Keeping My Head Down, Doing My Thing

Training Training Logs
61

2021.6.15

80,8 kg

1913 kcal, 66,6 g fats, 128 g carbs, 201 g protein
Just gnaw-my-own-arm-off hungry today; no idea why. Kept it clean, though.

Morning — Round 1, Week 3, Day 2: Leg Tabatas

Warm-up

Beat your boots
5 + 5 + 6 + 6 + 5 + 5 + 6 + 6

Lunges
3 + 3 + 3 + 4 + 4 + 4 + 4 + 4

Good mornings
8 x 5

I really don’t like Tabatas — not because they’re tough (they can be), but because they force you to consume so much energy timing the sets and rests, and then recording it all. I find stappers and even ladders more effective, principally because there’s less faffing with stopwatches and more time to focus on what you’re doing.

Afternoon: PLP

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 15: Pronated grip: 7 + 6 + 5 + 5 + 4 (27)

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62

Good on you for keeping it clean!

63

Thanks! I have a friend’s 40th birthday dinner to attend today, so I’ve been trying to limit the damage . . .

The calorie restriction is definitely working — even if it impinges on energy levels quite significantly — but life gets in the way sometimes, which slows progress down. The good thing is I’ve found what works for me, and can get back to it quickly.

I’m looking forward to the next phase, though, when I can increase activity levels and the calories to fuel them, and make some progress with life. :grin:

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64

I was under restriction for so long I didn’t even realize just how much of an impact it was having on my energy—not so much in the weight room, I could get up for my workouts and they usually went well, but just in daily life generally.

It’s awesome that you’ve found what works for you: so just keep your head down and do your thing! :slightly_smiling_face:

65

I’m in the same boat that you were in — definitely have enough energy for my “workouts”, but just about nothing else. I remember reading this in your log a while back and recognising myself in it.

I’m working on gradually increasing my activity levels, and then along with that, my calorie intake. Patience and consistency win the day, I think . . .

You’ve made amazing progress, and I hope to get there some day too. :heart:

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66

2021.6.16

80,5 kg

— kcal, — g fats, — g carbs, — g protein
Attending a friend’s birthday dinner, so not tracking today.

Morning — Round 1, Week 3, Day 3: Pull ladders

Warm-up

Each set per exercise + rest = 7.5 minutes

Let-me-ups (inverted bodyweight rows) with pronated grip
1 + 2 + 3 + 4 + 5 + 6 + 7 + 6 + 5 + 4 + 3 + 2 + 1 + 2 + timer expired

Let-me-ins (towel rows)
1 + 2 + 3 + 4 + 5 + 6 + 7 + 8 + 9 + 10 + 11 + timer expired

Let-me-ups (inverted bodyweight rows) with supinated grip
1 + 2 + 3 + 4 + 5 + 6 + 5 + 4 + 3 + 2 + 1 + 2 + 3 + 4 + 5 + timer expired

Let-me-ins (towel rows) with palms up
1 + 2 + 3 + 4 + 5 + 6 + 7 + 8 + 9 + 10 + timer expired

Skipping afternoon workout today because of party & dinner. Back on the horse tomorrow.

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67

This approach seems to have done the trick for me, at least recently.

Not so much for patience, if I’m honest: my sense of urgency to be lean now was driven by some other life experiences, and I’m actively sorting those—but increased activity (conditioning, in particular) and relaxing my caloric restriction have done wonders for my headspace.

That and all of the awesome folks in here. I was in a vacuum (and not just because of COVID), but getting input, feedback, and virtual "Atta-boy!"s through this forum has be a game-changer.

So, atta-boy! Keep up the good work… And enjoy your friend’s 40th!

68

Thank you so much for your kind words! I know exactly what you mean, both about the sense of urgency driven by other life experiences, and about having been in a vacuum — I recognise so much of myself in your log, you wouldn’t believe it.

It’s so true that the encouragement and sense of connectedness one gets from the wonderful people here makes such a difference to one’s headspace.

Atta-boy back to you! :heart:

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69

2021.6.17

81,2 kg

1594 kcal, 36,8 g fats, 76,8 g carbs, 243 g protein

Morning — Round 1, Week 3, Day 4: Core supersets

Warm-up

V-ups:
5.8@8 gradually better
5.8@8
&
Russian twists:
12@8
12@8

Supermans (stretch during rest before set):
5.8@7 gradually better
5.8@7
&
Swimmers:
12.4@8
12.4@8

Bicycles:
5.8 stiff
5.8 still stiff
&
Leg lifts with hands on chest:
12.8@8
12.8@9

Afternoon: PLP

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 15: Pronated grip: 7 + 6 + 6 + 5 + 4 (28)

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70

2021.6.18

80,9 kg

1533 kcal, 41,7 g fats, 85,4 g carbs, 211 g protein

Morning — Round 1, Week 3, Day 5: Stappers

Warm-up

As many cycles as possible in 20 minutes with no rest:

10 alternating back lunges
8 Let-me-ins (towel rows)
6 Push-ups

Upped the pace a bit today and managed 9 rounds. Had lots of energy (wish I knew why! ).

