7/21/22 - 5/3/1 + DoggCrapp M1W1D3
I probably pushed myself a bit too hard this one, but no ragretz.
Side note: i noticed my medial delts POPPING on the way out of the gym. Today was a success.
I probably pushed myself a bit too hard this one, but no ragretz.
4 Likes
7/22/22 - 5/3/1 + DoggCrapp M1W1D4
Home gym session today, had to sub delt raises out for something heavier. Good session, lifted right after pinning L-Carnitine and still have a residual pump almost an hour after. Was nice and toasty today, started hitting triple digits by the end of the training session.
Was struggling on squats - hips still felt tight/sore from Monday’s deadlifting… may need to swap squats to Monday and deads to Friday, we’ll see.
Got a huge shipment of Micro-PA so I’m excited to try this out. May have to do a MetCon circuit tomorrow to test it lol.
I’ve been restricting unnecessary carbs when possible in attempts to cut down. Counting macros makes me die inside and moderation in food is just something that doesn’t really happen. But most of my ‘snacking’ food tends to be carbs, which if limited - could effectively be the cornerstone of my cutting. I guess we’ll see how this pans out - I’ve been protein heavy all week and relatively few carbs (moderate fats).
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7/25/22 - 5/3/1 + DoggCrapp M1W2D1
- SMOKED that 430 for 7 on Deads; had to Decompress after - lower back was not as thrilled with me as my logbook was.
- Scale has been hanging around 225 since starting TRT, not concerned. I look leaner and bigger - so what if I weigh as much as a small cow?
- Diet has been fairly good. Lots of meats, staying relatively low carb aside from fruits. Snacks have consisted of bird/squirrel food so lots of nuts - has helped me not binge eat as I get bored of these rather quickly.
- Will have to adjust and take tomorrow off due to class. Makeup session to happen on Wednesday.
6 Likes
7/27/22 - 5/3/1 + DoggCrapp M1W2D2
Makeup session for yesterday, trained in AM. Bench still improving significantly, OHP is subpar but I neglected this for years so… Elbows were not happy with me today, will have to monitor.
Forgot to make/take my Surge and I have to admit I was dragging towards the end of my session. Surge will have to be on my ‘buy’ list long-term.
Week 4 of TRT:
Circle on my right shoulder is from a DB, I swear.
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Not sure if you are or not but you look leaner to me!
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Good enough for me!
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+10 minute dog walk. Need to be including more NEPA work - should do this more.
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Looking great dude
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7/28/22 - 5/3/1 + DoggCrapp M1W2D3
Poor sleep quality last night and nowhere near enough of it. Wasn’t motivated to lift today aaand I forgot my Surge (again)… this’ll be fun.
Burnt the hell out. Need sleep and food - not necessarily in that order. Unsure if feeling this beat up is from lack of sleep, or not taking the rest day, will have to find out tomorrow (assuming I get more and better sleep tonight)
3 Likes
Everyone needs to recover at points. Maybe a carb day or sleeping day needed at the weekend.
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7/29/22 - 5/3/1 + DoggCrapp M1W2D4
Squats felt great today - could have gone up in weight and likely hit more reps, but i figured 8 was enough. Elbows will be happy to have the weekend off, may have to adjust program next week if they don’t calm the hell down. Everything went well today, would pay actual money to have more workouts felt this good.
4 Likes
8/1/22 - AM MetCon
Bear Complex (5 rounds unbroken, for weight)
45lb warmup x 5 rounds
95lb technique x 5 rounds
115lb for record x 5 rounds (intermediate, can go up)
Grace (30 reps, for time)
135lb x20 reps - 4m 45s (had to stop, lower back was cramping too badly to continue)
Ab Rollout
10 reps
8 reps
+Stretching
Gosh, I’m hella out of shape
Going to have to figure out what’s up with my lower back. It’s always cramped up on high-rep hinge work, but that’s not going to cut it if I’m going to keep up with this stuff.
4 Likes
8/1/22 - 5/3/1 + DoggCrapp M1W3D1
- Not going to lie, I genuinely surprised myself with those Deadlifts. 455x8? Goodness.
- Burnt myself out as a result of ^ but managed to progress as usual.
- Lower back was even less thrilled with me after this session.
+10min NEPA walk with dog
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these statements seem to go hand in hand
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They certainly do, and my back can attest to this still today 
8/2/22
Didn’t get to sleep until about 11 last night so waking up at 330 for CrossFit just wasn’t happening. My ancestors are disappointed.
5/3/1 + DoggCrapp M1W3D2
definitely still dragging from lack of sleep, but we’re doing this so lets get on with it.
Bear Complex (5 rounds unbroken, for weight)
45lb warmup x 5 rounds
95lb technique x 5 rounds
135lb for record x 5 rounds (intermediate, struggled)
Main Work
Bench and OHP went well enough. Passed on Wrist Curls, elbows were cranky and I was beat. Food and sleep are required.
3 Likes
8/3/22 - Active ‘Rest’
MetCon:
“Nancy” (5 Rounds, for time)
-200m run (modified from 400m)
-15x45lb OH Squat (modified from 95lb)
Completed in: 17m 8s
Avg HR: 114bpm
Peak HR: 163bpm
Welp, I humbled myself with 45lb OH Squats haha gonna have to get better at both running and Overhead Squats.
+10 min NEPA dog-walk
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These are both very humbling. Nice place to start!
I’m sure I missed this somewhere, but what kind of pup do you have?
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I don’t plan on doing any miles, or if i do - it will be literally like a mile. But even 400m was a struggle for me yesterday… that’s gotta be fixed lol.
The wife wanted something small and I wanted a Cane Corso, so we settled on a Pug as an obvious ‘middleground’ 
One day, big dogs will be the standard in our house, until then - we will have our trustworthy Alpha Pug.
Chewella (the pug) is pretty great though, I’ve been meaning to post pictures of her but all the good pics are on the camera.
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Pugs are pretty cute, but I am with you, Cane Corso all the way. Such sweet dogs. Plus, they look big and dangerous, which is cool. At least when the pug gets on your lap you aren’t crushed. When you get a lap-dog-minded Corso.. You could use the dog for 80lb OH squats then race the dog 400m.
Please! I live vicariously through people that have dogs. My apartment and lifestyle will not allow one.
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Despite her best efforts
I’ll see if @Shaina_Madel is checking her phone/has a chance to - otherwise I’ll try to remember when I get home =)
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