tag:blogger.com,1999:blog-75082934093448324472024-10-07T16:11:57.927+11:00My Journey Of Continuous Improvement: A Better MeChinoZ32http://www.blogger.com/profile/10275821476586332409noreply@blogger.comBlogger402125tag:blogger.com,1999:blog-7508293409344832447.post-16324160813724639522015-04-13T22:35:00.002+10:002015-04-18T18:32:10.270+10:00<div style="text-align: center;"><b>Day 6 - 18/04/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Rest/sleep OK, late night.<br /> Nutrition: Perfect.<br /> <br /> <u>Damage control</u><br /> So far so good with left arm. Soreness levels low. Blister on my right middle finger from all the homemade ice cream I’ve been the past couple of weeks.<br /> <br /> <i>Elevated push up (elevated with grips)</i><br /> <ul><li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> </ul><br /> <i>SUPERSET</i><br /> <br /> <i>Dumbbell isolated preacher curl</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <i>SUPERSET</i><br /> <br /> <i>Dumbbell standing isolated shoulder press</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <u>Notes</u><br /> Busy day with terminating my cat6 runs today, or warming up at least as well as assisting sparky with final electronic touches throughout the house. Tonight’s session was an easy quickie, I could have easily done nothing after what I’ve done today but I got something done regardless.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFMrVouxzPAJJ5KRef_2EdonFHCrNikczcpLXzs7H5FZCApZcYFDJk3kk6CXo0ss7TGQA7nHUpWli_XgBIdrj0UhtLoEcjPPEpGhIjHYcxT-lu3awL7f5KT1o-wnwDTx_ky-H2zxqJbhc/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFMrVouxzPAJJ5KRef_2EdonFHCrNikczcpLXzs7H5FZCApZcYFDJk3kk6CXo0ss7TGQA7nHUpWli_XgBIdrj0UhtLoEcjPPEpGhIjHYcxT-lu3awL7f5KT1o-wnwDTx_ky-H2zxqJbhc/s1600/1.jpg" /></a></div><br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilt0Q0DPMz_FpOOWT0hY5XFMwFwncBoTWYdMYOsqrP6YB_BRJJ57ZyY65FuDlaRVybaIeiMOH9xz4n6iZAnsYUflK-TIgp-PPwR1iJgl88VMSz3BEE4SpiNOqTJFOno0C_sBa9S1iaS0w/s1600/2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilt0Q0DPMz_FpOOWT0hY5XFMwFwncBoTWYdMYOsqrP6YB_BRJJ57ZyY65FuDlaRVybaIeiMOH9xz4n6iZAnsYUflK-TIgp-PPwR1iJgl88VMSz3BEE4SpiNOqTJFOno0C_sBa9S1iaS0w/s1600/2.jpg" /></a></div><br /> <br /> <div style="text-align: center;"><b>Day 5 - 17/04/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Total hours of registered sleep: 3hrs 50mins. Feeling OK this morning, and for the first time this week I actually turned up to work early. I can attribute this to excitedness because 1. I have a service provider visit to my new house installing NBN and 2. the provided could only advise “... you’re installation appointment is between 1PM and 5PM...”.<br /> <i>Update: It didn’t happen. I had been misinformed by my builder that power requirements have been met however upon the service provider’s visit, it was not. I have addressed it, installation and configuration has been set for the same day and time next week. All good.</i><br /> Nutrition: High and flexible. Bloating has been evident for a week, approach requires to be reviewed. Plan of approach is simply to start by revisiting previous data, assess the state/condition at that given time, and work a starting baseline from there.<br /> <br /> <u>Damage control</u><br /> Solid. Left arm has been consistent with recover over the past few days with the last couple being free from soreness. Today is officially 2 weeks since last doctors visit and scan, so the brace I’ve been wearing is off, fucking off. I’ll still continue to use supportive bandage during training however, which at this point will maintain very light.<br /> <br /> <i>Kettlebell lunge (off-set kettlebells, both arms)</i><br /> <ul><li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> </ul><br /> <i>Push up (elevated with grips)</i><br /> <ul><li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> </ul><br /> <i>Dumbbell isolated preacher curl</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> </ul><br /> <u>Notes</u><br /> Today was a challenge, not a surprise really considering the sub 4hr sleep as well as the accumulation of subpar sleeps for all of this week. A short nap was required when I got home proceeded by this light session. I planned on starting a push today but I’m happy with this. I felt nauseous and off-balance for most of this session but regardless I still got the job done.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 4 - 16/04/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Not improved, time in bed recorded at 2:19AM. Total registered duration recorded at 4hrs 37mins. I’ve forced an early (or earlier) start though. I’ll aim to start my usual and preferred time (6:30AM) tomorrow because I have half the day off (Service Provider visit to my new house to install fibre, fuck yeah!) and I can do as much as I can in that morning.<br /> Nutrition: Flexible-high.<br /> <br /> <u>Damage control</u><br /> Clear on left arm this morning, fantastic. Not too sore, low levels evident in the usual places. No surprises really since I’ve pretty much just been doing lunges and pushups primarily. <br /> <br /> <i>Kettlebell lunge (off-set kettlebells, both arms)</i><br /> <ul><li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> </ul><br /> <i>Push up (elevated with grips)</i><br /> <ul><li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> </ul><br /> <i>Kettlebell side bend</i><br /> <ul><li>20.24kg</li> <li>20.24kg</li> <li>30.24kg</li> <li>30.24kg</li> <li>20.32kg</li> <li>20.32kg</li> <li>20.32kg</li> <li>20.32kg</li> <li>20.32kg</li> <li>20.32kg</li> </ul><br /> <i>Dumbbell standing isolated shoulder press</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> </ul><br /> <u>Notes</u><br /> Early day, light day. Knees recovered to the point that I forgot that they were sore from the excess kettlebell squatting a few weeks ago. I’m hoping to go apeshit this weekend and push further, we’ll see.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 3 - 15/04/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Feeling much better today. Total sleep registered: 5hrs 43mins. Time in bed at 1:59AM and not 3:43AM. Late start, and I don’t have anything urgent to do tonight so that means from here onwards I can make gains in normalising hours. The past two days have been sacrifices to make sure I get other things done this weekend.<br /> Nutrition: perfect and balanced.<br /> <br /> <u>Damage control</u><br /> Left arm has been progressively improving, soreness evident this morning but a big difference compared to Monday morning. Vastus medialis, glutes, and pecs are the most sore. Glad to get some awareness back.<br /> <br /> <i>Kettlebell lunge (off-set kettlebells, both arms)</i><br /> <ul><li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> </ul><br /> <i>Kettlebell isolated bent over row</i><br /> <ul><li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> </ul><br /> <i>Push up (elevated with grips)</i><br /> <ul><li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> </ul><br /> <i>Kettlebell side bend</i><br /> <ul><li>20.24kg</li> <li>20.24kg</li> <li>20.24kg</li> <li>20.24kg</li> <li>20.24kg</li> <li>20.32kg</li> <li>20.32kg</li> <li>20.32kg</li> <li>20.32kg</li> <li>20.32kg</li> </ul><br /> <u>Notes</u><br /> Work capacity improved with the improvement of rest circumstance/situation. The sacrifice means I can reserve this weekend to further planning and preparation for moving to the new house. 16 days away.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 2 - 14/04/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> 4hrs 46mins of unproductive sleep. Late night and in bed at 3:43AM, nice. I thought I could continue until 5:30AM (normal wake up time) and just go to work after an all-nighter but no dice. No fucking dice.<br /> Nutrition: perfect.<br /> <br /> <u>Damage control</u><br /> Left arm sore again on wake but less sore than it was yesterday. Body otherwise is feeling much better despite absolutely fucked up sleep. Lots of shit doing on, 17 days left at least once I move into the new home that will be one thing lifted off my shoulders. I feel like going on top of a high mountain and screaming, not a good thing. I need to chill the fuck out.<br /> <br /> <i>Kettlebell lunge (off-set kettlebells, both arms)</i><br /> <ul><li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> </ul><br /> <i>Push up (elevated with grips)</i><br /> <ul><li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> </ul><br /> <i>Kettlebell side bend</i><br /> <ul><li>20.24kg</li> <li>20.24kg</li> <li>20.24kg</li> <li>20.24kg</li> <li>30.24kg</li> <li>30.24kg</li> <li>30.24kg</li> <li>30.24kg</li> <li>30.24kg</li> <li>30.24kg</li> </ul><br /> <i>Dumbbell isolated preacher curl</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> </ul><br /> <u>Notes</u><br /> I refused to give in. I’ve done what I need to fucking do during the day and a good job at that. And do the things I planned on doing at home, training, and other preparations. Soldiered on, don’t give a fuck if it’s Friday or Monday or Saturday.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 1 - 13/04/2015</b></div><br /> <u>The Weekend</u><br /> No training, sensible eating, and although I’ve had late nights recovery was on the high side. I’ve found myself needing to be more flexible on weekends as I get closer to my move date. I’ve officially started packing and I expect things to normalise one or two weeks after I move in the new house.<br /> <br /> <u>Rest/Recovery/Nutrition</u><br /> 7hrs 16mins clocked last night, late start today and not feeling optimal. In fact I’ve felt tired as fuck all day. I’ve had my PC’s condition worsen over the weekend and I had to build a temporary replacement PC before I was left with a PC that won’t boot. And considering that I am a bit of a perfectionist I took my time in ensuring the physical and software configuration is perfect. So by the time I was happy with everything it was 5AM by the time I hit bed on Sunday morning. I am most definitely feeling it today.<br /> Nutrition solid, very flexible.<br /> <br /> <u>Damage control</u><br /> With the excess sleep I found my lower back and hips a tad sore today. Wrist also has a bruise and left arm has been a tad touchy today. Bed sleeping position me thinks.<br /> <br /> <i>Kettlebell lunge (off-set kettlebells, both arms)</i><br /> <ul><li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> </ul><br /> <i>Push up (elevated with grips)</i><br /> <ul><li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> </ul><br /> <i>Dumbbell isolated standing bicep curl</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <u>Notes</u><br /> Busy at work, half-asleep all fucking day. Got pulled to a meeting, surprise butsex style and didn’t get to get to my desk until midday. Finish work late (since I started late, morning struggle) and I run back and forth to the new house. Fucking absolutely tested and discouraged when I get home, at a time when I would normally finish my training, I just arrive. Get ready for training, then briefly fell asleep at the couch while looking for a movie to watch in PLEX. Refused to give up, trained with the absolute minimum enjoyable training duration (2hrs), and now I’m looking forward to taking a shower (after dinner) while every-fucking one is deep asleep. Day 1 of this week, great fucking start.ChinoZ32http://www.blogger.com/profile/10275821476586332409noreply@blogger.com0tag:blogger.com,1999:blog-7508293409344832447.post-15831894475624775412015-04-06T19:25:00.001+10:002015-04-10T23:31:29.121+10:00<div style="text-align: center;"><b>Day 5 - 10/04/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Late night last night and later start this morning, just as I expected. I’m feeling a tad bit weary but somehow quite energetic, perhaps that’s the caffeine talking. Or perhaps it’s because the house is getting closer to being finished and the excitement is getting to me. I’ve been finding myself driving to the house often, dealing with builder mostly and the electrician recently in ensuring things are done to my specifications. Some progress photos:<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihpGzIA483z3emZC1PmFL99NH6C5ICrOBdcViNZ9XQPKswpe8TTKAK3NqrKbCZ9hcBc8TEUJpDJQO8DV9b0ebTxnA9-7jcxnI1aStWikRfhvvm7Pv9paGCxqy_KtRKUfsLzrBDvqXyXwI/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihpGzIA483z3emZC1PmFL99NH6C5ICrOBdcViNZ9XQPKswpe8TTKAK3NqrKbCZ9hcBc8TEUJpDJQO8DV9b0ebTxnA9-7jcxnI1aStWikRfhvvm7Pv9paGCxqy_KtRKUfsLzrBDvqXyXwI/s1600/1.jpg" height="300" width="400" /></a></div><i>Mirror splashback, sleeper cupboards, LEDs, and flush gas cooktop, gives me a boner.</i><br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKtl-KI__6v6eG2Hz63zNyQ2friQmpCO2OF1bOtpFBBSTmRZIfZ_r3PofIcG50pq6qVrg8uA2YOayKtcIXKNP7TMo6sGns5l-mKpbjqABLP7ZynB7IGduBmeYZ2kY-4SkCigra_ZRLPxA/s1600/2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKtl-KI__6v6eG2Hz63zNyQ2friQmpCO2OF1bOtpFBBSTmRZIfZ_r3PofIcG50pq6qVrg8uA2YOayKtcIXKNP7TMo6sGns5l-mKpbjqABLP7ZynB7IGduBmeYZ2kY-4SkCigra_ZRLPxA/s400/2.jpg" /></a></div><i>Ensuite goodness with a double vanity, one side glass shower (semi-frameless), recess, in-tile drain, big fuck off 60x60 tiles at contrast and floor to ceiling, I just jizzed in my pants material.</i><br /> <br /> Nutrition solid, water weight from my break (more like a gorge fest) last week hasn’t fully subsided. I estimate approximately 75% has been dropped though. It won’t slow down this weekend, that’s a guarantee. LULZ.<br /> <br /> <u>Damage control</u><br /> Back on the brace as per doctors recommendation after yesterdays review. Soreness evident, as usual however, the fact that my pain threshold is high and the fact that the body is in constant repair that my sensations are confused and cannot accurately identify between mild, moderate, or high. Perhaps the threshold is the after effect of adaptation, which is why I’m about to do the amount of load (soon) and volume I do.<br /> <br /> <i>Kettlebell standing isolated shoulder press</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <i>Kettlebell pull over</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> </ul><br /> <i>Dumbbell isolated preacher curl</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>10x17.5kg</li> <li>10x17.5kg</li> <li>10x17.5kg</li> <li>10x17.5kg</li> <li>10x17.5kg</li> <li>10x17.5kg</li> <li>10x17.5kg</li> <li>10x17.5kg</li> <li>10x17.5kg</li> <li>10x17.5kg</li> </ul><br /> <u>Notes</u><br /> A lighter session, which means ZERGRUSH level 9999. I had to keep the kettlebell press light since it’s the first time I’m using my left arm and since it’s light I rarely had to put it down. So for each set I let it swing down, then swing to catch with the other hand, then clean it back up to get it to position. Solid effort in that regard with no aggravation of left wrist. But my left forearm near the ulna head does feel tender (not joint tender) with the kettlebell resting on it, even though I’ve been able to comfortably rest 32kg there. So this is probably what the doctor was talking about two days ago about damaged tendons and other soft tissue. Otherwise, a solid day with lots of progress with the house, professional career, and injury recovery. Things are about to get tighter closer to the day of move.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 4 - 09/04/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> The more sleep I get the more tired I feel. Sleep in today with an additional 50mins more to registered sleep than the night before and now totalling 5hrs 54mins.<br /> Nutrition top notch, much more controlled and flexible, unlike the past week have been.<br /> <br /> <u>Damage control</u><br /> DOMS party has started, it’s been quiet for a bit but it’s only a mild party. Hamstrings, upper back, and forearms are the most affected areas.<br /> <br /> <i>Doctors appointment updates:</i><br /> <ul><li>left arm scan positive however minor damage still evident but definitely healing</li> <li>prediction on left arm 100% recovery around 2 weeks</li> <li>blood work positive</li> <li>ALT levels high enough to warrant investigation, value at 51, normal values should be below 40</li> </ul><br /> <i>Recommendations</i><br /> <ul><li>2 more weeks of brace usage</li> <li>referral acquired for liver expert investigation, fatigue is a common symptom from a broad range of conditions which</li> </ul><br /> <i>Kettlebell isolated bent over row</i><br /> <ul><li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> </ul><br /> <i>Dumbbell one arm floor press</i><br /> <ul><li>20x17.5kg</li> <li>20x17.5kg</li> <li>20x17.5kg</li> <li>20x17.5kg</li> <li>30x17.5kg</li> <li>30x17.5kg</li> <li>30x17.5kg</li> <li>30x17.5kg</li> <li>20x22.5kg</li> <li>20x22.5kg</li> <li>20x22.5kg</li> <li>20x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> <li>10x27.5kg</li> <li>10x27.5kg</li> <li>10x27.5kg</li> <li>10x27.5kg</li> <li>15x27.5kg</li> <li>15x27.5kg</li> <li>15x27.5kg</li> <li>15x27.5kg</li> <li>20x27.5kg</li> <li>20x27.5kg</li> <li>20x27.5kg</li> <li>20x27.5kg</li> </ul><br /> <i>Standing one arm dumbbell curl</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x17.5kg</li> <li>15x17.5kg</li> <li>15x17.5kg</li> <li>15x17.5kg</li> </ul><br /> <u>Notes</u><br /> Later start, late night. Good accomplishments at work, had to leave early to meet up with builder and sparky to finalise my multi-zone wiring and 26x cat6 cabling at my new house, 3 weeks away precisely. Designing landscape at home for front and back, train really late, dinner really late, and most likely be fucked up tomorrow. But it’s Friday. Work capacity in tonights training pretty solid, only because I was angry at myself for everything being late.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 3 - 08/04/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Sleep was a good 20mins more than the night before totalling 5hrs 4mins but I feel less rested in the morning and throughout the day compared to yesterday. Even sleep was recorded at 96% efficiency with only 14mins in “restless” or “awake” which is pretty low for me (it’s usually double or more), weird.<br /> Nutrition: More appropriate, I’m sure the toilet man will be happy I didn’t block his toilets today.<br /> <br /> <u>Damage control</u><br /> Left arm good, one day left until appointment to assess injury status from x-ray scans from last week. Soreness does not seem evident, surprising that hamstrings aren’t feeling that sore. All good I suppose.<br /> <br /> <i>Kettlebell deadlift</i><br /> <ul><li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> </ul><br /> <i>Dumbbell one arm floor press</i><br /> <ul><li>30x12.5kg</li> <li>30x12.5kg</li> <li>30x12.5kg</li> <li>30x12.5kg</li> <li>20x22.5kg</li> <li>20x22.5kg</li> <li>20x22.5kg</li> <li>20x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> <li>20x27.5kg</li> <li>20x27.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> </ul><br /> <i>Dumbbell one arm preacher curl</i><br /> <ul><li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>10x17.5kg</li> <li>10x17.5kg</li> <li>15x17.5kg</li> <li>15x17.5kg</li> <li>15x17.5kg</li> <li>15x17.5kg</li> </ul><br /> <i>Standing one arm dumbbell shoulder press</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x17.5kg</li> <li>15x17.5kg</li> <li>15x17.5kg</li> <li>15x17.5kg</li> </ul><br /> <u>Notes</u><br /> Some decent volume today, not much of a challenge though because of my limited (but far from effective) equipment at home. The standard deadlift, very closed-stance with the kettlebells beside my body, were welcoming. Although like most of my training sessions at home, I’ve had to accommodate the lighter load with near-continuous set after set motion. Lots of sweat indeed.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 2 - 07/04/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> A dirty 4hrs 41mins, total bed time exceeded 5hrs though so I’m not sure why I got such a low total. Feeling good enough to be at work at my preferred start time in darkness. I’m back to being in a fasted state today so todays training session should be a challenge like yesterdays non-fasted attempt.My apologies to the person responsible for the toilets at work, my man-vs-food eating has taken another victim today.<br /> <br /> <u>Damage control</u><br /> Doctor has gotten back to me and requested a non-urgent appointment which I locked in for this Thursday. Confirmed blood work and x-ray results are in but did not provide details over the phone so I suppose they have to earn money somehow, so I immediately set up an appointment for this Thursday.<br /> <br /> <i>Kettlebell(s) Romanian deadlift (&gt;32kg multiple kettlebells)</i><br /> <ul><li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> </ul><br /> <i>Dumbbell one arm floor press</i><br /> <ul><li>30x12.5kg</li> <li>30x12.5kg</li> <li>30x12.5kg</li> <li>30x12.5kg</li> <li>20x22.5kg</li> <li>20x22.5kg</li> <li>20x22.5kg</li> <li>20x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> </ul><br /> <i>Dumbbell one arm preacher curl</i><br /> <ul><li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> </ul><br /> <u>Notes</u><br /> That’s more fucking like it. Although despite the lightness of it all, the volume was very easy to handle. Fasted state training provides me with so much more capacity to work than when my body is in a non-fasted state.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 1 - 06/04/2015</b></div><br /> <u>The Weekend</u><br /> Recovery: high and good. Training: balanced, rested one day and trained the other. Nutrition: LOL.<br /> <br /> <u>Rest/Recovery/Nutrition</u><br /> Well rested, plenty of sleep. Nutrition still pretty high considering the extra long weekend however today I didn’t fast. Unfortunately this move made an impact in todays training. I’ve gone from one lifting division to another since the past week of break. In fact, the scales are showing an extra 5kg difference from the last 2 days alone. It’ll take a good whole week for the water to drop.<br /> <br /> <u>Damage control</u><br /> I should hear from the doctor any day now about my fourth scan. So far my left arm hasn’t been aggravated. Soreness/damage low to moderate.<br /> <br /> <i>Kettlebell(s) Romanian deadlift (&gt;32kg multiple kettlebells)</i><br /> <ul><li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> </ul><br /> <i>Dumbbell floor press</i><br /> <ul><li>30x12.5kg</li> <li>30x12.5kg</li> <li>30x12.5kg</li> <li>30x12.5kg</li> <li>20x22.5kg</li> <li>20x22.5kg</li> <li>20x22.5kg</li> <li>20x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> <li>30x22.5kg</li> </ul><br /> <u>Notes</u><br /> I very quick 60 minute session instead of my usual 2hr session. Despite being rested, the impact of fasted state and non-fasted state training is too big to ignore for me. I’ve grown, my body has grown so familiar with it that when I try the non-fasted state training I lack the bacon. This is the last day of my break, I’ve done my best to utilise it for resting.ChinoZ32http://www.blogger.com/profile/10275821476586332409noreply@blogger.com0tag:blogger.com,1999:blog-7508293409344832447.post-52380508872558291432015-03-31T19:40:00.000+11:002015-04-05T21:36:54.645+10:00<div style="text-align: center;"><b>Day 6-7 - 04-5/04/2015</b></div><br /> <u>Day 6 Summary</u><br /> Well rested. Damage control good, left arm recovering. Nutrition: Chocolate, chocolate, and chocolate. Training: none. Despite the shit load of sleep I’ve been having, my body was so sore that I knew at the time that any tension training would just go to waste due to the muscular tissue damage. I don’t normally think or feel this, nor does it happen often but when it does I know “that” particular feeling. So instead of training, I just ate a shit load.<br /> <br /> <u>Rest/Recovery/Nutrition</u><br /> Today, very well rested and feeling recovered. Nutrition: back to the standard weekend stuff. So, fucking high/surplus but not so much of a fuck-it-all mode.<br /> <br /> <u>Damage control</u><br /> Left arm not aggravated. Soreness improved on arms, chest, and legs. So I think I’m good to go again today.<br /> <br /> <i>Kettlebell isolated bent over row</i><br /> <ul><li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> </ul><br /> <i>Dumbbell standing one arm shoulder press</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>25x12.5kg</li> <li>25x12.5kg</li> <li>25x12.5kg</li> <li>25x12.5kg</li> <li>30x12.5kg</li> <li>30x12.5kg</li> <li>30x12.5kg</li> <li>30x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <i>SUPERSET</i><br /> <br /> <i>Kettlebell Romanian deadlift</i><br /> <ul><li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> </ul><br /> <u>Notes</u><br /> For a long weekend, and for a Sunday, not bad of an effort I thought. I’ll consider this an early start to the first day of next week which is tomorrow. Although it’s not exactly positive reinforcement from last weekends slackness since I didn’t do too well. Well, I’ll consider it early planning.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 5 - 03/04/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Sleep OK, nutrition OK.<br /> <br /> <u>Damage control</u><br /> All good, no issues.<br /> <br /> <i>Kettlebell lunge (off-set kettlebells, both arms)</i><br /> <ul><li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> </ul><br /> <i>Push up (with grip)</i><br /> <ul><li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>50</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> </ul><br /> <i>Dumbbell one arm preacher curl</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> </ul><br /> <u>Notes</u><br /> Job done.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 4 - 26/03/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> A new PB with total registered sleep at 2hrs 50mins. Not feeling too tired considering but I’m sure it’ll kick me in the face one day soon if not today. A busy day when I’m supposed to be resting but the house is getting closer and closer to being completed. The final parts of my personal/mini data project is coming to an end with external people while the final stage is a handover to me to terminate and test. I can sleep easier at least when that’s done. That’s just one example of things that have been on my mind and keeping me preoccupied.<br /> Nutrition solid. Intake still well in surplus levels. Protein kept high while everything else is balanced. An all up instinctive approach as usual. Even so, the water weight from the extended version of man-vs-food last long weekend has 90% subsided.<br /> <br /> <u>Damage control</u><br /> Upper back mildly sore around right shoulder blade, otherwise no other significant soreness can’t be felt. No aggravations on left arm, still in brace when driving or going out of the house. Left arm status pending follow up appointment after the doctors assessment of the last (4th) scan.<br /> <br /> <i>Kettlebell(s) Romanian deadlift (&gt;32kg multiple kettlebells)</i><br /> <ul><li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> </ul><br /> <i>Wide push up (with grip)</i><br /> <ul><li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> </ul><br /> <i>Dumbbell standing one arm curl</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <u>Notes</u><br /> Job complete. The lack of sleep/rest last night has not yet hit me but I know tomorrow or Saturday it will. Right on the fucking face it will.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 3 - 01/04/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Total sleep at a more than sufficient 8 hrs 2mins. Still, I’m not back at work yet and I have acquired medical certificate to cover the rest of the week off as well as further consultation to the bouts of fatigue I’ve been getting. I’m trying a different practice this time. A general and annual blood work done today as well as additional thyroid checks added for fatigue troubleshooting. I’m slowly recovering but my usual 5:30AM starts are still broken and early starts are not yet possible, not when I need certain levels of mental capacity to do work in the office. The constant 24/7 pulsating and skull crushing headache is gone but have been reduced to milder and less infrequent/non-constant bouts.<br /> Nutrition back on track again ensuring a mild surplus and not a the-world-is-going-to-end-tomorrow surplus.<br /> <br /> <u>Damage control</u><br /> A fourth (and final scan hopefully) is complete with further consultation with professional medical recommendations to be given early next week. In terms of functionality and care, all has been pretty good since the last scan and consultation 5 weeks ago. My second and third previous scan (a confusion led to double scanning) have been identical and also showed patterns. The scan today is different, a positive difference so that’s fucking awesome news. But, I can’t get too excited. Pending a follow up appointment early next week will determine both blood work and arm status.<br /> <br /> <i>Late January and mid February 2015 (2x scans, different days, consistent result)</i><br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJTHx89vczXvhYoTxDfYzMfsJDMD8DusiH20PgxYeb11UP5av2SNswxbiBccffBalQCdZO0AaWQVLPEm8DJcmbJMKePhhx7eYR45GQV5rcO3902XyyiIqt7-tdxG53RNH6RUYmO0YeEOo/s1600/1_final.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJTHx89vczXvhYoTxDfYzMfsJDMD8DusiH20PgxYeb11UP5av2SNswxbiBccffBalQCdZO0AaWQVLPEm8DJcmbJMKePhhx7eYR45GQV5rcO3902XyyiIqt7-tdxG53RNH6RUYmO0YeEOo/s1600/1_final.jpg" /></a></div><br /> <i>First of April 2015</i><br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjRG22pW27TC_UZbe6HwKkxdlgITcCZTuLzOsygNGJCjs5dbLymrzEUKw9ibAKRtMCynXq33Yx4M8_J4x_Q1yZbfAd1SpbztAxGNrdAkngXEOR9soJIrzxt5hl1dv_0aV-1WxCwHfJFDE/s1600/2_final.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjRG22pW27TC_UZbe6HwKkxdlgITcCZTuLzOsygNGJCjs5dbLymrzEUKw9ibAKRtMCynXq33Yx4M8_J4x_Q1yZbfAd1SpbztAxGNrdAkngXEOR9soJIrzxt5hl1dv_0aV-1WxCwHfJFDE/s1600/2_final.jpg" /></a></div><br /> <i>Kettlebell isolated bent over row</i><br /> <ul><li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> </ul><br /> <i>Dumbbell standing one arm shoulder press</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>25x12.5kg</li> <li>25x12.5kg</li> <li>25x12.5kg</li> <li>25x12.5kg</li> <li>30x12.5kg</li> <li>30x12.5kg</li> <li>30x12.5kg</li> <li>30x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <i>Dumbbell one arm preacher curl</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> </ul><br /> <u>Notes</u><br /> Slightly later than usual but soldiered on despite the unknown conditions. I feel the training balances out the energy input/output to prevent me from being a fucking mess all around.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 1-2 - 30-31/03/2015</b></div><br /> <u>The Weekend (Long Weekend)</u><br /> Balanced. Saturday was great, ate well and trained well. I was exhausted by Sunday so I thought I’d rest. That included rest in everything. Unfortunately I haven’t really learnt my lesson. I think my excessive eating on the day lead to the undesired effects for the next day (Day 1 at least). I took the day off work due to a massive thumping headache that welcomed me on Monday morning and it felt so severe I felt like my skull was going to crack from the pressure. Skipped training and didn’t eat well (too much, but not as bad as Sunday though).<br /> <br /> <u>Rest/Recovery/Nutrition</u><br /> A shit load of sleep over the weekend and yesterday. A lot of sleep last night too. The headache isn’t as severe today but it’s still there. Appropriate nutrition only back today since Thursday. Carrying a fair bit of water weight from the bags of chips, boxes of biscuits, and boxes of chocolate. It’ll take the rest of this week until I get it back down again.<br /> <br /> <u>Damage control</u><br /> Hamstrings have at least cleared up, in terms of soreness though everything is pretty clear.<br /> <br /> <i>Kettlebell lunge (off-set kettlebells, both arms)</i><br /> <ul><li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> </ul><br /> <i>Dumbbell standing one arm curl</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> </ul><br /> <i>Push up</i><br /> <ul><li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>60</li> <li>60</li> <li>60</li> <li>60</li> <li>60</li> <li>50</li> <li>50</li> <li>50</li> <li>100</li> <li>50</li> </ul><br /> <u>Notes</u><br /> Session was fine, I nearly skipped today. I’ve been, and still am, finding everything emotionally testing. I succumbed to it yesterday. There were some factors but in essence I’m at fault as I’ve allowed it to affect me. Still a bit lost.ChinoZ32http://www.blogger.com/profile/10275821476586332409noreply@blogger.com0tag:blogger.com,1999:blog-7508293409344832447.post-62851501099620850582015-03-23T20:28:00.001+11:002015-03-28T21:55:22.366+11:00<div style="text-align: center;"><b>Day 6 - 28/03/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> A solid but late and broken 7hrs 39mins. Too much of it and I usually feel tired, and today in terms of energy, does not feel optimal. Nutrition on the high side man-vs-food edition. Can’t stop eating homemade ice cream.<br /> <br /> <u>Damage control</u><br /> Legs are a no-go zone today. I remember waking up in the middle of sleep, half asleep, grasping my left leg/knee in agony and I have no idea why. They feel fine today, regardless I kept off legs today. Hamstrings although not majorly sore (or perhaps constant adaptation combined with high pain threshold) are extremely tender to touch and the entire muscle group on both sides are the same. That’s a positive. Left arm recovering nicely.<br /> <br /> <i>Kettlebell isolated bent over row</i><br /> <ul><li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> </ul><br /> <i>Push up (with grip)</i><br /> <ul><li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>80</li> <li>100</li> <li>80</li> <li>80</li> <li>80</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> </ul><br /> <i>Dumbbell one arm preacher curl</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>25x12.5kg</li> <li>25x12.5kg</li> <li>25x12.5kg</li> <li>25x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>30x12.5kg</li> <li>30x12.5kg</li> </ul><br /> <i>Dumbbell standing one arm shoulder press</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>25x12.5kg</li> <li>25x12.5kg</li> <li>25x12.5kg</li> <li>25x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> </ul><br /> <u>Notes</u><br /> Although I didn’t get any study done (but I’ve done a shit load during the week), I was pretty pretty productive today despite the late start. So I thought I would treat myself with extra time and volume. And while doing so I prepared a feast while watching nearly 2x movies in the process, total 3hrs of light near-continuous high volume shit. The lower energy state didn’t seem to affect the training.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 5 - 27/03/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Total actual sleep: 5hrs 31mins<br /> total time in bed: 5hrs 58mins<br /> Efficiency: 94%<br /> Fucking WOW! This is the first working week in which actual sleep time DID NOT dip under the 5hr and 4hr mark in any night. Last week I had 3 out the 5 working days under 5hrs, some hitting close to 4hrs. And the week prior that I had one night dip under 4hrs. So far, I’ve made modifications to my night habits. Once in bed, it’s a NO ELECTRONIC DEVICE ZONE with the exception of setting my alarm. The cooler weather also helps. We’ve been having sub 5 degree nights and despite that I still sleep with thin sheets, no clothes, windows open, and fan turned on. I love the cooler weather.<br /> <br /> Nutrition: Excellent. Still instinctive as usual and my target still remains to be a “slight” surplus. I’m definitely taking in more meat and vegetables but the most significant change is the intake of protein powder daily, lots of milk, and peanut butter. Tonight is a weekend classic, 4 placemats needed just for me eating from several different plates and bowls plus a ginormous homemade cookies n’ cream ice cream. I’ve got some Naruto Shippuden to catch up to this weekend (or tonight at least).<br /> <br /> <u>Damage control</u><br /> Left arm going great, no major aggravations this week and waves of pulsating nervy sensation I mentioned earlier this week on Monday definitely hasn’t made a come back. Still no major soreness experienced, my body still continues to adapt to the fucktarded amounts of load I put it through. <br /> <br /> <i>Kettlebell lunge (off-set kettlebells, both arms)</i><br /> <ul><li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> </ul><br /> <i>Kettlebell isolated bent over row</i><br /> <ul><li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> </ul><br /> <i>Push up wide grip (with grip)</i><br /> <ul><li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> </ul><br /> <i>Dumbbell one arm standing bicep curl</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> </ul><br /> <u>Notes</u><br /> It’s a pretty sensational feeling, training in nothing but my Bonds Microfibre trunks. Just as I was starting to wonder whether I could do my volume training any quicker, and since I already do DO them quicker, I do one better. It seems to be getting easier, and the improved sleep no doubt plays a part. If the kettlebell lunges got any quicker, every set and every repetition would be near continuous. My quadriceps and vastus medialis really respond well to near-continuous light but very extended volume type training. I can’t quite maintain the speed with the rows and most definitely not the push ups. Soon maybe, I haven’t even counted how many push ups I’ve done this week so far. All in all, an extremely solid working week with rest/recovery never faltering, with a shit load more room for improvement, and the first ever clean and solid recovery working week I’ve encountered since I don’t know when.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 4 - 26/03/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Total actual sleep: 5hrs 26mins<br /> total time in bed: 6hrs<br /> Efficiency: 92%<br /> Not as good as yesterday, but good enough.<br /> Nutrition: Awesome.<br /> <br /> <u>Damage control</u><br /> Legs feel great, they are feeling it quite nicely from yesterday. Knees clear also. Left arm healing ever so slowly but showing great signs of improved mobility. Surprisingly, glutes aren’t as sore as I thought they were going to be.<br /> <br /> <i>Kettlebell(s) Romanian deadlift (&gt;32kg multiple kettlebells)</i><br /> <ul><li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> </ul><br /> <i>Dumbbell one arm preacher curl</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>25x12.5kg</li> <li>25x12.5kg</li> </ul><br /> <i>Dumbbell standing one arm shoulder press</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>25x12.5kg</li> <li>25x12.5kg</li> </ul><br /> <u>Notes</u><br /> Another light day, volume was solid. I gave push ups a break as I really want to smash them out this weekend. It was definitely underwhelming compared to the recent sessions. I am eager to acquire a decent bar and some heavy plates. House build got moved 2 weeks, so that means it’ll be approximately 4 weeks from now until completion. I am and will continue to be patient.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 3 - 25/03/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Total actual sleep: 5hrs 42mins<br /> total time in bed: 6hrs 36mins<br /> Efficiency: 90%<br /> Solid, feeling rested. BEASTMODE all fucking day.<br /> Nutrition: Fuck me dead. 12hr+ slow cooked leg of lamb. Finish off with my homemade vanilla peanut butter protein ice cream. Fuck me indeed.<br /> <br /> <u>Damage control</u><br /> I’ve developed a bruise on my elbow somewhat (evident yesterday but I didn’t mention it), feels like non-muscular but soft tissue. It could have been the source of the intermittent waves of nervy sensations which I mentioned early this week, which are also now no longer evident. Otherwise, left arm feels good. Body is feeling good also. Knees too (and also yesterday), might be good to go for more lunges tonight.