Awesome work flap.
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Trying to have some self control and keep this to my log, but I’m thoroughly amused (along with @T3hPwnisher, I’d imagine) about the concept of guys who take steroids to be big and strong, shaking in their boots about the concept of running a mile with 22 lbs.
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Hah! Oh man too true. To say nothing of ADDING 22lbs of lean tissue to your body with steroids being ok, but wearing it is a no no.
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Also, apparently the “genetic lottery for joint health” comes with the occasional exploding ACL.
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Yup. Kroc said it best. “No one ever accused me of having good genetics until after I had trained for 20 years”
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You know I’ll admit that the thought of running a couple miles with 22lbs on has always sounded like joint hell to me, but, I’ll strap ~30lbs on and hike the mountains of New England which are famous for their ankle traps for several hours without thinking twice. Never mind the ~60lbs of climbing gear over steep talus fields. Suddenly it sounds much more doable.
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Yeah dude - the mile is over in like 7 minutes, maybe 8 or more. Meanwhile, hikes up mountains are way more wear and tear on the joints, and it’s the way DOWN that always fucks you up.
Of course, there are people who would get fucked up by a mile weighted run, I just like the idea of a bunch of bro’s shooting gear into their ass and flexing their big muscles in the gym, and then they couldn’t pick up a (light) toddler and run a couple miles.
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This is getting wild. I went to the gym today feeling a bit tired, but started deadlifting and everything was flying off the floor, so naturally I was on a course to fuck up my deload week again, just like yesterday before the gym was closed. Hit 380 for 5 on the trap bar, was gonna go for 420x15 too - anyway, on the 4th rep something felt off, and on the 5th rep I was like “okay, this bar is fucked up.” Sure enough, inspected it and saw that I’d snapped one of the welds on the hex part completely off and the bar was hanging low on that side. So, once again, deload back on, did assault bike, prowler sprints, and hip flexor raises.
Today I actually forgot for one second which hip had been hurting me. The pain is honestly GONE. Up to sets of 15# for 20, slow, locking out leg at bottom and raising knee above hip height. Not gonna go any higher than 25# with these. Sitting at 15# for the next couple weeks til I can comfortably hit 2 sets of 20 with no straining, and then onwards.
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Didn’t test the universe today - stuck to the deload plan. Arms, abs, conditioning.
Superset
Plate loaded machine preachers
1 plate x20, 2 plates x15, 2 plates and a 25 x10, burnout 3 plates x8, 2 plates x ~12, 1 plate x10 superslow
Diamond Pushups
20, 20, 20, 18
Nice controlled pushups, small pause at bottom, lockout at top. Really crunched these out, totally failed at 18. Had a ridiculous pump already.
Superset
DB Tri extensions on the decline bench (lets me get my arms behind my head so there’s tension at full extension)
30s 2x15, 25s 1x15
Hammer Curls
40s x10, 35s x10, 30s x10
Superset
5-10-15-20-25-30-25-20 on captains chair and med ball crunches, called it at 20 on the way down, abs had totally failed and was just starting to use hips, back and neck - unproductive.
Gave a cooldown and went to machine abs, toasted them for 3 sets of 10 with some unknown weight because the numbers on the weight stack are all worn off.
Finished with 2 8-round assault bike tabatas.
Went to the grocery store, found some low fat mozzarella to grate for the ‘chaffles’ (waffles made of just cheese and eggs), and found greek yogurt cream cheese to have with it for the mornings.
Picked up a lean piece of flank steak and marinaded it in a teriyaki sauce that’s 35 cals a serving, and marinaded asparagus in sriracha and soy sauce. Getting ready to eat that now, will have half an avocado with it.
Food today was 4 eggs with 2 chunks of local pork sausage that I bought from a friend at work (ground sausage in 3# packs), one of triple zero chobani yogurts (15g of protein and only 4g of sugar) and a bowl of carrots and peas. Pre-workout was greek yogurt mixed with pb fit. Food is coming along nicely.
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This is what makes Deload week so hard to stick to- -
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I’ve had a hard time with this too. It’s either all On or completely Off. Switch doesn’t really flick to the middle.
