The Training Log of a Chronic Over Eater

Training Training Logs
141

Morning bw 212.8 (this has been bouncing back and forth a bit)

Morning hr 67
Upon standing 71

Sleep was less than ideal, body was less pliable than usual, it’s never usually pliable, it was just less pliable than normal. Pvc and baseball work was very helpful.

Limber 11

Today’s training, duration 71m

Reducing warm ups slightly, didn’t feel any less “ready”

Reverse lunge x 10 each
Seated leg curl 80 x 20
Goblets 45 x 5, 65 x 5, 80 X 5, 95 x 5
Hindu push ups x 5
Tgu 40 x 3 each
L sit heels down 50s x 1
Rear delt raise 10# x 2 x 12

Insert, worked moderately hard but not all out, this resulted in a good sweat

Alternating, 3 rounds

Row 300m
10 burpees

Sldl

45 x 10, 100 x 5, 125 x 5, 150 x 5, 160 x 5, 185 x 5, 210 x 6, 185 x 5, 160 x 8

While these numbers are quite low to me, 210 x 6 and 160 x 8 are technically Rep prs (I have never trained this as a main movement)

Extra work as usual

Farmers walk 100#, gave up, I had no grip strength following the sldl, I should do waiters walks on these days

Conditioning, not an all out effort, but worked hard

Alternating, no rest, 5 rounds before push ups got difficult

50#db rows x 10
Push ups x 10

So I like the idea of upper body conditioning on lower body work days.
No energy today.
Back to the gym Monday.

142

Morning bw 213.3

Waking hr 63 bpm
Upon standing 68 bpm

Both numbers are notably lower. My breathing was paced somewhat specifically today which contributed to the lower numbers. Also feeling mostly better today. Coughing seems to have cleared up. Some congestion remains.

Recovery today: pvc and baseball rolling

143

Interesting to see your finding of correlation between how you feel and your heart rate.

Are you usually a good sleeper?

tweet

144

Morning bw 212.7

Waking hr 65 bpm
Upon standing 58 bpm

I thought it was odd to get a lower number after standing. I thought my breathing was about the same for both measurements. I still have some mild congestion today.

Recovery: pvc and baseball rolling, it’s the only way to wake up in the morning (I’m not a morning person, but I guess that’s all in the mind)

To reduce calories: reduce consumption of cashews and almonds, reduce consumption of dried fruits like prunes and apricots, see what happens. … if that doesn’t work, reduce consumption of granola cereals and replace with plain oatmeal, that’s as far as I’ve thought.

145

[quote]theBird wrote:
Interesting to see your finding of correlation between how you feel and your heart rate.

Are you usually a good sleeper?

tweet[/quote]

Hey theBird

Thanks for checking in. There’s been some correlation so far, we’ll see how it goes. I’m hoping there will be some obvious correlation so it’s easy to plan for the day.

I’m not a great sleeper. Not the worst either, I’m on a regular schedule and am able to fall asleep fairly easily under normal circumstances. I think i have sleep apnea. The other two nights happened to be an even lower quality than normal, more waking up.

146

I didn’t think I’d be at the gym today but I won’t be able to go tomorrow.

Limber 11 at home

Today’s training, duration 68m

General warming, with new reductions

Light work, cycle 2 numbers

Pendlay rows

140 x 5, 160 x 5, 180 x 12, 160 x 17, 140 x 12

Stopped the 180 set when rep speed began to slow down. I wanted to make a decent pr so I went a little farther on the 160 set. Previous 17 Rep pr was 155. Tired after that so I capped the 140 reps at 12.

Extra work, cycle 2 numbers

No carries, the dbs I wanted were in use.

Conditioning, borrowed from alpha

1db snatch right side
1 db snatch left side
1db tgu right side
1db tgu left side

This equals one round. Add a Rep to each exercise with each round. Time limit of ten minutes.

