It’s good to see you training reasonably for where you are in terms of recovery ability, life demands, and body long term health. I thought for a bit you would just crash and burn I need you to get healthy again so I can run your ass into the ground!
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It’s tough to hold back but as soon as I start a bodyweight circuit I’m dying and have no desire to do things like Deadlift. I’m trying to keep my biceps tendon from popping out of the groove. I think it’s getting better but it’s moving slow.
Training
After Work
LIMBER 11
AB CIRCUIT (2 ROUNDS)
Lying Leg Raise w/ Pulse Up x 10
Back Extension x 20
Side Crunch x 15 ea
4:58
BODYWEIGHT CIRCUIT
Pull Ups x 8, 7, 6
Push Ups x 20, 15, 10
Walking Lunges x 10, 10, 10 ea
LATERAL CABLE CURL 350 SET
30 x 20, 10, 9
NEUTRAL PRESS DOWN 350 SET
40 x 28, 12, 10
FACE PULL 350 SET
60 x 30, 20
It burns!
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350 sets are invented by the devil so easy at the beginning and then the burn sets in.
Good to see your workouts J, you’re finding your way.
Now to get the estate rented out, and the old body to heal up.
Merry Christmas J
1 Like
12.23.18
Woke at 238.8 lbs.
I’m off work and will have four days with the family. Holidays or vacation days are the only days of the year that I get to be home with my wife. We’re going to the Y as a family later this morning.
Health Update
I’m avoiding a lot of things for my shoulder hoping to keep the biceps tendon in the groove. It still slips occasionally though. Push ups hurt a little last night. I find that I do better if I externally rotate my upper arm. I’m pretty sure it’s the serratus anterior muscle engaging (@FlatsFarmer). It feels like it packs my shoulder. I can intentionally do this on many movements and I’ve been doing it on pull ups and the inverted rows too. For push ups it’s like screwing your feet into the ground on a squat. My hands are even pointing out a bit.
My hip has been doing good but I had a painful movement last night after the gym. It was just a simple movement like a lateral step. That tells me I’m not done healing yet (or it’s too late and I have a legit injury again).
Today’s plan is to kill myself on the Air Runner. I’m not sure if I’ll do intervals or a fartlek. I_like_ the intervals I did last time but it’s because I get to rest for two minutes. That’s a long rest for me. I did 30 sec on and 2 min off like the Airdyne workout from the T-Nation article.
After running, I’m definitely hitting shoulders. I don’t know if I’ll do a more traditional lifting session or if I’ll find a way to make it a circuit. I might play on the new hack squat (pictured up the log a few days ago). I also need to hit my hamstrings a bit.
Happy two days before Christmas!
6 Likes
Training
LIMBER 11
AIR RUNNER
1:30 jogging, 30 sec rest
3 x 30 sec run/walk fartlek
Rest 3 min
3 x 30 sec run/walk fartlek
Rest 3 min
3 x 20 sec run/walk fartlek
14:40 total time. 136 calories. 1.21 miles. Running is the devil.
HANG CLEAN & PUSH PRESS
135 x 5
Nope. Shoulder popped on last rep.
LYING LEG CURL
125 x 10
135 x 9
145 x 6
superset with
STANDING CALF MACHINE
170 x 12
180 x 10
190 x 10
30 sec weighted stretch after each set.
PUSH PRESS
135 x 5 x 3 sets
LAT CABLE RAISE 1.5 REPS
20 x 9 ea
20 x 8 ea
20 x 15 each regular reps
I had a little pain in my right shoulder and it’s definitely weaker than the left. 
Shoulder pain and any imbalance sucks. Hope you have a great Christmas mate and the new year brings a new body without the niggles.
1 Like
That’d be a Christmas miracle!
12.24.18
Woke at 242 and change and I feel awful. I think I’m self inflicting some stomach problems because I’m paranoid about getting the puke-your-guts-out stomach bug after seeing @T3hPwnisher had it. I fear I’m headed down that road at the first sign of discomfort. I’ve also come down with the stomach bug a couple of times after family meals.
I ate too much for dinner and then drank a little wine after we got home. I woke up at 3 something with horrible stomach acid. I finally got up and ate some tums at 5:15 which helped. The other ailment is that I feel feverish. I had the chills and my joints ache. All of my muscle soreness is amplified.
