Just GSD.

[mgil]

@Hardartery, absolutely.

At this point, I’m in it for small wins. Mandated success brings constant failure.

[mgil]

9/5/2021

Bench press (lbs):
3x10x45
3x5x95
3x3x135
1x3x185
1x3x205
1x3x225
2x3x245

Notes:
Wasn’t happy with the first triple at 245 and knew I had plenty in the tank to hit a cleaner set so I did. Things feel good and not overworked.

[mgil]

9/6/2021

Triceps extensions + face pulls (lbs):
3x10x45

OHP (lbs):
3x5x45
3x5x65
3x5x95

Notes:
Slow and controlled on OHP. Making sure I’m not using too much chest on the initial shove so that my shoulders get more of the work.

[mgil]

9/7/2021

Lunges (kg):
3x10x12

SSB squats (lbs):
1x5x45
1x5x135
1x3x185
1x3x225

Notes:

Taking it easy here as my hip wasn’t happy during the session. Still some vertigo stuff lingering from last month at times.

[mgil]

9/12/2021

Bench press (lbs):
3x10x45
3x5x95
1x10x135
1x10x145
1x10x155
1x10x165
1x10x175
1x10x185

Triceps extensions + face pulls (lbs):
5x10x45

Notes:

Did this after yard work and buffing + waxing a roof on my kid’s car. Not too shabby.

If someone is selling you a program that’s for the general public and you need to rest more than 5 minutes between sets they are full of shit.

[mgil]

9/13/2021

Hack squat machine (lbs):
1x10x70+sled
1x10x120+sled
1x10x210+sled

Leg press (lbs):
1x10x90+sled
1x10x180+sled
1x10x270+sled
1x10x360+sled
3x10x450+sled

Notes:

Dunno how much the hack squat machine sled was. I think the leg press sled was 118lbs. Trying to get some swol on my thighs to raise my BMR back up to what it once was.

[mgil]

9/14/2021

Triceps extensions + face pulls (lbs):
5x10x45

Overhead press (lbs):
3x5x45
3x5x95

Notes:

Too fucking tired today to do much but I wanted to get something done.

All work integrates.

[mgil]

Been almost a month since I’ve lifted. Cool.

Been fighting a few health issues. My cardiac stuff seems to be well sorted now. The most recent event was a wave of norovirus that seemed to uncover or spur some sort of other GI issue. If I have a meat high in fat, specifically saturated fat, my guts turn inside out until I’m effectively peeing out my asshole. It’s roughly a 6-8 hour purge.

It took about 2 weeks for me to find the trigger. I haven’t been able to see a GI doc because healthcare sucks at the moment, so I’ve been having to work this through on my own. I started with the “BRAT” diet, bananas, rice, applesauce, and toast, with success and have added foods from there. Nonetheless, my diet is very carb heavy compared to previous.

As a result, my daily energy levels are more even, random inflammation shit (hip, occasional light edema at the ankles, etc), and mental focus (I do pretend to think for a living) have improved. I dunno if I can ascribe this to a placebo effect as I anticipated zero change in these areas as a result of diet change. In fact, I wouldn’t been concerned the other direction in that some of these “old age” problems would worsen with a higher carb intake.

All I can say is that, for me, putting carbs back into my diet along with strictly avoiding saturated fats has paid off well in the short course. I’ll be getting a lab work up soon as part of my annual physical. It will be interesting to see what my glucose and A1C look like, as they were fine before. With the increase in carbs I want to keep an eye on triglycerides also. I need to figure out how to titrate fiber back into my diet to previous levels just to keep cholesterol low. My blood work has been in good order for several years without pharmaceutical influence.

Once I clear this week I’ll probably add lifting back in.

[mgil]

10/31/2021

Bench press (lbs):
2x10x45
1x8x95
1x16x135@~8

Triceps extensions + face pulls (lbs):
3x10x45

EZB Curls (lbs):
3x10x35

Notes:

I’ve lifted a few times during The Outage, but not worth recapping. It should be on the IG account.

