Yeah, you really painted yourself into a corner with that one… Oh darn, indeed!
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Right? I have to eat too much, delicious, free, meat. Shucks. First world problems.
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Thursday 1/18
Pull and Conditioning
Machine low row
10 x 55, 10 x 85, 10, 10 x 100, 8 x 115
Pull ups
3 x 3 x BW
SS
Chin pulldowns
3 x 5 x 85
DB Curls
25-10 lbs, AMRAP with each
Lat raises
3 x 12 x 15
Conditioning:
Pwn’s Last Castle
Amrap 20 min, all with 35lb DB
a) Farmer’s walk - 25 yards
b) 6 alternating DB snatches - L/R
c) Farmer’s walk - 25 yards
d) 10 KB swings
Completed 7 rounds in 22:15
15 minute walk
It was finally above freezing outside! 39 felt wonderful. Did the Last Castle outside by the pool, then immediately went for a walk outside. After re-racking my weights, of course.
Starting to feel the mental and physical fatigue of this week today.
Had food truck Greek food last night. Wasn’t feeling BBQ and wanted a few carbs (rice). I asked for extra meat and they definitely came through. It was awesome. The carbs aren’t putting much of a dent in how I feel energy wise, but the conference center has coffee out all day.
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Friday 1/19
AMRAP in 23 minutes, 25lb DBs for all
9 Devil Presses
20 Alternating Dumbbell Lunges
9 Dumbbell Push Presses
20 Sit-Ups
Made it 4 rounds + push presses in 23 mins. 5 rounds in 23:20.
15 minute walk outside
I’m dragging this morning. Had to stop the timer and breathe a couple of times. Not a lot to say here other than, I’m glad that’s some and I got some work in.
Last night I went out with about 18 people from the class to a swanky steakhouse. This is the famous pork chop:
It was 32oz total, I am guesstimating 24oz after fat and bones. I ate the whole thing. Only one in the group to do so. I am kinda proud of this, but should really stop priding my self of things like that.
It was definitely the best pork chop I have ever had. The carmalization was perfect. That said, the person next to me shared a few bites of their steak with me, and the cow was even more amazing.
I’m not hungry this morning, even after conditioning. Probably won’t be for many hours. I am heading home today, absolutely stoked about that!
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That’s a Perry’s pork chop, right?? So damn goooood!!!
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Nuts to that. You are eating like a champ! I just went through and liked all the posts expressing as such. In this world, people are so terrified to eat for gains. You are definitely putting away some quality nutrition.
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@QuadQueen that is indeed a Perry’s pork chop!! Changed my perspective on what a pork chop should taste like. Mmmhmmm.
Once again, dropping by and sharing awesomeness. I did feel awesome all days I stuck to carnivore/Velocity. The day I got the Greek food truck with a salad and rice, my stomach hated it within about an hour. Really dug not eating veggies for a week. Sorry @QuadQueen …
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Monday, 1/22
Legs
Hack Squat
12 x 100, 12 x 145, 10, 10 x 170
BB Hip Thrust
10, 10, 7 x 225
SL Hamstring Curl
8, 8, 7 x 55
3 rounds:
5 Nordics, 10 GHR, 15 reverse hypers
Backward Sled Walk
100ft x 270, 225, 180, 135 + sled
10 min walk, 3.5 mph, 2% incline
Hack squat machine was open and the leg presses were full. It went well, hacks really hit the quads. I went light and did slow reps with these to get the movement down. It’s always been difficult for me to find the right position on it.
Tuesday Weigh in
157 = +0.4 pounds.
Well, 2000/day cals were nice while it lasted. Still a little surprised weight went up with how much movement I got last week. Averaged 11k steps a day. But, my dinners were huge, easily 1000+ calories every night.
Macros for last week (huge WAG on this, as most nights were at restaurants)
Cals~1900
P-190
C-110
F-75
This week: dropping to 1800 calories a day, and upping daily steps to 7500. Keeping adjustments as small as I can.
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Wednesday 1/24
Push
Seated BB OHP
10 x bar
10, 8, 8 x 75
Incline DB pres
10, 7, 7 x 45
Dips
6, 7, 6 x BW-30
Machine press
8, 7, 7 x 105
DB Complex
Close grip chest press, chest fly, tricep ext
2 x 10ea, x 15
10 minute walk, 3.5mph, 2% incline
Pretty good day. Lots of pump, that’s always nice.
My gym is an absolute zoo. Getting more buy in from hubby to start looking into other ones a bit farther from home. The search has begun!
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Saturday 1/10
Pull
T Bar Row
2 x 10 x 25, 8 x 75, 2x 10x 60
Cable Pullover
2 x 10 x 40
45 x 10
Close grip chin pull
10 x 100
2 x 6 x 115
DB Amrap curls
30, 25, 20, 15, 10 x at least 6 reps
Cable Lat raises
3 x 12 x 10
KB Carries
3 x 100ft x 52s
No specific walk today, but I’ll get in my steps throughout the rest of the day.
