What beer are you drinking that has high protein? Do they grind venison jerky in or something?

Hope you have been feeling ok.

I don't drink. Mostly it's been burgers and burritos plus twice I forgot about chugging a quart of chocolate milk after a workout, but not before looking at my calories for the day and drinking milk to keep from coming in *low*. Oops.

Oh I'm sorry I must have mistaken you with someone else. I didn't think you were an everyday drinker just an occasional one.

Maybe you mistook me for every other guy in this forum? Nearly 10 years without a drink now.

I was trying to be polite lol. Ten years is a long time, you don't miss it at all? Would probably be hard for you to drink and stay on top of everything tbh. I went over 10 years where I would have been lucky to drink once a year. Although you're often considered a weirdo being a non-drinker in Australia.

I don't miss it at all. Yeah, I pretty much always have to be on or ready to be on. Also I really really really hated hangovers.

2/18 -- 231.4 bf 26.2%

Deadlift 3's (TM 455, BBB)

wu Overhead Squat (53X1) 8x45
wu Goodmornings 10x45, 8x95, 8x115
wu Front Squats (53X1) 8x95, 5x115
wu Zottman Curls 2x20x30s
wu 1-Leg RDLs 2x6x145

Sumo Deadlift 6x225, 5x275, 3x325
Deadlift 3x325, 3x365, 3x395, 1x420 f2, 1x420 f2, 1x410 f2, 3x395
Camber Bar Squat 10x175, 10x225, 10x245, 10x255, 2x10x260


Whelp, body simply DID NOT want to do any 2nd reps over 400 lbs today, lol. On the bright side, no back tweaks were felt.

Camber bar is like how I squat usually...after I been smoking that crystal meth; get all *shaky*! Kinda fun actually.

2/19

Hot Yoga

2/20

Bench Press 3's (TM 288, BBB)

Bench Press 5x155, 3x205 @7, 3x230 @7, 3x245, @9.5, 3x260 @10, 3x250, @9
Pendlay Rows 10x135, 10x205, 10x255, 8x275, 6x285, 8x275
Cheat Rows 9x285, 6x325, 6x335, 6x345, 6x325
Arnold Press 10x55s, 6x65s f7, 8x60s
Machine Shoulder Press 10x140, 10x150, 10x160
Pullups 3x10
Typewriters (3 second holds) 2x5 laps

Less than perfect sleep last night. Felt really weak until the top set of bench (like 3x245 was way harder than it should have been) but glad I decided to try the planned weight after all. Probably "under-serioused" the early sets. Was just plain weaker on the OHP assistance though.

Rows are getting back to previous weight levels. Was still sore from weighted chins AND deadlifts AND volume squats so I won't say they "felt good" but they did go and form held up. It'll really feel great if I can hit some new, higher weights on these next week.

2-21 -- 232.3 bf 25.1%

Hot Yoga

2-22

Squat 3's (TM 370, BBB)

wu Goodmornings 12x45, 8x95
wu Overhead Squat (53X1) 10x45, 6x95
wu Hammer Curls 16x35s
wu Front Squats (53X1) 4x160

Leg Curls 10x140, 10x150, 8x160
HBB Squat 3x210, 3x260, 3x295, 3x315, 2x3x325
RDL 10x135, 10x205, 3x10x225, 8x225
Leg Extensions 5x10x112.5

Squats were fine. Actually, they've been going really well ever since I added in an extra "building" set between the second and top sets. Just feels less jarring.

Unfortunately, felt a tweak in my back at the end of RDLs. Back was actually kind of sore coming into the workout, and I don't think I had any form problems. Been moving some furniture and my wood pile into storage the last couple of days. Wood weighs about a ton total, in 20-100 lbs increments. Will wait, and if I can't do rows this week I'm gonna be fiercely pissed off!

Oops.

2-26 -- ??

