Woke at 262.4 lbs, looking similar to yesterday. Left bicep still on the mend. I think this weekend I should see what my weight is doing. I’m pretty sure the trend is downward, but I want an idea of how fast so I can make adjustments as necessary.
Todays training
Two supersets of facepulls and pull aparts, making sure I lit my upper back the fuck up
Hammer Strength chest press (pushups)
50xplate each side in 13/10/5/5/4/4/4/5
Ok, so that was MUCH harder than pushups. Also pain-free for my bicep
Hammer Strength shoulder press (diamond pushups)
25x33 lbs/side in 15/10
Couldn’t find a machine to mimic diamond pushups, so chose this because it hits my tris. Should have loaded a plate, that would have been on a par with diamond pushups
Dip machine (dips)
50x2 plates/side in 10/6/6/6/6/5/6/5
The weight felt spot on for what a dip feels like, but without having to stanbilise my body much easier. Much, MUCH better chest pump though, compared to almost any chest exercise I’ve ever done.
Dip machine, bench dip grip (bench dips)
50xplate/side in 50
Should probably have gone two plates. Oh well.
Hammer strength pulldown (pullups)
35x1.5 plates/side in 6/3/4/5/5/4/4/4 or something very close to that
Great lat pump, tension in both biceps at the end but hopefully that won’t aggravate anything
Air squats
80 in 4x20
Not sure if I did these in 4x20 or 4x15 and 1x20 last week. Hopefully the latter, so I actually reduced the reps for something.
Lying leg raises
50 in 2x13, then 2x12
Tried gently strerching my left bicep, which immediately felt like a mistake. So did a bunch of pull aparts, which hopefully made up for the stretch.
55 minutes
4 Likes
Woke at 259.9 lbs, looking less bloated. Left bicep feeling better, getting close to normal.
I went through and had a look at my weight loss since deciding to diet down some. That was a month ago, feels shorter. Over that period, I dropped from a weekly average weight of 265.4 lbs in the first week to 262.4 lbs in the fourth. That’s a bit less than a pound a week over that period, although during that period the weeks I did drop were all between 1.5 and 2.5 lbs weekly. Wow, this is so fascinating.
I probably already explained this somewhere, but the way I track weight is taking a weekly average of my morning weights and comparing week to week. So over this period, my averages by week were 265.4 lbs, 262.9 lbs (meet week), 264.2 lbs (post meet week) and 262.4 lbs. So if you average out the changes when I did drop week to week, it’s actually very close to two pounds.
Which doesn’t really tell us much, apart from that you need to pay attention to how you get your numbers. Because, if I just looked at that overall change in four weeks and calculated an average weekly drop, it would look like the loss was at a very slow rate, almost slow enough to justify dropping calories. Except that it isn’t at all that slow, only seeming that way if you ignore the week where I went up again which throws the average out. Two pounds a week is the fastest rate of loss I’m prepared to experience. Any faster and the loss will be muscle as well, which is not to be tolerated.
5 Likes
Went for a 30 minute walk, then extra workout:
Two rounds, 25 each of
Pull aparts
Air squats
Reverse hyper
Lying leg raises
Head nods
Ok, so about the head nods. I saved this from Jailhouse Strong a couple of weeks back
My traps suck, and I have a neck which is something I don’t want. So I figured I’d do those head nods a couple of times a week. Except not exaxtly as written, because 40s straight off the bat seem like all I’d get is a migraine and no possibility of moving my head for a week. Working them into my weekend extra workouts seems like a good place to start.
3 Likes
Woke at 260.6 lbs, looking similar to yesterday. Left bicep is around 95 per cent, and my neck isn’t sore.
This coming week I’m going to bench with the football bar again just to be safe, and I’ll play Friday by ear depending how it feels. I’ll definitey leave the curls out on Monday.
3 Likes
Went for another 30 minute walk because why not. Then it was time for todays extra workout:
Two rounds of 25 each of
Pull aparts
Air squats
Reverse hypers
Crunches
Head nods
Woke at 261.9 lbs, looking slightly more bloated. Left bicep still behaving, neck only ever so slighty stiff.
And here I am sitting in the truck while the kids play on the playground. I didn’t dress to be outside and it feels like 35* F. We’ve been stuck in the house all weekend due to this virus. Cabin fever is setting in.
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We’re at the tail end of summer, so the weather is beautiful.
Right now, the advice is to self isolate, which seems be basically mean minimise congregating in large groups and to stay a metre or more apart. The only government intervention has been cancelling all non-essential gatherings of over 500 people as of today (or the weekend). Schools are still open and everything.
We have a pretty big advantage here, the only points of entry we have are ports and airports. I think we’ve only just this weekend shut down international travel. Our population is basically clumped in a few larger cities, which are all quite far apart, with a much smaller portion scattered in rural and coastal towns. So in that respect, I would have thought isolating a city is a lot easier.
I’m not very social in terms of going to gatherings. This has made me more aware of the cold and flu season I general and suddenly I don’t want to go to places of entertainment. It’s Spring Break so the whole family is home. I kind of want to go places like the trampoline park or bowling alley but nope.
If the weather was nice then we’d go to parks and be active outside but it’s going to be cool and rainy most of the week.
Oh, yeah. I got out of the truck and walked around a bit because you made me feel bad.
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My gift to you 
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Todays training
3x10 bracing hip thrusts supersetted with 15 air squats
10x10 second bracing 90/90
Wore the bowtie for all that
SSB squat (both bow bars were being used, go figure)
2x10x314 lbs
Close stance SSB squat
2x10x314 lbs
It was weird how not hard these were compared to straight or bow bar. Not complaining.
Front squat
12x187 lbs
Low box squat, bow bar (because I know just how fucked up box squats are with the SSB, I asked to work in on the bow bar in the mono)
3x6x358 lbs
SI joint complained on one rep in the last set, but no issues.
SLDL
4x10x176 lbs
Skipped the curls
An hour and 10 minutes
6 Likes
Humble brag!! 
Nice work
3 Likes
So your gym isn’t closing? They closed even our private gyms now
Woke at 262.1 lbs, looking a little more bloated. That’s most likely because I had to get up earlier than usual.
Not so far. Nothing has, apart from events over 500 people. Yet.
Oh wow !!! They’ve closed everything here. We only have about 50 cases in the whole province.
All schools closed till sept
All gyms and leisure centers and nothing over 250 people .
Savour every rep!! I sure did
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Pro Raw is cancelled though. It really sucks for any foreign lifters who are already in Australia because it will be hell travelling home.
3 Likes
Postponed, which amounts to the same thing.
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Todays training
Two giant sets of facepulls and pull aparts
One giant set of DB tricep rollovers and DB bench press
Bench press
2x10x181 lbs
Wide grip bench press
2x10x181 lbs
Left bicep held up fine, actually loosening up after this
Incline press
3x6x198 lbs
Felt awkward as fuck, as usual, but was fine
Overhead DB tricep extensions
3x12x55 lbs
JM press replacing skull crushers
3x10x110 lbs
An hour
2 Likes