HELTH !

[Renascent]

Today I worked out, if you can even call it that...

You bench pressed.

Most people -- myself included -- would say that you did, indeed, work out.

[mbasic]

Today I worked out, if you can even call it that...

You bench pressed.

Most people -- myself included -- would say that you did, indeed, work out.

IDK, pretty low volume 3 exercise bleh "workout", or Trainning® session....

Maybe because I was running back and forth overseeing my son's workout/liftings .... wearing bluejeans and workboots, in a/the globogym ...while trying to do my sets in between. Seems like I'm just fucking off.

[mbasic]

9-30-2021 Thurs

--CLN--
135x2; 135x3; 190x1x3
210x3x6
...missed one of the 1st set of 210 (brain fart)

--CLN PULL--
275x3x4

I did better wrt the 'cardio' aspect of this workout.
Full-squat-clean triples absolutely suck, its like you are doing 9 reps [pull + pullunder + the stand]x3=9 ...even though the pull is fairly submaximal, it sucks. A 3 rep max with a maximal power clean seems not nearly as bad.
I also take the next rep pretty fast, I don't wait 20 seconds like you see on the internet, fidgeting with bar alignment, re-tightening the intentionally uncollared weights, and going thru an overly complex prelift ritual....

[mbasic]

10-2-2021. Sat

--HBS--
135*5*3
235*3*2
265*5*5 ...will repeat x3 times until these look fast(er) and more upright.

--RDL--
225*5
275*5
295*5*3

--PWR SN FR. BLOCKS--
6 iron plates stacked = below knee.
95*3*2
115*3*2
135*3*4

. . . . . . . . . . .
(later on w/ the boy)

--CALVES ON LEG PRESS MACH.--
4 plates * 10 * 4

--CRUNCH MACH--
50*10
85*10*2
85*7
75*10

I fasted about 22-22 hours Friday.
At Fri 5pm, Fri 10pm, Sat. 8am ...then fasted again...24 hrs. Before my 10pm meal, blood gluc was 104! but ketones still at 1.0. Then fasted again (~24 hr) 8am Sat to 8am Sun. Gluc 76/ Ket 1.6.

Typical keto meal for Sunday am breakfast:
6 pasture raised eggs, over easy.
Wife's homemade saurkraut!
Wife's homemade babaganoush!
Seaweed.
Avocado.
.................
Sun 2pm meal:
-Salmon
-Roasted brussel sprouts.
-Seaweed
-Some keto chocolate

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

10-3-2021 Sun. with boy at globo

--INCLINE PRESS--
225*5r * 3s ...very maximal; long rests

--BENT BB ROW--
185*5r * 6s

--SEATED DB OHP--
chair at like ....85 degrees?
55#'s *8r * 4s

--FAKE CHINUP PULLDOWN--
195*6r * 4s

--CGBP--
...really C!G
155*8*3
Set 1&2 ez; set 3 @10

--SEATED ROW MACHINE--
180*8*2; 160*8

...a proper upper body workout today.

[mbasic]

10-5-2021. Tues

--CLN HVY PULL--
135*5*2; 225*3*2; 295*2; 320*1*2
345*3*5

--BARBELL LUNGES--
45*5
95*5
120*5
145*5
150*5 ...better stop there.

--PWR CLN--
135*2*2
185*1*2
200*1*2
210*1
215*1...barely did it, but form looked half-ass-ok actually. Massive arm bend into the hip.

Ass started to cramp up during power cleans....lolz.

[mbasic]

10-6-2021 Wed.

--CLN HVY PULL--
345x 3r x 5s

--LUNGES--
45x5; 95x5
120x5
145x5
150x5

-PWR CLN--
135x1x3
185x1x2
200x1x2
210x1
215x1

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

10-7-2021 Thur

Was going to workout today. I did my first FSQT w 135 and had a massive glute cramp or something (left, outer glute area) .... holy shit! I dropped the bar to my thighs like catching/resetting a power clean. Also my right leg, the VMO-quad area had a slight tingle/cramp. I think its the Keto is fucking with me. Yesterday was dead... and lunges which I've not done in a long time. So i've been horribly sore in the glutes also. I hope its just a cramp and not a pulled-something .... Left gym after the cramp....see what happens tomorrow. Then I pounded some potassium, magnesium, and calcium pills ..... later drank some apple cider vinegar. I will heavily salt my next meal. This would be my first cramp while working out in a long long time ....3 years? I have had some legs cramps no and then at night while all this was going on (the new keto diet). Night cramps are always the right leg, calf/tibia muscle thing on side of leg.

