Well like accustomed to guys twirling around to check her out as soon as they walk past her or like they get out of speeding tickets all the time by flashing a little thigh. But...no. As if, in a town without bombshells, whoever is left is the bombshell.

7/12 -- 245

Front Squats 3x3x265 really hard
Bench Press 2x5x225, 6x225
SSB Squats (like low-bar) 3x5x275
Prowler pushes (12x290)
Pendlay Rows 12x135, 10x225, 8x255, 6x265
Cheat Rows 6x255, 3x6x275
French Press 3x8x87

This workout felt pretty good. Pendlay rows took a while to warm up but last set felt fine. Bench Press probably could have been a bit more. Wanted to make this a "non-deadlift" workout so seemed like a good chance to work on my SSB/low bar form and cram in some cheat rows. Cheat rows did not feel anywhere near max but since it's my first time doing them in a while I figured 275 was enough--and in fact it appears I ripped a fingertip doing them.

I'm doing prowlers as a walk to essentially replicate uphill wheelchair pushing. Also starting lightweight and will increase quickly.

This workout felt quite good and I really needed it as *parts* of today were utterly ****ty and sucked beyond what normals can comprehend experiencing. I generally have a wide range of expectations for each day as I need to be flexible A LOT. For instance, wife was a bit "off" this morning so I start counting on more time and effort for everything and adjusting timeframes and thinking of "how late can I call to cancel", etc. Bad days happen--I deal with it. But this...this was not something I was prepared for. Honestly it's been a while since I said, "I don't have a plan for this...at all." I do not think I could even describe what happened in any detail without violating wife's privacy or boundaries she's set. Plus these sorts of details just typically scare normals anyway. But...man I don't think I deserve this **** sometimes.

Later her last Dr appointment (an important one) happened and went quite well. So overall I guess kind of an average day.

7/13

Yoga

7/14 -- 246 lbs

Arnold Press 8x35s, 8x45s, 8x50s, 8x55s, 7x60s (f8), 3x6x60s
Pullups ladder 1->5xbw, 5x+30, 4x+55 (f5), 3x3x+55
Archer pullups 3x8
Frenchies 2x2
Incline machine press 3x10x95
Smith Machine ATG Pause HBB "Squats" 6x+180, 4x6x+230
Smith Machine Feet-Forward Squats 2x8x+180

Lateral raises, curls, pushups, crunch machine, scapular pullups

Elliptical 10:00


Yesterday's yoga felt a lot better.

Today I got to the gym and realized they were about to close (3:00). Not the type to get all dressed up for nothing, so worked out in my building's gym. Fine for a substitution, I think. At first I was really frustrated by struggling with just 5x+55 lbs on pullups, but then I realized I'm about 20 lbs heavier than a few months ago when I was strong on pullups--and, you know if I only struggled to hit 5x+75 lbs after taking 4-5 months off I'd probably have been fine with it.

I got no idea what the "bar" weighs on this smith machine. Felt decently challenging at this weight with the deep pause (no tempo). The foot forward thing does quite hit the quads.

You don't deserve that and your wife doesn't. I often think about what counts at the end. I don't have an answer but thinking of that often helps to choose, may be not the easiest line, but the line with minimal regrets later.

I feel like I should be trying to give you some sort of little pep talk but can't think how to do it without sounding condescending, annoying, clueless and possibly douchey. Anyway I hope you and your wife have less terrible days.

7/15 -- 245.8 lbs

Yoga

And just like that (3 classes) I'm mostly back to feeling it and much more flexible/springy. Only "problem" I noticed is couldn't quite bind my hands in side angle but I may need heated for that anyway. Will look to take some of the more advanced classes this week. Really feel a difference on lift days, too. It took a while to balance the lifting with the yoga, but now they definitely feed into each other.

Meanwhile, getting into the ballpark on strength but I've just about had it with the extra bodyweight and am about to start cutting. Vaguely recall how I did it pretty stressless last year and will try to repeat that (for the same reasons). Sleep Lo** with a 1000 calorie deficit for two weeks while (maybe) finishing out my Starting Strength program (and maybe try to ease up on the effort a lil' bit). After that will re-evaluate but may just keep cutting while ramping up a first 5/3/1 cycle.

