Lessons from dbz: brain vomit

I had an imaginary conversation in my head this morning and wanted to mind vomit.

The theme of dragon ball z (dbz) is breaking barriers. There is always a genetic component to your ceiling (see: humans v saiyans), but your ceiling is almost invariable:
- higher than you think
- higher than most who didnt work as hard

The 3rd most powerful human is still super human.

The takeaway i really wanted to talk about is the mental barriers that preclude all hero related powerups. Every, single, one. The saiyans had always been up to snuff power wise when it comes to ascending to a new transformation. The barrier has always been mental.

That being said, said saiyans still needed to train towards achieving the min requirements for a new level up. After leveling up, they spend their time tweaking and optimizing their new forms. This is in stark contrast to frieza; naturally the strongest fighter ever born, and overzealous for revenge the moment he achieves new power.

So how does this translate? The way i read this could apply very easily to depression. Every time ive been in a hole, the answer was invariably 'i chose to be better.' Try telling a depressed person to decide to be better. I dare you. I double dog dare you (pls dont do this, it sucks to hear and makes me want to punch a hole in your face). Although the trigger for beating depression is always mental, a multitude of different behaviors and actions are the catalyst. Its never, ever, just one thing.

High frequency day 122: date was noice

Her brussel sprouts beat my gouda mac. Im not upset about this. A+ date

Workout
Hspu x 15, pushup x20, decline pu x 6?
Wide pullup 25x6
--really hard
Band traps
Cable curls
Rear delts

High frequency day 121: 2/21/19 date 2 bitches!!

Dinner date tonight with the woman i went out with last saturday. Super pumped for this. It's been great getting to know her and see where this can go. Also...i think ive got to just accept the fact that ill always have a hard on for older women.

This isnt a new thing. From the moment i turned 18, my desired age range was 30-50. It's not that younger women aren't sexy. Far from it. But there's just something awesome about a person who is completely comfortable with who they are.

Ab workouts are going great! Lower back hasnt hurt or felt weird in days. My upper bacl oddly has felt a little weak. I dont know if this is due to muscle breakdown (i am doing a fuckton of upper back work) or it's spinal. Being cautious.

Workout
Klokov press 135x4
--not too bad!!!! I made the right call to not go for a single. I double i will unless im doing something that works well with all out hails (see: floor press, push press)
Parallel bw chin: 67 reps
Tri ext 3x10-15
Band leg curl
Rear delt band holds 2min side
Neck ext 10x10 with 5-10lbs

A word on the neck work. Alpha destiny gets the credit here. It's been difficult for me to work my neck while:
- finding a methodical way to increase weight or volume
- staying safe

Particularly on point 2, headstands are great, but i started getting danger feedback from my back....so shenanigans.

10x10 was a great way to get in some easy risk free volume. 10s rest between sets.

High frequency day 120: 2/20/19 shouldersssss

Chaos

Workout
Mcgill abs circuit
--side planks getting way easier. I dont feel HEAVY when doing them anymore
Ohp 125x10,7,3
Parallel chin 45x7
--not great, but not terrible. I did 100 bw reps yesterday, and i slept like crap, so this isnt the worst
Band tri pushdowns
Band rows
Band curls
Rear delts

High frequency 118 and 119: eric bugenhagen and his freaky delts

Workout 118
Dips 45x16
--could have done more. Triceps felt...weird. not bad, weird
--following this with hspu is not a great idea. They should be their own thing (use extended range of motion or a weight vest for increased difficulty). My reps are just not high quality when my shoulders and tris are fatigued

Workout 119
Bw chin x100 reps in 14 sets
--used rings, chinup grip
--avg reps/set was 7. No failure, 1min rest between sets
--this is a good mix up from weighted  chinup days
--goal is to decrease sets to 10 before i increase volume
Chest support rows 35x19,14,12
--difficult. Wtf this was so light

High frequency 117: date went soooooo good

Back feels great, spirits are high, and stress is low. This is a great mother fucking day to be above ground.

It's insane how good my back feels after 4 days of daily ab exercises. How good is this going to feel in a month? In a year? This is brilliant. As much as I'm not on alpha destinys programming, i can appreciate the emphasis he always puts on ab and lower back support. I want to think about goals in terms of priorities.

Bullet proof > mobility > strength > size

Who am i?