<br /> <br /> <i>Kettlebell lunge (off-set kettlebells, both arms)</i><br /> <ul><li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> </ul><br /> <i>Dumbbell one arm standing bicep curl</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> </ul><br /> <i>Push up (with grips)</i><br /> <ul><li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>80</li> <li>80</li> <li>80</li> <li>80</li> <li>80</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> </ul><br /> <u>Notes</u><br /> Solid session again, not fatigue. I’m pretty fucked only because my left glute somewhat feels it more than anything during the lunges. And if I’m feeling this sort of smashing feeling on that glute this early after the session, I’m sure in for a treat for the next few days. Push ups improving, more importantly I’ve been testing left arm/wrist in flexion position but no push ups only at starting point and it the outcome is extremely positive.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 2 - 24/03/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> 5hrs 6mins total registered, with actual bed time of 5hrs 39mins. It took a good few hours in the morning to wake up, from there it was BEASTMODE throughout.<br /> Nutrition: solid, no issues.<br /> <br /> <u>Damage control</u><br /> Pulsating inconsistent waves of sensations on left arm (ulna) has improved significantly. Knees OK, definitely not feeling as sore as I would expect.<br /> <br /> <i>Kettlebell isolated bent over row</i><br /> <ul><li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> </ul><br /> <i>Dumbbell standing one arm shoulder press</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <i>Dumbbell one arm preacher curl</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> </ul><br /> <i>Push up (with grip)</i><br /> <ul><li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> </ul><br /> <u>Notes</u><br /> The difference between work capacity of my fatigue state compared to my non-fatigue state is incredible. This volume would usually be moderately challenging however at the end of today’s session I feel like I could do another hour. Instinctively, ate a big meal after this session (24hrs fasted as always), cleaned up the best corned beef, and a big-fuck-off salad bowl sized bowl with mash sweet brotato swimming in butter. *looks at peanut butter*, *hears it scream* LULZ!<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsTHWxZVPoXfkHfcAtGHV-QMhYln7kiD6Wuetwv3bnucQMMFHU18NW2HuhoVuW06nOJSJt20fWAFwuRqgvaLGZPWPOkWRbpfzY_niHLBTK8vp9mb6Sp5kAO2daffY47Msq35unDh5mcEE/s1600/1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsTHWxZVPoXfkHfcAtGHV-QMhYln7kiD6Wuetwv3bnucQMMFHU18NW2HuhoVuW06nOJSJt20fWAFwuRqgvaLGZPWPOkWRbpfzY_niHLBTK8vp9mb6Sp5kAO2daffY47Msq35unDh5mcEE/s1600/1.JPG" /></a></div><br /> <br /> <div style="text-align: center;"><b>Day 1 - 23/03/2015</b></div><br /> <u>The Weekend</u><br /> Great weekend. Productive, not so balanced, but got plenty of sleep. I even got a few The Walking Dead episodes in. Trained both days. I thought they were well deserved due to getting some productive stuff done (reminds me of being a kid: play is OK after homework’s done).<br /> Nutrition: High, so high, so nice. Like, pork crackling fall-off the bone kind of nice.<br /> <br /> <u>Rest/Recovery/Nutrition</u><br /> 5hrs 59mins clocked in total. A late night which meant a late start to the day. But, if I can consistently start work before 7AM everyday, then I don’t give a fuck if I start at 10:30AM every now and then. Nutrition mode back on weekday mode, which is simply a touch level down from weekend intake.<br /> <br /> <u>Damage control</u><br /> My left arm has been a bit nervy all night and a touch nervy today. It comes in waves, inconsistent with no patterns, and when it comes it’s a pulsating type sensation. Shoulders sore, upper back mild levels. Good to go otherwise.<br /> <br /> <i>Kettlebell lunge (off-set kettlebells, both arms)</i><br /> <ul><li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> </ul><br /> <i>Push up (with grips)</i><br /> <ul><li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>60</li> <li>60</li> <li>60</li> <li>60</li> <li>60</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> </ul><br /> <i>Dumbbell one arm standing bicep curl</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <u>Notes</u><br /> Zero issues with left arm during training, in fact it felt stronger. It seems the sensation I wrote about is most definitely when it’s not active. Knee test via lunges went surprisingly well and did not aggravate knees, I was able to do these at higher load as I avoid holding the kettlebell in a clean position and instead I held two kettlebells hanging down both arms. Despite the weight wasn’t even (I don’t have a pair of kettlebells that are of the same weight, for now) I didn’t find this to be any sort of hindrance. Good start to the week.ChinoZ32http://www.blogger.com/profile/10275821476586332409noreply@blogger.com0tag:blogger.com,1999:blog-7508293409344832447.post-45025887449542849072015-03-16T22:02:00.001+11:002015-03-22T19:52:33.923+11:00<div style="text-align: center;"><b>Day 7 - 22/03/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Solid total rest at the expense of using half the day for it. 8 hrs 19mins clocked in total. Woke up real early at 6:30AM, for a Sunday... Tried to stay awake, succumbed to sleep around 8:30AM and only got started moving around 1PM, LOL. Feeling the usual tiredness from too much sleep.<br /> Nutrition: ADDICTED to Peanut Butter. Cleaned up a jar this weekend, mixed with vanilla protein powder, and full cream milk. Mixed well in a mixer until that shit is creamy creamy and creamy, put it in a rectangular tupperware and in the freezer in time for after dinner. It’s pretty much ice cream, and I just run a little teaspoon all night on top scraping tiny thin layers all night. It’s the best since sliced bread for sure. Been on a meat bonanza, cooked approximately 7kg of meat so far. Silverside, leg of lamb, and roast pork. FUCK ME DEAD!<br /> <br /> <u>Damage control</u><br /> Better than usual in terms of soreness. Nutrition and rest working well so far this weekend, even at man-vs-food levels of eating. Left wrist pinged a couple of times only so far from washing dishes. Apart from that, all sweet.<br /> <br /> <i>Kettlebell bent over isolated row</i><br /> <ul><li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> </ul><br /> <i>Push up (left arm testing - with grips)</i><br /> <ul><li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>60</li> <li>60</li> <li>60</li> <li>60</li> <li>60</li> <li>100</li> <li>100</li> <li>100</li> <li>40</li> <li>40</li> </ul><br /> <i>Dumbbell curl (testing left arm)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> </ul><br /> <i>Dumbbell standing one arm shoulder press (testing left arm)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <u>Notes</u><br /> Sunday session OK, no major issues. I’d like for squats and lunges to return next week starting tomorrow and there is a significant improvement on knees since stopping them all of this week. If my cautiousness wins then I might just continue to do what I’ve been doing this week, which is pretty much everything else. This is the last day of the 8th week since the accident.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 6 - 21/03/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Good sleep, registered a total of 6hrs 44mins. Feeling recovered, no fatigue felt today AT ALL. Nutrition on the higher side as per usual. Pattern over the two weeks indicate an extremely mild gain, perhaps this is my clean gain after all. I’m not holding back and will persist with my current regimen, despite man-vs-food levels of intake on some days. No measuring on foods as usual, it’s how my approach has been for over a year now (maybe two years, FUCK, time goes pretty quickly). Everything has been pretty instinctive over these years and the greatest benefits include self education, flexibility, and the accumulated mental energy required tracking shit day in and day out.<br /> <br /> <u>Damage control</u><br /> No major changes, left wrist clear from any aggravation today so I’d like to think and say it’s on the road to recovery. DOMS kicked in for hamstrings nicely today also whereas yesterday it wasn’t evident. Forearms extremely sore so much so that extension range of movement is limited with approximately 20% reduction.<br /> <br /> <i>Kettlebell(s) Romanian deadlift (left arm testing, &gt;32kg multiple kettlebells)</i><br /> <ul><li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x44kg</li> <li>10x44kg</li> <li>10x44kg</li> <li>10x44kg</li> <li>10x44kg</li> <li>10x48kg</li> <li>10x48kg</li> <li>10x48kg</li> <li>10x48kg</li> <li>10x48kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x48kg</li> <li>10x48kg</li> <li>10x48kg</li> <li>10x48kg</li> <li>10x48kg</li> <li>10x48kg</li> <li>10x48kg</li> <li>10x48kg</li> <li>10x48kg</li> <li>10x48kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> </ul><br /> <i>Push up (left arm testing - with grips)</i><br /> <ul><li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>80</li> <li>80</li> <li>80</li> <li>40</li> <li>40</li> </ul><br /> <i>Dumbbell standing isolated curl (left arm testing)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <i>Dumbbell standing one arm shoulder press (testing left arm)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <i>Kettlebell side bend (testing left arm)</i><br /> <ul><li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>32x32kg</li> <li>32x32kg</li> <li>32x32kg</li> <li>32x32kg</li> <li>32x32kg</li> <li>32x32kg</li> <li>32x32kg</li> <li>32x32kg</li> <li>32x32kg</li> <li>32x32kg</li> </ul><br /> <u>Notes</u><br /> Light Saturday session complete. Productive all day: house chores and work in the morning, new house build inspection after (looking damn good, new ETA: 4 weeks from now), groceries midday, a lot of studies throughout the afternoon, then training. Kettlebell Romanian slightly tricky as for anything over 32kg (the heaviest kettlebell I currently have, and the only one I have) I had to hold two kettlebells together (two handles together) to avoid balance upset during the movement. All in all, light session completed.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 5 - 20/03/2015</b></div><br /> <i>Rest/Recovery/Nutrition</i><br /> 5hrs 51mins total registered sleep. Not feeling as energetic for some reason, this sleep is like jackpot compared to my normal sleep totals. Funnily it all started in the morning as I walked into work, the rest of the day from there was a continuous struggle with fatigue constantly kicking me in the face. Here’s what the battle looked like:<br /> <ul><li>6:25AM - Coffee - Nespresso pod (65mg)</li> <li>7:15AM - Coffee - Nespresso pod (65mg)</li> <li>8:20AM - Coffee - Nespresso pod (65mg)</li> <li>9:30AM - Monster energy drink - Large (160mg)</li> <li>9:45AM - Coke zero - Standard size (32mg)</li> <li>10:30AM - Coffee - Instant (57mg)</li> <li>11:30AM - Coffee - Instant (57mg)</li> <li>2:00PM - Monster energy drink - large (160mg)</li> </ul><br /> Edit: I thought, for shits and giggles, I’d add up today’s total caffeine content. Total: 661mg. Well, I suppose that’s definitely on the high side. Let’s not do this again.<br /> Overall, apart from being constantly bloated today, nutrition has been top notch. Weekday high ends today, weekend high starts today.<br /> <br /> <u>Damage control</u><br /> Left arm slowly healing, no major aggravations since the last report. Soreness, nothing major and/or significant to report.<br /> <br /> <i>Bent over isolated kettlebell row (left arm testing)</i><br /> <ul><li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> </ul><br /> <i>Push up (left arm testing - with grips)</i><br /> <ul><li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> </ul><br /> <i>Dumbbell isolated preacher curl (left arm testing)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> </ul><br /> <u>Notes</u><br /> Felt good, kept it light. I started to notice hamstring soreness from yesterday’s session while doing the rows. Nearing the end of the 8th week since my mountain bike accident.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 4 - 19/03/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> A later night yesterday therefor lless total sleep overnight but considering I got some house work, errands, and studies done, it was pretty good. Sleep was more efficient, clocking a total of 4hrs 59mins, with a knock out time of “better” meaning I spent less time starting at the fucking ceiling waiting for the sleep bus to come along. Leaving earlier yet again for work and this time #ISeeDumbCunts on the road isn’t as severe here in Canberra. The most pleasant home-to-work drive I’ve had in years. Fatigue did kick in really late in an untimely manner as I was walking to my car just before driving home.<br /> Nutrition: Perfect.<br /> <br /> <u>Damage control</u><br /> No major issues with left arm, still no major aggravation caused. Right shoulder improved. All in all, not overly sore after yesterday with fractured arm healing nicely (and slowly).<br /> <br /> <i>Kettlebell(s) Romanian Deadlift (left arm testing)</i><br /> <ul><li>10x28kg</li> <li>10x28kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> </ul><br /> <i>Dumbbell standing isolated shoulder press (left arm testing)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>25x12.5kg</li> <li>25x12.5kg</li> <li>25x12.5kg</li> <li>25x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> </ul><br /> <i>Dumbbell standing isolated curl (left arm testing)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <i>Push up (left arm testing - with grips)</i><br /> <ul><li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> </ul><br /> <u>Notes</u><br /> Today's underwear session was better than yesterday. Yesterday felt underwhelming that I could have put a suit on and gone to work and everything would have looked fine. Today, at least there was some sweat and my hair got a little bit messy. In other words it was a bit more engaging than yesterday.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 3 - 18/03/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> 150% improvement with RR, awesomeness. 5hrs 56mins clocked in total of actual sleep with 6hrs 15mins of actual bedtime, very good. 150% isn’t just the actual time but I feel much more energised. Fatigue DID NOT show it’s face today, not once. Despite leaving home for work much earlier it doesn’t prevent the dumbcunts being on the road.<br /> Nutrition: Milk, peanut butter, and vegetables have been in much higher demand lately. I can’t rave enough about full cream milk, vanilla protein powder, ice blocks, and a big teaspoon of peanut butter in a bullet mixer.<br /> <br /> <u>Damage control</u><br /> Left arm still in brace, started mobility test:<br /> <ul><li>Pronation - 100%</li> <li>Supination - 95%</li> <li>Flexion - 100%</li> <li>Extension - 100%</li> <li>Ulnar Deviation - 90%</li> <li>Radial Deviation - 95%</li> </ul>Fan-fucking-tastico! Looking pretty good. Right shoulder sore from yesterday, sore from the weeks of cleaning and holding a kettlebell on that side of my body constantly for weeks. I will give it a holiday starting today until the end of the week.<br /> <br /> <i>Push up (left arm testing - with grips)</i><br /> <ul><li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> </ul><br /> <i>Kettlebell one-legged Romanian deadlift</i><br /> <ul><li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> </ul><br /> <i>Dumbbell isolated preacher curl (left arm testing)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <i>Kettlebell side bend</i><br /> <ul><li>20x24kg</li> <li>20x24kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>30x32kg</li> <li>30x32kg</li> <li>30x32kg</li> <li>30x32kg</li> <li>30x32kg</li> </ul><br /> <u>Notes</u><br /> No leg work, not squats and lunges anyway. In the end, I felt completely underworked, and for it my gf called me an idiot. 100 sets of squats or lunges sends me drenched, sweat dripping off my chin. With today, nothing. All good, must give the knees a break. I’ll continue to experiment with different movements that keep my body excited, without it turning into a boring monotonous steady-state-like session.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 2 - 17/03/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Nearly dipped under 4hrs again, FB Surge clocked a total of 4hrs 8mins. Still up early, first at work, in the office in darkness, getting shit done. 12PM is when I find myself extremely fatigued, despite downing 6 coffees by this time. Today is a compromise, to get my day back in order tomorrow.<br /> Nutrition, awesome.<br /> <br /> <u>Damage control</u><br /> Sore right shoulder again, but I didn't do any pressing. I think now that it’s from the work my right side is doing in particularly cleaning and holding that weight in the clean position for all the kettlebell front squats and kettlebell lunges (90% of what I’ve been doing these past 6.5 weeks of injury). Left arm seems good, recovering slowly. At least I haven’t pinged it majorly.<br /> Today will have to be the last day this week for me in doing 5 consecutive days of leg/squat work per week. I’ve been feeling non-muscular soreness on both knees below the kneecap and it’s most definitely the sheer volume of squatting that is responsible for it. I believe it’s the pattelar tendons as the source of the soreness is more surface than deep. If it was deep I would say ACL or meniscus. Lunges however are strong, no issues. <br /> <br /> <i>Kettlebell lunge (single kettlebell on right side clean position)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <i>Push up (left arm testing - with grips)</i><br /> <ul><li>20</li> <li>20</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> </ul><br /> <i>Dumbbell standing isolated curl (left arm testing)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> </ul><br /> <i>Kettlebell one-legged Romanian deadlift</i><br /> <ul><li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> </ul><br /> <u>Notes</u><br /> Compromise complete for the day, got a lot of shit done at work despite the struggle. Got some studies done, and some house work done. And still managed with progression successfully. I’ll be giving the kettlebell squats a break for the rest of the week and perhaps re-introduce it next week, if not the week after. Looking at still doing some hamstring and glute work, still doing underwear training at home so I need to be both experimental and creative. Patient too, as this is the 8th week of not having stepped into a gym and moving heavier loads.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 1 - 16/03/2015</b></div><br /> <u>The Weekend</u><br /> Outside balanced. Trained both days because I felt slightly better than normal due to better rest levels, so I thought why the fuck not. Work was non-strenuous but more than efficient and effective enough I felt. Good grounds have been made with nutrition, despite my arsehole paying for it slightly due to the ginormous fucking bogs I’ve been having lately. Overall, great weekend. Productive at home, got some studies done, ate like two kings (no changes), and trained (nothing heavy, light only but made up with volume).<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPvdEZtBDjEv5FBViZ4lAOOWtNA0peN0v1IGionqTUVDNOoeX7N2p86p0Ot94BCY-D806_Yq6JWx3LkAKswbmk9Vb7SCRDFCIdrsz6zJX-ZuAfRmQSPnjoieWnHXYf7rN6XCTszZFdZ_M/s1600/1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPvdEZtBDjEv5FBViZ4lAOOWtNA0peN0v1IGionqTUVDNOoeX7N2p86p0Ot94BCY-D806_Yq6JWx3LkAKswbmk9Vb7SCRDFCIdrsz6zJX-ZuAfRmQSPnjoieWnHXYf7rN6XCTszZFdZ_M/s1600/1.JPG" /></a></div><br /> <u>Rest/Recovery/Nutrition</u><br /> 4hrs 32mins clocked in total. Slower startup as usual as I’ve been pushing to start earlier at around 5:30AM daily. Full of energy 99% of the day BEASTMODE every minute in the office. Walk to car park, notice I’ve got a flat, drove for literally 2 mins to findI’ve got 10PSI on the tire (the visit to my block is starting to get expensive). Since I finish early, I get a chance to get my flat addressed, then energy levels from BEASTMODE to fucktarded.<br /> Nutrition-wise, solid. I will add that I am loving my new protein powder, mixed in a “bullet” mixer, with full cream milk, a handful of ice cubes, and a tablespoon of peanut butter. Fucking yum-OH! And it’s been doing a good job so far (I’ve been taking more than a serving usually, based on how much I feel or how much I want to put in there) in reducing my actual solid food intake daily, so I don’t have to eat 3kg of solid food.<br /> <br /> <u>Damage control</u><br /> Left arm still in brace, three more weeks before a fourth (?) scan and hopefully re-introducing it into the world without any assistance. Upper body feeling pretty good in terms of soreness despite training them all weekend. Waist below still sore despite not training them. It’s to be expected when I train legs 5 days a week I suppose.<br /> <br /> <i>Kettlebell squat (single kettlebell on right side clean position)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <i>Dumbbell one arm standing bicep curl (left arm testing)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <u>Notes</u><br /> I’ve been pretty consistent with sticking to a particular level of volume for the past two weeks. Over the weekend I thought this week might be a good time to set new and slightly more intense baseline. With the sudden drop of energy, it wasn’t ideal. I didn’t give up, I got my progression done while successfully completing approximately 33% increased intensity. Earlier transport failure has made everything later, late training, late dinner, and undeniably, despite my fucked up volume and sudden drop of energy levels, late sleep (years of ongoing insomnia and fucked up sleep) is undoubtedly undeniable. But, tomorrow will be a compromise, because I plan to make no changes tomorrow with my schedule. 5:30AM start to get the ball rolling so I’m back on my preferred routine on Wednesday, Day 3.ChinoZ32http://www.blogger.com/profile/10275821476586332409noreply@blogger.com0tag:blogger.com,1999:blog-7508293409344832447.post-5392573812565643752015-03-10T21:17:00.001+11:002015-03-15T20:01:25.520+11:00<div style="text-align: center;"><b>Day 7 - 15/03/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Total registered sleep total: 5hrs 21mins. A very late night, but feeling rested enough.<br /> Nutrition: can’t complain, fan-fuckin-tastic.<br /> <br /> <u>Damage control</u><br /> Left wrist OK, if I leave the brace off it does get sore sometimes. Otherwise, it’s recovering and I’m basing that on the slowly increased feeling of strength and decreased levels of sensitivity.<br /> <br /> <i>Push up (left arm testing - with grips)</i><br /> <ul><li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>60</li> <li>60</li> <li>60</li> <li>60</li> <li>60</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>40</li> <li>40</li> <li>40</li> <li>20</li> <li>20</li> </ul><br /> <i>Dumbbell curl (testing left arm)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <i>Kettlebell side bend (testing left arm)</i><br /> <ul><li>20x24kg</li> <li>20x24kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>30x32kg</li> <li>30x32kg</li> <li>30x32kg</li> <li>30x32kg</li> <li>30x32kg</li> </ul><br /> <i>Kettlebell(s) Romanian deadlift (testing left arm)</i><br /> <ul><li>20x32kg</li> <li>20x32kg</li> <li>20x56kg</li> <li>20x56kg</li> <li>20x56kg</li> </ul><br /> <i>Dumbbell standing one arm shoulder press (testing left arm)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <u>Notes</u><br /> Last day of the week, a pretty productive and active day. Got some man-wifing done, some studies, and cooked my specialty while training. Which is why I got a bit more volume done. I’d normally ride on a day like this, but with the good grounds I’ve been making nutritionally, decided to keep doing some high volume work instead. Push ups are improving, they’ve fallen behind quite a bit since the injury. Overall, despite the fucked up fatigue (under investigation) along with shit house sleep all week, and various emotional instabilities, this week has been a pretty solid effort.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 6 - 14/03/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Feeling better rested/recovered, FB Surge registered a total sleep time of 6hrs 48mins. Busy but a productive day.<br /> The last few weekends have had a bit more experimental approach in nutrition than usual. I’m extremely fucking impressed with both situational circumstance of not having touched a barbell nor done any heavy work for over a fucking month combined with some nutritional changes (think food competition levels, little Asian man vs food style), for the compositional and aesthetic effects thus far.<br /> <br /> <u>Damage control</u><br /> Right shoulder was a bit sore overnight, improved today. No aggravation on left arm, brace still in use when driving or going out of the house.<br /> <br /> <i>Push up (left arm testing - with grips)</i><br /> <ul><li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>50</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> </ul><br /> <i>Dumbbell curl (testing left arm)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> </ul><br /> <i>Kettlebell side bend (testing left arm)</i><br /> <ul><li>20x24kg</li> <li>20x24kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>30x32kg</li> <li>30x32kg</li> <li>30x32kg</li> <li>30x32kg</li> <li>30x32kg</li> </ul><br /> <i>Kettlebell(s) Romanian deadlift</i><br /> <ul><li>20x32kg</li> <li>20x32kg</li> <li>20x56kg</li> <li>20x56kg</li> <li>20x56kg</li> </ul><br /> <u>Notes</u><br /> Nothing heavy as usual, zero sweat.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 5 - 13/03/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Set my alarm earlier, got up fairly quickly and the morning start was quite active/quick. I’m aiming to push things earlier so I have an early start and earlier finish, earlier underwear home training and earlier sleep. Knock out time wasn’t too bad, it’s been improving lately which isn’t surprising when I’m so fucked out of my fucking head from daytime tiredness (holding off blood work until next week). Registered total sleep time at 3hrs 50mins, last working day of the week thank fuck.<br /> Nutrition tip top. Surprised with what body weight and a few kettlebells can do at home. I haven’t had any access to big heavy weights and have held out at home (a few more weeks until I set up my home gym, until my new house is built and until I move in). Some volume challenge at lighter load has been doing a relatively good job.<br /> <br /> <u>Damage control</u><br /> Left arm Improving slowly as usual. My indicators for improvement are pain levels and ability percentage on doing day to day things. Like switching hands when I use the shaver, or applying moisturiser, weird shit like that. I’ve been cautious with training so I haven’t aggravated the left arm with it. Soreness: always (mostly everything below waist).<br /> <br /> <i>Kettlebell lunge (single kettlebell on right side clean position)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <i>Dumbbell one arm standing bicep curl (left arm testing)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <i>Dumbbell one arm standing shoulder press (left arm testing)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <u>Notes</u><br /> Testing somewhat but not physically. More and more these sessions are becoming an escape, instead of what they have been most of my training life: passionate.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 4 - 12/03/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Le-sigh, things do not look better today. Still up early as I fight to ensure I have an early start to set me up for an early finish and early sleep, first in the office in darkness. Total sleep registered is less than the night before, total at 4hrs 50mins.<br /> <br /> <u>Damage control</u><br /> Left arm improving again, it’s still in a brace. Upper body free from soreness. Legs however are a complete contrast, they have been sensitive to touch from calve to upper thigh for a while and a mild limp seems to be normal now. Abdominals are sore also from yesterdays sit ups which I don’t I’ve ever done since I was in the Army Reserves about 15 years ago.<br /> <br /> <i>Kettlebell squat (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <i>Push up</i><br /> <ul><li>20</li> <li>20</li> <li>40</li> <li>40</li> <li>40</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> </ul><br /> <i>Dumbbell one arm bicep curl (left arm testing)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <u>Notes</u><br /> Struggletown, energy levels down. I went to “fuck it” mode and relaxed my usual daily coffee intake and ended up downing 5 cups total for the day which got me going. Session was fine, no issues.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 3 - 11/03/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> A very early start, I woke up 30 minutes before my alarm at 5:30AM. The night before was abso-fuckin-lutely perfect with very little knock-out time, no fucking insomnia. Energy levels today however are fucked. Zero focus at work, no motivation. Slept on my lunch break on a bench, slept in a meeting, and slept when I got home before my underwear training. Blood work not yet done, eager to see what the results are.<br /> Nutrition solid.<br /> <br /> <u>Damage control</u><br /> Left arm slowly improving again since beach fishing. Most things sore, mainly legs and glutes.<br /> <br /> <i>Kettlebell lunge (single kettlebell on right side clean position)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <i>Dumbbell one arm standing shoulder press (left arm testing)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <i>Dumbbell one arm standing bicep curl (left arm testing)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <i>Sit up</i><br /> <ul><li>50</li> <li>50</li> <li>50</li> <li>50</li> </ul><br /> <i>Notes</i><br /> Every time my energy levels, motivation, and focus are down, my emotions become testing. I didn’t let it get in the way though. Despite the initial struggle, I soldiered on training. Instead of the usual enjoyment and challenge, this one became more of an outlet. I got a lot of volume done in the same amount of time. Movie for the session: Watchmen<br /> <br /> And my favourite character<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk02f1868woXRc0FQYSWsHYiK-YdqtViDMzdIh5xagTGjL_ArL61hSaJmR0uE1Lx9d7dLNAczpI6kfxGM1MHsnT9Qw641tyw2Rr0I5hROuRjxZ4vwCLXulDAyhWNe83dMZ5fJ-Nlu9Z10/s1600/1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk02f1868woXRc0FQYSWsHYiK-YdqtViDMzdIh5xagTGjL_ArL61hSaJmR0uE1Lx9d7dLNAczpI6kfxGM1MHsnT9Qw641tyw2Rr0I5hROuRjxZ4vwCLXulDAyhWNe83dMZ5fJ-Nlu9Z10/s1600/1.JPG" height="390" width="640" /></a></div><br /> <br /> <div style="text-align: center;"><b>Day 1-2 - 09-10/03/2015</b></div><br /> <u>The Weekend (Long Weekend)</u><br /> Not so balanced but pretty active all up. Training-wise, only did the usual upper body work on Saturday. Nothing else on Sunday apart from fishing all day. Beach fishing, so running down the waves, casting a big arse rod with big sinkers and bait, and ZERGRUSHING away from waves as big as I am angrily crashing at me. Monday, just chilled the fuck out with friends, drove at the new house to check progress (looking fucking amazing), then just levelled up in Diablo 3 at home the rest of the time.<br /> <br /> Nutrition-wise: Friday and Saturday nutrition were top notch but on the higher side (already high as it is during the week). Sunday fishing threw out things a bit and eating 2+ chicken worth of greasy and heavenly greasy shining KFC on the highway. Yesterday I replenished glycogen levels and allowed myself 1 full day for it. I probably ate around 15,000 calories. I started off with a “Big Breakfast” from a cafe with extras, a mountain of food pretty much that would make a grown fat fuck pretty jealous. Some highlights included an entire pack of Ferrero Rocher, a bar of Milky Way (I miss these), some ice cream, and an entire 4L container of chocolate wafer sticks using a jar of Nutella as my dip (avoiding the wafer from breaking while dipping into Nutella goodness required fineness).<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaZXdGoxEOti9utOqDaDAlqaspELp53ms26umUMNz4YHsTrs93lLDjuJri_kf3xekMsOStizzh-31COQmgm-fjxvL4Eb0vD6Dl9F8sKngzL-jyVThgYjx7aH3xbbn7TJSn6uSAjmJYyJY/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaZXdGoxEOti9utOqDaDAlqaspELp53ms26umUMNz4YHsTrs93lLDjuJri_kf3xekMsOStizzh-31COQmgm-fjxvL4Eb0vD6Dl9F8sKngzL-jyVThgYjx7aH3xbbn7TJSn6uSAjmJYyJY/s1600/1.jpg" height="292" width="320" /></a></div><br /> That’s me during and post glycogen replenishment. Check out the “fat burn” mode I was apparently in while gorging on crap. I monitored HR also and just sitting down got my heart rate over 100BPM. LOOOOL. One thing I will note which I’ve mentioned before. Sense of taste during a high carb/sugar period is fucking shithouse compared to what I’m used to. When the intake is low, which is what I prefer, everything taste so much better.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgu1c62CrJ5m5cQrdBB3a3Z8uq644bE8e9GlUW02bqOgP_PCksIUwXSFZluvQZ215fy_MtoXr3-Ky4JMKN2HoRnCcdCSPz7tbb4vv47B3ZS0jPADzdl60QJ5HpglwZYFdef2BoEFfUvW3A/s1600/2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgu1c62CrJ5m5cQrdBB3a3Z8uq644bE8e9GlUW02bqOgP_PCksIUwXSFZluvQZ215fy_MtoXr3-Ky4JMKN2HoRnCcdCSPz7tbb4vv47B3ZS0jPADzdl60QJ5HpglwZYFdef2BoEFfUvW3A/s1600/2.jpg" height="320" width="253" /></a></div><br /> Sleep/rest wise: Perfect, averaged approximately 6hrs 45mins every night (ranging from 5hrs 14mins to 9hrs 11mins) of sleep. Didn’t overtrain and just chilled the fuck out really.<br /> <br /> <u>Rest/Recovery/Nutrition</u><br /> A bit slow this morning but not enough to impact my day with an early start (first in the office) so I can finish in the office early. Train earlier at home, eat dinner, and go to bed early so I can set myself up for a good and appropriately timed week. I left the glycogen replenishment stretch late last night so I waited a bit to clean my teeth. I’m glad to have done the weekend glycogen replenishment, even though I feel sloppy for it and put on water weight, I can’t just maintain the training I do and eat (which is already high) and expect to maintain muscle mass, or put on a bit more for that matter. I do need to re-employ these every now and then to bump things up even higher.<br /> <br /> <u>Damage control</u><br /> Left arm more sensitive since fishing on the weekend. For some reason chest is still sore from push ups a few days ago, I didn’t do as many as I usually would. Legs are still sore, nothing new. Apart from that, I’m very sunburnt from fishing especially my entire back and arms.<br /> <br /> <i>Kettlebell squat (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <i>Dumbbell one arm bicep curl (left arm testing)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <i>Push up</i><br /> <ul><li>20</li> <li>20</li> <li>40</li> <li>40</li> <li>40</li> <li>40</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> </ul><br /> <u>Notes</u><br /> My legs are so tight from taking two straight days off, that’s what I get from not foam rolling and doing appropriate pressure points. Session overall was straight forward, volume\intensity despite lightness hasn’t dropped. It was a slow start but it ended up quicker in the end.<br /> Laying off the bike because 1. My left arm is a bit sore from the fishing on the weekend. 2. Since my body is fully replenished with all these chocolatey goodness, I’d rather smash some weight lifting activities than just burning it off Mountain Biking. I must remind myself that Mountain Biking along with other activities other than weight-lifting are non-primary activities compared to strength training.ChinoZ32http://www.blogger.com/profile/10275821476586332409noreply@blogger.com0tag:blogger.com,1999:blog-7508293409344832447.post-8024598192877516562015-03-02T19:49:00.001+11:002015-03-07T20:13:41.380+11:00<div style="text-align: center;"><b>Day 6 - 07/03/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Late night, slept well (knocked the fuck out from sheer volume of food), slept in, clocked over 5hrs of sleep. Nutrition flexibility version 4.0 as per usual on weekends.<br /> <br /> <u>Damage control</u><br /> All good, nothing new to report.<br /> <br /> <i>Push up (left arm testing - with grips)</i><br /> <ul><li>10</li> <li>10</li> <li>20</li> <li>20</li> <li>40</li> <li>40</li> <li>20</li> <li>20</li> <li>30</li> <li>30</li> <li>30</li> <li>30</li> <li>30</li> <li>30</li> <li>30</li> <li>30</li> <li>20</li> <li>20</li> <li>20</li> <li>20</li> </ul><br /> <i>Dumbbell curl (testing left arm)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <i>Kettlebell side bend (testing left arm)</i><br /> <ul><li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> </ul><br /> <u>Notes</u><br /> Cleaned the house for nearly 5hrs, not much rest. Easy and light sweatless afternoon session. No incidents with left arm, positive.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 5 - 06/03/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Feeling much more refreshed. For some reason, registered sleep only totalled at 4hrs 53mins.<br /> Nutrition is solid as usual. Regular powder intake started yesterday, quite impressed with the powder of choice. It taste nice and it hasn’t had a reaction with my stomach. Even though it isn’t lactose free, one my of reasons for getting this specific one is that it claims it “includes a special lactase enzyme which minimises issues for those who have lactose problems”. No lactose sensitive effects which I usually have with other powders which usually meant it went through me soon after immediately after intake. So far so good.<br /> <br /> <u>Damage control</u><br /> Nothing new to report. Entire legs feel constantly pumped and sore. Glutes in particular are sore to touch.<br /> <br /> <i>Kettlebell squat (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <i>Dumbbell one arm standing shoulder press (left arm testing)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <i>Dumbbell curl (left arm testing)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <u>Notes</u><br /> Well fuck me. Despite things getting easier over time, doing a fuck load of leg work isn’t easy. That’s it for the working week, five days straight. Accessory work tomorrow and some arm work fishing on Sunday. Squats are feeling so much better and I’m finding myself “sitting down” on the movement instead of bending my back. This somewhat makes the entire movement a lot more grounded. All my fucktarded volume of lunges and squats have been made with a kettlebell in a clean position. Left arm testing pretty solid with no issues.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 4 - 05/03/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Not the best sleep but not too bad either but fatigue kicked in very early at around 9:00AM and subsiding at around 2PM. Total registered sleep at 5hrs 26mins. Very windy night, it was actually pleasant to listen to and I appreciated the cold air. <br /> Upped nutrition again, keeping at a specific level. I haven’t applied any way of accurately measuring, only approximates based on experience with food so far. New protein powder arrived, starting daily intake today.<br /> <br /> <u>Damage control</u><br /> All good, wrist good, still in splint. Waist down is so sore even to a point where touching my glutes is a no go zone.