9/2/19: gpp

Airdyne:
warmup, then
4x 30s sprint, 90s cruise

that's it for today. Just wanted to get the lungs and blood pumpin a little. Bout to have some grilled sardines, corn on the cob, and sancerre.

9/4/19:

Leg Press:
405x12x3

Bench:
185x8x2
185x10

Back Raises: 2 sets of 15

time: 39m
SRPE: nothing

back and groin still wonky. Just kinda messing around until I figure out what to do.

9/12/19:
HBBS:
225x8
225x10
225x12

Bench:
225x1
185x8x3

Chins: 1x7

ugh. Let's call this 3 skipped sessions. Back/groin been bothering me. Bad job by me to just let it take me out rather than get in and move around.

9/15/19: w1d1

HBBS w/belt:
345x1
365x1 @8
275x5x5 @all super ez

Bench:
225x1 @7.5
185x5x5 @ez, 6, 6, 6, 7

DB Row:
80x10x3 per side

time: 81m
SRPE: 6.5

def sucking wind a bit. Back still tender but getting there. Basically going to run back the BBM strength stuff but tweaking some things.

38 sessions kept, 4 skipped

9/16/19: w1d2

TBDL w/ belt:
405x1 @7
425x1 @8
325x5x5 @ all ez, last set maybe an @6

First time really doing this lift. Totally fine under-shooting this. Mild discomfort in my low left back/upper glute. Wore a 4" belt (been DLing with a 3" belt for ages). Just happy to be moving OKish weight. If back/butt cooperates should move good weight with this lift.

Press w/belt:
160x1 @6.5
170x1 @8
145x5x5 @7, 7.5, 7, 7.5, 8.5

Pressed in chucks for the first time in ages. Flats are a lot better for pressing than heeled shoes. It is thus. Just a little more margin for error in terms of horizontal bar displacement. 170 actually kinda flew, wish I recorded it. I've decided to do my press volume work at a little higher intensities (also why I swapped press and bench days). This is ~78%. We'll see how it goes. Wouldn't be surprised if I eventually arrive at some middle-ground (few heavier sets followed by a load drop).

Wrote down that I was gonna do leg press today, but got to the gym late, and it took a little longer than usual with the new lift and an extra minute rest between press sets (3min instead of 2). So called it.

t: 80m
SRPE: 6

9/19/19: w1d3

HBBS (no belt):
275x4x3 @6.5, 6, 6

Back wasn't feeling great. Belt seems to help a lot.

TNG Bench:
195x4 @6.5
205x4 @7.5
215x4 @9
205x4x2 @8.5, 8.5

Pleased with this. Felt light.

DB Incline:
65s x10 @7
65s x9 @9
65s x7 @9

Kept rest super short as I had a car appt.

t: 59m
SRPE: 6

9/25/19:
HBBS w/belt:
275x5x4

Bench:
225x1 @7
235x1 @8
190x5x5 @6.5, 6.5, 7, 7, 7

DB Row:
85x10x4

time: 93m
SRPE: 7

9/28/19:
TBDL:
405x1
445x1 @8
345x5 @ez
345x10 @7.5

just decided to "push it" and see what happens. This was stupid ez. Guess I should stop screwing around. However, back still not 100%.

Press w/belt:
165x1 @7
175x1 @9
155x6 @9.5 (PR?)

time: 50m
SRPE: 6

9/30/19:
LBBS w/belt:
365x1
405x1 @8
315x5 @ ez

Bench:
225x1 @7.5
185x5x5 @ ez, ez, 6, 7, 8.5

60-90s rest on these.

Only had 45 mins to train, so rushed through this

10/1/19: w1d2

TBDL w/belt:
425x1 @6.5
465x1 @8.5
365x5x5 @6, 6, 6.5, 6.5, 7

Good. Bit of discomfort in lower left back but mostly fine.

Press w/belt:
165x1 @6.5
175x1 @8
145x5x5 @6.5, 6.5, 7, 8, 9

DB Row:
90x10x3 per arm

t: 95m
SRPE: 7

Best session since tweaking my back, which is still a bit wonky around the SI joints.

I'm the WOAT, though some of this gap is missed logging. But I did miss an entire week of training and some other sessions here and there. Don't feel like logging every session I forgot to, though.

10/21/19:
HBBS w/belt:
275x5
335x1 @6.5
365x1 @8
285x5x3 @6, 6, 6

fine. HBBS feeling OK again. Back is getting there.

Bench:
185x5 @7
215x1 @7
225x1 @8
175x5x4 @6, 6, 6, 6.5

Good.

Chins:
5, 5, 4

t: 76m
SRPE: 6

main goal this week is to not miss a session. Low back still a tad wonky but not bad (more on that later). Treating this as a low stress week so volume is fairly low, and I'll slowly ramp it each week. Skipping accessories first two days this week mainly due to time.

10/28/19: w1d1
HBBS w/belt:
275x5
335x1
375x1
295x5x3

ez and good. Back felt mostly fine.

Bench:
165x5
195x1
215x1
225x1 @8
175x5x3

tad weak but fine.

Took about an hour and was easy.

