problematic for violent offenders.

Once the damage is done, it is all but impassible to repair it. "

Today
stepmill x 20 mins

3 x 25 facepulls, oh triceps, triceps, high cable rows
3 x 25 pull downs of various widths
3 x 25 rows on a machine
25 x rear delts
2 x 25 peck flies–I always forget these!

Dear Diary ,

Along the same lines as a post above. I admit what I was. I am a “who” I am a “what”. To know who or what your working with. It’ll help you address it properly. You’ll know what to expect, you will no longer feel helpless, you no longer have fear controlling you not knowing what the fuck you are doing being overwhelmed by what you can’t understand. Once you know what you are dealing with, you can know where to start to combat it. You can learn how to handle it–the who and the what you are facing.

A few years ago I shared stories of my past to someone. I recall very clearly how after I told him as well as during the act of finally letting it out–most of it, not the entire thing- I kept saying “It wasn’t who I was, I was not one of those abused women, the abusive relationship was something that happened to me.”

That line for years helped me but it was only a crutch. Thinking along those lines helped me by lifting off in my mind the shame that comes with having been in abusive relationship. As much as everyone says that people who hurt their partners are bad, what’s part of the equation is the taint that goes on the person who was abused. "She’s crazy. If anyone did that to ME I’d be gone. Why did she stay? She’s stupid. ".

A huge piece could be written about that phrase and that is far too exhausting and way to big of a task for me to do completely or even touch the surface of here.

“Why did they stay?” Of course that is understandable to say to someone. It comes from a place of logic and tellingly not necessarily experience. There’s a reason why some people end up in abusive relationships and others never will. They don’t fall out of the sky on you, they are not “something that happened to me”. There are reasons. They can fit onto you like a hand in a glove.

If you are in one or have been, its shameful to admit it. Its embarrassing, “Why did she stay?” Not only do you have the abuse from someone you thought you could trust you have the judgement of people from the outside. That external judgement feeds the awful circle of someone who has no sense of personal worth. I KNEW it was bad, I KNEW what was happening was not right. Staying in many people’s minds means that I was agreeing to it and that I was enabling my own abuse.

“Why do you stay?” People will tell you that to your face- while you are in the thick of it. Normal people don’t realize that they are using logic on someone who is currently illogical–you are trying to to speak to someone who is unable to function in a normal way let alone a healthy one.

It will turn well meaning family members into someone you (as the person who is in the bad relationship) are afraid to talk to and you’ll be more isolated because the people who love you are so frustrated with you. “Why do you stay?”

You’ll burn through people who care about you. They will (understandably!) get tired of hearing you tell them about what is happening, they will get tired of hearing about someone they love (you) staying around while someone hurts them. Again, a logical person trying to understand what appears to be an illogical situation. No one will want to hear from you. You feel shame, you have massive guilt for worrying them. “Don’t talk to me again, not until you are truly ready to leave.”

I heard that from my family and I kept that promise. That was their tough love. I had my back against the wall and it was me who found a way out once I saw how this was going to end, I had to plan an escape. I had women who understood and helped me escape and I failed more then once to escape before I finally did.

Those women were angels and saved my life. Maybe one day I will be brave enough to do the same for someone else. Honestly, now, I still am afraid of the wrath of men who think of women they way I know abusive men do. They do not think of women as beings or real people, they are objects to be used. They have zero qualms about ending them.

Now I know that what happened was happening for a reason–it WAS who I was. I was prey to someone with a big problem. That was who I was.

I was identified as prey. I was weak. I was picked. I was groomed, I was coerced. I was exploited. I was hoodwinked. I was manipulated. Not something anyone wants to admit and rightfully so, it exposes you.

In more basic terms I was cheated on, I was emotionally abused, verbally abused, and that led eventually to the real deal physical stuff when I did stand up to it, then when he knew I was trying to leave the no fucking around serious stuff started. I remember sitting at the end of the mattress after, he said “This is how it is now”. I remember so clearly siting there and thinking to myself, " I am one of those women now. This is real". It was.

What I am about to say is the most honest I can be about why I stayed. The hardest part of admitting I was abused is what it implies that I am saying about the person I was with. I wanted to protect this person so badly …from what he was doing to me. Behavior reflects personality and his actions identified him to be what he was.