Completed 4 rounds in 10:21m. Had to alternate hands on tgus in fourth round. Shoulders were getting tired. This resulted in a good sweat. If I do this again I would do more snatches relative to tgus since the tgus felt significantly more difficult.

Good workout today. Much better energy than Friday. I wonder if it is related to my morning hr.

147

[quote]pabergin wrote:
I’m interested to know what your “tricks” are, if you’re willing to share of course.
Thanks[/quote]

Well I guess I’ll have to leave the trick that involves the person of the other sex(or the same sex, if you swing that way) and a bed.

But on a serious note, I’ve found that a hang snatch works for me. The days that the snatch feels crisp, I know I’m good to go; green light, the days that its not so crisp; yellow light, and the days that form feels off; red light.
And when I’m getting back in the gym after a few days away the lifts can be misleading.
Of course this isn’t anything new, and it really depends on the athlete and how in tune they are with there body.
There are some days that I don’t feel like going in to the gym, but I dress my ass up, drive over there, get through my warm up and by then I’m starting to come around and then am ready to go, and end up having an amazing session. Other times I feel amped up and get to the gym but just have an okay session even though I felt like I was going to have an amazing session.

But try this concept out with a swing.
Of course over time your going to get better at the swing and build up your work capacity on it, but use it as a tool to see when you feel sluggish and or tired compared to when you feel fresh. I’m sure you’ll figure out what works for you.

Simple minds games are another tool. I read somewhere that this was trick that someone once used: how many times could he hit the space bar in 30/60 seconds some days it was a high number and sometimes it was a lower number. I think you get the point.

Simple question: the days that your heart rate is “off” how do you feel?
tired? sluggish? brain fog? wired up? twitchy? amped up?

I am by no means an expert at this. Have just found what works for me.

Get well soon from the cough thing you got.
Stay strong brother.

148

Morning bw 213.5

Waking hr 59bpm
Upon rising 64bpm

Limber 11

Home conditioning

Pull ups in waves of 2, 3, 5 (neutral grip for 2 and 3, chins for 5)
Push ups alternating sets of 5 and 10
Prisoner squats in waves of 10, 15, 20, 25
1 arm burpees, one per arm because I’m bad at them

12 rounds in 20:15m
Final hr 162

40 pull ups
90 push ups
210 prisoner squats
12 one arm burpees/side

Then 20 extra pull ups in 4 sets

149

Morning bw 211.8

Waking hr 49 bpm
Upon standing 52 bpm

These are much lower than normal. I fell back to sleep for about 5 minutes before taking my hr. I think this made s difference because my alarm clock always startles me, perhaps causing my hr to rise.

Unfortunately I wasn’t able to go to the gym today to take advantage of low heart rates.

Home conditioning

Neutral grip pull ups in waves of 2, 3, 4, 5, 6
Push ups in waves of 4, 6, 8, 10, 12
Prisoner squats in waves of 10, 15, 20, 25, 30
One arm burpees in waves of 1, 2, 3, 4 (each arm)

Total time 18:34m with final hr 174bpm

Total reps: 40 pull ups, 80 push ups, 200 prisoner squats, 20 one arm burpees on each arm (40 total)

Then 20 more pull ups, not timed.

150

Morning bw 212.4

Unable to take waking hr, baby woke up early crying.

Today’s training, duration 73m

Limber 11 at home

I need to check my training add. I’ve been reading s lot of CT’s stuff (I did hp mass a couple of years ago and enjoyed it a lot). So now I’ve got the itch to change programs too soon. This is a reminder to stick with the plan and run these cycles until they’re maxed out.

General warming, cycle 2 numbers
Insert (10m Max)

Row 400m
40#tgu 1/side
10 burpees

Finished at 9:53m with 2 2/3 rounds completed, final hr 156

Jvfs and sldl

Jvfs (all sets with long pause to exhale inhale exhale)
110 x 3, 130 x 3, 145 x 6, 165 x 1, 185 x 1, 205 x 1, 110 x 5

Good day for squats. Not great. Not totally in groove, weight not squared on heels the way I feel most secure. Rack position not quite right, although the bar stayed in place. 205 is a pr for this technique. Training Max is 160. 145 x 6 is a Rep pr for this technique. It’s fun to always be setting prs.

