More Trouble Than I Am Worth: Chaos Is The Plan (T3hPwnisher Log)

Training Training Logs
2731

@ChongLordUno just means you need to have it ready for me when I head over to your side of the pond! I’ll compensate by getting you some real Nebraska piedmontese beef if you come this way. I can even spring for the beef livers, to meet halfway, haha.

@doddfrank Really appreciate you bringing the perspective dude.

@jshaving Absolutely man! I dig what you’re doing there with your bro.

Today was like a middle of the pandemic day. Just little bite-sized workouts as I went.

Got up at 0630, got in a fasted 50 burpees in 2:30, then, after breakfast, while taking out the trash, got in 45 burpee chins in 5 minutes.

Lived life, family time, Q’doba lunch, and then had a short window for training so tried for max humane burpees in 20 minutes

23 by my count. This is a different animal when not done by EMOM.

Walked the dog for 1.5 miles immediately after, and through out the day I’ve been knocking out daily work. Just a return to form there. Also, with the burpees and the burpee chins and the humane burpees, I got in 210 push ups in total today, so that’s cool.

First day of deload starts tomorrow. Looking at the weather forecast, Chaos may be the plan as far as running goes, but I at least got myself a new pair of running shoes (Brooks Ghost 15 for you runners out there) and I’m excited to tackle a new challenge.

Loving living without food being the center of my world. My meal prep for tomorrow is packing 2 bags of metabolic drive, a shaker bottle, and some cold water, along with some Flameout. Only issue I’m dealing with is headspins. I realize my salt intake is going to go way down with so little solid food intake: gonna have to make a point to stay on top of that.

9 Likes
2732

Is it that you drop into hypotension?

2733

My blood pressure is stupid low with a low resting heart rate, and I will soemtimes find myself waking up on the floor in the middle of a press workout if I am not careful, haha

1 Like
2734

AM WORKOUT (0455 natural wake up) FASTED

HIGH SPEED/LOW DRAG DELOAD

8 rounds of:

  • 8 burpee chins
  • Run around the block

In 30 minutes

Notes:

  • Deload starts today, and with it my re-introduction to running. Good call too, because I took off like a cartoon for those first few steps. Right hip is still buggy from Super Squats and effectively wouldn’t “open up” for the first stretch, but it warmed up and I could start moving like a human soon after. Litvinov style approach here hitting the 8s and then taking off. I made a point to RUN, rather than jog. It wasn’t a sprint, no, but it was an uncomfortable pace.

  • High speed/low drag is the theme of this week. I want to avoid elaborate workouts and just get back to basic human movement and athleticism. Alongside that, the diet is high speed/low drag, leaning heavy into the Velocity Diet/Apex Predator Diet. Primarily Metabolic Drive powder with 1-2 solid food meals.

  • I’m making the most of this deload by getting as much sleep as I can as well. These are simple workouts, set up is minimal, time commitment is small, and because my breakfast requires significantly less prep time I can really sleep up until the last minute. I have an alarm set for 0500, but imagine I’ll get up before it. If I have more time, I’ll fill in some daily work, but the priority is getting the running in so I can build back up before my 10 mile race.

  • Wore my knee sleeves. Not sure if I’ll wear them on my race day, but for today it was a good call. Right knee is still buggy from the squats.

  • Plan is to train fasted this week, since it’s going to be all conditioning workouts. Afterwards, I’m having a breakfast of 2.5 scoops of Metabolic Drive mixed with a little bit of riced cauliflower to create the texture/appearance of oatmeal, alongside a Flameout and 2 Micellar Curcumin. Allows for family breakfast time to happen. Pre-workout, I’m taking apple cider vinegar, and post workout is a mixture of creatine, 2 servings of Superfood and some Metamucil.

  • Still loving living this way. It’s amazing not walking around stuffed all the time. I feel lighter. I’ll say that Metabolic Drive does hit differently than whey. I am more satiated. I still have my forever persistent hunger, but I’m not ravenous. Today will be a day of only MD until I get to my end of day meal: good pilot run.

5 Likes
2735

Shake for lunch. I really gotta applaud the geniuses at Biotest that actually made a decent tasting vanilla flavored protein powder. I still have scars from 2003 drinking stuff that had “vanilla” written on it that should have said “wallpaper paste”. I swore of vanilla flavored protein powder since then, but gotta say it’s actually my favorite of the two. And one fewer carb!

1 Like
2736

PM WORKOUT

As many humane burpees as possible in 5 minutes. Think I got through 8. Good return to form to get back in the 5 minutes of conditioning. Re-discovering myself.

2 Likes
2737

I feel this in my soul dude. I don’t have a block to run, but I could do a pretty solid there and back on my road, which would include an uphill and downhill run no matter which direction I go. I’ve been thinking about basic outdoor workouts like this for a while now. Either with some kind of carry, a bodyweight movement, or KB movement.