Today I ended a 18 hr fast: 78 glu / 1.6 ketones.

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

10-8-2021 FRI

tried to FSQT ...

--FSQT--
45x5x3; 135x1; 135x3x2; 195x2x2; 215x1
235x1
240x1
245x1
...yeah, my left glute is still tight/sore/damaged.
better "take it easy".
225x3x3

--SN PULL--
135x3x2
165x3x2
190x3x2
215x3x2
240x3x5

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

10-9-2021 SAT

...did this while the boy lifted

--RACK JERK--
135x3x2
190x3x2
215x3
235x3x3 ..this might be a PR of sorts

--OHP--
155x5x5

--CHIN UP--
just BW x 5r x 7s
...haven't done chinups in ages.

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

10-10-2021 SUN

... did this while the boy lifted

--HBS--
265x5x3

--LUNGES--
115x5x3

--PWR CLN--
135x3x2
175x3x2
195x3x3

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

10-11-2021 MON, rest

rando blood check was
0.5 Ketones / 88 Gluc
I have NOT been fasting lately, but HAVE been ketone-ing. (very low carb).

I didn't log it here, but Sunday after yard work, I had an odd 2.3 Ketone / 76 Gluc reading....
That's my 2nd highest ketone reading ever. Weird.

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

10-12-2021 TUES

--SN SLOW PULL--
135x3x3; 205x3x2; 230x1x2
255x1x2
280x1
295x 3r x 5s

--FLOATING SN DEADLIFT--
...standing on 45 plate
205 x 5r x 4s

--SN FROM STATIC HIGH PWR POS.--
...almost no warm up
115x2x2
140x2x2
165x 2r x 4s ...missed only one

Disappointed in BW @ 206.8 afterwards.
Ketones only 0.3 / Gluc 102 (expected, right after workout).

Thinking ahead ....
starting Friday, Quail season begins, so that means a shitload of walking and hiking with the dog for hours and hours and hours.
That's kinda primo fat burning exercise (LISS), so we will see if ....
#1- I lose some weight / BF.
#2- being fat adapted if I can hunt/hike easier, for longer...or better said: if I "have more energy" ... being fat adapted.

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

10-13-2021 WED

...lifted w/ boy in early AM before school.

--BENCH--
245x5
225x5x5

--SEATED CHEST SUPPORT ROW MACHINE--
160x8
200x6x6

...that's it, hard to lift right now.
I keep an eye on the boy during his critical sets....
We cram this session in every Wed before school, little time.
I actually forgot about it at work (I start at 4:30 am), and he managed to call me at 6:05 to
see if I was on the way. Surprised he woke up on his own.
Only one day a week (during school days).

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

10-14-2021 THURS

--CLN--
215 x 3r x 6s ... missed one, fwd

...this did not absolutely floor me like the first time I tried 6 triples.
These are full cleans BTW, not powers, which in a lot of ways are worse IMO.
Power clean is all over with in one small burst.
A clean seems like three movements in each rep, pull + pull under + stand/squat up ... to me.
Triple full clean is like doing 9 of something. IDK

[mbasic]

10-15-2021 FRI

Quail hunted/hiked for a few hours in the morning.
It sucked, but dog enjoyed herself and got tired, and beat up !
Legs didn't feel too bad ... so I did ...

--RACK JERK--
135x3x2
190x2x2
215x1x2
235x1
245x1
255x1

--PUSH PRESS--
205 x 3 x 6

--CABLE DELT SIDE RAISE--
like a BB dood!
30x8
40x8
30x8x3

--SHRUG MACHINE--
200x10
290x6...ooops, too heavy
290x6x4

suck yokeness
much bearmode

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

10-16-2021 SAT.

lift with The Boy at Globo...

