No. But I’ve already received that gift on both knees I don’t want another lesson 
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So my left knee is OK 
Phew that’s a big relief. Meniscus and ligament are fine. I have some arthrosis from the old surgery.
Still doing Gamma Bomb this week (4) Volume is creeping up like that chest session was intense (4+ sets of everything!). Is it too much for a natty or am I a pussy?
I think I’m just a bit cautious because of the 2h30 nightmarish sessions from the previous program. But these are way faster and I eat like a pig so no problemo here.
I’m very tired these times but it’s probably because of outside factors (was a bit bummed with these knees and girl stories) but that’s okay.
This monday I’m going at it HARD. Until the surgery. Fat loss, 2600 cals, 4 strength sessions (going Conjugate with a bias towards fighter exercoses), 3 cardio sessions and 2 boxing. MOTIVATED!
Got a client to coach until april at least. He’s preparing WORLD championship in Jet-ski! That’s going to be exciting! I’ll keep you posted about how it’s going, and will resume logging since this won’t be someone else paying program.
Here are pics from these last few days. I’m 92 kgs. But not looking too bad for a blurrier me! Aiming to be shredded this summer (83 I think)
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Max effort lower
A. Zercher Box Squat
1 x 3 with 140 kgs
1 x 8 with 110 kgs
B. Rack Pull
3 x 5 with 170 kgs
C. WOD
21-18-15-12-9-6-3
Wall Ball
KB Swing
No Push-up Burpees
D. 100 Russian Twist with 9 kgs Ball
Nice workout. Tried not to destroy myself. The zercher was tough, the rack was lighter than what I usually do, but in both cases I didn’t felt spent, with deteriorating technique or RPE 10. And I could still feel it working
Ooof the wod was stingy at first ahahah but that’s precisely why I do cardio right now
On the fat loss journey, 2500 cals. trying to get my 12 000 steps but it’s gonna be hard today I’m very busy
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Dynamic Upper
A. Speed Bench with Bands
9 x 3 with 70 kgs
B. One arm Landmine Press
8 with 20 kgs
6 with 25
8 with 30
6 with 35
C. Tsunami Bench
4 x 40-60’’ with 1’ rest
D. Gorilla Row
3 x 20 with 40 kgs DBs
The bench was great but annoying. It was like 105-110 at the top. The wide sets were really hard.
Bands are annoying! Yes, I don’t have quality EliteFTS bands, I know. But single fold, they were zero resistance, double folded and they were stiffer than my dead grandma
Landmine press was great for overall stability, be it core and shoulder
The tsunami bench was AMAZING. My chest was on fire like it has not been in many years. Tris were trashed as well. I’ll post vis in a couple days
There was some accessory work at the end (bis, tris, traps,) but I was already late, so I skipped it while my aprtner did them.
Today 1h of cardio and boxing. That was tough!
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I have some catching up to do, I was so busy!
Thursday - Dynamic Effort Lower
A. Sumo Deadlift
6 x 1 with 120kgs + bands
B. Squat
6 x 2 with 90 kgs + bands
C. Walking Zercher Goodmorning
3 x 20 with 30 kgs DB
D. EMOM 10’
3 Zercher Squat with 90 kgs
10 Goblet Squat with 30 kgs
We set up the bands nicely. It was fun and cool. The walking split goodmorning was just brutal AF. Core, whole back and hamstring on fire. really cool stuff. The last EMOM really finished my core and back and provided nice quads stimulation
Max Effort Upper
A. Floor Press
1 x 3 at 110 kgs
Then we got crazy with reverse band floor press! It was the hardest press of my life, so exhilarating!
B. Daru Press
8 x 30 kgs
6 x 36 kgs
8 x 34 kgs
6 x 40 kgs
C. Pull-Ups against bands or regular
5 x 5
D. WOD 10-8-6-4-2
Power Clean at 70 kgs
Inverted Row
Dips
The WOD was supposed to be 10-9-8-7-6-5-4-3-2-1 but we were already spent. The power clean were too draining at that weight, I would have used a lower weight for so many reps.
A very nice session indeed
I’ve been working a lot this week. Gonna attack with new amrketing strategies and stuff. We started building the garage gym. We have a reverse hyper! A yoke, pwoer bars and all. I have 40 kgs of rogue chain kits, so this week I’ll really be able to unleash the conjugate in me. I ordered a cambered bar as well, so excited!
Monday’s Zercher
Not bad for a guy without knees
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Loving the intensity on those lifts, my man. Glad to hear things are going well for you.
