W1D4 BWNL Pull
Leg Curl 110, NG Seated Row 140, Hammer Curl 40s, Trap Bar shrugs 185, and Concentration Curls with Bench 30s.
Nice and easy. Did some walking and chinups later.
Weight is sucking right now. Fathers day dinner is now going into 3 days of leftovers. I knew we made too much… Still it’s not terrible just back up to 220. That’s quickly becoming a weight sticking point. I’m really not dialing in the nutrition beyond eating super clean which is how we eat anyway. That may have to change.
W1D6 BWNL Pull
Exercises: Rest 1-2 minutes between sets.
1 x 6-8-rep work set / 1-2 x 6-rep prep sets
Rope Pull-through 75
Straight-Arm Pulldown or Rope Pullover 75
Rope Face Pull 70
Cable Curl 70
Rope Hammer Curl 60
Superset all of those with some sort of core work. Stir the pots, suit case carries 60lbs 200ft per side, plank and side planks, and decline sit ups. Made this some what brutal. All in all felt like a breeze. Working on my pull throughs haven’t done those in a minute.
W2D3 Push
Back Squat 275, DB Shoulder Press 40s, Dips, Banded Flyes, Plate Raise 35.
Forgot to log these sessions. Man the Squats with 275 and the holds at 90 degrees for 15 seconds was a trip. Got that hold in and then knocked out 8 more reps some how.
I’ve been straight up tired all day every day for a good while now. Not sure what the deal is. I sleep okay. Last night I didn’t sleep well at all but that was the first night in a while that I haven’t. Still all day every day I feel like a zombie. Never fully wake up. I walk 2 or 3 miles outside everyday. Need to figure something out.
I rock in the submax lifting category. Pushing PRs for me is more reps than weight. The hold is a different thing all together. I’ve never paused a squat for longer than 3-5 seconds. It’s definitely a lot of suck.
W2D4 BWNL Pull
Single Leg Standing Leg Curl 60 (I hate my cheap golds gym leg curl so using the powertec leg extension and just doing one leg at a time…this is actually much better), Seated NG Row 140, DB Hammer Curl 40s, Trap Bar Shrug 185 (my left trap has been lit up for the last 3 days this was unpleasant but hoping it may work something out), Single Arm Preacher Curl 30s.
Alright going to try and switch things up. I woke up at 5 and hit the shop gym. I’m giving it a whirl to see if it helps with me being so tired all the time. I even tried taping my mouth shut last night to make sure I breathe through my nose. This is supposed to help with sleep. That didn’t appear to make a difference I don’t really snore anyway unless its allergy season or I’ve had a few drinks. But I will continue just to see.
W2D5 BWNL Push
Leg Extension 110, Powertec Chest Press 315, Rope Pushdowns 60, DB Laterals 20s, Orange Band Flyes
Woke up at 4 am left arm was tingling like it fell asleep but I was laying on my back… My left trap to shoulder blade has been knotted up for a few days. I assume this is the culprit. I’ve tried stretches and a tennis ball to roll it out. Going to try e-stim tonight. That sucked. I had to wait until 5 for my arm to stop to get this session in.
The diet this week has been crap, here come the excuses, but work and the wives bday and this weekend probably won’t be any better. I haven’t weighed myself in a couple days but all progress toward the cut has surely been lost. This weekend will probably also wreck me. I have devised a plan which kind of goes against the gist of the program but c’est la vie. Since I’m joining the morning workout ranks then I should do some form of conditioning in the evenings. My favorite being anything but running. Rower, loaded carries, emoms, tabata whatever just get the conditioning in. I haven’t been logging any of my core work either but at least twice a week I go crazy on the core at the end of the daily session. I do suit case carries, bird dogs, planks and side planks, ab wheel, decline sit ups, swiss ball crunches and hlrs.
Didn’t log day 6 but was more of the same. Taking a vacation break with the family. May hit a session starting today but we’ve been hiking and swimming most of the time. Kids like going down to the Wichita Wildlife refuge and hiking the “mountains” there or…really tall hills anyway. They are so jacked until we start hiking back and then I have to start with one on my shoulders then swap for the other the whole way back. It’s not terrible except I got a sunburn on my shoulders from swimming on Saturday.