--HBBS--
135x5x3
....I could feel my legs were toast.
225x3x2
265x1x2 ...nope, fahives not gonna happen today
285x1

--P'd HBS--
225x5x2 ... fuck it
my knee-extensors/quads trashed.
Maybe try hips and hams

--RDL--
225x5x2
275x5
295x5
305x5x3

--BAD GIRL MACHINE--
140x8
150x8x4

NOTES: yeah, maybe the dip and drive component to the Jerks and Push Presses ontop of
that Clean workout the day before pushed me a little too much.
The explosive stuff sneaks up on you or whatever (fatiguing).

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

10-17-2021 SUN

At globo with The Boy again ....

--INCLINE PRESS--
w.u. then ...
217-1/2 x 5r ....boy misloaded me. lolz
215x 5 x 4
215 x 4 did not try a fifth here, would've ended badly.
(six set of five was the plan)

--LAT PULLDOWNS--
175x5x5

--REAR DELT FLYE MACHINE--
90x8x5

--STRAIGHT ARM LAT. SWING DOWNS--
50x8x4

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

10-18-2021 MON

total rest ... gonna try to HBS Tue.
That'd a couple of days of rest, and I pretty much
didnt squat at all Sat.

DIET STUFF:
Monday I managed to fast 21 hrs 6pm to 3:30pm or something.
That wound up being my OMAD.
Tues was ~17 hrs 4:00pm to 9:00am ... I'll eat one more time today.

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

10-19-2021 TUES

--HBS: 265x5x3
--LUNGES: 135x5x3
--SN SPEED HIGH PULL: 135x5x5

BW was 203.2, that's a new low recently.
(I'm aware it fluctuates a bit, but about every week or two I will hit a new 'all time low' so to speak, so still trending downward I guess)

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

10-20-2021 WED

...just fucking around while The Boy lifts
...wearing dress pants and a nice shirt and work boots
...I don't take upper body stuff very seriously

--BENCH--
250x3x3
225x3x4

-- GENESISTM CABLE LAT PULLDOWN THINGIES--
160# x5r x8s

I fasted ~17 hrs today (7:30 pm yesterday to 12:30pm today).
Ass is sore from those lunges all-right!

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

10-21-2021 THURS

lolz, power went off at the office at 5 am. No light; no computers....went to gym

--CLN PULL--
275 x 3r x 10s
that is all

...ass still sore
...I will try to fast until noon today (8 to 12 = 16 hrs)

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

10-23-2021 SAT.

--FSQT--
....felt tweak in thoracic/side/rib area in mid/upper back during w.u.'s
235x3x4
235x1F ...did not want to push it

--LUNGE--
95x5
120x5
145x5

--LEG EXTENSION MACHINE--
5 sets of 8

--SEATED LEG CURL MACHINE--
4 sets of 8

--HIP ABDUCTION MACHINE--
5x8

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

10-24-2021 SUN

--OHP--
185x1x12 emom

--CABLE LATERIAL RAISES--
30x8
35x6
30x8x3

...i didn't feel like doing anything.
Depressed/no energy.
Back doesN'T hurt though, was surprised.

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

10-26-2021 TUES.

--HBS--
135x5x2; 225x3; 250x1x2
270x5x3

--PWR SN--
100x2x2
125x2x2
140x2x2
150x2
155x2x3

--SN HVY PULL--
230x5x3

DIET NOTES:
Having been slacking on the I.F.'ing last 3 days,
but at least I still have been keto-ing.

Today I will break a 16 hr fast at noon.

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

10-27-2021 WED

in AM w/ boy before school.

--INCLINE PRESS--
225x5x5
...back to this again

--CHIN UP--
just bw x6,6,5 jfc i suk

--CABLE FAKE CHIN UP PULLDOWN--
175x6x3

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

10-28-2021 THUR

I don't know, wasn't feeling it today, so playing around
with various shit to see what I wanted to do.
Very science,
much emerging strategy.