Workout
Abs
Chin 45x10,7,3
-- good! Making progress
-- weight 200, +45lbs
Pulldown x lots per arm
-- be more careful about rotation here
-- try a cable row next time (chest supported)
Rear delts, minimal work to be honest

High frequency day 116: abs still weak

Couple of things:
- i made bone broth and holy fucckkk it's good. Next time ill use the instant pot
- date night tonight! Lets doooooo thisssssssssss
- ab work is going great. Im still weak but i can feel it actively fixing me wtffffff
- sex drive is > 9000
- splitting workouts into push/pull has positives and negatives

Positive: getting more reps on main movements
Negative: assistance (hspu) is greatly affectex

Workout
Ohp 120x12,7,1
--got one more rep than 2 days ago with more weight
--rested 2min between sets
Hspu x12 > pu x 20 > decline pu x 15
--last rep is negative
Tricep pushdown with bands
Rear delt raises 30x20, 5xlots
Hamstring band curls

High frequency day 115: 2/14/19 aaaabbbbbzzzzz

So, in the interest of my new main quest, ive got prescribed ab exercises 2x a day. The complex itself takes about 7min and serves as a great warmup for lifting (and a cooldown at night).

Ill be honest, this shit is hard. Im not sure if it's hard because im injured, ive neglected it, or im just older. C c c c c c combo breakah! The weirdest thing ive felt come with age is feeling heavier, despite being lighter than i have been in years. Im moving through molassis. All the more reason to get well! You know what makes me feel fast? Olympic, fucking, lifts.

In an ideal world, i would love to hit my lifts like:
- day 1: oly, leg assistance
- day 2: push, push assistance
- day 3: chinups, pull assistance

Im still figuring out how im gonna combine high frequency and linesr progression. Today is day 2.

Workout
Abssssss (more on this later)
Parallel chinup 235lbsx8,3,3,3,3
Band curls
Rear delts

Major notes are:
- relegating pulls to pull days and push to push days
- handstand pushups can be a main movement. Not sure why i havent tried this before (hspu, vest hspu, extended rom hspu, best extended rom hspu)
- adding more movement variety during the week. We are NOT doing max singles while i recover. Instead we are working up to said max singles (or close to it)
- rear delts are still every day. My shoulders are looking sexy af

Linear prog
1xamap (not to failure)
If first less than 20 reps, then do more sets until you hit 20 reps
If you take more than 5 sets to hit 20 reps,
1xamap, 1xamap, 1xamap (decrease weight by 10-20% per set)

High Frequency Day 114 and back news

So bad news. I don't have 1 herniated disc, I have 3. This prognosis needed to happen, but my only reaction is rage. Rage at the chiro who charges me weekly to do a useless adjustment and who told me I should never squat heavy again. Fuck her.

I'm motivated as fuck to get better. My main quest is getting well and getting strong. This means a shift, but who fucking cares. I want and need cleans in my life. I need to feel like I move without pain. I need to be jacked and tan.

I'll start including my rehab work in my daily posts as well.

Workout
OHP 115x11
Acc: One arm pulldowns
Acc: Rear delt raises (chest supported, actually felt GREAT)

Rehab work (last night)
Walking lunges
Glute bridges
Banded good mornings and RDL's (little iffy on this)
Planks (likewise, iffy)

High frequency day 114: 2/13/19 gettin strongggger

My back hurts, nothing i can do about that until Sunday's massage. Otherwise, im feeling strong as fuck after a return to bugenhagen esque wisconsin dealeo training.

A remainder of what that is:
Top set 1x1-2
Optional backoff set 1xamap
Bodyweight assistance extended set (these are MONEY for extra free volume)
- hspu > pushup > decline pushup
- lat pulldown dropset
- row dropset
- rack chin
Optional arms
Rear delts
Stretch

Ive been switching off on a push day and pull day. It's felt great so far. Eventually, i would love to work conditioning work back in a la oly lifts.

Workout
Chin 82.5x2
--easy set. I got 80x2 monday followed by a 90x1, so ill slowly ramp up the weight
Chin 25x6
--ascending sets all worked in some solid volume too
Hspu complex

High frequency 113: 2/12/19

Feeling pretty good. Car shopping tonight which SUCKS. 1000000 ants is leaking power steering fluid at an expedited rate, so this has got to happen.

Life is getting complicated, so im simplifying my lifting. Bugenhagen is fun, easy, and requires literally no programming.

On the docket right now:
- work less hours. Be deliberate
- find a new car
- plan new ways to save money
Idea1: booze. We are done. You won't be missed.
Idea2: investigate power leaks in my house. My power bills are nasty
- dating
- going out during the week
Idea1: maker space
Idea2: meetups, free stuff only
- explore ideas on making side income
- get sun while you work

Positive reinforcement only! You can fucking do this!!!

Workout
Ohp 165x1
--GET AGGRESSIVE BFKFNRKCUFBE
ohp 115x13
--love this!
Lat pulldown stretchers, full rom, and partials
Tri band pushdowns
Rear delts
Stretches

High frequency 111 and 112

Got in late last night. Got a lift in before bed, and another post mri this morning.

Fuck pain. I got dis.

111
Bss 155x1 fuuuuck this
Ohp 160x1
Stretched and hurt myself

112
Chin 95x1, lots of volume leading up
Chin 35x6
Hspu complex

Thoughts. I am reverting back to upper body only (except bw work at home). I hate that this is happening, but it's happening.

