Lol. How old are you?
41 but doing better than most. Iām stubborn and donāt want to lose the ability to dunk yet.
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You sir, are killing it.
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3.13.26
I did nothing today. I wanted to go play basketball but decided against it. We had a 2pm appointment to check out modular homes so playing basketball at noon didnāt seem like a good idea. I wouldāve been rushing to get everything squeezed in so I just decided to wait. Guess Iāll try to get up early to play tomorrow.
Regarding the modular home thing - new homes always look awesome, but I donāt think we can afford it unless my wife keeps working and thatās one of the main reasons for this whole thing. Theyāve figured out where we spend the most time and theyāve highlighted those areas. I actually like the idea of less space. Our house is huge and we donāt use it all. It also allows the kids to disappear which Iām sure they love but that may not necessarily be the best thing.
Weāre all on spring break officially. Weāve been cleaning up the back yard, but I donāt know what I accomplished. I guess I cut up the Christmas tree and burned it in our tiny fire pit. The kids are currently cooking hot dogs over the coals and I just threw a brisket on the smoker. I picked up a 20 lb brisket for $4/lb and cut it into three chunks. The 9 lb piece will cook overnight and Iāll save the rest for later (I clearly suck at eyeballing things because the plan was to three equal chunks). I plan to smoke it for a couple hours and then throw it in the oven to finish. Itās going to be awhile.
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3.14.26
I made it to early basketball but it wasnāt great. The person responsible for opening the gym must have overslept because no one was there at 6:30. We didnāt get in until about 6:50. We didnāt have 20 guys so they picked captains and picked the first two team. I donāt really know anyone so I was not picked and ended up on a bad team for the first game. I think I only played four total games on the day which is plenty for my body, but not much compared to usual.
Came home and warmed up a ribeye and topped it with three duck eggs and some extra egg whites (chicken) and then had two pieces of bread with PB & J on them - basically a PB & J sandwich but I ate them one at a time like I wasnāt going to eat the second piece.
Brisket is hanging out in a cooler because the internet said to do that when itās done. I something about cooling down slower and the juices and tenderness. A lot of people wrap the brisket when it hits about 170 degrees internal temp, but I missed that window since it was cooking all night. I didnāt wrap it until I put it in the cooler. Fingers crossed I didnāt screw it up.
And now itās time to start my taxes. Iāve been procrastinating.
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Oh man. I just had a grade school flashback. 
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Me, too except I was always picked first. Iām not very assertive at pick-up basketball. Iām like, āHey, Iām here to get some exercise and play some ball. Donāt really care about anything else.ā
Itās tough to find a rhythm playing with strangers. I prefer to set screens, roll to the basket, or cut and rebound. Iām not a one-on-one player and I donāt force bad shots. Unfortunately in this environment, that often means I just donāt get the ball. Iām 6ā5" and was standing all alone in the lane and still couldnāt get the ball. My teammate looked directly at me and still didnāt throw it. It was a strange day.
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That is me in every sport Iāve ever played. Iām the softball right fielder if you know what I mean. I feel your pain. 
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This is a sad realization because I think it says more about me than anything else, but my āregularā Saturday game includes older and slower people and Iām magically more involved. Itās not that I force things. Itās moreso that most guys are unselfish and pass first. I also think that means the overall skill level is lower which elevates me in the hierarchy. So basically Iām not very good anymore and my regular competition is in the same boatā¦ Guess I just canāt run with the big boys anymore.
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Ok, I was just teasing but now I feel bad for teasing you.
No need to feel bad. I know you were teasing. I just keep getting frustrated with my favorite sport and Iām slowly figuring out where I belong.
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3.15.26 Bodybuild the Upper/Athlete the Lower
Week 7 TM Test - Trap Bar Deadlift
Warm-Up
Recumbent bike 5 min, foam rolling, jumps.
Trap Bar Deadlift
225 x 5
275 x 5
315 x 5
370 x 5
I was messing with my program worksheet earlier and thought I saw 370 as my TM for this. I didnāt bother looking at my training sheet during the session, but it turns out this was supposed to be 385. Oh, well. Based on how this has been feeling, Iām going to keep the TM the same and proceed with PR sets.
Hang Power Clean
185 x 3
195 x 3
205 x 3
Begin Anchor - C3 W1 D1
Bench
135 x 5
170 x 5
195 x 5
225 x 5
FSL
170 x 8 x 4 sets
Cable Row
180 x 10
200 x 10, 10
DB Lateral Raise
30s x 10 x 3 sets
Cable Curl
65 x 13
Press-Down
80 x 20
No clue on weights. Different gym and different labels. Definitely harder than 65 and 80 lbs.
Fell a little behind on my usual schedule so I combined the deadlift TM test with Day 1 of the Anchor. The Anchor has 5s PRO plus FSL at 4x8 for bench and press and PR sets and no supplemental work for squat and deadlift. The workout overall left me feeling pretty good. Switching to lateral raises instead of OHP for my pushing assistance was a good call. The cable row was also a nice change from just about everything else Iāve been doing. I can let it pull me forward and get a good stretch and plenty of flexion for my low back. That pulling/decompression makes me feel normal for a few minutes afterwards.
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Guilty Cardio
30 minutes on the Airdyne. It said I covered 9 miles and burned 372 calories. I put my watch on cardio mode where it just tracks heart rate and estimates caloric burn. It said I burned over 500 calories and my average heart rate was 144 bpm. I donāt think thatās right. This couldāve been a walk outside except itās 32 degrees and the wind has been blowing 50 mph all day. It was 78 yesterdayā¦
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3.16.26 Bodybuild the Upper/Athlete the Lower C3 W1 D2
Trap Bar Deadlift Day
I have confirmed that there is a basketball game with old people at noon at the gym tomorrow. I will be playing with them and donāt want to do a leg workout beforehand. I canāt go afterwards because Iām going to my good chiropractor who does all the stretching and tissue work before the adjustment. The appointments last at least 45 minutes. I think the tissue work is what I need based on my PT experience. Therefore, I needed to do this workout today even though I did the TM test yesterday.