It’s almost 9 now and my stomach feels like I’m hung over. I drank some water and it made me feel nauseous. I don’t know if I’ll be doing much today.
I took the day off. I even napped this afternoon. I made it to immediate care and they finally gave me an antibiotic since I’ve had this head cold three times in two months.
I also got some prednisone to help my joints. I ache all over and my lower back is a constant source of pain. It’s similar to a bad fever but I don’t have a fever.
3 Likes
Adulthood with young children in the house is no joke. There’s a reason why people say 30s are the most unenjoyable years. So.Much.Responsibility…and…all the crap that goes along with it (young children + sickness, financial difficulty as many are establishing careers, etc…etc…).
Right when you think you’re turning the corner BAM.
Family is special though. Just decorated cookies with my wife and 2 daughters then went and spread raindeer food in the front yard. The smiles make it worth it. Cookies help too 
Merry Christmas!
2 Likes
Feel better soon big man. Merry Christmas!
1 Like
Thanks for checking in! I hope you’re doing well with your hiatus. Merry Christmas!
Merry Christmas Ya’ll!
Woke at 240.4 lbs and feeling better. My sinus pain is still with me but the whole body plus joint aches are gone. Hopefully I’ll be ready to go tomorrow and can get back to kicking my rear in the gym. It’s about time to get serious with my nutrition. We should have all the junk eaten by New Year’s Day or shortly after.
I wonder if conditioning will ever feel easier. I fear that it won’t because you’re just able to work harder as you get in better shape. Will CrossFit style WODs ever be enjoyable, @kleinhound? Will I ever walk away thinking “Man, that was a great workout. I feel great” instead of “Mother of God, I’m going to die”? 
6 Likes
And a Merry christmas to you J.
WOD’s will always leave miserable
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Merry Christmas to you and your family!
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Merry Christmas to y’all, J!!
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Merry Christmas bud!
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Hahaha it’s not really enjoyable while you’re doing it, but afterwards once your heart has stopped seizing and the puking is done it’s a good feeling lol
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Christmas Recap
Sunday was Christmas with my mom’s parents. I ate too much and went to bed miserable. I got to spend a little time with my brother which happened too rarely these days.
Monday was church and Christmas with my parents. More time with my brother and his family and too many gifts. My mom saves money so year for Christmas. I think her childhood was kind of poor so she makes sure we are spoiled - even as adults. She has to spend the same amount of money on each person or she feels guilty. I bet she spent close to $200 or more on me. I don’t deserve it. I don’t expect it. But I appreciate it and I’m thankful.
Today was Christmas with the in-laws. Unlike the stereotype, I like my in-laws. We arrived around 10 and left at 6. I enjoyed every minute. It was nice talking with family that I don’t see often. It helps that there are some intelligent and successful people in the family.
I hope you all feel as blessed as I do!
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Merry Christmas man!
1 Like
12.26.18
Woke at 242.2 lbs. I look like crap but I’ll call it a win. I also woke up with horrible acid reflux again. I took some Tums and went back to bed so I didn’t have to deal with it. I ended up sleeping till 10. Oops.
I’ll get to the gym today and do something. I was thinking about doing fartleks on the Air Runner again but that was yesterday when I felt better.
3 Likes
Training
LIMBER 11 WARM UP
ABS (2 rounds)
Machine Crunch 140 x 12
Back Extension 25 x 15
Side Crunch x 15 ea
5 MIN EMOM
Hang SGHP 135 x 5 (plus a warm up set of 135 x 5)
Box Jump 24" x 5
Well, that hurt a little.
NEW HACK SQUAT
180 x 8 x 4 sets
superset with
DB OHP
50s x 8 x 4 sets
About 20 sec rest between each set. My shoulder hurt on the first two rounds but I fixed that on the last two.
I’m still battling this stomach acid. I called it a day there. I sat down to recover and got a call from the shoulder surgeon’s nurse. The doctor saw some “abnormalities” on the MRI and wants to see me. They had a cancelation and I can go tomorrow morning at 7:30. I had to call work and was able to take the whole day off. I have a dentist appointment too at I’m calling it a sick day. I’ll enjoy another day with the family too.
This down time allowed me to recover a bit so I decided to do a little more conditioning.
AIR RUNNER FARTLEKS
20 sec run / 20 sec walk x 5
rest 3 minutes
Repeat
9 min. 0.81 miles. 92 calories. Acid reflux.
4 Likes