Afternoon: PLP

For P & P always explosive up, 1-2-sec pause, 6-sec eccentric; for L always 6-sec pause at bottom each side

Day 16: Supinated grip: 7 + 7 + 6 + 5 + 4 (29)

Dragging a bit on the PLP because I’m getting closer to the limit of what I can do right now, but kept good form throughout. My knees and right elbow are a little angry with me, despite all of today’s lunges being reverse lunges, so I might need to rest tomorrow (which is programmed in anyway).

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71

2021.6.19

80,3 kg

1548 kcal, 41,2 g fats, 84,4 g carbs, 212 g protein

Morning: Push supersets

1 set of each superset + rest = 4 minutes. Explosive concentrics, pause at “top”, slow eccentrics

Warm-up

Push-ups with feet elevated:
5.8@8
5.8@9 good!
&
Shove-offs:
12@8
12@8

Military press on floor:
3.4@10
4.4@10
&
Thumbs-up:
12.4@8
12.4@8

Close-grip push-ups on floor:
5.8@8
5.8@10
&
Seated dips:
12.4@10
9.4@10

Afternoon: PLP

P & P explosive up, pause at “top”, slow eccentric (roughly 8 seconds for each rep); L pause at bottom (roughly 8 seconds for each rep)

Day 19 (18): Supinated grip: 8 + 7 + 6 + 5 + 4 (30)

Knees and elbows surprisingly felt okay today so I decided to swap the rest day with tomorrow, since the weather will be nicer for a beach walk.

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72

2021.6.20

79,8 kg

— kcal, — g fats, — g carbs, — g protein
Not tracking today; had brunch with friends.

Morning: Round 1, Week 4, Day 2: Leg interval sets

Warm-up

Each set + rest = 3 minutes

Bulgarian split squats
3 x 12.5@7

Side lunges
12.4@7
12.4@7
12.4@8

Squats with 4- to 6-sec pause at bottom
3 x 12.9@9

1-legged RDLs on pillow
12.9@8
12.9@9
12.9@10

Programming these after squats is evil. Doing them with such a long hold at bottom leaves no rest time between sets = double evil.

Evening:

55-minute woodland and beach walk

I can’t think of many more pleasurable ways to end a weekend than with a walk on a public beach that you have entirely to yourself and the shorebirds . . .

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73

2021.6.21

80,0 kg

1623 kcal, 49,1 g fats, 133 g carbs, 202 g protein

Morning: Tabatas

Warm-up

Let-me-ins (towel rows) with feet 1 step back from normal position
5 + 7 x 6

Bam-bams
4 + 5 + 6 x 6

Towel curls
2.6 + 2.6 + 2.4 + 3.4 + 3.4 + 3.4 + 2.4 + 3.4
These really sneak up on you.

Afternoon: PLP

P & P explosive up, pause at “top”, slow eccentric (roughly 8 seconds for each rep); L pause at bottom (roughly 8 seconds for each rep)

Day 20: Neutral grip: 8 + 7 + 6 + 5 + 5 (31)

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74

2021.6.22

80,0 kg

1733 kcal, 49,1 g fats, 133 g carbs, 202 g protein

Took a while to figure out how it’s possible for me to have consumed more calories today than yesterday, even though I ate exactly the same foods and quantities. Turns out, in my sleepy state yesterday morning, I substituted protein for calories for the pre-workout protein drink. Today’s numbers are correct, and yesterday’s were the same.

Morning: Core ladders

Warm-up

Crunch-it-ups
1 + 2 + . . . + 8 + 7 + . . . 3 + timer expired

Hyperextensions with arms out at sides
1 + 2 + . . . + 7 + 8 with longer hold at top from here on + . . . 11 + timer expired

Leg lifts with hands on chest and 4-sec hold at top
1 + 2 + . . . + 7 + 8 + timer expired

Hyperextensions with lower body only and 3-sec hold at top
1 + 2 + . . . + 7 + 8 + 7 + 6 + timer expired

Harder than they seem like they should be and tough on the hamstrings

Afternoon: PLP

P & P explosive up, pause at “top”, slow eccentric (roughly 8 seconds for each rep); L pause at bottom (roughly 8 seconds for each rep)

Day 21: Neutral grip: 8 + 7 + 6 + 6 + 5 (32)

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75

2021.6.23

80,0 kg

1590 kcal, 34,2 g fats, 102 g carbs, 221 g protein

Morning: Stappers

Warm-up

As many cycles as possible in 20 minutes with no rest:

10 alternating back lunges
8 Let-me-ins (towel rows)
6 Push-ups

Maintained the pace from last week and managed 9 rounds again. Good energy levels.

