It sounds like you might be carb depleted. I get bad cravings and insatiable hunger when I get to that point.
It’s ok to have some treats on occasion. Have them right before or after a lifting session and the sugar will be put to good use.
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6/29/19
Remembering the old man, 31 years ago today. Today was nice in many ways.
Poolside with the wife and kiddo. Track sprints 80 yards x8, then…tacos. That is all.
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7/2/19
New program, hitting pause on 5/3/1. Did it last year and rather enjoyed it (until I didn’t…)
Deadlift complex (30-60 sec rest periods)
A1) Top half deadlift off supports (bar just above knees) (ramps sets x4), 285lbs x5, x4, x4, x4
A2) Deadlift from floor: 225lbs x5, x5, x5, x5
A3) Power cleans from hang (Bar only, getting the groove of these) x4, x4, x4, x4
A4) Jump deadlift with hex bar 95 lbs x8, x8, x8, x8
A5) Broad jumps on turf, x8, x8, x8, x8
Bench press complex
B1) Top half barbell bench off supports: 185lbs x4, x4, x4, x4
B2) Bench press: 155lbs x5, x5, x5, x5
B3) Speed dumbbell bench press: 25’s x10, x10, x10, x8
B4) Medicine ball chest throw and chase 25lbs x10, x8, x8, x8
B5) Plyo push up off bench (feet on ground) Bwt x10, x10, x10, x10
C1) Seated cable face pull row: 40lbs x20, x20
7/5/19
Bodyweight: 202lbs
Post-July 4th recovery/assistance/lacking motivation exercise day
A1) Top half chin ups (Bwt) x8, x8, x8, x6
B1) V-sit up x10, x10, x10, x10
C1) One arm barbell preacher curl: 20lbs x10, x10, x10, x10
D1) Hammer strength seated calf extension machine 70lbs x10, x10, x10- a little uncomfortable on the low back
E1) Ab wheel rollout (Bwt from knees) x5, x5, x5
Killed some smoked meat, bourbon, beer, and apple pie yesterday to remind myself that I once again shouldn’t do that to myself, especially in 95 degree heat.
7/7/19
Bodyweight: 203 lbs
I’m fighting, not coasting, between holiday/BBQ bad food choices and the new workout routine. I’ll be settling into a little groove soon, hopefully.
Squat complex
A1)Top-half back squats: 275lbs x5, x5, x5, x5
A2) Front squats: 185lbs x3 (ugh), 135lbs x5, x5, x5
A3) Barbell hang snatch (Bar only) x8, x8, x8, x8
A4) Jump squat with plate in front 25lbs x10, x10, x10, x10
A5) Quick vertical hops, arms overhead Bwt x12, x12, x12, x12
Overhead press complex
B1) Seated top half rack press (bar at eye level) 135lbs x5, x4, x4, x4
B2) Standing overhead barbell press (strict) 115lbs x5, x3, x2, x2
B3) Barbell push press 95lbs x5, x5, x4, x4
B4) Speed dumbbell standing overhead press 20’s x10, x10, x10, x10
B5) Kneeling medicine ball overhead toss and catch: 12lbs x12, x12, x12, x12
Left shoulder was straining a lot under the seated press, I’m gonna have to start some mobility/rehab soon. It doesn’t ache at rest which is good, but I’m thinking it may be a tendonitis. It only hurts when loaded heavily.
Yesterday I sweated my ass off in the morning with about 3 hours of tennis doubles. I count it as my low intensity cardio, which I’ve been mixing in with walks or the Airdyne bike.
7/9/19
Deadlift complex (30-60 sec rest periods)
A1) Top half deadlift off supports (bar just above knees) (ramps sets x4), 305lbs (mixed grip x5, x4, x4, x4
A2) Deadlift from floor: 245lbs x5, x5, x5, x5
A3) Power cleans from hang 65 lbs x4, x4, x4, x4
A4) Jump deadlift with hex bar 95 lbs x8, x8, x8, x8
A5) Broad jumps on turf, x10, x10, x8, x8
Bench press complex
B1) Top half barbell bench off supports: 185lbs x5, x4, x4, x4
B2) Bench press: 155lbs x5, x5, x5, x5
B3) Speed dumbbell bench press: 25’s x10, x10, x10, x8
B4) Medicine ball chest throw and chase 25lbs x10, x10, x8, x8
B5) Plyo push up off bench (feet on ground) Bwt x10, x10, x10, x10
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Looks like you’ve got off to a good start of the new program.
Very different to what you’ve been doing lately.
How long’s the sessions, looks like a lot of work.