Sldl
Cycle 2 warmup numbers

Skipped extra work

Waiters carries 80# x 40s each side

Extract, alternated between the two

Bw inverted rows: 16, 3 x 12
20#db gorilla snatch burpees: 2 x 10, 2 x 8

9:30m at final hr 162bpm

Good day overall. Good energy and prs.

151

[quote]young n wrote:

[quote]pabergin wrote:
I’m interested to know what your “tricks” are, if you’re willing to share of course.
Thanks[/quote]

Well I guess I’ll have to leave the trick that involves the person of the other sex(or the same sex, if you swing that way) and a bed.

But on a serious note, I’ve found that a hang snatch works for me. The days that the snatch feels crisp, I know I’m good to go; green light, the days that its not so crisp; yellow light, and the days that form feels off; red light.
And when I’m getting back in the gym after a few days away the lifts can be misleading.
Of course this isn’t anything new, and it really depends on the athlete and how in tune they are with there body.
There are some days that I don’t feel like going in to the gym, but I dress my ass up, drive over there, get through my warm up and by then I’m starting to come around and then am ready to go, and end up having an amazing session. Other times I feel amped up and get to the gym but just have an okay session even though I felt like I was going to have an amazing session.

But try this concept out with a swing.
Of course over time your going to get better at the swing and build up your work capacity on it, but use it as a tool to see when you feel sluggish and or tired compared to when you feel fresh. I’m sure you’ll figure out what works for you.

Simple minds games are another tool. I read somewhere that this was trick that someone once used: how many times could he hit the space bar in 30/60 seconds some days it was a high number and sometimes it was a lower number. I think you get the point.

Simple question: the days that your heart rate is “off” how do you feel?
tired? sluggish? brain fog? wired up? twitchy? amped up?

I am by no means an expert at this. Have just found what works for me.

Get well soon from the cough thing you got.
Stay strong brother.[/quote]

Hey young n

Thanks for taking the time to give all this feed back.

Last time I used the swing during some conditioning work before strength work I noted that it felt bad, like my body found it to be very disagreeable and unpleasant. That was before your last post. It happened to precede a sub par workout. So Thanks for that suggestion, it didn’t occur to me to use the swing as a test to Guage where I’m at. But I can see it working pretty well. Also easy to combine with heart rate measurements. I’m guessing there’d be good correlation.

The space bar test sounds interesting. Maybe something to play with.

I’m still new to monitoring hr so I’m not too aware of differences in how I’m feeling. So far it has predicted the quality of my workouts. Also, I pvc roll immediately to start my day, so far higher heart rates are associated with less comfortable rolling and lower heart rates are associated with less knots and greater comfort on the pipe. The higher hr mornings seem to be associated with feeling less pliable.

I don’t naturally wake up early so I’m always getting up to an alarm clock, that being the case I always feel tired. I may have to pay close attention to how tired I am.

Good stuff Thanks

152

5/8 morning bw 213.1

5/8 waking hr 67, upon standing 78 (these were a little high, but didn’t seem correlated to the quality of my workout, but they may have been correlated to the fact that I had full blown flu symptoms by the end of the day)

5/8 training

Limber 11

General warning, cycle 2 numbers

Light work, cycle 2 numbers

Work, rgbp

150 x 3, 170 x 3, 195 x 7, 225 x 1, 170 x 8, 150 x 8

Extra work, cycle 2 numbers

Suitcase carry, 80# x 60s each

Conditioning, 10m Max

50#db snatch, waved at 2, 3, 4 each side
40#db tgu, 1 Rep after snatches

Stopped at 9:54m at hr 156bpm

Total of 23 snatches each side and 4tgus each side

This mornings bw 208.1 (5 pounds of flu related weight loss, lowest weight I’ve seen since starting this weight loss process)

153

Morning bw 208.3

I guess the flu diet weight loss is sticking.

