HELTH !

[mbasic]

8-1-2021 Sun

No lifting. But about 3 seperate tours of duty in the backyard. Nothing particularly very hard, but goddamn did I sweat.
I hammered electrolyte and mineral pills, etc all day .... still was getting weird cramps at night, and then next morning.
Been doing pretty good on the keto/Int.Fasting thing .... I do only two big meals back to back most days.... most 17-20 hr fasting period.
I may have dropped another pound.

==========================

8-2-2021 Mon.

--SN--
100x3x2
120x2
140x2
160x2
170x2x4 .... dropped three I think; all of the makes were real pretty (for me) and correct.

--HBS--
140x3
210x3
260x3
280x3
....fuk my legs are weak

--SN PULL-
205x3x3

....that's it, was getting late and had to get home to let the dog run.
I'll save 'it' for tomorrow, of what little 'it' there is to save.

[mbasic]

8-3-2021 Tues

--CLN + PP--
135(2+3)x1x2
185(1+3)
200(1+3)
210(1+3)
215(1+3)

--CLN + FSQT--
215(1+3)x1x3

--RDL--
225x5
245x5
265x5

...i was tired and kept yawning.

===============

8-4-2021 Wed

I do not know if I will have time to lift, but I just finished a 25 hr fast and it was no problem-o and wanted to log that.
My ketones were 2.3 ! and my glucose was 68 = GKI of 1.64.
That's the most 'keto' I've ever been!



To break it, I ate a bunch of grass-fed steak and arugula salad .... some nuts, and cacao nibs ... mmm! MMM!

In about 2 weeks I'll try a 27-30 hr fast.

==============

8-5-2021 Thurs.

I hit a 210 on the scale at work, which has been historically accurate and sync'd up with readings on my home scale.
Sure, this is "minus" reading as far as the the daily "+/-" fluctuations that happen with body weight.
...but still, happy I'm still losing. I'm losing muscle no doubt, as I'm obv getting weaker ... don't care.
Hopefully, its just a temporal-transitional thing I'll snap back from later.
I'd like to shoot for 195 (sub adult male) and then start reversing things and stay under 200.

[mbasic]

8-5-2021 Thurs

racks tied up, waited.
Did bench instead.
Missed opportunity to take over a rack.
Had to wait some more.

--BENCH--
w.u.
245x1
250x1x15
...all these were emom

--BOTTOM UP HBS FROM PINS--
135x5
185x3
205x3
225x3
245x3x5

--CLN DL--
very strict
225x3
295x3x3

...had to go.

================

Had pretty good keto readings lately.
Example:
Ketones 0.8 / Glucose 65 / GKI 4.51

8-6-2021. Fri.

At globogym while boy did upper body.

--PWR SN--
95*3*2
115*3*2
135*3*3

--SN HIGH PULL--
175*3*5

--PRESS IN SN--
95*5*2
115*5*2
125*5*2

--FACE-PULL ROW THINGY ON CABLE MACHINE--
various lite weights * 10 * 4

=============

8-7-2021. Sat am at globo with son.

--CLN + PP--
135(2+3)
155(1+3)
195(1+3)
210(1+3)
220(1+3)

--VERY HIGH HANG CLN + FSQT--
205(1+3)*1*3

--CLN PULL--
255*3*3

--CLN DL W/ HARD FINISH OR WHATEV
345*1*3
...almost passed out after the last rep. Weird

[mbasic]

8-8-2021. Sun

Ended a 20 hr fast.
Check glucose an hour or so later and it was low 90s.

I decided to do a workout to knock down my insulin...seemed like a good time to do upper body shit. At home, with the PowahBloxx©®>

--DB INCLINE PRESS--
...no w.u., just arm circles
75*10*2
75*8*3

--ONE ARM DB ROWS--
75*8*5

--BB UPRIGHT ROWS----
94*6*4
...lolz at sixes here, my rowing machinery is trashed bro.

....2nd meal had a huge steak dinner. Feel stuffed. Might try to go 24 hrs tomorrow. That's a good meal to start from (I think?).

[mbasic]

8-9-2021 Mon

--SN--
115x2x2
140x2x2
165x2x2
175x2x4
missed a couple out of th 165's and 175's.
The last four were real nice.
Problem is, this was all quite 'maximal'.

--HBS--
135x5; 205x5
245x5x3

--RDL--
245x5x3

...quickie, low fatigue workout so I can go again tomorrow.

[mbasic]

source material: https://startingstrength.com/training/ijgtwot

=========

8-10 rest / lazy / and no time

==========

8-11-2021 Wed.

This was at the end of a 23 hour fast (was gonna do 24, but mis-timed the start of my workout) ...its wasn't too bad, but I kind of took it easy, and I'm as weak AF rn. I sweated a bit; but drank a bit too. I was 210.5 afterwards.