**To review, Sleep Lo means:
*Lift hard before dinner
*No or Low carb dinner
*Sleep
*Wake up and light fasted cardio (or...partial fasted)
*Eat high carb until dinner (this is the part loco objects to)

I think that was it, anyway.


On another front, I'm probably going to pursue getting some happy pills here. I haven't really been on anything for 3 years but have decided it's a good try to try to get some relief. I think that will mean getting my T levels checked--mostly for reference in case I run into deficits on the meds but also I'm just curious what mine are.

7/16 -- 245.8 lbs

Slept Lo

Morning extra easy run (hills) 3.87 miles in 56:49 (14:41 pace) 629 alleged calories

Was hot, humid, and hilly but really today's goal was an hour keeping heart rate at about 140. Got up to 143 a couple of times and as low as 132 but generally right around 140. I'm usually in the low 150s on my easy runs.


---------------------------------

Afternoon Yoga

A more challenging class than what I've been taking. I worked up a nice sweat.

Ate non-carb dinner intending to morning exercise bike and late lifting.

7/17 -- 244.4 lbs

Morning stationary bike ~=40 minutes @ 125 heartrate


-----------------------------


Front Squats 5x135 (53X1), 6x225
Pendlay Rows 10x155 (X1X1), 10x225, 2x6x275, 6x255
HBB Squats 5x275 (31X1), 3x5x320
Cheat Rows 6x255, 2x6x295
Bench Press 5x185, 2x235, 3x235, 2x5x225
Deadlift SSPT 10x1x375


OK, I tried a new sequence and paid the price on bench press, I think. Maybe I needed fresher lats after all? Had sort of a problem getting in sync on bench and found I was stopping a couple of times short of my chest--and first set of 235 kept hitting the safety bar on the left side so I moved it down.

The other experiment was using Cheat Rows as a warmup for deadlifts (plus a few solo DL then walk to rack for loading weights) and I'm pretty happy with that result as I just cold set out on the SSPT sets and it went fine. That is, of course, after using Pendlay rows as a warmup for Cheat Rows (even though today's emphasis was Pendlays).

Just finished another lowlow carb dinner and will shoot for some sort of morning cardio again. Going with morning espresso to make coffee without cream palatable.

7/18 -- 243.1 lbs

Yoga


Wife had medical appointments in the morning and I didn't feel like getting up early so while I partially fasted until lunch, really didn't exercise in the morning. Also just regular dinner tonight of grilled fatass salmon with soy-maple glaze. I have both kinds; "maple syrup" and "Aunt Maple's" syrup. Used the former tonight.

7/19 -- 244.6 lbs

Front Squats 3x135 (53X1), 3x185 (31X1), 5x235 (2Px1), 3x5x260 @ rpe 8, 9.5, 10
SSB Squats (Low Bar Style) 5x155, 5x245, 3x5x285 @9

Fat Gripz OHP (narrow grip) 6x95, 5x135
Overhead Press (medium grip) 160, 3x4x160 @10
Fat Gripz OHP (medium grip) 2x4x150 @10
Overhead Press (medium grip) 5x150 @ 9.5
BTN Press/Push Press 5x135/5x135 @10

Chinups ladder 1->5xbw, 5x+40, 4x4x+70
NG Rings Chinups 8xbw, 2x+70

Sumo DL 5x135, 5x225, 8x275 @8
Dips ladder 1->8


Today there were few people except a couple of competitive lifters in the gym while I worked out. It was a little distracting as these were reasonably cute young chicks lifting more than me and I'm weak. They were nice though, and just passing through.

Missed my 160x5 intention for the day, but coming off my dumbell substitution session I wasn't sure what to expect either. Also, my verdict of the "Fat Gripz" is *it's not the same* and in fact it felt a bit wobbly. Maybe an adverse effect, who knows? My last rep of 160 was the slowest, WIMiest, cursiest rep I have ever done (that had nothing to do with the chick lifters watching!). Chased it with some volume joker sets.