Low-Incline Dumbbell Front Raise (Did plate raises instead…)
Seated Calf Raise
W3D2 BWNL
Romanian Deadlift 315
elevate front half of feet on 10-lb plates
Supinated Close-Grip Lat Pulldowns (I swapped for BW Negative Chins…felt these much better)
Barbell Curl 75
Shoulder-Width Grip Upright Row
pull to sternum bottom 95
EZ Bar Reverse Curl 75
Getting the food back under control. Also mixing in some swimming with the kids. Doing some more hiking tomorrow with the kids. On the front squats yesterday I pulled something in my upper back under my right scap on the last set. Feels better today not sure what that was all about.
Pec Deck or Cable Cross-over Orange Band
hold at peak contraction
DB Front Raise 20s
hold at peak contraction
Wow. Not a fan of the holds on the back squats for so long. Strained to get the concentric of the hold rep and felt something pop in my lower back. No pain yet but knocked 6 total reps and stopped. Problem is when you hold at near the bottom your brace starts to give after 10 or 15 seconds or at least mine does. That last 5 was wild. Anyway the rest was a breeze hope nothing comes of that pop…
More swimming yesterday and took my little girl to gymnastics. Today aquarium and some other stuff with the family.
TLDR: Be careful, my man, and don’t be stupid with a pop like I was.
So I had a similar problem: the pop was my SI joint slipping. The pop itself wasn’t painful, and I was able to finish my squat sets. But I stupidly did heavy hip thrusts following, and worked through (i.e., totally ignored) the pain resulting from my now out-of-place joint impinging on my sciatic nerve. Luckily no permanent damage, but I ended up in PT and couldn’t really work lower body very hard for almost 3 months… And even now, MMC with my right calf still isn’t fully there and it’s weak compared to my left side. Anyway, the whole experience was awful for so many reasons.
This pop seemed to be 2-3 inches or so above my belt which probably isn’t any better. We shall see so far so good. Next few days are more isolation leg movements so no heavy duty leg work. I’ll definitely pay attention to it.
I like it. It was way different from what I’m used to but I could definitely use a break. This allows you to put in effort but not completely wear you down. It’s also perfect for garage gym dudes like me this time of year.
I did workouts 4, 5 and 6 in the Best Workout Plan for Natty’s. Same weights just increased the intensifier. Going into weeks 4, 5 and 6 so he changes up the intensification methods. So far I have to say there are some movements that the intensification didn’t work for me but it’s few and far between. I’ll get back to logging better since the vacation is over. Weight is down at least. 217 this morning. Going to get that down to 210 and re-evaluate. I probably need to be at 190 to 200. I definitely don’t have abs, but I never have even getting all the way down to 170. But I am in no hurry or even if I decide to take a crack at those numbers at all. Back isn’t hurting at all after that pop last week.
Exercises: Rest 1-2 minutes between sets.
1 x 6-8-rep work set / 1-2 x 6-rep prep sets
Zercher Squat 205
Powertec Incline Bench Press 295 ( eh…this going to have to come down to 275)
Decline Dumbbell Triceps Extension 40s this one too. I need 35s but for the time being I’ll go back to 30s.
Low-Incline Dumbbell Front Raise 20s…I did a few of the top set. Just need shoulder help all together.
Seated Calf Raise 225 3 x 12
Once I got the Yoke bar going the right way this seemed so much easier than Front Squats. 205 may be too light but I’ll run with it. All in all good quick session.
Exercises: Rest 1-2 minutes between sets.
1 x 6-8-rep work set / 1-2 x 6-rep prep sets
Romanian Deadlift 315
elevate front half of feet on 10-lb plates
Chins
Barbell Curl 75
Shoulder-Width Grip Upright Row 115
pull to sternum bottom
EZ Bar Reverse Curl 65
Did one of the Polquin Shocker modified Fat burner deals for some conditioning.
6 365 TBDL, 12 80lb leg curls and 25 50lb kettlebell swings for 3 sets.