Ya know, stabbing someone feels like something that falls under the category of “things that you know whether or not you did.” Furthermore, if you for whatever reason weren’t sure if you DID stab someone or not, it would be like, in the stomach, or the leg, or the arm. But the neck? I can always tell you, sober or drunk, night or day, whether I have or have not stabbed someone in the neck that day, with absolute certainty.
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Yep, it was pretty uneventful in terms of getting them in handcuffs. The first guy was 72 years old (and a crack head) and sleeping in his recliner when I found him.
Right!?
This poor girl is in her early 20s and is a hard core drunk. I asked her what her last clear memory was and her response was “drinking last night and drinking three nights ago”. It’s sad.
Yeah you’ll be fine with two. Carbolin-19 doesn’t have any stimulant in it, I know for example HOT ROX also has Carbolin-19 in it, so it’s not recommended to take both simultaneously. I used to take 2 in the morning first thing, 2 in the pm, and the coffee was flowing all day.
Yes I’ve taken it while in maintenance and surplus, still do actually! While my daily nutrition is still calculated and consistent, I’ve been able to maintain very solid conditioning and I’m sure the Carbolin-19 plays a role.
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3.18.19
Woke at 216.0 lbs so it looks like my weekend binge followed by the “just don’t eat” diet paid off. I took some new measurements this morning just to set a benchmark for the Carbolin 19. I guess the best way to see if something has an effect on you is to measure everything before and after.
I was hoping for some anavar like changes but @ironone went and ruined my hopes and dreams 
I’m not sure how to use my color coding for positive and negative changes at this point. I’ve always known that my chest measurement grows and shrinks along with my body fat so obviously I have back fat. I’d like for that measurement to stay the same or grow but I think the reality is that it’s going to be body fat percentage based until I make some drastic physique changes.
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When can I do it then?
That sounds like a rough day J. Sounds like you handles it admirably though
Yeah, I’ll take my mundane production-based work problems any day. My grandfather and uncle on my Mom’s side were both cops, and then my uncle was DEA in Florida for a lot of years, and I’ve heard enough to know you guys have to deal with some messed up stuff on a regular basis. I actually considered getting into law enforcement after I got out of the Navy, but ended up going into the same field I trained for in the service. My uncle is an electrician and farmer now, and 10x happier. He did put in 20+ years, though.
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Man that day sounds like a ton of fun! You are a patient man. I’d have so much trouble not loosing my cool with art the dumb people you have to deal with everyday. Good for you man
I’m a pretty mellow guy so I don’t get too worked up at work. Occasionally someone will push my buttons but I’ve learned to control myself. I’m also smart enough to be able to acknowledge potential consequences even when I’m in the moment.
I had a temper as a kid. I think my dad beat it out of me though! I will admit that I’m actually a little scared of what might happen if I ever lose my temper. Will all of my suppressed rage come out in one moment?
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Chest Day
WARM UP
5 minutes on the bike, L11, 1.35 miles. I was scanning the forums and clearly not peddling as hard as usual. I’ve been getting 1.40 to 1.44 miles in that time.
INCLINE BENCH
bar x 50
135 x 5
190 x 3 x 2 sets
175 x 5 x 3 sets
Last week I did 185 for 4 sets of 5. They were slower than I’d like but I thought I could move up to 190. Today was a weak day.
PULSE UPS (between sets of incline)
4 x 15
DB BENCH (no lockout)
60s x 10, 10, 7+3
MACHINE BENCH
110 x 8 heavier than last week
100 x 10, 8
70 x 11 mTor set w/ 5 sec ecc and 15 sec stretch at the end
CABLE TWIST
70 x 12 ea
DECLINE DB FLY
25s x 20
30s x 20 x 2 sets
CONDITIONING
Well, I attempted to play basketball again today. My knee let me know I have an issue but it wasn’t really painful. My hip ached a bit from time to time. The biggest problem was that I felt weak and my stomach was growling as I tried to play. Typically I don’t notice hunger when I’m being active. I just felt off all around and couldn’t really put my finger on it. Well, then I got dizzy after one possession. That’s when it occurred to me that I’m just flat out depleted. I thought for sure I ate and drank enough calories last night but apparently not.
I just ate the lunch that I packed for work yesterday - 7/8 cup rice w/ soy sauce, 6 oz pork strip, 3 oz broccoli w/ 2 TBSP of zesty Italian dressing, and 100 grams of my son’s pasta. I’m still starving. That meal was between 700 and 800 calories and my stomach feels like it’s not even there. I’m sure I’ll be eating again soon. I just have to find something that’s high volume and low calorie so I can stay on budget today.
Oh, I did finish one game of basketball. It took about 14 minutes. My team lost because I couldn’t play defense. I was slow to process things and slower to react. My hunger and depletion was a problem for me so I called it after one game. I had the shakes a bit too, but I really didn’t feel like I deserved to play anymore after giving up the game winning point without putting up much of a fight.
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Na you got this you special snowflake 20lbs LBM for you!!! 
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3.19.19
Woke at 215.6 lbs. I’m pretty sure the last time I was this light was about this time of year in 2016. I dropped from the low 220s to 212 or 213 by not lifting and drinking Busch Light for most of my calories. I was gutting a bathroom made with lathe and plaster.
I decided to take a page out of @jackolee’s book and start tracking quad, ab, and chest skin fold measurements. I’m not putting them in an equation for body fat; just using them as another tool to assess body comp.
