Sorry to hear. Condolences to you and your folks.
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Sending you my sympathy, a hug, and prayers.
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Appreciate it @burien_top_team and @QuadQueen
I’ve been saying hip, but it’s really my S5/6 area. Ultimately, what I think happens is my glutes, quads, hams and calves on my left side all get super tight, and if I’m not careful my back takes the brunt.
The tightness is likely due to tearing my left hamstring in high school. It’s still mostly in a ball in the middle of my thigh.
Going to bed, it all feels pretty good. Waking up is rough each morning. I’m not even going to try and get a morning class or workout in.
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Friday
Incline bench with fat grips
2x10x135
10x155
5x175 - felt hard
5x185 - still hard
1x205 - damn. Planned a triple. When I was stripping weight, I realized I was on high incline, just shy of OHP. So guess this is probably a PR of some kind.
Tricep Rope Ext
3 sets
Sunday
Seated OH Press with Fat Grips
2x10x135
5x155
1x175
5x155
3x10x135
Later Raises and bicep curls
3 sets
Monday Morning
3 sets of leg ext
Air bike - went to jump on at 530 this morning. After 30 seconds, I hear something drop over the book I was listening to. Don’t bother. Then the tension got weird, then the fan acted weird, then I could hardly peddle. Damn… the nut fell off the peddle and bearings were all funky. Jump off after 2 minutes.
Leg ext.
5 more sets
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Saturday
Went to workout in garage around 430, but got a text from wife to come in at 450 because kids were hungry…
Incline bench with fat grips
10x135
10x155
10x175
5x185
5x205
3x3x225
2x5x185
Then inside for dinner.
Sunday
Incline bench with fat grips
10x135
10x155
5x185
3x5x205
10x135x1.5 reps
Leg extensions
10 sets
Cable bis and tris
10 sets
Back is feeling better. Will resume 531 this week. Going to go to open mat this afternoon. Just some light rolling (I hope I don’t regret this. I’m a 0-100 type of person)
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Survived rolling, definitely stiff and couldn’t move as well. Gave up a knee bar and RNC in a 10 minute round. The knee bar was because I had a heel hook, but got it and let go. The 18 yo I rolled with wasn’t going to tap and went for knee bar. Kind of a shoot out situation. The RNC was me turtling and unable to roll out.
Few other good rolls. No one else submitted me. Got some good sweeps, a dummy sweep and a new knee shield sweep.
Been trying to hit a Choi bar, but can’t keep hold of arm in nogi. Also, keep trying sumo gaeshi, but can’t finish the sweep.
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Monday
I did a cable specific back workout. Trying to limit spinal loading.
Wednesday
Seated OHP with Fat Grips
10x135
5x155
2x3x165
2x10x135 - Rack Scrapes
Cable Press
3x20
Lateral Raises
3x12
- Back is feeling much better. Hip is still tight tho, but stretching is helping a lot. Also hitting with cups and theragun.
- Really happy with pressing. Strength has improved a lot this year. Would love to hit 185 in next by Dec 1
- Weight is hanging around 240-243. Still aiming for 250 by year end. Keeping protein really high and carbs fairly moderate. Might adjust carbs/fat around workout days.
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Thursday
KB Swings
2x50x60lbs
- Remembered I haven’t done these in forever and my back and hips started hurting forever minus 1 ago. Only makes sense they’re connected. Right glute was cramping towards end of set 1.
Belt squats
10x90
10x180
10x180
10x230
- Just keeping it light and higher rep. No need to push it too hard.
Leg Ex
5x15
- upped the weight quite a bit. Just working on getting blood to quads and keeping knees moving
Overall notes:
- feeling bloated in stomach/abs
- arms are more vascular
- Have veins in upper quads as well as stretch marks across quads. That’s new and good
- Veins going across calves and tibia
- Overall, I feel leaner and stronger, but my body loves storing fat around midsection. It’ll be target of next Jan.
- ate 1lb of bbq for dinner. Felt good, need to remember this and keep it going. I’ll be in office next week and need to maintain eggs for breakfast and meat and hard boiled eggs for lunch washed down with protein shakes
- going to try for BJJ in morning. It’s a new school of 1 year old white belts. Not that I’m too far removed by time (1.5 years), but it’s easy rolls of quick submissions. What I need to work some new attacks. I’m trying to spend more time in open guard and reacting to butterfly sweep, sit up guard trips or new knee shield sweep I learned. Less focus on getting to position and working it and more open guard and hit it quick
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Forgot to mention I did 60lb goblet squat jumps yesterday to finish workout.