10/29/19: w1d2
DL w/belt (4", a change from recent years.. kinda like it tbh)
275x5 (no belt)
315x4 (no belt)
365x5x2 @7, 7

Decided to lay off heavy singles on the DL for the time being due to the back. These were mostly pain free. While lifting the back is pretty much fine, but around the house and such, when I lean forward I feel a little tenderness and stiffness around the SI joints.

Press w/belt:
125x5 @6
145x1
155x1
165x1 @7.5
135x5x3

Press felt great. Pressing in flat shoes so much better.

t: 53m
SRPE: 5

cardio tomorrow.

Actually those bench sets were x6.

10/30/19: gpp

Ex bike: 25min

10/31/19: w1d3

HBBS:
225x6
255x6
275x6 @~7.5

Bench, tng:
175x6 @7
185x6 @8.5
185x6 @9

DB Incline:
110x10x2
110x8

Fast session. Blew through my morning alarm so was in and out in under 45 mins.

11/1/19: w1d4

TBDL:
275x6
315x6

Shut it down. Nothing catastrophic, but my back isn't feeling great. Super stiff now post-workout. bah.

Decline Bench:
135x8
155x8
165x8

time: 29m
srpe: lol

Wow congrats on thread going 10 years. Can we see before after pics after ten years?

11/4/19: w2d1

My back is pretty well ****ed, though it's considerably better today than it was Saturday, so that's a good sign. I suspect it's something surrounding my left hip. My left groin has always been spotty, and lately it's not been improving, and I think the hip has been compensating, and something there got tweaked. lol armcharm physio'ing and everything, but ultimately I don't think this is catastrophic and likely muscular, so I'm not freaking out.

Just going to what I can and sorta feel my way through this one.

Seated Leg Press:
150x10
150x12
180x12
225x12
255x12

This machine is legit af. The 255 was legit hard at the end. I like regular 45deg leg press more, but this felt more comfortable on my back.

Bench:
175x5
215x2 @8
180x5x5 @6.5, 6.5, 6.5, 6.5, 7.5

Chins:
5 sets of ~@8 with 60-90s break
5, 5, 4, 4, 4

time: 59m
SRPE: 6

Thanks. And maybe after my next cut to 190ish.

11/5/19: w2d2

RDL:
135x10
185x10x3

Felt pretty good. Very mild discomfort around left SI joint.

Press w/belt:
125x5 @ez
145x1
155x1 @6.5
170x1 @8
140x5x4 @7, 6.5, 6.5, 7.5

time: 49m
SRPE: 6

Overall back seems to be improving.

Glad to hear your SI is improving; I know those feels, and they're not fun.

I have had a few work outs in the last month, but nothing worthy of reporting. Then I didn't work out at all Thanksgiving week or this past week. My back still not great, which means I should work out, but oh well.

Staying with the new lady friend at her place. I miss my gym. But she's a mile from a decent not great Anytime Fitness. Will get the job done. Signed up for a 7 day trial today and they were nice enough to hook me up with a 24/7 key fob because the staffed hours blow.

Today:
HBBS :
185x8x3

Press:
95x8x3

Pullups:
5, 5, 4

About 45mins and super easy, but I had a bad headache.

Bodyweight was 195 this morning but that's a little artificial as I barely ate yesterday. Past week or so been at 198. In general eating less cuz of the gf. She's vegetarian and I just eat what she cooks most often. Cals will increase a bit with workouts starting back up.

Day after lifting and back is super stiff. Guess I'll start doing things daily for it.

Guess I'll do weigh ins now that I'm not certified OBESE. The racism of low expectations.

Wk 1
Weight: 196.4 lbs
Waist: 37.75"

12/09/19:
DL:
185x5x3

Bench:
175x5x2 @7, 7
185x5 @8

time: 37m
SRPE: 4

Glutes, low back, and left groin all feel like death.

wow no one even bumping my thread to check in on me. I'm hurt.

I have worked out a decent bit but I was logged out here and I was too lazy to go through yahoo logins to get the password reset.

Life is progressing nicely. Currently looking at apts with the gf. Bodywhere in the low 190s.

But fitness is not great. So let's fix that. My back/hip is still all ****ed up and it's super frustrating. After resting and not pushing it too hard, and sticking with just the OHP and leg press for the most part, I got courageous and squatted. I did 225x4 then 245x1 and racked it. Back on fire.

As it's calmed down, it mainly feels like issues around my left hip. I've decided to do some simple kettlebell work, every day, and see how that goes. Starting today.

1/29/20:

Warmup:
some basic mobility stuff

Prying Goblet Squats:
24kg x5x3

Workout:
2hand KB Swings:
24kg x10x5

2min rest between sets. Fine.

half TGU (just to tripod position)
24kg x8 (4 per side)

pretty weak in this movement tbh.

KB Belt Walk:
24kg x 4mins

This is an exercise where I take a spud inc belt for dips or whatever, loop it through the KB, and just shuffle walk a few feet forward and a few feet backwards. Good endurance for the hips, I think.

Basically, as I heal up for back stuff, it feels a lot like some issues with hip flexors. So going to do these not super hard hip-focused exercises every day* for the foreseeable future.

time: 50m
SRPE: 3

Did not know there was a future Mrs. KC. Good stuff

U ok KC? just checking in.

Back pain refers to hips in my case, so it may actually be your back, not your hips. Or it's your hips. Or your glutes. Or something else. Fun game.

Any good saisons lately?