Gonna write down some thoughts here. Overall my colitis remains in "remission". I haven't had any issues and it is now just an afterthought beyond taking my meds daily.

I got a rather big promotion at work and I've been working quite longer hours (this was after averaging about 50 a week previously) but it came with a 30% raise and the ability to truly separate myself from my peers. The ultimate goal would most likely require an MBA but the next couple years should tell me if this is a path I want to pursue for the rest of my working life.

On the workout front I've been consistently in the gym. I completed an obstacle course race a few weeks back which was fun. Gonna sign up for a couple more in the fall. I did a lot better than I thought I would, guess being 90s tiny paid off.

I think I put two and two together reading my last few posts in here before I came down with shingles. With my immune system being chronically weakened I need to be very careful about stressing my CNS too much. To the point where I think doing heavy singles need to be well thought out and perhaps eliminated. I don't think it's any coincidence I went from feeling great to sick as a dog this weekend after pulling a 1rm deadlift on Saturday morning. Just something to note, I can still accomplish my main goals of looking good naked and feeing athletic without maxing out.

Mainly what sucks is when I get sick I have to stop taking my meds (for instance I was due to injec Humira on Sunday but still haven't) which leads to a bit of anxiety for me. I was off everything for 3+ weeks during shingles outbreak so a few days don't worry me too much but still hate to chance anything.

Main goals next two months are to up the HIIT cardio and do tons of pulling work. These courses put a premium on grip and back strength. Thinking of joining a rock climbing gym for a few months to see how I like it. Cardio is mainly hills and stairs at the moment, pretty good for these events.

Golf is non existent, played 3 rounds all year. Need to either get back in it or find a new hobby that helps me relax and gives me something to keep my mind off work away from the office. Could start playing guitar again or perhaps finally learn Spanish mainly so I can eavesdrop on elevator convos.

I read just about every log here daily, seems like there is a lot more variety in the forums than back in the SS+GOMAD days which is cool to see.

Back in the gym after a week off. Back on meds too which relieves some anxiety.

I have two obstacle races in September and October so I think I'll train with those in mind somewhat. That mainly means grip, back, and explosive lower body work. Basically lines up with the changes I'd like to see wrt my body asthetics. I've always had a weak back so let's see what the next couple months can do.

I figure 6x a week lifting plus 3-4 days of HIIT cardio will be fine. Lifting I'm gonna just do a volume and strength workout per body part each week. Cardio will be a combo of quarter mile sprints, hills/stairs and maybe one slightly long run each week depending on how much lower body is recovering. I also have a playground near my place to do some race specific stuff like climbing, monkey bars, chin ups and jumping over ****.

Yesterday I did a super light deadlift and pull up workout to see how I'd feel. Went alright. Added some heavy farmers walks and other grip work at the end.

Today I did a volume bench workout.

BB bench drop set
135x17 (too light a top set)
115x12
95x12

Then a bunch of cable flys and incline hammer. Usually I'd finish with some form of push up plus double under FPS WOD but feeling a little drained from being sick

One diet note, trained fasted today (about 18 hours) and felt pretty good. I should try it more often. I still IF usually about a 17-7 schedule.

Three days lifting in a row, some might call that a streak.

Today was gonna be my squat plus back volume day. No clue why those two together that's the chart I put together told me to do.

Haven't squatted in what has to be 6+ months wanted to see what felt best so messed around with HBBS, front squats and goblet squats. Goblet felt best by far, ankle issues on the other two but I probably should just not be a bitch. Not rushing the squats will progress over the next few months then adjust programming once I'm in an intermediate training stage. Front squats might be my best bet to load weight progressively, improve athletic ability and not completely stress my CNS.

Volume back
Chins (should convert this to working up to a heavy set of 6-8 weighted reps)
Barbell rows
Inverted Rows
Kroc Rows
Posture work and prehab (band pullaparts, face pulls and scapula push-ups)

I need to remember on back stuff to squeeze at the top of each rep and not just go for volume at all costs.

If your ankles are giving you issues wouldn't low-bar squats be best, as they result in the least amount of dorsiflexion?

I just need to warm up better, I don't see it as a long term issue. You can call me out on that if I'm ever doing goblet squats as my main lift.

Had to get in and out of the gym in 30min today.

Shoulder strength

OHP
8x105
5x115

Couldn't get into the power rack so these were slightly awkward hang cleaning them into position.

One arm standing DB presses
Worked up to 8R/7L at 45s these are always tougher on my left side. I like to do a different one arm press but the gym was too crowded. Typically I a BB in the corner like a TBar row but then clean it up and press it. Feels better on the shoulders.

Bunch of shrugs to finish. Would typically want to do some tricep and ab work with this day in the gym but had to go.

Played golf for the first time in forever, lipped out a putt on 18 to shoot 73 (+1) on a 73.6 rating so not bad.

Aight gonna resurrect this log with 2017 goals.

Current bodyweight 158
2xBW DL
2xBW Sqwat
1xBW OHP
5xBW+45 PullUps
365 exercise type activities

Exercise 1
7x105 OHP
7x50s seated DB

About to go Polar Plunge so I'm sure I'll be updating this log that I'm sick if a couple days.