<br /> <br /> <i>Kettlebell lunge (single kettlebell on right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <i>Dumbbell curl (both sides - left arm testing)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <u>Notes</u><br /> No surprises with how much easier this volume felt, mtn-bike-free day. But surprised at rate of recovery with left arm, required extremely little support and it’s feeling less and less fragile every day.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 3 - 04/03/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Improved sleep with an extra full hour under my belt, total registered sleep 6hrs 6mins. Feeling recovered. Nutrition top notch, still on a lookout for a suitable protein powder. Protein from real food sources isn’t enough at the moment without having to go pregnant every night.<br /> <br /> <u>Damage control</u><br /> Improved left arm soreness in the morning, positive. Legs sore as usual, as if they have a constant “pump” limiting ROM when I squat. Left arm experienced zero soreness during todays ride compared to last weekend with a few minor brief soreness (not pain), very good indeed.<br /> <br /> <i>Mountain bike - Lunch time break</i><br /> <ul><li>19.9km</li> </ul><br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQwkMpNtCsSInkVOGwOFNLJLk5-MTlnLnoPqzyVFn5J59hcJigBM5oo-44er2csrapemRUfDR9dP7RPngc8HmLl2pSjE33kKv8znC9PIl0Vj8NCUREuZnRKZKHoSqkUpaLtsv1lFbMxJs/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQwkMpNtCsSInkVOGwOFNLJLk5-MTlnLnoPqzyVFn5J59hcJigBM5oo-44er2csrapemRUfDR9dP7RPngc8HmLl2pSjE33kKv8znC9PIl0Vj8NCUREuZnRKZKHoSqkUpaLtsv1lFbMxJs/s1600/1.jpg" /></a></div><br /> <i>Kettlebell squat (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <i>Dumbbell one arm standing shoulder press (left arm testing)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <u>Notes</u><br /> The midday ride was a good stretch. I found it surprisingly pleasant around the lake with lots of other people having picnic, walking, running, riding, fishing, etc. My FitBit Surge in particular is really off with the GPS distance although the route looks about right. When I compare it to a colleague who rode with me using another device, his distance and my Strava distance (through my iPhone 6 Plus) are pretty close. FitBit Surge registered at just under half of what should have been registered. When I do a measure distance through Google maps also, it confirms that my FitBit Surge distance calculation is off, way off. Anyway, easy and pleasant ride today, very good.<br /> Edit: FitBit forum moderators and other members that there is an issue with GPS when riding specifically. An update should be released to address this and officially support cycling/mountain bike riding.<br /> The volume and intensity of my after-work underwear special was maintained despite the midday ride. Movie for tonight’s session: Man of Steel.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGh9RCmDuJGujszfkd-3rVlRg232ZgSq3kMRt_HVbShJn_yV_m4onknYiAhZptShLt7Ww-58cnefyHVNhIoc7CQB47ZzzXHm9h-bF5nv-XyzlfB3P-9jzTcP0rHlahoS__snj_M4Zm730/s1600/2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGh9RCmDuJGujszfkd-3rVlRg232ZgSq3kMRt_HVbShJn_yV_m4onknYiAhZptShLt7Ww-58cnefyHVNhIoc7CQB47ZzzXHm9h-bF5nv-XyzlfB3P-9jzTcP0rHlahoS__snj_M4Zm730/s1600/2.jpg" height="180" width="320" /></a></div><br /> <br /> <div style="text-align: center;"><b>Day 2 - 03/03/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Clocked an optimal 5hrs 6mins. Waking up before the alarm, just how I like it. Feeling recovered, more than yesterday but fatigue did hit around the 3PM mark.<br /> Nutrition solid, will be needing to increase protein intake I might start using protein powders. All this time it’s all been pure meat. I’m back to around a 28” - 30” waist and am heavier now than when I last hit this measurement. Tried on my nicest (and smallest trousers), balls and thighs are definitely extremely tight.<br /> <br /> <u>Damage control</u><br /> Left wrist a little sore this morning, otherwise all good. Quads, glutes, and hamstrings sore as usual. <br /> Doctors visit: after having looked at the last couple of scans, he orders me to get a splint and use it for 6 - 8 weeks. Followed by another scan and a check up. Damage evident, and so is the healing. It’s funny because on the emergency report I had a “fracture” in the radial head of my left arm. But scans show it’s no longer there, instead, we have a clearly visible damage on the ulnar. So as cautious as I am, I’ve started to bandage left arm again only for training (very light) and splint for any other time. I can have nothing on it during sleep. I’ve got a blood check coming up soon, this time it includes a thyroid check. They wouldn’t do the test since I’ve been fasted all day, they suggest first thing in the morning with food no later than midnight.<br /> <br /> <i>Kettlebell lunge (single kettlebell on right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <i>Dumbbell curl (both sides - left arm testing)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <u>Notes</u><br /> Despite the sudden fatigue I still powered through and exceeded last week’s intensity with lunges. I’m starting to think I’ll need to do another sleep test, and perhaps see what happens there. I am way fitter now than when I last took the test, and the sleep specialists didn’t feel I needed a CPAP machine and instead I spent a fuck load of money on a little splint which didn’t help. In fact it was uncomfortable and it distracted me despite adjustments being made.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 1 - 02/03/2015</b></div><br /> <u>The Weekend</u><br /> Rest, perfect. Nutrition, perfect. Training, perfect. Training was balanced, rest was plentiful, and nutrition was also perfectly balanced.<br /> <br /> <u>Rest/Recovery/Nutrition</u><br /> Slept in majorly, not sure what happened there. Late start means leate finish. I’ll be fighting in the next few days in terms of preventing todays start from affecting the rest of the week and it will be challenging but I have the determination to. Overall, 8hrs of sleep on the dot clocked overnight (and most of this morning, LUUUULZ). Feeling recovered as though despite the slow start, and nutrition will be balanced as per usual.<br /> <br /> <u>Damage control</u><br /> This is the first day that I am cast and bandage free. Cast came off two weeks ago and all week last week I had been bandaging my left arm whenever I go out of the house, driving, at work, etc. But today I’m letting the training wheels off again (so to speak) and it’s been very positive. Range of movement still limited. Rotation not 100%, pain free at 95% anti-clockwise and clockwise. Flexion of wrist 90% possible pain free, extension at around 80%. Some work still required.<br /> Soreness on left bicep and left pectoral now balanced with the right, a welcoming sensation for me. The same goes for the side bends. Legs, glutes, and hamstrings have been constantly sore now for the past 1.5 weeks, LULZ.<br /> <br /> <i>Kettlebell squat (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <i>Dumbbell one arm standing shoulder press (left arm testing)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <u>Notes</u><br /> My house is nearly finished building with an ETA of end of this month. So I’m holding out with going to any gyms and I’m quite enjoying the high volume but lighter kettlebell work at home. I should be able to hold out until I progressively build up on my home gym once I move in. This will see the addition of a built platform for deadlifting purposes (to also avoid any concrete slab damages to the home), a decent rack/cage and a bench for squatting and benching purposes, and decent bars, bumper plates, and maybe dumbbells.<br /> Home training solid, set a new baseline for front kettlebell squat for the remainder of the week. Shoulder press testing on left side also clear, provided I use right hand to support the dumbbell on set up.ChinoZ32http://www.blogger.com/profile/10275821476586332409noreply@blogger.com0tag:blogger.com,1999:blog-7508293409344832447.post-14612549791741265992015-02-23T20:43:00.001+11:002015-03-01T14:02:29.348+11:00<div style="text-align: center;"><b>Day 7 - 01/03/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> 5hrs 56mins clocked, feeling more rested with less intense training on the weekend and more sleep in general. Nutrition pretty good, been smashing lots of fatty foods and veggies.<br /> <br /> <u>Damage control</u><br /> Wrist feeling good, not sore from yesterday. Tested with bike ride today with only a few brief moments of soreness (not pain) which I rate again between 1 to 2 out of 10. I got pectoral and bicep soreness on both sides of my body now, very welcoming indeed.<br /> <br /> <i>Mountain bike ride</i><br /> <ul><li>59mins 17.2km</li> </ul><br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgslKN4c9bOjRhNKXWjhjhhfdLRiNV8_b7Qlcg0Q8Z3A15yyz4VmjTjN7S9pSo_2NbOA_GojbvdKP4iGy0NwaztL1hsOIRCqAS-bSHnA9taazp7uZX0sb1-ni8iVSHaxAqIydMI07e5U5g/s1600/1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgslKN4c9bOjRhNKXWjhjhhfdLRiNV8_b7Qlcg0Q8Z3A15yyz4VmjTjN7S9pSo_2NbOA_GojbvdKP4iGy0NwaztL1hsOIRCqAS-bSHnA9taazp7uZX0sb1-ni8iVSHaxAqIydMI07e5U5g/s1600/1.JPG" height="99" width="320" /></a></div><br /> <u>Notes</u><br /> Fitness not lost and this is meant to be a slow ride. The continuous intense training at home, even light, made up of volume, has maintained my conditioning. Wrist felt good, legs felt good despite 5 days of leg work weekly.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 6 - 28/02/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> No early plans, clocked 6hrs 6mins total sleep. Felt pretty tired most of the day but caught up later in the afternoon. Restoring energy levels slowly from the week long “how fucked can my sleep get”. Nutrition solid, higher than usual as they are on weekends.<br /> <br /> <u>Damage control</u><br /> Waist below sore to touch. Left arm seems OK but after yesterday’s testing I decided not to test the left arm with a bike ride.<br /> <br /> <i>Kettlebell floor press (right side only)</i><br /> <ul><li>20x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>30x16kg</li> <li>30x16kg</li> <li>30x16kg</li> <li>30x16kg</li> <li>30x16kg</li> </ul><br /> <i>Dumbbell curl (testing left arm)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <i>Push up (testing left arm, elevated with handles)</i><br /> <ul><li>10</li> <li>10</li> <li>10</li> <li>10</li> <li>10</li> <li>20</li> <li>20</li> <li>20</li> <li>40</li> <li>40</li> </ul><br /> <i>Kettlebell side bend (testing left arm)</i><br /> <ul><li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>30x32kg</li> <li>30x32kg</li> <li>30x32kg</li> </ul><br /> <u>Notes</u><br /> Not a drop of sweat this session. The continuous days of extremely high volume (and light) squats makes anything less feel easy, not that I was moving any monumental numbers or anything. Quite relieved, I decided to test the left arm again, very cautiously. To my surprise, the results were quite unexpected. Yesterday I felt some wrist soreness during the first (and only) set of push up. Today, different story. Yesterday would have been a 5 - 6 (out of ten) soreness/tenderness (not pain), but today zero pain and around a 1 or a 2 out of 10 soreness. Curls and particularly the action of just having weight hanging on to a weight (kettlebell side bend) were very solid and caused no soreness and pain. Very relieved.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 5 - 27/02/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> 5hrs 11mins total sleep, minor improvement but it’s within my sweet spot (5hr - 6hr mark). Zero fatigue/tiredness feeling experienced today. Nutrition top notch. Here’s an indication of how much of a shithouse sleep has become for this week:<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEbZLDDeAvYuOsaru9bkrCatxQHXBOVOid06lBQsEkkcIwRvCOinabgmPq0_OhdjF88GISz4kq8jmgA1Q1yWr3g0qV35FWWWMaNpHH9p8Yag6qhIXKPoApA93Zs4oU9Ga31RIo533jwT4/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEbZLDDeAvYuOsaru9bkrCatxQHXBOVOid06lBQsEkkcIwRvCOinabgmPq0_OhdjF88GISz4kq8jmgA1Q1yWr3g0qV35FWWWMaNpHH9p8Yag6qhIXKPoApA93Zs4oU9Ga31RIo533jwT4/s1600/1.jpg" height="254" width="320" /></a></div><br /> <u>Damage control</u><br /> I’ve noticed last night that my left arm\wrist is more usable now. Clockwise rotation still limited but counter clockwise is good. Intermittent soreness becoming less frequent. I might test tonight with neutral positioned (grips) push ups, and definitely some soft testing on the bike over the weekend only on road.<br /> <br /> <i>Kettlebell squat (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <i>Push up (TESTING...)</i><br /> <ul><li>10</li> <li>no go, sore/tender</li> </ul><br /> <i>Dumbbell curl (right side only)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <u>Notes</u><br /> I rewarded myself with some extra volume as part celebratory for surviving this week’s fucktarded sleeping patterns and part minor improvement from last nights sleep. Everything just felt that much easier. Push ups definitely a no go zone yet even though I can manage 10 I do not want to undo 4 months of recovery (2+ weeks of which was in a cast). If my test tomorrow isn’t successful I won’t be stubborn enough to push it.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 4 - 26/02/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> *Sigh* Short-lived, only clocked 4hrs 43mins. The lack of sufficient sleep was evident by the difference in getting up in the morning and getting started. Still first in the office at 7:00AM though.<br /> <br /> <u>Damage control</u><br /> Seems OK so far. I had a bout of nervy episodes on the left arm yesterday, but that was about it. Glutes, quads, and hamstrings have been sore for 11 days straight now, but still feels good to train them with the exception of the first couple of sets (rusty).<br /> <br /> <i>Kettlebell lunge (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <i>Kettlebell shoulder press (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> </ul><br /> <u>Notes</u><br /> Session was easier, I’ve been stretching things lately with the massive imbalance with rest and training. Nearly the end of the working week, nearly there. Next week I plan on checking my thyroid which I’ve never done before. I’ve already done 2x sleep specialist sessions over the past three years, no dice on both occassions.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 3 - 25/02/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> 200% improvement in terms of rest and recovery this morning. I was on a hatrick for another 3hrs 40mins’ish sleep, but I broke that pattern last night. Clocked nearly 6hrs at 5hrs 55mins.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfcQtOT6ouNEoMBiHmvtIDA8FowDskhNwDKKhVBGWWBsrK1IbgSqmTyJkqPxUU-t3P8Vcwie3p3sy0zFa1OoNtzRcUOBdpee5fAoId56p87fHk7BoTEhyphenhyphenrviqkNFa9cmJJkbs_vSpvkJ0/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfcQtOT6ouNEoMBiHmvtIDA8FowDskhNwDKKhVBGWWBsrK1IbgSqmTyJkqPxUU-t3P8Vcwie3p3sy0zFa1OoNtzRcUOBdpee5fAoId56p87fHk7BoTEhyphenhyphenrviqkNFa9cmJJkbs_vSpvkJ0/s1600/1.jpg" height="165" width="320" /></a></div><br /> Nutrition excellent.<br /> <br /> <u>Damage control</u><br /> Excellent. Next appointment 6 days away, but left arm is improving at a noticeable, but slow, rate.<br /> <br /> <i>Kettlebell squat (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <i>Kettlebell floor press (right side only)</i><br /> <ul><li>20x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>20x16kg</li> </ul><br /> <u>Notes</u><br /> My legs haven’t been sore for this long, I just enjoy it too much, pain and pleasure. I wasn’t so tired today and the extra 90mins made a difference. I had a brief “tired” feeling at around 2:45, downed a can of Coke Zero, all good again.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 2 - 24/02/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Not feeling rested or recovered, only feeling drained. Clocked one full minute of sleep more last night than I did the night before, at a whopping total of 3hrs 47mins. That’s 7hrs 33mins of combined sleep in two fucking nights.<br /> Nutrition top notch.<br /> <br /> <u>Damage control</u><br /> Left arm feeling less fragile and less sore this morning compared to yesterday morning.<br /> <br /> <i>Kettlebell lunge (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <u>Notes</u><br /> I had to leave work early, I had extremely little mental capacity to do any meaningful work. I made 6hrs though, having started at 7AM. That probably explains why I trained, no brains, I just refused to skip it. Perhaps these afternoon sessions are the cause of my sleeping issues. Final doctors appointment set next week. It’s probably time for my annual blood check and I’ll add a thyroid check in that list.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 1 - 23/02/2015</b></div><br /> <u>The Weekend</u><br /> Balanced overall. Trained only on Saturday and left Sunday in fat cunt mode. Eating was more balanced throughout with a shit load of seafood while Sunday was just fat cunt mode also, I was going to the kitchen cupboard every 30mins just looking for crap to eat. Plenty of rest, but like last weekend excess sleep on Saturday (nearly 11hrs) left me very short this morning.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHbaHxVogymy0EPMtkXcl8aDUJzEG6d8xmaYgMGVlVXqGNA4NbtrjDUE6IrVg5SuE6XUEhWUaLbS1knBWZZJdiyHbz6KDiRMqiSkZm8QBYS5SvstmH_2cUlnqNCR2S8pQVGvOpDtJwbFs/s1600/2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHbaHxVogymy0EPMtkXcl8aDUJzEG6d8xmaYgMGVlVXqGNA4NbtrjDUE6IrVg5SuE6XUEhWUaLbS1knBWZZJdiyHbz6KDiRMqiSkZm8QBYS5SvstmH_2cUlnqNCR2S8pQVGvOpDtJwbFs/s1600/2.jpg" height="239" width="320" /></a></div><br /> <u>Rest/Recovery/Nutrition</u><br /> As I mentioned earlier, excess sleep on the weekend left me short this morning which should make today slightly challenging. Registered sleep total at 3hrs 46mins. Recovery optimal over the weekend but not feeling very recovered this morning.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgRGlHPEqfCynh3DEu65OgAiPtAAjl7TVVmKNamBzbb33R3-Z7MF1i_48Srx-ndB8tE-TDMAQH-_scO4qyEco2kG96xGNbYCQHfIgI-NX-oMxxn6VmODR0CBt4SF0zXxjfu9ab9CoMgUQ/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgRGlHPEqfCynh3DEu65OgAiPtAAjl7TVVmKNamBzbb33R3-Z7MF1i_48Srx-ndB8tE-TDMAQH-_scO4qyEco2kG96xGNbYCQHfIgI-NX-oMxxn6VmODR0CBt4SF0zXxjfu9ab9CoMgUQ/s1600/1.jpg" height="226" width="320" /></a></div><br /> Some water weight from the weekend eating, I’ll need some of that energy for some fuckiliriously high volume kettlebell squats this week. I expect to reintroduce left side upper body training again next week so I aim to improve my conditioning overall when I recommence training both sides equally.<br /> <br /> <u>Damage control</u><br /> Left arm tender today, overall however I’ve been unintentionally doing things in particular over the weekend with my left arm and I am fairly impressed with what I perceive to be rate of recovery. Scan booked for later this afternoon after work to be re-assessed by doctor later this week, hopefully I’ll get the green light to taper up with the left side of my upper body in terms of training. Cast has been off since Friday, but I’m still using a bandage for support only when I go out of the house (driving, work, etc..)<br /> <br /> <i>Kettlebell squat (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <i>BroceptionCurlZ (right side only)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <u>Notes</u><br /> Despite the fucked up sleep, and noticing a change in voice (maybe puberty is coming...), I’ve still got some bacon for tonights session. Thighs feel pretty swole despite not having trained them all weekend, purposely.ChinoZ32http://www.blogger.com/profile/10275821476586332409noreply@blogger.com0tag:blogger.com,1999:blog-7508293409344832447.post-41727574308318201532015-02-16T21:18:00.001+11:002015-02-21T22:19:48.525+11:00<div style="text-align: center;"><b>Day 6 - 21/02/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Solid sleep, top nutrition. It’s got a seafood theme. I’ve been eating scallops, prawns (over 1kg+), oysters, and squid. Fckn brilliant. Oh I nearly forgot, peanut butter. Just finished a tub just from this weekend... LULZ.<br /> <br /> <u>Damage control</u><br /> 2nd day of no cast on left arm. Bandaged when I go outdoors, still great care taken to prevent further damage and any training on upper body is still strictly limited to the right side only. Body adaptation to chosen volume is excellent.<br /> <br /> <i>Kettlebell floor press (right side only)</i><br /> <ul><li>20x12kg</li> <li>20x12kg</li> <li>30x12kg</li> <li>30x12kg</li> <li>30x12kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>30x16kg</li> <li>30x16kg</li> <li>30x16kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>30x24kg</li> <li>30x24kg</li> <li>30x24kg</li> <li>30x24kg</li> <li>30x24kg</li> <li>30x24kg</li> <li>30x16kg</li> <li>30x16kg</li> <li>50x16kg</li> <li>50x16kg</li> </ul><br /> <i>BroCurlZ (right side only)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <i>Dumbbell standing shoulder press (right side only)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> </ul><br /> <i>Dumbbell front raise (right side only) </i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <u>Notes</u><br /> Early session, light only. Leg-free day.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 5 - 20/02/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> 4hrs 34mins clocked in total. I feel pretty refreshed though, perhaps it’s from the newfound energy and enthusiasm from having my cast removed.<br /> Nutrition is currently going away from being fixed to “flexible”. I’m just instinctively adjusting, some days I might eat more some days I might eat less. It depends what I perceive my body is telling me which usually differs depending on activity levels. I am also looking into tweaking it because I eat way too much real meat for my protein intake. To reduce volume I am looking at including some supplementary some protein powder.<br /> <br /> <u>Damage control</u><br /> Day 2 of cast being removed, MASSIVE improvement. When it was removed yesterday everything was tender and mobility limited. Mobility is still limited however tenderness is gone. I just now need to be disciplined until my third scan and assessment/advice from doctor post scan and I’m good. Random soreness on left arm frequency also appears to have been reduced.<br /> <br /> <i>Kettlebell squat (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <i>BrocepCurlZ (right side only)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <u>Notes</u><br /> Surprising, the volume felt easier than last time. Late session, had to finalise some stuff with the builder. Busy afternoon tomorrow but I’ll try and fit something in that isn’t legs as I’ve done them daily this week.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 4 - 19/02/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> In bed late due to undertaking some house building business. From bed to sleep however was very nice and quick. Up early so I can get to work early, leave early, and get to my afternoon appointment with doctor. All up, I clocked a full minute (FUCKING LUUULZ) more than yesterday, 4hrs 35mins instead of 4hrs 34mins.<br /> Nutrition is solid as usual. GF thinkgs I’m putting on muscle, the scale should be going down but it’s slowly going up.<br /> <br /> <u>Damage control</u><br /> Improved conditions, which assisted with making it easier to fall asleep. Random things were sore yesterday in regards to the left arm with 2x fractures. right shoulder feels better, it probably just needed a kick in the nuts. Legs and especially glutes are amazingly sore, top stuff.<br /> Update: Cast is off but I need another scan. Apparently the cast was in the way so there’s no clear analysis at this point.... *sigh* It feels so weird, and weak. I cannot fully stretch the hand either way. Rotational range is still limited but improved over the past few weeks. No training for it yet until at least one more week, planning to get a third scan tomorrow followed by a final check early next week.<br /> <br /> <i>Kettlebell lunge (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <u>Notes</u><br /> Light session, but it was still tough for me due to the volume. The format is pretty identical to the kettlebell squats. I’ve been slowly tapering the challenge but I think I’ll stick to this structure for now until it becomes easier, then I can turn it up a notch. Very simplistic, zimples.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 3 - 18/02/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Sleep was challenging due to tingly/nervy pain on my right shoulder, likely cause is overuse due to not being able to use the left side of my upper body. Overall, I only clocked 4hrs 34mins in total.<br /> <br /> <u>Damage control</u><br /> Still in cast, due for a review for tomorrow. Left arm pain today was isolated to wrist unlike the past two days which have been throughout the arm. Legs and glutes feeling great thanks to adaptation and gradual increase of volume. Right shoulder was sore last night, not during training but as I was going to sleep. My inability to train the left side of my upper body has forcibly forced my right to work more.<br /> <br /> <i>Kettlebell squat (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <i>Kettlebell bent over row (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> </ul><br /> <u>Notes</u><br /> Pushing kettlebell squat volume, easily managed. Not as tired today, although still dangerously drove home pretty exhausted. Overall, a pretty solid but light session.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 2 - 17/02/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Sleep looks messy but compare it to my typical sleep patterns, it’s very clean. Feeling much better rested most of the day but fatigued kicked in later in the afternoon. So much so that I had a close call on the drive way home with several micronaps and the final one that left me off the road on the middle dirt island nearly taking out a road sign onto incoming traffic.<br /> No complaints with nutrition, big bog makers as usual.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizO9_O1W21mvGy1NSD9BVnPIyLspahHGx4XqII6yK1ojyRpsioCw3NltQHr2v24iBNqK_nV8pSpPptBrPEsoKSPnuBwqyqiIIu_CZHEbMaPg2eytijuoaclrGZRLQzi5jBtqT81Clx2KE/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizO9_O1W21mvGy1NSD9BVnPIyLspahHGx4XqII6yK1ojyRpsioCw3NltQHr2v24iBNqK_nV8pSpPptBrPEsoKSPnuBwqyqiIIu_CZHEbMaPg2eytijuoaclrGZRLQzi5jBtqT81Clx2KE/s1600/1.jpg" height="233" width="320" /></a></div><br /> <u>Damage control</u><br /> No major issue, left arm still in cast. Two days before my next appointment while reviewing the second set of scans (two weeks apart from day of accident). Right shoulder a bit painful, I suspect from excessive amounts of kettlebell cleaning position during the squats. Left arm still sore however, it doesn’t feel as severe as it did yesterday.<br /> <br /> <i>Kettlebell lunge (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <i>Dumbbell standing shoulder press (right side only)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <u>Notes</u><br /> Easy session, I hope the volume tires me out so I can get some improved sleep tonight. Last nights sleep was better than any other night over the past two weeks but my body is never 100% recovered due to consistent fucktarded sleep.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 1 - 16/02/2015</b></div><br /> <u>The Weekend</u><br /> Trained both days. Ate well, “another weekend another peanut butter tub”. I was relatively productive while also getting some studies done. Ideal weekend for me.<br /> <br /> <u>Rest/Recovery/Nutrition</u><br /> Nutrition in control, no complaints there. There were a shit load of sleep paralysis episodes last night as I was attempting to sleep. Tired, ready to sleep, but paralysed, lots of buzzing and such in my ear. I’m used to it now, it used to be scary as shit when I first had it. Registered 5hrs 13mins of sleep in total, despite that however the sleep paralysis has made me fucking tired all day.<br /> <br /> <u>Damage control</u><br /> Left arm and wrist have been sore all of this morning and most of today. Starting from upper forearms at the elbow joint down to my wrist. I’ve been getting random pulsating sharp nerve sensations half of the weekend and all of today on my outer arm right on the wrist. Left oblique is very sore from the one sided kettlebell side bends, I think that’s pretty funny. Otherwise, all good.<br /> <br /> <i>Kettlebell squat (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>20x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>20x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <i>Kettlebell bent over row (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>20x24kg</li> <li>20x24kg</li> </ul><br /> <u>Notes</u><br /> Refreshing, that session was refreshing. It reminds me of Tabata (?). Legs are definitely getting better, the squat movement is getting easier and feeling more natural.ChinoZ32http://www.blogger.com/profile/10275821476586332409noreply@blogger.com0tag:blogger.com,1999:blog-7508293409344832447.post-68342451230038188312015-02-09T21:35:00.000+11:002015-02-15T20:35:56.273+11:00<div style="text-align: center;"><b>Day 7 - 15/02/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Another decent sleep in front of the airconditioner on the lounge. Felt really refreshed and I was even up early, for a Sunday. Nutrition top notch no complaints.<br /> <br /> <u>Damage control</u><br /> Nothing new to report, will book in a doctors appointment ASAP since my re-scan two days ago to review how much longer I need to keep the cast on my left arm.<br /> <br /> <i>Dumbbell standing shoulder press (right side only)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <i>Kettlebell deadlift (right side only)</i><br /> <ul><li>20x16kg</li> <li>20x16kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> </ul><br /> <i>Kettlebell side bend (right side only)</i><br /> <ul><li>20x24kg</li> <li>20x24kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> </ul><br /> <i>DumbbroceptionCurlZ</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <u>Notes</u><br /> I finally got my sleep in. Studies done also. Late afternoon session purposely kept light because I plan on smashing the squats again all of next week.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 6 - 14/02/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Improved, registered 4hrs 19mins of sleep. Fell asleep on the couch in front of the airconditioner. Any sleep with airconditioning is involved is a good sleep to me. Nutrition high as per the usual weekend protocol.<br /> <br /> <u>Damage control</u><br /> All clear, still cast on left arm. What I noted earlier this week regarding my knees seem to be less frequent. It's been barely evident over the past few days.<br /> <br /> <i>Kettlebell squat (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <i>DumbbroceptionCurlZ (right side only)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> </ul><br /> <i>Kettlebell snatch (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>15x12kg</li> <li>15x12kg</li> <li>15x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <u>Notes</u><br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIvnARbxn0fLyEp_njKatCR8J4hlggTn4_SmnwEpgK8FuRXLoE6xXiIjzePdc-zO4uZrWGAH7IsVa6owiaXfeOHTlHbW_wW1Lv5R9hicwQJcuuE-FY3ezTsug51LxRRIh_EwT2hp-ZK7k/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIvnARbxn0fLyEp_njKatCR8J4hlggTn4_SmnwEpgK8FuRXLoE6xXiIjzePdc-zO4uZrWGAH7IsVa6owiaXfeOHTlHbW_wW1Lv5R9hicwQJcuuE-FY3ezTsug51LxRRIh_EwT2hp-ZK7k/s1600/1.jpg" height="180" width="320" /></a></div><br /> Since I've been pretty good, and not the food kind, for a Saturday, I thought I'd reward myself with a little extra training today. Lately, the week takes a toll on me which leaves me just being an inactive slob, but not today. Kettlebell squats, it's growing on me. All this one sided training, I'm getting used to it. I'm finding ways to challenge myself enough to keep my mind engaged. Top session. Home training in my underwear watching one of my favourite movies: Saving Private Ryan.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 5 - 13/02/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> All I can say is thank fuck this working week is over, looking forward to sleeping in over the weekend. My FitBit surge registered my sleep in total but split the session into two after I scratched my balls, good to see. Recovery has been pretty fucked all week. 3hrs 40mins will do me for the rest of today.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2mV1tOC7awoAMSQNNEMuSK91mOg0UDMnVGzrPQqOezZgSUF4IijvbC2B6R37GHUcCUxKllLF9B522taypln-8i4rX77n_oX1-aVkETBbAI4NyG8aURjI-bBc5-_O2Z1K9Wm8Tsi1kwLs/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2mV1tOC7awoAMSQNNEMuSK91mOg0UDMnVGzrPQqOezZgSUF4IijvbC2B6R37GHUcCUxKllLF9B522taypln-8i4rX77n_oX1-aVkETBbAI4NyG8aURjI-bBc5-_O2Z1K9Wm8Tsi1kwLs/s1600/1.jpg" height="320" width="279" /></a></div><br /> Nutrition has been top notch, very good.<br /> <br /> <u>Damage control</u><br /> Pretty fucking clear today, surprising for legs. They are feeling pretty.... fresh. Pretty, ready. Really loving them high volume squats. Left wrist/arm fracture still in cast. Scan done mid afternoon to find a hairline fracture at the ulnar head. And the supposed radius fracture, I can’t seem to see it. Follow up doctor’s appointment early next week to get professional advice and recommendation.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt8dtIWdaBo1SXgqq5d44N7h-G6Oo23eYBJtiqOCS9U8IA-ke2WeiEX7G8QVl57eM3WDm9KF8x_DNv7TDS7U-WUzaeyo957ko3GyC_fV3GsHwYoVEOnCI4LgpOBid5uSj1vKVP_lOQB7w/s1600/2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt8dtIWdaBo1SXgqq5d44N7h-G6Oo23eYBJtiqOCS9U8IA-ke2WeiEX7G8QVl57eM3WDm9KF8x_DNv7TDS7U-WUzaeyo957ko3GyC_fV3GsHwYoVEOnCI4LgpOBid5uSj1vKVP_lOQB7w/s1600/2.jpg" height="230" width="320" /></a></div><br /> <i>Kettlebell floor press (right side only)</i><br /> <ul><li>20x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> </ul><br /> <i>Kettlebell standing shoulder press (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <i>Kettlebell lunge (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> </ul><br /> <u>Notes</u><br /> Easy session, pretty relaxed overall. Still only doing what I can do while I allow left arm to heal. I really consider myself lucky. I’ve seen much lesser falls break bones completely while my fall, was more like flying a few meters and it was a 150% probability of multiple breaks and all I get away with are hairline fractures.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 4 - 12/02/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> 4hrs 36mins sleep registered, FitBit registered my 5AM nut scratching session and wasn’t smart enough to realise that I’d gone back to bed for another hour. Nutrition top notch.<br /> <br /> <u>Damage control</u><br /> Left arm, upper forearm is feeling sore at the core. I dig my fingers down and despite feeling sore, I also get slight relief. I’ve been disciplined to lay off, probably not a good idea to keep fiddling with it. Legs are very conditioned now to a fuck load of front kettlebell (right side only) squats, low to moderate levels of soreness only. In the process of arranging a re-scan of my arm followed by either removal of the cast or a further 4 - 6 weeks of cast time as per the doctor discussion yesterday.<br /> <br /> <i>DumbbroceptionCurlZ (right side only)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x12.5kg</li> <li>20x12.5kg</li> <li>25x12.5kg</li> <li>30x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <i>Kettlebell squat (single kettlebell on right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <u>Notes</u><br /> I remember the first time I did these kettlebell front squats and at 12kg they were challenging. I’m getting the hang of these now and immensely doing a shit load of these. They are getting easier the more I do them. My quads are definitely dominant in these movement, they get very swole during and at the end of the session. Soreness though is still not 100% at quads, I estimate a 80/20 distribution between quads and glutes. Top session overall, all in my underwear.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 3 - 11/02/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Exhausted again, fucked up sleep all week I think. Nutrition top notch though.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB-xj4hLb3_OBEdX17Abb3bYruKm9Iwo-3MajMuQP4IzojEcpQObtg3oBkUliNkLZUNXu-ned0YmDLa-Wa17dyCbyqpIUUEcM8EzFlJCjDY5D5KtvEPkdpcw3Y7HGGUY2CKcebRmJUsGA/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjB-xj4hLb3_OBEdX17Abb3bYruKm9Iwo-3MajMuQP4IzojEcpQObtg3oBkUliNkLZUNXu-ned0YmDLa-Wa17dyCbyqpIUUEcM8EzFlJCjDY5D5KtvEPkdpcw3Y7HGGUY2CKcebRmJUsGA/s1600/1.jpg" height="162" width="320" /></a></div><br /> <br /> <u>Damage control</u><br /> Doctors visit today, cast is still on until a second lot of scans. Apparently damages become more evident around 10 days after incident. There is a chance I’ll get a new cast, or instead of a partial cast I’ve got now, a full cast, possibly more days off also. I got my hopes up, need more bags for shower times now. I’ll get this scan done ASAP sometime tomorrow or Friday, so I can get a report by early next week.<br /> <br /> <i>DumbbroceptionCurlZ (right side only)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <i>Kettlebell squat (single kettlebell on right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>15x12kg</li> <li>20x12kg</li> <li>25x12kg</li> <li>30x12kg</li> <li>35x12kg</li> <li>40x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <i>Kettlebell standing shoulder press (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <u>Notes</u><br /> Despite another fucktarded sleep, I was on fire at work I couldn’t stop. Fatigue as soon as I was walking to the car park, at doctors, until I got home to start training. From there fatigue seemed to have been forgotten and got a decent session done. Squats felt good last night, and even with shit sleep they felt even easier today. It was a complete sweat-fest.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 2 - 10/02/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> 3hrs 35mins clocked overnight feeling fucking exhausted. I had an extended afternoon nap yesterday, affected my ability to sleep on time last night. Nutrition back to normal.<br /> <br /> <u>Damage control</u><br /> Same shit, although I’m finding more functionality is returning to my wrist by accident. Although I do occasionally ping it by accident, like certain keyboard shortcuts, etc. One more thing to note: left knee feels funny every now and then, but seems to be fine when I’m punishing them with squats. Positive overall, I’m eager to get my cast removed tomorrow and arrange a re-scan as soon as possible.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRN-Qy-ZA0-f8o0yEQUGyOIehSiCcNN_mr2w4SD1jOSyE_FfOW5r1F4goq0Pr5CmKyzRlfKyU65LLuVoeTtWHCT6T4Tzm1I_t8ZA1hlMui73__1MOHzuRfrlPkqur_IDGnPEE1-0a1i4E/s1600/2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRN-Qy-ZA0-f8o0yEQUGyOIehSiCcNN_mr2w4SD1jOSyE_FfOW5r1F4goq0Pr5CmKyzRlfKyU65LLuVoeTtWHCT6T4Tzm1I_t8ZA1hlMui73__1MOHzuRfrlPkqur_IDGnPEE1-0a1i4E/s1600/2.JPG" height="192" width="320" /></a></div><br /> I suppose it’s not too bad to have a resting HR as low as 44 (wake up - bed). I don’t feel too old after call, still young at 35 I suppose. Very early days and I am far from my peak.