Hmm they were all <7rpe very very light stuff and pretty high / no depth no pain. Maybe though, I can't be sure. (eta semi-annual reminder that this was my injury from about 12-15 years ago before getting into actual lifting, then wl. K.)

Doesn't matter really, it was healed by wl, but now I bid it adieu in fredbirdian, heart-hole fashion, though mine be figurative rather than literal. So be it. I go full loco... less the crippling anxiety of being forever alone.

k gonna do a longer mcgill big 3-inspired thing + a few other things. I usually do an abbreviated version of this to keep core strength up (I've been good, not great, at this even when not lifting), but this will be a min 3x/week effort to increase core work / re-pattern trash movement as it may be occurring or not. I'll increase sets as time goes on... making this basically 30-45 min.

1) Cat/Camel (8-10 cycles, slow, no ROM pushing)

2) Curl up (10s hold, rest ~10-20s btw reps)
5-3-1 ea side

3) Side plank with twist (10s hold, rest ~20-30s btw reps)
5-3-1 ea side

3) Bird dog
(10s hold, rest ~20-30s btw reps)
5-3-1 ea side

4) glute bridge
2 sets of 20 for a 5 second hold (increasing to 10s over time)

5) deep-squat sit w/ isometric hold (w/ tight core and activated glute med/exterior of leg/glute, rise a few inches and squeeze glutes)
2x5

5) TRX upper back focused (rows, face pulls, "snatches")
about 60-80 reps various bw stuff

Sauna

the end

I should also note that despite feeling like **** when sitting around and inactive, per usual my back feels "fine" after doing this. No crazy instability, etc. Therefore my goal is to do this min 3x/week, hopefully 5+x/week. Sleeping also seems to cause pain (McGill confirms 8+ hours can increase pain) so I'm also gonna aim to keep sleep right at the 8 hour mark. I go to bed by 9 most nights, so looks like I'm going full Jocko and getting up and "getting something" at 4:30-5am.

Bed at 9, up at 5...great life. I assume.

I briefly outline a plan to reprogram gluteal integration into hip extension and Soulman shows up. Very suspicious. Anyway, Soulman, I would say it's k.

Anyway, last night and today I was re-reading mcgill stuff (UBFaP - I have the 5th edition, lmk if there's a new book or something better if anyone has a rec) - my focus will be to get glute med to fire, and overall more glute involvement / repatterning of all hip/hinge and hip extension movements in daily life. You know, so I can be a person with my kids, play tennis, drink lambic pain free, etc. I didn't do all the assessments in the book because idk why (they looked boring!), but my guess from reading all of them and knowing what I suck at, is that my problems for like a decade are from crossed pelvis overlay / lower crossed syndrome. It's a guess. K.

3.12.19

pain before warming up 3/10
ROM before wu 3-4/10

repeat of big 3 + hip thrusts + iso squat holds
1) Cat/Camel (8-10 cycles, slow, no ROM pushing)

2) Curl up (10s hold, rest ~10-20s btw reps)
5-3-1 ea side

3) Side plank with twist (10s hold, rest ~20-30s btw reps)
5-3-1 ea side

3) Bird dog
(10s hold, rest ~20-30s btw reps)
5-3-1 ea side

4) glute bridge
2 sets of 20 for a 5 second hold (increasing to 10s over time)

5) deep-squat sit w/ isometric hold (w/ tight core and activated glute med/exterior of leg/glute, rise a few inches and squeeze glutes)
2x5

Sauna

Pain after 1-2/10 (yesterday was less, 0-1/10)
ROM 8/10 (for me, not ultimately trying to push ROM, just trying to pick **** up off the floor, etc.)

This was a boring but useful way to spend an hour imo. k.

3.15.19

less pain this week, moving some stuff and doing some additional manual labor around the house, so good timing.
repeat of big 3 + hip thrusts + iso squat holds
Same as above, but reduced rest times due to schedule.

Light bench (225x5)
Pullup negative holds
Sauna

k

3.22.19

This was generally a very active week for me - moved all my beer myself to the new cellar. Went k. Lots of little stuff popping up as we complete the house, then moving (for the last time, hopfully! Which is maybe what everyone thinks... until another time.) K.

Diet has been fine, just steady at 260 or so, I haven't really made effort one way or the other, just distracted with other stuff at the moment.

Slacked on the big 3 this week - did it today and
press 155x5x2 to just stay active.

Walked and sauna too of course.

K.

Hi, I have been thinking about logging again bc what else is there to do and just thinking about it is the most rewarding thing I have done... IN MY WHOLE LIFE. Wow.

