time to start lifting some stones
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Just got home from Singapore…ticked off a bucket list item seeing the gardens at night. Just me and mum again on that one! Spesh. First bucket list item experienced with her.
Pics later.
I
Am
Smoked.
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Welcome home mate.
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Back into it, kind of.
Bench:
20x10
20x6
70x6
90x2
100x5
100x7
SSB Squat:
22.5x5
22.5x3
72.5x3
92.5x5
92.5x5
Chest Supported DB Row: Each hand of course.
26x20
26x16
Notes:
- New block starts today. Felt like I should have left it another day or two
. Knees and shoulders both hurt from the left over inflammation from 45 hours of flying over 10 days . Low back was tight. Upper back was tight. BODY was tight. Actually felt ok warming up…went through the usual prehab warmup stuff for both bench and squats, but yeah once there was load on the bar, I could feel…everything. Spreading the frequency back out a bit for this block, with 3 days instead of 5 per week. Work will still be busy, plus I wanna do more walking and swimming with the fam and doggo’s now it’s warming up here even more. So I will be training a little harder each session than previous cycles. Still abbreviated though. - So bloated and inflamed still…worst part about travelling I guess. . Worth it though! Was up 1.3kg this morning over the morning that I left, so I probably didn’t gain anything aside from all of this water…won’t be paying much attention to that number for a few more days .
- Squats had No go in them, on top of being rather painful…Bench was similar, but not as bad. Rows were a bit light.
Fin.
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Dont think i’ve ever had jetlag this bad before…usually, I dont normally have any issues.
As a result of not doing my rehabby stuff for my psoas and hips over the break, that first squat session caused its previously usual nerve impingemt down my left leg…I must say, i havnt missed that happening over the last few months. I guess it validates all thar stuff i was doing pre-holiday LOL. Well, you know what i’ve been doing the last days and again this morning! Its coming good already…i’ll train tonight. Yesterday was falling asleep at my desk by 4pm again 
Is that what Sleep Apnoea guys go through daily? Screw that! Thankfully i still work from home full time, so need to get in a car and drive for an hour on the freeway while i get over it.
Do feel better this morning. Good thing too, as i have to drive an hour each way to a job site this afternoon LOL.
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Press:
20x8
40x5
50x5
60x4
60x6
60x5
Deadlift:
70x5
70x5
120x2
160x4
160x8
DB Incline bench:
26x20
Notes:
- Still quite lethargic late in the afternoons…SURELY today is the last time
. - Press was different. Been maybe 3 months? It’s been a while. First set was weird. Second set was stronger and more in the groove. Shoulders were ok. Low back was ok.
- Deadlifts! Also been a little while, not as long away. 160x4 was weird…160x8, 3 minutes later was easy, and completed using touch and go. Actually felt Way better that way.
- DB bench carried over from holiday training. Figured I’d see if I could make 20 reps again with the extra 1kg… sounds like a fun progression strategy. Something different anyway.
- Diet has been on point since my return. Had a meeting with my GP when I got back for my blood results. Weren’t terrific…insulin was up in the mid range of resistance, apparently going some way to explaining why I wasnt losing fat particularly well… ammendable via 10-15 walks immediately after every meal, so that’s become a new thing this week. Cholesterol had also gotten worse…we are attempting to attend to that via a decent chunk more soluble Fibre at Every meal. Also have moved to 3 meals per day over 2, to apply more influence to both situations. Ordinarily, one OR the other high like this, is not too big a deal, with my fasting sugars in range…but both together is a red flag. Basically 8-10 years from diabetes and perfecting the portrait of corpulence…let’s not allow that.
- bit of a scare, but not really, hopefully all ammendable, and Quickly. Testing again in 12 weeks. Wants me down under 98kg also. Or better. Nice to have goals.
Fin.
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Yes can confirm
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Helped my best mate move house yesterday. Moving in with his new squeeze, they got a house…so two apartments into one house.
Mission…11 hours of total work. Two other mates helped, but they were useless honestly. They just didn’t have our motors.
Pretty dead by bedtime last night…lots of muscles sore this morning that you forget exist haha. I don’t mind that stuff though, a full day of physical activity on a Saturday suits me. No training yesterday or today as a result. Also suits me today haha.
