I bought some fancy beer in observance of your injury. I'll help you drink the pain away.

Boulevard: 2013 Bourbon Barrel Quad, 2014 Rye on Rye
Stone: 2 12oz Ruinations
Sierra: 2 12oz 2014 Big Foots, 2 12oz 2014 Ruthless Rye IPA, 2 12oz Ovila
Lagunitas: 2 12oz Sucks
Firestone: 2 12oz Double Jacks

Beat: the place had a whole row of Old Rasputin XVI, but $24 for a 16oz bottle. There are limits to my opulence. I'll get some later.

Hope you feel better soon, dt.

Thx well wishers.

KC, all good ones iirc. Haven't had the Sierra Nevadas though.

Had both a Surly Darkness and a Evil Twin Imperial Biscotti Break Natale Pretty Please With A Cherry On Top on tap, and a Surly Abrasive to wash it all down. Pretty good consolation prizes for feeling sads.

But where, though? I hit Dusek's in Pilsen tonight, and had amongst others, a dinos'mores from Off Color that was quite good. Imperial Stout with Graham cracker, marshmallows, chocolate, and vanilla notes. The new(?) virtue cider that's barrel aged was quite good too.

Local Option. Then picked up Pequod's down the street, took it over to my buddy's and had the Abrasive with the pizza. Rough life. A jillion kcals. This week was a complete diet bust.

I haven't been to Dusek's. I need to get there.

Everything I've had from Off Color has been solid and I like their approach of not starting with offering of IPA/DIPA/pale ale/stout/etc like everyone else. Their gose is very good imo. I haven't gotten into cider at all, but it's crazy how popular it's getting here. I was at the LP Binny's last night too, and they have a giant cider section now.

mmmmmmmmmmmmmmm

Diet:
week 0 - 11/4/2013 - 291.3 lbs (start)
week 1 - 11/11/2013 - 290.2 lbs (-1.1 lb)
week 2 - 11/18/2013 - 281.4 lbs (-8.8 lbs for week, -9.9 lbs overall)
week 3 - 11/25/2013 - 279.5 lbs (-1.9 lbs for week, -11.8 lbs overall)
week 4 - 12/2/2013 - 276.8 lbs (-2.7 lbs for week, -14.5 lbs overall)
week 5 - 12/9/2013 - 274.0 lbs (-2.8 lbs for week, -17.3 lbs overall)
week 6 - 12/16/2013 - 270.5 lbs (-3.5 lbs for week, -20.8 lbs overall)
week 7 - 12/23/2013 - 270.5 lbs (-0 lbs for week, -20.8 lbs overall)
week 8 - 12/30/2013 - 271.4 lbs (+0.9 lbs for week, -19.9 lbs overall)
week 9 - 1/6/2014 - 266.4 lbs (-5.0 lbs for week, -24.9 lbs overall)
week 10 - 1/13/2014 - 268.9 lbs (+2.5 lbs for week, -22.4 lbs overall)
week 11 - 1/20/2014 - 266.4 lbs (-2.5 lbs for week, -24.9 lbs overall)
week 12 - 1/27/2014 - 262.9 lbs (-3.5 lbs for week, -28.4lbs overall)
week 13 - 2/3/2014 - 263.5 lbs (+0.6 lbs for week, -27.8 lbs overall)
Week 14 - 2/10/2014 - 259.8 lbs (-3.7 lbs for week, -31.5 lbs overall)
Week 15 - 2/17/2014 - 257.9 lbs (-1.9 lbs for week, -33.4 lbs overall)
Week 16 - 2/24/2014 - 259.3 lbs (+1.4 lbs for week, -32.0 lbs overall)

I made notes about bad diet above. Various reasons, but they shouldn't present problems moving forward. I am mildly surprised I was only +1.4 lbs.

2.26.2014

5:30am start of workout (5am wakeup, ~6am start after warmups, fasted workout w/ 10g bcaa pre, 10g post, 10g at ~10am)

body weight 255.5 lbs

I felt generally terrible this morning. I have yet another cold/cough, it was -2F when I walked outside this morning, and my glute/hip/back still feels pretty bad. I actually woke up the past two days at 5am, got out of bed, basically couldn't move, and just went back to bed. I felt ok when I got out of bed today though, and I was generally hopeful that I could warm it up to do something light though so I went into the gym.

I am taking a page from my deported friend Aidan's log and I'm going to at least start or do part of "Neanderthal No More" as part of rehab for my ****ed glute/back/whatever. I will also probably add a bit of pushing to the mix, as my injury allows.

