I probably slacked off on the OHP. I used two Smith machines that were next to each other because I was being selfish. It also wasn’t busy and there were two more next to me.
DB INCLINE
60 x 10
65 x 10
70 x 7
75 x 4 My performance kind of fell off the table there.
LATERAL CABLE RAISE
20 x 10 + 10 bottom half
20 x 8 + 8 bottom half
4 WAY HIP MACHINE ABDUCTION
135 x 10 ea
4 WAY HIP MACHINE ADDUCTION
150 x 10 ea
My hip flexors have been tight this week and I think this machine is the reason. I like the seated abd/add combo machine but it’s always taken.
TORSO ROTATION MACHINE
90 x 15 ea x 2 sets
BASKETBALL
2 games in a row. 25 minutes. There were a ton of people again today. I didn’t play well at all but my knee still felt good…except when I tried to jump off my left leg. I just tried a little jump and it hurt.
I had my hip injection this afternoon. Everything went smoothly and the medicine is in the correct spot. I’m hoping that this gives me relief, but to be honest, with my recent modifications and avoidance of squats and deadlifts, my hip hasn’t bothered me much lately. My knee has been a literal pain but my hip hasn’t been bad. However, it does ache deep in the joint when I do stuff like RDLs. I’d love to deadlift again.
Woke at 224.4 lbs. Yep, 224. I had to step on the scale a second time because I was shocked. I think this is a pretty good number because I’ve hit my calorie goal and eaten oatmeal as my evening snack two days in a row.
Well, I don’t know what happened, but I got into the gym and kinda went HAM with this session. I was out of breath and sweating and I try to avoid both of those things during my lunch break sessions.
RDLs
bar x 10
135 x 10
155 x 10
175 x 10
superset with
HANG SGHP
bar x 10
135 x 5
155 x 5
175 x 5
DUAL CABLE LAT PULL DOWN
160 (80 per arm) x 10F/10B/10T
200 x 10F/10B/10T
superset with
LAT PULL DOWN
140 x 15
140 x 10
SA CABLE ROW (standing, low pulley)
60 x 10F/10T/10B
Drop set
110-80-50 x 15-10-10
Time: 23 minutes
This was much harder than it looks on paper/computer screen. That dual arm lat pull down & lat pull down superset SUCKED. The drop set on the SA rows also sucked a big one. I was feeling my lat all the way down to my pelvis. It’s easy to get carried away with back training. No biceps work because it wasn’t necessary. I was using plenty of bicep to finish these sets.
Tonight is going to be a long one. I’m working a basketball game and then staying for their homecoming party. I have to be at the game at 7:15. The party starts at 10 and I’m supposed to be there til 1am. Work is going to suck tomorrow but I’m getting $90 for the game and $160 for the party.
Great workouts, RDL supersetted with SGHP, is a great way to get a little sweat going.
Hoping the injection really kicks things off.
I don’t recall you did anything to the knee other than it started to hurt? old injury or did I miss something?
Now the biceps tendon thing have to heal up and you’re good to go… sort of.
The knee is part of my hip problem. I quit doing things with my hip to let it rest and it got weak. My knee feels 90% better after just one week of strengthening my hip again. It’s IT band syndrome. Something is wrong in the hip and it’s pulling on the IT band. The pain is at the knee but the problem is the hip. I’m hoping that a couple more weeks of hip strengthening will eliminate it completely.
The biceps tendon issue is getting better. I made it to rep 14 of 15 on my SA Cable Row drop set before the tendon popped out of the groove.
I weighed myself this morning but it wasn’t really a normal weigh-in. I’m not even adding it to my log but it was 227.2 lbs. I got a little over four hours of sleep and it wasn’t even that good. I was dreaming a lot and they were the type that actually make you feel tense. I guess that tends to happen when you’re way too tired.
Last night went well. I was at the basketball game from 7:15 to a little after 10pm and then headed to the other side of the building for a Homecoming party. It was as Catholic college and they decided to have a club like atmosphere and they served drinks. I was the only officer there and if things got out of hand I wasn’t going to be able to handle it, but everyone behaved. I knew the students would be fine but they allowed anyone to come in for $10 and I was afraid some outsiders would show up and cause problems.
I think I’ll rest today. I’m pushing my luck with the short night of sleep since I’ve been battling a cold/virus all week. I’m also taking a legitimate lunch break with food today.
It’s both. We have some rules in place to work for people like that. They have to contact us and get the job approved by a Captain. My department is nice enough to let us do side gigs in uniform with their gear. I have all of my police powers, but I’m really just there to keep the peace. I’m not trying to do any paperwork or get people in trouble. I help enforce the rules of the event like not taking drinks past a certain point. I get paid by the business or group hosting the event which is good for me because our part-time rate is much better than my police hourly rate.
Last night a young guy walked in and just wreaked of marijuana. I could tell he just finished smoking in the parking lot. I pulled him aside and said “Hey, I know you just smoked. The smell is all over you.” He kind of looked panicked for a moment because, ya know, I’m the big bad police. I just asked him if he had it with him and of course, he said no. I told him there wasn’t any smoking inside. I patted him on the shoulder and smiled and said, “I don’t care. I just don’t want any problems inside the party.” He kind of relaxed a bit and assured me it wouldn’t be a problem.
People think that since I’m a cop and I smell weed that I’m going to arrest someone. I couldn’t care less. The guy who’s high as hell on weed won’t be half the problem as the people drinking liquor.
Well, I couldn’t resist doing something tonight. I had the urge to do a couple leg exercises that I don’t like doing during my short lunch break sessions.
WARM UP
RFESS
BW x 10 ea x 2 sets superset with
REV LUNGE
BW x 10 ea x 2 sets
RFESS
50 x 10 ea x 3 sets
DEADLIFT
185 x 5
235 x 5
275 x 5
325 x 5 (video)
275 x 5
235 x 5
185 x 5
Had a bad hook grip on rep #1 so I had to adjust but other than that this was a smooth set with very little straining. The lighting sucked so I went with the black and white filter. This also has a sneak peak of the skinny ass physique I’m bringing to the challenge.
Do you just die at end of day? I’m wandering around trying to find some sort of healthy snack, and I’m like “okay, pickles with a little cheese melted on top could work”. Down to 221.6 today from 223.5 over last 2 weeks. And all I want right now is nachos. Kept today under 2500 calls and it sucks!
No. I’m doing pretty good about that now. I actually enjoy my evening oatmeal when it fits my eating schedule. But lately I’ve been getting cravings out of nowhere but they don’t last long.
I’ll be doing something and my brain just changes the topic to pizza and I’m off for a few seconds. Luckily it passes quickly. I’ve really dialed it in this week and I’ve settled into a pretty good groove.
Thanks! I was very pleased with how my back felt. I was afraid my lower back was going to be weak but it felt good with this weight. I’m a long ways from my max but I’m not worried about it. I might have to follow the SGSS progression just to keep myself from getting heavy too fast.
Thanks, Hog. It’s tough watching you run conjugate and doing cool stuff with squats. I want to try it so bad but I know I need to take care of my hip.
Thanks, Jack! And that was my dog; I have no idea what she was doing
I felt good during my workout except for one rep on RFESS during my warm up where I went too deep. No problems during deadlifts and I don’t think I was leaning too much to either side.
