Morning bw 217
Measurement check in, I’m shrinking
Waist a belly button 39.75"
Waist at widest point 40.5"
Chest 48.75" (previous high was 50" but I’m pretty sure I measured in such a way that was generous to get the larger number)
Thigh 27"
Arm 16.25"
These are taken first thing in the morning every time to get the best consistency possible.
All measurements are down at least half an inch.
Today’s workout 65 minutes, spent a little time chatting
Hip abductor machine 130 x 40, 150 x 25
Seated leg curl 70 x 40, 30
Reverse lunge x 10 (still have that knot or something in my right hip flexor)
Tgu 25 x 3, 30 x 2
Jvfs 45 x 8, 65 x 6, 95 x 4, 115 x 3, 140 x 3 x 3 (hip flexor didn’t act up, hips were more open than usual)
I omitted the shoulder external rotation today and opted for the push up plus at young n’s recommendation
Push up plus x 8
Back extension 15 x 3 x 13
L sit heels down 30s x 3, starting to feel easier, maybe increase to 40s next week
Machine laterals 55 x 3 x 11
Waiter carry 65 x 70sR, 72sL, I will start varying the weights on these to work different timed holds, I’ll probably stay doing that with the other carries as well.
Played with high pulls again, snatch grip. Wasn’t getting the same hip whip as yesterday. I didn’t particularly enjoy the long sets, will experiment with shorter sets.
Afternoon pull ups
Sets done every 30s so 0:00 0:30 1:00 etc. Total time 4:40m
2, 3, 4, 1, 5, 1, 4, 2, 2, 1
Neutral grip
[quote]young n wrote:
[quote]pabergin wrote:
Saturday bw 216.5
Sunday bw 219.5
Today’s morning bw 217 (interesting fluctuations this weekend)
Previous bw high 233 (estimated)
Today’s workout duration 61 minutes (these times always include warm up and stuff)
Hip abductor machine 130 x 40, 150 x 20 --------------Defranco’s Agile 8
Seated leg curl 70 x 40, 25 ------------------------------Supine swiss ball leg curls x8 reps
Reverse lunge x 10 ----------------------------------Defranco’s Agile 8
Shoulder external rotation with cable 12.5 x 18, 2 x 17 -------Push up plus x8 reps
Tgu 25 x 2, 30 x 3
Jvfs 45 x 2 x 8, 65 x 4, 95 x 2, 105 x 2 x 5
L sit heels down 30s x 3 -----------------------Planks, side planks, reverse crunches, rollouts
Back extension 15 x 3 x 12
Machine laterals 55 x 3 x 10
Farmers walk 85 x 76s (upper body locking together, staying solid longer)
[/quote]
Sorry I try to make sense, but it came out looking stupid.
If you got any questions feel free to ask.
Hey
Stay strong.[/quote]
Hey young n,
Thanks for all the feedback.
I tried push up plus today in lieu of the external rotations. They can definitely help save me a little time at the gym, or even be done at home.
Do you think the 8 push ups are as effective as all the external rotations? I was doing them specifically for my rotator cuff because I had, can get, some shoulder pain.
I read about the agile 8a while back but forgot about it. It’s something I’m willing to try. It could also be done at home before leaving for the gym. I’ll have to look it up again and see how it works for me. I’m not obsessed with the hip abductor machine but I do get a pleasant warm up with it.
As for the l sit. I wanted to pick one an exercise to get good at. This one caught my interest because it looks cool, lights up my abs when doing the full movement more so than other core exercises, and gets me to really tighten down my back hard. If I ever get there, a v sit would be pretty awesome. Part of it is psychological, I just like them so I’m motivated to do the work.