Survived polar plunge and ate everything in sight afterwards.

Exercise 2

12x215 DL
6x185 pause below knee DL
2 sets Death March
Bunch of ab and grip work

I double overhand my DLs and grip stength is always a limiting factor once I move towards a 5rm. Would love to double overhand 2xBW which is still laughably weak but would be major progress. Also ordered some liquid chalk gonna try it out next DL workout.

Hook grip?

Definitely need to give it a shot. I'll try it on my accessory sets moving forward.

Really beat up from yesterday but in the spirit of being active everyday.

Exercise 3 Chest volume
DB incline bench
Fx65s couldn't get left DB in position due to wonky shoulder. Also why I don't flat bench anymore.
12x55s, 8x50s
3 sets incline DB flys
Cable work
PecDec

Wow writing it out makes me realize that's a piss poor workout. Probably can couple that with something else and save a day in the gym each week.

Exercise 4
Back Volume

21 Pull-Ups in 1:40 (14 unbroken)
3x4 wide grip PUs
14x80 one arm DB rows
3x15 TBar Rows
3xf cable rope pulldowns
1x30s PU static hold

Brotastic. Finally getting over my sickness that's lasted 11 days now. Need to get back on all my immune suppressant meds because I get major anxiety being off of them. Will shoot up some Humira tonight.

So it has been a long while since I have done any squatting. I tweaked my back months ago and used it as an excuse not to squat. Having to log here guilted me into squatting today so for that I am thankful. Just did a few triples to see how everything felt, went well.

Exercise 5
HBBS 3x3x135
Press 7x110 3x8x85

Did some air squats and random shoulder bro work.

Rippetoe (almost, high bar and not fahves) approves.

I'm trying, really need to improve my leg strength and jumping ability. Got a new speed jump rope coming too.

Exercise 6

1xBW+50lb Pull Up
11x90s one arm DB row
Ab stuff (including a successful set of legit hanging leg raises!)

Hungover, whatever wanted to do some weighted Chin testing recently anyways.

Dallas roads were bad (for us) so I had to workout in ****ty apartment gym. Did get my jump rope in so put in some time there.

Exercise 7
10min jump rope
3 sets incline DB bench
3 sets one arm flat DB bench
3 sets DB Flys
3 sets band flys
Push ups to failure
Tricep work

Another hungover workout at least I slept and ate a bunch this weekend.

I have come to the conclusion that the barbells in my work gym just ****ing suck. They twist a ton in my hands no matter what. Switched to mixed grip for DLs.

Exercise 8
11x220 DL
7x185 paused below knee DL
3 sets Death March
3 sets leg curls
20x70s one arm DB rows
Bunch of grip/ab/shrug work

Fully admit my splits don't make any sense right now but since it's cold out only way I'm staying active is to lift.

Exercise 9
Press 5x115
Seated DB Press 5x55s, 7x50s, 7x45s
Seated BTN BB press 8x45,55,60
**** ton of lateral/side/front raise stuff
1min battle rope

Yesterday was another forgettable day diet wise with the national title game and a watch party.

Got called out today by a coworker for my legs being skinny so yea need to start squatting more. Tomorrow begins my triumphant return to average male leg size.

Exercise 10
Pull Ups
6xBW+25
6xBW+20
6xBW+10

**** ton of back and bicep volume not worth logging.

Exercise 11
HBBS 3x3x145
3 sets goblet squats
Leg extensions
Leg press

9x60s DB incline bench
Bunch of cable Chest work

Legs were pumped at end, it's silly how undertrained I am there. Should make some nice gains for a few months here.

Exercise 12

25min incline treadmill walk - bro buddy talked me into doing these 2-3x a week
50 pull ups various grips over 8 sets
15x75s one arm DB row
3x30sec static holds in pull up middle position (upper arm prallell to ground)
An circuit
Curls

Why lowerbody when you can upperbody erryday? A good philosophy.

Having said, hbbs 145 for 3 is pretty weaksauce. Even EVgonnaEV can hit that for 20+.

Agree. Moar.

Yea I'll get there have to be a little conservative pushing compound lifts too hard/fast too often. I get sick really easily seeing how I have to carry a low white blood count to stay in remission. I seem to always get a cold for a week after getting near 1rm on deadlifts.

Is it just a matter of staying at <5rm loads and avoiding RPE >8 sets? Or would high volume also be a trigger?

High volume hasn't triggered anything in the past. 5rm at an RPE of 8-9 seems to be about as hard as I'd want to push myself. It's probably actually a really good way to track how much I'm putting on myself. I'll read more about it and start applying it to my Squat DL and Press.

Signed up for two obstacle races in June plus I got talked into some fitness class thing tomorrow. Maybe I should attempt some cardio at a point this year.

Gonna move up all my 2017 goals to complete them by end of May. That will make me actually work on my lower body.

Exercise 13

Press 3x120, 5x5x95
Recovery squats
Random shoulder stuffs

Should have just taken the day off, pretty worthless. Need to rest some more but I get on these kicks where when I'm healthy I feel a bit guilty about not doing anything active.