<br /> <br /> <i>Kettlebell floor press (right side only)</i><br /> <ul><li>20x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>40x16kg</li> <li>40x16kg</li> <li>40x16kg</li> <li>20x16kg</li> <li>20x16kg</li> </ul><br /> <i>Dumbbell hambroCurlZ (right side only)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <i>Kettlebell squat (single kettlebell on right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>10x16kg</li> <li>20x16kg</li> <li>10x24kg</li> <li>20x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>40x12kg</li> </ul><br /> <u>Notes</u><br /> Solid effort considering, kettlebell squats are definitely getting stronger. The same goes for the floor presses. Less than 24hrs until my cast comes off, eager for a rescan followed by re-introducing exercise slowly and sensibly. <br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1-zFxxee5aXdjfsMLA1wFzZum1hA_G2_V2LBB3bFa_5jkLTnxvZElsYe2zZfnCX0OGcFDYgRA3naLm13nZulGL6lLTFEF0MkkksMt_Rqf1fly0A8vXShh56oTWWZ-9PUCoTWOcK_SO2o/s1600/1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1-zFxxee5aXdjfsMLA1wFzZum1hA_G2_V2LBB3bFa_5jkLTnxvZElsYe2zZfnCX0OGcFDYgRA3naLm13nZulGL6lLTFEF0MkkksMt_Rqf1fly0A8vXShh56oTWWZ-9PUCoTWOcK_SO2o/s1600/1.JPG" height="106" width="320" /></a></div><br /> <br /> <div style="text-align: center;"><b>Day 1 - 09/02/2015</b></div><br /> <u>The Weekend</u><br /> Balanced. Trained on Saturday, no training on Sunday. Bad move, ate like crap though.<br /> <br /> <u>Rest/Recovery/Nutrition</u><br /> Clocked 5hrs 10mins of sleep, felt like shithouse in the morning, probably too much ferrero rocher from last night. Back on track.<br /> <br /> <u>Damage control</u><br /> Same shit, still on a cast, still limited range of movement in particular rotational movement.<br /> <br /> <i>Kettlebell clean and press (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>15x12kg</li> <li>15x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>15x16kg</li> <li>15x16kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>10x16kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <i>Dumbbell biceptioncurlZ (right side only)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <i>Kettlebell squat (single kettlebell on right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>20x16kg</li> <li>20x24kg</li> <li>10x24kg</li> </ul><br /> <u>Notes</u><br /> Very tired most of the day, very uneventful. Turned 35 today. Cast still on, 2 more days before removal. Tested the FB Charge during kettlebell.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnypBFTg3Bg5ES0m8Zcncb7hlffrtzqTqYfWAvmbaXtZzMRrxOBhyFcOzShYTzRUH3emeV6Is34drWLVv9sU3F7vtNXg3EsSXVvGI0fjNyRIWodb2lsQNVWWr-xsaO99QiVX1_1z-kblI/s1600/1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnypBFTg3Bg5ES0m8Zcncb7hlffrtzqTqYfWAvmbaXtZzMRrxOBhyFcOzShYTzRUH3emeV6Is34drWLVv9sU3F7vtNXg3EsSXVvGI0fjNyRIWodb2lsQNVWWr-xsaO99QiVX1_1z-kblI/s1600/1.JPG" height="46" width="320" /></a></div>ChinoZ32http://www.blogger.com/profile/10275821476586332409noreply@blogger.com0tag:blogger.com,1999:blog-7508293409344832447.post-79574984619713812272015-02-02T23:32:00.001+11:002015-02-07T18:30:22.782+11:00<div style="text-align: center;"><b>Day 6 - 07/02/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Plenty of rest, but not feeling rested. Exhausted today. Nutrition up higher as per usual on weekends.<br /> <br /> <u>Damage control</u><br /> Nothing new to report, wrist is still in cast and putting great care to it. Soreness at low levels.<br /> <br /> <i>Kettlebell floor press (right side only)</i><br /> <ul><li>20x12kg</li> <li>20x12kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>25x24kg</li> <li>25x24kg</li> <li>25x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>50x16kg</li> <li>50x16kg</li> </ul><br /> <i>DumbbrocepCurlZ (right side only)</i><br /> <ul><li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> </ul><br /> <i>Kettlebell lunge (single kettlebell on right side only)</i><br /> <ul><li>20x12kg</li> <li>20x12kg</li> <li>40x12kg</li> <li>40x12kg</li> <li>40x12kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x16kg</li> </ul><br /> <u>Notes</u><br /> Easy session. Another mammoth of a fucking feast tonight.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMl3oj2ovgu9JQKbcefHeDYzaBM7PBLQUbYlPrvlH_p3gA742VEPWdWYCvDjEZLqQ_LQ2lajm6iV3poBSzIuE0X7Mnz1qZRiIl0RC3bih75gEMPY9rpx5P46Kv5xvxMC9JrtqXXaPpHCY/s1600/2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMl3oj2ovgu9JQKbcefHeDYzaBM7PBLQUbYlPrvlH_p3gA742VEPWdWYCvDjEZLqQ_LQ2lajm6iV3poBSzIuE0X7Mnz1qZRiIl0RC3bih75gEMPY9rpx5P46Kv5xvxMC9JrtqXXaPpHCY/s1600/2.jpg" height="320" width="240" /></a></div><br /> Another early birthday present, my GF is the best ever.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 5 - 06/02/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> First morning that I’ve actually felt refreshed despite the real dirty sleep last night. 4hrs 52mins clocked.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSZSPqw_jW67OhQXQn53pJrTjqeWfaEuGB1kSjWR1Qn810KEeAVHRaSqxd3fd5z6Y1vrWt55JDvuvc_-6m6GRoAkcGXP_3XDuSDCByw1h2ofkilZiJg4a357giyy6PD8dtQgP3RX4ZPek/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSZSPqw_jW67OhQXQn53pJrTjqeWfaEuGB1kSjWR1Qn810KEeAVHRaSqxd3fd5z6Y1vrWt55JDvuvc_-6m6GRoAkcGXP_3XDuSDCByw1h2ofkilZiJg4a357giyy6PD8dtQgP3RX4ZPek/s1600/1.jpg" height="180" width="320" /></a></div><br /> Nutrition is still solid. Nearing my 35th birthday although I’m not at my peak, still pretty fucking good considering I’ve spent one week zero training and half a week training one side of the body only at a limited capacity.<br /> <br /> <u>Damage control</u><br /> Nothing new to report. 5 days until cast is cut off and removed.<br /> <br /> <i>DumbbrocepCurlZ (right side only)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> </ul><br /> <i>Kettlebell clean and press (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>20x16kg</li> <li>20x16kg</li> </ul><br /> <i>Kettlebell squat (single kettlebell on right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>10x24kg</li> </ul><br /> <u>Notes</u><br /> Light session, one sided kettlebell squats getting easier. Feast starts nao.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 4 - 05/02/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Struggletown in the rest department with 4hrs 11mins clocked. Too much reading and my mind simply won’t switch off. Regardless of how little sleep I get, I cannot sleep late at night.<br /> Nutrition very solid, a lot more responsible but far from eating bird feed meals either. Far from it.<br /> <br /> <u>Damage control</u><br /> Same, I’ve decided to stop testing wrists so frequently, I’ve just got to let it heal. Quads are sore, pussy legs are really weak at front kettlebell squats. I’ll keep doing them.<br /> <br /> <i>Kettlebell floor press (right side only)</i><br /> <ul><li>20x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>25x24kg</li> <li>25x24kg</li> <li>25x24kg</li> <li>25x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>30x16kg</li> <li>30x16kg</li> <li>30x16kg</li> <li>30x16kg</li> <li>30x16kg</li> </ul><br /> <i>DumbbroceptionCurlZ (right side only)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>15x12.5kg</li> <li>15x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> </ul><br /> <i>Kettlebell lunge (single kettlebell on right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>10x24kg</li> </ul><br /> <u>Notes</u><br /> A very laid back and light session. Things are feeling lighter. I find it fascinating how a fuckton load of leg presses at a much higher load can burn my glutes, literally the entire quadriceps, especially the VL while a much lighter kettlebell (held at a clean position) squat will generate the same feeling. The movement in itself feels like it’s forcibly correcting the movement, otherwise any lazy repetition it becomes a much more painful movement. Good relaxed session anyway. I love training at home. I get home much earlier. That means I can prepare food while training and putting a movie on. Best of all, I can train in my underwear.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 3 - 04/02/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Much better with recovery at 5hrs 59mins. Feeling very recovered and ready to go. Nutrition top fucking notch.<br /> <br /> <u>Damage control</u><br /> Same as yesterday, back to work today so far so good. Driving is a little challenging but keeping a close eye on every single thing I do making sure my wrist isn’t aggravated. Extremely surprised at the level of soreness on quads today from yesterdays light kettlebell squats, perhaps it’s an indication of weakness but I like it. If I can identify weaknesses like that I want to make sure I am able to work on it.<br /> <br /> <i>Kettlebell clean and press (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>20x16kg</li> <li>20x16kg</li> </ul><br /> <i>Dumbbell hambroCurlZ (right side only)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <i>Kettlebell squat (single kettlebell on right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>20x16kg</li> </ul><br /> <u>Notes</u><br /> No mid day walks or rides (for obvious reason). Them kettlebell squats are challenging after 10 reps, fuck me, lots of work to do.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 2 - 03/02/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Solid nutrition, rest not so much. 3hrs 51mins clocked last night.<br /> <br /> <u>Damage control</u><br /> Same as yesterday, back OK because of reduction of time on bed. Wrist mobility has no progress.<br /> <br /> <i>Early morning LIIT</i><br /> <ul><li>Stationary bike 30mins 12km, 2mins off 2mins on</li> </ul><br /> <i>Kettlebell press (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <i>Dumbbell biceptioncurlZ (right side only)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <i>Kettlebell squat (single kettlebell on right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> </ul><br /> <u>Notes</u><br /> Another light session like yesterday. My cast on my left arm is due for removal in 8 days time. For now I will try and explore what I can do without even touching my left arm and will work on re-introducing and tapering movements back after the cast comes off. No work today, told the doc that I should be OK to go back to work tomorrow.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 1 - 02/02/2015</b></div><br /> <u>The Weekend</u><br /> Balanced in terms of nutrition and trianing. Single sided training only at home on Saturday and complete recovery on Sunday. Recovery has taken a hit, haven’t been getting enough sleep.<br /> <br /> <u>Rest/Recovery/Nutrition</u><br /> Still solid, dropping the constant fat fuckery level 3 to just “normal” but always making sure plenty of protein.<br /> <br /> <u>Damage control</u><br /> Back is a bit sore from too much time in bed. Left wrist mobility improved slightly. Right wrist thumb area is sore as usual since accident, all good overall though.<br /> <br /> <i>Kettlebell floor press (right side only)</i><br /> <ul><li>20x12kg</li> <li>20x12kg</li> <li>20x12kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>20x16kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>20x24kg</li> <li>30x16kg</li> <li>30x16kg</li> <li>30x16kg</li> <li>30x16kg</li> </ul><br /> <i>Dumbbell biceptioncurlZ (right side only)</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x12.5kg</li> </ul><br /> <i>Kettlebell clean and press (right side only)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> </ul><br /> <u>Notes</u><br /> A bit lost today, in all sorts. Training was forced but once I started I was fine, a bit late however due to the time it took for some self convincing. I haven’t been back to work since the crash, it is truly testing. Doctors appointment tomorrow to see whether I can go back to work soon. Training will be at home for now I am prepared to do this as long as it takes. I know, and I will fucking make sure of it, I will deck out the garage (my car space) with some decent gear and work on my strength again. ChinoZ32http://www.blogger.com/profile/10275821476586332409noreply@blogger.com0tag:blogger.com,1999:blog-7508293409344832447.post-35957213920749743122015-01-26T22:49:00.000+11:002015-01-31T15:52:16.453+11:00<div style="text-align: center;"><b>Day 3, 4, &amp; 5 - 28 - 30/01/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Plenty of rest over the past three days, nutrition hasn’t been optimal but surprisingly hasn’t really had any effect composition-wise.<br /> <br /> <u>Damage control</u><br /> Mobility with left arm has improved, I estimate approximately 40% improvement. On the first initial days of injury I could only rotate my wrist about 5-10 degrees both ways until I reach 8/10 pain point. Now, I can rotate them at around 90 degrees to the right until a 5/10 pain point with a lesser but still an improvement 20 degrees to the left to around a 5/10 also. Bones and joints still do not feel 100% though but perhaps it’s because I haven’t been active at all. On the surface, my grazes from the trail riding crash earlier this week are on scab level now and are itching clear sign of healing process. Both wrists already had pre-existing injury from front squatting and my right wrist feels a little sore at the thumb area but I have complete mobility unlike the left.<br /> <br /> <i>Training</i><br /> <ul><li>Complete Passive Recovery</li> </ul><br /> <u>Notes</u><br /> I’ve been off work, forcefully by family. And part of the package deal is to lay off the gym for a few days. I was, and stayed at work on the day of the crash. But after mentioning to the gf (who’s a world champion athlete and a nursing student) of symptoms (barely any rotation on the wrist) she FORCED me to go to the doctors and get some scans. Mentally, I’ve had to force myself to just “switch off” and not train leting the bones and body heal, I’m not used to it.<br /> <br /> <div style="text-align: center;"><b>Day 2 - 27/01/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> 4hrs 53mins clocked, feeling recovered enough. Nutrition back on track, lesson learnt on the weekend.<br /> <br /> <u>Damage control</u><br /> <strike>All clear again, good to go.</strike><br /> All clear until the mid day ride. Stacked, summary are noted below. Currently making arrangements to get left wrist scanned to check for damages, I can barely carry light objects with it when gripping is required.<br /> <ul><li>Exterior damage, minor, scrapes and bruises - 4x location: outside left shins/calves, inside right thigh, outside lower bicep/arm to forearm, upper left back</li> <li>8/10 stiffness and pain wrist when pointing thumbs out and extending, where the ulna meets the carpal bones</li> <li>Knees feel a bit sore, maybe just soreness from the ride, minor pain</li> <li>Left shoulder slightly and intermittently sore, minor pain</li> </ul><br /> Update:<br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0w-mMggsINWwxveeR6eyPn1lAWnCN6uVegYwWTNMgf4HeZ6n_qSQxx_cNLb74pTs3lr_l5DC8ghymi6V-cjNNPlUQgi2xKrwBaE_0UV-ee86krtG9NqzG3L_0on6zN5Nf4iDCQdE0pVs/s1600/2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0w-mMggsINWwxveeR6eyPn1lAWnCN6uVegYwWTNMgf4HeZ6n_qSQxx_cNLb74pTs3lr_l5DC8ghymi6V-cjNNPlUQgi2xKrwBaE_0UV-ee86krtG9NqzG3L_0on6zN5Nf4iDCQdE0pVs/s1600/2.jpg" height="320" width="240" /></a></div><br /> Went to the hospital, despite my high level of pain threshold, my GF urged me to get it scanned. I was just going to finish work, go to the gym and sensibly test it. I’m glad I listened. I’ve got several spots on my forearm, in both ulna and radius with very noticeable bone bruising from the X-Rays. I’ve also got 2x hairline fractures at the head of either ulna or radius where it meets my wrist. There was a “displacement” of my girly wrist bones during the fall and this has created a “sail” (?), like a black sail/like image in the X-Rays. In summary, 10 days of cast followed by another assessment by the doctor.<br /> <br /> <i>Midday activity</i><br /> <ul><li>Trail riding (brief flying lessons....) 1hr 4mins 14.6km</li> </ul><br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAV1yxA_aFfAkYo9S62i3LFBnE2qUHLF4MxK_yNXvlWuXaJEdTHbKojySq5QIc4bs4bpdnYoX_5qDsLXwXQ4Rk-QxM3UEVP4Hx2NcWXgRucmmJQYEFxGEO_cqKonsH1NGKlongQlnzCNM/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAV1yxA_aFfAkYo9S62i3LFBnE2qUHLF4MxK_yNXvlWuXaJEdTHbKojySq5QIc4bs4bpdnYoX_5qDsLXwXQ4Rk-QxM3UEVP4Hx2NcWXgRucmmJQYEFxGEO_cqKonsH1NGKlongQlnzCNM/s1600/1.jpg" height="211" width="320" /></a></div><br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Leg extension (6:00PM)</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x68kg</li> <li>10x68kg</li> </ul><br /> <i>Leg press narrow stance balls deep slow motion</i><br /> <ul><li>20x40kg</li> <li>20x40kg</li> <li>20x80kg</li> <li>20x80kg</li> <li>20x120kg</li> <li>20x120kg</li> <li>20x160kg</li> <li>20x160kg</li> <li>20x200kg</li> <li>20x200kg</li> </ul><br /> <i>Cable tricep push down rope attachment single arm (right - randomly)</i><br /> <ul><li>20x20kg</li> <li>20x20kg</li> <li>20x20kg</li> <li>20x20kg</li> <li>20x20kg</li> </ul><br /> <i>Leg press machine calf leg press</i><br /> <ul><li>20x200kg</li> <li>20x200kg</li> <li>20x240kg</li> <li>20x240kg</li> <li>20x240kg</li> <li>20x240kg</li> <li>20x240kg</li> <li>20x240kg</li> <li>20x200kg</li> <li>20x200kg</li> </ul><br /> <i>Dumbbell standing shoulder press single arm (right)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>5x20kg</li> <li>3x22kg</li> <li>10x18kg</li> <li>10x16kg</li> <li>10x16kg</li> </ul><br /> <i>Dumbbell hambrocurlZ single arm (right)</i><br /> <ul><li>10x8kg</li> <li>10x8kg</li> <li>10x8kg</li> <li>10x8kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x8kg</li> <li>10x8kg</li> </ul><br /> <i>Dumbbell single arm bench press</i><br /> <ul><li>40x10kg</li> <li>30x20kg</li> <li>5x36kg</li> <li>12x20kg</li> <li>10x24kg</li> <li>10x28kg</li> </ul><br /> <u>Notes</u><br /> Midday ride was excellent. The climbs were still painful but less so compared to last week. The downhills showed I had a lot more confidence on the two major descents, and confidence I gained, still early days though. I’m now using the Strava network to better monitor my rides. I did stack on the first descent and it was extremely unexpected, my left pedal clicked a rock and sent it flying behind one of my riding partners. One of my riding partners not only observed that I rode much faster through the first descent, I still rode much faster on the second descent despite having just flown and crashed from the first descent, compared to last weeks time. I am sort of relieved that I did crash, this is probably the first real stack I’ve had. He’d described the moment as me “blazing through the trails” then “a rock flew out under you and suddenly you were flying *chuckle*”.<br /> Early evening session was solid. I’m just thankful I can still train a lot of things despite having to work around my left arm. Yes it’s a bummer, but I’m still extremely grateful. There’s research information somewhere that there’s about 18% transfer to the opposite side when only training one side, I’ll take it. I was getting some other gym goers laughing, I was in a more humorous mood than usual, making fun of my upper body right side being bigger than my left at the end of my session, and doing marathon repetition on light weights movements. LULZ.<br /> <br /> EDIT: No regrets on the ride, I fucking loved it. I can’t wait to get back to it.<br /> <br /> <div style="text-align: center;"><b>Day 1 - 26/01/2015</b></div><br /> <u>The Weekend</u><br /> Balanced overall. Movement good, rested on Sunday only with a brosession on Saturday. Plenty of sleep, nutrition out of control though.<br /> <br /> <u>Rest/Recovery/Nutrition</u><br /> 8 hrs 17mins registered sleep. Feeling rested, purposely kept the weekend fairly relaxed and let go of my preferred routine and analness with my weekend chores, ie. cleaning, groceries, etc. Nutrition has been over the top at around fat fuckery level 5, carrying a fair bit of water but in no rush. It just feels like crap carrying extra excess shit when I know how much better I feel when I’m at close to my peak. Water weight I expect will subside by the end of this week.<br /> <br /> <u>Damage control</u><br /> All clear.<br /> <br /> <i>Machine flye high - lowest seat (12:00PM)</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x33kg</li> <li>20x33kg</li> </ul><br /> <i>Cable standing bisolation row</i><br /> <ul><li>20x30kg</li> <li>20x30kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Machine bench press</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x61kg</li> <li>20x61kg</li> <li>20x61kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Cable pull over</i><br /> <ul><li>20x30kg</li> <li>20x30kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Cable curlZ</i><br /> <ul><li>20x20kg</li> <li>20x20kg</li> <li>20x20kg</li> <li>20x30kg</li> <li>20x30kg</li> </ul><br /> <u>Notes</u><br /> Happy Straya day kents. Had a massive sleep, training session was approximately 25mins after I had woken up. Had done the traditional BBQ and a dip in the lake after the session, was a good relaxing day overall. Based on last weeks performance I have made a decision over the weekend to keep this week a deload week.ChinoZ32http://www.blogger.com/profile/10275821476586332409noreply@blogger.com0tag:blogger.com,1999:blog-7508293409344832447.post-87056886280978247792015-01-19T18:37:00.000+11:002015-01-24T22:16:04.667+11:00<div style="text-align: center;"><b>Day 6 - 24/01/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Clocked 5hrs 24mins on the couch, purposely on the couch where I can sleep under the AC. Far too hot anywhere else. Nutrition, too much, LULZ.<br /> <br /> <u>Damage control</u><br /> Not clear like last Saturday, hamstrings are quite punished which is weird because I only did very light Romanians yesterday. I can’t complain though.<br /> <br /> <i>Machine seated row neutral grip (3:50PM)</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Machine bench press</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Cable pull over</i><br /> <ul><li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Cable reverse grip tricep push down</i><br /> <ul><li>20x20kg</li> <li>20x20kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x30kg</li> <li>20x30kg</li> </ul><br /> <i>Cable curlZ</i><br /> <ul><li>20x20kg</li> <li>20x20kg</li> <li>20x20kg</li> <li>20x20kg</li> <li>20x20kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> </ul><br /> <i>Cable rope tricep push down</i><br /> <ul><li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> </ul><br /> <u>Notes</u><br /> Light session only. Fresh from a 2hr nap (is that a nap?) and was still quite sleepy. Pretty fatigued today, spent most of the day on the couch.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 5 - 23/01/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> A very slow start to the morning, but it was a short one. Getting close to the 3hr mark again, clocked 4hr 18min. Feeling not 100% rested, thank fuck for the long weekend.<br /> Nutrition still solid. I find myself eating a lot more now compared to pre-Christmas period, a close high peak in terms of conditioning and body composition. And at the time I was already eating a fair bit. I seem to be eating “without thought”, just instinctively eat what I want. Like eating a shit load of lamb chops tonight, barely fit on my plate, fried 9 eggs mixed with veggies, mayo, and cream cheese for example. Snacked on 4 of the GFs protein bars after, LULZ. I’m starting to really think that what I did for that 1.5 weeks through the holiday period (zero training and fucktardedly high amount of calories very well excess of 15,000 calories per day) is starting to be a good thing. Not so good for my digestive system though but things are back to normal.<br /> <br /> <u>Damage control</u><br /> I’ve pretty much trained majority of the body frequent enough, I found myself barely bitching about DOMS this week. Can’t complain, ready to go today.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Midday work break</i><br /> <ul><li>Brisk walk (from office to oval) - 16x half field length mixed sprints + brisk walk (back to office)</li> </ul><br /> <i>Barbell squat 3 second count pause (6:00PM)</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> </ul><br /> <i>Barbell Romanian deadlift</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>10x60kg</li> <li>10x60kg</li> </ul><br /> <i>Machine row</i><br /> <ul><li>10x26kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> </ul><br /> <i>Machine reverse flye</i><br /> <ul><li>10x19kg</li> <li>10x19kg</li> <li>10x19kg</li> <li>10x19kg</li> <li>10x19kg</li> <li>10x33kg</li> <li>10x33kg</li> <li>10x33kg</li> <li>10x33kg</li> <li>10x33kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> </ul><br /> <i>Front plate raise</i><br /> <ul><li>10x5kg</li> <li>10x5kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> </ul><br /> <u>Notes</u><br /> I’ve had no bouts or sudden fatigue feeling all day. My midday activity was already pre-planned which was simply going to comprise of an easy walk. But for some reason I was itching for some sprints and this time I’ve had a fair few goes at full effort. Felt fucking fantastic I must say.<br /> Post work session was a bit of a surprise. My gf warned me about the excess sprints and trail riding. My legs felt good and I thought I could finish out on top this week improving on what was my first paused squat practice this week only to get mentally annihilated when the reality of going past 80kg was a no go zone. My legs and body all day felt like it could do it, but no dice. No shame, I’ll work on this. This wasn’t an isolated incident as the Romanians experienced the same fate. They were the only two priorities today, kept them light instead and just heavily accessorised the remaining hour. Next weeks adjustment: keep 1x trail riding instead of 2 and keep the sprints to 1 instead of 3.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 4 - 22/01/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Slept in, purposely, needed it again. Clocked 6hrs 55mins, it’s the usual catch up again. Perhaps I just need to embrace that this will happen time to time. And when it does, I just have to accept everything will be later, start/finish work, gym, dinner. Feeling pretty recovered though.<br /> Nutrition is still solid, eating a shit load of meat and all sorts of fatty food. I’m still a good 3kg away from my pre-Christmas condition but I’m now on the 30” waist and probably very close from getting back to 28-30. Retention is impressive, based on clothing my legs are actually thicker than they were, good progress there.<br /> <br /> <u>Damage control</u><br /> Good to go, ready.<br /> <br /> <i>Midday activity</i><br /> <ul><li>Mixed trail riding 49.09mins 14.80km</li> </ul><br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKW-mnlyvCm0Pr6AksyZnFWICfKR4CdGFB8b7zuonhBxdiENNuknn19xlF3G_zLf2LWTEMgFXioxBs6BAOoF7-POh9WM5kUS8wesT4vBSd2NBslpE5IeY7h5kBGL3Z25EdYU7omjGszQQ/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKW-mnlyvCm0Pr6AksyZnFWICfKR4CdGFB8b7zuonhBxdiENNuknn19xlF3G_zLf2LWTEMgFXioxBs6BAOoF7-POh9WM5kUS8wesT4vBSd2NBslpE5IeY7h5kBGL3Z25EdYU7omjGszQQ/s1600/1.jpg" height="308" width="400" /></a></div><br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Dumbbell incline bench press (6:35PM)</i><br /> <ul><li>10x20kg</li> <li>10x20kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x36kg</li> <li>10x36kg</li> <li>5x44kg</li> <li>5x44kg</li> <li>5x52kg</li> <li>5x52kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x64kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>20x40kg</li> <li>10x40kg</li> </ul><br /> <i>Dumbbell seated shoulder press</i><br /> <ul><li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>5x36kg</li> <li>5x36kg</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x44kg</li> <li>5x48kg</li> <li>5x40kg</li> <li>5x40kg</li> <li>10x40kg</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x40kg</li> <li>20x20kg</li> <li>20x20kg</li> </ul><br /> <i>DumbbrohammerCurlZ (randomly)</i><br /> <ul><li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> </ul><br /> <i>Machine flye low - knees off lock</i><br /> <ul><li>10x26kg</li> <li>10x26kg</li> <li>10x33kg</li> <li>10x33kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x47kg</li> <li>10x47kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x61kg</li> <li>10x61kg</li> <li>10x75kg</li> <li>10x82kg</li> <li>10x89kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x54kg</li> </ul><br /> <i>Cable crunch</i><br /> <ul><li>50x50kg</li> <li>50x60kg</li> <li>50x70kg</li> <li>100x40kg</li> </ul><br /> <u>Notes</u><br /> I couldn’t resist a midday solo trail riding at midday. When we went on Tuesday this week we found a firetrail along our route, which is a reserve/nature park. Looking at maps earlier this morning indicated an easy ride, although it was easier than Tuesday, half of the route contained climbs. Although legs are conditioned and I feel that the ride was beneficial. It was short, not overly demanding. Any more it’d probably be more demanding. I’ll monitor weights performance and composition over the next coming weeks to make sure there aren’t any undesired (losing gainZ or loss of strength) effects. Otherwise THIS is my max riding for the week, no more (casual around the lake riding on the weekend does not count).<br /> After work session was mostly a struggle, ran out of bacon just after work. All good, still solid effort.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 3 - 21/01/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Total sleep registered at 4hrs 52mins. There was a very brief slow start to the day, so that’s an improvement. Feeling quite recovered despite yesterdays efforts. Feeling great. Nutrition greasy, the way I like it.<br /> <br /> <u>Damage control</u><br /> Feeling good and refreshed. Strength endurance might be a different story but the rest of the day will tell. Again, nothing particularly stands out, most things are probably sore but nothing that stands out or significant enough for me to take notice<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Midday work break</i><br /> <ul><li>Brisk walk (from office to oval) - 25mins warm up + 16x half field length 50% sprints + brisk walk (back to office)</li> </ul><br /> <i>Leg extension (5:30PM - waiting for squat rack)</i><br /> <ul><li>10x26kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x40kg</li> <li>10x40kg</li> </ul><br /> <i>Cable pull over (still waiting for the squat rack)</i><br /> <ul><li>10x30kg</li> <li>10x30kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x70kg</li> <li>10x70kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x90kg</li> <li>10x90kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x60kg (squat rack available - brb)</li> <li>10x50kg</li> <li>10x50kg</li> </ul><br /> <i>Barbell squat 3 second count pause</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x90kg</li> <li>4x100kg</li> <li>2x105kg</li> <li>1x110kg</li> <li>1x115kg</li> <li>1x115kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x80kg</li> </ul><br /> <i>Barbell rack deadlift-to-paused shrug</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>5x260kg</li> <li>5x260kg</li> <li>5x280kg</li> <li>5x280kg</li> <li>5x260kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>5x180kg</li> </ul><br /> <i>Preacher curlZ</i><br /> <ul><li>50x20kg</li> <li>20x32kg</li> </ul><br /> <u>Notes</u><br /> Extremely surprised with energy levels all day. No bouts of fatigue at all in the office. Solid office break, I was even able to fit in a 100% effort on a sprint for testing and I was amazed at how good the explosiveness felt. It definitely gets the heart working.<br /> Post work session was solid. Squats very slowly improving, tested mentally and also persisting with form/technique work in the form of paused squats. I thought...felt I could to 120kg, but more work is required.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 2 - 20/01/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> This morning/today could have easily been a repeat of yesterday. Forced myself to break the cycle, first at work again before 7AM but it’s going to be a challenging day. Some dude at work wanted to ride trails today, so that’ll be fun. Nutritionally solid, fat, meat and veggies. Very close to my old condition/state pre-holidays and I seem to be keeping a good amount of muscle retention. Weird.<br /> <br /> <u>Damage control</u><br /> All good, adaptation well in place. Nothing particularly stands out in terms of soreness.<br /> <br /> <i>Midday activity</i><br /> <ul><li>Trail riding 57mins 13.59km (PB - no stack/faceplants)</li> </ul><br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5n5BqumsP0CdDuTLHqXiYh68CF4R3QaC3NVmn06UMJfotRPKRp9gfTdf07ZyyU8szC3Na4nTM3JfHS_zX334RC1-h9Hs-HEkpqLAtEvoAfLbTlVe9p1j9DTj1AAxJkD1ZrOrXlUg4zh4/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5n5BqumsP0CdDuTLHqXiYh68CF4R3QaC3NVmn06UMJfotRPKRp9gfTdf07ZyyU8szC3Na4nTM3JfHS_zX334RC1-h9Hs-HEkpqLAtEvoAfLbTlVe9p1j9DTj1AAxJkD1ZrOrXlUg4zh4/s1600/1.jpg" height="483" width="640" /></a></div><br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Dumbbell bench press (5:05PM)</i><br /> <ul><li>10x20kg</li> <li>10x20kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x36kg</li> <li>10x36kg</li> <li>10x44kg</li> <li>10x44kg</li> <li>10x52kg</li> <li>10x52kg</li> <li>5x64kg</li> <li>5x64kg</li> <li>5x72kg</li> <li>5x72kg</li> <li>5x68kg</li> <li>5x68kg</li> <li>5x64kg</li> <li>5x64kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Dumbbell flye incline bench</i><br /> <ul><li>10x16kg</li> <li>10x16kg</li> <li>10x18kg</li> <li>10x18kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x36kg</li> <li>10x40kg</li> <li>10x44kg</li> <li>10x48kg</li> <li>10x44kg</li> <li>10x40kg</li> <li>10x36kg</li> <li>10x36kg</li> </ul><br /> <i>Dumbbell seated shoulder press</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x36kg</li> <li>10x36kg</li> <li>5x40kg</li> <li>5x44kg</li> <li>5x44kg</li> <li>5x48kg</li> <li>5x44kg</li> <li>10x36kg</li> <li>10x36kg</li> <li>10x36kg</li> <li>10x28kg</li> <li>10x28kg</li> </ul><br /> <i>Cable bisolated lateral raise</i><br /> <ul><li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> </ul><br /> <u>Notes</u><br /> PB with the mountain bike trail riding (ignore “running”, FitBit seems to be lagging can’t log rides with GPS) as my midday break at work. I kept up with an avid rider through all the climbs. I fell back just slightly and briefly a couple of times during the intense, and immensely exciting ride downhill/speedy and narrow twisty trails. All without a scratch and face-planting anything, only a couple of close calls. I won’t do this sort of training regularly but I have agreed to at least having this as a once-a week activity. Otherwise, it’s counter productive to my strength goals. My confidence and knowledge of my own bike has been tested and requires developing. The routes I took were far from optimal and I’m surprised I stayed on my bike the entire time. I did veer off to the bushes a couple of times though, LULZ. Overall, I would describe this as “refreshing”.<br /> I felt completely low on bacon before and majority of my after work training session. I seem to have come good after an hour and a bit. Overall solid. I am going back to my deload/fucking-around routine. My main concern is that I can be inconsiderate when I use the rack which is the only one in the gym. Barely anyone will ask me how many sets I’ve got left, but I know they are hanging. Some do, but rarely. And I could be under that rack for the entire 2hrs without any difficulties, you know, getting 80 sets down.... LULZ.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 1 - 19/01/2015</b></div><br /> <u>The Weekend</u><br /> Perfect, balanced. Broception weights session on Saturday and a 1.5hr (different times) mixed ZERGRUSH/sunday cruising on the mountain bike on Sunday. Kept nutrition to fat fuckery level 3 but made better choices with foods. Well rested.<br /> <br /> <u>Rest/Recovery/Nutrition</u><br /> Clocked 8 hrs 9mins overnight but I had to sacrifice not going to work to do it. I felt like I needed to do it. The fucktarded sleep patterns all week last week caught up to me. Nutrition back to fat fuckery level 1.<br /> <br /> <u>Damage control</u><br /> Feeling pretty fresh despite the reintroduction of mountain biking.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Barbell squat 3 second count pause (2:10PM)</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x90kg</li> <li>3x100kg</li> <li>2x105kg</li> <li>1x110kg</li> <li>1x115kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x60kg</li> <li>5x60kg</li> </ul><br /> <i>Barbell rack deadlift-to-paused shrug</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>5x260kg</li> <li>5x260kg</li> <li>3x280kg</li> <li>5x260kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> </ul><br /> <i>Leg press narrow stance balls deep ZERGRUSH</i><br /> <ul><li>10x80kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x80kg</li> </ul><br /> <i>SUPERSET</i><br /> <br /> <i>Leg press machine calf raise ZERGRUSH</i><br /> <ul><li>20x80kg</li> <li>20x80kg</li> <li>20x80kg</li> <li>20x80kg</li> <li>20x80kg</li> </ul><br /> <i>Cable pull over ZERGRUSH</i><br /> <ul><li>10x30kg</li> <li>10x30kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x80kg</li> <li>10x80kg</li> </ul><br /> <u>Notes</u><br /> Midday walk complete with a bout of shorter interval training at medium levels. Feeling good.<br /> Solid session immediately after moderate interval sprints+walk. Squats improved. A bit more structure into the session.ChinoZ32http://www.blogger.com/profile/10275821476586332409noreply@blogger.com0tag:blogger.com,1999:blog-7508293409344832447.post-19725608041465544292015-01-12T22:47:00.002+11:002015-01-17T18:15:14.524+11:00<div style="text-align: center;"><b>Day 6 - 17/01/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Pretty solid rest at 5hrs 26mins, busy all morning and mid afternoon. Nutrition uppped to level 3 fat fuckery, as usual for the weekends. Plenty of fatty meat and veggies.<br /> <br /> <u>Damage control</u><br /> All clear, ready to go.<br /> <br /> <i>Machine preacher curlZ (3:00PM)</i><br /> <ul><li>10x20kg</li> <li>10x20kg</li> <li>10x25kg</li> <li>10x25kg</li> <li>10x25kg</li> <li>10x25kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x39kg</li> <li>10x39kg</li> <li>10x46kg</li> <li>10x46kg</li> <li>10x53kg</li> <li>10x53kg</li> <li>10x46kg</li> <li>10x46kg</li> <li>10x39kg</li> <li>10x39kg</li> <li>10x32kg</li> <li>10x32kg</li> </ul><br /> <i>Cable rope tricep push down</i><br /> <ul><li>10x30kg</li> <li>10x30kg</li> <li>10x30kg</li> <li>10x35kg</li> <li>10x35kg</li> <li>10x35kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x45kg</li> <li>10x45kg</li> <li>10x45kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x45kg</li> <li>10x45kg</li> <li>10x45kg</li> <li>10x40kg</li> <li>10x40kg</li> </ul><br /> <i>Cable bisolated pull down</i><br /> <ul><li>10x26kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x33kg</li> <li>10x33kg</li> <li>10x33kg</li> <li>10x33kg</li> <li>10x33kg</li> </ul><br /> <i>Machine seated neutral grip row</i><br /> <ul><li>10x26kg</li> <li>10x26kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x61kg</li> <li>10x61kg</li> </ul><br /> <i>Leg press narrow stance balls deep</i><br /> <ul><li>10x40kg</li> <li>10x40kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x120kg</li> <li>10x120kg</li> <li>10x160kg</li> <li>10x160kg</li> <li>10x200kg</li> <li>10x200kg</li> </ul><br /> <i>Leg press machine calf raise</i><br /> <ul><li>10x80kg</li> <li>10x160kg</li> <li>10x200kg</li> <li>10x200kg</li> <li>10x240kg</li> <li>10x240kg</li> <li>10x240kg</li> <li>10x240kg</li> <li>20x240kg</li> <li>20x240kg</li> </ul><br /> <i>Leg extension</i><br /> <ul><li>10x33kg</li> <li>10x33kg</li> <li>10x33kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x33kg</li> <li>10x33kg</li> <li>10x33kg</li> </ul><br /> <i>BarbrocepcurlZ</i><br /> <ul><li>20x10kg</li> <li>20x10kg</li> <li>20x10kg</li> <li>20x10kg</li> <li>20x10kg</li> </ul><br /> <i>Machine bench press</i><br /> <ul><li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> </ul><br /> <u>Notes</u><br /> Walked in the gym, told myself I’d do some solid paused squats. I did a set with the bar, feeling uninspired I shifted to an uninspiring session instead.