[quote]pabergin wrote:
[quote]young n wrote:
[quote]pabergin wrote:
Saturday bw 216.5
Sunday bw 219.5
Today’s morning bw 217 (interesting fluctuations this weekend)
Previous bw high 233 (estimated)
Today’s workout duration 61 minutes (these times always include warm up and stuff)
Hip abductor machine 130 x 40, 150 x 20 --------------Defranco’s Agile 8
Seated leg curl 70 x 40, 25 ------------------------------Supine swiss ball leg curls x8 reps
Reverse lunge x 10 ----------------------------------Defranco’s Agile 8
Shoulder external rotation with cable 12.5 x 18, 2 x 17 -------Push up plus x8 reps
Tgu 25 x 2, 30 x 3
Jvfs 45 x 2 x 8, 65 x 4, 95 x 2, 105 x 2 x 5
L sit heels down 30s x 3 -----------------------Planks, side planks, reverse crunches, rollouts
Back extension 15 x 3 x 12
Machine laterals 55 x 3 x 10
Farmers walk 85 x 76s (upper body locking together, staying solid longer)
[/quote]
Sorry I try to make sense, but it came out looking stupid.
If you got any questions feel free to ask.
Hey
Stay strong.[/quote]
Hey young n,
Thanks for all the feedback.
I tried push up plus today in lieu of the external rotations. They can definitely help save me a little time at the gym, or even be done at home. [/quote]
Yes, they can be done at home.
[quote]pabergin wrote:
Do you think the 8 push ups are as effective as all the external rotations? I was doing them specifically for my rotator cuff because I had, can get, some shoulder pain. [/quote]
Shoulder pain can be caused by a number of different factors, so if you feel as though the external rotations are helping, please do keep them in there. The rotator cuff gets enough work done through a lot of the movements performed. And I’m just a fan of having “whole body” movements in the warm up rather than isolation work. The 8 push ups is just a number, just do enough to get the blood flowing and get activated, no need to get past 20 reps. I’ll get into detail about this at a later time if you want.
[quote]pabergin wrote:
I read about the agile 8a while back but forgot about it. It’s something I’m willing to try. It could also be done at home before leaving for the gym. I’ll have to look it up again and see how it works for me. I’m not obsessed with the hip abductor machine but I do get a pleasant warm up with it. [/quote]
The Agile 8 and Limber 11 (I think thats is the new one), give it a shot, see how you feel, keep it if you like it, drop it if you don’t. If you like the abductor machine keep it, I just think a banded monster walk would have been better, but thats just me.
[quote]pabergin wrote:
As for the l sit. I wanted to pick one an exercise to get good at. This one caught my interest because it looks cool, lights up my abs when doing the full movement more so than other core exercises, and gets me to really tighten down my back hard. If I ever get there, a v sit would be pretty awesome. Part of it is psychological, I just like them so I’m motivated to do the work.
[/quote]
Wow! A V sit, I’m rooting for you buddy.
Just remember to keep your form perfect. That’s why I threw those other variations out there.
Stay strong
So I went out to dinner last night with a friend who is in town for business and managed to avoid eating terribly. I very rarely eat out these days, to save money and so I know what I’m eating. I ordered teriyaki glazed salmon with risotto, mango salsa and plantains. I drank one beer and water. I ate two fairly small pieces of bread with butter. …
Morning bw 220.3
I wouldn’t have guessed that much bloat from dinner
Today’s workout
Duration unknown, likely under 70 minutes
I was tired from being out late last night so I decided to make today the easy 1 x 10 squat day
Limber 11 style warmup at home, added some Eric Cressey stuff that I like. I forgot how much I enjoyed this type of warmup. I used to do them consistently a few years ago and got away from them for some reason, probably me being lazy. I’ll keep using this for a while and see about making it a habit. I like arriving at the gym feeling ready. Thanks to young n for reminding about these things.
Seated leg curl 70 x 40, 35
Reverse lunge x 10
Push up plus 2 x 5
Tgu 30 x 10/side
Goblet squats 45 x 2 x 8, 65 x 10
L sit heels down 30s x 3
Back extension 15 x 3 x 14
Machine laterals 55 x 3 x 12
Suitcase carry heavier day 100 x 50s/each side
Then I realized how much I was enjoying myself and forgot all about being tired so I played with power cleans.
Hang cleans 45 x 3, 65 x 3, 95 x 2 x 3, 115 x 2 x 3
Power clean from floor 135 x 3 x 2
I don’t know how well I do these. I prefer to do them from the floor. The bar gets to the rack position with decent hip whip so I think they’re Ok.
