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

Training Training Logs
6946

@raven78 I had to exercise some caution locking out my kicks, and can feel the knee catching on occasion, but nothing I haven’t been through before.

Nutrition Recap

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Breakfast was the same as its been all week. Dinner was 17oz of air fried beef rib fingers, 3 eggs and 5 whites.

I get so much genuine happiness being able to eat this way and achieve my goals

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6947

AM WORKOUT (0400 wake up via alarm, rough night of sleep)

TACTICAL BARBELL GREY MAN Week 2, Workout 5

MAIN CLUSTER

Buffalo Bar Squats
4x6x320

Axle strict press from rack
4x6x158

SUPPLEMENTAL CLUSTER

(3) Incline DB bench
4x10x70s

DB row
4x10x125

GHRs
4x10x30

ASSISTANCE

GHR sit ups
3x10

Chins throughout workout

Notes:

  • Kiddo got me up at 0250 because the puppy woke up and wouldn’t go back to sleep. Laid next to the crate for 10 minutes, then inch wormed out the room and got back to bed around 0315. Alarm went off and I thought about every possible way I could skip this workout and none of the COAs worked, so I got up and trained. In turn, motivation was stupid low, and you can see in the video that I was hurting.
  • Aside from the evening, last night at Tang Soo Do just took it out of me. We focused heavily on breakfalls, so it was a lot of getting on the floor and getting up from the floor. The latter is the real workout, which Dan John has pointed out among other authors. I actually saw a really decent looking prison workout the other day that was almost like a bodyweight turkish get-up that emphasized this point. An hour of doing that just had me floored. I also think I need to eat more, which is what these next 4 days will be about with our feasting.
  • First set of squats had too wide of a stance. I’ll need to be aware of that.
  • Carried a 212.5lb keg yesterday and weighed 83.5kg this morning.
  • First physical therapy appointment will be later this morning. I’ll see if I get anything out of it.
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6948

Physical Therapy appointment was WAY more productive than my physical. Dude was shocked my doc didn’t order imaging and got me an X-ray right on the spot. Currently awaiting results. If it shows extensive arthritis, we’re thinking PRP injections. But in the interim, he diagnosed me with some muscular tightness (not at all shocking) contributing to pulling in the knee and placing it in a spot where the cartilage is weak, and some weakness in my med glute on my right hand side. Gave me some targeted stretches and strengthening exercises to perform. I made sure to ask about frequency this time, because last time I over-medicated and gave myself repetitive motion injury. Daily for the stretches, 2-3x a week for the strengthening exercises. Love it.

Just a random aside, but the other day I discovered that a caterpillar had died in my garage. His remains lay between my keg and my adjustable bench. I see him (assuming gender) between sets, as I forget he’s there when it’s time to clean up, so it’s just always there staring at me during my downtime. And I think about how tragically ironic it is that he died as a caterpillar rather than a butterfly. Specifically, I imagine he crawled his way into my garage thinking it would be the PERFECT place to undergo metamorphosis and physically transform into a butterfly…only to be suffocated by the darkness and hard environment. The irony being that one could very well say the same for us.

EDIT: Hey, one more random thought while I’m making those up. Alcohol is referred to as “the 4th macro”, at 7 calories per gram. What’s unique about alcohol is, in the presence of carbs, protein and fats, the body will specifically use alcohol FIRST as a fuel source. This isn’t because alcohol is an IDEAL fuel, but very much the opposite: it’s a toxin in the body, and it’s trying to get rid of it as quickly as possible by rapidly metabolizing it. Chris Duffin did some experiments with this with “Whiskey and Deadlifts”, which I truthfully didn’t look very far into, since I’ve never had a drink in my life (tried once, and it ruined a perfectly good tomahawk steak, so I stopped).

But, any way, IF the body picks alcohol to burn FIRST because it’s a toxin and it wants to get rid of it…what does this say about how the body will use carbs FIRST as a fuel source in the presence of fat? The body will burn off it’s glycogen stores before resorting to using fat as a fuel source. In order to get the body to select fat as a fuel source, one needs to enter a state of ketosis, brought about by carbohydrate restriction to the point of depleting glycogen stores for prolonged periods. Yes yes, that’s not QUITE exact, but close enough here. Absent this, the body will always try to burn off all it’s carbs FIRST.

…peculiar, eh? But then, in a Hume-esque fashion, I have to question my own conclusions here, because after fats the body will eventually select proteins as a fuel source. And when THAT happens, it’s not a good situation. Can I really conclude that protein is THE ideal fuel source of the body based off this? I would think the better conclusion would be that fat is ideal, but the hierarchy doesn’t quite work out.

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6949

Don’t say that too loud! The internet crew will
Adopt it and they will drinking in the gym!!!

On a serious note, so glad you’re getting somewhere with physio. PRP is no joke. I’ve had it twice in my life with fantastic results both time.
Get ready to get out your checkbook though. Mine was around $2k per treatment but money well spent.

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I DO remember some dudes using 4 Lokos as pre-workout back college…

And appreciate the support dude! Thankfully, the nature of my employment/insurance is such that I shouldn’t incur any cost for treatment.

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6951

Only time I even thought about alcohol and bodybuilding wa when I competed I took a shot of vodka pre show and watched the veins pop!!!:rofl:

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Hah! It’s like the Ronnie Coleman story. Standing on the shoulders of giants.

