Saturday
OHP
5x95
5x115
9x125 - Had two more in me, but I lost the tightness in my shoulders and lowered the bar a bit too low to go for more.
Z-Press - V Pull Down - Facepulls - Lateral Raises
5x10
Stair Master
10 Minutes
40 seconds of ‘sprints’, 80 seconds of slow walk
Sunday
Not a whole lot of time for this workout, so made it quick.
Squat
3x185
3x225
3x255
Front Squats
3x5
SLDL
5x10
Ab Roller
My lower back didn’t feel good after the SLDL. I might have to just stick with Rack Pulls and each cycle drop down an inch. It hurts at the initial pull from the floor. I stretch out my hips daily and hamstrings are extremely flexible. Hoping for a belt for christmas, otherwise, I’ll just buy one. Any thoughts on why it hurts?
Took most of the week off because of a cold and long days at work. I just didn’t have any energy and breathing wasn’t the easiest.
Friday
Bench
3x165
3x185
3x205 +2
Slight Incline DB Press, Dips, etc
Ended with 3 sets of 45s hang cleans.
Saturday
Back
Rack Pulls - I’m going to wait until February to start deadlifting from the floor again. I can’t pull from the floor without my back freezing up the next day. I’m working on hip mobility/flexibility; I think that is the problem. After each cycle i’ll just lower where I pull from.
Tuesday
OHP
3x105
3x120
3x135+4
Superset: Incline Bench & Dips
5x12
Superset: Supinated Lat Pulldown, Lateral Raises and Reverse Flies
4x20
[quote]dchris wrote:
@EyeDentist
Went in yesterday and they were very pleased with my recovery. It appears the cells have solidified(?) and are repairing. He threw out a bunch of medical terms, but said I could wear hard contacts, which is 2 months ahead of schedule. I am scheduled for a fitting on the 30th and will have my vision back!!!
Things to note:
Still can’t see anything from 6 meters away.
I can barely see the first ‘E’ without correction.
Using the pinwheel and looking through the perfect hole at the perfect angle, I can see with 20/20 or better.
My right eye scored an 84 on the pre-scan test, with 80 being eligible for cross linking. I will retest again in April, hoping it gets worse, or I will throw it. It’s kind of an interesting predicament: the program closes at the end of the year, but because I had the procedure on my left eye prior to that date, I have 6 months to have it done on my fellow eye. If I don’t qualify (aka it’s not bad enough) then it’s a waiting game until the government approves it, WHICH could be a few years. Essentially leaving me with one working eye and in the same position i’m in now. Yes, I will throw it in April if my eye is ‘too good’. There is no way I will be blind waiting on the government to approve a procedure that I have already successfully had during trial runs.
Also, worth note, I had 4 minutes of UV light vs. 2:40 or 8 minutes. I’m not sure if there is any conclusive evidence to one time period being better, but I have had zero pain or side effects, just a bit of light sensitivity in the first week.[/quote]
It sounds like you’ve had a really good outcome. Getting back into rigid gas-permeable contacts (RGPs; I assume you wore them for a while at some previous point in the disease process) will make all the difference in your vision. (RGPs have the ability to ‘smooth out’ the irregular astigmatism that is the sight-stealing hallmark of KCN.) Here’s hoping you get to have the fellow eye done, and with as good an outcome!
Christmas Eve
Squats
5x215
3x245
1x275 - Definitely could of done more
Front Squats
3x10
Was kind of bummed I didn’t go for 300 on the squats today, but I didn’t have a lot of time and a grandma had her yoga mat set up in the only squat rack for 30 minutes doing her stretches.
Saturday
Bench
5x175
3x205
1x225 - Lost position felt weird
1x225 - Much Better
CGBP
10x135
10x155
10x175 PR
10x135
Incline DB Press
3x10
Cable Flies
3x12
15 minutes of stair master
I used to bench with a wider grip, but switched to a narrower grip when my shoulder started hurting 5 years ago. I used to essentially guilltoine press. Today I decided to go wider (outside of knurling vs. ring finger on knurling), although, my elbows stayed tucked and I dropped the bar just below my chest and It felt much better. Overall felt like a much stronger position for me.