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Well yeah I feel I’m progressing, that’s why the impeding surgery feels like a bummer.
Max Effort Lower
A/ Deficit Deadlift
1 x 200 kgs
3 x 5 with 130 kgs (each time one finger wider)
B/ Anderson Squat
10 x 1 with 100 kgs
C/ WOD
500m Rower
12 Thrusters with 40 kgs
12 Burpees Over Bar
12 Toes to Bar
D/ Hyperextension
100 AFAP with bodyweight
Very satisfied with the deads… Little rest between sets on the ramp, no psyching up, no music… felt super strong
The WOD on the other hand… just destroyed us. My belly hurting (breathing muscles cramping or side stitches), it was very very tough cardio-wise. Probably the aftermath of this weekend. Tomorrow I’m gonna do a little low intensity cardio session. i’ll add more, I need a bigger cardio base!
I could have got 4 dates this week. I don’t know, I guess I had a switch in confidence and my mindset? I also felt less tired. I’m guessing this program that I wrote is precisely what I needed (less volume, I can recover properly. Also not trying to kill myself on every lift. Like the 200 kgs dead, I had more in me for sure)
I only went to 2 in the end. It felt weird! I had trouble sleeping. I guess having to “disapoint a girl” that wanted to see me felt weird for my people pleasing brain. I’m seeing 2 currently. Also the fact that I’ll have to chose at some point ahahah. No sex yet. They want something serious. This has never happened to me before.
Also going out a lot this week made me realize I really like freedom, and being able to do whatever I want whenever I want. So in the end, if things with these girls don’t work out I really don’t care
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Dynamic Upper
A. Speed Bench with Bands
9 x 3 with 75 kgs
B. One arm Landmine Press
8 with 22 kgs
6 with 27
8 with 32
6 with 37
C. Tsunami Bench
4 x 45’’ with 1’ rest
D. Gorilla Row
5 x 20 with 30 kgs KBs
E. KB High Pull + Hammer Curls + Floor Triceps Extension
3 x 15 with 16 and 10 kgs
Same as last time, only trying to push harder.
So it failed with both girls lol. One said she didn’t have the “butterflies”, the other one, like 2 before her, that I’m a really great guy and everything and deserve happiness but she wasn’t ready or some BS excuse.
Soo that’s relaly disheartening. I guess I must bore them, or being too agreeable or something. The first date is always great but something wrong must happen at the second. I mean I know I’m not the most talkative person, especially when super tired like I was at the second ones, but it feels like you have to entertain girls ahah. And it’s true that I’m really nice and agreeable. I’m a people pleaser fighting its nature, and also I knew terrible lows in my life, so I’m easily satisfied.
Honestly I don’t feel like trying anymore because I just feel like there is something wrong with me. Well perhaps not wrong, but not normal at least. I mean I know I’ve always been a bit weird, I have more than 150 IQ and I probably have asperger. My friends, female and male, think the world of me and tried to comfort me, but yeah it feels inevitable, like my nature isn’t made for regular girls.
It’s been more than 2 years of the same stuff, I don’t believe in coincidences and that it’s just the girls that weren’t the ones for me. I honestly believe I’m too boring or nice or something to have a girl 
I can console myself on the fact that at least I’ll be saving money this way, and will drink and eat less garbage.
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You are so upright on those Zerchers! What is a Daru Press?
I tried to, but couldn’t be as upright on the second and third rep!
It’s a floor press (DBs usually) but done in a glute bridge position
Not sure what that means.
Please don’t let yourself be convinced that is a problem. It is not.
I know those feelings. I still think it’s not reflective of the actual situation.
Really? I drink way more if I’m not seeing someone, haha.
Oh yeah, unless it’s a fitgirl, it means going out, restaurant, wine ice cream on a pier…
Is it? Perhaps it isn’t. But it sure feels like it is and it’s been for a while now. I know, comparison is the thief of joy, but of course I have trouble not comparing myself to my close friends.
One of them, well any minuscule thing that bothers it, he tells it, in an aggressive way. Like if a girl liked a picture of some famous guy on Instagram, he says “You did this? I’m out good bye”. really, for stupid thing like that. And they come back crawling. Right now he’s seeing 5 girls I think. One of which is my friend, and she believes she’s the only one sleeping with him and tries by all mean to have him to her, make him fall in love with her. Oh for the first 3 weeks he wasn’t going elsewhere. But he stopped seeing her because 10 years ago, when they were early teens, she had kissed one of his friends. Then she tried by all means to get back with him.
