HELTH !

[mbasic]

6-21-2023 Wed.

I finally missed a day of working out ! ...went over a month!
Wife bought new vehicle and we had to go sign papers, pickup, etc. .... so no time.
I will say I have not been at fatigued and sleep and unmotivated.
I wanted to go after the car-business, but it was late and I wake up at 3:00am ....just not smart to do it.


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

6-22-2023 Thurs

--LAT PULLDOWN: 220*6; 225*6*3
↑superset with↓
--SEAT'D CALF RAISE: various*15*4
on 4' s.i.
went down to sixes now with moar load!

--STANDARD SEATED CABLE ROW--
160*8*3
3's.i.

--BTN LAT PULLDOWN --
135*12*2
130*12
3' s.i.

--REAR DELT FLY MACH--
120*12,12,9
100*12
1:30 rests

--STD. EZB CURLS--
42*8; 62*8
72*10
2' s.i.↑
72*10*3 ← 3' s.i.
bicep getting better, but still tender at times, so took it easy

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

HA ! PM session bitches !
back on schedule now !

--HACK SQUAT MACHINE --
empty x10x2; 50x10
90x10x4
4's.i.
was ez. I'll slowly build up.

--LYING LEG CURL--
100x10
115x10
115x6 knee felt funny so stopped
100x10

--WT'D STEP UP--
green cable machine.
Max step height
17? x10r x 3s

--LEG EXTENSION MACH--
90 x 20,20,20,16
1:30 rests

--REVERSE HYPER MACHINE --
45x10
90x10
115x10x3

Idk man.... babying my back and knee still. Next week I'll go harder

[mbasic]

6-23-2023

--PWR CLN+ OHP--
190(1+6)
190(1+6)
190(1+5)...no way a 6th was gonna go
185(1+3)@8
185(1+4)@9
185(1+5)@10
4' s.i.
...ohp is stalled

--FLAT PLT LOADED MTRIX BP MACH
140*10
170*10*2
170*8*2
3's.i.

--LTE--
35's + 5's on green bar *8r *3s
35's*8 last set
3's.i.

-INCLINE PLT LOAD MATRIX MACH
90*12
110*12
130*12, 8

--UPRIGHT ROWS --
95*10*3

[mbasic]

6-24-2023

CARDIO

35min elliptical

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

6-25-2023

...shake things up

--STANDARD BB ROW--
135*8*2; 185*8
205*6
225*6*3
4's.i.

--MATRIX LAT PULLDOWN MACH--
180*10
185*10*3
3's.i.

--SEAT'D ONE ARM CABLE ROW--
160*8*4
3's.i.

--KNEELING VERT.LAT.CABLE FLY--
20*15,13,13,13
fast

--STANDING DB HAMMER CURLS--
20*8; 30*8
40*8*3
3's.i.

--PREACHER EZB CURLS--
42*12*3...ezpz basically rehab

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

6-26-2023

--PWR CLN --
135*3*2
160*3*2
185*3*3

--CLN DEADLIFT --
205*5
255*5
280*5
295*5
315*5

--HACK SQUAT MACHINE --
empty*10
90*10
110*10
130*6 I didn't trust my knee
90*10*3

--RDL--
225*10*4

[mbasic]

6-27-2023 Tues

switched things up.
For here on after, this will be knownst as 'strength day'.

--INCLINE PRESS--
230*8@9
(3x8 wasn't gonna happen, so I "adjusted")
225*5*5
...all on 4' start intervals

--STANDING OHP--
from the rack
145*8*4
135*8
4's.i.
yeah, I had to step it down to one plate like a fa440t

--LTE--
fairly strict
35's + green ez bar *10,10,9,8
4's.i.

[mbasic]

6-28-2023 WED.

CARDIO !

Elliptical 25 minutes
...then immediately switched to...
Incline Treadmill walk 15 minute

40 min total

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

As far as the TRT withdrawl thing. I think its over at 5 weeks for the most part (physical stuff anyways).
I'm still a little tired in the evenings at 6:30-7pm .... but I wake up so damn early (3am) I don't
know if I'll ever have a normal sleep cycle due to 30 years of this shit.

Libido seems to have returned ...

We'll see what happens mental-health-wise long term.

I think I'll fast tomorrow am and pull bloods

[mbasic]

6-29-2023

--LAT PULLDOWN--
130*8; 160*8; 190*6; 210*3
230*6*2
225*6*2
4' s.i.
used straps, definitely better

--STANDARD SEATED CABLE ROW--
160*10*3
3's.i.

