Exodus Strength

@DCR That arm wrestling stunt was about as dumb as I have been in a long time. I had to use a wider grip on squat today and it has been over a week since we wrestled. The other guy told me a couple days ago that he is afraid he might have created a hairline fracture in his arm. I know I don't have that problem.

Tuesday, March 21, 2023
BW: 90.3/90.2 kg
Calories Trend: 2,670 - I need to do a better job.
Step Trend: 11,768
MF TDEE: 2,889

MM - High Frequency - 1.1
65% x sets of 5 reps

Squat
137.5 kg x 5 x 3

Bench
100 kg x 5 x 6

Deadlift (sumo)
165 kg x 5

Since I'm no longer working, I thought I would give a 5 day SBD split a try. I've got the time. Shooting for the same total weekly stress as before (HNFM targets), but divided by 5. Will decrease the reps with each workout as I raise the intensity to 85% for singles.

First time I have pulled sumo in awhile. Felt great.

Wednesday, March 22, 2023
BW: 90.2/90.2 kg
Calories Trend: 2,644
Step Trend: 11,691
MF TDEE: 2,890

MM - High Frequency - 1.2
70% x sets of 4 reps

Squat
147.5 kg x 4 x 3

Bench
107.5 kg x 4 x 5

Deadlift (sumo)
177.5 kg x 4

I think I am going to have to take a little break. My arm felt significantly worse today. Very profound ache and weakness. Sucks.

JohnHelton wrote: ↑Wed Mar 22, 2023 11:36 am I think I am going to have to take a little break. My arm felt significantly worse today. Very profound ache and weakness. Sucks.

This is still from the arm wrestling?

Strong dudes who are not specifically adapted to arm wrestling can seriously fuck themselves up with it. In the rare event someone challenges me to arm wrestle, I make a joke about "oh these muscles are just for show."

broseph wrote: ↑Wed Mar 22, 2023 1:13 pm

JohnHelton wrote: ↑Wed Mar 22, 2023 11:36 am I think I am going to have to take a little break. My arm felt significantly worse today. Very profound ache and weakness. Sucks.

This is still from the arm wrestling?

Strong dudes who are not specifically adapted to arm wrestling can seriously fuck themselves up with it. In the rare event someone challenges me to arm wrestle, I make a joke about "oh these muscles are just for show."

Yes. This is all from the arm wrestling stunt. More color: My company had rented a suite at the Maverick's basketball game. Once a year party. I wasn't drinking, but everyone else was. They were also betting fake money on anything and everything. The idea was to accumulate more fake dollars to buy more raffle tickets for the prizes to be given at the end of the night. Sometime in the second half the arm wrestling started. Three of us founded the company. One of the other two is Billy. Billy is 41 years old, 6'3", and 275 lbs. He doesn't really lift, but I have seen him bench 300 lb with no training. Country strong. Billy challenged me after crushing our CFO in 5 seconds. I told him no, that I would get hurt. However, I then succumbed to the peer pressure. It was for the entertainment of the all the young people that work for us...and their ridiculous betting. Plus, I was retiring. Give them something to remember. It was terrible. Draws last and last. Now my arm still hurts. Stupid.

Going from cold to 100% effort in arm wrestling or anything really is a recipe for pain or injury. I occasionally arm wrestle my boys (the oldest can beat me) and we always do a good warm up first. I'm really considering getting a proper table instead of the kitchen counter and pillows LOL.

Skid wrote: ↑Wed Mar 22, 2023 7:47 pm Going from cold to 100% effort in arm wrestling or anything really is a recipe for pain or injury. I occasionally arm wrestle my boys (the oldest can beat me) and we always do a good warm up first. I'm really considering getting a proper table instead of the kitchen counter and pillows LOL.

Yeah, Skid. There is a right way and then there is the way I did it.

Now I have a cold. Good time for a little break. I think I will do nothing for a couple days (step count will fall), and then I will do rehab bench plus SSB squats. I just need to take some pressure off that arm.

Thursday, March 23, 2023
BW: 89.5/90.1 kg
Calories Trend: 2,629
Step Trend: 11,606
MF TDEE: 2,892

I'm using a weighted avg for my trend numbers. Today's Trend = ((13 x Yesterday's Trend) + Today's data ) / 14. Moves really slowly. MF uses a similar calculation as far as I can understand. If I can get my calories trend below 2,400, then I think my weight loss pace will match my target.

Monday, March 27, 2023
BW: 89.0/90.0 kg
Calories Trend: 2,558
Step Trend: 10,265
MF TDEE: 2,869

Rehab / Maintenance

SSB Squat
102.5 kg x 3 x 6
I tried to get under a low bar, and my arm was still too painful. I will stick with SSB. < 10 min.

Bench Press
45 kg x 5 x 10
No real pains here. < 10 min.

I have been taking a break from lifting. However I did go camping. Mid-week, so I had the state park to myself.

Monday, March 27, 2023
Weight Trend: 89.6 kg
Calories Trend: 2,618
Step Trend: 9,269
MF TDEE: 2,877

Rehab / Maintenance

Bench Press
57.5 kg x 5 x 10

Deadlift
in kg
170 x 4
177.5 x 4
187.5 x 4
170 x 4 x 2

I am now officially retired.

Congrats, man. That is super cool.

JohnHelton wrote: ↑Fri Mar 31, 2023 12:17 pm I am now officially retired.

Hell yeah!!

Congratulations!

im sure you have earned it

Congratulations!

@broseph @alek @MarkKO @cole @slowmotion Thank you.

Monday, April 3, 2023
BW: 89.9 kg - I am going to try to continue losing weight without counting calories.

Rehab / Maintenance

Bench Press
62.5 kg x 5 x 10

Tuesday, April 4, 2023
BW: 89.9 kg

Rehab / Maintenance

SSB Squat
112.5 kg x 3 x 6

Wednesday, April 5, 2023
BW: 89.9 kg

Rehab / Maintenance

Bench Press
70 kg x 5 x 10