If you feel inclined to do this then do it. Don’t put it off. There’s not really a good reason to live in that state any longer than necessary.
If it was a physical injury then would you just let it go or would you rehab it? Treat your mind the same.
8/12/19
Bodyweight: 202 lbs
A1) Box Jumps (24") x5, x5, x5, x5, x5
B1) Walking Lunges with Kettlebells 50’s x10 x8, x6 each leg
C1) Seated Dumbbell Overhead Press: 50’s x8, x6, x5, 35’s x8, x8
D1) Hanging Leg Raise (knees straight): x5, x5, x5, x5
E1) Ab wheel Rollouts (from knees) x10, x10, x10, x10, x10
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, x7, x7, x7
I1) Seated Row Face Pull (two handle): 20 lbs x10, x10, x10
Sorry to read that Trim, hope you’re sorted a bit out.
It’s summer, vacation and it’s time to enjoy life with beer, cookies and whatnot.
Do stuff you like to do, for a few weeks.
But it could of course be worse, so a pro could be a good solution.
Thanks, Mort. Just having a hard time looking forward to anything and enjoying life. A lot of factors are internal, some external. Just found out my mother has a breast cancer diagnosis. This stuff always happens, and always will. I’ll find my way.
As always, thanks to you and @Frank_C for the support. Must be a police thing!!
8/18/19
Bodyweight: 210lbs (boy when I fall, I fall hard)
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 40lbs x12, x12, x10
D1) TRX suspended knee tucks (from pushup position) x10, x10, x10
E1) Single arm barbell preacher curl: 30lbs x10, x7, x4
F1) Seated Hammer Strength straight knee calf raise: 130lbs x12, x12, x12, x12
G1) Standing dumbbell hammer curls: 30’s x10, x10, x8
Later: 6 track sprints outdoors; served a basket of tennis balls.
Oh calorie tracker app…why have I forsaken thee??? (oh yeah, vacation…) Without tracking the last week I can say with certainty that carb and fat intake is higher than ever and protein is way down. Let’s see how quickly I can fix this. Getting into a routine again will help. I know this stuff happens to everyone but boy I didn’t want to learn this “lesson” again…
It’s unfortunate how easy it is to do this.
MyFitnessPal has been critical to my fueling strategy (I’m trying not to think of it as dieting …). I enjoy having the “freedom to eat” knowing that everything has been “pre-approved” by the app!
Yeah, my main problem in the past two or three weeks has been the, “using the app” part. I definitely see a difference when I track consistently.
Hey brother, I’m the king of fucked up shit. If you need to talk, hit me up. We can slide an email past the mods.
Be cool, love yourself.
Myth.
8/22/19
Bodyweight: 202.6 lbs (back tracking cals)
A1) Box Jumps (24") x10, x10, x10
B1) Walking Lunges with Kettlebells 50’s x10 x8, x7 each leg
C1) Seated Dumbbell Overhead Press: 50’s x10, x8, x7
D1) Hanging Leg Raise (knees straight): x10, x10, x8, x8
E1) Ab wheel Rollouts (from knees) x10, x10, x10
F1) Stability Ball Glute Curl/Bridge: x10, x10, x10
G1) Pushups x10, x10, x10
H1) Standing Low Pulley Cable French Press (two handle) 12.5lbs (each arm) x12, x8, x7
Going through the motions again with no sense of urgency. Felt all the intended muscle groups working. So yay I guess.
8/27/19
Bosyweight: 202lbs
A1)Top half chin-ups (biceps contraction hard throughout) Bwt x10, x8 x8, x8, x8
B1) Hammer Strength V-Squat (forward facing pad) 135lbs x10, 225lbsx8, x8
C1) Hammer strength machine seated crunch 40lbs x12, x12, x10
D1) TRX suspended knee tucks (from pushup position) x10, x10, x10, x10, x10
E1) Single arm barbell preacher curl: 30lbs x10, x6, x4, 20lbs x8, x8
F1) Standing dumbbell hammer curls: 30’s x10, x10, x8
Pretty hungry transitioning back to 40-50% protein and lower fat.
8/30/19
Bodyweight: 200.8 lbs
Not into the workout mood this morning, going to a family oncologist appointment with mom and my siblings. She’s in for a hard fall and winter with about 4 months of chemo coming. I’m gonna do my best to be there for her and do my best to stay healthy.