Weight is moving in the right direction. Energy levels still in good order. Oddly enough, “daily strength”, as in just moving shit around is as good as ever. Still haven’t been taking any meds, even NSAIDS. Trying to get more walking in.

https://www.instagram.com/tv/CVs-e_qjKM ... =copy_link

[mgil]

11/2/2021

Trap bar deadlifts (lbs):
1x5x150
1x5x200
3x5x240

OHP (lbs):
2x10x45
1x8x95
3x3x135

Notes:

Feeling healthy but a bit weak. Noting I am behind on sleep, however.

Put in a purchase at Rogue to complete my kettlebells in pairs up to 70lbs. And a rack to put them on plus a gun rack for my barbells and a couple other things. I’m waiting on bumper plate deals before I do anything else.

[mgil]

11/6/2021

Trap bar deadlift (lbs):
2x5x150
4x5x200

OHP (lbs):
2x10x45
1x10x65
1x5x95
1x5x115
1x3x135
1x3x140
1x3x145
1x3x150
1x3x135 (hoping for 155 but called an audible)

Kettlebell swings (kg):
1x10x24
1x10x28
1x10x32

Notes:

Lower back is a bit tired from moving crap around. Happy with the new setup.

[mgil]

11/7/2021

Feet up bench press (lbs):
2x10x45
2x10x95
1x5x135
1x5x155
5x5x185

Notes:

Back was a bit stiff for I got the feet off the floor and that felt better. Surprised myself on how well 185 moved considering. Cool.

https://www.instagram.com/tv/CV_HRpqjhY ... =copy_link

[augeleven]

New gym setup looking sweet!

[mgil]

New gym setup looking sweet!

Thank you!

[mgil]

11/9/2021

Trap bar deadlifts (lbs):
1x5x150
1x5x240
1x3x290
1x3x300
1x3x310
1x3x320
1x3x330

Overhead press (lbs):
3x5x45
3x5x65
3x5x95

Notes:

Left shoulder was a bit grumpy so I lightened the session there. Deadlifts felt pretty good. I realized I’ve been doing a lot of coasting, so it was time to do something that felt like work (even though it’s light because I’m weak…).

[mgil]

11/10/2021

Banded chest flies:
3x20x small red
3x10x small blue
2x10x medium green
2x10x large black

Kettlebell rows (kg):
1x5x24
1x5x28
1x5x32

Kettlebell curls (kg):
4
6
8

Notes:

Quick session to turn my brain back on while WFH.

[mgil]

11/11/2021

Triceps extension + face pull (lbs):
5x10x45

EZ bar curls + reverse curls (lbs):
3x10x35

Kettlebell complex* (kg):
2x5x4
2x5x6
1x3x8
1x5x6

*complex consisted of alternating curls, alternating bottoms up presses, alternating curls into presses, lateral deltoids raises

Notes:

Quick session to hit my weak arms. Fun.

[mgil]

11/13/2021

Banded flies + rear deltoids:
3x(20,10)x red band
1x(10,6)x blue band

Fat man pull-ups:
2x5xBW
1x10xBW

Trap bar deadlifts (lbs):
3x5x150

OHP (lbs):
3x10x45 (acclimating to new(old) grip)
1x8x65
3x6x95

Notes:

Was able to do shoulder dislocations, which was awesome. Fun little session

[mgil]

11/15/2021

Sumo deadlift (lbs):
1x5x135
5x5x225

Bench press (lbs):
2x10x45
1x8x95
3x8x135

Banded flies + reverse flies:
3x(20,10)x small red band

Notes:

Quick and easy session. Sumo was kicking my ass a bit, literally. Right glute was feeling off the first couple of sets. Things settled down some and was feeling better at the end. I should do this lift with more regularity.

[mgil]

11/22/2021

Kettlebell RDLs (kg):
1x10x12
1x10x16
1x10x20
1x10x24
1x10x28
1x10x32

Bench press (lbs):
3x10x45
1x8x95
4x4x155

Notes:

Sore from yard work. I really hate leaves.

Shoulders got really grumpy middle of last week, so I decided to shelf lifting for a few days knowing I’d be doing a good bit of cleanup outside.