More info here on that program for any interested parties:
http://www.t-nation.com/free_online_...o_more_part_iv
A1+A2 = supersets

A good bit of usual rolling to start. Banded side steps. Cat/camels.

A1) Supine Bridges 3x15
A2) Warrior Lunge Stretch: 15 seconds per side

B1) Snatch Grip Deadlifts 6x6x135lbs (these were ok as long as I kept really tight, I don't think I should go any heavier)
B2) IT Band Stretch: 15 seconds per side

C) Barbell Step-Ups 3x10x45 ea leg
This was supposed to be 4 sets, but my knees felt a little off so I cut it short at 3 sets.

My back felt pretty good at this point, so I decided to press.

Press
175x5 @9
175x3 @9
I didn't want to risk my back rounding at all, so I dropped down.
135x8 @8

Then to finish the NNM programming:
D1) Dead Bug Twists 3x15
D2) Side Hip Thrusts 3x15 (these were difficult)

It seems like you already are, but be very careful with the snatch grip DLs.

Forgive my ignorance but why snatch-grip DLs?

Cha,

BTM, maybe rtfa? To focus on the upper back (stable scap retraction/activation throughout the movement) and as a hamstring exercise.

I don't know what RTFA stands for but I hope the R is for Rita.

Read the fackin article

Oh. I preferred RTFA when I thought Rita was involved. Now I am sad. Thanks a lot, Frederick.

I actually didn't even see an article linked before. Sometimes my brain just skips over stuff -- I've always been a bad reader. Checking it out now!

its only $9.99 to sign up to premium content in my log, btm. you'll get up to the minute programming content in a neatly summarized format.

You, sir. You have too much time on your hands.

BTM,

This sounds like a good deal to me, but be careful. For only an additional 65 bps, I'll read all of the best H&F logs for you and then let you know which ones have the highest ROI and information content.

2.27.14
8pm at a new gym, Mrs. DT joined the DT fam to the local Y so that she and the kids can swim there. It pretty much sucks other than the pool, but the weightroom has pulleys, which the cf gym doesn't, so the Y was good for today's workout.

BW-254.2lbs

NNM Day 2:

Notation: A1 + A2 = superset.
Weights are pretty meaningless, on a double cable station deal

A1) Pronated medium-grip row
1x10x55
1x10x75
4x10x100 (limited by this was the most weight I could put on)
A2) pec stretch

B1) Face pull
50x12
70x12x2
B2) Barbell extension on flat bench (decline bench, which would have been preferable, was taken)
45x12x3

C1) Bent-over laterals w/ DBs
10lb DBs x 10 x 3
C2) Low-pulley external rotations (unilateral)
10lbs x 12 x 3
C3) Dip Shrug (scap movement only w/ strong scap retraction)
3 x 15

D) High-to-low cable woodchops
3x10x50lbs ea side

Also did cat/camels, curl ups, birddogs

Back feels ok, not great. Annoying, but less painful a week out and pain is blurring. Good, all things considered.

3.1.2014
8am, CF Gym

BW 255.4lbs

Bench
240x5x3 @8, 8.5, 9
Back felt ok for these. First set felt great, actually. Last set my triceps were getting fatigued, maybe from Thursday.

NNM Day 3:
A1)Front Squats
Can't do these, painful.
A2) Warrior Lunge Stretch: 5 seconds per side
Fine.

B1) Walking Lunges
3x10 ea leg (20 reps per set)
B2) IT Band Stretch: 15 seconds per side

C) DB Split Squat Isometric Holds
20-30s ea leg w/ no dumbbell
This was supposed to be a minute, but I didn't feel stable.

D1) Pull-throughs w/ band
4 x 12
D2) Pulldown Abs w/ band
4 x 12

E1) DB Dorsiflexion
2x20x20lbs
E2) Calf Stretch: 15 seconds per leg

Feeling good even though my back is still not ready to do real work. It pretty much only bothers me for sleeping and lifting now. Naturally there's going to be another snowstorm here, so we will see how it does with some shoveling tonight/tomorrow... hopefully I do not Jack Torrance hedge maze myself.

