Exactly! Inconvenient? Yes. Could it be MUCH worse? Big time. I’ll get over it, woe is me.
The fellas are taking the Seedoos out tonight, so I’m a little jealous of that. I’m not one to take it easy, so I’m going to be smart and not go out (my wife also strongly encouraged me not to go since I have an appointment with the fracture clinic tomorrow).
I find myself wishing I had broken bones instead of joint injuries; however, my last official fracture was the talus in my ankle joint and that still hurts.
Yeah, I was glad that it was my toe that the couch landed on rather than my ankle which would have been a much longer recovery I’m sure.
I’m just going to wing my workouts for a few weeks with this broken foot. Have some fun in the weight room.
05/29/2019
SUPERSET
Seated OHP - felt like getting some overhead volume in, since it has been a long time since I’ve done OHP.
45 x 10
95 x 5
135 x 5
185 x 5 ← I was planning to just do some reps at 185, but this felt LIGHT. Ok, time to see if I can tie my existing 3RM at 225lbs.
225 x 3 ← This ties my standing OHP best…and it felt easy
225 x 3 ← Still oddly low RPE
225 x 5 ← RPE 8? Gravity does not exist today.
225 x 5 ← I’m confused why this is so strong today.
Looks like being in a cast and forced to deload, I’ve shed the fatigue I was carrying, and strength was just there today.
Close Grip Lat Pulldowns
Half Stack x 12
Full Stack x 12
Full Stack x 12
Full Stack x 12
Some chins, banded pullovers, back extensions, and then helping with the gym expansion.
Just knocked down a wall into the adjacent unit which nearly doubled the size of our gym. I was moving and reassembling racks, hanging various storage racks on the walls, moving weights, etc. Very pleased with my OHP today. I think I could have hit a strict 260lbs+ today, but was happy with the volume I put up.
Nice!
They say OHP improves bench but it appears that the opposite is working for you!
We call this Bodybuilding 
Instinctive training.
So my fracture clinic appointment didn’t go great. Doc said if he saw my first xrays initially I would have been in surgery, but the healing has gone well, so he just casted me. Better than surgery though!
A little morning workout this morning:
Reverse Hypers:
180lbs x 15
180lbs x 15
180lbs x 15
180lbs x 15
Cuban Press
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12
Lat Pulldowns Close grip neutral handle
Half stack x 15
Full stack x 10
Full stack x 10
Full stack x 10
DB Curls Seated
20lbs x 12 palms up, 20lbs x 12 hammer
20lbs x 12 palms up, 20lbs x 12 hammer
20lbs x 12 palms up, 20lbs x 12 hammer
Banded Triceps Purple Band
25
25
25
Moving around on crutches is MUCH worse than the boot. Glad to at least get in and get a sweat on.
Think of all that extra tricep work you are doing!! 400lb bench here we come !!
Well, I do have 4 weeks to solely focus on my bench press, so let’s see if we can bring a PR out of this!
ME UPPER
BENCH PRESS
45 x 10
135 x 10
225 x 5
275 x 3
315 x 1
335 x 1 Good speed
355 x 1, good pause on chest, 5 second grind to get the lift. Meet PR is 347lbs, so I’m happy to hit this without much for leg drive with only one foot on the ground.
Close grip drop set
225lbs x 12
Speed Sets - added red mini bands
135 x 5 comp grip
135 x 3 close grip
DB FOLD INS
45lbs x 12
45lbs x 12
45lbs x 12
SUPERAET
SEATED BANDED HAMSTRING CURLS
50
50
50
SEATED BANDED LEG EXTENSIONS
75
75
FRONT PLATE RAISE -
35lbs x 25
35lbs x 20
35lbs x 15
35lbs x 12
35lbs x 10
Pissed about my toe/foot situation but happy to at least be getting to the gym. Cant wait to hit the squats and deadlifts again!
That back double bicep!!! 
Haha, thanks Jack. I do miss being lean though!
It has been a couple years, so I’m itching to get back down to the point where I was after the 2017 competition:
Yeah you look pretty awesome there. Makes your legs just look gigantic. Do it! How much would you have to cut you think!
For that transformation I think I went from like 217 to just breaking the 200lb mark. I’d be starting this one at 225 ish, so I think I’d be similarly lean around 205lbs or so.
If I break 210lbs on the cut, I’ll be feeling lean (for me). It is amazing how big of a difference 15lbs of fat changes my physique, which really isn’t a huge commitment on my part compared to others.
It will still be awhile before I commit to a cut. 4 weeks left in a cast, 4 weeks until our first child is due, hoping to have a shovel in the ground for starting to build our house within the next 4 weeks, moving in with my Dad in the next 2 weeks while we build our house, etc.
Also, building a house will require lots of beer.
Maybe I’ll try to win the T-ransformation 2020 after spending the rest of this year working on my Dad-bod!
It’s a bold strategy. I noticed a couple people went from good physiques to dad bod and then back to good physiques for this year’s challenge.
I don’t think I’ll be winning any challenges in the future. I intend to maintain what I’ve got so there won’t be a need for a drastic cut.
That is definitely a smart plan in terms of the long game, but probably not the best plan to try and win the T-ransformation Challenge. All good though, just a fun comp to push people beyond where they would have gone without the additional incentive.
Now that I have looked back at my old photos, I’m curious how my physique has changed/evolved/regressed over the last two years! If I do next years competition, that will mark 3 years of working out since ripping the fat off to see what I’ve built. I’m scared! But worst case scenario, my lower body lifts have all gotten stronger since then… Damn bench press…
I think I could be pushed to cutting further than I’m currently willing to go, but I can’t increase my body fat just to produce a better before photo. I think we can all agree that that would be foolish.
Food baby, salt, water, lighting might be able to get you a pretty nasty before picture!