One day I’d like to try some Olympic lifting with a coach
Afternoon pull ups, neutral grip
Minute on minute sets
2, 3, 5, 2, 3, 5, 2, 3
Morning bw 217.9
Work got in the way of gym, but I have to take the extra work when I can get it.
Home pull ups, neutral grip
One set every 30s
2, 3, 2, 3, 2, 3, 2, 3, 2, 3
Total of 25
4:40 minutes
Hanging straight leg raises, knees locked raised to above parallel
One set every 2m
8, 8, 6, 6
L sit holds heels down 30s x 3
Morning bw 217.9
Today’s workout
Duration 55m
Limber 11 at home, I swapped out the cossak squats for the prone squat stretch which I find to be particularly illuminating
Seated leg curl 70 x 2 x 40
Reverse lunge x 10
Tgu 30 x 4
Jvfs 45 x 8, 65 x 8, 95 x 4, (now add breathing technique) 115 x 5, 140 x 3, 150 x 2
L sit heels down 30s x 3
Push up plus 3 x 5
Back extension 15 x 15, 14, 14
Machine laterals 55 x 13, 12, 12
Goblet carry, heavier day 120 x 80s
I don’t care for the goblet carry so I’ll try something else.
Saturday bw 215.1
Sunday bw 215.8
Today’s bw 216.5 (ate a little bad at a family event yesterday)
Today’s workout
Duration 55 minutes
Limber 11 at home
Seated leg curl 70 x 45, 20
Reverse lunge x 10
Push up plus x 2 x 5
Tgu 30 x 2, 35 x 1
Jvfs 45 x 8, 65 x 6, 95 x 4, 105 x 2 x 5 (with breathing technique)
Push press 45 x 5, 65 x 5, 95 x 5 x 5
L sit heels down 30s x 3
Machine laterals 55 x 2 x 13, 12
Back extensions 15 x 2 x 15, 14
Farmer’s walk heavier day 100 x 60s
Week 5 of the 18 week protocol begins today
The two main exercises are jvfs and push press. I haven’t pressed in about a month so it’s feeling a bit foreign. I think Dan John recommended the rule of 25 for pressing movements but I think I’ll try 15 reps tomorrow. I found that I lost motivation after a few sets and didn’t want to do more. We’ll see how things go. I don’t want to press to much because my shoulders could get cranky quickly
The jvfs and push press were basically super setted since I did the work in the squat rack. Squats felt Ok, the limber 11 might be helping. I was really working the glutes in the hole, but they are weak and unready to bump the weight up. I usually wait until the bottom position can be held longer and more easily before adding weight.
Yesterday
Neutral grip pull ups
1, 2, 3, 4, 5, 4, 3, 2, 1
Minute on minute sets, except final sets which were faster
Total time 7:10m
Today
Neutral grip pull ups
2, 3, 4, 1, 5, 1, 4, 3, 2, 1
One extra Rep
One set per 30s
Total time 4:40m
Pull ups are much faster out of the stretched positron. Maybe a combination of practice, lost weight and improving shoulder stability? Whatever the reason they are feeling stronger and moving faster.
Wow, its week 5 already!
Keep it up.
Stay strong
Hey mate,
Im here for some advice. To make a long story short I have an episode of overeating every 8-10 days. In this time of overeating I will eat just about everything in sight. For example today I came home and planned to eat an apple before some training but instead I ate 2 apples, a banana, a box of cereal, a Finibar and half a jar of peanut butter. I usually do pretty well at controlling my weight and eating, but I was wondering if you have any advice on preventing these random episodes of binging??
tweet
Morning bw 215.3
Today’s workout
Duration 70m
Started limber 11 at home, finished a little bit at the gym, this inflated my workout time a bit.
Had to clean the bar in order to squat today because two young guys found it necessary to perform bent over rows in the one squat rack my gym has, this slowed me down a bit since I practiced hang cleans using my version hang clean technique. Then I was inspired to adda few double plate sswings and box jumps.
