I haven’t been out of breath since December so I’m probably out of shape lol!
Thanks for trying to make me feel better!
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You’ve been working out almost everyday since surgery.
You’ll get in shape pretty quick Big J.
Take them stairs every other day, might even be good for the hip, might not.
How’s the hip btw. You’re 2 weeks out i can see.
But is it good, does it hurt or anything?
I don’t have any pain or issues about 98% of the time. The other 2% is discomfort in the tissues around the hip that were disturbed during the surgery. I still don’t do anything that flexes my hip past a 90 degree angle. If I do then I feel a pinch which is normal. As time goes by I can flex my hip more and more and until I feel the pinch so I guess it’ll just go away with time.
I told my physical therapist about it and he asked me if it hurt enough to force me to stop or if I could work through it. I told him that I don’t know because I stop when I feel it; I don’t want to push it. Hopefully I remember to bring it up with the doctor on the 13th.
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3.4.18
Woke at 223.6 lbs.
Yesterday’s Nutrition (estimated at dinner)
4373 calories, 520g carbs, 157g fat, 258g protein.
Dinner was a pasta dish made by my mom. It’s pretty simple: noodles, sauce, meat, and cheese baked in the oven. I just don’t know how much of each or how much I actually ate. I also had ice cream.
I’ve lifted for 12 days in a row now. I don’t think I’ve ever over trained and I doubt that I’m there now but I’m exhausted. I’ve slept decent enough the last two nights. Friday night wasn’t phenomenal but it wasn’t bad enough to feel this way. I don’t think I woke up at all last night (which is rare these days). I feel like I could use another three hours of sleep today. I got around 7 hours last night. The only thing I can think of is the toll that running Best Damn every day is taking. The low volume part of it might be fooling me. I was tired yesterday morning too but it wasn’t this bad. On top of that I’m not really tired when it’s time for bed. All I know is that I need a nap.
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A single day off will not kill you… take a day off
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I know! It’s just hard to take the day off when I’m “at work” and I can go two floors down to the gym and workout! This perk won’t last forever!
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Remember this??? I’m at 3750 now 
I’m trying to “bulk” at the rate of 1.5 lbs per month but when this is all said and done I think 4000/day is feasible as long as I keep my training up to speed.
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Didn’t I tell you 
You’ve done really good job with upping your maintenance, and when you get to train legs at full power it’ll push your metabolism even further
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I’ve decided to take the day off and eat for recovery
Vegan blueberry pancakes for breakfast, pizza buffet for lunch, and whatever I find at home for dinner plus some Pendleton whiskey while catching up on basketball.
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I need this diet strategy. Help plz
3.5.18
Woke at 223.0 lbs which his surprising considering my food yesterday. I ball parked my lunch buffet consumption and didn’t really eat much else for the day. I tend to overestimate when I eat junk to be safe so I have no idea if this is even close…except for the protein. I didn’t get much protein.
Yesterday’s Nutrition
4809 calories, 606g carbs, 155g fat, 140g protein.
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BD 5/3/1 C3 W1 D2
WARM UP
10 minute interval on the Precor Elliptical 0.89 miles
DB ROW (R/P)
100 x 6
110 x 6
130 x 9-4-4 with hooks
4 WAY HIP MACHINE - - EXTENSION (DROP SET)
205 x 10
235 x 8
280-265-250 x 6-8-10
REAR DELT MACHINE (MYO)
110 x 10
120 x 10
130 x 10-3-3-3-3-3-2
HANG SGHP (very little lower body involvement)
95 x 10
115 x 5 x 4 sets
MACHINE CURL 21s
65 x 10B/10T/10F
75 x 10F/10T/10B + 10 sec iso hold
Played on the loaded carry machine and learned that it’s also a push machine. It’s set on an incline and you adjust the belt resistance and basically control the speed with your walking. You can grab the front and drive your legs like pushing a sled. Pretty neat toy for a commercial gym.
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3.6.18
Woke at 223.6 lbs.
Yesterday’s Nutrition
3716 calories, 444g carbs, 97g fat, 261g protein.