<br /> <br /> <div style="text-align: center;"><b>Day 5 - 16/01/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Slept in which had to be done, it got me to 5hrs 31mins of sleep. Otherwise it would have been another 3hr day, not good. I need to turn my brain off at night and I haven’t been doing a good job of that all of this week.<br /> Nutrition solid, so much meat, so much vegetables.<br /> <br /> <u>Damage control</u><br /> Soreness is like a background noise now, mobility unaffected, all good to go.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Machine shoulder press (6:52PM)</i><br /> <ul><li>10x15kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x25kg</li> <li>10x25kg</li> <li>10x25kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x39kg</li> <li>10x39kg</li> <li>10x39kg</li> <li>5x53kg</li> <li>5x53kg</li> <li>5x53kg</li> <li>10x32kg</li> <li>10x32kg</li> </ul><br /> <i>Front plate raise</i><br /> <ul><li>10x5kg</li> <li>10x5kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x15kg</li> <li>10x15kg</li> </ul><br /> <i>Cable lateral raise</i><br /> <ul><li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x10kg</li> <li>10x10kg</li> </ul><br /> <i>Barbell Anderson/concentric squat - bar on stomach below chest level</i><br /> <ul><li>10xBar</li> <li>10xBar</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x100kg</li> <li>10x100kg</li> <li>5x140kg</li> <li>10x140kg</li> <li>10x140kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>10x180kg</li> <li>10x180kg</li> <li>5x140kg</li> <li>10x140kg</li> <li>10x140kg</li> <li>10x100kg</li> <li>10x100kg</li> </ul><br /> <i>Barbell rack deadlift-to-paused shrug</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x180kg</li> <li>5x180kg</li> </ul><br /> <u>Notes</u><br /> Early afternoon walk (from work to oval), a bout of light intensity interval sprints (8x full length oval), and a walk back. Felt good. Got home after another busy day, had one of those "I could easily just skip today's session" moment, but it was only a whisper. Got to the gym, good effort all up.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 4 - 14/01/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Only 3hrs 26mins clocked, feeling very tired today. It’s my fault, I’ve been doing as much reading as I can about the subject of “Halal Certification”. Not much, if any, gainZ for this week.<br /> Nutritionally good, zero complaints.<br /> <br /> <u>Damage control</u><br /> Most if not all things seem clear. Adaptation, how awesome is it.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Barbell good morning (6:10PM)</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5xBar</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> </ul><br /> <i>Machine seated row reverse grip</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>10x61kg</li> <li>10x61kg</li> <li>10x82kg</li> <li>10x82kg</li> <li>10x110kg</li> <li>10x110kg</li> <li>10x143kg</li> <li>10x143kg</li> <li>10x143kg</li> <li>10x89kg</li> <li>10x89kg</li> <li>10x89kg</li> <li>10x89kg</li> <li>10x89kg</li> <li>10x89kg</li> <li>10x89kg</li> </ul><br /> <i>Cable standing bisolation row</i><br /> <ul><li>10x30kg</li> <li>10x30kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x70kg</li> <li>10x70kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x90kg</li> <li>10x90kg</li> <li>10x100kg</li> <li>10x100kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> </ul><br /> <i>Machine flye high - lowest seat</i><br /> <ul><li>10x26kg</li> <li>10x26kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>10x75kg</li> <li>10x75kg</li> </ul><br /> <i>Leg extension</i><br /> <ul><li>10x40kg</li> <li>10x40kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x61kg</li> <li>10x61kg</li> </ul><br /> <i>Dumbbell lateral raise</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x16kg</li> <li>10x16kg</li> </ul><br /> <u>Notes</u><br /> My midday brisk walk is becoming a LIIT (Light Intensity Interval Training). I walked to the oval (20 minutes walk), do a jog/run at full football field length, walk back, repeat for 20 - 30 mintues, then walk back. I found myself doing more interval on my way back to the office.<br /> Session wasn't optimal, lacked some bacon however a good effort despite the humongous 3hr sleep.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 3 - 13/01/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Feeling better recovered than yesterday despite the decreased sleep time, despite the lowest total sleep time count thus far for this week, weird. 4hrs 19mins registered sleep with interruptions increased to the 42 minute mark. Nutrition solid, I’ve not yet restored my pre-holiday condition but there are pluses and minuses with that. Very close though, veins are starting to get very angry again.<br /> <br /> <u>Damage control</u><br /> Legs are JUST starting to feel sore, 10 days continuous training (minus the rest Sunday) and adaptation is awesome. No major issues, niggling shoulder appears to have cleared since returning to training.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Cable pull over (5:35PM)</i><br /> <ul><li>10x30kg</li> <li>10x30kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x70kg</li> <li>10x70kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x90kg</li> <li>10x90kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x80kg</li> </ul><br /> <i>Leg press balls deep narrow stance</i><br /> <ul><li>10x80kg</li> <li>10x80kg</li> <li>10x120kg</li> <li>10x120kg</li> <li>10x160kg</li> <li>10x160kg</li> <li>10x200kg</li> <li>10x200kg</li> <li>5x240kg</li> <li>5x240kg</li> <li>5x280kg</li> <li>5x280kg</li> <li>5x320kg</li> <li>5x320kg</li> <li>5x340kg</li> <li>5x340kg</li> <li>10x200kg</li> <li>10x200kg</li> <li>10x200kg</li> <li>10x200kg</li> </ul><br /> <i>DumbbrocepThorZ</i><br /> <ul><li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> </ul><br /> <i>Machine bench press</i><br /> <ul><li>10x26kg</li> <li>10x26kg</li> <li>10x33kg</li> <li>10x33kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x47kg</li> <li>10x47kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x68kg</li> <li>10x82kg</li> <li>5x96kg</li> <li>5x110kg</li> <li>5x110kg</li> <li>10x61kg</li> <li>10x61kg</li> <li>10x61kg</li> <li>10x61kg</li> <li>10x61kg</li> </ul><br /> <i>Leg press machine calf raise</i><br /> <ul><li>10x80kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x160kg</li> <li>10x160kg</li> <li>10x240kg</li> <li>10x240kg</li> <li>10x280kg</li> <li>10x280kg</li> <li>10x320kg</li> <li>10x320kg</li> <li>10x360kg</li> <li>10x360kg</li> <li>10x400kg</li> <li>10x420kg</li> <li>10x200kg</li> <li>10x200kg</li> <li>10x200kg</li> <li>10x200kg</li> </ul><br /> <i>BarbrocepcurlZ wide gripZ</i><br /> <ul><li>20x10kg</li> <li>20x10kg</li> <li>20x10kg</li> <li>20x15kg</li> <li>20x15kg</li> </ul><br /> <u>Notes</u><br /> Midday walk shortened but I added some Light Intensity Interval Training at the oval.<br /> Solid session, ensured all accessory work only. Zero issues.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 2 - 12/01/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Tired as fuck, but I still got up early enough (still later than my preferred time) that I’ve restored my schedule for today. Sleep duration total shows 4hrs 29mins, with a reduced amount of disruptions. Nutrition solid, back to grease, beautifully fatty meat, a shit load of eggs, veggies swimming in butter, and other greasy goodness.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbfMX_t0VaKMOFGlIrrYN_AmKwPldl61Rjd5i8-aQs7DECIBW7FGJYhPlBwi80X4j9HMTmcyG-7XJs1PpTwx-tLTD1J6NHvQCyl-OU1nmmW1GBBRw-SGEGi0PSfNQG8hhnXpgRi30rrvM/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbfMX_t0VaKMOFGlIrrYN_AmKwPldl61Rjd5i8-aQs7DECIBW7FGJYhPlBwi80X4j9HMTmcyG-7XJs1PpTwx-tLTD1J6NHvQCyl-OU1nmmW1GBBRw-SGEGi0PSfNQG8hhnXpgRi30rrvM/s1600/1.jpg" height="315" width="320" /></a></div><br /> <u>Damage control</u><br /> All good, body is ready for more punishment.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Barbell sumo deadlift (5:30PM)</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>3x140kg</li> <li>3x180kg</li> <li>3x180kg</li> <li>3x200kg</li> <li>3x180kg</li> <li>3x180kg</li> <li>3x140kg</li> <li>3x140kg</li> <li>3x140kg</li> <li>3x140kg</li> <li>3x180kg</li> <li>3x140kg</li> <li>3x140kg</li> </ul><br /> <i>Dumbbell bench press</i><br /> <ul><li>10x20kg</li> <li>10x20kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>5x56kg</li> <li>5x56kg</li> <li>5x64kg</li> <li>5x72kg</li> <li>5x76kg</li> <li>5x64kg</li> </ul><br /> <i>Dumbbell incline flye</i><br /> <ul><li>10x20kg</li> <li>10x20kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x44kg</li> <li>10x44kg</li> </ul><br /> <i>Anderson/concentric squat - bar stomach/below chest level</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x180kg</li> <li>5x180kg</li> </ul><br /> <i>Barbell 5 second count pause squat</i><br /> <ul><li>5x60kg</li> <li>5x60kg</li> </ul><br /> <i>Machine flye low - knees off lock</i><br /> <ul><li>10x26kg</li> <li>10x26kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>10x68kg</li> </ul><br /> <i>BarbrocepCurlZ</i><br /> <ul><li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> </ul><br /> <i>Cable reverse gripZ triception push down</i><br /> <ul><li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> </ul><br /> <u>Notes</u><br /> Got to do my midday walk. It was extended a little bit because I found a stray dog and knocked around the neighborhood to see if it belonged to one of the nearby houses I found him at. I found a nice young lass that immediately offered to take him to domestic services. Fingers crossed he has a chip in him.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw6XwBjjhxCESVXEr0tM4I7sG3oh9xiOxHM1XGeyUtZQK4l6GLD595h0u2C4UGyxknQSxvOFcxxS6kEb1KN9TG5agWAmzRDKml39M6MH7f6k4C-QMxhRLtbWxHfWN2xcdTXel39EOEB-Q/s1600/2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw6XwBjjhxCESVXEr0tM4I7sG3oh9xiOxHM1XGeyUtZQK4l6GLD595h0u2C4UGyxknQSxvOFcxxS6kEb1KN9TG5agWAmzRDKml39M6MH7f6k4C-QMxhRLtbWxHfWN2xcdTXel39EOEB-Q/s1600/2.jpg" height="320" width="240" /></a></div><br /> I had to mix a can of energy drink with my BCAAs just before training because I was tired as fuck as my energy levels all fucking day was pretty shot. Solid session, but everything felt heavier than what they should have. Zero issues.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 1 - 12/01/2015</b></div><br /> <u>The Weekend</u><br /> Very balanced. Had a solid weights training session on Saturday while yesterday (Sunday) all I did was sleep and watch TV. Interwebz was down so I could not do any online studies. Nutritionally fat-fuckery level 3 all weekend. Salt-heavy food, lots of water weight, there was a 4.5kg difference from end of Friday and end of Sunday, LULZ. Spent $140 worth of food in one sitting on Saturday night, fucking amazing (but not for my wallet).<br /> <br /> <u>Rest/Recovery/Nutrition</u><br /> Very late start today, rocked in the office at around 11:30AM. I had a shit load of interruptions from them cold/sweats at night. Stayed in bed a bit longer but refused to take the day off, my lower back doesn’t feel too well when I stay in bed for an extended amount of time. Despite registering 7hrs 54mins of sleep, I felt pretty tired most of the day.<br /> Nutritionally back to fat-fuckery level 1. All the weekend water, ALL of it gone, LULZ.<br /> <br /> <u>Damage control</u><br /> Everything is sore at low levels, but feeling pretty mobile. Lower back a bit sore due to extended sleep.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Barbell squat 3 second count pause (7:00PM)</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>3x100kg</li> <li>2x105kg</li> <li>2x105kg</li> <li>3x100kg</li> <li>3x100kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> </ul><br /> <i>Dumbbell bench press</i><br /> <ul><li>10x20kg</li> <li>10x20kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>5x52kg</li> <li>5x52kg</li> <li>5x64kg</li> <li>5x76kg</li> <li>5x64kg</li> <li>5x64kg</li> <li>5x64kg</li> <li>5x64kg</li> <li>5x64kg</li> <li>5x56kg</li> <li>5x56kg</li> <li>5x56kg</li> <li>5x56kg</li> <li>5x56kg</li> </ul><br /> <i>Rack deadlift to paused shrug</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>3x260kg</li> <li>3x260kg</li> <li>3x280kg</li> <li>3x300kg</li> <li>3x310kg</li> <li>3x260kg</li> <li>5x180kg</li> <li>5x180kg</li> </ul><br /> <u>Notes</u><br /> Didn’t do my midday walk. Worked straight through in the office without the break, late start in the gym. Squats felt weaker due to lower back soreness from extended period of time in bed. The rest of the session felt pretty good. All in all though, pretty solid considering todays circumstances.ChinoZ32http://www.blogger.com/profile/10275821476586332409noreply@blogger.com0tag:blogger.com,1999:blog-7508293409344832447.post-85146296391603460092015-01-05T21:11:00.000+11:002015-01-10T18:04:10.971+11:00<div style="text-align: center;"><b>Day 6 - 10/01/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Feeling rested. Clocked only 4hrs 22mins. GF reports that I need to address the grinding of my teeth in my sleep, she’s surprised that I’ve actually still got my teeth. I’ll have that address. Fat-fuckery weekend in full swing. Had a mammoth feast last night and got a hot date tonight, the weekend feast continues.<br /> In terms of LULZ, I had a very close PB of a bog. Biggest one for this year anyway. It was like.... a just born baby infant holding a fully grown apple. Last time I had this ginormous bog I had to reach out from our balcony apartment to break off a piece of stick from a eucalyptus tree and break the monstrosity bog with it. This time wasn’t very water efficient and had used 5 flushes, and I had to let the bog sit and break down for a full hour on the fifth and that did the trick.<br /> <br /> <u>Damage control</u><br /> Most things are cooling down although most things are tender to the touch adaptation has well and taken over I found that my movements were not hindered at all today. Wrists got tender during my cleans today but as I’m typing this now, it’s as if nothing had happened.<br /> <br /> <i>Barbell 3 second count pause (2:50PM)</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x70kg</li> <li>5x80kg</li> <li>3x100kg</li> <li>2x105kg</li> <li>1x110kg</li> <li>1x115kg</li> <li>3x80kg</li> <li>3x80kg</li> <li>3x80kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> </ul><br /> <i>Barbell paused close grip bench press</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x40kg</li> <li>5x40kg</li> <li>3x60kg</li> <li>3x60kg</li> <li>3x70kg</li> <li>3x80kg</li> <li>3x80kg</li> <li>5x60kg</li> <li>10x60kg (non-paused)</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> </ul><br /> <i>Barbell Romanian deadlift</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x100kg</li> </ul><br /> <i>Machine flye low - knees off lock</i><br /> <ul><li>10x26kg</li> <li>10x26kg</li> <li>10x33kg</li> <li>10x33kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x47kg</li> <li>10x47kg</li> <li>10x54kg</li> <li>10x54kg</li> </ul><br /> <i>Cable reverse grip tricep push down</i><br /> <ul><li>20x30kg</li> <li>20x30kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x50kg</li> <li>20x50kg</li> </ul><br /> <i>SUPERSET</i><br /> <br /> <i>Cable pull over</i><br /> <ul><li>10x30kg</li> <li>10x30kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x50kg</li> <li>10x50kg</li> </ul><br /> <i>Barbell clean paused front squat</i><br /> <ul><li>10xBar</li> <li>5xBar</li> <li>5x40kg</li> <li>5x40kg</li> </ul><br /> <i>Barbell Andrerson/concentric squat - bar stomach/below chest</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x180kg</li> <li>5x180kg</li> </ul><br /> <i>L-sit pull up - paused on top slow negative</i><br /> <ul><li>5</li> <li>5</li> </ul><br /> <u>Notes</u><br /> What would usually be a kettlebell body weight session which I prefer set of movements on the weekend, today became another gym session. The GF now has Saturday shifts at the gym (while being a professional athlete, World Champion - 2nd year in a row, finance staff, and studying at the University full time), I thought I’d do my Saturday movement in the gym. Paused squats are coming along slowly. Foundations are stronger. Plenty of accessory work but nothing over-reaching. I extended this session slightly to 2.5hrs in duration. Versy surprised at my work capacity especially for a Saturday, and that it’s an early session. Productive morning, productive afternoon, play time when the sun goes down.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 5 - 09/01/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Felt like a better (not as slow) start to the morning with the usual pattern, less sleep. It took a bit to get to bed, it was OK. On top of non-sleep period, it equated to close to or above an hour.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAXx2W7MvHdsDFRJwis8bsJYtQZdABR89XGQ2e0lo-BJt_PwgjJJ4b1dGBaVfkZrdx6uvgbMJ0KUSVy9SKKET0pfsiaVoeLSweUHR0KrcpUHZ5_knum5Q8due7zu6DaZxUbIcUCyWFCpk/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAXx2W7MvHdsDFRJwis8bsJYtQZdABR89XGQ2e0lo-BJt_PwgjJJ4b1dGBaVfkZrdx6uvgbMJ0KUSVy9SKKET0pfsiaVoeLSweUHR0KrcpUHZ5_knum5Q8due7zu6DaZxUbIcUCyWFCpk/s1600/1.jpg" height="145" width="320" /></a></div><br /> Greasy meat and lots of vegetable creativeness, no issues, I love it. GF comments on how much water and leaner I’ve gotten, how rapid, after Christmas fat fuckery. I said the same thing. As I was preparing for the weekend fat-fuckery level 3 (upping only because felt light), the number on the scales have remained unchanged all win. High five.<br /> <br /> <u>Damage control</u><br /> Everything is tender to touch. Upper back and chest DOMS are pretty solid. Even poking my fingers in between my ribs, the tissue is very sore to touch. Legs however are feeling “itchy” inside as if a healing scab that’s gone itchy. The fact that I can move better, sitting and standing are much easier and less of a challenge, is a reinforcement to this observation. Legs today are ready for a 5th round today.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Dumbbell bench press (5:20PM)</i><br /> <ul><li>20x20kg</li> <li>20x20kg</li> <li>20x28kg</li> <li>20x28kg</li> <li>20x36kg</li> <li>20x36kg</li> <li>20x44kg</li> <li>20x44kg</li> <li>20x48kg</li> <li>20x48kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x36kg</li> <li>20x36kg</li> <li>20x36kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x32kg</li> </ul><br /> <i>Dumbbell row</i><br /> <ul><li>10x16kg</li> <li>10x16kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x34kg</li> <li>10x34kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> </ul><br /> <i>Preacher curlZ</i><br /> <ul><li>20x20kg</li> <li>20x20kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x20kg</li> <li>20x20kg</li> </ul><br /> <i>Cable crunch</i><br /> <ul><li>50x50kg</li> <li>50x60kg</li> </ul><br /> <u>Notes</u><br /> Kept it light only. Despite recovery and adaptation, I thought I’d start to taper down until Monday next week. Another person at the gym asks me for tips on putting on weight. Asked me if I competed. I told him I’d only competed powerlifting once, and from there I’m just working in strength (but taking a break for over six months now, planning to hone on strength when I get my dream/home gym set up). I chuckled, he also asked “how about body building?”. LULZWHUT?!<br /> <br /> <br /> <div style="text-align: center;"><b>Day 4 - 08/01/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Slow start in the morning with the longer 6hrs 10mins clocked. Reduced non-sleep period from the usual 45mins this week to exactly 30mins. On the positive note, I’m sure the 4hrs+ is better for my battered body than a sub 4hrs sleep. <br /> Nutrition solid, sticking to fat-fuckery lvl1. Some observations: I’m 3-4kg away from what I was before the holiday 2 week fat-fuckery lvl 20. I’ve dropped 6kg of the 10kg+ from the two weeks, and I’ve stayed on that weight all of this week, and that drop took 1 day, the very first day. Throughout the week I am noticeably dropping body fat (I say this because I got rid of all the water on first day, and no scale changes all week). And I am really appreciating my thicker legs.<br /> <br /> <u>Damage control</u><br /> Sore as fuck top to bottom. Wrist test from yesterday indicates no impact to wrists today, very good progress.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Leg press narrow stance balls deep (5:47PM)</i><br /> <ul><li>10x40kg</li> <li>10x40kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x120kg</li> <li>10x120kg</li> <li>10x160kg</li> <li>10x160kg</li> <li>10x200kg</li> <li>10x200kg</li> <li>10x240kg</li> <li>10x240kg</li> <li>10x240kg</li> <li>5x280kg</li> <li>5x280kg</li> <li>5x320kg</li> <li>5x320kg</li> <li>5x320kg</li> <li>10x240kg</li> <li>10x240kg</li> </ul><br /> <i>SUPERSET</i><br /> <br /> <i>Leg press machine calf raise</i><br /> <ul><li>10x40kg</li> <li>10x40kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x120kg</li> <li>10x120kg</li> <li>10x160kg</li> <li>10x160kg</li> <li>10x200kg</li> <li>10x200kg</li> <li>10x240kg</li> <li>10x240kg</li> <li>10x240kg</li> <li>10x280kg</li> <li>10x280kg</li> <li>10x320kg</li> <li>10x320kg</li> <li>10x320kg</li> <li>10x320kg</li> <li>10x320kg</li> </ul><br /> <i>Barbell three second count pause</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>3xBar</li> <li>3x60kg</li> <li>3x60kg</li> </ul><br /> <i>Machine flye high - lowest seat</i><br /> <ul><li>10x33kg</li> <li>10x33kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>10x82kg</li> <li>10x82kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x47kg</li> <li>10x47kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x61kg</li> <li>10x61kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>BarbrocepCurlZ - narrow/wide gripZ</i><br /> <ul><li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x15kg</li> <li>20x15kg</li> <li>20x15kg</li> <li>20x15kg</li> <li>20x15kg</li> <li>20x15kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> </ul><br /> <i>Machine seated row reverse grip</i><br /> <ul><li>10x19kg</li> <li>10x19kg</li> <li>10x33kg</li> <li>10x33kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x47kg</li> <li>10x47kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x61kg</li> <li>10x61kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x82kg</li> <li>10x82kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Rope reverse grip tricep push down</i><br /> <ul><li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> </ul><br /> <u>Notes</u><br /> Same deal, I could barely walk, sit, and stand all day. Walked in the gym, not planning to train anything below waist all day. Somehow I found myself hovering to the leg press. The soreness is and isn’t a lie, funny. I also did not expect to do any form of squats considering the condition my legs are in. But the very light paused squats were a nice stretch. Filled the rest of the remaining time with accessory work only.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 3 - 07/01/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Rest and recovery improved with 4hrs 28mins sleep registered. “Awake” and restlessness is still on the high side but the cooler night has improved sleep quality. <br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_s_IElc-nTpm2d14B2jouZGHBxJ8c11dumwZrO2Pk0eSsIHjyTSCKKUGlHuaJZX0fQy45kDhm1ynwFQqrw9pigc-7PDnRUZg1muddlA2OZtT9JKmLSzaVrDNvkw5JLVZmSk_Popu2ECg/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_s_IElc-nTpm2d14B2jouZGHBxJ8c11dumwZrO2Pk0eSsIHjyTSCKKUGlHuaJZX0fQy45kDhm1ynwFQqrw9pigc-7PDnRUZg1muddlA2OZtT9JKmLSzaVrDNvkw5JLVZmSk_Popu2ECg/s1600/1.jpg" height="320" width="320" /></a></div><br /> Nutrition on track, all if not most water has been lost as of yesterday and I’m merely dealing with “overflow” on my lower abdominal and lower back area. This will not happen again, I promise.<br /> <br /> <u>Damage control</u><br /> Walking, sitting, and standing are all challenging today. I’m the bastard child of Robocop and a slut penguin. My lunch time walk was a bit slow because my knees were too busy either seizing up or just collapsing. Chest also sore, upper back only at moderate levels.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEispa1-dJt-OZDH8_676V-J8kN6fRkoi15gQ-XSdN8fl2GFyd5LTDwytQZsKuTyUqNLiqT8KLdV7lxk9ki6Ii5Oc3-NEiu9QeyNrqtyVK_slkRPy7mM6UlYbxEWDdpRQZmycAYqUQxrTZU/s1600/2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEispa1-dJt-OZDH8_676V-J8kN6fRkoi15gQ-XSdN8fl2GFyd5LTDwytQZsKuTyUqNLiqT8KLdV7lxk9ki6Ii5Oc3-NEiu9QeyNrqtyVK_slkRPy7mM6UlYbxEWDdpRQZmycAYqUQxrTZU/s1600/2.jpg" height="160" width="320" /></a></div><br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Dumbbell incline bench flye (5:20PM)</i><br /> <ul><li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x44kg</li> <li>10x44kg</li> <li>10x44kg</li> <li>5x48kg</li> <li>5x48kg</li> <li>5x48kg</li> <li>5x48kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>20x16kg</li> <li>20x16kg</li> </ul><br /> <i>Cable one arm row</i><br /> <ul><li>10x30kg</li> <li>10x30kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x70kg</li> <li>10x70kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x90kg</li> <li>5x90kg</li> <li>5x100kg (machine max)</li> <li>5x100kg</li> <li>10x70kg</li> <li>10x70kg</li> <li>10x60kg</li> <li>10x60kg</li> </ul><br /> <i>Dip - paused bottom (waiting for rack)</i><br /> <ul><li>10</li> <li>10</li> </ul><br /> <i>Rack deadlift-to-paused shrug</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>3x260kg</li> <li>4x260kg</li> <li>5x260kg</li> <li>4x260kg</li> <li>3x260kg</li> <li>3x260kg</li> <li>5x220kg</li> <li>5x220kg</li> </ul><br /> <i>Barbell front squat - wrist testing</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5xBar</li> <li>5xBar</li> <li>5xBar</li> </ul><br /> <u>Notes</u><br /> Kept things light and stuck to accessory work. Front squats were good, wrists, especially my right wrist at the thumb area is pretty stiff. Despite stretching them every day. But there is progress, I will slowly introduce and patiently work on a slow progression and treat this as a light squat and wrist stretching exercise.<br /> On a side note, I’ve been feeling very appreciated when I see others doing what I’ve been doing. As in, exercises I’ve done that I’ve never seen anyone do. This has been happening over the past couple of months. A very nice compliment I suppose but I’m not sure the effectiveness of it on their end.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 2 - 06/01/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Feeling less rested, reduced actual sleep time with only a 3hr 37mins total. Another hot night with fan set to YOLO level aimed at my balls. It was one of those nights where the time between when I set my alarm and when I fell asleep felt like forever. I cannot wait to move into the new home with ducted cooling/heating in every room. <br /> Nutrition on track as usual, back to eating veggies swimming in butter and herbs, chicken arse, eggs, etc.<br /> <br /> <u>Damage control</u><br /> Major DOMS city for the legs, mild soreness on chest, nothing on back. Will fix that today.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Barbell sumo deadlift (5:15PM)</i><br /> <ul><li>3xBar</li> <li>3xBar</li> <li>3x60kg</li> <li>3x60kg</li> <li>3x100kg</li> <li>3x100kg</li> <li>3x140kg</li> <li>3x140kg</li> <li>3x180kg</li> <li>3x200kg</li> <li>0x220kg (distracted, too soon)</li> <li>3x180kg</li> <li>3x180kg</li> <li>3x180kg</li> <li>3x140kg</li> <li>3x140kg</li> <li>3x180kg</li> <li>3x180kg</li> <li>3x140kg</li> <li>3x140kg</li> <li>3x140kg</li> </ul><br /> <i>Machine bench press</i><br /> <ul><li>10x26kg</li> <li>10x26kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>5x82kg</li> <li>5x82kg</li> <li>5x96kg</li> <li>5x96kg</li> <li>5x103kg</li> <li>5x110kg</li> <li>5x110kg</li> <li>5x110kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>10x40kg</li> <li>10x40kg</li> </ul><br /> <i>Anderson squat - bar stomach/below chest level)</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x160kg</li> <li>5x160kg</li> <li>5x180kg</li> <li>5x180kg</li> </ul><br /> <i>Barbell 3 second count paused squat</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> </ul><br /> <i>Preacher curl</i><br /> <ul><li>50x20kg</li> <li>20x25kg</li> </ul><br /> <u>Notes</u><br /> Heavy traffic in the gym again but I was able to get some decent movements in. Sumos, were, well, fucking stubborn. But it felt good. I haven’t done these deadlifts in over six months and today I felt... I knew I could pull 240kg. I got distracted, lost concentration, and didn’t make 220kg. All good, very happy with 3x200kg which felt easy. Anderson squats I haven’t done in more than a year. This along with squat to box helped me reach 140kg+ yonks ago. I’ll incorporate these again and will set the weight at no greater than 180kg. My progression is not to increase the load, but lower where the bar is set. Solid session.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 1 - 05/01/2015</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Starting off the week with 4hrs 14mins under my belt, feeling pretty good despite nearly 40mins of disruption during sleep which is 100% attributed to the heat. Up early, first in the office, good start in terms of timing to set standards for this week (early finish, early gym, early dinner, etc.).<br /> Nutrition solid, spent the weekend going back to my much beloved approach flushing out all the sugar and crap out of my system. Even though I’ve stopped shitting out sugar cubes from the holidays, I’m still well outside of Ketosis but I’ve already started to feel the benefits getting out of the holiday mode as of last weekend. My highest weight-in at the end of my holiday was 10.3kg heavier than my last weight-in for 2014 (pre-holiday), fucking LUUUULZ. And at the end of today exactly 6kg has been dropped.<br /> <br /> <u>Damage control</u><br /> Lower back mildly sore merely from the lack of activity over the break along with extra weight. Right shoulder also a bit funny, again, most likely from a lack of activity along with bad sleeping positions. But it flares up when I’m doing things at home, ie. wiping the table. But not when I’m benching, or doing l-sit pull ups.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Leg press balls deep narrow stance (5:00PM - waiting for rack availability)</i><br /> <ul><li>10x40kg</li> <li>10x40kg</li> <li>10x80kg</li> <li>10x80kg</li> </ul><br /> <i>Barbell squat 3 second count pause</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>3x90kg</li> <li>3x90kg</li> <li>2x100kg</li> <li>2x100kg</li> <li>1x110kg</li> <li>3x80kg</li> <li>3x80kg</li> <li>3x80kg</li> <li>3x80kg</li> <li>3x80kg</li> </ul><br /> <i>Dumbbell bench press</i><br /> <ul><li>10x20kg</li> <li>10x20kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>5x52kg</li> <li>5x52kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x68kg</li> <li>5x72kg</li> <li>5x68kg</li> <li>5x68kg</li> <li>5x60kg</li> <li>10x48kg</li> <li>10x48kg</li> <li>10x48kg</li> <li>10x48kg</li> <li>10x48kg</li> </ul><br /> <i>Cable pull over (waiting for rack availability)</i><br /> <ul><li>10x30kg</li> <li>10x30kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x80kg</li> <li>10x80kg</li> </ul><br /> <i>Cable one arm standing row (waiting for rack availability)</i><br /> <ul><li>10x30kg</li> <li>10x30kg</li> </ul><br /> <i>Rack deadlift to paused shrug</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> </ul><br /> <i>L-sit pull up - paused on top slow negatives</i><br /> <ul><li>5</li> <li>5</li> </ul><br /> <u>Notes</u><br /> It’s glad to be back. Flushing shit out of my system and handling some weights again after 13 days (with the exception of one kettlebell session on Friday last week). Despite not having done what I planned on doing I’m glad to be back and a little surprised that I have been able to go a bit heavier with my paused squats where I left off two weeks ago. All good, the traffic in the gym should die down by the end of next week, or at the end of the month. It always does, New Years “Resolutions” don’t last. You’ve got to want to make change, and make it happen straight away instead of making excuses and putting it off.ChinoZ32http://www.blogger.com/profile/10275821476586332409noreply@blogger.com0tag:blogger.com,1999:blog-7508293409344832447.post-87302217712494977482015-01-05T10:51:00.000+11:002015-01-05T10:51:14.377+11:00<div style="text-align: center;"><b>The Plan</b></div>I ended Week 155 on Day 2, with the intention of spending the remaining time sticking to my preferred lifestyle keeping a HFHPLC (High Fat High Protein Low Carb) approach which has worked for me all of last year while keeping up with training, I even took a couple of kettlebells to include in my planned bodyweight training during my travels. <br /> <br /> <div style="text-align: center;"><b>What Happened</b></div>None of this happened. In summary, I ate so much food, sugar anyway, along with fatty foods, and unfortunately not enough protein. I didn’t touch the kettlebell or did a single push up during my travels.<br /> <br /> <div style="text-align: center;"><b>The Effects</b></div><u>Sleep</u><br /> I couldn’t stop sleeping. I’d be in bed at a reasonable time, and some days found myself waking up past midday. If that wasn’t enough, those days I didn’t find it hard to fit in a 2hr nap. No matter how much sleep I got, I eventually found myself wanting to sleep.<br /> <br /> <u>Lack of Energy</u><br /> Related to sleep, I found zero energy to do anything. I felt weak, and when I’m awake (which wasn’t much) I found myself constantly in that state of still trying to wake up.<br /> <br /> <u>Mental Changes</u><br /> Zero motivation to do anything. I found myself to be “out of it”. I was also pretty moody/down.<br /> <br /> <u>Physical Changes</u><br /> <br /> The negatives<br /> <ul><li>I lost my 28-30in. waist, which complimented my wide upper back/shoulders, went to around 32”</li> <li>Vascularity mildly changed, decreased</li> <li>Softness throughout, majority of which is water weight but significant of overflow also</li> <li>Minor lower back and shoulder discomfort due to a combination of excess weight (10kg) and lack of activity, a complete fat-fuckery package</li> <li>Digestion, my insides didn’t appreciate what I was cramming in</li> <li>Breathing was much more difficult</li> <li>Extreme snoring</li> <li>Bloat, lots of it</li> </ul><br /> The positives<br /> <ul><li>Softness was evenly distributed everywhere which tells me glycogen replenishment to the max, which actually makes me look like a roided gorilla, gf and her gfs comment I look great, even my brother one day asked “how was the gym” when I hadn’t gone for a week, but he thought I was just fresh from the gym because I looked “swollen”</li> <li>The break, perhaps it was a good thing</li> </ul><br /> <div style="text-align: center;"><b>Summary</b></div>Overall, despite how much I am disappointed in myself for not having stick to my plan which I’ve had little difficulties with in the past, the damage isn’t major and I’ve moved forward. It actually wasn’t too challenging and for some reason I went into “fuck it” mode. It was a good reminder and reinforcement for a few things. That what I’ve been doing last few years really is what’s natural and optimal on many aspects. And that is simply: regular heavy training, high protein and fat nutrition with low carb/sugar (with the occasional, infrequent, and short bouts of glycogen replenishment) is what is optimal for me, and fitting day-to-day. It has the most positive impact to myself, my body, physically and mentally, and that means I am at my best and to others around me. The training and simply moving around regularly is a complimentary thing, a fun aspect in continually challenging myself. These holidays is pretty much what my old fat-fuck life was like, every bit of it. And it was a good thing I didn’t fall back permanently, and that I have been conscious enough of the difference between the two lifestyles and very conscious of what I want, prefer, and feel what is good for me.<br /> <br /> <div style="text-align: center;"><b>Moving Forward</b></div><br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRkB5ElRu7fNjYzCtHFYM9gYbZYNooAWNBSoLPcxVEsFqcKIINmVxpnXZJ1DxRulTRxGRnG313VDFoMz8DFWKdnu69bEfKBPu_1IcFnXtmU-DHAWLssIUgqbq3dT2VYhAOpSRx2qBaVlA/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRkB5ElRu7fNjYzCtHFYM9gYbZYNooAWNBSoLPcxVEsFqcKIINmVxpnXZJ1DxRulTRxGRnG313VDFoMz8DFWKdnu69bEfKBPu_1IcFnXtmU-DHAWLssIUgqbq3dT2VYhAOpSRx2qBaVlA/s1600/1.jpg" height="147" width="320" /></a></div><br /> No more deloading. I’m still sticking to the temporary gym instead of going back to the powerlifting establishment this year only because it is currently more convenient while my house is being built. But I will continue and do my best in tapering up and going back to my preferred movements. The completion of the house is due in around 2 months time. From there I plan to install a strong solid cage at home, a decent bar, 250kg worth of bumper plates, a solid adjustable bench for pressing, and a set of dumbbells. This will be my dream gym, no people, at home while I can do the cooking and other things, and fucking blast my own music. From here I can completely concentrate on my strength goals. The journey continues.ChinoZ32http://www.blogger.com/profile/10275821476586332409noreply@blogger.com0tag:blogger.com,1999:blog-7508293409344832447.post-5212018795666716642014-12-22T22:06:00.000+11:002014-12-23T21:25:00.739+11:00<div style="text-align: center;"><b>Day 2 - 23/12/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Back on schedule. Improvement on knock out time at around 1AM (instead of previous 3AM). Early enough that my wake-up alarm went off when I was driving 10 minutes away from work at 6:10AM). Feeling much more active, closer to sweet spot. Even though it’s less than the 5hr sweet spot, I fare much better compared to when I’ve had too much sleep. Nutrition toned down to fat-fuckery lvl 2, water weight from the weekend already gone. Vascularity increased in particular a thick vein which runs from groin/inner leg all the way down to the lower part of my calf.<br /> <br /> <u>Damage control</u><br /> Feeling fresh, ready to go. No significant DOMS to bitch about.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Barbell squat 3 second count pause (5:40PM)</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>3x90kg</li> <li>2x100kg</li> <li>2x105kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> </ul><br /> <i>Machine bench press</i><br /> <ul><li>10x26kg</li> <li>10x26kg</li> <li>10x33kg</li> <li>10x33kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x47kg</li> <li>10x47kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x61kg</li> <li>10x61kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>10x75kg</li> <li>10x82kg</li> <li>10x89kg</li> <li>10x96kg</li> <li>10x103kg</li> <li>30x40kg</li> </ul><br /> <i>Barbell Romanian deadlift</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> </ul><br /> <i>PreacherCurlZ</i><br /> <ul><li>60x20kg</li> <li>50x20kg</li> </ul><br /> <i>SUPERSET</i><br /> <br /> <i>Cable reverse grip tricep push down</i><br /> <ul><li>60x30kg</li> <li>50x30kg</li> </ul><br /> <u>Notes</u><br /> Enough essentials done for todays early evening session. Quadriceps cramping on my way home, good. I mustered slightly more courage and was able to comfortably do more paused squats. The remaining were merely accessory work, with a true deload Romanian deadlifts. <br /> This is most probably the very last time I’ll be training in a gym as I will be out of town for the rest of the week until the weekend. I will however be taking a couple of light kettlebells with me though so I can at least maintain my conditioning.