Seated leg curl 70 x 45, 25
Reverse lunge x 10
Tgu 30 x 3, 35 x 1
Push up plus into downward dog x 2 x 5 (I’ve been enjoying the addition of downward dog, my shoulders enjoy the feel)
Jvfs 45 x 8, 65 x 6, 95 x 4, 115 x 3, 140 x 3 x 3 (with breathing technique)
Push press 45 x 5, 65 x 5, 95 x 3 x 5
I prefer 15 reps of push press instead of 25. I also reviewed my push press technique, which is probably sub par anyway, and that felt better today.
L sit heels down 30s x 3
Back extension 15 x 3 x 15
Machine laterals 15 x 3 x 13
Waiter walk, heavier day 80 x 50s R, 59s L
I find a much sturdier position for my left shoulder. This has been going on since I started using the waiter walk. The heavier weight slowed me down a bit and made me work noticeably harder to maintain position. My triceps seem to be the weak point here as I couldn’t maintain the lockout late in each set.
Overall good workout. Squats are feeling better today than yesterday and looked pretty decent on video.
[quote]theBird wrote:
Hey mate,
Im here for some advice. To make a long story short I have an episode of overeating every 8-10 days. In this time of overeating I will eat just about everything in sight. For example today I came home and planned to eat an apple before some training but instead I ate 2 apples, a banana, a box of cereal, a Finibar and half a jar of peanut butter. I usually do pretty well at controlling my weight and eating, but I was wondering if you have any advice on preventing these random episodes of binging??
tweet[/quote]
Hey there theBird,
I’ve been there before and am definitely susceptible to return at any moment.
I have some general thoughts that you might find helpful. If you want more detail feel free to ask.
Overeating can be the result of many things for me. Not to sound cliche, but it can be physical, mental, or emotional. For example, for physical, I’ve literally been tired and ate bad to feel better. Or I’ve been tired and just made bad choices because my mind wasn’t clear like if I was wide awake. Mental and emotional usually work together. The mental side is the excuse making and rationalization. The emotional side can be anything “negative” like angry, lonely, not valued, sad, anything you can think of that’s related to upset or uncomfortable. For example, I go to a family get together and I don’t want to upset the host about the food they’re serving so I ignore what I really want and just go along with it because I’m uncomfortable explaining myself, being judged for my diet, avoiding confrontation etc. The examples are endless.
Another useful concept is that people will relax things that are normally strict and regimented because they “want to be nice to themselves” “treat themselves” or some other excuse when stuff is going on in life. For example, my last binge eating episode was precipitated when I moved. Things got so busy that it was extremely difficult to prepare food. That was the prefect excuse to eat a bunch of pizza etc. The problem was that once I got started I didn’t stop for three months.
Another idea that has been helpful for me is clearly identifying my values and looking for opportunities to live� them. So I value my health (despite my past insanity). If I value my health then I need to do things that improve it.
Goal setting can work in with how you go about creating opportunity to live your values. I always need the next goal. I can’t become complacent because terrible things happen when I become complacent. I may not want to do this or “feel like it,” I just have to.
So it’s basically a process of getting to know yourself as best as you can, at least that’s how I see it. It’s been working lately for me. These are new additions to my philosophy. I learned the hard way that white knuckling it and trying to force myself just doesn’t work.
I hope this is helpful and gets you thinking.
[quote]pabergin wrote:
So it’s basically a process of getting to know yourself as best as you can, at least that’s how I see it. It’s been working lately for me. These are new additions to my philosophy. I learned the hard way that white knuckling it and trying to force myself just doesn’t work.
I hope this is helpful and gets you thinking.
[/quote]
Thanks for your advice. I did have an event during the day regarding my family that did make me sad and feel uncomfortable. I have been feeling a little tired lately as well, so maybe that had played a part. I suppose once I recognise these emotions and situations, I may have a better chance at controlling my instincts such as overeating.
Thanks again.
tweet
Morning bw 216.4
I ate a large amount of Chipotle for dinner. Mostly low carb except for chips. No soda.
Duration 67 minutes
Most of limber 11 at home, last couple of things at gym.