Adhering to 30-60 rest periods, I get it done in about 90 minutes. The first two exercises are a grind (as I’ve been used to) but the last three have you gasping for air despite the light resistance/bodyweight only. Very “cross-fit-ish”, if you’ve ever done those workouts.
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7/13/19
Bwt: 205lbs. Waist/belly circumference: 37 inches. I could blame the holiday, but fatty did this to fatty, not the Fourth of July. Out with the ice cream, cookies, beer, and pork fat already. Back to protein powder and rice.
Track sprints x8 straight away’s outdoors
Tennis doubles, 3 hours
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7/14/19
Bodyweight: 199.6 lbs (got it back in a day)
Squat complex
A1)Top-half back squats: 275lbs x5, x5, x5, x5
A2) Front squats: 135lbs x5, x5, x5, x5
A3) Barbell hang snatch (Bar only) x8, x8, x8, x8
A4) Jump squat with plate in front 25lbs x10, x10, x10, x10
A5) Quick vertical hops, arms overhead Bwt x12, x12, x12, x12
Overhead press complex
B1) Seated top half rack press (bar at eye level) 135lbs x5, x4, x4, x3
B2) Standing overhead barbell press (strict) 115lbs x5, x3, x2, x2
B3) Barbell push press 95lbs x5, x5, x4, x4
B4) Speed dumbbell standing overhead press 20’s x15, x12, x10, x10
B5) Kneeling medicine ball overhead toss and catch: 12lbs x10, x10, x10, x10
C1) Barbell preacher curl: 30lbs x8, x6, x5 alternating arms
Airdyne bike, 10 min total, a few 30 sec sprints thrown in
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7/16/19
Bwt: 198 lbs
Bi’s and abs and cardio ( a workout that doesn’t fry my system)
A1)Top half chin-ups (biceps contraction hard throughout) Bwt x10, x8, x8
B1) Ab wheel rollout from knees x8, x8, x8
C1) Single arm barbell preacher curl: 30lbs x8, x7, x6
D1) V-up crunch x15, x15, x15
E1) Standing dumbbell hammer curls: 30lbs x8, x8, x8
Treadmill walk: 45 minutes, 3.5 MPH, 4.0 incline
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7/18/19
Bodyweight: 198.6 lbs
Deadlift complex (30-60 sec rest periods)
A1) Top half deadlift off supports (bar just above knees) (ramps sets x4), 305lbs (mixed grip x5, x4, x4, x4
A2) Deadlift from floor: 245lbs x5, x5, x5, x5
A3) Power cleans from hang 95 lbs x4, x4, x4, x4
A4) Jump deadlift with hex bar 95 lbs x8, x8, x8, x8
A5) Broad jumps on turf, x10, x10, x8, x8
Bench press complex
B1) Top half barbell bench off supports: 185lbs x5, x4, -stopped, left shoulder aching pretty hard
B2) Bench press: 155lbs x5, x5, x5,
B3) Speed dumbbell bench press: 25’s x10, x10, x10, x8
B4) Medicine ball chest throw and chase 25lbs x10, x10, x8, x8
B5) Plyo push up off bench (feet on ground) Bwt x12, x12, x10, x10
Later, tennis groundstrokes and serve practice in the heat, about an hour
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7/21/19
Bwt: 200 lbs
AM, tennis doubles, 90 min
Bi’s and abs and cardio
A1)Top half chin-ups (biceps contraction hard throughout) Bwt x10, x8, x8
B1) Hanging leg raise (from pullup bar) x5, x5, x5
C1) TRX suspended knee tucks (from pushup position) x10, x10, x10
D1) Ab wheel rollout from knees x8, x8, x8
E1) Single arm barbell preacher curl: 30lbs x7, x7, x6
F1) Standing dumbbell hammer curls: 30lbs x8, x8, x8
Airdyne bike: 20 minutes, 2-3 30 sec sprints thrown in
Treadmill walk: 25 minutes, 3.5 MPH, 4.0 incline
Lots of cardio/low intensity here, which I can feel the intended muscle contraction. At some point in the near future I’m gonna cut out all barbell lifts just because I think my T-spine and L-spine will be happier for it. Those TRX abdominal tucks are pretty awesome, don’t know why I never tried them before. Ab wheel rollouts I’ve used quite a few times, and lately I feel them more in my low back than my abs, but I’m probably not tilting my pelvis posteriorly enough.
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7/28/19
Bwt: 198.6 lbs
Played 2 hours of tennis doubles, then
Gave up on “6 weeks to a Superhero”. I guess that means I’ll never be Batman, but I really wasn’t feeling the desire to push through all the barbell movements right now.