Its a dueling mind war prey of abusers have in their minds- you want to protect the ones who hurt you.

It hurt me to think the truth. This says so much. That concept is why I was there. That is what being manipulated by a master looks like. They know where to get you. They profile you and see right into you and they can figure out what strings to pull to keep you around so they can use you for their own needs.

They use powerful tactics too, they are MASTERS at this. They use universal patterns of manipulation. Someone who is skilled at manipulation will figure out how to systematically and incrementally manipulate you into a vulnerable and isolated state, start to control your environment , start to control your behavior and make you obedient.

For these people its all about manipulation, domination, and control.

As someone who had a reflexive self worth and relied on others to enforce my value, it was complexly devastating to admit this guy who says he loves me who I relied on to make me feel like I was worth anything was who he was- abusive. The shame!! It robbed me of the good parts of the relationship I thought I had to start with. All of that was not real, none of the “good times” were real.

That’s the thing about abusive relationships. Its a self feeding trap. Its so shameful to admit you were fooled and when you are honest about what is really was going on you loose what you wanted so badly in the first place–love. The good memories are ashes in your mouth. To combat that shame and to try and hold on to whatever “good” moments in my memories I lied to myself and told myself I never was not one of those women.

I have come to terms with who I was and who I was with. What I never had was a loving marriage–not one molecule of it was love. I have acknowledged that.

To say I was hoodwinked says it too lightly. I was outclassed by someone who is an expert at doing what they need to do to feed their own needs. I didn’t stand a chance. I forgive myself for it–I was against a master. I did not stand a chance.

I am not ashamed anymore. I know why it happened. I am honest that I was that person who stayed. I also am that person who for many many years later still tried to make sense of actions of someone who doesn’t make sense, who doesn’t play by the rules.

What is so real is the POWER I feel now over myself. The pride I possess for changing who I am. THAT is real. That is transcendence. I won’t hide from myself I was one of those women, because if I do I rob myself of the transcendence I earned. That I achieved.

I’m not ashamed of my past and it is who I was, I can’t change that. I’m not proud of my past, I am proud of ME.

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Today
pull ups x10
fs 45x10, 135x2, 170, 180, 190, 200x5 x3 sets, 180x7x3 sets
pull ups x 10

seated t bar oh press from safeties empty x 5, plus 10# x 5, plus 15# x 5 x 4 sets

4 rounds of:

  • t bar carry 195-205# x 450 feet fast pace first trip, 360 fast pace 2nd, 270 3rd milder pace, 4th 180 slow pace
  • landmine shrugs x 8-? pauses up top and added wt each time
  • bb uprght rows x 5 then snatch grip power shrugs x 10
  • face pulls x 20 up in height to lower in height, up in wt each time
  • rear delt machine x20

goblet squats ss putting away wt’s 40# x 50, 50# x 40, 60# x 30, 70# x 20, 80# x 10

That’s it! No sure how I feel about the goblet squats. If I get sore today I’ll be pleased and I’ll work with them more. My goal with those is extra volume for my legs.

Today
dead lifts 45x10, 135x2, 185, 225, 255, 280, 300, 320, 335x3x 2 sets, 335x2
rdls with 25’s 100x5, 150x5, 180x12 x 3 sets
anderson zerchers 45x5, 95x5, 135x3, 186x6, 205x6, 225x6, 245x5

pull thurs 3 x 30-25 up in wt each time
reverse alternating lunges on the smith machine wt added to bar 0,50, 60 10 reps total then 10 back squats

wide pull downs x 8 ss shoulder with x 8 ss standing pull downs x 10x3 sets

roper pull downs x 8 ss facepulls x 10 ss oh triceps x 30 x 3 sets

That’s that! I need to get this off my chest. If you work shift work you better be ready to work when you get there! When you get there matters as well , you lollygagging chump!

If you are early, you’re on time. If you are on time, you’re late. If you’re late, why’d you show up at all!!!