I went to a family gathering today and ate none of the food offerings because I’m on a roll and there will be other cheat days.

So I wrote about it. I used my phone because it was the only thing available and my ideas didn’t want to wait. So it might read a bit rough.

Get comfortable with being uncomfortable.  people like to be comfortable.  comfortable is easy, predictable, controlled, unchanging.  Unfortunately places of comfort don’t produce growth.  growth is a result of discomfort, a discomfort that demands we change something in ourselves. So i must ask myself:am ia person who lives out my values or am ia person who makes excuses to not live out my values?   If I’m willing to make excuses in seemingly small and unimportant issues in my life then it won’t be long before i become willing to make excuses in seemingly increasingly large and significant matters until my life is nothing but excuses. It is an attitude, an attitude that will infect your entire thought processes. So it’s up to me to choose which attitude will dominate, because one will win out over the other one. There’s no such thing as non action in this situation, because non action will simply allow the attitude of rationalization to dominate. The attitude of living values requires work, a focus on self, a purpose filled life, presence in reality. The attitude of rationalization requires little effort, and the default setting of self delusion and focus on others.  for this reason there are no small matters, they all matter because they are all connected in the creation of my character.  to be a values oriented person is to wage war on rationalization, at all times!   therefore there are no small insignificant situations because everything is connected.  Make excuses about something that seems unimportant, then you’ll be making excuses soon enough for more important matters.  Every decision is important, every decision makes up your character.  It’s behavior, habits, character.  so is my character one of values oriented living or one of rationalization?  This is why declining unhealthy food at a family event is a deeply spiritual matter.  rationalization is significant because people like to be pampered and rationalization appeals to our sense of being pampered, going easy on ourselves, treating ourselves to something nice because "i deserve it. "  well the fact of the matter is that i don’t deserve junk food, ever.  its a nice luxary from time to time but let’s not lie about it being anything more than a luxary.  the i deserve it excuse is the attitude problem of entitlement.  don’t ever forget this: Paul you aren’t entitled to anything in this life, god will give you what he knows you need and nothing more.  This is a problem, living in constant comfort produces no growth, we only grow when challenged.  I must ask myself this question:do I approve of rationalization?  If the answer is no and I allow myself to make excuses for behaviors I disapprove of then I’m a hypocrite!  If the answer is no then I must fight against my own tendency to rationalize, to allow myself to be comfortable.   If the answer is no then I must always avoid rationalization, at all times and in all places.  Otherwise I delude myself to avoid recognizing the reality that I’m a hypocrite, a liar, and a valueless man child.  If the answer is no then there’s no room for any amount of rationalization.  i cannot rightly say that i disapprove of rationalizationand thenallow myself “just a little” wiggle room to make excuses because "i deserveit. "  This realization makes life more challenging, but with open eyes I commit to a life of self betterment.  I think these realizations are fundamental to understanding any life situation.  It is time to put down childish things.

154

Great rant. I really like your opening line; “Get comfortable with being uncomfortable”.
Inspirational stuff.

I recently had another episode of over-eating and drinking, but reading things like this is helping with making these episodes happen less and less.

tweet

155

[quote]theBird wrote:
Great rant. I really like your opening line; “Get comfortable with being uncomfortable”.
Inspirational stuff.

I recently had another episode of over-eating and drinking, but reading things like this is helping with making these episodes happen less and less.

tweet[/quote]

Hey theBird

Thanks for the kind words. I’m glad what I wrote makes sense to you and might help you on your way.

I wish I could take credit for that quote, but I can’t. I think that was the only line I borrowed. But it was part of what got me thinking.

156

Morning bw 207.2 (flu diet weight loss still sticking, I’m surprised )

Waking hr 68bpm
Standing 72bpm

Both on the high side but I ended up feeling good today. I held back a little though since I just started feeling better from the flu.