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That’s how it starts. Doing shots before the show next thing you know your juiced to the gills!!!:rofl:

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Nutrition Recap

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Breakfast was the same. Dinner was the start of feasting. Hibachi buffet. 4 eggs and a lot of beef and shrimp on the Hibachi, then a lot of oysters, shrimp, salmon, and a few other odds and ends.

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I think I missed it in here, but huge happy birthday! It’s the big one and you sprinted into it like a superhero. Your unrelenting commitment to family and standard for yourself has earned you the fantastic middle age you’ll now enjoy amidst a veritable graveyard of broken and sick contemporaries. Many (in your case, literally) happy returns!

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@TrainForPain much appreciated brother! Very high praise from you. Here’s to our best years coming up!

Today was an unscheduled off day. We put up all the Christmas stuff, which took about 3 hours total, but I got 10k steps out of it, with many of them going up and down stairs, and still carried a 215lb keg.

NUTRITION RECAP

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Breakfast was 2 omelets, each with 3 eggs, kerrystone beef, cheddar cheese and beef tallow, topped with some sour cream and some MSG (experimenting with it as a condiment). Side of 5 strips of beef bacon and a Teton Waters grassfed polish sausage.

Dinner was a full rack of ribs with some beef brisket.

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Same, massive happy birthday, hope you had great 40th!

Really enjoyed the latest blog, and the comment by Ahab!

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Happy bday

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I’m noting this for my T-ransformation afters!

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6960

This made me laugh hard. My physio (who I know pretty well now) always says this to me too. I always just give him a sideways look and he laughs at me.

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Will dry you right up!!!

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@alex_uk Thanks man! And always appreciate you taking the time to read.

@bigpappafrance Thanks!

@simo74 Glad it could be a source of comedy. For me, it was a relief. To finally have a diagnosis and something to work towards, vs my gen practitioner who just blamed it on being 40 and prescribed me some vitamin M as the only solution. I’m so excited to have a way forward, and curious what the x-ray will reveal.

Nutrition Recap

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Fasted through breakfast, and we had lunch at my wife’s favorite Hawaiian BBQ place. Had a loco moco (hamburger steak with a sunny side up egg and beef gravy) for myself, and the Valkyrie shared many portions of kalbi beef ribs (flanken ribs) and BBQ chicken.

For dinner, I brought out the lamb split breast plate again. This time, no gaminess, so didn’t need to kill it with seasoning. Just straight salt. 45 minutes in the pressure cooker with some liquid smoke, then sprayed it with wagyu beef tallow and 6 minutes in the air fryer at 450. They turned out INCREDIBLE. Lamb may, once again, beat out beef when it comes to meat, because these are lamb ribs and they’re wonderful. However, I also have some beef short ribs dry brining in the fridge for lunch tomorrow, since I have the day off.

Also, this was like 3.3lbs of ribs, according to the label, and I definitely came in with a plan to have some leftovers…and that plan failed.

What a perfect time for gaining.

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@simo74 with the save! I hate it when my heroes quarrel …

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Realized I logged the nutrition but not the training

AM WORKOUT (1000)

TACTICAL BARBELL GREY MAN Week 2, Workout 6

EMOM sprawl and sandbag carry

Notes:

  • 200+ lb bag, carried sideways vs bearhug this time. I’m a bit better at that pick up, which made it move faster and get me some more reps. Still meeting intent here: feel like this will have decent carryover to grappling.
  • Carried a 216lb keg this evening.
  • I’m digging this long weekend’s theme of finding out just how many ribs I can eat. Yesterday was the full rack of pork spare ribs, today was lamb back ribs, tomorrow will be beef short ribs AND pork baby back ribs, and then tomorrow at the Brazilian steakhouse will be plate ribs (but, sadly, sliced off the rib). Shame Vince Gironda isn’t around: I’m sure he’d dig this theme.
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6965

AM WORKOUT (0330 wake up via dog, 0520 training)

TACTICAL BARBELL GREY MAN Week 3, Workout 1

MAIN CLUSTER

Buffalo bar squat
4x3x352

Axle strict press from rack
4x3x166

SUPPLEMENTAL CLUSTER

(3) Incline DB bench
4x8x75s

DB row
4x8x125

GHR
4x8x40

ASSISTANCE

GHR sit up
3x10

Lateral raise dropset
35x10, 35x5, 35x2.5, 35xEmpty hands

50 band pull aparts

Notes:

  • Rough night of sleep. Kiddo got me up at 0330 because the puppy was being a pain. Laid down next to it’s kennel for about an hour, took it outside, came back in, got ready to lift, then dropped it off with the Valkyrie because her alarm had gone off so I could train. You can see in the video the fatigue is hitting me, but I was still able to put in an effort.
  • The little bit of physical therapy I’ve been doing has been paying off. Experiencing less day to day pain, and it was easier to hit depth in squats.
  • Forearms are giving me the telltale sign that they don’t care for these buffalo bar squats and sandbag workouts. It’s why I keep swapping squat movements. I should be able to make one more training phase and then onto the SSB.
  • No chins between sets today. Was trying to keep the timeline tight, since I had a later start.
  • Weighed 83.5kg this morning. Slightly different circumstances than usual for the weigh in with the different schedule, but close enough.
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