Front squats felt good but got fatigued fast. SSSB LowBar Squats still feeling weird. Just getting in a little sumo practice.

First time trying the gymnastic rings for NG chinups and it felt...bad. Hopefully better next time.

7/20 -- 244.4 lbs

Morning easy run 3.7 miles in 46:06 (12:29 pace) 637 alleged calories avg hr 146 bpm

After this and kind of a rough overnight, I got hit with a wave of super tiredness. Decided to skip evening yoga class and may push tomorrow's lifting to Sunday.

7/22 -- 245.5 lbs

Today I begin a transitional 5/3/1 (beyond) stage. SS style workouts have just become too grueling as the weights have climbed. It'll be 4 lifting sessions per week in an upper/lower split. Legs and Lats will continue on linear progression since I really haven't hit that wall yet. Presses go into the usual 5/3/1 formula but I'm just back-calculating the working weight from my last workout (so the 5s will match). I'll be adding on joker sets for strength until the gains slow down.

After a couple of rough days for wife, I've pretty much discarded any caloric reductions and now doubt I am currently in good enough shape to handle the two daily workouts entailed in the sleep-lo thingee. I may still try to work in some easy runs on upper-body mornings.


-------------------------------------------------


5/3/1; Bench Press 5s (TM 270, Jokers), Rows

Bench Press 5x185, 5x210, 6x230 @9, 3x5x230 @8.5, 9, 9, 6x185
Pendlay Rows 6x135 (X1X1), 6x165 (X1X1), 8x225, 6x255
Cheat Rows 6x255, 3x6x305

Bench felt much better today. Sort of after good volume.

Cheat rows took a little warming up but otherwise fine. Was going for a bit of crispness on Pendlays, and avoiding too much fatigue before the (emphasized) cheaters.

Quick workout feels pretty good.

7/23 -- 245 lbs

Front Squats 5x195 (53X1), 3x245 (31X1)
HBB Squats 5x295, 335, 6x325 @9.5, 2x5x325 @9, 10, 5x315 @9.5
Sumo DL 5x235, 3x285
Deadlift 2x335, SSPT 10x1x385

Squats felt good. Deadlifts felt hard--I probably should not do full cheat rows and full deadlifts on back-to-back days.

7/24 -- 243.8 lbs 23.9% bf 34.2% mm

Yoga

Finally set up the new scale to get bluetooth bodyfat and "musclemass" readings! This is a big upgrade over my last scale as evidenced by the lower bodyfat reading! No more having to remember a number for a few seconds!

Today it wasn't too hot so took wife and dog out for a long walk around the neighborhood (pushing wheelchair). Probably about 1.5 miles. Made good time and neighborhood is hilly enough that I worked up a decent sweat doing it. In the future I should probably record these.

Holliday you know the only accurate bodyfat measurement is a loco one and no I'm not just trying to get more males to post noodz. That may be a side bonus but the main reasoning is for the accurate reading of course.

G4 said it's not really important to be accurate so much as consistent. Says the guy who just changed scales. Not sure about nudes as I'm pretty sure during the break I lost a decent amount of muscle while adding enough fat to go +20 lbs. Practically a beer belly, with noodle arms!

At least you didn't change the scales mid prop bet!

7/25 -- ???

Yep, got a new scale and forgot to use it. It's like the instapot all over again.


5/3/1; Overhead Press 5s (TM 185 + Jokers), Chinups


1-Arm Arnold Z-Press 8x25, 8x35
BTN Press (wide grip) 5x95
Overhead Press (medium grip) 2x145, 5x145, 170, 2x5x160 @9.5, 10, 4x160 @10, 3x160 @9.5, 6x145 @9.5

NG Chinups ladder 1->5, 5x+30, 3x5x+55
Archer Pullups 3x6

All short rest as I only had 40 minutes. Some heavy breathing involved but needed the stress relief after another impromptu medical visit. Had a plan for the session but now will try to implement it next time.

