A. defecit deadlifts ( 3 inch box) work to 3-5 rep max
5x70kg
5x80kg
5x90kg
3x100kg
3x102.5kg
1x105kg
B. Walking barbell lunges 3 sets 6-12 reps
12-16 x bar
12-16 x 30kg
12-16 x 30kg
I was panting heavily and sweating all over feeling sick during each set so I couldn’t keep focus and remember how many reps. Agonising but felt like it was doing some good.
C. Hyper extensions 3 sets 6-12 reps
15 x bw
12 x bw
12 x bw
I got what they call the “pump” in the lower back and It was crippling. Like the area was being inflated an an intense burning. My entire lower back was throbbing in and out and was rock solid. Felt insane and hard to explain but I could definitely feel my lower back worked and not in a hurt way but in an agonising the muscles are full of blood way.
D. Decline situps 3 max sets
10 X bw
6 X bw
4 x bw
My abdominals are weak. I went from 126 pounds to 207 pounds while being inactive so they are having to carry a lot of extra weight.
Overall exhausted but glad I got the first workout out of the way.
I used to knock out sub 21 minute 5kms and 38 minute 10km was my best ever 10k
A long road back.
Now settling into bed.
My dad died last week and we have now planned a tough mudder in his honour that takes place in september. Me and my brother have lots of motivation to get fit.
Hey man. I don’t often check into logs (gets confusing enough trying to follow regular threads), but it looks like you’re getting the work done, which is the most important part.
Looks like you’re follow the plan so far. Stuff like figuring out the weights needed to stay in the given rep ranges is something you’ll tweak as you go, no prob. You’re basically getting the momentum going, which is solid, like the fact that you did get your cardio done while sore. Just make sure your nutrition is on point too. When you’re trying to drop fat, that’s obviously a make-or-break aspect.
Also, very sorry to hear about your dad. All the best to you and your family. Sounds really nice that you guys are putting on a tribute run. Take care.
[quote]Chris Colucci wrote:
Hey man. I don’t often check into logs (gets confusing enough trying to follow regular threads), but it looks like you’re getting the work done, which is the most important part.
Looks like you’re follow the plan so far. Stuff like figuring out the weights needed to stay in the given rep ranges is something you’ll tweak as you go, no prob. You’re basically getting the momentum going, which is solid, like the fact that you did get your cardio done while sore. Just make sure your nutrition is on point too. When you’re trying to drop fat, that’s obviously a make-or-break aspect.
Also, very sorry to hear about your dad. All the best to you and your family. Sounds really nice that you guys are putting on a tribute run. Take care.[/quote]
I am exhausted and just feel like death. I haven’t been sleeping much an my diet has been awful due to a shitty few weeks and the chaos that comes with it.
Anyone it might seem like nothing but my 5km tonight took me 43:40.
4:20 knocked off the time which is progress at the end of the day.
I am thinking about going paleo because my gut has been awful recently and I am starting to think i may have issues with gluten. I had like 2 german beers and the wheat seemed to mess my stomach up for days.
I only have around 50 pounds a month for food though so it might just have to be coffee in the mornings and two meals of 200g of steak a day and mountains off fresh green vegetables.
Ido portal has also become somewhat of an inspiration to me and just seeing how he eats and trains is making me take a proper interest in nutrition.
[quote]WS4FB wrote:
I am thinking about going paleo because my gut has been awful recently and I am starting to think i may have issues with gluten. I had like 2 german beers and the wheat seemed to mess my stomach up for days.
Overall good day![/quote]
Some german beers have a lot of yeast in suspension still (compared to your typically highly filtered beers) - that could be your issue possibly too. I know as a brewer it has affected me in the past somewhat. Yeast and sugar = more gut action (at least according to my naturopath at the time)…
[quote]WS4FB wrote:
I am thinking about going paleo because my gut has been awful recently and I am starting to think i may have issues with gluten. I had like 2 german beers and the wheat seemed to mess my stomach up for days.
Overall good day![/quote]
Some german beers have a lot of yeast in suspension still (compared to your typically highly filtered beers) - that could be your issue possibly too. I know as a brewer it has affected me in the past somewhat. Yeast and sugar = more gut action (at least according to my naturopath at the time)…
[/quote]
Interesting. It was the Weihenstephan krisstal wiessbeir. My all time favourite beer but it hits the gut hard.
I did paleo before and felt fantastic but it was so expensive that i couldn’t do it for 50 pounds a month.
I fell over doing box jumps smashed into a metal weight holder that fell on me and ruined the bottom of my hand, which is in agony. Half my big toe nail is hanging by a thread and i have multiple cuts down my knee.
To top it off the insanely hot and sweet girl at the gym in leggings came over and helped me out of pity.
Okay so I did a 9 tier box jump which is around or below waist height, 8 sets 3 jumps per set so
Box jumps
3xbw
3xbw
3xbw
3xbw
3xbw
3xbw
3xbw
3xbw
bulgarian split squats front foot elevated
HOLY SHIT. I could not even use weight with these. So hard. My legs were shaking uncontrollably.
I am so fucking fat and weak it makes me sick!
per leg:
6xbw
6xbw
8xbw
Last set I moved the front box and the bench closer felt more stable which i think helped.
Hypers
12xbw
12xbw
12xbw
For some reason miles easier than the first session nowhere near as bad as the pump last time. Still pretty sore though.
Decline situps 3 max sets
7xbw
4xbw
4xbw
Overall shitty humbling and embarrassing training session. Glad I didn’t just fuck off when my toe was pouring with blood. Gonna smash those split squats next time!
OK so last 2 days have been non training days meaning I missed my last 5km and my upper repetition day.
The family had arranged a pissup at the local hells angels clubhouse and I was awful today hungover and it was the day before my girlfriends birthday and I won’t get to see her tomorrow so it was her day.
My dads funeral is on friday so i might end up missing some training then too.
My leg has been really hurting though so the rest was kinda nice. Although acting like i planned to skip the workouts would be a lie. Life just getting in the way. Back to training tomorrow.