Up and moving. Lifting a bit late due to work meetings. Normal PWO routine.
Squat
45 x 5
125 x 5
165 x 5
205 x 3
245 x 5
285 x 5
325 x 5
Press
45 x 5
95 x 5
130 - 5 x 5
Assistance
SS w/ squat
Ab wheel - 3 x 10
Chin/pull up - 5, 5, 5, 12, 3
SS w/ press
Extreme supine DB curl - 12 lbs - 2 x 10
No SS
Push ups - 1 x 25
I felt shitty all weekend and didn’t sleep well last night, didn’t expect much today. Got in, did the work, got out. Squats did feel good though. Press bar speed was still good. Pushed the set of chins too hard, I think I need to just do controlled sets between working sets, then do a hard set at the end. Otherwise good.
Got a doctor’s appointment today with a new practitioner and am hoping they will help me try and come off my BP meds. Not that they’re expensive or have horrible side effects (constant dehydration sucks, though), but it’s just a pain in the ass to be on maintenance meds. I’ve always been borderline and have been right at or below 120/75 with my meds.
Doc cleared me to come off BP meds starting today. BP was 134/67 despite having to use my albuterol inhaler about 40 minutes prior to appointment. 6 weeks and then re-check, but I’m planning to get a cuff to monitor at home.
On another note, I’m the same age she is, which makes me feel old.
Bloodwork came back (less than 24 hours - that’s fucking fast) and I have a few issues I need to address.
Elevated vitamin D but OK calcium - dropping down to 5,000 iu daily instead of 10,000 iu. Makes sense because I’m extremely pale.
BUN and Creatinine elevated. Doc thinks my BP meds were causing this because of how bad they were making me shed electrolytes. Gotta guarantee 1-1.5 gal/day water as well.
Elevated triglycerides. Gonna drop carbs quite a bit and drop some goddamn weight. I was 217 at my appointment. Yes, I’ve gained muscle (large shirts no longer fit shoulders/lats/neck) but I’ve gained fat (large shirts no longer fit gut…). I need to get down to 200 at least.
So, changing my supplementation routine, making sure I’m really consistent with water/cardio, and am gonna go sort-of paleo because it makes me feel good. Will limit grains and stick to mostly meat, dairy, fruits, and veggies.
I think both creatinine and BUN elevation are common in those who lift. They’re always elevated for me.
I’m totally opposite on the other fronts though. I take 5000 IU of Vitamin D every day and just barely hover above the deficient range, hahaha. My triglycerides were < 25% of yours
Up and moving. So. Much. Energy. Not sure if it’s placebo effect or if my meds were knocking me down a bit. Feeling good. Normal PWO routine except I dropped the carb/protein shake.
Deadlift
160 x 5
205 x 5
250 x 3
295 x 5
340 x 5
385 x 5
Bench
45 x 5
135 x 5
210 - 5 x 5
Assistance
SS w/bench
Bodyweight lunge - 3 x 15 reps/leg
SS w/each other
TRX row - 3 x 15
Dips - 15, 10, 10
Rowing - 10 minutes, moderate pace
I felt like Crash Bandicoot after his 3rd oodibigah today. Weight flew, body felt good, joints stable, and a strong enough pump my wife commented on it. Happy Thanksgiving
Ran 1.5 miles in 13:30. Longest run in 2 years and the second run over 400m since I was 21 years old. Focused on good distance running form and a solid cadence. Joints feel good, quads are real tight. I’d like to work this up to 2-3 miles and do it once a week.
Also, BP was 140/90 this morning after a big cup of coffee and some beer and way too much Thanksgiving food yesterday. For those circumstances, and being 2 days removed from meds, I’m not too upset.
I havent ran much for quite a while…but i have been thinking about doing a little once my foot is healed up. Are you gonna do some kind of a program with that once a week thing?
Not really planning to program it, just go further each time. I feel like running is an important skill to have and people like @T3hPwnisher and @kdjohn have shown that you don’t have to sacrifice your heavy training to get better at running. At least not badly enough to worry about.
The other 2 cardio days each week will either be sprints, walks, or rowing. Trying to use it to help keep my blood pressure down.
More people need to realize this. Cut back on assistance volume for a few weeks until your body becomes accustomed to running, then slowly add some back in. In my experience, cardiovascular fitness comes (and goes, unfortunately) fairly quickly with regular training. It just takes a level of consistency people don’t want to adhere to.
I lucked out with my in-laws, they’re really similar to my family and we get along really well. I actually used to go have beers with them while my wife was studying abroad. But yes, there were a few really cringey moments in there.
Couldn’t agree more about cardio though. A lot of bros (and some trainers that just tell you what you want to hear) really sell the notion that you can’t do cardio if you want to get big and strong, especially running. Generally if you avoid being a fuckstick about it it really won’t hurt much.
Unplanned cardio: my wife and I helped a neighbor move his 300lb gun safe from his garage, around the front of his house, and upstairs to his bedroom closet without a dolly. Again, glad I married a strong woman
Up and moving, slept like dogshit. Almost feel like I don’t totally need to sleep since stopping my meds. Morning blood pressure 132/85. Headed in the right direction. Normal PWO routine, still no carb/pro shake.
Squat
45 x 5
135 x 5
225 x 5
305 - 5 x 5
Press
45 x 5
55 x 5
70 x 5
85 x 3
100 x 5
115 x 5
130 x 5
SS w/ each other
Push up w/ 3 second pause at bottom - 3 x 10
Jump rope - 3 x 2 minutes
Again, I feel way better than I have in a long time. Weight moved very well despite me being very sore from the run yesterday. Jump rope was a nice touch. Definitely like adding a bit of cardio at the end of my workouts and would like to get to where my strength work takes an hour, leaving 30 minutes for cardio at the end.
Up and moving. 5 hours of sleep and I feel ready to rip 'n tear. Normal PWO routine.
Squat
45 x 5
145 x 5
185 x 5
225 x 3
265 x 5
305 x 5
340 x 5
Press
45 x 5
95 x 5
130 - 5 x 5
Assistance
SS w/ Squat
Ab wheel - 3 x 10
SS w/ Press
Chin/Pull up - Bodyweight - 6 x 5
SS w/ each other
Chin/Pull up - 25 lbs - 4 x 5
Push up w/ 3 second pause at bottom - 3 x 10
Rowing machine - 9 minute Tabata
Another red-letter workout simply because I enjoyed it. Squats weren’t as coordinated as last week but I got 'em done with good speed. Press is really coming along, too. Assistance was good and the extra weight on chins was a nice touch. My bench felt a lot more stable last week after the push-ups, so hoping it does again this week. The rows at the end of the workout were killer on my mid-back and lungs.