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 1 - 22/12/2014</b></div><br /> <u>The Weekend</u><br /> Training-wise, balanced. A decent kettlebell and bodyweight session on Saturday, while absolutely nothing on Sunday. Nutrition: Not so balanced. Fat fuckery level 10 as usual throughout ALL of the weekend. Very recovered, but it has impacted my timing of the start of the week.<br /> <br /> <u>This Week</u><br /> I see this week pretty much a write-off. Yesterdays sleep timing and how it flow onto today hasn’t helped. I say write-off because I won’t have access to the gym 4 days of this week, I’ll be doing approximately 20hrs of driving, and nutrition and mobility will be out of whack. I’ll be taking 2x kettlebells with me though and I’ll do my best to stay away from being a fat inactive fucking slob over the holidays, because I don’t see myself having that kind of lifestyle, or I refuse to, for any given amount of time. So, im summary I’m considering this week as a write-off while I’ll be doing my best to maintain my lifestyle.<br /> <br /> <u>Rest/Recovery/Nutrition</u><br /> Very rested and recovered. A very late start because I slept too much all day yesterday. I found myself waking up at 11:30PM, then a shower by 1AM, then finally falling asleep at around 3:30AM. Nutrition, toning down fat fuckery level 10 to about 1 or 2. I’m carrying approximately 1.4kg extra from the weekend which is surprising considering no matter how much I’ve been eating all of last week the numbers do not move. I feel (and look) heavy/thick but I know majority of this is all water.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDJUBC_XXlZJtV5_HyatkN9oeZVdlbFvduhWtcY2e17AxR89dhztBdUvGCh5B3x-brQV_G1Hgu8JCf3Zx4ZrOlwL12duPoQzFOSLFI1Q5EgIITGq_HRAoHaHRG0vuSyz-p5JKEyL7Wu4k/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDJUBC_XXlZJtV5_HyatkN9oeZVdlbFvduhWtcY2e17AxR89dhztBdUvGCh5B3x-brQV_G1Hgu8JCf3Zx4ZrOlwL12duPoQzFOSLFI1Q5EgIITGq_HRAoHaHRG0vuSyz-p5JKEyL7Wu4k/s1600/1.jpg" height="207" width="320" /></a></div><br /> <u>Damage control</u><br /> Quads and hammies are still sore from last week, at least touching is bearable. Back, chest, and shoulders are pretty clear of soreness.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Barbell squat 3 second count pause (6:40PM)</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>3x90kg</li> <li>3x90kg</li> <li>2x100kg</li> <li>2x100kg</li> <li>3x90kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x70kg</li> <li>5x60kg</li> <li>5x60kg</li> </ul><br /> <i>Dumbbell bench press</i><br /> <ul><li>10x20kg</li> <li>10x20kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x44kg</li> <li>10x44kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x64kg</li> <li>10x64kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x44kg</li> <li>10x44kg</li> <li>10x44kg</li> <li>10x44kg</li> <li>10x44kg</li> </ul><br /> <i>Rack deadlift to paused shrug</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>3x260kg</li> <li>3x260kg</li> <li>3x300kg</li> <li>3x300kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x140kg</li> <li>5x140kg</li> </ul><br /> <u>Notes</u><br /> I didn’t have much time due to todays unplanned late schedule, I had to ZERGRUSH the rack deadlift-to-paused shrugs. I mustered enough confidence to paused squat 100kg, last week I couldn’t do it. I unracked last week but didn’t go ahead.<br /> <br /> I had some dude come up to me, and make compliments about “aesthetics” as well as admire the load on my rack deadlifts. I brushed it off and told him “it’s travelling much” but my main goal was “merely to get the body used to carrying that load” and briefly described my deloading (fucking around) before going back to a dedicated power lifting regimen. Then he said something about “I could never imagine carrying that much” and more or less scolded him. “Don’t ever think like that mate. When I started I was so fat my blood type was rocky road. There were many things I thought I could never do. I didn’t even think I could pull 100kg+ at one point, but I’ve done 230kg not long ago. Just like most things, you have to work at it, be consistent, and enjoy it (have some balance). Don’t work to a point where you’ll put yourself off”.<br /> <br /> I’ll repeat tonight’s session tomorrow, and that will be it for the remainder of the working week. I’ll be taking a couple of my kettlebells in my travels so I’ll get some stuff done.ChinoZ32http://www.blogger.com/profile/10275821476586332409noreply@blogger.com0tag:blogger.com,1999:blog-7508293409344832447.post-63207674947015880392014-12-15T23:12:00.001+11:002014-12-21T08:29:00.329+11:00<div style="text-align: center;"><b>Day 5 - 19/12/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> 6hrs+, feeling good, right on the sweet spot. Nutrition still a balancing act, have been successful in the past few weeks stopping the drop. Felt very light most of the days this week, but to my surprise, zero changes to what numbers tell me on the scale. However, composition wise, 2 observations: 1. My gf was asked if I was on “steroids”. and 2. Vascularity in my abdominal area has extended from vascularity in upper (less pronounced but constant) and lower abdominal area, to upper, mid, and lower abdominals. Vascularity in chest has also started becoming more constant, something that just doesn’t happen during training.<br /> <br /> <u>Damage control</u><br /> Upper body feels clear, lower body fucked, even just 2 days of light squats. Penguin/Robocop walk all day, all weekend, tender even to touch.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Machine bench press (5:45PM)</i><br /> <ul><li>10x26kg</li> <li>10x26kg</li> <li>10x33kg</li> <li>10x33kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x47kg</li> <li>10x47kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x61kg</li> <li>10x61kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x82kg</li> <li>10x82kg</li> <li>10x89kg</li> <li>10x96kg</li> <li>10x103kg</li> <li>10x54kg</li> <li>10x61kg</li> <li>10x68kg</li> <li>10x75kg</li> <li>10x82kg</li> <li>10x82kg</li> <li>10x82kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Barbell rack deadlift-to-paused shrug</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> </ul><br /> <i>L-sit pull up paused on top slow negatives</i><br /> <ul><li>5</li> <li>5</li> <li>10</li> <li>10</li> <li>10</li> </ul><br /> <i>Cable pull over</i><br /> <ul><li>10x30kg</li> <li>10x30kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x70kg</li> <li>10x70kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x60kg</li> <li>10x60kg</li> </ul><br /> <i>Cable tricep rope push down</i><br /> <ul><li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> </ul><br /> <i>Cable cross over</i><br /> <ul><li>10x30kg</li> <li>10x30kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> </ul><br /> <i>PreacherCurlZ</i><br /> <ul><li>50x20kg</li> <li>20x25kg</li> <li>10x25kg</li> <li>10x25kg</li> <li>10x25kg</li> </ul><br /> <u>Notes</u><br /> Reduced repetition count. Did not feel strong at all coming in the gym after work, but surprisingly felt good. The reduction in repetition count was a good move, will keep doing this. Busy weekend planned, will maintain balance (except for nutrition, always levelling up fat fuckery to level 10 on weekends).<br /> <br /> <br /> <div style="text-align: center;"><b>Day 4 - 18/12/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> 6hrs clocked, decent rest all up. Nutrition solid, it’s been fat-fuckery lvl2 this week. Weight has been static, I’ve been more or less successful in preventing a weight drop despite eating a fuck load over the past few weeks.<br /> <br /> <u>Damage control</u><br /> Upper body still relatively clear waist below however is a different story, a very different story. Squats definitely is the king of exercises. Maybe deadlifts.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Leg press - waiting for squat rack (5:46PM)</i><br /> <ul><li>10x40kg</li> <li>10x40kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x120kg</li> <li>10x120kg</li> </ul><br /> <i>Leg press machine calf raise</i><br /> <ul><li>10x80kg</li> <li>10x80kg</li> <li>10x120kg</li> <li>10x120kg</li> <li>10x120kg</li> <li>10x120kg</li> </ul><br /> <i>Barbell 4 second count paused squat </i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>3x80kg</li> <li>3x90kg</li> <li>5x60kg</li> <li>5x70kg</li> </ul><br /> <i>Romanian deadlift</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> </ul><br /> <i>Leg press machine calf raise</i><br /> <ul><li>10x80kg</li> <li>10x80kg</li> <li>10x160kg</li> <li>10x160kg</li> <li>10x240kg</li> <li>10x240kg</li> <li>10x320kg</li> <li>10x320kg</li> <li>10x400kg</li> <li>10x400kg</li> <li>20x320kg</li> <li>20x320kg</li> <li>20x240kg</li> <li>20x240kg</li> </ul><br /> <i>Cable rope tricep push down</i><br /> <ul><li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> </ul><br /> <i>DumbbrosolationHammerCurlZ</i><br /> <ul><li>10x8kg</li> <li>10x12kg</li> <li>10x14kg</li> <li>10x16kg</li> <li>10x18kg</li> </ul><br /> <i>SUPERSET</i><br /> <br /> <i>Dumbbell one arm shoulder press</i><br /> <ul><li>10x8kg</li> <li>10x12kg</li> <li>10x14kg</li> <li>10x16kg</li> <li>10x18kg</li> </ul><br /> <i>PreacherCurlZ</i><br /> <ul><li>50x25kg</li> <li>30x25kg</li> <li>50x20kg</li> <li>30x20kg</li> </ul><br /> <u>Notes</u><br /> Busy gym, the only rack on my current (temporary) gym keeps getting used. Very messy routine. Lengthened paused squats, felt good despite how fucked my legs are. Months of zero squatting, my first light paused squats yesterday just sent my legs screaming. But they were fine today. Romanians felt lighter than yesterday, good shit. The remaining work were accessory work only.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 3 - 17/12/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Much improved and closer to sweet spot at approximately 5hrs 30mins. Finally on schedule and it took half the week to do it. Nutrition solid, I was just thinking how I don’t think I’ve ever eaten this much meat in my life. And looking back, the biggest bogs are from the past twelve months. And, the most blocked toilets of the year goes to this year also.<br /> <br /> <u>Damage control</u><br /> Still pretty quiet in terms of DOMS, weird, adaptation perhaps. Leg day planned for the next 2 days, I’m thinking to getting back to my usual squatting volume but I might start from the bottom again. It’s a challenge to do it in the public gym so I might go back to PTC which is a more friendly “I’ll do 20 sets of squats every day” environment.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Barbell paused squat (5:37PM)</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5xBar</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>3x90kg</li> <li>3x90kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x60kg</li> <li>5x60kg</li> </ul><br /> <i>Romanian deadlift</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x160kg</li> <li>5x160kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> </ul><br /> <i>Leg press machine calf raise</i><br /> <ul><li>10x80kg</li> <li>10x80kg</li> <li>10x160kg</li> <li>10x160kg</li> <li>10x240kg</li> <li>10x240kg</li> <li>10x320kg</li> <li>10x320kg</li> <li>10x360kg</li> <li>10x360kg</li> <li>10x400kg</li> <li>10x400kg</li> </ul><br /> <i>Cable reverse grip tricep push down</i><br /> <ul><li>20x30kg</li> <li>20x30kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Preacher curlZ</i><br /> <ul><li>50x20kg</li> <li>50x20kg</li> </ul><br /> <u>Notes</u><br /> Solid and light session. Paused squats felt good. Romanians felt tight. Accessory work for the remainder of the time. I’m planning to repeat this again tomorrow.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 2 - 16/12/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Well that didn’t take long, I’m not feeling very rested at 4hrs. I’ll work my way through this week in adjusting schedule/time. Nutritionally good, still a balancing act and keeping a close eye on making sure weight doesn’t drop, must keep the eating up, fat fuckery level 1 only during the week.<br /> <br /> <u>Damage control</u><br /> The calm before the storm, back is feeling discreetly calm but sometime today or tomorrow I know them lats and traps are going to start screaming.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Dumbbell flat bench press (6:11PM)</i><br /> <ul><li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x48kg</li> <li>10x48kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x64kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>4x76kg</li> <li>5x76kg</li> <li>10x68kg</li> <li>9x64kg</li> <li>10x60kg</li> <li>10x56kg</li> <li>10x56kg</li> </ul><br /> <i>Dumbbell incline bench flye</i><br /> <ul><li>10x16kg</li> <li>10x16kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x36kg</li> <li>10x36kg</li> <li>10x40kg</li> <li>10x44kg</li> <li>10x40kg</li> <li>10x36kg</li> <li>10x36kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> </ul><br /> <i>Dumbbell incline bench press</i><br /> <ul><li>10x20kg</li> <li>10x20kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x36kg</li> <li>10x36kg</li> <li>10x44kg</li> <li>10x44kg</li> <li>10x40kg</li> <li>10x40kg</li> </ul><br /> <i>Dumbbell seated shoulder press</i><br /> <ul><li>10x16kg</li> <li>10x16kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x36kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> </ul><br /> <i>Barbell curl close grip</i><br /> <ul><li>20x10kg</li> <li>20x15kg</li> <li>20x20kg</li> <li>20x15kg</li> <li>20x15kg</li> </ul><br /> <i>Cable reverse grip tricep push down</i><br /> <ul><li>20x30kg</li> <li>20x30kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x30kg</li> </ul><br /> <u>Notes</u><br /> Changed up the session a bit. BEASTMODE at work left me with a little energy but still got a lot of work done. Despite being busy over the holiday, travelling and such, I’m looking forward to giving my brain a rest and recompose myself. I’ve been multitasking technical tasks while trying to resolve the issue where I am under-utilized (in my view, I want more), but that side of work at least is in motion as I discovered last week, good shit.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 1 - 15/12/2014</b></div><br /> <u>The Weekend</u><br /> Busy and hectic. Low levels of recovery achieved. Worked on the network cabling on the house very early on Saturday morning. On Sunday I got up very early also for some reason even without an alarm. Both days busy running around, mostly doing my Christmas shopping and working on the house build. Trained on Saturday, but not on Sunday. Nutritionally very similar to last week. Absolute levels of fat-fuckery. I finally tried to slow cook some lamb shanks, over 3kg of it. It was described as “The most amazing lamb shanks....”.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi40puLQczMdHyw-gYKTxj7mjVM2Sq7K8TINoZp9RXmxNQtAuORN_y2U8cv8joEiC3PwkMzGiaGjjc87bXtDkQZhO8GzqRN7YPP47CukpzLoKyUyyiDXa1n-9w58xpe-G2JYh3Fp6I152c/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi40puLQczMdHyw-gYKTxj7mjVM2Sq7K8TINoZp9RXmxNQtAuORN_y2U8cv8joEiC3PwkMzGiaGjjc87bXtDkQZhO8GzqRN7YPP47CukpzLoKyUyyiDXa1n-9w58xpe-G2JYh3Fp6I152c/s1600/1.jpg" height="320" width="240" /></a></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Clocked approximately 5hrs last night which seems to be the sweet spot for me. Feeling rested despite fuckardedly busy weekend. Nutrition will be back to fat-fuckery lvl 1, toning down from lvl 10 on the weekend. My arsehole has been paying for the fucktarded lvl 10 eating from the weekend. Below is another low light progress pic that doesn't show any noticeable progress at all. And the weekend effort has had zero impact.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGpE09J3Wf6A8bZOmJBhihDIlQwIRHwsNhCmi6EHQwYAD8iAsr1kWtn__umJeuWXwiYIhFM3islzYqaRB_hOX2e-rPD_OADkbe3MyfKVp8UeNezYsQHqzkwSFmItt2427reQE-B2iBkIE/s1600/2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGpE09J3Wf6A8bZOmJBhihDIlQwIRHwsNhCmi6EHQwYAD8iAsr1kWtn__umJeuWXwiYIhFM3islzYqaRB_hOX2e-rPD_OADkbe3MyfKVp8UeNezYsQHqzkwSFmItt2427reQE-B2iBkIE/s1600/2.jpg" height="287" width="320" /></a></div><br /> The weekend shopping demonstrated that my waist size is now around the 28” - 29” range. I normally get 32” waist size trousers/jeans but the weekend activity also showed that I was so used to wearing pants way too big for my waist. I’ve settled with 30” trousers for now however I need to get used to fabric hugging my thighs and balls (especially) tightly.<br /> <br /> <u>Damage control</u><br /> Clear. Less bed/sleep = good for my back. Not all things are clear in terms of soreness. I’ve still got a tear on my right palm from the rack/deadlift work last week which has been particularly slow to heal due to the regularity of activity of this body part but it’ll have to survive today.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Barbell rack deadlift-to-paused-shrug</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>3x260kg</li> <li>3x260kg</li> <li>3x300kg</li> <li>3x300kg</li> <li>3x300kg</li> <li>3x300kg</li> <li>3x260kg</li> <li>3x260kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> </ul><br /> <i>L-sit pull up - paused on top slow negatives</i><br /> <ul><li>5</li> <li>5</li> <li>10</li> <li>10</li> <li>10</li> </ul><br /> <i>Cable pull over</i><br /> <ul><li>10x30kg</li> <li>10x30kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x70kg</li> <li>10x70kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x70kg</li> <li>10x70kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> </ul><br /> <i>Cable v-bar pull down</i><br /> <ul><li>10x40kg</li> <li>10x40kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x40kg</li> <li>10x40kg</li> </ul><br /> <i>Cable rope tricep push down</i><br /> <ul><li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> </ul><br /> <i>Machine PreacherCurlZ</i><br /> <ul><li>20x20kg</li> <li>20x20kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x20kg</li> <li>20x20kg</li> <li>20x20kg</li> <li>20x20kg</li> </ul><br /> <u>Notes</u><br /> Late session, didn’t train immediately after work but instead inspected the block. Session was fine, just a typical deload Monday.ChinoZ32http://www.blogger.com/profile/10275821476586332409noreply@blogger.com0tag:blogger.com,1999:blog-7508293409344832447.post-67392189058341968942014-12-09T22:03:00.002+11:002014-12-12T22:22:40.820+11:00<div style="text-align: center;"><b>Day 5 - 12/12/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Recovered. Clocked 8 hrs+ of sleep, slept in again. It must be sleep-in week this week even my work colleagues are asking me what’s going on since I normally come in between 6:30AM - 7:00AM. Nutrition very solid, I’ll have to tone down on fat fuckery weekends to avoid another “if you eat beyond what’s naturally possible for your body” episode which started off with being in a fetal position for several hours at night followed by having significant impact on lifestyle throughout the entire week due to recovery.<br /> <br /> <u>Damage control</u><br /> Legs appear to be clear, waist up though, yeah... Good to go otherwise.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Machine bench press (5:47PM)</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x47kg</li> <li>20x47kg</li> <li>20x47kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x61kg</li> <li>20x61kg</li> <li>20x68kg</li> <li>20x68kg</li> <li>20x54kg</li> </ul><br /> <i>Machine row - reverse grip</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x47kg</li> <li>20x47kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x61kg</li> <li>20x61kg</li> <li>20x68kg</li> <li>20x68kg</li> <li>20x61kg</li> <li>20x61kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x47kg</li> </ul><br /> <i>Machine flye high - lowest seat</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x47kg</li> <li>20x47kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Cable wide grip lat pull down</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x47kg</li> <li>20x47kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Cable pull over</i><br /> <ul><li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Cable tricep push down reverse grip</i><br /> <ul><li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Cable standing biception row</i><br /> <ul><li>20x40kg</li> <li>20x40kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x50kg</li> </ul><br /> <i>BarbrocepCurlZ</i><br /> <ul><li>30x10kg</li> <li>30x10kg</li> </ul><br /> <u>Notes</u><br /> Surprisingly very active before my session, second work Christmas party with a nice big BBQ. Running around playing soccer, cricket, and throwing freebies around, sweaty. Kept my session after the gathering relatively light at high volume, how I like to end the working week. I got some work tomorrow with the sparky with the house I’m building. Builder has asked to be at the house at 7AM. Overall, a dirty and inconsistent week in terms of training. Next week onwards (with the exception of Christmas week) should be consistent.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 4 - 11/12/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Sleep improved, 1hr improvement clocking a total of 4hrs last night. Not feeling recovered. Nutrition seems OK, my body at least hasn’t rejected whatever I’ve put in it for the past 48 hours. There’s far too much shit that has happened this year, some setbacks but I can only move forward. I’ve had more go on in the past six months than I’ve had in the past three years. I see it as my body getting stronger each time.<br /> <br /> <u>Damage control</u><br /> Feeling underworked for the entire week so far, but all upper body is sore at high levels. In regards to the subject of shoulders and my notes earlier this week, it’s as if it never existed. I comfortably attribute it to inactivity over the weekend, excess sleep (my lower back complains also, but a shitty bed also is a major factor), and bad sleeping positions. Since resuming training, ZERO complaints, it never even peeked it’s head.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Barbell good morning (5:30PM)</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x70kg</li> <li>5xBar (brb, had to reset, I let a couple of girls use the rack, competed 20 sets of leg press in the meantime)</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x70kg (OK, back)</li> <li>5x70kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x85kg</li> <li>5x90kg</li> <li>5x90kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x60kg</li> <li>5x60kg</li> </ul><br /> <i>Leg press narrow stance balls deep</i><br /> <ul><li>10x40kg</li> <li>10x40kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x120kg</li> <li>10x120kg</li> <li>10x160kg</li> <li>10x160kg</li> <li>10x200kg</li> <li>10x200kg</li> <li>10x240kg</li> <li>10x240kg</li> <li>10x280kg</li> <li>10x280kg</li> <li>10x320kg</li> <li>10x320kg</li> <li>10x240kg</li> <li>10x240kg</li> <li>10x240kg</li> <li>10x240kg</li> </ul><br /> <i>L-sit pull up - paused on top then slow negative</i><br /> <ul><li>5</li> <li>5</li> <li>10</li> <li>10</li> <li>10</li> </ul><br /> <i>Barbell Romanian deadlift</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x100kg</li> <li>5x100kg</li> </ul><br /> <i>Leg press machine calf raise</i><br /> <ul><li>10x80kg</li> <li>10x80kg</li> <li>10x160kg</li> <li>10x160kg</li> <li>10x240kg</li> <li>10x240kg</li> <li>10x320kg</li> <li>10x320kg</li> <li>10x360kg</li> <li>10x400kg</li> </ul><br /> <i>DumbbroceptionCurlZ</i><br /> <ul><li>20x8kg</li> <li>20x8kg</li> <li>20x8kg</li> <li>20x8kg</li> <li>20x8kg</li> </ul><br /> <i>Dip - bottom paused</i><br /> <ul><li>10</li> <li>10</li> <li>10</li> <li>10</li> <li>10</li> </ul><br /> <u>Notes</u><br /> A mildly extended session due to the fact that I’ve been very inactive this week. Today we had an annual all staff gathering, it was fun. Followed by an organisation-wide Christmas party. Tomorrow will be the same thing but it’ll be a departmental Christmas party for us IT folks. So, no walking, little moving around, I extend these sessions. Overall, ZERGRUSH’ed the entire session. It was solid, body is recovering from last weekend and early this week, plus I’m certain the extra 1hr of sleep (total 4hrs) improvement from two nights ago made a difference.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 3 -10/12/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Not very rested, I’ve only clocked 3hrs sleep, 30 minutes away from a PB (2.5hrs). Gf has been away, and as a victim of someone pushing the limits of eating over the weekend (I will be back....), I will be spending the next day or two re-adjusting my schedule back to my preferred arrangements. Nutrition solid.<br /> <br /> <u>Damage control</u><br /> Entire back is nicely sore. Stomach/core area recovering after the weekend effort. All good to go.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Dumbbell flat bench press (5:05PM)</i><br /> <ul><li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x44kg</li> <li>10x44kg</li> <li>10x52kg</li> <li>10x52kg</li> <li>10x60kg</li> <li>10x68kg</li> <li>6x72kg</li> <li>5x72kg</li> <li>10x64kg</li> <li>10x64kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>20x48kg</li> <li>20x44kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Dumbbell incline bench flye</i><br /> <ul><li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x40kg</li> <li>10x36kg</li> <li>10x36kg</li> <li>10x28kg</li> </ul><br /> <i>Machine bench press</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Cable reverse grip tricep push down</i><br /> <ul><li>30x30kg</li> <li>30x30kg</li> <li>30x30kg</li> <li>30x30kg</li> <li>30x30kg</li> </ul><br /> <i>Cable cross over</i><br /> <ul><li>20x40kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Machine flye low - knees off-lock</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x33kg</li> <li>20x40kg</li> <li>20x33kg</li> </ul><br /> <i>Barbell paused close grip bench press</i><br /> <ul><li>10xBar</li> <li>10xBar</li> <li>10x40kg</li> <li>10x40kg</li> <li>5x60kg</li> </ul><br /> <i>Preacher curlZ</i><br /> <ul><li>20x20kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x32kg</li> <li>20x25kg</li> </ul><br /> <i>DummbrahmmerCurlZ</i><br /> <ul><li>10x16kg</li> <li>10x16kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x16kg</li> </ul><br /> <u>Notes</u><br /> I didn’t completely surrender but mild dent mentally, hence why I didn’t have my preferred simplified and high volume routine. Instead, I had a messy disorganized, whilst keeping it strictly on presses, session. 3hrs of sleep on top of the weekend food disaster (pushed beyond my bodies capacity to handle feeding frenzy), I felt it was best to alternate small bouts of different movements instead. Funny though mental capacity at work was very high and the drive home was safe (no tired mental drain micronaps).<br /> <br /> <br /> <div style="text-align: center;"><b>Day 1-2 - 09/12/2014</b></div><br /> <u>The Weekend</u><br /> In terms of activity, very balanced. Like last weekend, very busy and active on Saturday, I was also able to fit in my usual kettlebell/bodyweight training at the end of the day while watching a movie. Sunday, not so much, not so active.<br /> Nutritionally: not very balanced, and that’s where things sort of fell to shit. Considering my fat-fuckery eating during the week, and a leveled up (ot 10) version on the weekend, I pushed things even further. By Sunday night/Monday morning I was.... well my gf describes it as “...like a man in labour...” My lower back, my sides, and front, all in the midsection, felt extremely sore. I was weakened by Monday when I had to go to work.<br /> <br /> <u>Monday - Day 1 - 08/12/2014</u><br /> Continuation: With what had happened late at night/early in the morning, I didn’t go to work. I did get about 10hrs of sleep though but I had to force myself to NOT train. Afraid at the lack of training, stubborn fucking idiot that I am, I kept the intake pretty high. Well that didn’t work out so well. <br /> <br /> <u>Rest/Recovery/Nutrition</u><br /> Continuation from Day 1: Got up early, half asleep, after a few steps I found myself running to the toilet for a spew. And spew I did, everything that I had eaten on Day 1 (yesterday) came out. GF thinks I ate something bad and might have had food poisoning. I thought I just ate too much and pushed the limits. Perhaps it’s both. Bedridden for the majority of the morning before finally being able to get up and managed to make my way to the office. I clocked a total of 8 hrs of sleep last night. Feeling weird, sort of feeling rested but at the same time not feeling very rested. Composition wise, nothing had changed. I expected to be watery and “fuller” which is the plan, the expected result of my usual weekend fat fuckery, and the last one was the biggest monstrosity of them all. But, nothing. All a wasted effort. Lesson learnt.<br /> <br /> <u>Damage control</u><br /> Right shoulder has been fucking up on and off and it’s always after and/or during sleep. I’ll keep a close eye on it, particularly with press work. Lower back is sore from excess sleep/bed time (a good bed that has gone shit). Guts/stomach are also sore from whatever it has been fucking doing over the past two days.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Dumbbell bisolation row (5:50PM)</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x30kg</li> <li>10x30kg</li> <li>10x42kg</li> <li>10x50kg (gyms max)</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>20x30kg</li> <li>20x30kg</li> </ul><br /> <i>Barbell rack deadlift-to-paused-shrug</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>3x260kg</li> <li>3x260kg</li> <li>3x300kg</li> <li>3x300kg</li> <li>3x300kg</li> <li>3x260kg</li> <li>3x260kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> </ul><br /> <i>L-sit pull up - paused on top slow negatives</i><br /> <ul><li>5</li> <li>5</li> <li>5</li> <li>10</li> <li>10</li> </ul><br /> <i>Cable pull over</i><br /> <ul><li>10x30kg</li> <li>10x40kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> </ul><br /> <i>Machine PreacherCurlZ</i><br /> <ul><li>20x25kg</li> <li>20x32kg</li> </ul><br /> <i>Tricep reverse grip push down</i><br /> <ul><li>30x30kg</li> <li>30x35kg</li> </ul><br /> <u>Notes</u><br /> Less volume than usual due to distractions. Otherwise, I’m very surprised that I did OK. Racks are cleaner, 300kg are now moving quicker with more travel. 260kg now is close to being as clean as 180kgs. Rows felt strong, L-sit ups felt solid. I’ve had a bit of a battle with the bar, that I’ve had blister under callus tear on me. But I got one up on the bar, with the rack-deadlifts to paused shrugs I’ve been doing for the past month, I’ve managed to bend the bar.ChinoZ32http://www.blogger.com/profile/10275821476586332409noreply@blogger.com0tag:blogger.com,1999:blog-7508293409344832447.post-63982087529727020022014-12-01T22:22:00.000+11:002014-12-05T22:48:25.106+11:00<div style="text-align: center;"><b>Day 5 - 05/12/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Clocked over 6 hours. Slightly disrupted sleep, my usual 5:30AM wake up somehow became a 3:30AM wake up, went back to bed. Feeling rested anyway. Nutrition: solid progress. Calculating 2 week average is looking pretty fucking solid. Weight-in today I thought I was going to be under again because I am leaner and feel really light, but 2 week average is looking awesome. Going to start arranging a skin-fold schedule to add more accuracy to readings.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwBrWX5WHJjKkWNUY0O4UQL42JLFzioaP0f2RqiZcNGsOZVv9TZbuF3o4QS7VuX4KKlNOK3NqAaXMnTacPKJ_3eVSkJSwfLsmP-okRAETbUx9oy7Nw-OPMFCkWA6FmAdksMl8F16Yocns/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwBrWX5WHJjKkWNUY0O4UQL42JLFzioaP0f2RqiZcNGsOZVv9TZbuF3o4QS7VuX4KKlNOK3NqAaXMnTacPKJ_3eVSkJSwfLsmP-okRAETbUx9oy7Nw-OPMFCkWA6FmAdksMl8F16Yocns/s1600/1.jpg" height="241" width="320" /></a></div><br /> <u>Damage control</u><br /> Sore as fuck everywhere, good to go though.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Machine bench press (5:15PM)</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x47kg</li> <li>20x47kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x61kg</li> <li>20x61kg</li> <li>20x47kg</li> <li>20x47kg</li> <li>20x47kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Rack barbell deadlift-to-paused shrug</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> </ul><br /> <i>Machine flye low - standing knees off lock</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x54kg</li> <li>20x47kg</li> <li>20x47kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Cable pull over</i><br /> <ul><li>20x30kg</li> <li>20x30kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Cable bisolated row standing</i><br /> <ul><li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Cable tricep push down reverse grip</i><br /> <ul><li>20x30kg</li> <li>20x30kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x50kg</li> </ul><br /> <i>Preacher curlZ</i><br /> <ul><li>20x20kg</li> <li>20x25kg</li> <li>20x32kg</li> <li>20x39kg</li> <li>20x25kg</li> </ul><br /> <u>Notes</u><br /> Light deload v2, lots of volume. No problems.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 4 - 04/12/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> I’m getting consistent 5hr sleep which is proving to be pretty optimal at the moment. I make this statement due to the fact that I can get out of bed 30 - 60mins before my alarm (6:10AM) and I can actually get the fuck out of bed relatively with no struggles. Any more sleep I am forced longer in bed, and generally get stuck in the “still waking up” phase all day. Feeling recovered.<br /> Nutrition: I got asked in the gym “So, when is your competition?” LULZwAT? No posing for me on stage kthx. I feel lighter, but weight is currently being managed pretty well but it isn’t easy. The fight to cleanly growing muscles is a struggle, something I’ve tried to exercise for years. And multiple dirty bulks attempt over the years results in barely keeping any muscle. Not even contemplating drugs, but some have raised the thought and imagined the possibilities, considering my commitment, work capacity, and consistency. All in all though, this will be a long road but I think I’m doing well so far. Vascularity has levelled up even further, and GF really finds my veins or what she calls “webs” amusing.<br /> <br /> <u>Damage control</u><br /> Quads and hamstrings are slow to the party, calves had an early turn out. Back, shoulders, and chest were already there. I pinged my shoulders last night at home while taking a shower, keeping a close eye on it.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Leg extension (5:10PM)</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x47kg</li> <li>20x47kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x61kg</li> <li>20x61kg</li> <li>20x68kg</li> <li>20x68kg</li> <li>20x75kg</li> <li>20x75kg</li> <li>20x82kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Leg press narrow stance balls deep</i><br /> <ul><li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x80kg</li> <li>20x80kg</li> <li>20x80kg</li> <li>20x80kg</li> <li>20x100kg</li> <li>20x100kg</li> <li>20x100kg</li> <li>20x100kg</li> <li>20x120kg</li> <li>20x120kg</li> <li>20x120kg</li> <li>20x120kg</li> <li>20x80kg</li> <li>20x80kg</li> <li>20x80kg</li> <li>20x80kg</li> </ul><br /> <i>Romanian deadlift</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x120kg</li> <li>5x120kg</li> <li>5x120kg</li> <li>5x120kg</li> <li>5x120kg</li> <li>5x120kg</li> </ul><br /> <i>Cable rope paused tricep push down</i><br /> <ul><li>10x35kg</li> <li>10x35kg</li> <li>10x35kg</li> <li>10x35kg</li> <li>10x35kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>30x20kg</li> <li>30x20kg</li> </ul><br /> <i>Cable curlZ</i><br /> <ul><li>10x30kg</li> <li>10x30kg</li> <li>10x30kg</li> <li>10x30kg</li> <li>10x30kg</li> <li>15x30kg</li> <li>15x30kg</li> <li>15x30kg</li> <li>30x30kg</li> <li>30x30kg</li> </ul><br /> <u>Notes</u><br /> I hit a wall during the last hour in the office. Too much mental BEASTMODE again, I’ve been making some career advancements while kicking arse at my day to day duties. I’ve also spent a little time with the house today, the build is moving along nicely. Finalised some plumbing related stuff today at vendor’s site. So, there’s a lot going on. I got home after work and could have easily crashed in bed for a nice 2hr nap or something. But I moved, by the time 30 minutes had gone however, it was all gone. And now, I’ll probably be up late, thanks to a whole 2kg tray of chicken. Back to nutrition, all I’m doing at the moment is eating more real food. Simple as that. But no more measurements, haven’t measured food in years, I’m beyond that now.<br /> <br /> <br /> <br /> <div style="text-align: center;"><b>Day 3 - 03/12/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Another night of approximately clocking 5hrs of registered sleep. Nutrition is still a balancing act, extremely lean, maintaining increased protein intake. Increased liquid/water consumption also. Change outcome still unknown, I have the remainder of this week followed by two more full weeks before I can assess whether I need to stick with the change. If not, likely action is to patch fatfuckery from version 1.5 beta to fatfuckery version 1.8.<br /> <br /> <u>Damage control</u><br /> Upper body is feeling pretty fucking tender LULZ. Other than that, nothing major to report on<br /> <br /> <i>Light intensity interval training - movie - “The Island” (6:00AM)</i><br /> <ul><li>Stationary bike: 60mins, 2min off (70 Watts) 2min on (180 Watts) - 24km (?)</li> </ul><br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Leg press narrow stance balls deep (5:40PM)</i><br /> <ul><li>10x40kg</li> <li>10x40kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x120kg</li> <li>10x120kg</li> <li>10x160kg</li> <li>10x160kg</li> <li>10x200kg</li> <li>10x200kg</li> <li>10x240kg</li> <li>10x260kg</li> <li>10x300kg</li> <li>10x260kg</li> <li>10x260kg</li> <li>10x220kg</li> <li>10x220kg</li> <li>10x220kg</li> <li>10x200kg</li> <li>10x200kg</li> </ul><br /> <i>Barbell good morning</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x85kg</li> <li>5x90kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x70kg</li> <li>5x60kg</li> <li>5x60kg</li> </ul><br /> <i>L-sit pull up - paused on top then slow negative</i><br /> <ul><li>5</li> <li>5</li> <li>10</li> <li>10</li> <li>10</li> <li>5</li> <li>5</li> <li>5</li> <li>5</li> <li>5</li> </ul><br /> <i>Leg press machine calf raise</i><br /> <ul><li>10x80kg</li> <li>10x80kg</li> <li>10x160kg</li> <li>10x160kg</li> <li>10x240kg</li> <li>10x240kg</li> <li>10x320kg</li> <li>10x320kg</li> <li>10x400kg</li> <li>10x400kg</li> <li>10x440kg (found more 20kg plates)</li> <li>10x360kg</li> <li>10x360kg</li> <li>10x320kg</li> <li>10x320kg</li> <li>10x240kg</li> <li>10x240kg</li> <li>10x240kg</li> <li>10x240kg</li> <li>10x240kg</li> </ul><br /> <i>Leg extension</i><br /> <ul><li>10x26kg</li> <li>10x26kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x54kg</li> <li>10x54kg</li> </ul><br /> <i>PreacherCurlZ</i><br /> <ul><li>50x25kg</li> </ul><br /> <u>Notes</u><br /> Early morning training done to finish off a movie. Also, I have a final (or second last) leadership training I’ve been doing so since I’ll be stuck in a big meeting room all fucking day which is unhealthy as fuck, and limits my ability to move around, I’ve decided to warm up to the day with some LIIT (Light Intensity Interval Training).<br /> <br /> Considering today’s schedule, I was pretty strong today. Leg press approach still cautious but it all felt solid. Good mornings strong also, I’ll stick to 90kg for a bit. Calf clear. L-sit pull ups were very solid, very tight, and very strong. Some accessory leg extension towards the end. I’ll likely repeat a softer touch up tomorrow followed up by a back and chest/shoulder touchup on Friday.