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Today
stepmill x 20 mins
lil walk about then faster speed then the first 20 mins stepmill x 8 mins
another lil walk about then faster speed then the above 8 mins x 2 mins, faster then that x 2 mins
rower x 3 mins

back extensions with a long hold up top x 30
glute stuff- donkey kicks, heel raises, clams x 2 sets of 33 each

ytml’s 3 x 10 with a lil baby lavender 2# db–That where I am on those
3 rounds of facepulls x 15, oh triceps x 15, rope pull downs x 8-20
pull thrus x 50
tricep machine x 100 reps

That is that. My back has been telling me things the last week or so. Not to the point of being injured (THANK GOD!!) or even to the point of being a tweek, more like a raised hand “Excuse me, I am a bit off. BOOP” type stuff in areas I’ve ever had an issue with before so I am holding off loading it until its back to normal. I don’t fuck about with back stuff, especially since its a new area that is saying things to me and not my old sleeping dragon back injury.

There could be a few culprits since I have done new exercises the last few weeks. My guess is it either:

the seated oh pressing- this week I did not have a good seat but a squish thing to use, and no back support. I think I need to stand and use my clenched butt to support my oh pressing since i have a long rom with my arms.

or the tbar marches- these were a bad idea. I wanted to try them and now I know. Too unstable. As much as I braced my abs and I did, my arms are so long that thing swings side to side vs a good line I can keep with my lats out if I forward march.

ALSO the from the pin frankensteins could have done it too. In the past doing stuff form the down position of he squat has been problematic, I had forgotten this. I used to do anderson bottom up fs and figured that out quickly and dumped them. These are now dumped too

…or the goblet squats. OR my set up for viking press. I’ve tried a few new things lately.

In the mean time a bit of a deload and I’ll try again next week my safe exercises as long as its feeling better. STEPMILL is a real bastard no matter what, so any time on that thing deserves to be logged and documented!

Some color for my log!

Lifting related, my leggie status.
20200109_024128_HDR

I have a lot to go before I am finished, but I do have bigger legs then this time 1-2 years ago which I am glad! I splurged and ordered some new sleeves and had to re-measure. One size up compared to 2015 or 2016 when I got a pair of SBDs. Those were stolen when my car was stolen and I have been too bitter and irritated to buy new ones until now. I ordered cerebrus ones though after finding some discount codes from my nerdo strongman following hobby :)!!!

A fancy Highlander cat who is also high on drugs !!

Malibu and Me​:heartpulse::heartpulse::heartpulse::heartpulse::heartpulse::heartpulse::heartpulse::heartpulse::heartpulse::heartpulse::heartpulse::heartpulse::heartpulse::heartpulse::heartpulse::heartpulse::heartpulse::heartpulse::heartpulse::heartpulse::heartpulse::heartpulse::heartpulse::heartpulse::heartpulse::heartpulse::heartpulse::heartpulse:


Malibu being wonderful :)!!!

Topless picture of me and My Twinnie eating ice cream:)!!!1578495116801_IMG_20200108_075031

Sisters Dobie who is most glamorous. imagejpeg_0(10)

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Look at dem legs!!! Holy shit girl!

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Leg wins!!! Woot!

I do wish for you to teach me in the ways of mastering the pull-ups. Well, I’m my case just mastering one lol

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I have been there! THEY ARE HARD!!! In my case I started able to do with one CHIN up.

I wrote to Harry Selkow on Elitre FTS from the advice of another women who logged on here many years ago, and he -for free!- replied to me every week with an assignment. I don’t know if they still do it, but the Q and A section of that site had the people who actually answered your questions.This was years ago .

I ended up writing to him for over a year maybe even 2 (he wrote me back for that long!) every week with pull up assignments. That is how I was able to get a set of 10 pull ups which was my goal. My best is a set of 15 and after years I got it, now I can muscle out 12 if I had to depending on the bar. I really appreciated all his time and I think he knew that :slight_smile:

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I wanted to be honest about my toe angles too which is why you see my very loved and worn out adidas sambas!!