Overhead Press 5/3/1 (TM 185, BBB)

wu Front Raises with Y-band pull aparts 12x15s
wu Zottman Curls 2x15x35s
wu Wide-Grip OHP 12x45
wu Arnold Press 8x35s
wu NG Chinups 1->5

Overhead Press 5x140, 3x155 @8, 2x165 @9, 1x175 f2, 2x1x175, 2x1x165
NG Chinups 5x+50, 3x+95, +140f, 2x1x140, 2x1x130

Incline Bench Press 12x135, 2x10x155, 11x155
T-Bar Rows (30X1) 12x+90, 10x+135, 3x10x+145
Dips 3x10xbw
Incline Dumbell Curls 7x45s f8, 8x40s f9


Chinup+140 lbs = "Ouch." A little bit better concentration and determination (i.e. "**** YOU, weight!") and was able to make it. If I'm being honest I think about an inch short of lockout but still much better than half ROM.

OHP not bad--managed to hit the minimum and didn't want to risk outright failure on a single attempt. Probably had another 5 lbs today and maybe 10--best feeling in a while. First 175 went easy enough that I decided to try a 2nd rep and then got indecisive with it and missed. Bar felt heavier on one side and I scooted my hands over to account for it (so maybe add 3 to 6 pounds to each set).

Back is still "acting up" a bit so I'm being a little careful with it. I'll probably skip deadlifts and bent over rows for a week or two, but so far I'm thinking squats won't be affected.

3-3 -- 231.6 bf 26.2%

Bench Press 5/3/1 (TM 288, BBB)

Bench Press 6x185, 5x215 @7, 3x245 @8, 2x260 @8.5, 2x275 @9
T-bar Rows (20X1) 12x135, 10x160, 10x170, 8x180, 6x190, 5x200, 2x5x205
Single Leg Curls 10x80, 6x85, 8x80

HBB Squats 6x185, 5x235, 5x275
Axle OHP 12x115, 2x10x135
NG Frenchies 2x3x+20

Leg Extensions 10x112.5, 10x125, 2x10x137.5
Cable Tricep French Press 12x120, 2x10x130


Been busy with heavy moving stuff and getting wife ramped up to "ready for intensive rehab" activity levels, plus my shoulder and back have been presenting some discomfort. Sometimes workouts just aren't the priority.

Happy to hit the target bench press and even a second rep but did not want to risk AMRAP on the shoulder. Definitely had a 3rd and possibly 4th rep in the tank.

Attempted Pendlay Rows and the low back wasn't up for it today (similar with heavy squats) but I was able to push the T-bars pretty hard so I feel OK about that.

At only 275 the low back felt uncomfortable squatting (was fine before that). Wasn't a tweak or anything but I'm not feeling like pushing the envelope before the big trip. Naturally I finished the set then swapped for leg extensions. At this point, I suspect the issue is a muscle strain/tear on my low left back and time plus going a little light for a while will solve it.

I wanted more for the OHP, but during BBB have concluded that doing 10 of anything is hard.

This concludes the "3 week" bulk of a 5/3/1 cycle, although due to circumstances I think it's been 4 or 5 weeks. Happy to see most of my numbers back up and my weight not totally ballooned. Now on to another 2 week cut with 2 fullbody workouts per week and a running program, probably the Higdon intermediate 5k...ish. As I'm relocating cities in two days, I'm not sure if I'll be trying to make a hotel gym work or if I'll have the time to join a real place (and/or yoga studio) but I am sure I can make the running happen. For the cut, I'm going to do the same as last time (whatever that was). Something like 2100-2400 cals on a ~3100 TDEE, morning partial fasting, sleep lo, whey instead of milk, no cream in my coffee, and probably less pizza?

Actually not sure if I'll be bringing my scales (food & me).

So much sacrificing food wise. I hate you! Lol.

Well I do like cream in my coffee...

3-4
Hot Yoga

3-5
Hot Yoga

3-8 -- ???

Easy Run (light hills) 4.36 miles in 47:10 (10:49 pace) 811 alleged calories.


Finally got a chance to even exercise in Atlanta. Time a bit faster than it looks due to traffic. Wife's therapy off to a good start. Tomorrow we go for the TREADMILL CRAIN TRAINING! Hotel is right next to a globogym, so that's the most likely spot.

3-10 -- ???

2-week cut workout #1

Overhead Press (45 second rests) 9x3x140, 5x140
HBB Squat (40 second rests) 10x3x275
NG Chinups (40 second rests) 9x3x+50, 5x+50
Dumbell Bench Press (35 second rests) 9x3x70s, 6x70s


No belt, no shoes, no problem. Could not remember the weights I was doing when last in this format, but I think this was basically fine. Back felt solid with a bit of stiffness afterward.