--CLN--
135x2x2
185x2x2
205x2x2
210x2
215x2
220x2x2
...note: my old thinking was to do only (heavier) singles on cleans (work sets), to keep the load up higher, for strength and/or more-similar-to-comp-loads-and-balance-something. But, doubles are nice. You can feel what you did wrong (even though made it easily) and correct on the 2nd rep. I like. More do.

--CLN PULL--
255x3x5

--SN PP BTN--
135x5; 160x5
185x5x4

--REV. HYPER MACHINE--
45x8
70x8
80x8
90x8

[mbasic]

8-12-2021 Thur

--PWR SN--
...left 2-1/2's on the inside of the bar.
100x3x2
120x3x2
140x3x4

--PP--
from rack
140x3
190x3
200x3
215x3
225x3

--SN PULL + SN PULL fr HIP--
190(1+1)x1x8

--PEC FLYE MACHINE: various x 10 x 5
super set w/
--REAR DELT FLYE MCHIN: various x 10 x 5

[mbasic]

8-13 rest/no time really

==============

8-14-2021. Sat am
...this about 14 hrs into a fast.

--HBS--
135*5*3
225*3*2
250*5*3

--CLN--
no warm up whatsoever.. not a elbow stretch, nothin'.
135*2
185*2
210*2
220*2

--CLN DL--
w/ strict clean-positional form
295*3*5

--DB LATTERIAL RAISES--
25#'s *8r * 5s
(88886 really)

[mbasic]

8-15-2021. Sun at globogym.

--HIP SN--
95*3*3
120*3*2
145*3*2
pull-under seems lazy...need to focus on that.
145*3 ...better
150*3 ...ok, better stop

--SN HIGH PULL FR. BLKS--
155*3
185*3*5

--BB TORSO TWISTS --
bar*20*4
....tried to keep the speed up high.

--LAT PULLDOWNS--
175*8*4; 160*8

I weighed 209.4 after some yard work this morning....granted, probably a little dry.

[mbasic]

8-16-2021 Mon.

Travelled all day. Was tired.
Workout real quick at homegym.

--PWR CLN--
132x3x3
162x3x2
187x3x3 ... terrible.
I mean these looked awesome tech wise
but the amount of weight felt heavy & had to catch low.

--PAUSE HB SPEED SQUATS--
187x5x5

========================

[mbasic]

8-17 rest

==============

8-18-2021 Wed

with kid in AM while he lifted....upper body in boots and blue jeans

--INCLINE PRESS: 225x5x3
...pulled muscle in neck/trapz pushing head back on pad. Fuck.
was supposed to Sn and Sqt later ...but IDK now

-- SEATED ROW MACHINE: 180x8x5

--DB LATTERIAL RAISES: 25#x8x4
...like LuX, strict, full ROM to top ...but w/ DBs

---------------------

PM session:
...with tweaked neck/upper back.
definitely fucking with my snatch start-pos.

--SN--
95x3x3
125x2x2
145x2
165x2
175x2
180x2x2
...no misses / all fairly good.
Maybe two reps all day I took a small unnecessary baby step forward while standing.
(i.e. a slightly forward rep)

--HBS--
135x5x2; 225x3
255x5x3

--DB LUNGE--
45's x5x3

[mbasic]

8-19-2021 Thur

DIET NOTES:
Today I ended a 21 hr fast at around 12 pm...
My GKI was 3.3. Gluc = 80 / Ketones = 1.3
I weighed around 211.2 after two meals, and drinking quite a bit of water after the workout.
Fri (8/20) AM I weighed 210.0 on the dot.
TL;DR I am still slowly losing weight.

-----------------------

workout at home.
boy's shenanigans messed up schedule; no time.
this is not what I had planned but I did something....

--CLN PULL--
174 (lolz, bar + 65# bumpers) x3x2
207x3x2
240x3x2
250x3x2
260x3x2
270x3x2

--CONTROLLED JERK DIPS--
174x5
207x5
240x5x3

thats it

[mbasic]

8-20-2021. Fri

--CLN--
135*3*2
190*2*2
215*2
225*2 ...both ok, but 2nd rearward
225*X ...jmpd back / didn't lift knees causing a rearward catch. Stoped@1.
225*1...got it fine, still a little wrong
225*1...much better, stick to singles
225*1...just ok
225*1...good
225*1...good
225*1...good
...better stop

--RDL--
255*5*3

--LEG EXTENSION MACHINE--
140*8
150*8*4

--UPRIGHT ROWS--
95*8*5

[mbasic]

8-21-2021. Sat

...just fucking around while the boy lifted.

--FAKE CHIN UP PULLDOWN--
145*6; 160*6; 175*6
190*6
160*8*2

--CGBP--
135*8; 185*5
205*5*4

--BB TORSO TWISTS--
45*10 ea side
65*10
85*10*2

--SHRUG MACHINE--
(2)45s *8
+25s *8*4

--AB CRUNCH MACH: ?*8-15r * 5 sets

--WRIST ROLL UPS: various shit

--CALVES: various shit

[mbasic]

8-22-2021. Sun.

