Still working out, actually started a DC Training program to mix things up (only two workouts in).
I also received 150/200/250lb sandbags and just filled the 150 & 200lber so far to play with a little bit. Heading out for a birthday dinner tonight with my wife and some friends, and we are expecting our second little one in the next two weeks!
Work is still crazy busy, but I will be taking some time off with the family upon the arrival of our second.
I hope everyone is doing well! I just wanted to post some proof of life in here after the first time lifting āheavyā in a few months.
Heaviest deadlift over the last couple of months was 455lbs for a set of 9reps. Iām still training DC, but splitting each session into two. Nice short workouts are what Iām able to get in right now with time and lack of sleep.
Decided to push singles to see what was in the tank.
This is week 3 of me saying āI really need to shed a few poundsāā¦in my head. It is finally time to put it down on paper (screen) to keep me accountable. Sleep is finally improving as our little onesā sleep schedules are beginning to jive better. It now seems that I can count on ~5 solid hours of sleep, which is helpful for life in general!.
Iām going to start The Krypteia program from 5/3/1 Forever. Iāve run it before and enjoyed the faster pace workouts, which I think will compliment the cut nicely. Iām using quite conservative TMs as Iāve been away from pushing the Big 3 for a while now.
I am challenging myself to log in here every day for the next 30 days to make a conscious effort to DO SOMETHING each day that gets me closer to my goal.
June 15, 2022 - Day 1:
First workout of The Krytpeia: Press
125 x 5
145 x 5
160 x 5
135 x 5 x 5
All reasonably light work, good steady reps here. Lately, the bottom position of my overhead pressing has felt strong. No impressive weights moved as of late, but I think I am going to threaten some of my OHP PRs as I make my way back to focus on strength training.
Between Sets, Alternating:
50lb Goblet Squats:
100lb RDL w/ Shrug
I kept things light. I may go and get my right knee looked at (it wasnāt very long ago that it was my leftā¦) as it has been quite cranky for several weeks now. Ice, Ibuprofen/Naproxen, and easing up on it, havenāt been helping much. I seem to get the pain when my knee is ~90 degrees and my quads are loaded (squats). I find myself cheating weight over to the leg that doesnāt hurt, so I need to be cognizant of that.
June 16, 2022 - Day 2:
Bodyweight: 224.5lbs. This was after a relatively low calorie day yesterday, so it isnāt an inflated weight from a big carb-loaded day before.
Squat
290 x 5
330 x 5
380 x 5
290 x 5 x 5
Between Sets, Alternating:
Triceps Rock and Rolls - 40lbs DBs x 10
Chest supported rows - 90lbs x 10
June 17, 2022 - Day 3/30:
Active rest day. Spent most of the morning expanding our chicken run. We were letting them 100% free range, but some foxes in the area have thinned our flock. My forearms were nice and sore from swinging the 3lb sledge all morning.
Diet has been relatively good, minus the drink or two of a bourbon Old Fashioned after dinner.
Happy Fatherās Day to all the fathers out there! I had a great day with family, lots of fun in the sun.
A great active rest day (almost 15,000 steps), not including the running at my lob-ball game.
June 20, 2022 - Day 6 of 30: Deadlift
335 x 5
385 x 5
440 x 5
335 x 5 x 3
Between Sets, Alternating:
Dips x 10
Chins x 10
Quick workout snuck in on our sonās nap (which is starting to get shorter and shorter!)
June 21, 2022 - Day 7 of 30:
Outside most of the morning picking rocks, there is still a lot of landscaping remaining. A contractor came to build our deck, so I spent a lot of the afternoon being the material runner/handler while they did the actual construction of it.
June 22, 2022 - Day 8 of 30:
A busy morning with the little ones and getting the deck finished off. The contractors did a great job, we are very happy with how it turned out. Tomorrow morning I am going kayaking with a friend of mine, then I hope to sneak in my day1/week2 workout. My diet has been reasonable, but need to kick it up a notch and make sure Iām being more active for the next 22 days!
He competes in the Stihl Series Lumberjack competitions, so he is no slouch in the strength/fitness department!
It was fun, mostly kayaking through swamp/marsh so it was tough pulling ourselves over a lot of logs and through thick/dense Lilly pads. A lot of having the paddle on the bottom and just pulling ourselves across, very little coasting lol. Upper back was nicely lit up!
Now to see if I can get our youngest to let me put him down long enough to squeak in a workout.
Day 12 of 30:
A lot of work outside today, sunburn on my back for proof. Picking rocks, pressure washing some old teak patio furniture that we were given from a family friend, cutting grass, etc. The furniture looks much better after the pressure washing, and the plan is to hit them with some stain at some point as well. This will be the furniture for the new deck we just built.
June 27, 2022
Day 13 of 30:
Morning Weight: 222.2lbs (-2.3lbs) - Still trending in the right direction here.
Bench
200 x 5
230 x 5
255 x 6
200 x 5 x 5
Slow controlled negatives, comp pause at the bottom. Last rep of each set I added a pause ~2" off of my chest as well. Weight was light enough that I could safely add some different intensifiers(?) to make the lift a tad more difficult.
Alternating, between sets:
GHR x 10
Reverse Lunges: 50lbs DBs x 10per leg
Spent the morning in a work meeting (with a catered lunch), and the afternoon driving to the in-laws. I was not prepared with food, so my diet was suboptimal (Wendyās).
June 29, 2022: Day 15 of 30:
Morning weight: 223.2lbs (little jump, as expected)
Deadlift:
225 x 5
335 x 5
365 x 5
410 x 5
465 x 5
1hr rest between top set and FSL because of life things.
365 x 5 x 5
