Here’s my food log for today:
I guess I pulled on Monday. I didn’t get any cardio done and worked up to 455 x 1. My diet and training were totally jacked up; I remember faltering when I went to pull a warmup with 225. That is not a good sign. I just need to stay the course, keep to the plan and be confident training will go better next week.
Also, I did arms on Saturday and military press (165 x 3 x 5), shoulders, SSB hise shrugs and arms on Tuesday. These included weighted dips with bw + 10 x 3 x 15 and ez curl 95 x 3 x 10.
I ran on Tuesday (1.5 miles in 12ish minutes) and ran today. I did 10 minutes of intervals, decided my shins/feet/ankles were getting beat up so I stopped. I need to adjust my frequency or something because I think I’m trying to run too often for my current level of fitness. Or something, I don’t know. Hopefully new shoes will really help the situation.
I did 20 minutes of gentle cardio on the elliptical this morning.
Tonight I worked up to 335 x 2×5 and 335 x 7 raw dog and then 405×1, 455×1, 455×1 plus 150 pounds of chains and 455+chains x 2
Here’s the diet update. Tons of carbs, tons of fiber.
bench press, pinky on rings: 45×5, 95×5, 135×3, 185×3, 225×1, 275×1, 315×1, 335×1
shirted bench to 3 board, ring finger on rings: 405 x dump on face, 405x miss
shirted bench to 4 board, ring finger on rings: 405×1
3 board press, ring finger on rings: 225x2x10, 245x2x10, 225×10 superset with
pullups: bw x 3 x 10, bw x 9, bw x 8
dips: bw x 5, bw + 25 x 10, bw + 45 x 5,5,5,4,5
random incline flye thing
machine facepull:95 x 15 giant set with
pull apart: light band x 15 giant set with
weird rear delt pull apart thing
Today was a medium carb day:
free squat: worked up to 265×1 but it looked and felt terrible so I sucked it up and dropped down to 315×5,5,7
GHR: bw x 5, 10, 2 x 15
one leg hip thrusts and supine bridges: bw x 15
pistol to tall box + two bumpers: bw x 30 left then right. I switched to this setup so next week I can take an inch off and I’ll work my way down to the box.
The diet was good, just chugging along according to plan. Keep in mind these logs don’t reflect ~100-120 grams of periworkout carbs around weight training.
High carb day:
Low carb day:
military press: 45×5, 95×5, 135×2, 155×1, 185×2, 155x3x6
leg press shoulder press: plate x 6, 35 x 2 x 10
oly bar strict curl: 115 x 3 x 6
33’s (like a 21 but 4 more): 75 x 11,11,11
reverse grip cable curl: 70 x 10, 90 x 2 x 10
spider hammer curl, Ginger flavored: 25’s x 10
dips: BW + 15 x 3 x 12
pushup: bw x 25
45’s: 55 x 15,15,15
reverse grip iso curl: 50 seconds or something
iso tricep extension: who cares
random shoulder raises
Damn, typing out all this nonsense arm training is tiring and unsatisfying.
I made Kristen do Tabata front squats with me and she took it like a trooper.
I alternated front squats with 65 pounds and trap bar pulls with 135. It felt bad but not nearly as bad as 8 consecutive rounds of front squat. I got mad glute pump.