<br /> <br /> Training track<br /> <iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/vOTURWqJyhU" width="560"></iframe><br /> <br /> <br /> <div style="text-align: center;"><b>Day 2 - 02/12/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Approximately 5hrs+ clocked of total sleep. Body is awake immediately, up before my alarm at 5:10AM. Not stuck in “waking up” state. Feeling great, feeling recovered, fucking BEASTMODE at work. Back on schedule. Nutrition still a balancing act, forehead now vascularity as fuck after my midday walk.<br /> <br /> <u>Damage control</u><br /> All clear. Entire back, especially traps and lats are singing already. Music to my body. <br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Dumbbell flat bench press (4:55PM)</i><br /> <ul><li>10x24kg</li> <li>10x24kg</li> <li>10x36kg</li> <li>10x36kg</li> <li>10x48kg</li> <li>10x48kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x68kg</li> <li>7x72kg</li> <li>6x72kg</li> <li>9x68kg</li> <li>10x64kg</li> <li>10x60kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x52kg</li> <li>10x52kg</li> <li>10x48kg</li> <li>10x48kg</li> </ul><br /> <i>Dumbbell incline bench flye</i><br /> <ul><li>10x16kg</li> <li>10x16kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x36kg</li> <li>10x36kg</li> <li>10x44kg</li> <li>10x44kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x36kg</li> <li>10x36kg</li> <li>10x36kg</li> <li>10x32kg</li> <li>10x32kg</li> </ul><br /> <i>Dumbbroception lateral raise</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x18kg</li> <li>10x18kg</li> <li>10x22kg</li> <li>10x22kg</li> <li>10x28kg</li> <li>10x32kg</li> <li>10x36kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> </ul><br /> <i>Barbell close grip paused bench press</i><br /> <ul><li>10xBar</li> <li>10xBar</li> <li>10x40kg</li> <li>10x40kg</li> <li>6x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> </ul><br /> <i>Dumbbell standing bisolated shoulder press</i><br /> <ul><li>10x8kg</li> <li>10x8kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x16kg</li> </ul><br /> <i>Dummbrosolation hammer curlZ (randomly)</i><br /> <ul><li>10x8kg</li> <li>10x8kg</li> <li>10x8kg</li> <li>10x8kg</li> </ul><br /> <u>Preacher curlZ</u><br /> <ul><li>50x25kg</li> </ul><br /> <u>Notes</u><br /> Improved chest and shoulder training compared to last week, still all over the place though. Everything above waist is sore as fuck now. I’ll complete the picture tomorrow while the remainder of the week just deload v2 touching on everything again.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 1 - 01/12/2014</b></div><br /> <u>The Weekend</u><br /> A very mixed weekend. In terms of training/activity, it was quite balanced. Quite busy on Saturday and still got a decent kettlebell and body weight exercises done however I did nothing on Sunday. Nutritionally, I’ve upped fatfuckery weekday levels to fatfuckery weekends for both days. Ordering two meals for one sitting when I’m out, eating an unopened jar of peanut butter, and snaking in between. I even had some whisky. I broke my fasting protocol only once on Saturday night.<br /> <br /> <u>Rest/Recovery/Nutrition</u><br /> Over 9hrs clocked last night. I was rested well over the weekend which is what I needed from last week and thanks to a balanced weekend however it was very hot for me last night and quality of sleep was not very optimal. I decided to sleep in and when I was done I had clocked over 9hrs. Again, same pattern as usual with feeling shitty when I’ve slept too much sleep. It’s as if I was stuck in “still waking up” state all day. Nutrition back to normal fatfuckery, barely any water weight from the weekend despite eating half the fucking town away, carried an insignificant 200g compared to the end of Friday.<br /> I normally walk at midday, shorts and runners on and shirt off to get my vitamin D, and walking warms my body up and makes me feel better. But since my schedule has been messed up, no walks, no breaks at work, just a mad rush in getting shit done, I’ve had a challenging time with maintaining my preferred schedule. I’ve also had to get my car for service which has affected time management for today. This take up plenty of mental energy from me and I need to let go when things don’t go to plan.<br /> <br /> <u>Damage control</u><br /> Everything seems to be clear. Mild soreness evident on upper back and also on legs, no show stoppers today.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Cable pull over (5:50PM)</i><br /> <ul><li>10x40kg</li> <li>10x40kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x70kg</li> <li>10x70kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x90kg</li> <li>10x90kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x70kg</li> <li>10x70kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x60kg</li> </ul><br /> <i>Dumbbell bisolation row</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x42kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> </ul><br /> <i>Barbell rack deadlift-to-paused-shrug</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>3x260kg</li> <li>3x260kg</li> <li>3x300kg</li> <li>3x300kg</li> <li>3x300kg</li> <li>3x260kg</li> <li>3x260kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> </ul><br /> <i>L-sit pull up - paused on top slow negatives</i><br /> <ul><li>5</li> <li>5</li> <li>5</li> <li>10</li> <li>5</li> </ul><br /> <i>Machine PreacherCurlZ</i><br /> <ul><li>50x20kg</li> <li>50x20kg</li> </ul><br /> <i>Tricep reverse grip push down</i><br /> <ul><li>50x30kg</li> <li>50x30kg</li> </ul><br /> <u>Notes</u><br /> Too many bros, slightly impacted my preferred order of things however work capacity doesn’t appear to have been affected. Taking into consideration how I felt all day, the feeling subsided within the first 15 minutes of starting the session. Slightly extended the session also, mild compulsive behaviour there. A punishment (or reward) for being a typical inactive fuck all day I suppose. There was enough damage done that I think the soreness should last for the next 6 days. 3x260kg racks-to-paused shrugs are now 50% cleaner, 3x300kg is still dirty. It’ll get cleaner though.ChinoZ32http://www.blogger.com/profile/10275821476586332409noreply@blogger.com0tag:blogger.com,1999:blog-7508293409344832447.post-27328614740582904912014-11-24T20:46:00.000+11:002014-11-30T15:58:51.161+11:00<div style="text-align: center;"><b>Day 5 - 28/11/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Purposely slept in, over 9 hours sleep clocked. You know that feeling when you just got out of bed and you’re still waking up? Well that’s the feeling I had the entire day. It’s definitely beyond an emerging pattern or speculation, it’s now a certainty. Anything more than 8 hours of sleep for me isn’t optimal, it’s the opposite. 5 to 6 hours seems like a sweet spot. Nutrition still a balancing act, grocery expenses slightly increased as I’ve increased intake of meat.<br /> <br /> <u>Damage control</u><br /> Lower back sore, I went pretty heavy on Romanians. Funnily, after yesterday’s leg session, which was the second consecutive day, waist below appears to be clear. It’ll fly kick me in the face tomorrow or tonight I reckon.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Machine bench press (6:56PM)</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x47kg</li> <li>20x47kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x26kg</li> <li>20x26kg</li> </ul><br /> <i>Rack barbell deadlift-to-paused shrug</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> </ul><br /> <i>Machine flye high - lowest seat</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x47kg</li> <li>20x47kg</li> <li>20x47kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x33kg</li> <li>20x33kg</li> </ul><br /> <i>Machine seated row neutral grip</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x47kg</li> <li>20x47kg</li> <li>20x47kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x61kg</li> <li>20x61kg</li> <li>20x61kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Machine shoulder press</i><br /> <ul><li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x20kg</li> <li>10x25kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x20kg</li> <li>10x20kg</li> </ul><br /> <i>Cable tricep push down reverse grip</i><br /> <ul><li>30x20kg</li> <li>30x20kg</li> <li>30x30kg</li> <li>30x30kg</li> <li>30x30kg</li> </ul><br /> <i>Preacher curlZ</i><br /> <ul><li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> </ul><br /> <u>Notes</u><br /> That sleepy feeling left probably an hour in after I started this session. I’ve already pre-planned I was going to keep it light but at higher volume, while keeping everything upper body only considering I’ve just trained waist below two days in a row. Fucking skin-tearing pumps, crazy shit.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 4 - 27/11/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Clocked the same amount of sleep but sacrificed my morning schedule to do so. Nearly at the end of the working week, we can doooeeeet. Nutrition solid.<br /> <br /> <u>Damage control</u><br /> Surprisingly sore waist below after yesterday. Waist above as previously mentioned will be good for the rest of the week, LULZ.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Romanian deadlift (5:18PM)</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>3x180kg</li> <li>3x180kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> </ul><br /> <i>Leg extension</i><br /> <ul><li>10x26kg</li> <li>10x26kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x110kg</li> <li>10x110kg</li> </ul><br /> <i>Leg press narrow stance balls deep</i><br /> <ul><li>10x40kg</li> <li>10x40kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x100kg</li> <li>10x120kg</li> <li>10x160kg</li> <li>10x200kg</li> <li>10x200kg</li> <li>10x160kg</li> </ul><br /> <i>Leg press machine calf raise</i><br /> <ul><li>10x80kg</li> <li>10x80kg</li> <li>10x140kg</li> <li>10x140kg</li> <li>10x200kg</li> <li>10x200kg</li> <li>10x260kg</li> <li>10x260kg</li> <li>10x320kg</li> <li>10x360kg</li> <li>10x400kg</li> <li>10x420kg</li> <li>10x440kg (no more 20kg plates)</li> <li>10x320kg</li> <li>10x280kg</li> <li>10x280kg</li> <li>10x240kg</li> <li>10x240kg</li> <li>20x200kg</li> <li>10x200kg</li> </ul><br /> <i>Tricep push down</i><br /> <ul><li>20x30kg</li> <li>20x30kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x30kg</li> <li>20x30kg</li> </ul><br /> <i>Cable crunch</i><br /> <ul><li>50x50kg</li> <li>50x60kg</li> <li>50x70kg</li> <li>20x50kg</li> <li>20x50kg</li> </ul><br /> <i>PreacherCurlZ</i><br /> <ul><li>50x20kg</li> <li>50x20kg</li> <li>10x32kg</li> <li>20x32kg</li> <li>10x53kg</li> </ul><br /> <u>Notes</u><br /> Zero tiredness, no microsleeps on the drive after work. Repeated yesterdays session pretty much with slight modification, most definitely an improvement. Strong with Romanians, still cautious with leg presses. No complaints.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 3 - 26/11/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Clocked approximately 5hrs 30mins of sleep. Back to my preferred schedule, no all-day workshops today. Monitoring stage with nutrition, all good in that department, still a bit of a balancing act though.<br /> <br /> <u>Damage control</u><br /> All of waist up all sorted for the rest of the week, any remaining work will merely be for the sake of movement. Waist down is the target today.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Barbell good morning (4:58PM)</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5xBar</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x85kg</li> <li>5x85kg</li> <li>5x87.5kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x60kg</li> <li>5x60kg</li> </ul><br /> <i>L-sit pull up - paused on top then slow negative</i><br /> <ul><li>5</li> <li>5</li> <li>5</li> <li>10</li> <li>5</li> <li>5</li> <li>5</li> <li>5</li> <li>5</li> <li>5</li> </ul><br /> <i>Barbell 2 second count paused squat - practice</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> </ul><br /> <i>Leg extension</i><br /> <ul><li>10x26kg</li> <li>10x26kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x89kg</li> <li>10x89kg</li> <li>10x110kg</li> <li>10x110kg</li> </ul><br /> <i>Leg press</i><br /> <ul><li>10x40kg</li> <li>10x40kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x120kg</li> <li>10x120kg</li> <li>10x160kg</li> <li>10x160kg</li> <li>10x200kg</li> <li>10x200kg</li> <li>10x240kg</li> <li>10x240kg</li> </ul><br /> <i>Leg press machine calf raise</i><br /> <ul><li>10x80kg</li> <li>10x80kg</li> <li>10x160kg</li> <li>10x160kg</li> <li>10x240kg</li> <li>10x240kg</li> <li>10x320kg</li> <li>10x320kg</li> </ul><br /> <u>Notes</u><br /> I seem to be feeling sleepy and tired on the wrong times of day. Tired as fuck right after work untl an hour after my session. After that it seems I came good, and now most likely I’ll be up late again. I didn’t get my planned volume, otherwise I still pushed through. Good mornings were a struggle but slightly stronger than last week. A crap load of L-sit pull ups paused slow negatives felt like it gave me a hernia. Cautious with leg press due to last week, fortunately no signs of aggravation on my right hamstring. I might re-attempt this session again minus my hernia-inducing L-sits. I most definitely can’t wait for my new house to be built so I can adjust my schedule. I’m going to put a fucking squat rack, bench, bumper plates, and some dumbbells and that’s essentially my dream gym.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 2 - 25/11/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Much improved rest with clocking nearly 7 hours. Good to go I think. Nutrition top notch, even gf noticed “you look bigger” despite still being light weight. And I know I’m in ketosis (it’s been a while since glycogen replenishment) so I’m not carrying any water weight. Vascularity still on the rise, weight has finally stabilized, perhaps I’ve identified my maintenance.<br /> <br /> <u>Damage control</u><br /> Waist down still sore at moderate levels so I’ll keep them clear today and adjust things for this week only by doing chest/shoulders and move waist down another day. Traps and lats also sore at moderate levels. Hands pretty tenderized, good to go otherwise.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Dumbbell flat bench press (6:02PM)</i><br /> <ul><li>10x24kg</li> <li>10x24kg</li> <li>10x36kg</li> <li>10x36kg</li> <li>10x36kg</li> <li>10x44kg</li> <li>10x44kg</li> <li>10x52kg</li> <li>10x52kg</li> <li>10x64kg</li> <li>10x68kg</li> <li>8x68kg</li> <li>10x64kg</li> <li>10x60kg</li> <li>9x60kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>8x52kg</li> <li>10x48kg</li> <li>10x48kg</li> </ul><br /> <i>Dumbbell incline bench flye</i><br /> <ul><li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x36kg</li> <li>10x36kg</li> <li>5x44kg</li> <li>5x44kg</li> <li>10x36kg</li> <li>10x36kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> </ul><br /> <i>Dumbbroception lateral raise</i><br /> <ul><li>10x10kg</li> <li>10x10kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x28kg</li> <li>10x28kg</li> </ul><br /> <i>Dumbbell seated shoulder press</i><br /> <ul><li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>9x40kg</li> <li>10x40kg</li> <li>10x32kg</li> <li>10x32kg</li> </ul><br /> <i>Barbell close grip bench press</i><br /> <ul><li>10xBar</li> <li>10xBar</li> <li>10x40kg</li> <li>5x60kg</li> <li>5x60kg</li> </ul><br /> <i>Preacher curlZ</i><br /> <ul><li>60x20kg</li> </ul><br /> <u>Notes</u><br /> Tired from the lack of movement all day due to a workshop for work. Which, threw my schedule slightly out of whack. All good, chest still weak and all over the place but ever so slightly improved from last weeks not so pectacular chesticle workout. Kept everything simple, made it strictly chest and shoulders.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 1 - 24/11/2014</b></div><br /> <u>The Weekend</u><br /> Not very balanced, extremely busy and non-stop. I maintained my usual bodyweight and kettlebell circuit on Saturday however I was so buggered that I left Sunday training free. Sunday was also busy but more mental work than physical. We’ve made massive progress with the house build though and 99% of my items list for my multi-zone audio and gigabit networking have been purchased. Nutritionally fat fuckery level 1,000 as usual on weekends, finished a tub of peanut butter and ate an entire family of chicken and a farm of various vegetables to match.<br /> <br /> <u>Rest/Recovery/Nutrition</u><br /> Not very well rested, clocked under 4hrs of sleep. Too hot, too busy working at home, researching and ordering parts. It got as high as 29 in the bedroom last night, I’m already a hot sleeper and naked-sleep all year (including winter, sometimes with the window open) so there isn’t anything mysterious about why hours are low. I don’t feel tired though I’m sure it’ll kick my face later today, maybe. It hasn’t stopped me from getting up and getting about at my usual and preferred time, stepped in the office before 7AM first in the office. Nutrition is great, barely carrying any water. And if I was I’d drop it by the end of today or tomorrow. Weight is still fluctuating but at least I got it out of rock bottom. Vascularity becoming more constant whether I’m just sitting in the office, or in the weights room.<br /> <br /> <u>Damage control</u><br /> Waist down have been and are still extremely sore, especially hamstring. Back is still sore, mild levels, from last week. Good to go regardless as always.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Barbell rack deadlift-to-paused-shrug (5:05PM)</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>3x260kg</li> <li>3x260kg</li> <li>3x300kg</li> <li>3x300kg</li> <li>3x300kg</li> <li>3x260kg</li> <li>3x260kg</li> <li>3x260kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x140kg</li> <li>5x140kg</li> </ul><br /> <i>L-sit pull up - paused on top slow negatives</i><br /> <ul><li>5</li> <li>5</li> <li>8</li> <li>5</li> <li>5</li> </ul><br /> <i>Dumbbell bisolation row</i><br /> <ul><li>10x10kg</li> <li>10x10kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x30kg</li> <li>10x30kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x30kg</li> <li>10x30kg</li> <li>10x30kg</li> <li>10x30kg</li> <li>10x30kg</li> </ul><br /> <i>Cable pull over</i><br /> <ul><li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x50kg</li> </ul><br /> <i>Machine PreacherCurlZ</i><br /> <ul><li>60x20kg</li> </ul><br /> <u>Notes</u><br /> I thought I did pretty well throughout the day with less than 4hrs of sleep. Died on my arse after work, dangerously driving home. Got home safely. Instead of mixing water, I used a can of redbull to mix with my BCAA which got me going. Got a decent and very simple session down. I can feel my lats right now, it’s been looked after for the rest of the week I reckon, LOOOOOL.ChinoZ32http://www.blogger.com/profile/10275821476586332409noreply@blogger.com0tag:blogger.com,1999:blog-7508293409344832447.post-85511938821545889802014-11-17T20:48:00.000+11:002014-11-21T22:42:59.785+11:00<div style="text-align: center;"><b>Day 5 - 21/11/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Feeling fine despite the sub 5hr total in sleep. Last day of the working week but have a shit loads to do for the house build so I know the weekend will be extremely busy. Exciting times. When I thought I couldn’t drop any more water I do and significantly look leaner than I did yesterday, gf was pretty surprised and so was I, minor changes on scale. Change in effect, less reactive and more controlled. I’ll keep disciplined and won’t be so hasty regardless of how the body changes. I need a solid 4 weeks at least followed by assessing the outcome.<br /> <br /> <u>Damage control</u><br /> Sore as fuck every-fucking where, planning another lighter and unstructured session.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Barbell ZERGRUSH squat (6:30PM)</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5xBar</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x60kg</li> <li>5x60kg</li> </ul><br /> <i>Barbell two second count paused squat</i><br /> <ul><li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> </ul><br /> <i>Romanian deadlift</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x60kg</li> <li>5x60kg</li> </ul><br /> <i>Machine flye high - lowest seat</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> </ul><br /> <i>Machine preacher curlZ</i><br /> <ul><li>20x15kg</li> <li>20x20kg</li> <li>20x25kg</li> <li>20x32kg</li> <li>20x25kg</li> </ul><br /> <u>Notes</u><br /> Good at work but fatiguing on my way home. But after kicking arse at work doing a little over time (I don’t do this often so it’s OK), followed by driving to the block and spending an extra 30 minutes travel time and another hour on site to inspect progres and speak with the builder, it got me all knocked out and I could have easily stayed at home.But, results don’t grow on trees. Decided to do some squats, light work only, felt good. Romanians felt good also. Kept the rest as accessory work. Not much volume done, I am fatiguing earlier, strength endurance wasn’t there today at all.<br /> Busy weekend ahead, will maintain some balance. More exciting, exhausting, but in the end worth it work over the weekend with choices for the house. Builder has moved very quickly therefore we are required to make decisions earlier than expected. Also more research as usual every night to ensure I get things set up the way I want it to. Like a wired multi-zoned audio, 7.1 surround in lounge, power point upgrades and placements, and gigabit Cat6 wiring throughout the house.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 4 - 20/11/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Late everything last night, pushed everything back today. Plenty of research for the house build at brain explosion levels but I think I’m nearly there. Home theater and data cabling front nearly complete. Feeling recovered, clocked over 8 hrs of sleep. Nutrition fatfuckery levels are up and it seems my body is reacting well. I’ll maintain current change for a month at least followed by assessing results. Took some progress photos, slowly getting leaner. I’m a bit stoked about veins on my back, I’ve never had them surface before.<br /> <br /> Some progress photos<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2R5qG6gr2dEGpJZMTpmoXZ3RIffoYex8BWZpsTb22ff1b-Iby8OJWIqhoBQO2IYHAZO4R9K-wtrj-1it8VhE19g2R31Uul5y8evOQJ1k-KsZoozwR87cQ-UEF8CsYSiVpyEHZG83vWfI/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2R5qG6gr2dEGpJZMTpmoXZ3RIffoYex8BWZpsTb22ff1b-Iby8OJWIqhoBQO2IYHAZO4R9K-wtrj-1it8VhE19g2R31Uul5y8evOQJ1k-KsZoozwR87cQ-UEF8CsYSiVpyEHZG83vWfI/s1600/1.jpg" height="320" width="315" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /> </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhv0hSV1dV_TCHTwlFa1mSN_r-ruFCDPVos0BuVDdgw0wBipOFR7ehWJCAbkffxAHVVrsA_lur-Stn2wAbjIXDzv2kksFAoA_HiSONGHNJ15J20eJLcLuRQ5zzMpVZd6Cuuv4r3r3Fzi5U/s1600/2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhv0hSV1dV_TCHTwlFa1mSN_r-ruFCDPVos0BuVDdgw0wBipOFR7ehWJCAbkffxAHVVrsA_lur-Stn2wAbjIXDzv2kksFAoA_HiSONGHNJ15J20eJLcLuRQ5zzMpVZd6Cuuv4r3r3Fzi5U/s1600/2.jpg" height="320" width="263" /></a></div><br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNjXJrkBrLz1h8FeGO-mqaRFbFzGALzLBsGw3KRK8N6EkuWNoeLqHLAI577BeW9tN0bPBH5JB9sKuipYDwdwqh_zB4_x-MqFLUQ5KV1q2lKkpb1oo_TlT_4wH9oqmC3crbVtN09s0u0-8/s1600/3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNjXJrkBrLz1h8FeGO-mqaRFbFzGALzLBsGw3KRK8N6EkuWNoeLqHLAI577BeW9tN0bPBH5JB9sKuipYDwdwqh_zB4_x-MqFLUQ5KV1q2lKkpb1oo_TlT_4wH9oqmC3crbVtN09s0u0-8/s1600/3.jpg" height="320" width="190" /></a></div><div class="separator" style="clear: both; text-align: center;"></div><br /> <u>Damage control</u><br /> All good, right hamstring recovering. DOMS all over the fuckin place though, so that means I’m planning to have a non-structured light session tonight.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Leg extension (6:55PM)</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x68kg</li> <li>20x68kg</li> <li>20x68kg</li> <li>20x68kg</li> <li>20x68kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Leg curl</i><br /> <ul><li>10x19kg</li> <li>10x19kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x33kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x26kg</li> </ul><br /> <i>Machine row reverse grip</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x68kg</li> <li>20x68kg</li> <li>20x68kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>L-sit pull up pause and hold on top slow negatives</i><br /> <ul><li>5</li> <li>6</li> <li>6</li> <li>5</li> <li>5</li> </ul><br /> <i>Machine bench press</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> </ul><br /> <i>Barbell close grip bench press</i><br /> <ul><li>10xBar</li> <li>10xBar</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>8x60kg</li> <li>8x60kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> </ul><br /> <i>BarbrocepCurlZ wide gripZ</i><br /> <ul><li>20x20kg</li> <li>20x20kg</li> <li>20x20kg</li> <li>20x20kg</li> <li>20x20kg</li> </ul><br /> <i>Machine flye high - lowest seat</i><br /> <ul><li>10x33kg</li> <li>10x33kg</li> <li>10x33kg</li> <li>10x33kg</li> <li>10x33kg</li> <li>10x33kg</li> <li>10x33kg</li> <li>10x33kg</li> <li>10x33kg</li> <li>10x33kg</li> </ul><br /> <u>Notes</u><br /> Non-structured, light. Plenty of bacon just like yesterday and did not test strength. Video of my L-sit pull ups&nbsp;<span style="font-family: Arial; font-size: 13px; white-space: pre-wrap;">(gf wanted to)</span>. Surprised to see lower back muscles emerging also.<br /> <br /> <iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/hhPz2GPNq-o" width="420"></iframe><br /> <br /> <br /> <div style="text-align: center;"><b>Day 3 - 19/11/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Wow, clocked more than six hours. First morning where body hasn’t decided to wake up 40 minutes before my alarm, slept through my alarm slightly so I got an extra hour instead. Not tired, but it’s an obvious pattern when I eat to fat-fckery level 1,000 I seem to stay in bed hibernating a little longer. I ate so much I can still burp last nights food. I’ve been reactive and inefficiently at that. Currently strategizing in my head how to change my regimen.<br /> <br /> <u>Damage control</u><br /> Right hamstring really sore, left feels nothing. Weird, I can’t even cross my legs. Other than that, back DOMS galore. Wheels feel OK, I will complete the picture with my planned (and more structured) pectoral training later today after work.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Dumbbell bench press (5:10PM)</i><br /> <ul><li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x48kg</li> <li>10x48kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>8x64kg</li> <li>9x64kg</li> <li>10x56kg</li> <li>10x56kg</li> <li>10x48kg</li> <li>10x48kg</li> <li>10x48kg</li> <li>20x44kg</li> <li>20x40kg</li> </ul><br /> <i>Dumbbell flye incline bench</i><br /> <ul><li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x36kg</li> <li>10x36kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x36kg</li> <li>10x36kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x28kg</li> </ul><br /> <i>Dumbroception lateral raise</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x12kg</li> <li>10x14kg</li> <li>10x14kg</li> <li>10x14kg</li> <li>10x14kg</li> <li>10x14kg</li> <li>10x14kg</li> <li>10x18kg</li> <li>10x18kg</li> <li>10x18kg</li> <li>10x18kg</li> <li>10x18kg</li> <li>10x14kg</li> <li>10x14kg</li> <li>10x14kg</li> <li>10x14kg</li> <li>10x14kg</li> </ul><br /> <i>Dumbbell seated shoulder press</i><br /> <ul><li>10x16kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> </ul><br /> <i>L-sit pull up paused on top slow negatives</i><br /> <ul><li>5</li> <li>5</li> <li>5</li> <li>5</li> <li>5</li> </ul><br /> <u>Notes</u><br /> Well that was pretty fucked. I’ve eaten more, I’ve slept more, I’ve been relatively active all day with the exception of tiredness on my drive from work to home. The weakness in the gym feels like a slap in the face. The opposite usually happens, it wakes me up and energizes me while strength is unhindered regardless of how I am throughout the day. I’m stumped really, I cannot pin point it.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 2 - 18/11/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Another day of waking up 40 minutes before my alarm (6:10AM), approximately 5hrs 30mins clocked. Feeling recovered. Nutrition requires tweaking and when I mean tweaking, I mean I’ll be upping fat-fuckery to level 80. I’ve been back a full week to work now and activity levels have leaned me out a lot more quickly than I expected and I am too light for my liking. Carrying no water, I still can’t get over it everytime I see veins on my lats though.<br /> <br /> <u>Damage control</u><br /> Yesterday’s back session made my back complete, very nice back DOMS indeed.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Leg press - narrow stance balls deep (4:55PM)</i><br /> <ul><li>10x40kg</li> <li>10x40kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x120kg</li> <li>10x120kg</li> <li>10x160kg</li> <li>10x160kg</li> <li>10x200kg</li> <li>10x200kg</li> <li>10x240kg</li> <li>10x240kg</li> <li>10x240kg</li> <li>10x240kg</li> <li>10x200kg</li> <li>10x160kg</li> <li>10x160kg</li> <li>10x160kg</li> <li>10x160kg</li> <li>10x160kg</li> </ul><br /> <i>Barbell good morning</i><br /> <ul><li>20xBar</li> <li>10xBar</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x85kg</li> <li>5x80kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x60kg</li> <li>5x60kg</li> </ul><br /> <i>Leg press machine calf raise</i><br /> <ul><li>10x40kg</li> <li>10x40kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x120kg</li> <li>10x120kg</li> <li>10x160kg</li> <li>10x160kg</li> <li>10x200kg</li> <li>10x240kg</li> <li>10x280kg</li> <li>10x320kg</li> <li>10x360kg</li> <li>10x400kg</li> <li>10x420kg</li> <li>10x300kg</li> <li>10x300kg</li> <li>10x300kg</li> <li>10x200kg</li> <li>10x200kg</li> </ul><br /> <i>Cable tricep push down v-bar</i><br /> <ul><li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Machine flye low - knees off lock</i><br /> <ul><li>20x33kg</li> <li>20x33kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> </ul><br /> <i>Machine seated shoulder press (randomly)</i><br /> <ul><li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> <li>10x10kg</li> </ul><br /> <i>Machine preacher curlZ</i><br /> <ul><li>50x20kg</li> <li>20x20kg</li> <li>30x20kg</li> </ul><br /> <u>Notes</u><br /> Bacon levels not as low as yesterday pre-workout/post office work but still tired from the Asian sweatshop style ZERGRUSH work in the office which I really need to control. Today’s session was a lot more structured, strictly made primary movements for parts below the waist while utilising the final 25 minutes or so broception’ing/cooling down. Right hamstring gradually got very sore during leg press so I couldn’t push as preferred. Soreness feels like some sort of a pull and the cause is unknown. I know it didn’t eventuate during the leg presses or yesterday’s rack deadlifts. I think it might be sometime in the office, somehow. Or perhaps during my usual mid day walks which is most probable. Despite that however good mornings felt extremely easy and I could push for 90kg good mornings next session maybe. All in all I felt today was efficient since I didn’t make any attempts to squeeze in some heavy pectoral and shoulder training.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 1 - 17/11/2014</b></div><br /> <u>The Weekend</u><br /> Lots of sleep. Balanced in activity levels. Kettlebell Saturdays while watching the gf play some PS3, MIIT (moderate interval training) on Sunday while catching up on the Walking Dead. Nutrition fat fuckery, but I adjusted/balanced it a little and ate bigger multiple meals, but less homemade protein/fat dessert.<br /> <br /> <u>Rest/Recovery/Nutrition</u><br /> Clocked approximately 5.5hrs. It could have been longer, I’ve had some nasty sleep paralysis haunt me last night. Feeling recovered. Nutrition back to normal fat fuckery levels. Surprising effects of nutrition adjustment while maintaining usual weekend intake, zero water retention throughout the weekend.<br /> <br /> <u>Damage control</u><br /> Back and glutes mildly sore, all else clear. Regardless of soreness on number of affected areas, and severity, I’m good to go.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Barbell rack deadlift-to-paused-shrug (5:05PM)</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>3x260kg</li> <li>3x260kg</li> <li>3x300kg (getting less dirty - spray and wipe working)</li> <li>3x300kg</li> <li>3x300kg</li> <li>3x260kg</li> <li>3x260kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>10x140kg</li> <li>10x140kg</li> </ul><br /> <i>L-sit pull up - paused on top slow negatives</i><br /> <ul><li>5</li> <li>5</li> <li>5</li> <li>10</li> <li>5</li> <li>5</li> <li>5</li> <li>5</li> <li>5</li> <li>5</li> </ul><br /> <i>Machine seated row neutral grip</i><br /> <ul><li>10x26kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>10x89kg</li> <li>10x89kg</li> <li>10x117kg</li> <li>10x117kg</li> <li>10x117kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x54kg</li> <li>10x54kg</li> </ul><br /> <i>Cable standing bisolation row</i><br /> <ul><li>10x30kg</li> <li>10x30kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x70kg</li> <li>10x70kg</li> </ul><br /> <i>Machine bench press (randomly)</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> </ul><br /> <i>Machine flye high - lowest seat (randomly)</i><br /> <ul><li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> </ul><br /> <u>Notes</u><br /> Worked too hard in the office, ZERGRUSH mode leaving me feeling sleepy on my drive back home. Got changed, stepped inside the gym and just started lifting. Immediate restoration of energy. I got less volume completed than I had originally planned and preferred due to mental distractions, my own fault. I also allowed to be distracted by general chit chat, allowed more than what I prefer which is usually zero to very little.ChinoZ32http://www.blogger.com/profile/10275821476586332409noreply@blogger.com0tag:blogger.com,1999:blog-7508293409344832447.post-27968976780125556832014-11-10T17:23:00.001+11:002014-11-16T22:39:30.974+11:00<div style="text-align: center;"><b>Day 5 - 14/11/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> This morning was an exact replica of yesterday. Woke up about 40mins before my alarm went, probably exact same time as yesterday. Feeling recovered and ready to go. Nutrition is solid, water weight dropped a lot quicker than anticipated so fat fuckery x2 activate as of tonight. Zero headaches or light headedness, breathing all good, the only thing left is an occasional runny nose.<br /> <br /> <u>Damage control</u><br /> Woke up, could barely move. Fuck moi, DOMS everyfcknwhere.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Leg extension (6:15PM)</i><br /> <ul><li>10x26kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>10x82kg</li> <li>10x82kg</li> <li>10x103kg</li> <li>10x110kg</li> <li>10x117kg</li> <li>10x124kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Machine seated row reverse grip</i><br /> <ul><li>10x33kg</li> <li>10x33kg</li> <li>10x33kg</li> <li>10x47kg</li> <li>10x47kg</li> <li>10x61kg</li> <li>10x61kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x89kg</li> <li>10x89kg</li> <li>10x103kg</li> <li>10x103kg</li> <li>10x89kg</li> <li>10x89kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Barbell rack deadlift-to-shrug paused</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>10x140kg</li> <li>10x140kg</li> </ul><br /> <i>Machine seated bench press</i><br /> <ul><li>10x26kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x71kg</li> <li>10x71kg</li> <li>10x71kg</li> <li>10x71kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Machine reverse flye</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x19kg</li> <li>10x19kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x33kg</li> <li>10x33kg</li> <li>20x26kg</li> <li>20x26kg</li> </ul><br /> <i>Machine flye low - knees off lock</i><br /> <ul><li>10x33kg</li> <li>10x33kg</li> <li>10x47kg</li> <li>10x47kg</li> <li>10x61kg</li> <li>10x61kg</li> <li>10x61kg</li> <li>10x61kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <u>Notes</u><br /> All day in training, inactive and 8 hrs sitting down all day equates to fatigue and sloppiness. I got home and had to lay down for a few minutes. Getting changed and walking to the gym was also a struggle. Trained, despite the fucktarded levels of DOMS, my body fared OK. Within 15 minutes, I’d forgotten I was fatigue. And post workout, immediately I felt bacon levels have been restored.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 4 - 13/11/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Approximately clocked 5hrs 30mins. Originally aimed for 6hrs on the dot however I woke up before my alarm at around 5:30AM. Feeling recovered enough, so I’m good to go. Nutrition on track, keeping protein and fat pretty high speeding up the road to ketosis. Interestingly, and positively, body composition is showing a steady drop of water however my weight has been static. A few wins like this in the next twelve months would be good. And I’m not carrying a massive gigantic bog either.<br /> <br /> <u>Damage control</u><br /> Stiffness this morning, DOMS galore everywhere. Planning only a bro mode today after work.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Dumbbell incline flye (4:53PM)</i><br /> <ul><li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x36kg</li> <li>10x36kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x44kg</li> <li>10x44kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x36kg</li> <li>10x36kg</li> </ul><br /> <i>Cable standing pull over</i><br /> <ul><li>10x30kg</li> <li>10x30kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x70kg</li> <li>10x70kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x70kg</li> <li>10x70kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x50kg</li> <li>10x50kg</li> </ul><br /> <i>Dumbbell seated shoulder press</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x16kg</li> <li>10x16kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x24kg</li> </ul><br /> <i>Barbroception curlZ - narrow gripZ</i><br /> <ul><li>20x10kg</li> <li>20x10kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x15kg</li> <li>20x15kg</li> <li>20x10kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> <li>20x12.5kg</li> </ul><br /> <i>Cable tricep push down - alternating over/under grip</i><br /> <ul><li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Cable torso/side twist</i><br /> <ul><li>10x20kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x30kg</li> </ul><br /> <u>Notes</u><br /> Felt tired from work, by work. But my work capacity in the gym is still pretty solid. I felt this deload session felt more concentrated, efficient.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 3 - 12/11/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Clocked over six hours, had difficulties getting to sleep, most probably because I’m excited to going back to work. ZERO fucking headaches today, only a mild light-headed feeling during the first hour at work which only lasted briefly. Nutrition solid, still watery but completely manageable, water dropping slowly. Predicted time of dropping most water weight by the end of this week, at least the beginning of next week. <br /> <br /> <u>Damage control</u><br /> Nothing major to note, all good to go. Not feeling battered with the usual punishment I’ve done so far from this week.