That’s the trick to make them leggies look big in pictures–toe angle :wink:

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Today
stepmill x 20 mins
brief walk it off x a few mins
stepmill one speed slower with 5# dbs per hand x 7 mins
brief walk it off
stepmill faster speed the the first time x maybe 35 seconds! Then I was done! HA !!!

rear delt machine x 100 reps
peck flies x 40 ish reps

Well! Then puny lil dbs on the stepmill were not as hard as I thought it’d be. That bastard stepmill…the hardest part is getting the first 20 mins done. After I’ve achieved that, I feel relief and in my head I know that the time will be less for the next tries and THAT alone makes a harder/faster setting easier–knowing I won’t be doing it for 20 mins!

THE MINUTES COUNT…man alive, time stands still on the stepmill. My legs do feel a bit of a pump after. Tomorrow I will continue my stepmill odyssey and try to go faster speed as long as I can to see if that is what is giving me the lil pump.

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There’s this one intern doctor ( a newly graduated veterinarian) at my hospital.

My hospital is a normal hospital as well as a teaching hospital and we do internships for new vets. They go through a year long rotation in all the different departments of my hospital and gain experience and mentor-ship from the veterinarians on staff who they work with on the internship. This one intern doctor that every time I see makes me wonder, with a geniune smile, “Where did you come from??”

She is young, I bet 24-25, and the second you look at her you can see what she is–a calm, confident, good person. I see her and think of sunshine. She has a great attitude, she works hard, she doesn’t disrespect anyone, she hold firm with crazy and aggressive owners, doesn’t loose her temper with patients, she asks questions and listens, she doesn’t freak out and get overwhelmed, and she appears to approach new things as a challenge.

She’s so young and how she reacts seems so natural it makes me think she was born this way yet that is not a fair way to think of someone you don’t know. Part of me wants her to be born that way, part of me wants me to have to know the story of if she became that way.

She appears to be confident in a way that isn’t arrogant, its calm and optimistic --like she’s trusting in the belief it will go how it’s supposed to go. I see all these aspects of her by working with her and I’ve only known her 6 months or so. That’s how I get to know most of the people I know in my life since the majority of the people I see day to day are coworkers. You get to see a lot of people’s quirks working in my job since we all work very close and as a a team - team help alliterative suffering in animals- so you quickly have to assess your coworkers to know how to deal with them to get shit done.

We get all sorts as fresh vet interns at my job–brainacs who are mindbogglingly intelligent but have terrible bedside manner, no interpersonal skills who are maybe even Asperger types, spoiled brats who have no work ethic and blow up at people, bad millennials ;), over caring super sensitive types who crack and bust visibly suffering under the pressures of the internship ( which the pressures are BIG sine they are the real honest pressures of being a vet). We get flakes and jerks, diva’s, hard working kick ass ones. We the hired staff see the interns change as well with the pressures and differences of each department surgery, emergency, radiology, sports med, general practice, internal medicine, etc) and how they react to each. How over the year they are there they change.

This intern is just a good egg all around. Sunshine, The type of confidence she has is what I am mostly struct with- a faith in things going how they are supposed to go. And not being afraid. She’s not arrogant, she’s not conceded, she’s not foolish.

Monday or Tuesday of this week I was walking down the hall at work and I thought of her. For the first time ever thought, " Maybe I could be like that. " This is something entirely new for me to think. The only word I can really use to describe it is hope. Its hope! :)!!! Its real, this change of mine… its all coming together and I never thought I’d get to this–hope. I honestly never even considered that I could be that way, and maybe I can’t , but I also never even CONSIDERED IT!!! I have now considered it!! If this makes sense you might get the point I’m trying to make. Its hope.

A few years ago I did Self Authoring. Its a program that I heard about from Joe Rogan when he had Jordon Peterson on. Here’s a link so you get the gist faster then I can attempt to type it out. A man I was dating told me about Jordon Peterson and I checked out blurbs on youtube from a suggestion from my then boyfriend.

Anyways, I won a gift card in a raffle at my work so I decided to use it to pay for the program. I completed the self authoring and it DID in fact change my life. I wrote a post about it in 2018 that explains that more.
One of the goals I set for my future authoring was something I didn’t even think I could do–to be honest I still didn’t want to give it up since in a twisted way this set of behaviors served a purpose. I luckily was able to identify it as be an unhealthy habit, so I popped it on the list of things I want for my future was to stop doing that specific thing.

