10.25.19
Just wanted to make an official entry to mark the date. No training today. I had in-service for work and it ran from 0800-1815 with an hour lunch.
I’ll try to do my short upper body session tomorrow.
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10.26.19
Well, I think I’m going to put off training until tomorrow. I have a “Well Day” I have to use by mid-December. If I use 24 hours or less of sick leave during a six month period then I get a free day off to use in the next six month period. I thought about it yesterday and it occurred to me that this is the last weekend I have to work. I have to use that day off so I might as well use it to get an extra day with the family so I took tomorrow off. I’ll go to the Y and enjoy a full workout instead of rushing through one in a half hour during my work day.
After today, I’ll work Thursday and Friday and then switch to my new schedule with Saturdays, Sundays, and Mondays off. I can’t wait!
Oh, and I finally added to my blog. I wrote about counting calories and how it made me crazy. 
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That’s a really smart concept, rewarding not taking sick days. I mean that sincerely.
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It’s one of our union perks. The City never wants to give us money so we try to get things that don’t effect the budget. They don’t care that they’re paying me to stay home. They just care that it doesn’t cost them more money.
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That’s pretty sad.
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But presumably that does cost them more money, in that they now have to not only pay you, but also someone else to do the job you would be doing?
Someone else might have to do the work that I would do, but they were going to be there anyway. The City views the budget in years. The police salary budget is set by the year. Giving us a bigger raise will increase that. Giving me an extra day off for not using sick leave will not. And you have to remember that I didn’t stay home sick in order to get this day. I’m sure it’s a wash.
You have to remember that this is a government service job. We’re not getting paid to generate revenue.
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This is probably the key here to be honest. I forget there’s a big difference between public and private sectors in terms of mindset.
Yep. There’s no production or product. We show up and handle whatever happens. Some days we’re busy from start to finish. Some days it’s so slow that we get bored.
10.27.19 Upper
DB INCLINE
55 x 8 x 3 sets
superset with
TRAP BAR ROW
160 x 8 x 3
MACHINE LAT RAISE
80 x 8, 10, 10
superset with
HAMMER PULL DOWN
205 x 8 x 3
HAMMER ROW
190 x 8 x 3
superset with
DB BENCH
65 x 8 x 3
EZ BAR CURL
80 x 15 - 60 x 10 dropset
SKULL CRUSHER
80 x 10-5-3 rest/pause
ELLIPTICAL
17 minutes, 1.70 miles, 2:1 interval L7/i7 : L14/i14
Did some extra delt stuff at home because the machine raises didn’t satisfy me.
Got home in time to join the family on a walk to the park where we kicked around a soccer ball for over an hour.
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You have a blog?
By the way: I think you’re onto something with the “too light” concept (which is exactly why everyone loves 531, I guess). Grinding reps out just digs too deep a hole.
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Yes, I do. It’s not on Pwn’s level but it’s kind of fun to write down some of the craziness in my head.
https://averagejohncoaching . blogspot . com/
Remove the spaces around the dots and that should get you there.
It works for me but the difference between what I like and 5/3/1 is that there will be no AMRAP sets. Those can still turn into a grind.
I’m actually in a new place with this training. 160 on trap bar rows is tough. I’m doing it for the second week in a row. I’m not missing reps but I had to put the bar down for a moment on the 5x8 day last week. I don’t have much room to add weight so I’m going to add 5 lbs next week and the week after and just try to hold on til I get back to the 5s phase (this is week 1 of 3 in this phase). I’ll definitely have to reset after the three weeks of 5s.
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You snuck a couple extra blog entries in there since I last looked, will definitely try and catch up over the next few days.
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read this as hammer throws and my immediate thought was J has started highland games…awesome.!!
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I used to eat a burrito and three soft tacos as a regular lunch. I can crush a large hand tossed pizza from Pizza Hut. I could go on, but I think you get the point. It’s not so much that I can eat a lot; it’s the part where I’m hungry soon after that makes it hard for me.
@Frank_C respectfully, you are describing meals that aren’t exactly known for their satiety compared to how calorie dense they are. I vaguely recall reading in one or two T-nation articles about how fat combined with carbs tend to encourage us to overeat. Furthermore, bread for some people are a trigger food. Lastly, wheat et al. can be a stressor to your body, thus promoting fat gain. @mertdawg would be able to elaborate to a greater extent than my poor recollection allows at the moment.
Surely, you could eat a caloric surplus of potatoes and whole meats, but it’d be far tougher. And, with any luck, you might end up not feeling so hungry. Personally, I’m trying to learn more what it means to be satiated as opposed to stuffed.
The point was to illustrate quantities of food. A Chipotle chicken burrito with beans and rice is still 600 calories without the cheese, sour cream, and tortilla (which would be a burrito bowl). Two of those is 1200 calories. Two of those with the good stuff is 2600 calories (add back the cheese, sour cream, and tortilla).
I can also down a 16 oz T-bone steak with potatoes and veggies and be hungry within 90 minutes to two hours. Swap that steak for two 1/3 lb cheeseburgers made from 80/20 beef and it’s the same.
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I don’t have Chipotle in my country so it’s hard for me to relate, but for me tortilla wraps triggers something in me. I can have eight. Twelve. Pizza buffets are dangerous too. I think one pizza here is a lot better smaller comparatively in size to US sizes so I don’t believe it compares all that well.
But the one I quoted is the only thing to me that sounds like a clean wholesome meal and the only one where I’d start asking follow-up questions if,
- diet is otherwise comparatively clean (the meal is representative of meals had on a whole),
- fats aren’t downplayed significantly,
- bodyfat is in the teens,
- it’s been a while since your last deficit.
Have you ever been fat? It seems you have been given a gift. You may just be overthinking and worrying too much about nothing. You being able to eat a pound of beef with potatoes and are hungry that soon after is amazing.
As a current fatty I couldn’t help but chuckle at the last few posts. This best describes what’s going through my head:
I won’t allow it. I topped out at 250 lbs last year. I get obsessive with food when I start to approach what I think is 18% body fat. I haven’t gone more than a few months without tracking, measuring, and weighing my food in about 10 years. I don’t satisfy my appetite very often. I’m pretty confident that I’d be fat if I didn’t track my food. I’m trying to figure out how to eat without being OCD about it and also not gain weight.