Friday
High Incline Bench with Fat Grips
10x135
10x155
9x175 - if only I had a spotter
5x185
2x3x205
2x5x175
Just a week ago, 1 rep for 1 set was hard
Tricep Ext with Fat grips
3x15
- no bjj this morning. sadly baby was up from 1-4. Left my phone in kitchen when refilling bottle and had no alarm. Woke up at 720 and had to rush to get older kid to school.
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I am such a fan of everything written here.
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You’ll appreciate hearing I had a lb of flat iron steak for lunch - 92 grams of protein on top of the 42 grams for breakfast shake. Have another lb of ground beef for dinner, I’ll throw a few eggs on top to round it off.
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You’re absolutely right I appreciate that! Fantastic choices indeed.
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Took yesterday off to recover.
Sunday
Spent morning playing pickleball and basketball with friends. Good news is I can still dunk. Was supposed to go to BJJ, but friends wanted to see property we are buying, so accepted the disappointment of not going. Then, we moved it earlier and I could go again. Packed car up with gear, including 3 of my kids to exchange with wife after seeing house. Get out of neighborhood and baby throws up… had to turn around and accept the disappointment again. I hate looking forward to training and not being able to. Happened all the time when I was a kid playing baseball in PNW.
Any ways… I’ll get it back tomorrow.
Dinner tonight is four 6oz sirloins. Planning on sticking to carnivore this week while in office. Might even bring gym clothes to workout at office gym.
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Snuck in a quick back workout somehow last night.
KB Swings
50x60lb
Pull-ups
12
Cable Pull Downs
3x12
KB Row
4x15
FacePulls
3x15
- With temps getting lower at night, I dropped plunge temp to 36, from 45. Feels good to really shiver
- Woke up this morning with only minimal tightness in hips. Didn’t have to stretch out to move
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Wednesday
Was able to catch the tail end of a 4 school open mat. It was all no-gi, which I’m pretty bad at submissions. There’s really only a few I can typically get. I do love that no one knows belt level tho, so it changes the dynamic with how risky people will be.
First roll, found out he’s a brown belt layer: very good roll. We both swept each other twice, but I had a body triangle with back control for a moment. No real submission attempts.
Second roll, don’t know his belt level: I walked all over him. Started with a foot sweep, then just owned the roll. Finished with a tariplata, which might be my first ever. I baited it because I’ve really wanted to hit it. Faked the arm bar attempt, moved to north south for kimura, waited for him to lock up and then threw leg over
Third: no idea what belt this guy was. He started by saying he’s competing in Pans and not to hurt him. Lol. I just played guard. No points scored. He got close to passing guard at one point tho.
Fourth roll: the most badass wrestler/grappler I’ve ever faced. Nothing works. Submitted 6 times. Just accept the suck and try and figure out how my guard broke down.
Fifth: newish white belt. Tried footstep, he brought foot forward and I grabbed the single leg. He got the guiilltone, so I kicked his leg out and fell into it. Jumped out of guard and went to wrong side. Fuck. Jumped back over guard to other side and got out. Then he was mine for rest of roll. I just messed with sweeps and kept pressure. With 1:30 left, I had S Mount and just sat. Finally with 15 seconds left, I lifted his head so he’d think triangle and then just pulled the arm for an easy arm bar.
5 rolls in 35 minutes. Call it good enough.
Back feels great. First time feeling above 90% since July.
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This is outstanding news! Happy to read this.
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Thanks man. Feels good to feel good. It should be obvious if you tear a hamstring, then 6 weeks later train 8-10 hours a day for a week, you’ll probably hurt yourself more.
Yesterday, was one year since I was first prescribed TRT. With first dose a week later. Kind of wild to look at progress since then, as well as how much better I consistently feel.
Roughly one year ago and a few weeks back.
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Discovered in the corner of our cafeteria by the gross garden food, there is a warming tray of freshly cooked chicken. Last four days, I’ve filled up just over a lb for lunch and washed down with FairLife 42P shake. The salad bar costs around $3/lb… so this is a really great deal.
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Love those little wins like that, and so awesome to see you after a year of healing. Looks like it’s really paid off!
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It’s pretty amazing how fulfilling a lb of chicken, a thick protein shake and 20oz of soda water is.
Thanks man. Finally feel like I’ll see progress when I push hard in gym.
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