The Past Authoring was the most painful and really eye opening part of completing the writing for Self Authoring, filling out the Future Authoring–what you want for your ideal future-- was the most difficult part of the self authoring. It took me a very long time to even come up with any goals. That say a lot.

Well, I DID change that behavior of my day to day life! …and low and behold…two years later…I have encountered this lil thing called hope. I never even was capable of dreaming of something, I wouldn’t let myself , now I have permitted myself to even dream it at least. Maybe, just maybe. Now I even have allowed myself to CONSIDER IT!!!

Now that sounds like a hope. Hello Hope! Thank you for showing up. And as it so happens it also made me think of other things. I’ve been at my hospital now for 6 and a half years. Before that I was working as a tech at my first hospital. It was a really toxic work place. The pay was bad, the hours were hard, the management was bad, the job is stressful, there was a lot about that job that was 100% toxic.

Shit hit the fan when my apartment lease to renew substantially and the frugal part of me stubbornly refused to pay that price for an apartment in Aurora Colorado, and if I did stay at my apartment at my current wage I couldn’t afford it. I now knew I needed to get paid more, and my toxic work place sure as hell would not pay me more. It was finally enough of a fire on my ass to find a new job.

I was terrified. On the one hand I knew I had at that time 6 years of nursing experience in a top level Emergency room with a very high case load, that I had skill in high level care in terms of medicine, and that I was very efficient at my job and got along with all staff of all types. On the other hand the I was beaten down.

I really was afraid no one would hire me, that I wasn’t good enough of a tech. I WAS good enough, I DID have skills but my confidence was beaten down by a combination of factors that I let be my environment for years.

One was the toxic work place that enforced the idea that I was to consider myself lucky to work there. That I was replaceable. The management enforced unpredictable favoritism. I had to pick up the slack of lazy coworkers and never getting appreciation for it, that hard work meant nothing, bad work meant nothing it all meant nothing. If I didn’t work overtime I was somehow not a team player, lets not forget uneven pay, keeping bad staff around, just your very standard definition of a toxic work place in a way is akin to the dynamic of an abusive relationship. You stay because you don’t know your value, you don’t enforce your value, you put up with too much, and you think you and your best efforts will change the situation .

One of the best decisions I have made was to take a job at the hospital I work at now. I showed up and I was shocked by how respectful everyone treated each other!! My coworkers noticed and appreciated my hard work! I was impressive to them! I had come to expect that the old experience at my toxic job was how all places were…but they are not. They don’t have to be.

It made a massive change in my self confidence. I was acknowledged and I was appreciated. My entire life changed and things got better right away. I had my new young man still a puppy Mossimo, a new apartment, a great new job! A better work shift! I was paid better too!

I still had to work part time at my old clinic to make ends meet. I worked once a week for a few years doing ER swing shift. My rent was still higher at my new place, however my new city I moved to for the new job is WAY better a place to live then Aurora. During one of my shifts at the old toxic place a coworker who I was friends with since she was one of the good ones made a remark to me when I saw her a couple months after being at the new hospital. Things change when you don’t see someone every day and small changes become more obvious when you do see them. She sied to me “You look really good! You look really healthy!” And I told her the truth, " I’m happy!"

I’ve gained so much confidence in my acquired and learned skill in my trade since then. Techniques I didn’t think I would ever be capable of , that I couldn’t do ever do, I CAN DO. I only needed practice. Skills I thought I sucked at I know now that I don’t, I never did suck at them, not at all! I had the wrong people around me who had a bully culture. I was around the wrong people, and I had I put up with nonsense. I let them tell me NONSENSE. It doesn’t matter their reasons, I let them tell me nonsense about myself.

I have never been a mean tech. All intern vet and technicians who are starting out I encounter I do my best to not make them nervous, to be supportive - not mean and aggressive. To instill confidence. I guess, I was giving hope to everyone except myself.