--CLN DL/PULL--
135x3x3; 225x3x2; 275x1x5 ..mehh these are awful

--PWR CLN--
135x3; x2; x1 ...bleh

--CLN--
135x2x2
185x1x3
210x1x2
220x1
225x1
230x1x3

--CLN PULL--
235x5x3

--CLN fr. STATIC PWR.POS. + FSQT--
210(1+3) x 3 sets

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

10-29-2021 FRI rest ...nothing

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

10-30-2021 SAT.

--HBS--
135x5x2; 225x1x3;
250x1x2
275x1x2
295x1x2
305x1x2
315x1x2
245x5x3

--SNATCH--
1st time doing full SN from floor in ages
95x1, 95x3x2
120x3
135x3
150x3 missed 1st fwd
165x 1,X,X
165x3
165x X,1,1
...meh

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

10-31-2021 SUN AM

--RACK JERK--
135x3x2
185x2x2
210x1x2
225x1x2
245x1
250x1

--PUSH PRESS--
185x3
200x3
215x3
225x3

-- fsqt STATIC HOLDS--
275 x not very long x 3

--RDL--
135x10; 225x5
275x5x5

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

11-1-2021 MON

While at work real quick, in jeans and workbootz

--BENCH: 225x5r x 7r
^ slow casual superset with...
--BB BENT ROW: 195 x 5 x 7

...and then got outta there.
I'm trying to do a little something every day of the week for 'daily exercise'.
Tomorrow squat.

[mbasic]

11-2-2021 Tues

I lifted with the boy, and while keeping an eye on him ("coaching", as it were)
... and the fact its evening time ...
... and we were on the shitty "loud" platform/rack/station ...
I just really wasn't feeling it today.

--FSQT--
135x3x2
165x1-2r x 4 sets (while The Boy squatted)
205x1x2
225x1x2
245x1x2
250x1x2
205x3x3

--STEP UP ON BOX--
prety high box; probably too high
...winds up being a sorta ATG step-up.
just BW x 5r x 6s
...sounds wimpy I know, but I was getting a slight quad pump from this actually.


NOTES: Yesterday I did an OMAD. Fasted maybe 20 hours.
Today first meal was at 1, (so that's another ~16 fast) then two more.
=====================

11-3 just rest

[mbasic]

11-4-2021

It was late, didn't feel like working out to be honest

--HBS--
135x5x2; 225x3x2; 250x1x2;
280x1
300x1
265x5x3

--PWR CLN FR> BLOKS/HI.KNEE--
135x3x2
150x3
185x3
195x3
200x3
205x3x3

[mbasic]

11-6-2021 SAT

--CLN--
135x1, x2, x3x2
190x2x2
210x1x2
225x1
230x1
235x1

--VERY STATIC HANG CLN + FSQT--
215(2+1)x1x2
220(2+1)x1x2
225(2+1)x1x1

--RDL--
275x8x3

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

11-7-2021 SUN

lifting w/ boy, so kinda uninterested w/ my own workout

--INCLINE PRESS: 205 x 2r x 10s (explosive reps)

--SEATED CABLE ROW: 140something x 8 x 5

that's it, just bleh today.

[mbasic]

no time to myself lately

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

11-10-2021 Tue

while at work real quick

--HBS--
255x5x3
(weird small/trace cramp in rt.quad...so took it easy)

--SN--
worked up to 175
175 x 2r x 7s
(10/14 ...missed 4 )

[mbasic]

...really don't care about lifting anymore.
Hard to focus while son is lifting ... espeically how we are doing the PAP superset things.

11-12-2021 THURS.

--FSQT--
long drawn-out warm up working up to ....
235 x 3r x 5s

--CLN PULL--
235 x 5 x 5

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

11-14-2021 SAT.

--CLN--
135x3x2
190x2x2
215x1x2
230x1
235x1
240x1 just ok, caught it rearward and had to sit in the bottom for a brief sec

--CLN + HIGH HANG CLN--
210(1+1)
215(1+1)
220(1+1)x1x2

--CLN PULL--
255x2x3
295x1x3

I weighed myself twice over the weekend on the wifey's new fancy scale
both times was 203.something. (weight loss has stalled)

It gives/displays the amount of muscle, bone, etc in pounds. Fat and water as percentages.
I was 22% and 25% bodyfat.
One day I was 154 pounds of muscle; next day was 147. I had atrophied 7 pounds in 24 hours?
Both days ... my entire skeleton was around ~7.9 pounds. That didn't change much, I must be getting ample calcium.
Pretty sure my pelvis completely dried out would weigh 8 pounds alone.
Also, I learned I have no organs, (including brain).