BD 5/3/1 C3 W1 D3
WARM UP
Precor Elliptical 5 min
SMITH OHP (5/3/1 + CLUSTERS)
105 x 10
120 x 5
135 x 5
155 x 7
clusters
185 x 1
175 x 1 x 3
Too heavy here. Thought I’d use my TM but it’s too heavy. I’m supposed to pick a weight I can do for 2-4 reps.
SMITH SQUAT (mTor)
105 x 10 x 2
105 x 10 + 20 sec hold
My feet are out in front of the bar on these so I can get close to parallel without going past 90 degrees of hip flexion. It also loads the quads more.
OH ROPE EXTENSION (mTor)
100 x 8
110 x 8
120 x 10 + 20 sec stretch
CABLE FLY (DROP SET)
70 x 10
80 x 8
80-70-60 x 6-8-10 + 10 sec stretch
MUSCLE SNATCH + OH HOLD
95 x 5 + 20 sec hold x 3
No room to walk so I had to settle for a standing overhead. And this was inspired by CT…
NETFLIX & CARDIO
Precor Elliptical 20 min 4:1 intervals 1.80 miles.
The new Elliptical machines have a log-in and you can watch Netflix! Cardio just got a lot more appealing.
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Gotta try that snatch hold and walk, can dumbbells do?
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I think so. He says to use narrow and wide grip. I thought about DBs for the walks too. Maybe next time. For some reason I thought the muscle snatch would be easier than it was. 95 lbs was challenging.
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Nice work man…closer and closer to full release.
Will you always have to protect the hip like this past workout?
No. I’ve been told that I’ll need to avoid squatting past parallel and high impact loading activities in the future.
I don’t break parallel now so I’m good there. The high impact thing might be a problem because I love basketball. I’ll just reduce my frequency. The days I’d playing for 1-2 hours Mon-Wed are over but I can play in leagues once a week. I’ll just do my own conditioning and work on shooting. I’m a garbage player and thrive on rebounds and put backs so decreasing the number of max effort, off balance jumps in a week will be key.
Hey Big J
Muscle snatch and OH hold and walk, sounds good. Might be a thing to do on OHP day.
Clusters, it was part of the layer right?
I recall something about hitting a top weight of 1 - 3 reps, reduce weight and do clusters with that.
Did the layers a couple of years ago, 3 - 4 weeks and I was toast.
It’s been great to follow your rehab.
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My first experience with clusters was with layers but CT added them to his Best Damn Program For Naturals 2.0. I enjoyed them with Layers and I figured it would be good to rotate them with the rest/pause sets every couple of cycles.
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3.7.18
Woke at 222.2 lbs.
Yesterday’s Nutrition
3522 calories, 464g carbs, 56g fat, 219g protein.
Best Damn 5/3/1 C3 W1 D4
WARM UP
Precor Elliptical 5 minutes
HAMMER ROW (MYO)
180 x 10
230 x 10
270 x 10-5x3
NEUTRAL PULL DOWN (R/P)
180 x 6
200 x 6
220 x 6-4-4 w/ hooks
SL RDL
40 x 15 ea
45 x 15 x 2 sets ea on the Smith Machine
REAR DELT MACHINE (mTor)
50 x 10
70 x 10
90 x 11 + 14 sec hold
NETFLIX AND CARDIO
Precor Elliptical Incline 10, Level 7 15 minutes, 1.39 miles while watching Ozark
I spent some more time writing workouts this morning and laid out a full body version of my beloved Best Damn 5/3/1. It has a good mix of intensification techniques and includes my favorite power clean program. I’m not sure if I’ll ever run it but I wrote it out as an option.
I looked at my 5/3/1 Full Body program from last year and it seems like a waste of time if I’m not putting effort into every set. 3 x 10 on assistance work seems futile if I’m not pushing the sets. I could push the weight or do double progression to make them more worthwhile but I’m enjoying the Best Damn techniques. If it ain’t broke, don’t fix it.
I’m not sure how much energy I’ll have when I have to go back to my real job so a three day per week program might be necessary.
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