Edit: oh yeah, I'm iWatched up now, although I have no real idea how to use it here.

3-11

Rowing 5:00
Intervals 5x400m @ 7:30 mile pace


Good ole treadmills, such reliable paces. Forgot to turn workout off at the end so not sure on calories. Seemed to peak around 172 bpm during runs.

3-14

2-week cut workout #2


Dips (40 second rests) 10x3x+45
Front Squats (45 second rests) 10x3x225
T-bar Rows (40 second rests) 10x3x160
Arnold Press (40 second rests 10x3x55s


___________________________


3-15

Morning Easy Run (hills) 3.7 miles in 41:52 (11:19 pace) Average Heart Rate 148 bpm 624 alleged calories (685 according to the watch)


Think I'm a little weak in compliance due to "try restaurants" portion of evaluating neighborhoods to move to, plus living out of hotels in general. Back home for a couple of days to tie up some loose ends and...figure out what the hell we're doing.

Basically might just lease apartment and move in now rather than spend the same (or more) money on an extended stay hotel that will suck plus sucky neighborhood plus be farther away from the rehab place. Not exactly ready to move all our stuff though.

Not a bad idea to lease a furnished apartment for the time you are there. Will help you feel a little more settled hopefully. How's your wife feeling about the rehab? Highs and lows maybe. It would be hard to not be hopeful but also very apprehensive about it in some ways.

Finally getting back around to some exercise--the days have just been packed for a while.

Found a nice apartment in Atlanta (downtown Decatur actually) with lots of amenities and ADA compliance. Great walking-around neighborhood, very wheelchair friendly. Basically just a bed, recliner, and barstools with a few tray tables for a while.

Rehab has become intensive and we've found a neuro-oncologist we like a lot. Wife is putting on a robot suit to walk and playing video games with the affected arm on a *weightless lift* thingee. Lots of homework, lots of reps. She's enjoying the things that are new to her, and likes the speech therapists a lot compared to the small-town southern types we had access to in Mobile.

New building has a reasonably nice fitness center with the exception of no squat rack or bench press excepting a smith machine. At least there's a barbell so I can clean & press. Not certain there are enough plates for deadlifts though, lol. Have gotten in a few terrible runs, randomly.


3-27

Bridge Day

Overhead Press (45 second rests, power clean to start) 10x3x145
NG Chinups (40 second rsts) 10x3x+60
Smith Machine Squats (45 second rests) 10x3x275
Dumbell Bench Press (40 second rests) 6x3x70s, 12x70s

4-9

Bridge Day?

"Chest Press" machine thingee (45 second rests) 10x3x175
Smith Machine Front Squats (45 sec rests) 10x3x225
Seated Row Machine (45 sec rests) 10x3x190
"Leg Press" machine thingee (45 second rests) 10x3x420
Arnold Press (45 second rests) 10x3x55s

Been busy. Found a nearby "Starting Strength" gym and probably gonna join next week instead of Crossfit gym across the street or Y similar 10 minute walk away. Wife's rehab currently includes about 6 hours of homework per day. Not happy about the layoff from lifting though, time to get back on schedule.

4-10

Easy Run 3.77 (death hills) miles in 38:38 (10:15 pace) 582 calories (159 BPM avg)

It's this big cemetery with steep hills, get it? Weird but is essentially used as a park here; see people walking their dogs, bag dispensers for poop, they have concerts there, nobody seems to think it's creepy despite all the dead people and stories about dead people written in stone. anyway, finally found a nearby route without ****loads of traffic stops.

Seems like a good use for a cemetery imo. Particularly if it's an old cemetery with no new burials.

Not sure. I did see some fresh bouquets but it's pretty filled. There was a plaque about a Civil War battle but I was running so didn't read it.

I don't think I'd mind if I was a corpse, at least I would be getting visitors. Although I'm having a hippie burial anyway where you get buried underneath a tree. I like birds well enough so it should work out.

How is everything going? Rehab still slamming lots of homework etc? Are you and your wife holding up ok?