30 min recumbent bike
Superset of standing calves and seated calves, 5 second eccentrics, 3 sets
Donkey calf raise machine, 110 2x20
Superset of Rope crunches 3x20 and HLR 3x5
100 crunches on ab machine
Needed a recovery day, hit some parts that haven’t been getting as much attention, felt good. Got a finger workout too from 2-3 hours of playing legos with my kids. Made a sweet fuckin building, woop woop.
Made an awesome pot roast tonight.
Preheat oven to 275
Heat a few tbsp of olive oil in a Dutch oven (ceramic pot) over med high heat.
Cut 2 onions into halves, add the onions once the oil is smoking. Brown on all sides for a minute or two, set aside.
Add a bag of baby carrots. Brown nicely for a couple minutes, set aside with the onions.
Add more oil if necessary.
Add a 3-4lb chuck roast (make sure you let it sit out for at least 20 mins prior to cooking and salt and pepper it, heavily), cook 1-1.5mins a side until nicely browned. Give it a couple seconds on it’s side to render the big piece of fat on the chuck (DO NOT TRIM FAT, IF YOU DONT WANT IT, DISCARD AFTER COOKING), set aside on a plate.
Leave heat on, and add 1 cup of red wine (a $10 bottle of Cabernet Sauvignon is your best choice) to deglaze, stirring with a whisk until all the meat and veggie chunks are up. Throw in 6-7 whole peeled garlic gloves into the deglazed wine for 30 seconds.
Add the roast back, add the onions and carrots, add another half cup of wine and a half cup of beef broth, until the liquid is about halfway up the roast.
Cover, pop in the oven, 3 hours for a 3 lb roast, 4-5 lbs is more like 4 hours.
Roast is done when it comes apart with a fork.
For a side you can boil baby Dutch potatoes in HEAVILY salted water until fork tender, and toss with butter, salt, pepper, and herbs de Provence, then spoon the meat and veggies and liquid over the potatoes and watch them absorb it.
Allllllllllrighty then. Currently psyching myself up to do leg day, because I just don’t want to do anything and my ass is still sore as shit. After leg day I’ll come home, and it’s a pretty nice day (54 and sunny, for winter anyways) so I’m gonna take the family and Alfie on a long walk along the South Anna River, then we’ll go to a park nearby where Alfie can run off leash and get his energy out, and then we’ll finish the night by going to a bowling alley and taking the boys on their first bowling excursion! At some point I have to run out and squeeze in some more shopping.
Already sore from last leg day, today is leg day, and you’re going bowling after all this? Sounds sketchy 
Life goals. Have you made one up to the ceiling yet? That was definitely an achievement unlocked moment.
Nope, need more legos for that I think, but now it’s a goal for sure haha
Front squats
195x5^
140x20^
Superset
Hip thrust machine 1 plate 2x10^
SLDLs holding 2 70 lb KBs, toes on a board, 2x10^ (will just increase reps here)
Superset
Leg ext 115 3x15^
Leg curl 85 3x15^
Did a bunch of running at the field. The day is short unfortunately and I may have to ixnay the bowling to fit in shopping. No worries, I’m smoked and my bronchitis is still causing me to cough up some nasty ass shit 
Still congested, still coughing, no endurance, but strength is there.
Incline Bench
195 3x5^
Hoist Row
230 3x12^
Superset
Crossovers 2x15 (I could go up on this but I’m going to stay for one more week at this weight and slow the reps down, focusing on form and more TUT)
Slow wide grip pull-ups 2x6 (staying at bodyweight, 5 second eccentrics to failure)
Superset
DB OHP 50s 2x10^
Upright Rows 80 2x10^
Superset
One arm preachers 2x8 with dropset on last set, 5 on the stack
One arm OH DB ext 20 2x20^
My incline bench is going really smoothly. 200 for 3x5 next week is gonna be a cinch. ESPECIALLY if I’m not sick by then. I’m going to get back to repping 225 on it. My max is easily 250-260 right now, but I’m staying away from testing it. Also, my back is rock solid right now with no pulling from the floor, only cable rows, chest supported rows, and pull-ups. RDLs obviously aren’t a back exercise but they’re all I need for my lumbar and I feel great, injury-wise. I’m really learning how to program for myself these days, and it’s fun. Going to stick with this until the weather starts getting warm and then do the 10,000 KB swing challenge again before triathlon season starts, then hit this routine again, but make it a 3 (or even 2) day a week program.
Okay. STILL sick. Might have to give in and go to the doctor’s soon. My strength really is still there, but I can tell I’d be much stronger if I wasn’t coughing up nasty shit and having a gurgling sound in my chest when I breathe in. The gym was empty so I managed to film a set without looking like a douche, and it was my 4th DB bench/Weighted chin superset, after a top set of BB seated OHP to start and cable rows, so I was fucking gassed already. That’s the biggest thing right now - I can do a set, but I’m so fucking out of breath, and it’s annoying because my conditioning is pretty awesome right now.
Seated BB OHP
95x10
115x5
135x3
165x1
145x12^
Cable Rows
13 on the stack x9
Superset
Incline DB
60s x12
70s x10
80s x8
90s x6
and
Weighted Chins
BWx12
+25x10
+35x8
+45x6
I almost passed out from holding my breath too long on the set with the 90s, so my +45 chins set was not quite as strict as I like, but I got my chin to the bar with little to no foot movement, so that’s that. Uploading video now.
Love that the final countdown was playing. Did not realize that.
That describes the last two weeks of November and first week of December for me. Seems this bronchitis crap has traveled across the country this holiday season.
Did it end up being bacterial? I just opted out of my jobs insurance to go on my wife’s, and there’s a 3 week delay. Of course, 3 weeks out of several years without health insurance and I get sick. Normal sickness I could care less about and if it’s weeks it’s weeks, but bacterial infections will only get worse usually.
Front Squats
205x5^
145x20^
Superset
RDLs
225 2x10
Back Extensions on Roman chair
2x15
Leg extensions, leg curls. Done. Can’t breathe still.
some weighted abs, some heavy calf work. not worth logging it, 40 minute session.
There are places popping up here that charge a flat fee for an office visit without insurance. They’re somewhere in the $25-50 range. Not sure what a prescription would cost, though.
That’s cool, I’ll look into it if this gets worse. Funnily enough I woke up today and while the chest stuff is still there, my sinuses don’t feel like they’re pushing on my face and my head doesn’t feel like it’ll explode when I bend over. I’ve been supplementing with lots of vitamin C and D and trying to get fresh air, so it’s either that, my body fighting off whatever this is naturally, or both, but whatever it is, I really hope it’s coming to an end because I’m getting fed up, haha.
How are you feeling? I know the day after a night of puking with a stomach bug, my abs hurt from heaving, my lower back feels destroyed from flexing in a rounded position over the bowl, and in general walking feels like what I imagine a yoke walk would feel like, if I was ever dumb enough to try it.
My joints hurt all over - hips and shoulders are the worst. I’m on my second sleeve of Rits crackers and drinking Ginger Ale. My stomach isn’t right but the worst of it is over.
Bulge is on point dog!
You and I are both about the same on incline DB bench but damn, you make getting set up look a lot easier them 90’s are a pain to lug around and get in the air