--BTN LAT PULLDOWN --
135*12*3
3' s.i.
Sat backwards, much better pull angle

--BENT OVER RR. DELT CABLE FLY--
17#? *12*4

--STD. EZB CURLS--
42*10
72*10
77*10
3' s.i.

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

6-30-2023

--CLN DL--
w.u. then...
315*5
330*5
365*5

--HACK SQT MACH--
w.u.then...
70*10
120*10*3
4' s.i.

--RDL--
235*10
245*10*2

--LEG EXT--
kiezer machine; regular one is broke

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

7-1-2023

--PWR CLN + OHP--
115(3+5)*1*2
150(2+3)
170(2+2)*1*2
180(1+1)
190(1+6)*1*3
4's.i.
2nd time 3x6'ing 190.
Try four sets next week ?

--DB INCLINE PRESS--
80*10,9,7
3's.i.

--ROPE CABLE OH TRICEP EXT--
90*9,8,7
3's.i.

--MATRIX FLAT BP PLT.LD'D.MACH--
180*15,12,10,10
3's.i.

--SIDE DELT. CABLE LAT. RAISE--
35*10*2
30*10*2

--CABLE ROPE TRICEP PUSHDOWN --
50*12,10,10

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

7-2-2023

--AB KRUNCH MACH--
50*15; 75*15
100*15*3
3's.i.

--STRAIGHT LEG CALF RAISES --
240*15
300*15*3

--ELLIPTICAL--
42 min
Level 8-10
Incline 45
HR was 130-140... probably 134ave.
Was immediately up to 130 quick.... happens on day where I lift a little first.

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

7-3-2023

--BB ROW--
135*8*2; 185*6; 205*3*2
225*6*4
4's.i.
used straps, seems better

--MATRIX LAT PD MACH--
190*10*4
3's.i.

--FAKE CHINUP PULLDOWN--
145*10*2
145*12
3's.i.

--REAR DELT FLY MACH--
120*12*2
100*15*2
1:30 rests, machine timer

--HAMMER DB CURLS--
20*10
30*10
40*8*2
30*12*3

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

7-4-2023

--PWR CLN--
135*3*2
155*3*2
175*3
185*3
195*3
200*3
205*5

--CLN DL--
255*5
305*5
345*5
350*5*2

--BELT SQUAT MACH--
70*8*4 ezpz after 2nd set

--LEG EXT MACH W/ BFR BANDS--
Keiser machine
80-50psi x 30,15,15,15,15 +/-

--REV. HYPER MACHINE--
45*10
90*10
125*10*3

[mbasic]

7-5-2023 WED.

Did NOT sleep well at ALL. 4th of July; fireworks all night.
Dog kept moving around, perking up every time there was a bang or pop.
(funny, she is not gun shy at all whatsoever)
Kids coming home late, making noise and shit.
Was not optimistic about this session

--INCLINE PRESS--
135x8x2; 185x5x2; 215x3; 220x1x2
230 x 5r x 6s
on 3 min start intervals

--OHP--
145x8x3
135x8x2
on 3' s.i.

--LTE--
35's+5's+ grn bar x 8
35's x8x3
on 3' s.i.

NOTES:
On incline, 230 def didn't fell light enought for 3x8 so I did 6x5 but on 3' s.i. (instead of 4').
IDK, that's a pretty fast clip, 3' starts = about 2:45 to 2:40 rest period by the time you unrack, rerack,
some pauses between reps, etc. 4' start intervals is definitely a lot better.
Shortened up the rest periods on OHP too ....
LTEs .... my tris were pretty wasted on that last set so stopped there.
Being how tired I am, I consider it a win.

[mbasic]

7-6-2023 Thurs

cardio

elliptical 45 min

[mbasic]

7-7-2023 FRI

--LAT PULLDOWN--
225*6
230*6*3
4' start intervals
forgot my straps, but this went OK

--ONE ARM SEATED CABLE ROW--
170*10*3
3' s.i.

--BTN LAT PULLDOWN--
145*12*3
3's.i.

--BENT OVER RR DELT CABLE FLY--
17#? *12*4
3's.i.

