Double D Changes His Oil

Training Training Logs
61

[quote]DoubleDuce wrote:
10/16
Supposed to be a lifting day, but I have class tonight so there is no way to make the gym. Instead I threw a 45 pound plate in the car so I could kick my ass over lunch.

So far today:
Morning
MCTs
1 pill HOT-ROX
Fish oil
Greens

10:
1 scoop whey + 1 scoop Casein
Mixed berries
Peanut butter

12:
1 pill HOT-ROX

The Duce’s Lunchtime “No Excuses Fat-ass” Routine

3 minutes - change into workout clothes grab 25 pound pack and 45 pound plate from car in parking lot

10 minutes - carrying pack and plate, walk to field where traffic can’t see your goofy looking ass so you don’t cause any traffic accidents

12 minutes - 5 rounds of a circuit wearing 25 pound pack and using 45 pound plate with 90 seconds rest
Overhead squat x 6
Swings x 6
Rows x 10
Lunges x 8
Diagonal chops x 6 (3 each side)
Overhead press x 6

20 minutes - easy walk, no weights ending in the location you left your weights

10 minutes - carry, drag yourself and your weights back to your car (if you’ve done this right, the plate should weigh over 9000 pounds by the time you heave it into the back seat, so be careful of the suspension)

5 minutes - washcloth shower, 3 gallons of spray on deodorant, back into work clothes and just enough time to catch your out of shape co-worker, who earlier complained that it isn’t fair how easy it is for you to lose weight, throwing away the wrapper from the big mac they just ate

1:
1 scoop whey + 1 scoop Casein
1 piece Ezekiel toast with peanut butter
curcumin
[/quote]

3:
1 scoop whey + 1 scoop Casein
Mixed berries
Peanut butter

6:
Salad with a bunch of chicken
Banana

10:
1 scoop whey + 1 scoop Casein
Fiber
Fish oil

Bed:
mineral support
fish oil
resveratrol
Niacin

62

10/17
Morning
MCTs
1 pill HOT-ROX
Fish oil
Greens

10:
1 scoop whey + 1 scoop Casein
Peanut butter

12:
1 pill HOT-ROX

Sterols
turkey salad with a bunch of olive oil

3:
1 scoop whey + 1 scoop Casein
Mixed berries

5:
20 minute walk

Workout:
30g hydro + 30g dextrose

Squat 245 20x2
Deadlift 315 8x1
leg extension
leg curls

8:
about a pound of tilapia
sweet potato

Bed:
mineral support
fish oil
resveratrol
Niacin

63

10/18
Got class tonight, so today was international bring a barbell to work day. We are officially back up to 2 cars though, so I have a little more time added to my days.

Morning
MCTs
1 pill HOT-ROX
Fish oil
Greens

10:
1 scoop whey + 1 scoop Casein
cherries
Peanut butter

12:
Barbell complex with 95 pounds on 90 seconds rest:
Deadlift
RDL
Row
Powerclean
Front squat
Push press
Back squat
Good morning
Reps and sets were x6, 5, 4, 3, 2, 1

20 minute walk with a 25 pound pack

1 scoop whey + 1 scoop Casein
Mixed fruit
Peanut butter

64

[quote]DoubleDuce wrote:
10/18
Got class tonight, so today was international bring a barbell to work day. We are officially back up to 2 cars though, so I have a little more time added to my days.

Morning
MCTs
1 pill HOT-ROX
Fish oil
Greens

10:
1 scoop whey + 1 scoop Casein
cherries
Peanut butter

12:
Barbell complex with 95 pounds on 90 seconds rest:
Deadlift
RDL
Row
Powerclean
Front squat
Push press
Back squat
Good morning
Reps and sets were x6, 5, 4, 3, 2, 1

20 minute walk with a 25 pound pack

1 scoop whey + 1 scoop Casein
Mixed fruit
Peanut butter
[/quote]

3:
1 scoop whey + 1 scoop Casein
Mixed nuts

5 30:
Tuna
Mixed veggies

10:
1 scoop whey + 1 scoop Casein

Bed:
mineral support
fish oil
resveratrol
Niacin

65

10/19
Had a terrible headache all day. Nothing much seemed to help. Didn’t do a whole lot. But, I weighed in at 207.8 (-11.2 pounds)