1 Like
2738

Oh absolutely dude! It’s really all too easy. You could do swings or goblet squats or just good old fashioned burpees and then just book it and repeat. There really is something magic about hitting a lift and then hitting a sprint.

While I’m posting, HSM was low carb tuna melts with fat free cheese and a litany of veggies. Still have an evening feed coming up and that’ll close out the day.

1 Like
2739

AM WORKOUT (0450 natural wake up) FASTED

HIGH SPEED/LOW DRAG DELOAD

7 rounds of

  • 7 burpee chins
  • Run around the block

W/10lb vest in 30 minutes

30 GHRs

Notes:

  • The full workout actually had me finish the 7th round with about 1:40 left, so I got in 7 more burpee chins and then did prisoner squats until the timer expired. But the REAL cool story is that my lats have grown so much since the last time I wore my weighted vest that it was actually restricting my breathing when I went to run my first last. My lungs would run into the vest and couldn’t fully expand. I don’t know much about cardio, but I’ve known enough dudes with broken ribs that gave themselves all sorts of complications by wrapping up and restricting their breathing to know that this was a SUPER bad idea, so after that first lap I loosened the vest a touch. And hey: maybe this means that “rib box expansion” thing from Super Squats might actually have some merit…

  • Running is feeling more natural. Still trying my best to keep an uncomfortable pace through it all. It’s too easy for me to dog it if I let myself.

  • It’s taking everything in my power NOT to absolutely self-destruct during this deload. I feel awesome, and that’s the point. Let the healing happen so I can tear into the next phase.

  • It’s wild having this abundance of free time with the Velocity Diet approach. Breakfast is quick, I have fewer dishes, I’m getting to work earlier. I’ll also say that I got to the “small and flat” phase pretty damn quick into this fat loss, which I’m hoping means I’ll get out of it just as quick too.

5 Likes
2740

Holy hell, I just realized why I spend so much time online answering questions: I teach myself when I do that.

I was on reddit and someone mentioned how they normally go for daily walks but had to stop because they got mugged and they want an indoor cardio solution.

They were going to buy a treadmill or a stepper.

I suggested a jump rope, for a cheaper solution.

And then I realized that I was wondering what I was going to do with this deload, because my plan was to run everyday and keep weight off my body, but we’re looking at winter weather rolling in.

F**k me: I’ll jump rope. I’ve got SO many jump ropes from all my MMA time. I feel like that’s going to have decent enough carryover to my running goals at this point.

As far as the nutritional pivot goes: too easy. Not eating will always be easier than eating. Biggest thing is to control how stir crazy I am. I already want to do a million other things all at once. I was so used to being laser focused while on Super Squats that it’s hard to exist in this era of freedom.

image

10 Likes
2741

i feel like this statement is far more profound than maybe (or maybe not) you meant it to be.

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2742

@simo74 Just channeling my inner Mongo there

PM WORKOUT

30 DKB clean and press in 2 minutes flat

In-laws were coming over, so went with something a little quick. Still trying to save my knees still, but the temptation to go full ABCs is there.

5 Likes
2743

AM WORKOUT (0458 natural wake up) FASTED

HIGH SPEED/LOW DRAG DELOAD

8 rounds of

  • 6 burpee chins
  • Run around the block

w/15lb vest in 30 minutes

Notes:

  • Technically, the last round didn’t include a round around the block but a mini hill sprint. I finished the burpee chins with 1:40 left, so I ran the last part of the block, which is a slight incline. Interesting morning though, as I felt like I was dogging the run portion but, by all accounts, I was getting it done quicker, and that’s with added weight. May be a demonstration of improved proficiency at the run. Getting better means not having to work as hard, which means not feeling like I’m trying. Similar to Dan John’s “be inefficient for fat loss” thing. Also, I gotta appreciate my “Milo of Croton” approach to this deload.

  • The “rain” that was forecast was more a heavy mist/annoying drizzle, so no need for the contingency plan. It DID mean I ran a little more cautiously, to keep from slipping, but that’s about it. My right shoulder started to bug me a little bit in the later half: I think the vest was interrupting my natural stroke on the push up of the burpee and putting weird stress on things. Nothing too huge. Still dealing with that pinched nerve in my back from a week ago. Only really bothers me when I sit at the table to eat and when I drive.

  • Tang Soo Do sparring night tonight, which is typically a decent cardio workout. Still wanna get in short burst conditioning of some variety.

  • Deload continues to have its intended effect: I am champing at the bit to move some weight. Body is healing, I’m sleeping a ton, and I’m hungry to train.