--EZ BAR CURLS--
42*10
62*10
82*10*3
72*10

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

7-8-2023 SAT

--PWR CLN--
135*3*2
155*3*2
175*3*2
195*3
205*3*3

--CLN DL--
275*5
325*5
375*1
385*1

--RDL--
275*8
280*8
285*8

--BELT SQUAT MACHINE --
∅
knee bothering me all day so far, gonna skip 'quad' work.
Today just seemed shitty TBQH

--DECLINE SITUPS--
arms folded *20,20,10,10,10

--LEG EXTENSION WITH BFR BANDS--
90-50psi machine
x30x1
x10-15 x 4
30 sec rests

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

7-9-2023 Sun

After legs yesterday, I did quite a bit of light shoveling ... but for a few hours. 112F outside.
Sorted, sifted, and bagged the 4'-pallet-cube of compost;
then put the oversize back with a bunch of other new shit...cleaned out floor bedding of chicken house, etc.
Back and shoulders were toast after all that.

So going into this I was feeling pretty shit ....I wasn't optimistic about today at all.


--PWR CLN + OHP--
115(1+5)*1*2
145(1+3)*1*2
165(1+1)*1*2
185(1+1)
195(1+5)
185(1+5)*1*5
4's.i. (6s x 5r !)
That 195 took a lot out of me.

--INCLINE DB PRESS--
switch it to #2 inc setting
much chesty; so variation
85*8*4
3's.i.

--OH ROPE CABLE TRICEP EXT--
90*10,9,8,7
3's.i.

--UPRIGHT ROWS--
115*8*4
3's.i.

--DIPS--
just bw *15,15,12

Then after this, ate and rested a bit and then did some more yard work.
I was beat.

[mbasic]

7-10-2023 I ACTUALLY TOOK A REST DAY AND WENT TO RIVER WITH WIFE AND DOGGO

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

7-11-2023 TUE

--BB ROW --
230*6*3
225*6
4' s.i.

--MATRIX LAT PULLDOWN MACH--
200*10*4
3's.i.

--SOME KIND OF FACE PULL THING--
55*12*4
fast rests
These sucked, too ez

--KNEELING LAT CABLE FLYES--
20*12
23*12
25*12*2
3's.i.

--DB HAMMER CURLS--
20*10
30*8
40*8*5


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

7-12-2023 WED

--PWR CLN--
115*3*2
145*3*2
170*3
185*3
195*3
205*3
210*3*3

--CLN DL--
295*5
345*1
375*1
395*1 hook, beltless, Oly shoes
365*5 straps now
345*six*2

--BELT SQUAT MACH--
deep, narrow, upright, knees, quads
45*8
90*8*3

Ez low volume / high intensity day

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

[mbasic]

7-13-2023 THURS

--INCLINE BENCH--
135x8x2; 185x5x2; 215x2x2; 225x1
235 x 6r x 5s
4' start intervals
...last set was a grind, but I could have done another set after.
decided to call it there.

--OHP--
145 x 8r x 5s
4' s.i.

--LTE--
green ez curl bar
(35 + 5) x 6
(35 + 5 + 2-1/2) x 6r x 4s
4' s.i.

call it a strength day or whatever.
Four min intervals on everything today.

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

I took Bloods on July 3rd. It took over a week to get them back.
I think everything has stabilized now after going cold turkey...only took 5-6 weeks.
Total test is 288 (pretty low); freeT was 74 (about middle of the range)....I guess freeT is all that matters.
The testing facility fucked up and sent my samples to a different lab, I did not get my LH/FSH.
PSA was 2.5 or something;
Weirdly glucose was high @ 100, was 80 last time ....I fasted the exact same way and time frame.
Blood lipids were not good, but not teriible.
I still get tired in the early evenings; but I think I just "forgot" (while on TRT) what is required normally to wake at 3:15 am .... one SHOULD get sleepy around 7:30 or 8.
Hard to tell, but I think my balls came back in size a little bit.

[mbasic]

7-14-2023 FRI

--PWR SN--
65*3*2
85*3*2
105*3*2
125*3*2
135*3*3

--SN PULL EMOM--
165*2 * 10 emom

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

7-15-2023 SAT

--LAT PULLDOWN--
130*8; 170*8; 210*3*2
230*6*4
4' start intervals
...making (albeit slow) progress here

--ONE ARM SEATED CABLE ROW--
175*10*4
3' s.i.

--BTN LAT PULLDOWN--
145*10*3
3's.i.

--REAR DELT FLY MACHINE--
122.5 *12,12,11,10
3's.i.