Morning
MCTs
1 pill HOT-ROX
Fish oil
Greens

10:
1 scoop whey + 1 scoop Casein
cherries
Peanut butter

12:
20 minute walk with a 25 pound pack

1 scoop whey + 1 scoop Casein
Veggies
mixed nuts

3:
1 scoop whey + 1 scoop Casein
Mixed nuts
curcumin

5:
Mixed nuts

Dinner:
Home made tacos: lean grass fed beef, fake cheese and sour cream
milk

Bed:
mineral support
fish oil
resveratrol
Niacin

66

10/20
Morning
MCTs
1 pill HOT-ROX
Fish oil
Greens

Long walk with a 35 pound pack (1 hour +)

Peri workout
30g hydro

speed bench 205 20x3 in 10 minutes
heavy DB rows
Close grip bench
plate lateral raises
ring fly

post workout:
30g hydro +30g dextrose

12:
bunch of salmon

3:
large chicken breast

6:
large chicken breast

7-12
Halloween party
couple beers
finger food
smores

Bed:
mineral support
fish oil
resveratrol
Niacin

67

I went as a viking. Yeah, I need to grow a real beard like this.

68

Last set of rows.

69

10/21
Morning
MCTs
1 pill HOT-ROX
Fish oil
Greens

Long walk with a 35 pound pack Same distance as yesterday, but pushing the pace

Peri workout
15g hydro

So I took 40 pound DBs and decided to see how many bench press reps I could get in 5 minutes. The answer was 141. Ouch.
Then I did a million pull ups and ring rows.

post workout:
15g hydro +30g dextrose

12:
10 egg whites, small sweet potato and veggies

3:
1 scoop casein + 1 scoop whey +fiber
banana

6:
large chicken breast
cole slaw
green beans
little fruit

Bed:
1 scoop casein
mineral support
fish oil
resveratrol
Niacin

70

So, I did something to my right ankle. As far as I know I never twisted it of anything, but it feels sprained. Last weighted walk, the calf on that side felt trashed, so I may have been walking on it wrong or something. There is only some minor swelling, so I’m going to stay off it as much as possible and hopefully it won’t take long to heal up. Weighted walking isn’t much of an option until it gets healed, but I may try some complexes if I can find some that don’t bother it too much.

10/22
Morning
MCTs
1 pill HOT-ROX
Fish oil
Greens

10:
1 scoop casein + 1 scoop whey
Mixed fruit
Little peanut butter

12:
sterols
Turkey salad

3:
1 scoop casein + 1 scoop whey
Berries
Mixed nuts

Peri workout
30g hydro + 30g dextrose

Front box squat worked up to 285x8 (nothing like limping to the squat rack. As long as I stayed back on my heels, it didn’t really bother my ankle.)
Light leg extensions and curls

Dinner:
sterols
large chicken breast
Large grass fed beef taco

Bed:
mineral support
fish oil
resveratrol
Niacin

71

Well only another 3 weeks of classes and then the exam and I’ll be a licensed EMR. Woot! And most of the rest is trauma, so it should be fun.

Class yesterday so no training, just resting my ankle.

10/22
Morning
MCTs
1 pill HOT-ROX
Fish oil
Greens

10:
1 scoop casein + 1 scoop whey
Mixed fruit
Little peanut butter

12:
sterols
chicken salad

3:
1 scoop casein + 1 scoop whey
Berries
Mixed nuts

6:
1 scoop casein + 1 scoop whey + fiber
Mixed nuts

Bed:
Half a salmon avocado role
Little cottage cheese
Almonds

mineral support
fish oil
resveratrol
Niacin

72

10/24
Morning
MCTs
1 pill HOT-ROX
Fish oil
Greens

10:
1 scoop casein + 1 scoop whey
Mixed fruit
Little peanut butter

12:
sterols
chicken salad
Black bean soup

3:
1 scoop casein + 1 scoop whey
Berries
Mixed nuts

Peri workout:
30g hydro +30g dextrose

Paused pin press 1 to 2 inches of chest up to 335x4
Strict press 165 3x8
Weighted chins
Ring rows
Camber bar curls

6:
Chicken brats
veggies

Bed:
mineral support
fish oil
resveratrol
Niacin

73

10/25
Morning
MCTs
1 pill HOT-ROX
Fish oil
Greens

10:
1 scoop casein + 1 scoop whey
Little peanut butter

12:
sterols
Turkey salad
Low fat chicken soup

3:
1 scoop casein + 1 scoop whey
Mixed nuts

6:
1 scoop casein + 1 scoop whey +fiber
Mixed nuts

Bed:
10 egg whites
veggies

mineral support
fish oil
resveratrol
Niacin

74

My foot still feels like crap, so I’m going to go try some complexes today anyway and see if that makes it worse.

