After a 10 month break or so I had another session with my trainer. He wants me to work on form, depth, speed and do more volume work. I think that is code for “you are an old man, take some weight off the bar before you hurt yourself”. Despite the light weight the last couple reps were still lots of fun. Meant to finish up the rest of my planned stuff when I got home but that ended up getting pushed.
Jan 28 – Feb 3 Daily Averages: 138.9 lbs/15.0% bf/1727 cal/119 carb/71 fat/163 protein /6:26 sleep
Finished up the rest of Saturdays planned workout first thing in the morning and then took the boys skiing for a little bit. May have lifted really light on Saturday but my legs were feeling the volume. Had a terrible week for sleep but started making up some ground over the weekend.
Lower right back was feeling off and everything was super heavy so I decided to do 4 sets of 8 at 215lbs instead of taking another crack at 240. By the time I got to the 4th set my back was feeling much worse and shooting down through my glute so I called it there. My back continued to feel worse throughout the day until I sat on a lacrosse ball for a bit which seemed to help a little. Still sore this morning but not too bad.
5:00 rower
Squat – 10xbw, 10x45lbs, 6x115, 7x10x45
NG Chins – 10, 10, 10
French Press – 2x15x20lbs, 10x20
2114 cal/206 carb/87 fat/150 protein/38 fibre
Lower right back was still feeling skanky so I ended up sticking to super light work. Then I played archery tag with a bunch of youngsters from the office after work which probably didn't help things unless super active recovery is a thing. Doesn't feel too bad this morning but doesn't feel too good either.
Bench – 12x45lbs, 5x75, 3x105, 6x120, 8x105, 12x105
OHP – 6x45lbs, 3x55, 1x65, 6x65, 3x6x45
Ab work
1796 cal/121 carb/68 fat/187 protein/32 fibre
I had another session with my trainer yesterday and worked on bench and OHP. He was trying to get me to reduce my leaning back on OHP and getting me to pack my ribs and activate my core more. My lower back applauds his efforts but it is still sore.
Feb 4 – Feb 10 Daily Averages: 138.0 lbs/14.8% bf/1728 cal/131 carb/72 fat/154 protein /6:54 sleep
Great conditions for skiing somehow. Horrible conditions for walking as everything is an ice field. If I had been smart and thrown some micro spikes on it wouldn't have been an issue but I am seldom smart.
5:00 rower
DB Incline Press – 3x10x20lbs, 3x10x25lbs
Seated DB OHP – 3x8x20lbs
Jefferson DB Curls – 3x15x20lbs
Glute Bridges – 3x15x44lbs
Planks – 3x45secs
1590 cal/108 carb/58 fat/189 protein/36 fibre
I was feeling run down and have been battling a sore throat so almost just took the day off and then instead decided just to mess around with some dumbbells and stay out of the cold garage. Turned out to be a bit better than doing nothing.
Greek yogurt, whey, meat, veggies, berries, quest bars, more quest bars. Too many quest bars and they are quite high in fibre. I'll post up a some of the last few days.
That walk was much more of a workout than normal. We got about a foot of snow overnight and marching through it was a slog. There were some tire tracks that helped but in certain sections I was walking through drifts above my knees and had to go around a number of them that were higher than my waist. I did a 1 hour snow shovelling finisher. None of this seemed to help much with the rundown feeling.
DL – 12x95lbs, 5x135, 4x10x135
Pull ups – 8, 7, 7
DB Rows – 6x70lbs, 10x50, 2x8x50
Side ball on a rope wall slam thingies – 3x20
V ups – 3x15
Planks – 3x45secs
1806 cal/120 carb/66 fat/196 protein/24 fibre
Did another session with the trainer on Saturday. My back was sore beforehand but I rolled my right glute for a solid 50 seconds or so before I went to the gym and things felt pretty okay during the workout and not too bad after. Kept it light again.
Feb 11 – Feb 17 Daily Averages: 138.2 lbs/14.6% bf/1753 cal/141 carb/67 fat/166 protein/7:26 sleep
I seem to be making some headway on getting caught up on sleep. Still waking up at 4am or so most days but have been getting to bed pretty early to make up for it. Hadn't added any in a while so threw some more weight in my backpack.