--EZ BAR CURLS--
green bar today .
Don't know what it weighs.
Looks bigger than the other one
Warmed up really well.
30# per side x 8
35# p.s. x 8r x 4s
30# p.s. x 8
3's.i.

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

7-16-2023 SUN

--PWR CLN--
135*3*2
160*3*2
185*3
200*3
210*3
215*3
220*3
... surprised at this, was easy-ish

--CLN DL--
295*5
345*1
375*1
375*5@8.5

--RDL--
295*8*3

--BELT SQUAT MACHINE-
switched it up to farthest rear hole...more leverage, less cramped, and don't fell like I'm gonna get anal rape by that same bracket.
90*8
140*8
160*8*4

...I've been doing better lately with less volume on "legs"

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

7-17-2023 MON

--PWR CLN + OHP--
195(1+5)*1*3
185(1+5)*1*2
4's.i.

--DB LOW INCLINE PRESS--
#2 setting
90's *8,8,7
80's *8
3's.i.

--OH ROPE CABLE TRICEP PRESS--
90*10*2
70*9
Triceps toast
3's.i.

--UPRIGHT ROWS--
120*8*4
3's.i.

--DIPS--
just BW dips: 15,15,13

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

7-18-2023 TUES

--PWR SN--
95*3*2
115*3*2
135*3
140*3
145*3

--SN HI PULL--
175*2r *10 emom

[mbasic]

7-19-2023 WED

--BB ROW--
135*8*2; 185*5*2; 215*2*2
235*6*2
225*6*2
4'start intervals
straps

--MATRIX LAT PULLDOWN MACH--
200*10*4
3's.i.

--FACE PULL THING--
55*10*4
2's.i.

--FAKE CHINUP PULLDOWN--
160*8,10,8
3's.i.

--DB HAMMER CURLS--
20*10
30*10
40*10,8,8
3's.i.
Wasn't feeling it on curls today.... I did four rowing movements for back.... Biceps toast

May have injured back. Left side, not "low back"....but like lower middle

[mbasic]

7-20-2023 THUR

--PWR CLN--
volume day?
135*3*2
165*3*2
190*3
210*1
215*1
220*3*3

--CLN DL--
295*5
365*2
395*1
315*8*2

--BELT SQT MACH--
Outermost hole.
45*8
90*8
135*8
180*8*3

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

7-21-2023 FRI

--INCLINE PRESS--
135*8*2; 185*5*2;
205*2*2; 225*1; 230*1
240*6*2
230*6*3
4' s.i.

--OHP--
150*8*2
140*8*3
4' s.i.

--LTE--
Green ez curl bar
Actually warm uppped
with 25's *8 ; 35's*2
[35# +5#] * 8* 4
4's.i.

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

7-22-2023 SAT

--PWR SN--
100*3*3
120*3*2
140*3 did it, but was pretty shit
140*3 better, still felt HVY. JFC!
140*3 meh ...better stop

--HANG PWR SN--
115*3*2
125*3
130*3*2

--SEATED BOX JUMPS--
seated pos= fancy bench +2plts
Up to the #2 box *5r * 3s
Up to the #3 box *5r
(#1=lowest, #4=tallest)

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

7-23-2023 SUN

--LAT PULLDOWN--
130*8; 160*8; 190*5; 210*3
235*6 ...but these were shit reps
220*8,7,6 some of these were shit also
on 4' start intervals

--CHEST SUPPRT ROW MACH--
180*10*4
3' s.i.
...I figure I better start babying my back on these days, becuz of all the pulling doing DL, PSN, PCLN, BB ROWS, and posterior chain stuff.

--LYING DB LAT PULLOVER--
70#*10
75#*10*3
@whatever rests

--FACE PULL THINGIES--
50*12
60*12*3

--EZ BAR CURLS--
52*10
72*8
92*8*5 (35's)

[mbasic]

7-24-2023 MON

--PWR CLN--
135x3x2
165x3x2
190x3
205x3
215x3
225x3x2

--CLN DL--
315x3
365x1
395x1
425x1

--RDL--
300x8x3

--LEG EXTENSION BFR THING--
was terrible.
25/10/12/10/12 or something.... had a hard time today

[mbasic]

7-25-2023 TUES

--PWR CLN + OHP--
195(1+5)...didn't feel good, so I went down immediately
185(1+5)*1*5
4' start intervals

--DB LOW INCLINE PRESS--
90's *8,8,8,5
3' s.i.

