SL RDL
25 x 15 each x 2 sets These don’t feel great on my left hip. I can’t go as far as the right due to a pinch. That also makes it hard to get a stretch and work the muscle fully so I switched exercises.
POWER WHEEL LEG CURLS/GLUTE BRIDGE
10/10 x 2 sets
DB/BB ROW (R/P)
85 x 6
100 x 6
135 x 6-3-3 (barbell)
REVERSE FLY / FACE PULL
Black band x 20 x 2 / 20
STRAIGHT BAR CURL (R/P) (all with a little body English)
95 x 6 x 2
95 x 8-3-3
Going rest/pause wasn’t the plan but it happened. I had to modify my usual workout since I stayed home. No cables or machines here. Usually that’s not a problem but it’s tough to hit back, hams, and glutes when you picky have free weights and you can’t load your hip. Overall it was a decent workout.
I’m in the process of actually putting a finish on my platform. Coat number one of poly is drying. Once the poly is dry then I can put down my Punisher decal that matches my avatar!
It’s really cool to see how you stack up against other people
And it’s kind of a dose of reality, it’s really easy to become a bit too self-critical when you are constantly around above-average people (physique-wise) at the gym
And here in the forums. I see all of the pics and PRs and it’s tough to feel like I’ve accomplished anything. I’m also taller than 95% of the population
I didn’t think I was that tall. I would’ve guessed 80%.
I’m close enough to the finish line that I just ask myself these two questions:
“What do you think you will gain by starting two weeks early?”
and
“What do you risk?”
The answer is that I’ll gain basically nothing but risk starting over from scratch. It’s easy to concede the argument (to myself) when I look at it that way.
Yesterday’s Nutrition
3731 calories, 426g carbs, 132g fat, 248g protein. I’ve had to eat peanut butter the last two nights to get my calories. It’s a strange feeling to run out of time for food in the day. I’m used to being hungry and waiting for the next meal.
BD 5/3/1 W6 D5
BENCH (5/3/1 R/P)
135 x 10
180 x 5
200 x 3
220 x 7-2-2 (1 better than last time but I wasn’t afraid to miss the rep either.)
SEATED DB OHP (MYO)
45 x 10
50 x 10
55 x 12-3-2 superset with
SPLIT SQUATS (mTor)
BW x 10 ea x 2
BW x 10 + 20 sec hold in bottom position
SKULL CRUSHER (MYO)
85 x 8 x 2
85 x 10-3-3-3-2
Knocked this out between 5-6am at home. Not my best workout but not terrible either. I struggle to feel like I’ve accomplished anything when I can’t do much with my legs.
Lunges. I’m going to do lunges. I have approximately 5 pushing leg days left before my appointment. Doing sets of 100 on walking lunges will get me by. I just have to stop short a bit on my depth.
Today will be my final workout of this cycle of Best Damn 5/3/1 Rise of the Machines. Tomorrow I will start my third and final cycle. I will be on week two when I get released to start lifting again. I’ll finish out the cycle while doing light stuff on double-leg lower body lifts like squats and deadlifts. Hopefully it doesn’t take much longer than two weeks to re-acclimate myself to those things but I’m not holding my breath. Instead of 5/3/1 and intensification sets I might be doing basic rep schemes for 1+ cycles of 5/3/1.
I’ll do what I can on deadlifts as far as technique—probably conventional. I might start with box squats but I don’t have a box at home and the bench will be too low. Hopefully I can do some light power cleans too. I’d love to stop the REHAB version of my training at three full cycles but it might take a fourth before I’m ready to push it again.
SEATED CABLE ROW (SINGLE-ARM) (MYO)
80 x 10 ea
90 x 10
100 x 11-3-3-3-3-3
LYING LEG CURL (mTor)
80 x 10
90 x 10
100 x 13 + 20 sec hold
NEUTRAL GRIP PULL DOWN (mTor… and Drop Set)
130 x 8
150 x 8
190-150-130 x 6-8-10 I felt like a drop set would feel better/do more for my lats today.
SGHP (HANG)
75 x 10 x 3 More like upright row.
REVERSE CABLE CURL (21s STYLE)
70 x 10B/10T/10F
70 x 10F/10T/10B
I think I’ve decided to have a designated day for each method. I’ll do R/P and mTor sets together because I just don’t want to do an entire workout of mTor sets. I think I can manage to give the myo reps their own day. And then I’ll be throwing in some 6-8-10 drop sets on the isolation movements… so many methods to play with…
Yesterday’s Nutrition
3665 calories, 395g carbs, 121g fat, 230g protein, and about 3 ounces of Pendleton whiskey.
Today will be Cycle 3, Week 1, Day 1 of my rehab program. I’m thinking about just walking the stairs a few times for my pushing leg exercise. We have like 12 or 13 floors here. I’ll take the elevator back down though
WARM UP/CARDIO/LEG TRAINING
Walked the stairs hitting every other step to the 13th floor, took the elevator down, and did it again. I was taking 12 steps per floor for a total of 288 steps. By the 9th floor on the first round I was breathing heavy like I was sprinting. I’m pretty sure I maxed out my heart rate. I thought three rounds would be simple enough but I called it at two. My lungs/chest still hurt. I’m out of shape.
INCLINE BENCH (MYO)
135 x 10
150 x 10
165 x 12-3-3-3-2
HAMMER BENCH (LYING DOWN) (mTor)
100 x 8
100 x 8
100 x 15 + 20 sec stretch
CABLE LATERAL RAISE
10 x 10 x 2 sets mTor
30-20-10 x 6-8-10 —Too heavy but those were the first three plates on the stack.
You probably aren’t that out of shape, stair walking is just hard work. At my last place of work unused to walk 13 floors to my office every morning and by the tenth floor I was always puffing like an old steam train. It did get easier over time but was always still hard work.