Diet:
week 0 - 11/4/2013 - 291.3 lbs (start)
week 1 - 11/11/2013 - 290.2 lbs (-1.1 lb)
week 2 - 11/18/2013 - 281.4 lbs (-8.8 lbs for week, -9.9 lbs overall)
week 3 - 11/25/2013 - 279.5 lbs (-1.9 lbs for week, -11.8 lbs overall)
week 4 - 12/2/2013 - 276.8 lbs (-2.7 lbs for week, -14.5 lbs overall)
week 5 - 12/9/2013 - 274.0 lbs (-2.8 lbs for week, -17.3 lbs overall)
week 6 - 12/16/2013 - 270.5 lbs (-3.5 lbs for week, -20.8 lbs overall)
week 7 - 12/23/2013 - 270.5 lbs (-0 lbs for week, -20.8 lbs overall)
week 8 - 12/30/2013 - 271.4 lbs (+0.9 lbs for week, -19.9 lbs overall)
week 9 - 1/6/2014 - 266.4 lbs (-5.0 lbs for week, -24.9 lbs overall)
week 10 - 1/13/2014 - 268.9 lbs (+2.5 lbs for week, -22.4 lbs overall)
week 11 - 1/20/2014 - 266.4 lbs (-2.5 lbs for week, -24.9 lbs overall)
week 12 - 1/27/2014 - 262.9 lbs (-3.5 lbs for week, -28.4lbs overall)
week 13 - 2/3/2014 - 263.5 lbs (+0.6 lbs for week, -27.8 lbs overall)
Week 14 - 2/10/2014 - 259.8 lbs (-3.7 lbs for week, -31.5 lbs overall)
Week 15 - 2/17/2014 - 257.9 lbs (-1.9 lbs for week, -33.4 lbs overall)
Week 16 - 2/24/2014 - 259.3 lbs (+1.4 lbs for week, -32.0 lbs overall)
Week 17 - 3/3/2014 - 257.8 lbs (-1.5 lbs for week, -33.5 lbs overall)

Once again my Monday morning weight is the highest of the week. I think I touched a well-hydrated <253 on Friday. My thought initially was that Monday check ins were good and would keep my weekend in check somehow... but it doesn't seem to. Meh. Anyway, short term goal is still 250. Based on how I look and current body comp (gonna rough estimate 17-20% here), I am thinking of a long term and overall goal of 231 lbs. We'll see.

3.3.2014
5am CF gym. Back still feels really tight, but pain has travelled and really is focused on right back hip crest and glute med. It may be misleading to call this a "back injury" but it's in the neighborhood, I guess. Neck is pretty painful too in a new spot on the left, I think the hip/back pain at night has led to me sleeping oddly for the past few nights. Squatting motions are still painful so no squatting. I'd planned on pressing first, but my neck hurt too much and didn't warm up well, so I decided to just proceed with the last day of the week's program for Neanderthal No More with no additional strength movement.

Day 4 (last day of the week):

A1) Decline Close Grip Bench
Skipped, no decline bench at CF gym and had just benched on Sat. I'll probably try to do this day at the Y in the future.
A2) Chest Supported 2xDB Row, pronated grip, pause w/ scap retraction
6x6x50lb DBs
A3) SCM/Upper Trap and Suboccipital/Levator Scapulae Stretches
15 seconds per side
I did these with band support, like in the 5-way shoulder vid from mobilitywod

B1) Single Arm Low Pulley Cable Row (sub banded) to Abdomen
3x10 ea side
B2) Pec Stretch: 15 seconds

C1) DB External Rotations, elbow supported at 90 degrees
3x12x10lb DB
C2) One-Arm Prone Lower Trap Raises
3x12x10lb DB

D) Saxon Side Bends
2x25lb dbs
2x6ea side

2x15lbs dbs
2x6 ea side

These are hard.

Neck felt great after all the stretches and rear upper back work. No more pain.

Whoop whoop, back on the losing weight wagon! Weekends typically wreck my progress and I always weigh-in heaviest on Mondays. Usually that motivates me to do well during the week so I can continue to get loose on the weekends.

Thanks Freebird, I am sure I gained 3.50 today though. Fat Tuesday... you don't tell me what to do. Ok, I guess it does.

Anyway, saw my PT yesterday evening. She thinks what I have is a strain or a pull or whatever. Nothing to indicate any disc injury though. Lots of words, I should probably write down what she said since it's over my head. Whatever. Doesn't matter other than she said to try to add light and slow eccentric hip-hinge work. Exactly in the manner of the snatch-grip deads I had planned, so no worries there.

ART gave immediate almost-full relief, even though my hip currently feels like a pile of dog**** again. I need to take this ART lady with me everywhere. I also think I strained something on the other side of my mid back, likely from too heavy Saxon side bends. I need a beer.

Did you tell her you play sports or did you tip her?

Either one seems acceptable in that spot.