[mbasic]

...same shit

went to gym late w/ after work crowd there.
Boy in trouble at school, grades, etc.
pissed off. didn't feel like working out.
just fucked around and got back home.

11-16-2021 Tues PM globo

--HBS--
135x5x2; 225x1x4
275x1x5
225x5x4 (speed squats? )

--RDL--
225x5
285x5x3 (same, did these reps as fast as possible)

[mbasic]

11-18-2021 Thurs

Shit day. I forget, logging 5 days later.

--SN--
worked up 180...180x2x4...missed a few

--SN PULL--
225x5x5

--SN RDL--
225x5x3

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

11-20-2021

--CLN--
235x1x6

--CLN + FSQT--
210(1+3)
215(1+3)
220(1+3)

--CLN PULL--
295x1x3
295x2x3
330x1x3

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

11-21-2021 SUN

--JERK--
this was dumb, my legs were still tired.
135x3x2; 175x2x2; 205x1x2; 230x1x2; 245xF

--POWER SNATCH FROM STATIC HIP--
working on arm movement speed.
65x5
85x5
105x5
115x2 hit pubic area bad

--SNG BTN PP--
185x5x3

--RDL--
275x5x5

[mbasic]

11-23-2021 TUES

--SN--
110x3x2
135x2x2
...pubic bruise still hurts, muting my aggression at the final extension.
160x2
170x2
180x2
185x miss&1 (both looked good tho)
185x2
...better stop,

--HBS--
135x5x3; 225x3x2; 260x1x2
280x1x5 trying for as fast as possible 'up'
225x5x3 same, trying for speed squats

[mbasic]

11-24-2021 WED
f'ing while boy lifts
--INCLINE: 210x5x3
--BENT BB ROW: 135x10x7

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

11-25-2021 THURS

--CLN PULL + CLN--
135(2+1)x1x3
185(2+1)x1x2
210(2+1)x1x2
220(2+1)
225(2+1)
230(2+1)

--CLN PULL--
295x3x4

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

11-26-2021 FRI

--PWR SN--
100x3x2
120x3x2
140x3
150x3
160x3
165x2
170xF
155x3x3

--PRESS IN SN--
75x5x2
100x5
115x5x3

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

11-27-2021 SAT

f'ing around while boy lifts

--HBS--
speed squats?
225 x 3 x 10sets

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

11-28-2021 SUN

f'ing around while the boy lifts;
I really don't care about my own training anymore



....its basically just Exercise TM now

--OHP--
145x5r x 7s e2mo2m

--RDL--
225 x 5r x 10sets

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

Lolz haven't done anything for 5 days
Some family issues monday and tuesday led to a 36 hours w/ zero sleep block.
Wed was "emh".
Thursday no time with work and stuff.
Friday? maybe still no time.

[mbasic]

12-4-2021
Haven't lifted for a week
Snatches...basically, screwing around while the boy lifts.
up to 165x1x5
feels terrible

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

12-5-2021
basically .... screwing around while the boy lifts.

CONV.DEADLIFT
225x3; 255x3; 285x3; 320x3; 350x3; 365x3

BOX SQUAT
225x5; 255x5; 285x5; 305x5

[mbasic]

Haven't been training lately ....


12-11-2021 Sat.

...training with boy, just took it easy as not to get sore

--HBS--
205x5x5

--RDL--
205x8x4

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

12-12-2021 Sun.

..."taking it easy" didn't work; pretty damn sore just from those easy squats.
Lifting with boy again.

--OHP--
155x5r x 6s

--ONE ARM SEATED CABLE ROWS--
145 x 8r x 5s
(lat.pump from this?)

[mbasic]

12-18-2021 Sat

--HBS--
215x5x5

--RDL--
215x8x3

--SEATED CALF RAISE--

### x 10-12 x5

...no time on sunday

[mbasic]

12-22-2021

HBS: 220x5x5
RDL: 220x8x3