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Where are you at for the skinfold measurements. I found the hardest part was trying to get the same pinch every time. My calipers are spring loaded so I know the pressure I squeeze with is the same though so that helps
I have some good spring loaded calipers too. Quad is 14, abdomen next to belly button is 8, chest is 10.
For an overall comparison, my quad was 15, ab 9.5, and chest 8.5 last time I made my wife do the full seven site test. My body fat was 10.88% and my weight was just under 225 lbs.
I think age is catching up to me or I messed something up. I’m lighter than I’ve been in a long time but I don’t look the way I expected. There’s also a chance it’s related to dealing with hip pain for two years and constantly modifying training because of it.
I forgot to mention I’m going to try to change my eating habits to see if I feel any better.
I’ve been doing the following:
Double protein shake or skip breakfast
Double shake and banana around 10
Lunch around 1 or 2
Dinner around 5:30
Snack if I have calories left
This leads me to eat most of my calories in the afternoon and evening. I’m going to try to eat four times a day with equally sized meals. They’ll have to be 600 calories and have 60g of protein.
I’m reading a nutrition book and it said that people who skip breakfast typically eat too much in the evening. We’re supposed to wake up hungry and eat. It also said most people don’t eat enough for breakfast causing them to snack before lunch.
The author has a point. I usually skimp on breakfast because I think it makes me more hungry in the mid morning. But I also probably don’t eat enough food.
I started today with 60g of oatmeal, a banana, almond milk, and two scoops of whey. It totaled 642 calories. We’ll see if this holds me over til lunch. At the very least, I shouldn’t feel weak and shaky at the gym like I did yesterday.
By the way, cutting up a banana and cooking it with the oatmeal makes it delicious. You should try it.
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Back Day
WARM UP
5 minutes bike, L11, 1.41 miles
HANG CLEAN PULL
155 x 5
205 x 5
265 x 5 x 3 sets
285 x 5
335 x 5
HANG SGHP
205 x 5 x 3 sets
PULL UPS
8, 8, 8, 5-2-1
CABLE ROW
160 x 10
180 x 8
180 x 6
200 x 4
220 x 3
100 x 50 (breathing breaks at 30 & 40)
DUAL CABLE LAT PULL DOWN
65 ea x 10
72.5 x 8
80 x 6
87.5 x 4
95 x 4
50 x 20
REVERSE CABLE FLY
20 x 10F/10T/10B x 3 sets
Skipped calves to play basketball. Lifting took 70 minutes so I only had about 30 minutes left.
CONDITIONING
1.25 games. I subbed for a guy towards the end of the old man game and played one full game. The one full game was great. Good tempo and competitive. I also went 5 for 5. We lost but I had to leave so I didn’t care._
My hip began to ache during clean pulls. Both the hip and knee ached during basketball (like a 2 out of 10). All in all I’d say it felt pretty good but I’ve got to get rid of this pain. It’s inhibiting muscle function and making me weak. That’s not going to help with my recovery.
Today’s top set of pulls.
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That looked heavy, but I don’t know how clean pulls should be like.
just because you don’t have as much pain as you had a week ago, doesn’t mean you can go mental on everything.
Last time it was a 1 of 10, today 2, tomorrow 3 you get it.
Just saying be careful J.
Good to see you back lifting some good shit.
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Dude, I think you should stop doing heavy clean pulls and SGHP. That’s a ton of stress on the hip on the concentric, and even more stress when catching it at the bottom. Both movements involve explosive hip movement, and neither of those movements are in the Tried and True BBing Template - or on any bodybuilder’s list of back exercises anywhere.
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Frozen berries. Trust me on this.
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It was heavy! But it actually felt pretty decent. Five reps was pushing it.
I added 2.25 games of basketball to the week. I wouldn’t call that going crazy. I won’t be playing tomorrow either.
That last hip injection was supposed to eliminate my pain. The surgeon hasn’t limited me in any way and I’m following the physical therapists rules. Clean pulls and high pulls are the only way I can test my hip right now.
For the most part I feel pretty good. My number one issue is still the IT band syndrome. My MRI revealed that my hip capsule is in good shape. The only issue is that bone growth and we’re still not certain if that’s a problem. Even if it is, it can’t be removed until it stops growing.
Heavy movements shouldn’t hurt me. I’m mostly addressing a weak glute medius and an anterior shift of my femur, but that doesn’t shut me down. If it did, then the PT would tell me.
In regards to the shift of my femur, I can get it properly aligned with some band exercises. It results in instant improvement of the IT band pain. It’s the same stuff you see fit treating anterior pelvic tilt and FAI.
Aside from that bone growth, I feel like I’m on the road to recovery with my hip. Everything we’ve found at PT goes along with what I’ve been feeling. Hopefully if we can address and fix my issues then I’ll get back to normal hip function and pain free living.
I’ll be sure to ask the PTs tomorrow if I can and should be doing cleans, pulls, or high pulls.
I can’t Deadlift so I thought the pulls were a good substitute. My PT said not to go past 90 degrees of hip flexion. The safety bars in the video are as low as I can go on a rack pull. I thought I’d get more out of the pulls.
Are you working with specialist sports PTs? Either way, even if you’re cleared to do the movements, I think the risk-reward is really low and those movements just aren’t meshing with the bodybuilding mindset. I hope I’m wrong and you can safely keep doing them, because they are sweet exercises - I just think for hypertrophy purposes in a rebuild period, you’d be better off saving hip-heavy movements for leg day, and putting some chest-supported rows or something else in there.
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