Warm-Up
1 mile on the assault bike (3:30), some stretches, leg swings, and skips.
(start the workout timer here:)
Box Jumps
24 x 5
30 x 5, 5
with
Decline Crunch
BW x 15 x 3 sets
Trap Bar Deadlift
225 x 5
255 x 5
290 x 5
330 x 12 - felt pretty good, could have pushed for 15, but planned for 10 going in so this was a win. Been a long time since Iāve pushed a set to higher reps.
Hang Power Clean
195 x 3 x 3
Kickstand or Split Stance Squats
100 x 8 ea x 2 sets (50 lb DBs)
Kickstand RDL
100 x 10 ea x 2 sets (50 lb DBs)
45 Deg Back Ext
40 (fixed bar on back) x 15, 15
Hanging Knee Raise
20, 20
It really felt like I did more than that based on how long I was there, but I also had a seven minute phone call that interrupted me. My two younger kids had their tonsils removed last July. Weāre on a monthly payment plan and received a notice from a collections agency for both bills. Makes no sense, so I had to take the call. The doctorās office wants me to e-mail the notices because they think it might be a scam.
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3.17.26
Played noon basketball. The quality of play was terrible all around but it was exercise and I got to play a bit. I even made a few shots!
Hereās the nerdy data from my watch in āCardioā mode.
Iām currently sitting at my daughterās softball practice. I made myself walk when we got here because what else am I going to do? Might as well burn some calories during the 90 minutes weāre here.
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Did you have fun? I hope so.
I love nerdy data. Also, looks like you had a pretty good pace going!
Shots made, great walk.
Victories all around!
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It was enjoyable. No arguing or fighting.
I was tired going into the walk, but I did the same thing (a bit shorter) last week at a leisurely pace and didnāt even burn 100 calories. As much as I donāt want to turn it into a workout, a little extra effort tripled my calorie burn.
The only downside of this weekās activity is that Iām tired and Iām supposed to be getting after my first Anchor cycle in the weight room.
Itās funny, I have more time to do stuff and I want to train less. Something to think about for summer break. I hate getting up early, and some of my best sleep occurs between about 5am and 9am, but playing basketball at 0630 on Saturday mornings has shown me how much more time I get during the day if I get up early. I donāt want to get selfish again with my training, so early mornings might be the best way to balance thingsā¦
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3.19.26
I failed to do anything yesterday. I had good intentions, but it didnāt take much to get knocked off my plan. I met with my now former Chief to turn in my equipment. Iād planned to hit the gym afterwards but my wife needed me to come home so she could go have a mommy-son lunch date. Heās the middle child and squeezed between two girls so itās easy to see how he can feel left out of at least not prioritized. Our four year old is driving everyone nuts. She has no off button. I took her to the back yard to burn some energy and started looking at the deck I built last June. It needs sealed so I started trying to clean it off (impossible with all the little things that fall off the trees). I did my best to prep it for sealing. Itās supposed to dry for 24 hours after using the wood cleaner so that puts me at like 5pm tonight if I want to start. Itās also day one of March Madnessā¦
So I didnāt train yesterday, but I was on my feet a little bit. Iām going to combine my OHP and squat day todayso I can recover tomorrow and be slightly less sore for basketball Saturday morning.
As I said in my last post, I have more free time but want to be at the gym less. This is just a sneak preview of summer break. My preference is to sleep until Iām ready to get up which is sadly around 9am. I then drink some coffee (like right now) and slowly get motivated to go train. If we want to do something as a family and go to a park, then I canāt do that. It wrecks the best part of the day and Iām really not motivated to train after being on my feet for any length of time. So again, Iām back to looking at early mornings just to be a productive humanā¦
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Bodybuild the Upper/Athlete the Lower C3 W1 D3/4
Squat & OHP
Warm-Up
Stretching, kb squats, kb swings, and then the next stuff.
24" Box Jumps
3 sets of 6
Decline Crunch
BW x 12 x 3 sets
Squat
135 x 5
195 x 5
225 x 5
255 x 8
Yeah. 8. That was my PR set. Iām going backwards. I could have hit 10 total but they would have been slow grinders. Actually, every rep feels slow. I was also getting out of breath and didnāt think it was worth the risk to lose my brace and get hurt. My TM is 15 lbs less than the last cycle but maybe I need to drop it more?
Hang Power Clean
185 x 3
195 x 3
205 x 3
The plan was 3x3 with 195 but my legs felt shot after squats, so I loaded 185. It moved really well so I decided to increase weight each set. At least one thing went well today.
OHP
95 x 5
110 x 5
125 x 5
FSL
95 x 8 x 4 sets
with
Pull-Ups
BW x 7 x 5 sets
BW x 6, 5, 5
Hit the wall about halfway through these. HR jumped, started breathing heavier which never happens on OHP. Iām not sure if it was blood sugar, accumulative fatigue, Iām a wuss, I donāt know. My stomach started growling during the session which rarely happens. All I know is that I had all the time in the world and zero gas in the tank. Jimās Jack Sht protocol keeps calling my name.*
Iāve been taking electrolytes every morning since my squat TM Test and took them with my pre-workout today.
45 Deg Back Ext
25 x 15 x 3 sets (held the weight at my chest)
Hanging Knee Raises
20 lbs x 10 x 2 sets
Machine Fly
175 x 15 x 2 sets
It was a good session to do the sled but I just left. I feel a little better now that Iāve had lunch but not exactly wound up.
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I very much doubt it.
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