I saw your latest videos. I'm happy to report your ass still looks great, even with the weight gain and time off.

Thanks Josie--you know just what to say

7/25 -- 244.4 lbs 24.1% bf 34.1% mm

Front Squats 5x135 (53X1), 3x185 (53X1), 3x225 (32X1), 275 @9, 2x5x265 @9.5, @10, 4x265 @9
Sumo Deadlift 5x135 (paused), 5x225 (speed), 5x275 (speed), 5x305 @8
Deadlift 3x355, SSPT EMOM 9x1x395 + 2x395
Kettlebell Swings EMOM 6x15x35
Anderson HBB Squats (L23 & L25) 2x135, 2x185, 2x225, 6x235, 4x245

Took some video and will try to upload later. Front squats started rounding around the fifth rep and I just didn't feel like dealing with the scrunched fingers and wrists again on the 3rd set. May need to progress by sets of 3 from here, or use the 5/3/1 format for front squats.

Deadlifts felt easy--I don't think front squats hurt me very much for them so going to make this combo the second weekly leg day and do HBB squats on the other.

Anderson's were light but...hard.

7/26

Yoga, 1.5 hr session

7/27 -- 246.4 lbs 24.5% bf 33.9% mm


5/3/1; Bench Press 3s (TM 270, Jokers), Rows

Bench Press 5x185, 3x205 @7, 3x225 @8, 4x245 @9, 4x3x245 @8, 8.5, 9, 9, 5x225 @9
Pendlay Rows 6x185 (X1X1), 6x235, 3x6x265
Cheat Rows 6x265, 6x315

3 sets Shoulder Raises
Zottman Curls (slow) 4x10x40s
Machine Crunches 3x12x"95"
Speed Shrugs 3x16x205
French Press 2x12x70

Main workout was an absolute bumrush to beat closing with little rest supersetting. Came home to building gym for accessories. Was going to wait until tomorrow, but last night was garbage sleep so figured "another night like that and I'm not working out anyway".

I kept thinking the bench wasn't going to work one of those times, but it never really hit me. Folks in the gym said form on pendlays was a bit rough, and I'm going to blame the hurrying. Will try to video next time. They also said they've never seen anyone rowing more than they're benching, lol. Probably don't get many rock climbers in there.

Alright, going "timeout" on anything strenuous until the current storm passes. Bad sleep for 3 days now and wife is full-bore sick with attacks going on. Luckily it appears it was only the 3rd or 4th thing we were worried about, so not completely ****ed yet. The dog was also hit with something so went ahead and boarded her in a strangely sane fit of "I can't handle both this **** at the same time.".

I can still feel my last two workouts as if I'd just done them last night.

8/1 -- ???

Bridge Day (5/3/1 OHP 3s (TM 185 + jokers) + squats)

HBB Squats 5x135 (64X1), 3x225 (53X1), 5x275 @8, 5x305 @8, 5x330 @10, 2x5x315 @9.5, 10, 6x275 @9

Fat Gripz OHP (wide grip) 6x95, 6x115
Overhead Press 3x135 @7, 3x150 @8, 3x165 @9, 175ff, 4x3x165 all @9
BTN Press/Push Press 2x(3x140/3x140) @8, 9

NG Ring Chinups ladder 1->5, 5x+50, 4x+75, 3x3x+85, 6x+60, 2x120
NG Ring Frenchies 2x2.1

Ah, finally a little sleep so got in for a full-body workout. Hopefully pick up my regular schedule from here.

Really WAS NOT feeling it on squats or OHP, but chinups are finally coming around!

Haven't checked my weight for a few days of sleep deprivation; ice cream, cookies, muffins, pie, pie, sausages, cake, and some overnight waffles with pie. Think there was a protein cookie in there somewhere, too.

Wife doing much better now.

Good to hear.

...that last pullup figure should read "2x12"

Not 2x120, unfortunately.