@MarkKO I wish you could see my eager face lol
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Yea I’m left handed so I either ignore most of the right side, or dump unneeded stress or tension onto the right 
Believe me I try my best to stand normal, and more often than not I accomplish a 50/50 ratio of standing normal and standing weird. Next think I’m gonna have to do is probably request a doctors note for me to sit at my job. As much I dislike looking helpless I guess it’s for the best.
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LOG # 25
Training was actually rather fun. Today was pump work.
Bench: 100lbs 5x5. 110 pounds for 10 straight reps. 135 pounds 5x5.
Deads: 100 lbs, 10 straight reps. 135lbs, 10 straight reps. 180 lbs, 5x6. 200 lbs, 5x5
Squats: 135lbs, 10x5. 180lbs, 15 straight reps (focused on form, and intensity. Really broke a sweat)
ab work: 1 min plank. Hanging leg raises (30 reps). Sit-ups (on an incline bench for 20 reps), machine ab crunch 4 sets of 8.
glute blasty thingy: 70lbs, 5x5 each leg.
hamstring curls: 35lbs, 5x5 each leg (lying on stomach)
calf extensions w/ 110lbs, 4 sets of 10 reps.
for upper body: bent over DB rows with 25’s for 3x6, super setted with standing DB overhead presses for 5x5.
Lat pulldowns: 100lbs 5x5.
**** stretching combined with yoga poses for 15 mins. Basic stuff, just to cool down, and relax. Nothing new.
These exercises are out of order because I forget which ones came first, but after the big 3 main lifts, I would do accessory work according to whichever lift I was doing. squat came first, then side work, bench came next then side work, deads came after, etc, etc.
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OKAY. So on a different note concerning my hip issues, I went to my doctor’s office to figure what was wrong, and we talked about my usual workout routines, and what my training is for and what it consists of and she said that the training sounds safe, and is something to keep doing. I told her that after I had came from that one recent heavy training session, my hip has stop hurting completely when I woke up the next morning (forgot to tell you guys that). So she agreed that the training probably helped stretch out the piriformis muscle that is right there, so it wasn’t crushing my nerve.
I told her that I sleep on my back (or try to most nights) so my sleeping position was crossed out as a probable cause.
I have a seat cushion when I drive so that my posture is good (nope for that probability)
I have started stretching more and doing yoga poses after training sessions.
HOWEVER I caught her attention when I started talking about my job, and the fact that I stand without sitting for long hours, and lo and behold, she asked me if I shift my weight to a preferred foot, and I told her I most often stand like a flamingo, on my right leg to take the weight off of my dominant leg. So she suggested that the tension was probably due to standing on one foot, and tightening my butt when I stand at my job.
So after talking she had me lay down, and started fondling my butt meat, and poking around. She offered me some pain meds, but I declined because this problem can be fixed without shoving a pill down my throat. She suggested I start foam rolling (I’ve never cared to, but I will give it a go to see if its an asset I need to start using), and gave me a prescription for some lidocaine patches if I need them during the day.
So that’s that. So i’ll keep an eye on any changes, and i’m going to have to give my manager my doctor’s note and talk to her about way I can still do good at work without fucking up my hip (excuse the language). And we will see where everything goes after that.
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This is excellent news. Foam rolling is good, but HURTS. I’d try the Agile 8 as well, it may be useful for you.
Yes yes, I will do start doing the agile 8. I haven’t forgotten that you mentioned that to me 
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Hope you guys have a wonderful holiday. Didn’t get to train because the gym was closed for the holidays. But I did the 5 dynamic movements of the Agile 8 program this morning to keep my energy steady. Didn’t do the foam rolling movements because I have yet to go and buy a Good quality foam roller (I’m gonna put to use my Christmas money for that tommorow morning).
Broke a sweat just like Mark predicted lol.
Today I’m a bit bloated because I had some issues in controlling my eating. And today I was a bit triggered which brought me back to my eating disorder issues I had for the past 14 years, and I ended up having to talk to my mom to calm down a bit, and I did cry a little, but I’ve come to realize crying doesn’t make anyone think less of me. Although I’m glad all those years of therapy techniques shot through my head quickly, and I’m proud of myself for being recovered for the past two years. I’ve always struggled with food (sorry about not telling you guys that)and the holidays make my recovery journey all the more challenging, and sometimes I struggle with body image issues, but I always look in the mirror and see nothing but pure strength and willingness to be happy and free. And I’m glad I picked up a barbell and channel my energy into something positive.