--UPRIGHT ROWS--
140*8
125*8,8,7
3' s.i.

--DIPS--
12 ...wife intervened workout

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

7-26-2023 WED

--PWR SN--
105*3*2
125*3*2
145*3
150*3
155*3 (1,1,X)

--HANG PWR SN--
High hang, pretty much power position.
115*3
125*3
135*3
140*3*2

--SEATED BOX JUMPS--
x 5r x 4s


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


NOTES:
I got my blood work back from my doctor appt that I had last week.
This draw was about 10 weeks post last injection ...or thereabouts.
TTL Test is 302 or something.
Free Test is low ...like out of range low with a little red caution symbol /!\ .
(I don't have the paperwork in front of me).

I feel ok. Gymming is going ok.
PeePee working great, and libido is fine/good.
I feel a little down and low energy..... meh.

LH/FSH finally got tested, they are both in range but toward the low side.
At least they are not zero, like last test.

[mbasic]

7-27-2023 THURS

--BENT OVER BB ROW--
235x6x4
4' s.i.

--MATRIX LAT PULLDOWN MACH--
180x12x4
3' s.i.

--READ DELT FLY MACHINE--
120x10x3
3's.i.

--LYING DB LAT PULLOVER--
80x8x4

--DB HAMMER CURLS--
i had to speed things up....family stuff
25x8
35x8x5 @ 2's.i.

[mbasic]

7-28-2023

--PWR CLN--
135*3*3
160*3
180*3
210*3
215*3
225*3
225*2 (f3)
225*3

--CLN DL--
295*3
365*1
385*1*5
365*1 meh... just don't feel like it

--BELT SQT MACH--
90*8
145*8
180*8
190*8
200*8

had to leave. Daughter called my wife (she was gymming with me) and said the house smelt like a electrical fire. Rushed home. Fancy A/C thermostat burned-up/melted down. House smells like burnt plastic!

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

7-29-2023

--INCLINE PRESS--
135*8*2; 190*5*2; 215*2*2; 225*1
240*6*4
@4' s.i.
last set was @10

--STANDING BTN OHP--
grip widened 2-1/2" ea side
45*8; 95*8
115*8
120*8
125*8*3
3' s.i.

--INCLINE LTE EZB--
played around with this, various incline angles, etc
#3 is best with two power blocks under butt
72*10*4
Took my time on these

--MATRIX PLT LOADED BENCH PRSS--
180*12,12,9,8
on 2's.i.

--UPRIGHT ROWS--
95*10*3
kinda fast

--CABLE TRI PUSHDOWN W ROPE--
40*15,15,12
fast

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

7-30-2023

--MUSCLE SN--
75*5*2
95*3*2
105*3
110*3
115*3
120*3
125*3

--BOX JUMPS--
regular plain ol' box jumps
#2 box *5
#2+4" platform *5
#2+#1 *5r * 3s

...pretty happy with today. Haven't done either of those movements in a long time, particularly the box jumps with the eccentric counter-movement. Felt awkward AF at first

[DanCR]

had to leave. Daughter called my wife (she was gymming with me) and said the house smelt like a electrical fire. Rushed home. Fancy A/C thermostat burned-up/melted down. House smells like burnt plastic!

Fuck. Been thinking I need to raise ours. I like 68 indoors but it’s too fucking hot out. Sits around 75 all day and says it’ll reach 68 in “over two hours,” which means after the sun goes down. Might be making it work too hard.

[mbasic]

had to leave. Daughter called my wife (she was gymming with me) and said the house smelt like a electrical fire. Rushed home. Fancy A/C thermostat burned-up/melted down. House smells like burnt plastic!

Fuck. Been thinking I need to raise ours. I like 68 indoors but it’s too fucking hot out. Sits around 75 all day and says it’ll reach 68 in “over two hours,” which means after the sun goes down. Might be making it work too hard.

I don't think what happened had anything to do with the heat or the amount of use.

I pulled the thing off the wall (its made to do so) and you can see a circuit/transistor that fried .... it was next to the upper arrow button, and it had melted down that plastic. I had always noted that button and surrounding plastic was slowly turning darker (white to a yellowish) in that area of the controlled over the years. I had tried to clean it a couple times thinking it was dirt/grime from greasy-kids'-fingers, or the wife or something.... nope, the plastic was turning color. I think that thing was always getting hot .... and it finally melted down.