Sunday
Rack Pulls
10x135
20x225
15x315
8x405
3x495 - Started doing cable rows in between sets
2x545
18x405
15x315
15x225
Wide Grip Cable Rows
3x15
Superset 4x10:
Facepulls
Lateral Raises
Reverse Flies
I just got back from the doc. Seriously, best day of my life. I can see perfectly right now, which is such a weird feeling. I’m shocked how vivid the world is. ha. It’s only been five years of being unable to see well in my left eye.
I am surprised how obvious it is that I am wearing contacts. They really stick out. Also, kind of a pain to put in without getting air bubbles. I’m still getting used to focusing my eyes when reading close up and from a distance, but I’m sure it will get easier in the next few days.
Monday
Chris C’s 365 Rep challenge.
180 95lb Front Squats
185 95lb Strict OHP
Tuesday
Off
Wednesday
Bench
5x155
5x175
5x205 + 1
CGBP
10x135
8x155
8x175 PR
Machine Bench
Did partial reps AMRAP for 3 sets.
Thursday
Supposed to be squat day, but too sore from Monday.
[quote]dchris wrote:
@EyeDentist:
I just got back from the doc. Seriously, best day of my life. I can see perfectly right now, which is such a weird feeling. I’m shocked how vivid the world is. ha. It’s only been five years of being unable to see well in my left eye.
I am surprised how obvious it is that I am wearing contacts. They really stick out. Also, kind of a pain to put in without getting air bubbles. I’m still getting used to focusing my eyes when reading close up and from a distance, but I’m sure it will get easier in the next few days.[/quote]
That’s awesome. This procedure holds such great promise for improving the lives of individuals with keratoconus, as your experience demonstrates.
Friday
Squats
5x185
5x225
5x255 1
Saturday Morning
15 Minutes of stair master
3x12 for 3 different bi’s and tri’s movements.
In an attempt to be more accountable with my diet, I am going to try and post it everyday. Also, on weekends, I’m going to do a bit of cardio in the mornings.
Diet wise, I haven’t eaten out in weeks and I stopped eating a crap ton of rice or quinoa at dinner. Instead I am having a meat and vegetable for dinner. Last night I had 8oz of chicken and 8oz of brussel sprouts at 4pm and 4oz of chicken and beef skewers with 8oz of asparagus at 7pm. My wife would love to actually see me have visible abs for once.
Saturday Afternoon
OHP
5x100
5x115
5x135 3
Trap Bar High Pull
4x12
Neutral Grip Pull Down
4x12
Lateral Raise and Reverse Fly
4x10
Face Pulls
3x8
My right tricep is pretty sore from doing the 185 OHP on Tuesday, so I stuck pulling for shoulders/upperback/traps
Nutrition
800 - Protein Shake
830 - cardio
1030 - 3 Eggs, Half a Green and Yellow Pepper, two slices of Swiss Cheese and a piece of whole wheat bread
1230 - ~16pcs of sushi
330 - Protein shake during workout
600 - Crab Legs and Shrimp with corn on the cob, a cheese roll and a cup of chopped onions, peppers, tomatoes, etc
Sunday
I was scheduled to do rack pulls today, but I ordered a belt and it should arrive tomorrow so held off until then. Instead did 5x5 of Hang Cleans and 15 minutes Stair Master
Nutrition was pretty crappy today.
8:00 Protein Bar
11:00 Protein Bar
4:00 4 Homemade pizzas (3oz of pork, whole wheat tortilla, cilantro, cheddar cheese and barbecue sauce)
5:30 Protein Shake
8:00 8oz Chicken and 12oz of asparagus
Finally back after two weeks. My in laws flew in and didn’t have time to hit the gym.
Today was the first time I got to use my new lever belt was pretty stoked. Also got to the gym and we have a new power rack. Felt like Christmas, ha.