I just wanted to share this with you guys because you’re one of the few friends I have and can talk to pretty much everyday and any time.
So how has yalls Christmas been? What did you eat? Did anyone train today? I need detaaaaaaailsss lol 
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Also can someone drop me a link for the Agile 8 training on here? I couldn’t find it for some reason. I had to find it on another site.
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Merry Xmas
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Glad you did OK overall, it can be hard with all the food on offer
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Don’t waste money on a foam roller, buy a length of PVC pipe instead. Diameter of around six to eight inches should be ideal.
I had a great time. The munchkin got spoiled rotten and had a ball. So did my other half (well, she had a ball, I wouldn’t call her spoiled rotten although I did get her a new laptop). I made 12 hour slow cooked lamb shanks in alcoholic ginger beer with tamarind sauce, cinnamon, mustard and nutmeg. There was also roast pork, goat curry and my mum’s curried mince meat rolls wrapped in prosciutto and cheese. Somehow I managed to (just) keep my targets. I got some Elite FTS normal knee wraps, some Ugandan coffee from the in-laws to be (they’re originally from there) and a new training diary.
We’re back at the in-laws to be. My other half made chapati, chicken curry and bean stew. Crepes for breakfast, which I had after training. As a result I can’t eat that much more today, and I’m OK with that.
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Man that sounds delicious.
And that’s very unique you have in laws from Africa. Is your wife from there too? I presume she is, but correct me if I’m wrong. Took a vacation to Morocco with my mom once, don’t remember much but the scenery was lovely and the women and men were beautiful, and had lovely textured hair. Food was amazing too as well.
And I’m glad I coped very well with this issue. I have a feeling I’m going to encounter this emotional issue again for new years since my family and my husbands side of family make tons of food for this holiday too. But I’ve found that if I eat in little short bursts I tend to not binge so much. Also I’ll probably back off the beer (drank a little bit more than I usually do this Christmas), so I’m not full super fast.
And it’s okay to be a little spoiled. My dog is so darn spoiled it’s not even funny lol.
And my dad or brother should have some pipe laying around. I’m sure it’s not expensive if I get some from a hardware store. I have a tennis ball for the piriformis and flute exercises for rolling part of the training. Thanks for telling me that before I spent my money on it. Now I can buy some almond milk. I’ve been needing to get some since milk doesn’t sit right for me at all.
They’re from Uganda originally, been here since the mid 90s.
Eating in bursts definitely works better. It took me a while to learn how to control my eating (a few years). Now it’s just natural to do it. Well, natural to me. Not anyone else outside of this subgroup.
If you can get a lacrosse ball, that’s probably my gold standard for hips/glutes.
LOG #26
Training was gruesome. Or a pain in the ass. Either or.
Deads: 275lbs for two reps, 225 lbs 5x5, 150lbs straight set of 10.
Bench: 150lbs 4x4, 135 straight set of 10, 165lbs for three reps.
Squat: 135lbs straight set of 15, 200lbs 5x5, 270lbs 2 reps (this was the gruesome part. But I sucked it up)
Took me so long to finish training. Went heavy and I always have to give myself longer rest periods when going heavy. Chews up a lot time.
On a side note, I’m beginning to get fluffy in the mid section, and I still want to keep a nice physique, but I feel like if I start trying to lose some fat, my strength is going to fall back a bit. Cleaned up 80% of my eating and I’ve been staying at roughly 190 pounds for some months. But I have no idea if it’s okay to gain some fluff while gaining muscle? Upper body to right where my navel stops and my legs look great, but my midsection and back are hoarding fat like it’s nothing. I’m starting to think I have to do way more cardio than I have been doing (only been doing it maybe 2 times every two weeks). Starting to feel stupid for not doing it on my active rest days, which is every other day. I just don’t freaking like doing it. Ugh. Fuck.
Anyways that’s today’s Log. Was feeling tired all day today( didn’t eat anough and I knew it but ignored it).
Very interesting 
And I’ll search for a lacrosse ball soon.
What makes them better than tennis balls? If you don’t mind me asking.
