Cal's Big Log 3D - Attack of the Giant Arse

Training
41

that didn’t sound like much food to me (but i know nothing, admittedly)

that is some awesome training. especially since you didn’t carb fuel it. well done with your squats. great idea about setting the bar as a depth marker. i’ll admit i’m a bit paranoid about my squatting depth. don’t want to make it any harder than i have to since i’m sick of having a weak squat but very anxious not to start cutting them high, too.

i’ve seen people try and touch the bar to the safeties - but then they seem to develop an unfortunate tendancy to tip forwards so cheat depth and mess up their form. your way sounds much better - i’ll see if i can get that working.

42

August 8th

It’s all a bit scary in London at the moment - there are riots, fires and looting in a lot of areas. I don’t think it’s spread to where I live yet but it’s getting close. People are fucking animals when it boils down to it.

Gym this morning:

Warm-up:

1000m Row (C2): 4:26

20 lateral raises
20 front raises
20 overhead presses
20 curls
20 hammer curls
20 L raises
20 bent over raises

Military Press

Bar x 10
25kg x 10
27.5kg x 10

That last rep was really tough so I left it there. My delts were a bit sore from yesterday (I guess from the overhead split squats and handstand work) so I didn’t push it, especially as my right shoulder is cranky.

Handstand practise (x8) - didn’t do more due to the shoulder (it’s not bad, just niggly but I don’t want to push it) and because I was greying out a bit. I slept badly again. Or rather, I slept OK, but only 6 hours. I need to sort that out.

Waiters Walks - 2 x circuits of the free weight room, 20kg dumbell

Dumbell windmills - 2 x 14kg x 5 per side

Superset (1):

Skull crushers: Bar +5kg x 20, Bar +7.5kg x 15, Bar +10kg x 10
Hammer Curls: 6kg x 20, 8kg x 15, 6kg x 10

Superset (2):

Rope pushdowns: 10kg x 15, 12.5kg x 10, 15kg x 8
Dumbell Curls: 4kg x 15, 6kg x 10, 8kg x 8

Bridge and headstand work, stretching

6pm - had been sitting at the computer for quite a few hours so did 50 kettlebell swings (16kg), some thoracic and hip mobility work and foam rolling

Eats

6.30am Glutamine
11am (approx): 2 scoops whey protein, 2g fish oils
3pm: Can of tuna, olive oil and balsamic vinegar, 2g fish oils
7pm: Small salmon fillet, baked; broccoli (cooked) and raw spinach with soy sauce and sesame oil

Tea, milk as usual

43

not enough veggies young lady!

:slight_smile:

44

There’s no veggies on the Velocity diet either. I did eat a whole head of broccoli there, and spinach.

45

Yeah I wrote a post to you yesterday about the riots but either I didn’t press submit or something happened. Probably user-error though. I hope you are safe. I have a few friends over there, the news makes it sound like there are cops everywhere but a friend says the opposite.

Riots and carb depleted, take care.

46

well in that case…

also meant to say hope all is well and you stay out of harms way.

47

2048×1536 1.27 MB

Enough veggies for you, Betty?

Another not so good night’s sleep - I could hear sirens all night. Bloody looters.

7am Swim - 50 lengths (1250m)
(10 lengths breaststroke, 30 lengths crawl up, breaststroke back, 10 lengths breaststroke).

Breaststroke is my best stroke - the one I find most intuitive and easy to breathe. I don’t do so well with crawl but I am working on it.

Swimming is not really a replacement for running for me. I can’t zone out and daydream or admire the scenery. There’s no joy in it. It’s just exercise. But the sides of my butt are sore so it’s obviously doing something good.

4pm 1 hour walk

Eats:

11am 2 scoops whey, 2g fish oils
3pm 2 scoops whey, 2g fish oils
8pm Chicken breast wrapped in bacon, spinach and pea shoot salad with cooked broccoli and asparagus (olive oil and vinegar)

Big gaps between the meals because I was carried away playing a game. I drink a lot of tea.

48

That looks more like a little snack.

I easily put down at least 2lbs a day :smiley:

So since you and I both have similar issues going on with our foot, I thought I’d share this:
http://www.footsmart.com/page.aspx?pageid=310

It was recommended by the PT.

49

Nice work sticking with the diet. Any word on your foot xray yet?

50

Just today, in fact.
Popped into the health centre (it’s just down the road) and the xrays had come back and were deemed inconclusive (bloody amateurs!). So I made another appointment to see a doctor and managed to get one for this afternoon. Saw a different doctor this time (the last one I saw was a locum) so had to go through the whole spiel again.

Showed him the movable lump and said I was wondering whether it was one of the sesamoids or a piece of one, and he said that was likely. So next step was that I had to fill in a form to get an appointment with podiatry, which I then had to post (at my own expense). I’ll be lucky if I get an appointment before Christmas at this rate. FFS. I don’t have health insurance so going private is not an option - MRIs cost about a grand or so.

Training this morning was not great. Actually, it was shite. Despite having my biggest meal about 8pm last night, I was greying out between sets and felt lacklustre. I ended up leaving the gym early because I was hungry. I’m not usually hungry until 10am or later. I guess I need a refeed or something. I’m reluctant to have a cheat day because that’s like offering vodka to an alcoholic. Willpower is strong right now - that’s something I’ve had in short supply this year.