Afternoon: PLP

P & P explosive up, pause at “top”, slow eccentric (roughly 8 seconds for each rep); L pause at bottom (roughly 8 seconds for each rep)

Day 22: Pronated grip: 8 + 7 + 7 + 6 + 5 (33)

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76

2021.6.24

79,7 kg

— kcal, — g fats, — g carbs, — g protein
Not tracking today — business lunch.

Morning — Round 2, Week 1, Day 1: Push Ladders

Warm-up

7,5-minute timer for each ladder

(Last round’s attempt in brackets)

Military press with hands on floor
1 + . . . + 4 + 2f + 2f + 1 + 1 + 1 + 1 + 1f + failure (19)
(1 + 2 + 1 + 1 + 1 + 2 + 1 + 1 + 1 + failure . . . (11))
As before, more difficult variation than I’ve ever done before, so . . .

Push-ups
1 + . . . + 6 + 5 + . . . + 1 + 1 + 1 + failure (38)
(1 + 2 + 3 + 4 + 5 + 4 + 3 + 2 + 1 + 2 + failure . . . (27))
Once again, cue mild panic at this point . . .

Close-grip push-ups
1 + 2 + 3 + 3f + 4 + 3 + 2 + 1 + 2 + 3 + 2 + 1 + 2 + 1 + 1 + timer expired (31)
(1 + 2 + 3 + 4 + 5 + 4 + 3 + 2 + 1+ 1 + 1 + failure . . . (27))
These were a struggle . . .

Seated dips
1 + . . . + 8 + 7 + . . . 3 + timer expired (61)
(1 + 2 + 3 + 4 + 5 + 6 + 7 + 6 + 5 + 4 + timer expired (43))

Did better than last round on all counts, so happy with that.

Afternoon: PLP

P & P explosive up, pause at “top”, slow eccentric (roughly 8 seconds for each rep); L pause at bottom (roughly 8 seconds for each rep)

Day 23: Pronated grip: 8 + 8 + 7 + 6 + 5 (34)

Really had to talk myself into not blowing these off and going for a walk instead today, especially after this morning’s experience. The additional carbs at lunch must have helped because it went much better than I was expecting. Good triceps pump today, for some reason. For me, that’s a win today!

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77

2021.6.25

79,8 kg

— kcal, — g fats, — g carbs, — g protein
Not tracking today — roped into a late meeting that dragged into dinner. Normal programming resumes tomorrow.

Morning: Round 2, Week 1, Day 2: Leg supersets

Warm-up

Alternating back lunges with 6-sec pause at bottom:
5.9@8
5.9@8
&
Toyotas:
12@8 deeper squat
12@8 deeper squat — burn!

Alternating forward lunges with 6-sec pause at bottom:
5.9@8
5.8@9
&
Side lunges:
12.4@7 gradually better, improved ROM
12.4@8 good ROM

Alternating 1-legged RDLs on pillow with 6-sec pause at bottom:
5.9@8
5.9@8
&
Pogo jumps (slow & controlled, 1 per sec):
60@8 burn!
60@8 sweaty burn!

Afternoon: PLP

Day 24: Scheduled rest day.

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78

Oh, and got second Moderna shot today. Curious to see if there are any side-effects. So far, so good . . .

79

No serious ill-effects from the shot so far. I do feel like I’ve been punched in the arm, which made me want to re-think doing a pull routine today and maybe swapping it for a core day instead, but I found that it’s only overhead movements that hurt, so I went ahead with the pull routine anyway.

80

2021.6.26

80,8 kg

1727 kcal, 51,8 g fats, 135 g carbs, 190 g protein
One of those days when you’re just roaringly hungry and no meal feels like enough. Kept it clean, though.

Morning: Round 2, Week 1, Day 3: Pull intervals

Warm-up

Each set + rest = 3 minutes

One-handed let-me-ins (towel rows):
6.6@8
6.6@8 grip & forearm give out first
6.6@8 assisted slightly on left on last rep

Let-me-ups (inverted bodyweight rows) with pronated grip:
2-sec contraction at top, slow eccentric
12.8@8
10.8@10 forearms!
8.8@10 forearms!!

Let-me-ins (towel rows) with palms up:
12.8@8
12.8@8
12.6@9

Towel curls:
5.6 l-m@9
4.6 m-h@9.5
4.6 m-h@10

Afternoon: PLP

Left arm says no . . .

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