A bit, yes. Enough to not do it, no. This is my go to article for this, and is the main reason I’m finally leaning out:
Mike Israetel would be a go to guy for this, his articles are great. Paul Carter too.
Depends entirely on what you want to do, I think. Personally, I think anyone who is sitting above 15% bodyfat has no business even thinking about adding anything - that’s why I’m working to get to that point and take a year or so to let my body establish its set point at that bodyfat level. Then I’ll work on getting bigger.
I say this because I tried to just add muscle in the mid 20% range and while I added muscle I added fluff aplenty too. I’m now about 20 lbs down from when I started eating less/better and I’m more muscular than I’ve ever been - and that’s happened in a caloric deficit of 500 calories a day for seven months now. I started at 25.1% and a month ago I was at 20.3%. I think I’ve got around five or six months left until I start working on establishing a set point as that should be when I hit 15%.
You probably don’t. Diet (calories and composition in that order) are FAR more important.
They compress far less, like PVC pipe. So much more painful, but also much more effective. Get a golf ball (nothing better if there’s a knot under your shoulderblade) and you’re set.
Wouldn’t be here if I did.
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Sorry, incoming rant.
NOOOOO!!! Straight up stop doing cardio. If you are running sprints or doing circuits then ok do as much as you can do keeping it intense. Or go on long walks with hubby. Both of these methods both preserve muscle and hormone profiles.
Intervals are intense and over quickly which keeps your cortisol levels low while still forcing the body into large amounts of energy expenditure. (Normal weight resistance training is technically intervals.) Long walks are not intense enough to raise cortisol levels.
Cortisol is a helluva hormone. It helps burn fat but it also helps store it (usually around the midsection) and helps catabolize muscle. Chronically elevated cortisol levels (typical of joggers) also has a rather poor effect on general health (and physique). Just look at elite joggers and tell me how that looks.
Steady State Cardio (gerbal wheels, jogging) puts your body in that sweet spot of elevated cortisol levels that burns fat and muscle indiscriminately. Muscle is what burns calories. Every pound of muscle burns 50 calories a day just at rest. The more you have the higher your caloric needs are.
To make matters worse SS cardio is quite easy to adapt to. Since the “exercise” is body weight the only real ways to increase difficulty is to increase time or speed or carry a weight. Increasing speed makes jogging sprints/intervals. Carrying a weight makes it closer to intervals as well. I recommend both of these methods as short intense intervals. What most people do though is increase time. Pretty soon you are jogging for 3 hours to burn the same 200 calories you did in 20 minutes.
There is a place for steady state cardio. Like the last few weeks of a bodybuilding prep and you cant muster the energy to do actual cardio or lifting.
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Ahh okay thanks Mark.
And thanks for the tip on which sports balls to use, I’ll be sure to use a golf ball too for added benefits (I just so happen to have one that I always play with and bounce around lol)
And thanks for showing me that. I haven’t been able to find any body recomposition articles for a week or so now.
I will definitely incorporate more heavy days and medium days, and would it be good to throw in maybe one more extra day of heavy training and one more extra day of medium training? I’ve been thinking I should anyhow, and I actually sat this morning and calculated my protein, carb, and fat intake, and my protein wasn’t getting reached by about 30 grams or so, and my carbs were about 2x as much as they probably should be. So I’m going to set specific times for eating, stop being lazy, and record nutrient intake. I’ve been getting way to comfortable and I can see it start to show.
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Thanks for the info. I’m still a bit lost on what to do though.
I do understand that cardio can be very helpful or disastrous. So, would a good schedule be to incorporate maybe a day or two of long walking at the park? While also adding more weight training days and focusing on nutrition like Mark suggested? Does that sound like a good layout?
Also a while back I was doing swimming lap intervals in an Olympic sized pool. I’m no where near as fast or conditioned as I used to be on my high school swim team, so by lap two I’m huffing and puffing and feeling some sort of cardio burn. I’ve always done HIIT training for 15-25 mins. Nothing more, and I really like swimming, so would that be a good HIIT exercise to incorporate maybe 1-2 times a week?
For any aesthetic goal Diet is probably 90% of the results.
Long walk in the park as often as you want.
Swimming sprints would be a great way to to do HIIT/intervals.
If you keep your workouts short and intense you can do them a lot more often.
Honestly do them as often as you can/want unless it starts to affect your other gym goals.
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