Merry Christmas, bless you and your family, Jack
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Merry Christmas
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Merry Christmas Jack. Hope you had a great day with the family.
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12/26
Woke 170.2
Well there’s the weight gain from the last two days. Hopefully it wont stick around too long. We’re traveling to Austin tomorrow to see my wife’s family so the food choices won’t be great I’m sure, but I’m mentally done with splurging mode. Fun for a day or so but can already tell that I don’t feel as good or energized.
Christmas was great. Got one of those new keurig machines that makes lattes as well and I’ve got to say it does a pretty good job. I have a bad habit of getting a skinny almond milk latte from Starbucks more days than not and at 5.50 a drink it adds up. Hopefully this will save me some cash too.
Today’s shoulders and man am I looking forward to a good session. We also bought a thera-gun that will be great for loosening up the muscles before workouts.
Today’s work:
Barbell OHP
Dumbbell OHP
Plate raises with twists
Front delt dumbbell raises
Rear delt cables
Lateral raises
Partial lateral raises heavy
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Been doing partial lateral raises with about double what I do normal ones with weight wise as a finisher on shoulders as of late. Really like them and since they’re partials I can go to total failure!
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Which version did you get? I’ve been thinking about something like this. One of the MMA trainers I follow, Firas Zahabi (coached GSP among others), has one called TimTam …
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I got this one. Have a friend who owns a gym and has a wholesale account to only had to spend $150 on it. Not sure if it’s a generic brand as it doesn’t have the logo on the side but all the same it works really well and is super quiet.
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1/6
Woke 169.0
Ok my two weeks off work is officially over and I managed to only gain 4 lbs. I’ll take that.
Last week is went completely off the grid. No work, no training, no diet, not much leaving the house actually and it was awesome.
First workout back was today and man I felt good. Been a long time since I took a whole week off. Good to be back to a routine even if it is only for a week or two before surgery.
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Welcome to a new training year and hope its a good one Jack. Whats to go with your injuries ? Are they impacting on your training or are you able to work around them.
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Thanks Simo! I haven’t been training legs at all as the risk for further injury is pretty high. The longer I go with no ACL the more unstable my leg is getting. If I accidentally lock out or plant on that leg my tob/fib pop behind my femur and it’s pretty terrible lol. The shoulder is still giving me trouble but it’s something I can work around. I’m gonna hot shoulders tomorrow and hopefully ease my way into it to avoid aggravating it further.
Looks like your gonna clean up the diet here for a bit but keep the carbs high enough for solid training. I bet you’ll notice some asthmatic changes regardless. Just eating quality foods and cutting out all the crap makes a huge difference.
Thanks for checking in and hope that your training year is off to a great start as well
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1/7
Woke 172.2
As expected there was a pretty big jump up today. I drank much more water yesterday, hit my nutrition numbers and stayed away from cocktails. It’s amazing how two weeks of slack nutrition and imbibing in spirits can vet you into hard to break habits. Gonna have to empty that holiday candy bowl.
Today’s training
Biceps and back
Superset 1
Wide grip lat pulls
Straight arm lat pulls
Superset 2
Low rows
Middle rows
High rows
Superset 3
Ez bar curls
Isolation curls
Superset 4
Alternating dumbbell curls
Rope hammer curls
I have less than an hour today so I’m going to have to keep a pretty solid pace to finish. Hopefully I’ll see the scale move a bit tomorrow.
Here’s an interesting progress pic. First image is March 8 2019 at 161.2 and second image is current at 172.2. Not quite as shredded but quite sure not 11 lbs more fluff so that’s encouraging in the gains department
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I have ab envy.
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That’s all the years of gymnastics. Gonna go to my grave with those thangs lol! Just do 300 v ups 5 days a week for the next 10 years 
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Any tips on how to do V-ups without getting monster hip flexors instead of abs? 
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Hmmm… not sure if your being serious or not. They’re an exercise that takes some skill balance and practice for sure.
Here’s a progression I’d recommend though
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Tuck open. Balance on your seat in a tuck position with feet elevated a few inches off the floor and your hands on your knees. Slid open to a hollow body position. Hands slide to your sides. Only thing touching the ground is your butt and maybe a little lower back. Return to tuck shape.
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V open. Just like above but once you hit the tuck shape extend your legs and reach for your toes. Then open and keep your arms by your sides
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V up with easy arms. Standard v up but arms reach for toes and then go to sides
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Traditional v up with arms reaching for toes and then raising above your head
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I was! I don’t know how many hanging leg raises I could bang out if I just cared about executing the movement and not focus intently on the muscle it is that I want to work. I haven’t done a lot of V-ups lately but have had the same issue there is that I turn it into a “kick” more and thus use my hip flexor moreso than my abs.
Thanks for the progression, I’ll add it into my ab-work!
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I think it all comes up with how you do the movement. In his nice video you can see control. If you do them crosfsfit style with momemtum and all, focusing on the number of reps it won’t be super efficient. Just like doing crunches the right way isn’t the same as doing them bro style by sets of 200
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I’ve settled on 10 v ups, 5 times a week for 300 years
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@jackolee Have you started the GH yet or are you waiting until after surgery?
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I’m two months in. Gonna run an additional 4 months afterwards.