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Leg press narrow stance balls deep (4:50PM)</i><br /> <ul><li>20x40kg</li> <li>20x40kg</li> <li>20x80kg</li> <li>20x80kg</li> <li>20x80kg</li> <li>20x80kg</li> <li>20x100kg</li> <li>20x120kg</li> <li>20x140kg</li> <li>20x160kg</li> <li>20x160kg</li> <li>20x180kg</li> <li>20x180kg</li> <li>20x200kg</li> <li>20x200kg</li> <li>20x120kg</li> <li>20x120kg</li> <li>20x120kg</li> <li>20x100kg</li> <li>20x100kg</li> </ul><br /> <i>Dumbbell incline bench press</i><br /> <ul><li>10x24kg</li> <li>10x24kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x36kg</li> <li>10x40kg</li> <li>10x44kg</li> <li>10x48kg</li> <li>10x52kg</li> <li>10x56kg</li> <li>10x60kg</li> <li>10x44kg</li> <li>10x44kg</li> <li>15x36kg</li> <li>10x36kg</li> <li>10x36kg</li> <li>20x24kg</li> <li>20x24kg</li> </ul><br /> <i>Dumbroception row</i><br /> <ul><li>10x12kg</li> <li>10x12kg</li> <li>10x18kg</li> <li>10x18kg</li> <li>10x24kg</li> <li>10x24kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x50kg (gyms max)</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x24kg</li> <li>10x24kg</li> </ul><br /> <i>L-sit pull up paused on top and slow negatives</i><br /> <ul><li>5</li> <li>5</li> <li>5</li> <li>5</li> <li>5</li> </ul><br /> <i>SUPERSET</i><br /> <br /> <i>Machine flye low - knees off lock</i><br /> <ul><li>20x26kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <u>Notes</u><br /> Fantastic session. Fitness in terms of strength endurance still not 100% however work capacity and strength is slowly coming back to normal. No fucking headaches during the session. I went 10 minutes over my allocated work day training session, so I thought I was disciplined enough on my first day back.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 2 - 11/11/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Today is the first day that I’d gotten out of bed feeling “OK”. For the past week every morning no matter how early the night before was, my body has been somewhat forced to be confined in bed by several things combined. And even then my body has plagued with high level of breathing discomfort, throbbing headaches, etc. Today throat was more or less clear, no pain in nasal passages, and headache free this morning. I did feel dizzy though when I went for a drive (to check out house build). The head is feeling light still, stubborn mucus starting to form but nothing like a good hard sniff and spit or two can clear out. <br /> Nutrition is solid, turning fat-fuckery levels from high to medium. I’m still carrying some water with glycogen in the body still evident, but compositionally it’s quite marginal.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTM1kZ2iVwPqtTqjCrd_U9yUB03ZQjzrR9m3my1icFSeNQmAkzYjN9xW0JtSVgtuz48UKHw7B9rz3hhCwUqx6H4NrUjk1R9nqa_n6HNsGSrLPfWjGRDJUQ_6g65sqnOx7gxht2EPfFCNg/s1600/1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTM1kZ2iVwPqtTqjCrd_U9yUB03ZQjzrR9m3my1icFSeNQmAkzYjN9xW0JtSVgtuz48UKHw7B9rz3hhCwUqx6H4NrUjk1R9nqa_n6HNsGSrLPfWjGRDJUQ_6g65sqnOx7gxht2EPfFCNg/s1600/1.JPG" height="320" width="191" /></a></div><br /> It’s interesting to see FitBit stats, check out the average steps (I only use this as an indication of activity levels) from my usual 18,000 to 7,100. Check out how my usual sleep average went up from 4.5hrs - 6hrs to 12.5hrs, fucking LUUUULZ!<br /> <br /> <u>Damage control</u><br /> Surprisingly clear, especially for a post-back day. Good to go.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Leg extension (1:48PM)</i><br /> <ul><li>10x26kg</li> <li>10x26kg</li> <li>10x26kg</li> <li>10x47kg</li> <li>10x47kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>10x89kg</li> <li>10x89kg</li> <li>10x110kg</li> <li>10x124kg</li> <li>10x143kg (machine max)</li> <li>10x143kg</li> <li>10x143kg</li> <li>10x143kg</li> <li>10x103kg</li> <li>10x103kg</li> <li>10x103kg</li> <li>10x103kg</li> <li>10x103kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x54kg</li> <li>10x54kg</li> </ul><br /> <i>Barbell good morning</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5xBar</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x60kg</li> <li>5x60kg</li> </ul><br /> <i>Leg press machine calf raise</i><br /> <ul><li>10x40kg</li> <li>10x40kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x120kg</li> <li>10x120kg</li> <li>10x160kg</li> <li>10x160kg</li> <li>10x200kg</li> <li>10x200kg</li> <li>10x240kg</li> <li>10x240kg</li> <li>10x280kg</li> <li>10x320kg</li> <li>10x360kg</li> <li>10x400kg</li> <li>10x420kg</li> <li>10x440kg</li> <li>10x320kg</li> <li>10x320kg</li> <li>10x280kg</li> <li>10x280kg</li> <li>10x280kg</li> <li>10x240kg</li> <li>10x240kg</li> </ul><br /> <i>Dumbbell flat bench press</i><br /> <ul><li>10x20kg</li> <li>10x20kg</li> <li>10x28kg</li> <li>10x28kg</li> <li>10x32kg</li> <li>10x32kg</li> <li>10x44kg</li> <li>10x56kg</li> <li>10x64kg</li> <li>7x72kg</li> <li>10x64kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x48kg</li> <li>10x48kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>20x28kg</li> <li>20x28kg</li> <li>20x28kg</li> <li>20x28kg</li> <li>20x28kg</li> </ul><br /> <i>Machine flye low - knees off lock</i><br /> <ul><li>10x26kg</li> <li>10x26kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>10x82kg</li> <li>10x82kg</li> </ul><br /> <i>Dumbbrosation lateral raise</i><br /> <ul><li>10x10kg</li> <li>10x10kg</li> <li>10x14kg</li> <li>10x14kg</li> <li>10x18kg</li> <li>10x18kg</li> <li>10x18kg</li> <li>10x18kg</li> <li>10x14kg</li> <li>10x14kg</li> </ul><br /> <u>Notes</u><br /> The light-headedness I mentioned that started when I went out for a drive to the block this morning slowly intensified. It started during leg press and peaked until the cluster of heavier good morning sets started. The feeling started with light-headedness to high level of headache on the back+left side of my brain, dizziness, and nausea. Once it peaked it disappeared quite rapidly after the heavier sets of good mornings. From there I felt so good I extended training to 2hrs 45mins, and I could have done more. For the first time in 7 days I have that feeling of “I’m back”. It’s not a confident statement yet until I see how tomorrow and Friday goes. For now, I ended my holiday, correction, sick leave/break nicely. I think I should have more than enough mental capacity to start working again tomorrow.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 1 - 10/11/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Feeling rested enough, still recovering. I get frequent pulsating headaches from the level of sinus infection I still have, continuing from last week. I’ve got today and tomorrow off work as the doctor from last weeks visit gave me a full week off. But today I’ll train.<br /> Nutrition has been a complete fat fuckery mode. Easily consumed 15,000 calories on every day of my break. Apart from the fuck load of meat, eating at a wedding (?) party, and my dessert, I went out of my way to carb/glycogen replenish. Cleaned up 2x pizzas, calzones, 1x tub of cookies and ice cream and 1x tub of mango sorbet last night alone. I’ve been eating my favourite Filipino pork crackling also, about 1,000 calories in a bag, inhaled 3. I broke a few of my own rules, mixing fat and carbs but to my surprise, on the mirror, the change is very minor. Currently carrying some water, back into the 70kg territory.<br /> <br /> <u>Damage control</u><br /> Zero soreness, zero niggling issues, 3 days of no training.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Barbell rack deadlift-to-paused-shrug (2:05PM)</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x220kg</li> <li>3x260kg</li> <li>3x300kg</li> <li>3x300kg</li> <li>3x300kg</li> <li>3x260kg</li> <li>3x260kg</li> <li>3x260kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>10x140kg</li> <li>10x140kg</li> </ul><br /> <i>Cable standing bisolation row</i><br /> <ul><li>10x30kg</li> <li>10x30kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x70kg</li> <li>10x70kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x90kg</li> <li>10x90kg</li> <li>10x90kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x70kg</li> <li>10x70kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x60kg</li> </ul><br /> <i>Machine seated row neutral grip</i><br /> <ul><li>10x26kg</li> <li>10x26kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x110kg</li> <li>10x143kg</li> </ul><br /> <i>L-sit pull up paused on top then slow negatives</i><br /> <ul><li>5</li> <li>5</li> <li>5</li> <li>5</li> <li>5</li> </ul><br /> <i>Cable lat pull over</i><br /> <ul><li>10x30kg</li> <li>10x40kg</li> <li>10x50kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x70kg</li> <li>10x70kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x50kg</li> </ul><br /> <i>SUPERSET</i><br /> <br /> <i>Leg extension</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Machine flye high - lowest seat</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x33kg</li> </ul><br /> <i>SUPERSET</i><br /> <br /> <i>Machine bench press</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x26kg</li> </ul><br /> <i>BarbrocepcurlZ</i><br /> <ul><li>20x10kg</li> <li>20x10kg</li> <li>20x10kg</li> <li>20x10kg</li> <li>20x10kg</li> </ul><br /> <u>Notes</u><br /> A very disappointing session, absolutely fucking pathetic. These numbers shouldn’t be a struggle, but today it was even though I met last weeks numbers. At least breathing was easier, but the pulsating headaches, the lack of energy, it was all distracting. Going to get myself into ketosis as soon as possible, I know, apart from the anti-biotics and sickness affecting my energy levels, that when my body is in ketosis mode it performs better.ChinoZ32http://www.blogger.com/profile/10275821476586332409noreply@blogger.com0tag:blogger.com,1999:blog-7508293409344832447.post-27020748511333588952014-11-03T17:17:00.000+11:002014-11-07T13:43:15.285+11:00<div style="text-align: center;"><b>Day 5 - 07/11/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> I got a crap load of sleep, in bed pretty early to get it to recover but I woke up late and still feels like I’ve been fly kicked in the morning. I’m going to take today off training.<br /> Nutritionally solid, no changes required. All water levels appeared to have dropped.<br /> <br /> <u>Damage control</u><br /> No major issues, quads and glutes pretty high up on DOMS.<br /> <br /> Training - N/A<br /> <br /> <u>Notes</u><br /> It takes a lot of mental energy for me to skip training. I haven’t been majorly unwell for the past few years and my mind is refusing to accept it but I’ve been told by my gf and family that skipping one day won’t “destroy my program”. I can barely function in the morning for a few hours and when I look in the mirror my overall feeling does reflect what I see on the mirror. I’ll be doing my best to accept this and skip today, I know and I feel my body is functioning differently fighting off some shit. I’ll be going to the doctors shortly because I’ve had the past 2 weeks of recreational leave, and being sick isn’t recreational activity so I’ll need to credit that back for work and get a doctors certificate. It’s not bad I suppose. That for a few years this is my first real reason to skip training. I always believed that being sick is something we cultivate in ourselves due to various negativities. And I’ve been having a challenging year, so I guess it’s not so bad. <br /> <br /> <br /> <div style="text-align: center;"><b>Day 4 - 06/11/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Hay fever, with a good run up, has fly kicked me in the face yesterday evening. Ninja style, out of fucking nowhere. My nose is raining of clear watery fluid, constant sniffles, and a sore/itchy throat. High nasal and mouth discomfort through breathing. The gf has been encouraging me to pop some medicine for it, I think I’ve taken more meds for this in the past 24hrs than I have in the past 3 years. So naturally my head feels funny and my sleep/recovery, even though last night I was in bed relatively early with plenty of sleep (for house build business engagements this morning), I felt like my head’s been used as a punching bag all morning and majority of the day.<br /> <br /> Nutritionally solid, but surplus overall I think. This week and a bit of “break” has been quite interesting. Below is an image that represents my active levels when I’m at work versus when I’m at home. At work, being an office job, I purposely take a break and get some fresh air walking. Half the time, being a big building, when I need to take a piss I pick the furthest toilet from my desk so I move my legs and get my eyes away from the screen. At home, I just watch movies, play games, read. Both days I have still maintained training<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdqhp1Berq6RP33TI_gsufIa46ftU1b4FoI2RbhoNeucPaWdrP4r-WQJH7kzdH47Q7S5f_JD7_FKJDJftcffaVhIklhvqh_1alpsDXtTdCeXdmD7j7wxwbwWytzAbeQagXAz0kwZkLtUE/s1600/1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdqhp1Berq6RP33TI_gsufIa46ftU1b4FoI2RbhoNeucPaWdrP4r-WQJH7kzdH47Q7S5f_JD7_FKJDJftcffaVhIklhvqh_1alpsDXtTdCeXdmD7j7wxwbwWytzAbeQagXAz0kwZkLtUE/s1600/1.JPG" height="156" width="320" /></a></div><br /> <u>Damage control</u><br /> Body is used up well, muscle fatigue evident from the light but high volume training. Another light one today and finish off with a semi-heavy but yet still deload/volume levels tomorrow, depending on the body. Surprisingly impressed with level and severity of DOMS on glutes, good one balls-deep leg press.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Dumbbell incline bench press (2:10PM)</i><br /> <ul><li>20x16kg</li> <li>20x16kg</li> <li>20x20kg</li> <li>20x20kg</li> <li>20x28kg</li> <li>20x28kg</li> <li>20x44kg</li> <li>20x44kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x36kg</li> <li>20x36kg</li> <li>20x36kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x28kg</li> <li>20x28kg</li> <li>20x28kg</li> <li>20x24kg</li> <li>20x24kg</li> </ul><br /> <i>Cable standing biception row</i><br /> <ul><li>20x30kg</li> <li>20x30kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x60kg</li> <li>20x60kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Cable reverse grip triceptorZ push down</i><br /> <ul><li>20x20kg</li> <li>20x20kg</li> <li>20x20kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> </ul><br /> <i>Machine flye high - lowest seat</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x26kg</li> <li>20x26kg</li> </ul><br /> <i>BarbrocepcurlZ wide gripZ</i><br /> <ul><li>20x10kg</li> <li>20x10kg</li> <li>20x10kg</li> <li>20x10kg</li> </ul><br /> <u>Notes</u><br /> Challenging overall. The drowsiness from medication intake was challenging, it’s as if I could close my eyes at any time and could dose off. The difficulty and discomfort of nasal and mouth through breathing was challenging. Overall, I completed my usual preferred volume, in a slightly longer period. I could do more, but I held back and forced myself to stop. Telling myself that I owe it to my body some rest, that I’ve done enough (or perhaps too much) training for today. I am also very aware that my body currently is functioning differently. <br /> <br /> <br /> <div style="text-align: center;"><b>Day 3 - 05/11/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Very late night, sleep totals not sufficient, not optimal for muscle growth. The good thing is I’m only planning a lighter than light session later today. Nutrition balanced. Cooked some mouthgasming 2kg+ beef spit roast yesterday. Downed close to 1kg of beef, it was pretty awesomesauce. I got another kilo waiting tonight, going to reheat that goodness and let a big chunk of butter melt on top, and let it shine and shimmer in all it’s glory, then savor it.<br /> <br /> <u>Damage control</u><br /> All clear. Most muscle groups aren't sore but as soon as I flex/tense or work them it becomes evident how fucked they are. Although, the longer they've worked the existence of "it" becomes less evident. Fascinating. It's consistent with my observation a while ago. DOMS/soreness go away the higher the frequency of which a muscle group is trained.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Leg press narrow stance balls deep (2:32PM)</i><br /> <ul><li>20x40kg</li> <li>20x40kg</li> <li>20x80kg</li> <li>20x80kg</li> <li>20x120kg</li> <li>20x120kg</li> <li>20x120kg</li> <li>20x120kg</li> <li>20x120kg</li> <li>20x120kg</li> <li>20x160kg</li> <li>20x160kg</li> <li>20x160kg</li> <li>20x100kg</li> <li>20x100kg</li> <li>20x80kg</li> <li>20x80kg</li> <li>20x80kg</li> <li>20x80kg</li> <li>20x80kg</li> </ul><br /> <i>Machine bench press seated</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x61kg</li> <li>20x61kg</li> <li>20x61kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x47kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Machine seated row reverse grip</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x68kg</li> <li>20x68kg</li> <li>20x68kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x54kg</li> <li>20x47kg</li> <li>20x47kg</li> <li>20x47kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Machine flye low - standing knees off lock</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>20x26kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> </ul><br /> <i>L-sit pull up paused on top and slow negatives</i><br /> <ul><li>5</li> <li>5</li> <li>5</li> <li>5</li> <li>5</li> <li>5</li> <li>5</li> <li>5</li> <li>5</li> <li>5</li> </ul><br /> <i>Cable standing lat pull over</i><br /> <ul><li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x30kg</li> <li>20x30kg</li> </ul><br /> <u>Notes</u><br /> Made it just an all body session today. This time I purposely did 2hrs 24mins worth of light ZERGRUSH swole session. It was suitable since I accidentally cut my palm with the razor which I use once every two weeks to slice out thick calluses. So I didn’t really want to aggravate it. Left glute pretty tight from leg press, back was solid, cheticles on the flyes was my limit as my left pec felt like it was going to rip off bone. One weird thing that happened, some dude was taking selfies and he asked if I could be in it. When I asked why, he responded “because you’ve got a nice body.” Sounds gay, oh well.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 2 - 04/11/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Good long sleep, not in bed too late. Pretty chilled day. Nutrition solid, dropped around 3kg+ of water since coming back. Did some groceries yesterday, got some good balanced (most very fatty, the way I love it) meat.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijvqwUYOKpuKTcSBTJlSiHwCoLGirfUCJvPfVfhDTmEVdOE89BII5aZuTINas1ZZthc2Eez6PUQZGVraYguIY6UjBAURB_cs7fHos9CgMYTTsZZWg-3WI4stohzc9d5yM7FQLUQvQBXbU/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijvqwUYOKpuKTcSBTJlSiHwCoLGirfUCJvPfVfhDTmEVdOE89BII5aZuTINas1ZZthc2Eez6PUQZGVraYguIY6UjBAURB_cs7fHos9CgMYTTsZZWg-3WI4stohzc9d5yM7FQLUQvQBXbU/s1600/1.jpg" height="240" width="320" /></a></div><br /> <u>Damage control</u><br /> Upper back DOMS. Hips and lower back seems improved from long car trip 2 days ago, expected it to affect good mornings but it didn’t, good recovery. Good to go.<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Leg extension (2:10PM)</i><br /> <ul><li>10x26kg</li> <li>10x26kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x68kg</li> <li>10x82kg</li> <li>10x96kg</li> <li>10x110kg</li> <li>10x124kg</li> <li>10x143kg (machine max)</li> <li>10x143kg "</li> <li>10x143kg "</li> <li>10x143kg "</li> <li>10x103kg</li> <li>10x103kg</li> <li>10x103kg</li> <li>10x89kg</li> <li>10x89kg</li> <li>10x89kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>20x40kg</li> <li>30x40kg</li> </ul><br /> <i>Barbell good morning</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>10x60kg</li> <li>10x60kg</li> </ul><br /> <i>Leg press machine calf raise</i><br /> <ul><li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x120kg</li> <li>10x120kg</li> <li>10x160kg</li> <li>10x160kg</li> <li>10x200kg</li> <li>10x200kg</li> <li>10x240kg</li> <li>10x240kg</li> <li>10x280kg</li> <li>10x280kg</li> <li>10x320kg</li> <li>10x360kg</li> <li>10x400kg</li> <li>10x420kg</li> <li>10x400kg</li> <li>10x300kg</li> <li>10x300kg</li> <li>10x300kg</li> <li>20x200kg</li> <li>20x200kg</li> </ul><br /> <i>Dumbbell flat bench press</i><br /> <ul><li>20x24kg</li> <li>20x24kg</li> <li>20x28kg</li> <li>20x28kg</li> <li>20x32kg</li> <li>20x32kg</li> <li>20x36kg</li> <li>20x36kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>30x32kg</li> <li>30x32kg</li> </ul><br /> <i>Machine flye high - lowest seat</i><br /> <ul><li>20x26kg</li> <li>20x26kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x68kg</li> <li>10x82kg</li> <li>10x82kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>20x47kg</li> <li>20x47kg</li> </ul><br /> <i>BarbroceptioncurlZ</i><br /> <ul><li>30x10kg</li> <li>30x10kg</li> <li>20x15kg</li> <li>20x15kg</li> <li>20x15kg</li> </ul><br /> <i>Dumbbrosation lateral raise</i><br /> <ul><li>10x14kg</li> <li>10x14kg</li> <li>10x20kg</li> <li>10x20kg</li> <li>10x14kg</li> </ul><br /> <u>Notes</u><br /> Excellent work capacity. Completed 3hrs of near continuous light training, not on purpose. I simply lost track of time, initially planned to complete more volume but I slowed down towards the end. During the first hour I was rating about 1 complete set (including rest) per minute. Glycogen levels still pretty high, crazy pump/swole, “like cumming”.... LULZ!<br /> <br /> <br /> <div style="text-align: center;"><b>Day 1 - 03/11/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> First solid nights of sleep over the past six days. I got back yesterday afternoon after another long drive, no training yesterday. Fat fuckery level 1000 over, back to just normal fat fuckery now. Feeling rested, I’ve got another week long break from today but this time I won’t be running around. I am very much appreciating my current swoleness, carrying an extra 5kg from last week and glycogen levels are beyond replenished. Everything just blew up in a good way, vascularity maintained. Looking ever so slightly “softer” but it’s a temporary change until I drop some water mid week this week.<br /> <br /> <u>Damage control</u><br /> De Quervains on both wrists removed from the damage control list! It hasn’t bothered me for a while now. It’s been a fucking while that this damage control list is clear. Extended deload has served it’s purpose very well.<br /> Lower back and hips were a tad funny today on both rack pulls to paused shrugs and also the cable bisolated standing rows. I could 150% comfortable conclude that the 9.5hrs driving yesterday has something to do with it (as well as the other 9.5hrs 5 days prior).<br /> <br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Barbell rack deadlift-to-paused-shrug (2:16PM)</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x180kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>3x260kg</li> <li>3x300kg (dirty)</li> <li>3x300kg "</li> <li>2x300kg "</li> <li>3x260kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>10x140kg</li> <li>10x140kg</li> </ul><br /> <i>Cable standing pull over</i><br /> <ul><li>10x30kg</li> <li>10x30kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x70kg</li> <li>10x70kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x90kg</li> <li>10x90kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x70kg</li> <li>10x70kg</li> <li>10x70kg</li> <li>10x70kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>15x60kg</li> <li>15x60kg</li> </ul><br /> <i>Machine seated row neutral grip</i><br /> <ul><li>10x33kg</li> <li>10x33kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x103kg</li> <li>10x124kg</li> <li>10x143kg (machine max)</li> <li>10x143kg "</li> <li>10x124kg</li> <li>10x103kg</li> <li>10x103kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>20x54kg</li> <li>20x54kg</li> </ul><br /> <i>Machine flye low - standing knees off lock (warm up for tomorrow)</i><br /> <ul><li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> <li>20x33kg</li> </ul><br /> <i>Cable bisolation row standing</i><br /> <ul><li>10x40kg</li> <li>10x40kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x70kg</li> <li>10x70kg</li> <li>10x80kg</li> <li>10x80kg</li> </ul><br /> <i>L-sit pull up paused on top then slow negatives</i><br /> <ul><li>5</li> <li>5</li> <li>5</li> <li>5</li> <li>5</li> </ul><br /> <u>Notes</u><br /> Work capacity good, but Oooomph levels weren’t the same. Most likely still recovering from the running around like a headless chook last week. I purposely trained longer to add more volume, ensuring I took advantage of the swoleness from the all-week fat-fuckery from last week. Happy with the return of L-sit pull ups starting last week for some core work. Today’s short stint felt like I was just toying with it, very tight paused on top and slow release negatives.ChinoZ32http://www.blogger.com/profile/10275821476586332409noreply@blogger.com0tag:blogger.com,1999:blog-7508293409344832447.post-28922395218213607182014-10-27T19:46:00.001+11:002014-11-03T10:25:13.588+11:00<u>Week 147 Overall Notes</u><br /> I’ve been away out of town from Wednesday and only got back home on Sunday afternoon. I spent 19hrs on the road covering approximately 1,900 kilometers. I've travelled for a wedding and since it's my gf's home town with a very large family, I've been extremely busy doing things, helping out where I can, etc. Despite this I've maintained my preferred training lifestyle, although not optimal, I've still maintained it. I didn't train one day, which was the Sunday I drove back. Nutritionally fucking crazy. As I'd rather be over then under, I decided to slightly eat more every day. Again, everything was maintained, including my 20 - 24hr fasting. It was extremely amusing and interesting how I seemed to be the spotlight in places we ate. I always ordered 2 main meals as a MINIMUM, sometimes I've had 5 things on my table for me. I felt like Goku. At one point one of the waitresses was so in awe she actually watched me eat and inhale everything she served. She chouldn't breath when my gf told her that this was my "light" eating and I could easily down double or more than what I had already ordered. I consumed approximately 3,000 calories minimum per day, easily reaching approximately 6,000 calories on some.<br /> <br /> Side note: I chose this route because a flight to Melbourne, and car hire which involved another 600km drive (no airport to destination) was going to cost approximately $1,900. Which was also going to involve most of the day anyway catching cabs, airort time waiting, driving a third of the way, etc. Versus, my $75 full tank i30 deisel can actually make the one trip and then some. So $1,900 vs $150, easy decision.<br /> <br /> <div style="text-align: center;"><b>Day 3 - 29/10/2014</b></div><br /> <u>Notes</u><br /> Out of town gym session. Unstructured, fresh from a 9.5hr drive, all good nothing heavy. Had been holding to a massive bog so purposely no leg work. I had a new name for it. The "Eiffel Tower Shit". Nearly messed up nutritionally due to a choice error in the restaurant. Crisis averted, stayed up late last night raiding my gf's mothers kitchen and managed to snack on approximately 2,500 calories.<br /> <br /> <i>Dumbbell bench press (4:00PM)</i><br /> <ul><li>20x25kg</li> <li>20x25kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x35kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>15x50kg</li> <li>15x50kg</li> <li>15x45kg</li> <li>15x45kg</li> <li>15x40kg</li> <li>15x40kg</li> <li>20x35kg</li> <li>20x35kg</li> <li>30x25kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> </ul><br /> <i>Cable pull over</i><br /> <ul><li>20x20kg</li> </ul><br /> <i>Cable standing bisolation row</i><br /> <ul><li>20x20kg</li> <li>20x30kg</li> <li>20x40kg</li> <li>20x50kg</li> <li>10x60kg</li> <li>10x70kg</li> <li>10x80kg</li> <li>10x70kg</li> <li>10x60kg</li> <li>20x50kg</li> </ul><br /> <i>Leg extension</i><br /> <ul><li>20x20kg</li> <li>20x20kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x40kg</li> </ul><br /> <i>Dummbroception row</i><br /> <ul><li>10x20kg</li> <li>10x25kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> </ul><br /> <i>Machine standing calf raise</i><br /> <ul><li>10x60kg</li> <li>10x60kg</li> <li>10x110kg</li> <li>10x150kg (machine max without plates)</li> <li>10x190kg</li> <li>10x235kg</li> <li>10x280kg</li> <li>10x360kg</li> <li>10x360kg</li> </ul><br /> <i>L-sit pull up</i><br /> <ul><li>5</li> <li>5</li> <li>5</li> <li>10</li> <li>10</li> </ul><br /> <br /> <div style="text-align: center;"><b>Day 4 - 30/10/2014</b></div><br /> <u>Notes</u><br /> Tired, felt like I didn't do much but I've been fucking running around everywhere. At least I got a fucking massage in the morning at some stage. The session today felt very... Uninspiring, leaving me feeling underwhelmed and underworked. Perhaps it's because of the lack of activity (FitBit shows less than 5,000 steps, normally I do 20,000+ on a normal working day). Or maybe I stayed up late last night due to preventing under consumption of calories. Or maybe because I just had a full body massage this morning. Probably all of the above.<br /> <br /> <i>Machine bench press - right shoulder testing (3:18PM) </i><br /> <ul><li>10x30kg</li> <li>10x30kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x70kg</li> <li>10x70kg</li> <li>10x80kg</li> <li>10x90kg</li> <li>10x100kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x70kg</li> <li>10x70kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Cable pull down close grip</i><br /> <ul><li>10x25kg</li> <li>10x25kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x40kg</li> </ul><br /> <i>Rusted unsafe pec deck machine </i><br /> <ul><li>10x15kg</li> <li>10x15kg (too unsafe for my liking)</li> </ul><br /> <i>Barbell paused squat</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> </ul><br /> <i>Little trust rocking leg press machine</i><br /> <ul><li>10x40kg</li> <li>10x40kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x100kg</li> </ul><br /> <i>L-sit pull up</i><br /> <ul><li>5</li> <li>6</li> <li>10</li> <li>5</li> <li>10</li> </ul><br /> <i>Incline dumbbell bench press</i><br /> <ul><li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> </ul><br /> <i>Dummbrosolateral raise</i><br /> <ul><li>10x12.5kg</li> <li>10x12.5kg</li> <li>10x25kg</li> <li>10x25kg</li> <li>10x20kg</li> </ul><br /> <i>Cable pull over</i><br /> <ul><li>10x20kg</li> <li>10x20kg</li> <li>10x25kg</li> <li>10x25kg</li> <li>10x30kg</li> <li>10x30kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x50kg</li> <li>10x50kg</li> </ul><br /> <i>Cable rope tricep push down</i><br /> <ul><li>10x20kg</li> <li>20x20kg</li> <li>20x20kg</li> </ul><br /> <i>Wide &amp; narrow grip barbrocurlZ - alternate</i><br /> <ul><li>20x15kg</li> <li>20x15kg</li> <li>20x15kg</li> <li>20x15kg</li> <li>20x15kg</li> </ul><br /> <br /> <div style="text-align: center;"><b>Day 5 - 31/10/2014</b></div><br /> <u>Notes</u><br /> Better session, still exhausted but still got a session down. Eating a shit load.<br /> <br /> <i>Seated supported row neutral grip - machine circa 500BC (8:06AM)</i><br /> <ul><li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x50kg</li> <li>20x60kg</li> <li>20x60kg</li> <li>20x60kg</li> <li>20x60kg</li> <li>20x80kg</li> <li>20x80kg</li> <li>20x80kg</li> <li>20x80kg</li> <li>30x40kg</li> <li>30x40kg</li> <li>30x40kg</li> <li>30x40kg</li> </ul><br /> <i>Dumbbell incline flye</i><br /> <ul><li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> </ul><br /> <i>Cable pull over</i><br /> <ul><li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x35kg</li> <li>20x35kg</li> <li>20x35kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>20x35kg</li> <li>20x35kg</li> <li>20x35kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x30kg</li> </ul><br /> <i>Cable crunch</i><br /> <ul><li>50x60kg</li> <li>50x60kg</li> <li>50x60kg</li> <li>50x50kg</li> <li>50x50kg</li> </ul><br /> <i>Dumbbell bisolation row</i><br /> <ul><li>20x15kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> <li>20x25kg</li> </ul><br /> <i>Dumbbell pull over - right shoulder testing</i><br /> <ul><li>10x15kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x15kg</li> <li>10x15kg</li> </ul><br /> <br /> <b>Day 6 - 01/11/2014</b><br /> <br /> <u>Notes</u><br /> Post wedding, fucking exhausted running around everywhere. Late night, drank heaps of tequilla, still eating a shit load. Session very crammed so I didn’t miss my 1hr hot springs appointment.<br /> <br /> <i>Cable lat pull down (3:30PM)</i><br /> <ul><li>10x25kg</li> <li>10x25kg</li> <li>10x30kg</li> <li>10x30kg</li> <li>10x35kg</li> <li>10x40kg</li> <li>10x45kg</li> <li>10x50kg</li> <li>10x55kg</li> <li>10x60kg</li> <li>10x65kg</li> <li>10x70kg</li> <li>10x75kg</li> <li>10x80kg</li> <li>10x85kg</li> <li>10x90kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x60kg</li> </ul><br /> <i>Dumbbell flat bench press</i><br /> <ul><li>20x25kg</li> <li>20x25kg</li> <li>20x30kg</li> <li>20x30kg</li> <li>20x40kg</li> <li>20x40kg</li> <li>15x45kg</li> <li>10x45kg</li> <li>10x60kg</li> <li>10x55kg</li> <li>10x55kg</li> <li>10x55kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>15x35kg</li> <li>20x35kg</li> <li>20x35kg</li> <li>20x35kg</li> <li>30x25kg</li> <li>30x25kg</li> </ul><br /> <i>Cable standing bisolation row</i><br /> <ul><li>10x20kg</li> <li>10x20kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x70kg</li> <li>10x70kg</li> <li>10x80kg</li> <li>10x80kg</li> <li>10x90kg</li> <li>10x90kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>Cable pull over</i><br /> <ul><li>10x30kg</li> <li>10x30kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x40kg</li> <li>10x40kg</li> </ul><br /> <i>SUPERSET</i><br /> <br /> <i>Cable rope tricep push down</i><br /> <ul><li>20x20kg</li> <li>20x20kg</li> <li>20x20kg</li> <li>20x20kg</li> <li>20x20kg</li> <li>20x20kg</li> <li>20x20kg</li> <li>20x20kg</li> <li>20x20kg</li> <li>20x20kg</li> </ul><br /> <i>BarbrocepcurlZ</i><br /> <ul><li>20x15kg</li> <li>25x15kg</li> <li>30x15kg</li> <li>30x15kg</li> <li>30x15kg</li> </ul><br /> <br /> <div style="text-align: center;"><b>Day 2 - 28/10/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Late night, but slept in, feeling rested. Active day, no holiday yet even though I’m technically having one. A breakless break. Nutrition solid but watery for some reason. <br /> <br /> <u>Damage control</u><br /> Wrists recovering, all else clear.<br /> <ul><li>De Quervain’s tendonitis (both wrists): thirty fucking three weeks, improving</li> </ul><br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Barbell good morning (5:30PM)</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x40kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x80kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>5x70kg</li> <li>10x60kg</li> <li>10x60kg</li> </ul><br /> <i>Barbell paused squat 10 second count - practice/testing</i><br /> <ul><li>3xBar</li> <li>3x60kg</li> <li>3x60kg</li> <li>3x60kg</li> <li>3x80kg</li> </ul><br /> <i>Machine bench press - right shoulder testing</i><br /> <ul><li>10x33kg</li> <li>10x33kg</li> <li>10x47kg</li> <li>10x47kg</li> <li>10x61kg</li> <li>10x61kg</li> <li>10x75kg</li> <li>10x89kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>10x61kg</li> <li>10x61kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>20x40kg</li> <li>20x40kg</li> </ul><br /> <i>BarbrocepcurlZ wide gripZ</i><br /> <ul><li>20x10kg</li> <li>20x10kg</li> <li>20x15kg</li> <li>20x15kg</li> <li>20x20kg</li> </ul><br /> <i>Machine flye low - knees off lock</i><br /> <ul><li>10x33kg</li> <li>10x33kg</li> <li>10x47kg</li> <li>10x47kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>10x82kg</li> <li>10x82kg</li> <li>10x96kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>10x68kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>10x54kg</li> <li>30x40kg</li> <li>30x40kg</li> </ul><br /> <i>L-sit pull up</i><br /> <ul><li>5</li> <li>5</li> <li>5</li> <li>5</li> <li>10</li> </ul><br /> <u>Notes</u><br /> Tired from a lot of things. Training capacity still OK. Got carried away with time so it took longer than 2hrs, just lost in thought during and in between sets. I’ll be going away out of town tomorrow and won’t be back until late Sunday. It will be a 9 - 10 hour drive. I’ll be doing my absolute best to maintain this lifestyle every day, 2hrs a day isn’t much to invest in our greatest assets, our body’s health and well being.<br /> <br /> <br /> <div style="text-align: center;"><b>Day 1 - 27/10/2014</b></div><br /> <u>Rest/Recovery/Nutrition</u><br /> Very well rested overnight and at home. I won’t be tracking sleep for the next week or two because I’m now on my break. I wake up whenever the fuck I want and I know I’ll be getting 6-8 hrs+ guaranteed every night. Nutrition has been solid, like every weekend. I estimate about 5kg of meat (about 3kg of chicken, nearly 2kg of which was consumed in one sitting, and about 2kg of sausages) consumed over the weekend, 100g of protein worth of brotein powder for dessert and a jar of peanut butter for snacking (including dessert). Overall, I definitely was not deficit in terms of protein intake, or calories for that matter.<br /> <br /> <u>Damage control</u><br /> Nothing signifcant that needs mentioning.<br /> <ul><li>De Quervain’s tendonitis (both wrists): thirty fucking three weeks, improving</li> </ul><br /> <i>Wrists management/rehab (randomly all day)</i><br /> <ul><li>5x5s EPL stretch</li> <li>M5x5s Wrist stretch</li> <li>M5x5s wrist range-of-motion</li> <li>5x5s Tennis ball squeeze</li> <li>5x5s Handshake</li> <li>Flexes, extensions, and rotations</li> <li>Shoulder stretches</li> </ul><br /> <i>Barbell rack deadlift-to-paused-shrug (4:00PM)</i><br /> <ul><li>5xBar</li> <li>5xBar</li> <li>5x60kg</li> <li>5x60kg</li> <li>5x100kg</li> <li>5x100kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x180kg</li> <li>5x220kg</li> <li>3x260kg</li> <li>3x300kg (dirty)</li> <li>3x300kg "</li> <li>3x260kg</li> <li>3x260kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>5x220kg</li> <li>5x180kg</li> <li>5x180kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> <li>5x140kg</li> </ul><br /> <i>Machine row seated neutral grip</i><br /> <ul><li>10x26kg</li> <li>10x26kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x61kg</li> <li>10x61kg</li> <li>10x89kg</li> <li>10x117kg</li> <li>10x143kg (machines max)</li> <li>10x143kg "</li> <li>10x103kg</li> <li>10x103kg</li> <li>10x103kg</li> <li>10x103kg</li> <li>10x103kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x75kg</li> <li>10x75kg</li> </ul><br /> <i>Cable pull over standing</i><br /> <ul><li>10x30kg</li> <li>10x30kg</li> <li>10x40kg</li> <li>10x40kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x70kg</li> <li>10x80kg</li> <li>10x90kg</li> <li>10x90kg</li> <li>10x80kg</li> <li>10x70kg</li> <li>10x70kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>10x60kg</li> <li>20x50kg</li> <li>20x50kg</li> </ul><br /> <i>Cable standing bisolation row paused + slow motion</i><br /> <ul><li>10x40kg</li> <li>10x40kg</li> <li>10x50kg</li> <li>10x50kg</li> <li>10x50kg</li> </ul><br /> <i>Machine flye high - lowest seat</i><br /> <ul><li>30x26kg</li> <li>30x26kg</li> <li>30x26kg</li> <li>30x26kg</li> <li>30x26kg</li> </ul><br /> <u>Notes</u><br /> Interesting session. An 8hr day at work does put my body in different state pre and during training. Add the parameter of workload and mental expenditure, it brings a whole lot of parameters that affects training somewhat. Then there’s a non-work day like today, although I did minimal project work at home, it makes it yet, another state that I can’t yet determine. It was as if things felt heavy and I felt weak before I did them, mentally that is. But then when I did do them, it felt great.ChinoZ32http://www.blogger.com/profile/10275821476586332409noreply@blogger.com0