ANYWHO. All that is log in my log that I found hope in the hallway this week. :slight_smile: Maybe…just maybe …

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Today
Stepmill faster speed (level 10) , then at some point I pumped to 11 - grand total of 11 mins–HA! Those speeds make a world of difference in the level of suck

walked about x a little bit then stepmill level 12 x 1 min 42 seconds and I was over it

arm bike x 5 mins
tricep machine x 100 reps
rope climber machine x 5 mins

COOL- enough for me today on that faster stepmill. My toes are frozen from walking Sweet Cheeks Mali-buuu-Bear :slight_smile:

I got my cereberus sleeves in the mail too! And a new rehbrand warming belt, this time in black! My other one is still good and does the job very well, it is looser though and probably smells terrible. However, my back weird action this week frightened/sobered me up enough to not be silly and to just buy a new belt to make sure protect it as much as I can.

I had to negotiate with the Cheap Bastard that is inside my brain who rules over much of my financial choices by telling her the cost of a new pair of sleeves, and a new belt are still less then a doctors appointment fee I’d have to put up if I hurt myself.

I’m excited to try the knee sleeves! They are…um… the thickest on the market, 9mm :wink: Not usapl approved, and neither am I! My back feels ok now so I’ll try both out next week.

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Hi Brute!

I’ve been following your log for a while and you’re such an inspiration! Total deadlift goals :rofl:

I’m curious, what does your nutrition look like?

Hey there! Oh boy, well, for me I do best with a lower carb diet and I typically will eat the same thing for a long time until I’m sick of it. Currently its eggs, salsa, spinach , and avocados with low carb torillas added in. Other times its lean ground turkey or beef, salsa, spinach…you get the idea!

Historically I had a real issue with binging, so truthfully my diet is build around avoiding that and NOT for strength gains. Its not ideal for strength since its not super carby but its decent. And as a treat low carb costco protein bars for breakfast!

My battle personally is staying in control of bad behaviors. And binging made me miserable. For me its way easier to cut everything out then dance that fine line of trigger food that will turn into a disaster. Its getting better but my intake still is very much tinged with an eating disorder mind. I’m workin on it!

Sweets, bread, potatoes, starches feel great for my lifting but I’d much rather avoid them to avoid even a possibility of triggering the behaviors that made me miserable for so long before. For me, low carb works great.

I DO however do a few scoops of dextrose and salt in my workout drink now which is a big improvement from the past. Those are the only real simple carbs I let in --and doing that has been a big step for me and its helped my workouts.

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Today
pull ups x 10
fs 45x10, 135, 170, 185, 200, 215x2 x 5 sets, 225 x 3 singles
pull ups x 8

t bar oh press form safeties empty x 5, plus 10# x 8 x 3 sets
pull ups x 4

4 rounds of:

  • tbar carry 225-235# x 4 trips first go, 3 trips 2nd and third, 2 trips last
  • rogue rows x 10 slow
  • landmine shrugs x 10 slow
  • smith machine upright rows x 10 0-10# added
  • face pulls x 15 slow
  • rear delt machine x 15 -10

smith machine 1 1/2 back squats wt added 20x3, 50x3, 70x3, 90x30

The new sleeves are a bit big and I forgot how LONG those things are! HA HA!..but tight on my calves! I think I am between sizes, guess I’ll have to fill out those quads more to earn my sleeves :wink:

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Thanks!

I understand your struggles as I too struggle with “binging “ (although not exactly a full blown Ed) but it’s the exact opposite of your situation :laughing: - I have a hard time controlling myself when it comes to meats (I can easily put down 3lbs)
I’m glad you’re doin much better, awesome workout!

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Today
dead lifts 45x10, 135x2, 185, 225, 255, 280x 7 x 3 sets
rdls with 25’s 95x5, 145x5, 195x6, 245x6 x 3 sets

I tried to figure a way to do on the mat/mid knee dl’s but they don’t have the right mats. I wanted to do rack pulls but the racks at 24 hour fitness do not have slots low enough for the height I wanted. I tired a few things, not much to report.

clean grip reverse alternating lunges 4 reps per leg wt’s used 45#,70#, 95#, 100# x 3 sets ss pull thrus x 25

lat pull downs side handle x 8-20 then rope pull downs x 10 ss walking lunges x 30 steps per leg x 3 sets of all of them

row machine 3 different grips slow reps 10/10/10, 88/8, 5/5/5 up in wt each time
rear delt machine x 25
tricep machine x 100
rope climber machine x 3 mins

Cool!

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