Love the T-bar row, it feels fantastic. This whole day absolutely lit up the lats again.
Found a new gym to look at. Likely going Monday or Tuesday, I want to see how busy it is on a weeknight after work.
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Sunday, 1/28
Legs
Hack Squat
12 x 100, 12 x 145, 10, 10 x 190
Machine Hip Thrust
10 x 175, 8, 7 x 215
SL Hamstring Curl
8, 8, 7 x 55
3 rounds:
5 Nordics, 10 GHR, 15 reverse hypers
Sled push
3 x 100ft x 180 + sled
Some hours later:
2 mile walk outside
Feeling tired today. Slept great the last few nights so that is weird. I think the week catches up to me by Sunday. Everything was feeling heavy too. Just an off day. Body is also showing early lady signs of being stressed. Work has been more stressful with the new project.
I have two more weeks of this program, then I have a new variation of PPL to do. I am really liking the flexibility of PPL. It’s nice to go two days in a row without neglecting rest, if that is what my schedule calls for.
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Tuesday 1/30
Weigh in
156.0, down 1lb
Back on track!
Macro averages:
P: 160
F: 60
C: 135
Total steps for last week: 61k
Also, I found the new gym, a couple shots from their website:
Old school, body building focused gym in an industrial strip mall. Perfect. There are machines in there from the Arnold era, and many machines I have no idea how to use. The DBs go up to 200lbs. All the people we met were amazing. The owner’s passion was infectious.
There are plenty of racks for powerlifting there too, whenever I make it back to the bar.
For now, I am loving the machines.
The place had 10-15 people in it at 6pm on a Monday as well. It was amazing. Slightly farther from home, but it’s on the way to/from our offices, so it’s just a matter of packing gym clothes.
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Looks like my sort of place. Quality
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It has a great vibe. It will be a nice change of pace from the over-crowded, cheap, big-box gym I have been going to.
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So much free motivation, accountability and gainz to be had from a good gym culture. Game on.
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Tuesday 1/30
Push
Incline Press Machine
12 x 30, 12 x 80, 10, 8 x 110
Dips
6, 7, 6 x BW-30
Seated OHP
9, 8, 6 x 75
Chest flyes
SS 2 machines, one bent arm one straight arm
Tricep extension machines
3 x overhead ext
3 x seated ext
10 minute walk, 2.0 incline, 3.5 mph
I do not know what the last few machines were called, but boy I am sore today.
This wasn’t the most efficient day, lots of wandering around and trying to figure out how some machines work. Got some crazy pump from them though, most I have been able to activate my triceps in a while.
First day at the new gym was great, still not busy, never had to wait for anything. Old school rap playing loud (the anti-PC/Jay Z era), the place smells like iron, sweaty men and old building. I do not know what took me so long to look for a new gym.
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Saturday 2/3
Pull
T Bar Row
2 x 10 x 25, 8 x 75, 2x 10x 60
Machine Pullover
3 x 10 x 40
Close grip chin pull
10 x 100
2 x 8 x 115
DB Amrap curls
25, 20, 15, 10 x at least 6 reps
Cable Lat raises
3 x 12 x 10
DB Carries
3 x 100ft x 30, 50, 50
SS
Shrugs
3 x 135 x 10
10 minute treadmill walk.
Saturday morning at the new gym was a total of 6 people. It was awesome.
Sunday 2/4
Legs
Pendulum squat
3 x 12 x 45 + machine weight (no idea)
SS
Magnum Squat
10, 12 , 20 x 45 + machine
Hip Abductor
2 x 80 x 12
Single Leg Curl
10, 8, 8 x 35
Hip thrust
9, 8, 8 x 225
Assisted Nordic
2 x 10 x BW-45
5 minute treadmill walk
Many hours
1 mile walk outside
I am calling this the Magnum Squat. If anyone knows its actual name, let me know.
Anyway, it’s amazing. The handles allow me to take the pressure off of my back, but still get insane Hamstring and glute pump. It’s the closest thing I can come to a BB Squat without pain, and it is my new favorite machine.
The rest of leg day was mostly as planned, with a bit of messing around trying out new machines. So many fun toys, they have an entire room for legs.
Speaking of back. I went to a physical therapist again. He said “if I were to have an intern, and I wanted to explain the symptoms of a bulging disc pressing on a static nerve, I would have them read your file.”
So, yay? Anyway, he gave me a couple exercises to do every hour, and told me not to sit for more than an hour. Kind of hard to do with a desk job, but I am getting up as often as I can. We are trying to re-centrailize the nerve pain and get it on my back only. Two more appointments on the schedule with him this week. Hoping I can get away with only three. But, it’s clearly not fixing itself like I was hoping it would!
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A helpful trick: focus on drinking more water. Along with being more hydrated, it forces more bathroom breaks, which makes you get up more often.
Hope the healing moves along quickly.
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So easy I didn’t even think of this. Something I need to do for so many reasons.
Thank you!
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Oh, this sucks, and I’m sorry! I like Pwn’s bathroom idea. You can do your exercises in there if you feel self-conscious at your desk.
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