Lazy quickie:
A1) Box Jumps (24") x10, x10, x10
B1) Walking Lunges with Kettlebells 50’s x10 x8, x8 each leg
C1) Seated Dumbbell Overhead Press: 50’s x10, x8, x7
D1) Hanging Leg Raise (knees straight): x10, x10, x8, x8
Upright bike, 15 min
8/31/19
Morning coffee. 8 track sprints, and two baskets of tennis serves. Feel good, but somehow lazy. New weight program tomorrow. Now some grilling and pool with co-workers.
Still drinking my coffee even though it’s noon. Sprints (more like fastish runs) have been put off to this afternoon.
Though times my friend, important to be there, for support and love. All the best to your mom.
9/1/19
Bodyweight: 208lbs (electric scale said 203lbs but I’m taking the higher)
Commited: 4 months!!
Started this German Volume business (with my own little spin on it, while keeping the spirit of the original basics), the volume and reduction of type of exercise, combined with 60 second rest periods, is gonna be a big change for me. Also, I’m planning on bumping the frequency of days training to 5, probably cutting out any cardio/conditioning for a while (based on my heart rate during today’s session), and this will allow me to reduce my daily gym time to about an hour I estimate.
The plan for the split will look like this:
(Sunday): Quads/Glutes, (Monday) off/mobility work, (Tuesday): Shoulders/Calves, (Wednesday): Abs/Upper Back, (Thursday): Chest/Hamstrings, (Friday): Arms, (Saturday): off/mobility work
A1) Walking kettlebell lunges (50lbs each hand): x10, x10, x10, x10, x8, x6, x5 (hamstrings were not happy at this point), x8 (and I thought it best to stop before I heard a pop)
B1) Barbell front squat: (Bar only): 45lbs x12, x12 (again- hamstrings feel bad, considered heels elevated, hips and torso more used to that)
C1) Cybex seated knee extension 70lbs x15, x15, x15, x15
Treadmill walk, no incline 3.4 mph, 30 minutes
Thoughts: this is going to be fun. I see tons of DOMS in my future. Doing sprints yesterday and following with a leg workout was probably a poor decision in retrospect. Sprints will be cut out of course from the new program. Calories I’m figuring to start at 2000 (slight deficit) and I will adjust up or down depending on how I’m feeling in two weeks. Gonna take tape measurements and maybe pics later and post. Happy Sunday.
Well that looks like a good template for the rest of the year my friend. I’m sure that will treat you well.
I would keep some form of cardio,
BUT do high intense work instead. That’ll save a lot of time and is very good for the body and heart.
Like sprinting, start out slow couple of hundred m warmup, then 3 x 50m at about 75%, do that one day a week, run a timed 400m another day, again at a deliberate slow pace. Try to beat the time by the smallest margin possible.
You could do tabata workout on the ergorower or airdyne that’s only 4 minutes (pure misery yes, but only 4 minutes).
That’s just because for overall well being I think it’s important to get the heart beating real hard.
I think it will depend on how I feel in a few weeks. I think I’m gonna be sore all over and adding high intensity anything with this frequency and volume may blow up in my face. I would have to maybe pair upper body or lower body HIIT around which muscle group is recovering. Change in body comp via pictures/mirror/tape measurements is going to dictate all additional work.
Sometimes i sneak my cardio into my warm up. At my gym, 6 laps = 1 mile. I’ll jog 1 lap and then do various moving stretches (walking knee hug, lunges, leg swings, hurdle step overs, etc) for half a lap. That leaves me one straightaway to run. I build up in speed. If I’m counting the warm up as cardio then I’ll add a couple laps of run the straightaway and walk the curve.
This will take 8-10 minutes total and I’m warm all over. It allows me to move fast without actually doing a sprint workout. I tell myself that a couple fast runs most days of the week will maintain my athleticism.
9/2/19
4-5 month body comp update:
(September 2017) Bodyweight 219 lbs
Neck circumference (widest): 16 inches
Arm circumference (widest lateral head of tri, left): 15 inches
Shoulders/chest: (widest): 49.5 inches
Fat belly circumference (widest): 41 inches
Calf circumference (widest, left): 16 inches
(April 2019) Bodyweight: 207.5 lbs
Neck circumference (widest): 15 inches
Arm circumference (widest lateral head of tri left): 15 inches
Shoulders/chest: (widest): 49.5 inches
Fat belly circumference (widest): 38 inches
Lower quad (widest/left): 18 inches
Calf circumference (widest, left): 15 inches
(Today) Bodyweight: 206 lbs
Neck circumference (widest): 15 inches
Arm circumference (widest lateral head of tri left): 14.5 inches
Shoulders/chest: (widest): 49 inches
Fat belly circumference (widest): 37 inches
Lower quad (widest/left): 16.5 inches
Calf circumference (widest, left): 15.5 inches