Rack Pulls 2" below knee, normally pull from the knee.
5x135
5x225
3x315
2x365
2x405 my right glute felt like I pulled it a bit. So I pulled off.
BB Supinated grip row
3x20x135
BB Snatch Grip Row
3x20x135
Lat pull down
3x20
Sunday
Bench
3x165
3x185
3x205 1
Pin Press 4-5" off chest
3x205
3x225
3x245
CGBP
3x15 super set with dips
8 minutes of stair master followed by 20 minutes of incline walk on treadmill.
Monday Morning
8 Minutes of Stair Master
Squats
3x205
3x235
3x265 1
Incline Treadmill Walk
20 minutes
Monday Afternoon
Squats
5x135
10x225 - I was feeling really good
3x275 - Easy
2x315 - Got it, had more in me too PR
OHP
3x105
3x120
3x140 5 PR. I got 8 total reps.
Neutral Grip Pulldown
3x20
Was feeling really good today and decided to go for a max on squats before doing OHP. I definitely had more in me, both reps were deep and quick. Definitely felt good to be back in the 300’s after tearing my hamstring 7 years ago. Also, OHP was easy. A little bit of a grind on the 8th rep, although I definitely had one more in me.
Diet
7:15 - 1/2 of a protein shake
7:45 - Workout, sipped creatine and BCAA’s
8:00 - 1/2 of a protein shake doing squats
8:45 - Peanut Butter and Ezekiel bread
9:15 - Protein Shake
11:00 - Protein Bar
2:00 - Cheese Burger with bacon and egg
3:00 - Workout, sipped creatine and BCAA’s
4:30 - Protein Shake
Going to have chicken and brussel sprouts for dinner.
Roughly 160P, 170C and 105F so far, today.
Tuesday
Rack Pulls 2" Below Knee
5x135
5x225
3x315
2x405
1x455
1x455 - Went up without a pause, although I had to remember to breathe,. It definitely took a lot out of me. This is definitely the hardest pin for me to pull from since I can’t quite get my legs into it.
Trap Bar High Pulls
5x12
Narrow Grip BB Row
3x15-18
Wide Grip BB Row
3x15-18
Supinated Grip BB Row
3x25-28
I’m going to keep doing rack pulls until I hit 495, then drop it a pin, or roughly 1.5-2". This has worked really well for me in the past and I’ve seen someone on this board use this type of training.
Diet
7:30 - Protein Bar
9:00 - Peanut Butter on Ezekiel bread
12:15 - Chicken Breast, mushrooms, broccoli, bacon, 1/2 cup of spatzle
3:30 - Protein Bar
6:00 - 8oz Chicken, kale sprouts, 1/2 cup of quinoa
9:00 - Double Protein Shake
Wednesday
10 minutes stairmaster
2x30 KB swings
3x20 Supinated Row
4x12 curls and extensions
20 minutes incline walk
Light cardio day.
Diet - ended up being a high carb day
8:15- Muffin
11:00 - Roast Beef Sandwich (onion, 2 slices of provolone, 4oz roast beef, onion)
3:00 - Protein Shake and a brownie
6:00 - Wife made Turkey meatballs, kale sprouts and rice for me so she could go out with the girls.
7:00 - Workout
9:00 - Protein Shake
Thursday
Bench
5x175
3x205
1x225 + 1 - My bench stucks. I have been stuck at 2-3 reps of 225 for almost 6 months. I haven’t missed a set using 5/3/1 but still disappointing that I can’t squeeze any more out.
Pin Press - 4-5" off chest or sticking point
5x225
3x245
2x25
CGBP
10x135
6x185
6x185
Incline BB
3x10
Tricep Extensions
5x12-15 - I never count reps when doing arms. Just choose a heavy enough weight and rep it out, until it hurts so good.
Diet
I can’t really remember now, but I know it was good. 1 week of eating well so far.
Lunch - Roast Beef Sandwich and Bacon Brussel Sprouts
Dinner - Sausage, 2 eggs and 3/4 cup of rice.