Today’s training 59m

General warming, cycle 2 numbers, minus leg curls

Insert, alternate the 2 exercises

Row 300m
10 burpees

Completed 3 rounds in 7:12m at 180bpm (burpees kill me)

Sldl

45 x 10, 100 x 5, 125 x 5, 150 x 5, 175 x 3, 200 x 3, 225 x 8, 245 x 1, 265 x 1, 200 x 8, 175 x 8

Work sets were capped at 8, I could have pushed for more but the reps had lost all pop by Rep 8 in all those sets so no reason to kill it. 225 x 8 is a pr (since I never trained this as a main movement. But it’s nice to see numbers going up while dieting and losing weight).

Skipped extra work

Waiter carry, heavier, 80# x 40s each side

Done. I want to stay healthy.

157

Morning bw 207.2

Waking hr 50bpm, then standing 54 bpm

Today’s training, 71m

Limber 11

General warming, cycle 2 numbers

Light work, cycle 2 numbers

Pendlay row

150 x 3, 170 x 3, 195 x 10, 205 x 1, 215 x 1, 225 x 1, 235 x 1, 245 x 1, 255 x 1, 170 x 10, 150 x 7

Technically made prs today. 195 x 10 since I haven’t worked 195 until this point. 255 is a pr, last month I hit 245.

No extra work since I spent a lot of time rowing.

Conditioning

Alternate between db snatches (2, 3, 5 reps each side) and tgu (one Rep each side) both with 40#

Finished in 9:15m with 20 snatches each side and 6tgus each side at hr 156bpm

Not bad today. I wasted time between heavier sets of rows, I could have moved faster. Next time.

158

Good job on the PRs.

Stay strong

159

Morning bw 208.3

Unable to take hr as baby woke up super early requiring attention

Limber 11

Today’s training, duration 60m

General warming minus leg curls

Conditioning, rounds of:

Bw inverted rows x 16
Db tgu 40# x 2 each side, 2es, 1es
Db snatches 40# x 2, 3, 5

*This got busted up quickly because people appeared at that exact time to use both Smith machines where I would do inverted rows, switched to db rows x 12 in second round. Completed in 9:31m at 162bpm.

I would ordinarily like doing this so I could proceed to squat quite warmed up. Unfortunately, today was an off day. My legs felt a little raw. Squats didn’t feel very good. Nothing felt all that great for that matter. My right shoulder is a bit finicky today. And my back is too tired out from rowing yesterday to remain extended in jvfs. I’m not surprised by any of this. Most importantly, I took no day off between week 2 completed yesterday and week 3 started today. My week 2 went very well in cycle 1 and was followed by an average week 3, it seems to be happening that way again in cycle 2. I’m ok with that, if I can set some decent prs every week 2 of a cycle then I think I’m doing well. Plus, I’m dieting, there’s only so much energy.

Jvfs (with breathing technique)

120 x 5, 135 x 3, 150 x 4, 135 x 2 (just gave up)

Extra work as usual

Suitcase carry, lighter day 80# x 70s each side

This is a warning to myself, I may need to go easy on the rgbp tomorrow.
Note to self, considering the addition of rack pulls because I’m not happy with my upper back.

160

Morning bw 209.3

Hr, same situation as yesterday

Limber 11

Today’s training, duration 60m

General warming, cycle 2, minus leg curls

Light work, cycle 2

Rgbp

160 x 5, 180 x 3, 205 x 6, 180 x 3

*205 x 6 another technical pr having not officially worked this weight on rgbp. But not a bad performance since last month was 200 x 5. Also promising on less sleep since baby got me up early and my right shoulder is still being fussy.

Rear delt machine pump reps at various weights

Back extension 20# x 10

Farmers hold 100# dbs x 50s

Tested my rack pull out of curiosity, about an inch below knee. 455 x 1 with mid back rounding. This max sounds strange to me because my best conventional dl is 455 and my best sumo dl is also 455.

No conditioning at gym today. I should do something later.