Interesting last 24 hours....
Broke 23 hr fast Sat at 5pm.
Got sick at 7....threw up about half my dinner.
Got hungry at 8 pm....ate eggs and avocado.

Woke up, did yard work....hot, sweated like a mofo.
Ate breakfast, ate potatoes...first "carbs meal" since a long time.

Went to gym, felt bad. Light headed, every time I stood up felt woozy.

--SN--
115*2*2
135*2*2
155*2
170*2
180*2r *3s
...about passed out on the last set. Made them all. Teenie-tiny-baby-steps on the last couple at the very end of the stand. All 180's were very maximal....rock bottom catches. Kinda proud I hit all these.

-- SN HEAVY PULLS--
...not a deadlift, like a slow pull with a hard finish at the top. with slight DKB, etc...
245 *3r *5s

--DB LUNGES--
50#'s *5r *4s

...yeah I don't even know what the fuck is going on....
Maybe electrolytes ?

[Hardartery]

8-22-2021. Sun.

Interesting last 24 hours....
Broke 23 hr fast Sat at 5pm.
Got sick at 7....threw up about half my dinner.
Got hungry at 8 pm....ate eggs and avocado.

Woke up, did yard work....hot, sweated like a mofo.
Ate breakfast, ate potatoes...first "carbs meal" since a long time.

Went to gym, felt bad. Light headed, every time I stood up felt woozy.

...yeah I don't even know what the fuck is going on....
Maybe electrolytes ?

Sounds like your BP is dropping. So, if you are running around with sky high BP you adjust to it and anything involving the hands going above the heart involves dizziness. Also, straight up dehydration will do it, only even more easily/with less effort. Just plain old low BP will also make you hyper susceptible to it. Seeing as you threw up and felt bad, I'd guess dehydration combined with electrolyte issues from fasting. ***disclaimer **** - not a doctor

[mbasic]

8-22-2021. Sun.

Interesting last 24 hours....
Broke 23 hr fast Sat at 5pm.
Got sick at 7....threw up about half my dinner.
Got hungry at 8 pm....ate eggs and avocado.

Woke up, did yard work....hot, sweated like a mofo.
Ate breakfast, ate potatoes...first "carbs meal" since a long time.

Went to gym, felt bad. Light headed, every time I stood up felt woozy.

...yeah I don't even know what the fuck is going on....
Maybe electrolytes ?

Sounds like your BP is dropping. So, if you are running around with sky high BP you adjust to it and anything involving the hands going above the heart involves dizziness. Also, straight up dehydration will do it, only even more easily/with less effort. Just plain old low BP will also make you hyper susceptible to it. Seeing as you threw up and felt bad, I'd guess dehydration combined with electrolyte issues from fasting. ***disclaimer **** - not a doctor

I'm betting on "dehydrated"; or just sick/food poisoned.

[mbasic]

8-23-2021. Mon

--PWR CLN--
95*3*2
145*3*2
160*3*2
195*3
200*2
205*3
210*2, 3F!

--PP--
135*3
160*3
185*3
210*3
235*2, 3F!

[mbasic]

8-24-2021 Tues

AM with boy before school
Just screwing around while he lifts.
I plan to lift-lift, for reals, later.

--INCLINE BENCH PRESS--
95x8x2; 145x5; 185x5; 205x3; 230x1x2
245x1
255x1
260x1
265x1 @ max

--DB LATERIAL RAISE--
25's x 8 x 5

--SEATED CABLE ROW--
175x5x6


Afterwards, ended a 18 hr fast with some shitty protein bars.

===========================

8-24
PM Session
Not much time, so I lifted at home real quick .... which I hate.
The exercises and loads is not what I had planned.
I have never had a good workout at home .... ever ...this was no exception.

--CLN--
132x2x2
167x2x2
198x1x2
218x1x2
228x1xF weird forward action
228x1xF weird rearward catch
...start over
198x1
208x1
218x1
223x1
228x1 it was fine

--CLN + FSQT--
198(1+3)x1 x 4 sets

NOTEs:
Clean wise, I feel faster at the top of the pull and moving underneath the bar.
I get too spazzy at times. I haven't been focusing on the clean too much lately ... I feel I need to more.
Squat-wise I feel (I am) weak AF.

I pulled this one weird, over extended, and caught it on my toes .... but otherwise, its a good reference lift (lololz)

The wife's precious Pelaton is juuuust hidden by that door, its only a few feet in front of me, jammed up against the wall/windows.
Its really cramped and weird inside this room.
I want to chop up that squat stand, and make it more compact to get it closer to the wall, and short the legs/base.
I don't think we'll ever use safety arms so I don't see why that would matter.
I have a set of squat stands I could swap out for the stand ...but the boy can't bench press with those (say if we get stuck at home again).

[mbasic]

wtf !

I'm sure this leads to well adjusted mindset . . . .