  • I wrote recently about how we had a family death. My wife’s Uncle passed. That’s, of course, tragic, but he was a prolific hunter and had finished up the season prior to his passing. In turn, his family found themselves with an abundance of meat and no one to consume it, so we’ve inherited a lot of wild venison alongside some beef steaks (ribeye, sirloin and t-bone). I’m excited to have an opportunity to include game meat into the diet.

  • Continuing on that discussion, still enjoying this pseudo Velocity Diet/Apex Predator approach. I actually found myself feeling unhungry for my pre-bed meal last night, similar to what the Velocity Diet thread discussed. I’ve been playing around between 2 and 2.5 scoops per “meal” as I go, just playing it by ear and basing it off of how much I eat during the HSM. My digestion is the best it’s been in a LOOOONG time. Very much appreciating the lack of dishes, shopping, cooking and cleaning. My “oatmeal” solution also satisfies the need to “eat” something vs just drink all my nutrition. I do find myself missing the variety of dietary fats I had included previously, being restricted to just the Flameout and whatever I end up eating during the meal, but I also don’t see this being a forever thing, so I know that stuff can get phased back in as I go. But what I really appreciate is learning the difference between “nice to have” and “necessary”. I’ve been able to survive just fine with shakes and small meals now. And my sleep has actually been pretty good WITHOUT a massive meal before bed. These are good lessons.

7 Likes
2744

Hey here’s a fun bit of perspective shaping.

I was on the way back from our water fountain, filling my shaker bottle up in preparation for my next shake.

I’m honestly not even hungry at this point, and feeling a bit of the “nutrition guilt” for taking in food when I don’t feel like I “need it”, which speaks to the satiating properties of Metabolic Drive in and of itself, but more just to continue with the perspective shaping portion here.

My co-worker is ahead of me, having returned from the snack bar. In his hand is a 20oz Coca-Cola, a small bag of chips, and some sort of candy bar.

Here’s the nutrition on the bottle of Coke alone

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Here is a serving of Metabolic Drive

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2 scoops is standard for those on the Velocity Diet. Almost equal calories, VERY different macronutrient breakdown.

Yeah. “Food guilt” not a thing. Sometimes, you inoculate yourself to yourself and create an echo chamber and forget what “normal” looks like.

6 Likes
2745

PM workout

Tabata intervals of DKB clean and press w/24kg bells during the 20s and KB burpees during the 10s. Hit hard, but not killer.

2 Likes
2746

Did the co-worker make a silly comment today?

1 Like
2747

Nah, no silly comment to make.

2748

AM WORKOUT (0445 natural wake up) FASTED

HIGH SPEED/LOW DRAG DELOAD

7 rounds in 30 minutes of

  • 5 burpee chins
  • “Run” around the block

w/20lb vest

Notes:

  • It was snowing during the workout. Big, heavy fluffy flakes, but the issue was that traction during the run was compromised, so I wasn’t able to push the pace as hard as I’d care to. The vest was a bit of a boon there, as it naturally slowed me down. My heart and lungs weren’t really taxed today, but my body was experiencing fatigue throughout. This experiment has been interesting in that regard. I feel like I’ve done a good job of prepping my body for the various stages of fatigue it will experience over the course of a long run.

  • Nutrition remains strong. I’m honestly thinking this might be my new deload protocol if nothing else. It’s been awesome to just hit the reset button. Guts feel fantastic, I feel lighter, I’m not walking around bloated and full, clothes fit better, etc. Only real negative is just how flat I am from the lack of carbs, but it’s also been nice to just rush to THAT part of the process too. I am planning on engaging in the “rampage” and getting in some carbs for a meal at some point this weekend.

  • Decent sparring night at Tang Soo Do last night. Actually got to spar the instructor rather than the senior student, which actually gave me an opportunity to play around with some stuff. As I advance in rank, I’m allowing myself to bring in more things from my background, which the instructor seems to appreciate for the challenge they present. My flexibility has really improved throughout this, as headkicks are becoming more and more regular. I still don’t care for the bad habits that this sparring format promotes, but I’m too damn old to be fighting at this point anyway.

  • Downtime tonight. Will get in some manner of conditioning and daily work where it fits.

6 Likes
2749

Hey dude, have you ever competed in a bodybuilding show or have interest in competing in one?

1 Like
2750

Never have. No interest at this time. I entertained the idea of doing one after my kid graduated, but I genuinely don’t want to spend that much time being as selfish as I would need to be in order to do a full on prep. I’ve already put my family through so much stuff with all my medical issues and getting all THAT sorted out, to say nothing of the insanity they have to endure whenever I take on programs like Super Squats or Deep Water.

And after tearing my bicep this fall, unless I get it reconstructed, I’ve pretty much biffed my chances of ever doing well in the sport anyway.