I haven't really been off this summer, just not on re: liftin' and stuff. I have been going to the sauna about 4x/week the past week or two and just using the gym as a hangin' out relaxin' all cool station, or not at all. Which is k. Finished new house and that was a lot of work - it is very k.

Anyway, I weighed about 270 all summer AKA POOL BODY, but now I weigh... 279!? Eesh. Too many movies and margaritas. No bueno. So I'm just gonna lift and log and drink lambic, hoard data and hang out in my compound. Heir 4/4 in line for throne on the way in a month or two. And I owe rexx an herb garden next spring. K.

9.23.19
bw 279... ehhh. Too high imo even for the quite tall.

TBDL
360 x8
310 x8

ring rows / face pulls

Sauna
20 min

The end. K.

I will be checking on your herb garden status!

Oh yeah, congrats on the bub You mustn't like sleep!

lol ur fat

Congrats on the upcoming heir! Will it be a Joffrey or a Tommen? Only time will tell!

ty

ty

ty

ty

Littlest DTling broke her finger so I got to go to the ortho instead of the gym today. She is ok. Workout plan is going great!

K.

9.25.19
bw 273

press
140 x8
135 x8
125 x5

rows

sauna

k

Been to gyme a few times in past week, but nothing really to note. Still kinda out of the logging game, but just checking in so I don't go off the rails.

bench - terrible just progressing from nothing status and working back up
press - 145x8 but no endurance on later sets
tbdl - staying low in weight, watching form and back
sauna - hot place to sit
diet - k, but had a GOAT beer day (sp zwanze) to attend to last sat and probably took a year off of my life expectancy. Worth it, I guess.
bw - 275, nothing crazy going on and no real effort to cut kcals at this point, just a little more active and not doing anything too dumb.

k

10.8.19

Bench
205 x 8 and rpt reps
Quite easy I can probably start adding real weight within a month or whatever. Oh wait a baby is coming. Lol plans. Never mind.

mu snatch
to 135x5

sauna

k

10.9.19

bw 275 and started creatine NO ITALICS last week (had some! so why not no reason not to) so I assume I'm a few lbs more watery or something idk.

tbdl
400 x8 @8
360 x9 @8
320 x10 @<7 keepin it snappy

face pulls

sauna

k

P.S. Oh yeah speaking of creatine... At a block party this summer, my dummy neighbor said once he had a CREATINE ATTACK (srs) and a bunch of other dummy neighbors were railing against the dangers of (no italics) creatine. "MY BROTHER IN LAW STILL TAKES IT HE IS SO DUMB". These are rich people btw I should have said "oh goodness". Christ. I stood there and said nothing bc I was drinking beer not trying to start a creatine class war so I just was literally lollin and saying wtf I thought you said you're a radiologist to one of the dudes who was saying there was some sort of aortic danger (lol... diarrhea? Idk if they have water in the radiology dept to treat these dangers!). Radiologist was otherwise v nice so I didn't want to troll too hard. But he said he read about the dangers on... medical message boards(!). Guess what I said. It was, "K." I said k. The end of ggo neighborhood block party version. k.

sleepy


LESS GNOs

loco, I think you meant fewer. Maybe this is why you can't afford a mountain bike. OTOH, less is more, more or less.

10.11.19

press
150 x8
140 x8
135 x4

row

sauna

have a good weekend h&f, k?

k

K. The deadbeatecore is getting married to a likely crazy chick that all the women in my wife's family hate, plus my brother- and sister-in-law and my four nieces are staying with us for the weekend and we're throwing the post-wedding brunch Monday morning, so I might have some stories Tuesday.

oh

Monte,

Waiting!

dt,

Pipeworks! I know! What a world! Maybe I will drink some more!

You should move out to the forefront of communism. You don't have to talk about TINE, because no one talks to anyone. I prob talked to some waman at the gym after about 4 years, which is a pretty okay timeline. (Before I'd just wait until she left a bar, and then ninja in with the normies. The I realized there are exceptions to the "when in rome...")

Solid humblebrag on being rich btw! Unless that guy is a tech and lying. In which case... oops?

I also admired the humblebrag which also mocked the other rich people present! Impressive!

Thremp, Maybe a radiologist tech is married to an attractive dermatologist, in which case, who's the smart one - not me, I guess.

Rexx, apparently not rich enough to have an herb garden tho. Sad.

Monte, TR?

I didn't realise having a herb garden made me rich. Nice! I can look down on all you peasants from now on then.