A1)Top half chin-ups (biceps contraction hard throughout) Bwt x10, x9, x8, x8
B1) Hammer Strength V-Squat (forward facing pad) 135lbs x10, x10, x10
C1) Hammer strength machine seated crunch 20lbs x5, x5, x5
D1) TRX suspended knee tucks (from pushup position) x10, x10, x10, x10
E1) Ab wheel rollout from knees x8, x8, x8
F1) Single arm barbell preacher curl: 30lbs x10, x8, x8
G1) 12" lateral step ups with offset dumbell: 15lbs x10, x10, x10
H1) Standing dumbbell hammer curls: 30lbs x10, x8, x8
Weight is steady, liking the lower stress “isolation” work for feeling a better muscle pump.
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Yep. I don’t think you have to specifically tilt your pelvis; you just want to maintain whatever angle you use throughout the full movement. Lower back straining is a strong indicator that your abs are slacking off.
7/30/19
New activities, no more than 60 sec rest intervals, light weight in general:
A1) Box Jumps (18") x5, x5, x5, x5
B1) Walking Lunges with Sandbag: 20lbs x15, x15 each leg
C1) Seated Dumbbell Overhead Press: 50’s x8, x7, x6, x5
D1) Hanging Leg Raise (knees straight): x5, x5, x5
E1) Stability Ball Glute Bridge: x8, x8, x8
F1) Pushups x10, x10, x10
G1) Standing Low Pulley Cable French Press (two handle) 17.5lbs (each arm) x5, x5, x5, x5 (ridiculously weak on these)
F1) Seated Row Face Pull (two handle): 17.5lbs x20
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8/2/2019
Bodyweight: 201 lbs
Doing the maintenance thing. Mostly due to calories not dropping I think.
A1)Top half chin-ups (biceps contraction hard throughout) Bwt x10, x10, x8, x8
B1) Hammer Strength V-Squat (forward facing pad) 135lbs x10, 225lbsx10, x8
C1) Hammer strength machine seated crunch 20lbs x12, x12, x10
D1) TRX suspended knee tucks (from pushup position) x10, x10, x10, x10
E1) Single arm barbell preacher curl: 30lbs x10, x8, x8, 40lbs (2 arms) x20, x16
F1) 12" lateral step ups with offset dumbell: 15lbs x10, x10, x10
G1) Standing dumbbell hammer curls: 30lbs x10, x8, x8
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8/4/19
AM- tennis doubles/drills 2 hours
A1) Box Jumps (24") x5, x5, x5, x5
B1) Walking Lunges with Sandbag: 40lbs x15, x15 each leg
C1) Seated Dumbbell Overhead Press: 50’s x8, x7, x6
D1) Hanging Leg Raise (knees straight): x5, x5, x5
E1) Ab wheel Rollouts (from knees) x10, x10, x10, x10, x10- found my abs with these today- no back strain
F1) Stability Ball Glute Curl/Bridge: x10, x8, x8, x8
G1) Pushups x10, x10, x10, x10, x8
H1) Standing Low Pulley Cable French Press (two handle) 17.5lbs (each arm) x8, x6, x5, x5
I1) Seated Row Face Pull (two handle): 17.5lbs x20
Mental issues:
Trying to enjoy summer with things I typically enjoy- tennis with good people, family time, less work hours, etc. But lately I’ve been in a very negative slump of screw everyone, get what I want, fight back when you smell one brewing, eat the damn cookies and drink the damn beer, and overall just be a dick. I’m thinking strongly of talking to someone professionally, as I don’t really see a clear reason I should feel this way. I work out. I get enough sleep. I eat more healthy than unhealthy. I get sunshine and supplement Vitamin D. I don’t drink much (maybe I’m more likable drunk, though?).
Anyway, I have some vacation time on the horizon and some fun family trips ahead this month before my son is back in school. Maybe I’ll figure out the negative funk. Maybe it will pass with time.
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8/6/19
Made it to the gym, so demotivated…
A1)Top half chin-ups (biceps contraction hard throughout) Bwt x10, x10, x8, x8
B1) Hammer Strength V-Squat (forward facing pad) 135lbs x10, 225lbsx10, x10
C1) Hammer strength machine seated crunch 20lbs x12, x12, x10
D1) TRX suspended knee tucks (from pushup position) x10, x10, x10, x10, x10
E1) Single arm barbell preacher curl: 30lbs x10, x8, x5
F1) Seated Hammer Strength straight knee calf raise: 115lbs x12, x12, x12