Training:

1000m row (4:21.6)

Warm-up:

20 hypers
20 reverse hypers with V at top
20 clams (per leg)
20 single leg hip thrusters (foot on high bench) (per leg)
20 bosu ball squat/sit up combo

Move to free weight room then:

10 step overs in the power rack (pin 7)
10 step overs (pin 9)

Deadlifts

Bar x 20 (conventional)
40kg x 10 (conventional)
60kg x 5 (conventional)
60kg x 5 (sumo)
70kg x 5 (sumo)
2 x 80kg x 3 (sumo)

Didn’t do more because I could feel my back rounding. Plus, as I mentioned, I was greying out after the heavy sets and figured I shouldn’t push my luck)

3 x Superset

Good mornings (oly bar only) x 10
Push-ups (shoulder-width, elbows tucked) x 10

No rest between sets or supersets, other than to pick the bar up

Body rows

3 sets: 10, 7, 5

Really failed on these. First set was OK. Second set I failed on 6, took a few breaths and eeked out another. Same with the last set - failed on 4, waited a few seconds and did another. God I am crap at these.

Steep incline dumbell press

14kg x 10
16kg x 10
18kg - failed completely so left it there. I can normally do 18s no problem. Ugh.

Also tried some of those rear delt dumbell swings Betty’s been doing but I didn’t have it in my to go the whole way today, so left it and will try again when I’m fresher.

So why was today so shit? Obviously, the diet is a factor. Also the fact I’ve been doing more exercise than normal (in term time I don’t work out on the three days I work, usually), but I think the main thing is three really poor night’s sleep, averaging 6 hours. I need to get some proper rest tonight.

Eats

9.30am - 2 scoops whey, 2g fish oils
3pm (ish) - bacon wrapped chicken breast, broccoli, cauliflower and pea shoots with olive oil/vinegar

Haven’t had meal 3 yet - it’ll likely be another shake. I’m not hungry yet - I’m a very slow digester.

51

Did you get the link I left here yesterday?

I think it will really help. and get some K tape!!

At least until you figure out what your next “step,” is going to be.

52

I just taped my foot and no lie…I can extend/flex with no pain and haven’t been able to do that in YEARS. Its just one basic wrap around. Like magic!

http://www.kttape.com/instructions/foot-pad-pain/

53

The first link didn’t work for me - the second does. I may try that but if the problem is that I’ve ripped the sesamoid bone away from the tendon or broken it, it’s not going to do much. As it is, I can walk around just fine and the foot is fully mobile - but I don’t want to risk making it worse by running. Anyway, I’ll see how it goes.

54

Glad you are safe Cal. The world has gone crazy.

I vote for a refeed. I personally think that you are pushing too hard diet wise. I know that once you start a refeed, it is difficult to stop and get back on the wagon the next day but you don’t want to f’up your thyroid. Plus I think you need to best me at those leg extensions (140lbsx5 WHAT) and you can’t do that without some gas in the tank :wink:

55

refeed once a week or when you notice some body comp changes(on the scale, in cloths/measurements).

I break my refeeds up into two days usually.

56

oh and I hope you didn’t break anything! But how long until you find out again…how the heck was the x-ray “inclusive”?? unless you have a lot of swelling or something.

I broke my ankle as kid, but the immediate xray did not show anything. They sent me home with an ace bandage. Two weeks later…‘of you have a broken ankle!’

57

Hi Cal! I was looking at your eats, and WOW! good for you, sticking with it. do you notice any of yoru previous craving going away? don’t you get hunger pains, hubby did the V diet, not sure if I could stick to it.

58

Your basically doing the RFL without meaning or wanting to. And even within that diet you are allowed one free meal/one refeed a week.

Have you dared to get on the scale or take measurements?

59

I’ve done the V-Diet and I really started craving salt after all those sweet shakes. One or two shakes a day is fine but I need something solid and savoury as well. Currently my cravings are manageable but I have a secret weapon - I’m using nicotine gum. I don’t smoke (I quit, hmm, 14 years ago) but I have to say, the time when I smoked was the only time I managed to slim down my lower body. Smoking is obviously bad for you (aside from coating your lungs with tar it’s also ageing for the face and, well, makes you stink) but nicotine itself is pretty interesting. Not only is it a mild stimulant and appetite suppresant but it also has anti-oestrogenic properties which is of interest to a pear-shaped woman like me. There is also some evidence to suggest it’s anti-inflammatory. One maybe not so good side effect is that it’s a vasoconstrictor - that’s to say, it tightens up the walls of the blood vessels, leading to higher blood pressure. For some that may be an issue, but I tend towards low blood pressure and feel the cold so it’s a good thing as far as I’m concerned.
Main thing is that my concentration gets shitty when I’m on low carb so chewing a bit of nicotine gum helps me get through my lesson plans (I’m a PE teacher and I’m currently planning next term’s lessons).

Betty - I did measure my waist this morning and it was just under 28" (it was 29.5" to begin with). Lost about the same from my belly and hips. Granted, when I took the first set of measurements, Flo was in town so I may have been slightly bloated. However, I have tightened up a little so I guess I should eat something, eh?

60

Just popping in here to be sure you were OK with all that scary news from London. Good.

Very interesting use of nicotine gum.

I am very much enjoying hearing about the swimming. If I weren’t so obsessive about my expensive hair, I’d be tempted to swim too.