Or for instance, a few days ago, he was with a girl and he was unhappy that she wouldn’t give him a BJ, so he told her that they were sexually uncompatible and that there was no point continuing forward. And she said “that’s why I love you, you’re so assertive and dominant” and she did it in the end lol.
And he always does it on the first night otherwise he says stuff like “what, but I thought this a no pressure, fun thing, and you’re acting up! Let’s just not see each other again”
I mean, these might be some extreme examples (yet, you have no idea of the many crazy stories) and it feels like EVERYONE is like that now. My girl and guy friends pretty much all fuck around.
And It feels like I can’t be loved for what I am inside, as a person. Romantically at least. And it’s been more than a couple years now I’ve been triyng to do it my way, being nice, a gentleman, paying on the date etc. But it just gets me nothing ahah.
So I mean, people tell me to never change, that I’m too good for the world or something, that they weren’t right, but over time it just feels like it is not the truth. Easy for them to tell me that when they are happily married or with a different girl every night!
Honestly this is too much brain power, money and time wasted. It’s just not for me.
It’s definitely tough man. I sympathize in so many ways with you. The only thing I can say is hopefully we find “the one”!
You’re describing a scumbag. Do you want to be a scumbag? Be one. It’s not difficult if you can say you’d be able to live with yourself.
Also if that girl is really your friend you might want to tell her that she is being misled.
Some people like that. But my friend there’s a definitive distinction between being dominant and being a scumbag. Manipulating someone into having sex with you is not being dominant. I mean it may be but it’s not the kind you should aspire to be.
It sure can feel like that. I’m pretty sure it isn’t though.
That’s not necessarily being a gentleman btw. I understand the urge but I find this to be outdated btw. and talking to my female friends, they agree.
Btw. It would be helpful to figure out what you want at this point in time. You said a lot that you’re looking for something serious but just as often you compare yourself to those friends who “fuck around” and seem jealous from how you’re reporting.
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Oh no I definitely cannot. The girl I met friday, well we realky clicked on the first date. It was awesome. I was like “ooh that might be it”!
So I cancelled a first date sunday with a girl that really wanted to see me. And was preparing to tell another girl I’d seen once that I had met someone.
Well you know what, I had trouble sleeping for 2 days lol I was feeling guilty. So definitely won’t be a scumbag.
They’re both my friends and he did not promised her anything and I mean, I told her some stories of him before they met. He knows it’s not right though. But he told her they would never be together because of what hapened 10 years ago.
Yes I know paying is not gentlemany. Just expected. Anyways the next time it will only be drinks or coffee no more restaurant!
Yeah I’m jealous because I just want one girl and can’t, when they have dozens ahah
I still want something serious. I want to share. I don’t even miss sex that much. But yes I would like to be desired once!
You want a partner. They don’t have what you desire either.
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Exactly what I was trying to get at.
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I got chainz 
I’ll definitely buy more at some point. Dynamic day same as previous one. More weight on speed work, reps on death march, and sets on the EMOM! Felt strong today
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Max Effort Upper
A. Chain Close Grip Bench
1 x 140 kgs (at the top)
9 x 110 kgs
B. High Incline Smith Press
3 x 5 with 70 kgs
C. Pull-ups 4 x 5 with 15 kgs
D. WOD 21-15-9
Devil’s Press 15 kgs
DB Clean 15 kgs
Med Ball Slam 9kgs
E. Wod 21-15-9
DB Snatch 15 kgs
Burpeeeeees
I fucking love conjugate. Making progress doesn’t make me want to slim down in weight, but I have to.
The WODs were easier that time. Cardio is progressing I guess!
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Max Effort Lower
A. Chain Box Squat 1 x 220 kgs
Then Strip Set 1 x 5 + 5 + 5 + 2
B. Deficit Deadlift
3 x 5 with 140 ksg
C. Isabel
30 snatches 40 kgs
D. 10 min AMRAP
15 Lateral Lunge
10 Suitcase Deadlift
5 Burpees Ball Slam
Just listen at my mate’s encouragements
The strip set à la Dave was one of the worst thing I ever did, mentally and physically. Truly a test of will
Defici deats seemed so easy today! I have great hope for a big deadlift PR before the knee surgery
40 kgs was light for Isabel for me but after the pounding, we wanted something easier
The final wod proved a real abs and low back destruction ahahah
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