Seated leg curl 70 x 45, 30
Reverse lunge x 10
Push up plus 2 x 5
Tgu 30 x 1, 35 x 2
Jvfs 45 x 8, 65 x 6, 95 x 4, 115 x 5 (added breathing technique from here to end), 140 x 3, 150 x 2
Push press 45 x 5, 65 x 5, 95 x 5, 115 x 5, 135 x 3, 150 x 2
L sit heels down 30s x 3
Machine laterals 55 x 14, 13, 13
Back extensions 15 x 16, 2 x 15
suitcase carry lighter day 80 x R 95s, L 110s
Squats felt off today, my weight was shifted toward mid foot most of the time, not really in the heels. Some days I wear sneakers, like today, but I never noticed this issue before. I might try always squatting bare foot.
There’s a definite cardio effect with the squat push press super set. I feel really out of shape. Must keep plodding along, it’ll come.
I’m right handed so I don’t understand why my left hand is always better in the suitcase carry.
Added one set per side of tgu at 80# just to see. Got through the sets with messy form.
Morning bw 217.3 (I never enjoy watching it tend upward but my diet has been in check so it’ll drop at some point)
Today’s workout
Duration 55m
My shoulders are not happy with daily pressing, even though the weights are relatively light. I’m not going to press tomorrow, I’ll probably hit some extra get ups for practice. Going to take off from pull ups today to get a little extra rest.
Limber 11 at home, had to take my time with extra pvc rolling and baseball work, I had plenty of knots to work on including a particularly awful one in my left shoulder.
Seated leg curl 70 x 45, 35
Reverse lunge x 10
Push up plus into downward dog 2 x 5
Tgu 30 x 1, 35 x 2
Goblet squats 45 x 8, 65 x 6, 75 x 10 with breathing technique
Push press 45 x 5, 65 x 5, 95 x 2 x 5
L sit heels down 30s x 3
Swings 40 x 20
One arm kb swings 25 x 20 each arm
Back extension 15 x 2 x 16, 15
Machine laterals 55 x 2 x 14, 13
Omitted waiter carries on account of shoulders
Might try db push presses next week.
Yesterday’s pull ups
8 x 3 one set per 30s
The day before was 6 x 4 minute on minute sets
Morning bw 216.4 (this number has occurred repeatedly)
Today’s workout
Duration 69 minutes
No pressing today, wanted to rest from that after yesterday’s experience. Shoulders still a little achy today, there are knots all over the place.
Limber 11 at home
Skipped leg curls today since the machine was occupied at the time I would have used it. Didn’t have an issue with that today, but my hips felt unusually good for some reason.
Reverse lunge x 10
Push up plus into downward dog 2 x 5
Tgu 30 x 1, 35 x 3, 40 x 3
Jvfs 45 x 10, 65 x 8, 95 x 6, 115 x 4, 135 x 2, 150 x 5 x 2
Squats felt pretty good today. Got my weight into my heels. Hips opened up nicely. Grove felt much better than other days lately. Stronger in the hole, may be time to nudge the weight a little bit.
Swings 40 x 20
Two handed plate swings 25’s x 20
L sit heels down 30s x 3
Machine laterals 55 x 3 x 14
Back extension 15 x 3 x 16
Farmers walk 85 x 62s, just not feeling it today
Not sure what to do with pressing next week. Reverse grip bench press felt good the last time I worked it. So that’s a possibility. Db push press is another. We’ll see.
Morning bw 217.1
Went out Saturday night and ate and drank without discretion.
Today’s workout
64 minutes
Limber 11 at home
Seated leg curl 70 x 45, 40
Reverse lunge x 10
Tgu 35 x 3
Push up plus into downward dog x 5
Swings 40 x 20
Goblet squats 45 x 10, 65 x 8, 95 x 5, 115 x 3, JVFS 145 x 3 x 3 with breathing technique
Db military press 20 x 12, 30 x 10, 40 x 4, push press 135 x 3 x 3
L sit heels down 40s x 2
Back extension 15 x 17, 2 x 16
Machine laterals 55 x 15, 2 x 14
Waiter carry 65 x 55s both sides
Carries have been weaker the past two workouts. Squats are feeling good. Warming with military press was helpful for shoulders. I plan to press three times this week to avoid shoulder issues.
Afternoon pull ups, neutral grip
Sets of 2 and 3 alternating, total of 25 reps
One set every 25 seconds, last time was 30 seconds, wanted to see the difference. It was a little harder