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Yeah, I think part of it is that by the time you need a deload, you’re technically peaked - so strength is way up but recovery is down. As such, you go in, fuck shit up, and then regret it after. Also, as Skyz said, it’s hard to feel productive going easier even when you know it’s what’s best.
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Food today thus far has been 4 eggs and more local pork sausage for breakfast, then at noon I did 100 pushups and 200 squats behind my work desk- only had 10-15 minutes so just did what I could - and ate about a half pound of flank steak (probably a bit more) with more peas and carrots. With how much I have to sit at work these days I need to start earning my meals.
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Small bowl of Greek yogurt and PB fit followed by 300 KB swings, calf and tibialis circuit, pullups and some pushups, assault bike to finish.
Tonight is sushi. Obviously some carbs from the rice but pretty much all I’ve had all week so I’m not worried. Good recovery as I push through this deload. Getting hyped for Krypteia.
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Took the day off the gym.
At lunchtime, at work, I did 150 pushups, with a 1 min plank every 25 pushups. Just to keep things going, but today was incredibly stressful and I could use a day off to just hang with the family and watch some tv. Bun-less burgers and a salad for dinner. Besides that, no plans for excessive movement.
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Just some hypertrophy upper
Superset
Incline DB
90s 4x8
Close grip cable pulldowns
14 on the stack 4x10
Superset
Cable flys
10 on the stack 4x10
Rope Pullovers
8 on the stack 4x10
Superset
Captains chair leg raises
4x15
Med ball crunches
4x15
Machine Ab crunch
140 3x10
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Welp, fuck it. I started Krypteia. It makes sense to have two of my lifting days fall on weekends anyway - so my schedule will be sat-sun, tues-wed.
–DISCLAIMER–
I’m going to log it, but for the assistance, I’m just going to write “assistance” - this program seems to be pretty special to Jim, and I don’t want anyone ripping it off from me. Of course, they could probably piece it together, but things like the time limit for the program and what the assistance exercises are, I’ll keep out, and I’ll just kindly ask anybody reading my log - if you want to do Krypteia but aren’t willing to buy Forever, please don’t take what you see from here.
Krypteia, Preparatory Phase 1, Cycle 1/2, W1D1
Warm-up on assault bike
Some med ball slams and jumps
OHP
Bar x5
Assistance 1 x10
95 x5
Assistance 2 x10
115 x5
Assistance 1 x10
135 x5
Assistance 2 x10
145 x5
Assistance 1 x10
155 x5
Assistance 2 x10
135 x5
Assistance 1 x10
135 x5
Assistance 2 x10
135 x5
Assistance 1 x10
135 x5
Assistance 2 x10
135 x5
Assistance 1 x10
Completed this well under the time limit that Jim imposes, which he is strict about. The conditioning aspect is great - I had a good sweat going and heavy breathing the whole time, the whole thing works PERFECT for me right now - quick workouts that are centered around conditioning and fat loss without sacrificing muscle. Was a little wary of being able to gather the equipment needed in a commercial gym but it’s way simpler than it looks on paper and I only needed a rack and a corner of the gym to do my whole workout.
For my hip raises today, hooking the kettlebell around my foot has been a pain because it really doesn’t fit that well - obviously bigger KB’s would do fine, but the 10# and 15# ones have tiny handles so it ends up sliding off and feels a bit wonky on my knee. So, I used the ankle strap and connected it to the cable station, but instead of doing the insta-babe glute mule kicks that all the girls do with them, I turned around and grabbed a nearby stanchion. Felt AWESOME, went to 3 on the stack and did a couple sets of 25 smooth reps with them. It’s a weird feeling, walking away while having fatigued hip flexors, haha. Anyways, the hip continues to feel good, knees are healthy, and had a nice stream of sweat coming off my chin every time I bent over.
That’s how to do metabolic conditioning, not that nonsense going on in other places.
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Whelp, I think we can safely conclude that the Spartan peasant class is f**ked now.
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I’m very excited to see where you take this @flappinit my man which will be to the ends of the fucking universe and back
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Bro, you are a moto-machine in a ton of logs here. I appreciate you, dude.
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