Sticking to the plan otherwise…havn’t missed a beat, including packing lunch for yesterday. I look forward to every post meal walk…as I’m the dogs do also as they’ve started to predict this.
I figure the water weight is gone by now/inflammation from holiday etc also. Down to a stable 103.4-103.6kg last three days. Pretty much where I was pre holiday. Will dip well into the 102’s before the 15th (next holiday), maybe further, as I’m being quite aggressive. Careful with nutrients/protein/fibre, but aggressive total calories wise. Just a big game again now.
Will be training tomorrow (Monday). Hips and adductors feeling good with all the rehabby stuff, should be smooth sailing again for the next two weeks, putting in whatever work I can manage. Work looks to have started to calm down for the end of year wind up…so shouldn’t be stretch for time at all until about the end of Jan.
Fin.
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Funny how bad some people are at the stuff and how quickly people run out of juice.
I was surprised by one of them… Apparently goes to the gym etc. I think with some things it’s a mindset.
Myself and my best mate, we work well together. He’s my training partner also… Plus all the big yard jobs and what not we do together. We also worked in warehousing together 20 years ago. We just get shit done…
You start it, you push until it’s finished, fatigue, pain, be damned. Plenty of time to hurt and be tired after lol
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Agreed. I don’t understand the desire to drag shit out. Just get it done already!
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Bench:
20x15
70x5
90x4
100x9
90x8
SSB Squat:
22.5x5
22.5x2
72.5x2
92.5x1
102.5x4
102.5x4
102.5x2
Chest Supported DB Row:
27x20
27x13
Glute Raise:
BWx10
BW+5x20
Notes:
- Basically becoming a bodybuilder.
- Bench felt ok today. 9 with 100kg is Okay. Fatigue set in Fast, honestly thought a 10% drop would be enough to get more than 9…alas, no.
- Still fatigued from moving my mates houses on saturday. Not really unexpected i guess with my deficit. I still FEEL fine, but i mean, 2100-2500 cals is not a lot for a bloke my size. Plus the non-negotiable 10 minute walks after Every meal…i’m actually walking at a good clip. Watch says i average 8kph. Moving. Actually pushed for a 9kph average on tonights post dinnner walk. And got it. Ha. HR still only peaked at 114…and barely even register’s on my breathing rate. Weird. Doc says i have the cardiac health of a 25 year old. Of course i’ll take that and run with it. Not bad for 42 and corpulent. Apparently weights keep your ticker good.
- Although ive always despised cardio type exercises…i always get an immediate training effect from them.
- Squats Fkn sucked again. Its mental i reckon. Video looked easy like rpe 4 Speed. Felt like death and just very laboured. Too many minds. The extra set of 2 to get my 10 reps.
- Accessories were accessorized. Actually love doing those two. Nothing quite like a burning pump in the lats and glutes. Considering adding the carries back in on a seperate day, after deadlift day i think would be best. Or on deadlift day if energy permits would be even better.
- Diet Bang on. 8 days running. Gut feels GREAT. Actually sleeping better interestingly, and just stable and predictable energy all day. Keeping Full on those dark leafy greens, and 40+ gm of fibre per day (mostly soluable where possible). Who knew brocollini pan seared in Olive oil, lemon and salt could be so Damn good!
Already salivating over tomorrows lunch, LOL.
Fin.
4 Likes
Press:
20x10
40x5
50x4
60x7
54x8
RDL:
70x5
110x8
110x9
DB Incline Bench:
27x17
Notes:
- Got up at 5am and went fishing on a neighbors boat…had a great day, nothing like some free protein collecting. Hadn’t cleaned a fish in about 10 years…cleaned the whole lot in 45 minutes still like a pro . First fish was shakey, then I remembered what I was going and we were away. Neighbor wasn’t expecting it haha. Almost had the whole bag cleaned before he finished cleaning the boat/gear. Great morning.
- it was also our wedding anniversary
. Came home, showered, then took the Wifey to lunch. - Barely had time for work today .
- trained at 6pm, then swam for a bit.
- 102.6kg this morning.
- Press felt Alot better this week, like, Alot better. Not pushing yet. Low back STILL a bit suss. Should probably get that scan .
- Everything else basically a body builder.
Fin.
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Happy anniversary!!
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Thank you, Beth!
I nailed the Wife selection. Haha.
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This as well I bet.
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