75

10/26
Morning
MCTs
1 pill HOT-ROX
Fish oil
Greens

10:
1 scoop casein + 1 scoop whey
Little peanut butter

12:
sterols
Grilled chicken tenders
sugar snap peas

4:
1 scoop casein + 1 scoop whey
Mixed nuts

Training:
30g hydro +30g dextrose

Squats and stuff

8:
Bunch of sushi and salmon

Bed:
2 scoops casein

mineral support
fish oil
resveratrol
Niacin

Finally got my X-vest after about 6 weeks. I ordered it. They sent me a shipment notification a couple of days later with estimated delivery dates. After looking for it to be delivered for several weeks AFTER the estimated delivery dates, I called. They told me they’d look into it and get me a tracking number. A week later I filed a claim and got a call back. At this point they told me it was on backorder and that it would ship later that week. 2 weeks after that I finally got a shipping notification with a tracking number this time. 3 days later I finally got it.

Do not by an X-vest from Pro therapy supplies. That company is a piece of shit.

76

What is the quality of the vest like? I’m shopping for one.

77

Seems pretty decent. All I really care is that it doesn’t fall apart, but I haven’t had it long enough to say yet. I haven’t even loaded all the weight. Seems to stay in place pretty well, but I haven’t done any jumping or hiking or anything with it.

Ask me again in a month (if my foot gets healed up) and I’ll have put the thing through it’s paces.

78

10/27
Morning

30g hydro +30g dextrose

Strict Presses and stuff

MCTs
1 pill HOT-ROX
Fish oil
Greens

10:
sterols
Chicken sausage

Upper body circuit

30g hydro +30g dextrose

2:
1 scoop casein + 1 scoop whey

3:
Easy bike ride
20g dextrose

4:
1 scoop casein + 1 scoop whey

8:
1 scoop casein + 1 scoop whey
ton of veggies
couple sweet potatoes

Bed:
Bunch of fat free cottage cheese

mineral support
fish oil
resveratrol
Niacin

79

Weight has been holding at about 207. Haven’t been doing much conditioning, so I’d kinda expect that.

The “Maxing on Squats and Deadlifts Every Day” has given me some program ADD. So, I went and read everything I could on the Bulgarians and Broz, est. All of it’s pretty interesting. Also since I haven’t been able to walk, much less do cardio, squatting most every day might be of some benefit. Plus, though this style of training isn’t as proven for powerlifting as a westside style, I have no plans on doing a competition any time soon anyway.

I’m going to try the program as laid out in the article. Will be 5 days a week at first (I cannot get a session in on class days). I’ll alternate between back squat/bench and front squat/strict press. I’ll also do some upper body pull every workout and some medium deadlift singles once or twice a week. I plan to also sneak in some complexes/recovery work on class days as I feel I’m able.

I’ll be really committing to improving my front squat, which is something I really just need to finally shut up and do. Starting out, I’m keeping it all pretty light, working up to a single and not doing any sort of back off reps. Then adding intensity/volume as able.

Catching up:
26th
Back squat up to 395
Bench up to 355 paused (all superset with sets of 8 pullups)
Deadlifts 375 4x1

27th
Front squat up to 265
Strict press up to 215
Weighted ring rows

28th
Back squat up to 385
Bench up to 355 paused (all superset with sets of 8 pull ups)

Later in the day
Upper body bodyweight pulling circuit

29th
Front squat up to 265
Strict press up to 215
Weighted rack rows

30th
Lunchtime complex
4 rounds 5 reps each on 90 seconds rest with a 95 pound barbell:
Deadlift
Romanian deadlift
Row
Power clean
Front squat
Push press
Back squat
Good morning

Diet has been much the same. I haven’t done any sort of recording over the days I’ve missed posting, so I really don’t remember specifics.

I was really just going to try it a couple days for shits and giggles. Then my foot started feeling better and I was figuring on going back into what I’d been doing. By Monday evening, I had virtually no foot pain walking around. Tuesday (yesterday) I went out at lunch and did the complex listed above and went on about a 20 minute walk with no problem. Today (Wednesday) went to try out a weighted walk with my new vest and made it about 5 minutes before my foot was back to throbbing again. Basically I’m pissed and just want a change after about 5 months of westside style stuff.

80

I guess the good news is I did figure out what was causing my foot problems.