Daily lifting schedule

It's worth mentioning my daily routine since lifting in the morning has become my regular pre work ritual. The last time i attempted daily lifting, i lifted at night, and usually got home by 8 or 9p. Dead. Tired. Hungry. The phase shift to the morning makes exercise as a part of my day instead of a checkbox.

Night before:
- brew coffee, place in fridge
- pre pack gym clothes and work clothes. DONT FORGET DEODERANT AND A TOWEL (little towlie voice: oh man, i have no idea whats goin on)
- supplementation with magnesium, nac, 5htp
- complete 1 to 2 small cleaning tasks in my house (this fucking helps)
- read
- in bed 930-1030

Morning:
- arise 630a
- slam coffee prepped the night before
- take a tiny bit of mct oil. Down daily supplements
- take a dump
- out the door by 7a latest
- lift 710-745
- coffee shop by 8a, write my daily blog

Higb frequency 110: 2/7/19

Worn out from work but not stressed. Almost asked somone out to a special needs valentines day dance class I.E. I NEED TO CHECK DESCRIPTIONS OF EVENTS BEFORE I SAY IM INTERESTED. She must never know.

Workout (still on the dan john train)
Zercher squat
135x5
185x5
205x5
225x5
245x5
--hard as fuck, but i relearned how to use my hips and butt butt. The remaining sets were mega easy
195x5
215x5
Hspu x 20 , 1neg > pushup x24, 1 neg > decline pushup x 7, 1 neg
Leg curls, why not
Rear delt raise 5lbsxamap per arm

High frequency 109: 2/6/19

Workout
Btnpp
135x5
165x5
185x5
205x5
215x3,1
175x5
195x5
Neck curls
Plate raises

High frequency 107 and 108

Recovery from the weekend is recovery. I hate booze and like saving money. Why, do, i, do, this????

I feel crazy.

107 workout
Fs 245x1
Fs 195x4x3
Hspu complex

108 workout (kinda liking dan john approach atm)
Chinup
Bwx5
25x5
50x5
60x4
35x5
45x5
55x3
Headstands, band trap work, rear delt raise, stretches

Notes
- groin is super tight post squats
- max singles are starting to suck, and my conditioning is in the toilet (expected given recent lifting changes)
- band trap work is essentially band snatch high pulls and shrugs. This...can be done daily? I certainly will until i cant

High frequency 106: 2/1/19

Chinup 105x1
Split squat 185x1
Rear delts
Glutes

Knees felt a little knocked up today until i started lifting. Not sure if this is the floating pain Perryman and Broz talked about. Actual lifts were fine. My back felt a littlw squirrely though.

High frequency 105: 1/31/19

Feeling great today! All things (focus, sex drive, confidence) are up and attem. I highly attrubute this shift to my parents coming this past weekend. My problems are still there, but jesus christ my perspective has shifted.

Workout
Dips 92.5x4
--last rep was super difficult. I got a little fatter this week so hmmmmmmmm
Front squat 230x1
--paused, zombie mode, SUPER EASY
Lateral cable raises
Conditioning
- 4 rounds
- goblet squats and glute bridges

My quads gave out way before i was tired.  Not a great choice for conditioning, but one of the only choices while my back recovers. Tomorrow we will do bw single leg work.

Stretches

High frequency 104: 1/30/19

Feeling good.

Workout
Zs 255x1
--still paused. Getting hard
Ring chinup 80x1, 35x4 (slow neg), bwx8 (slow neg)
Hspu > pu > dec pu
--only change was a slow negative on the last rep
Hips and rear delt high rep work

High frequency 103: feelin nice

Still stressed. Way better after my parents came to town.

Workout
Btnpp 235x1
--difficult until 215, weird. Def more in the tank, but today we stop here
Fs 225x1
--easy, good

High frequency day 102: compromises

Ill post about this later too, but its time to say goodbye to my car, 1000000 ants. Im incredibly sad to let such a close friend go after 14 years, but it's time. Writing about it makes me feel better, so write i will.

Workout wise, we are back to daily heavy lifting with low volume. Oly pulls are great, but not on the menu right now.

Workout
Zercher pause squat 245x1
Chin bw+25x8,8,6
Hspux16, pux23, decline pux14
Rear delts and glutes
Band trap work

At home, ill work in some bfr bicep training.

High frequency day 101: i hurt

Im still paying for the oly lifts i did the other day. Im in pain and it sucks and i hate it and it sucks.

Workout
Ohp 150x1
Fs 215x1

High frequency day 100: 1/25/19

Today was an actual lifting day. Oly lifts still feel amazing (i even look different from last week wtffff), but they are super hard on my back. I may have to stop entirely for a few more weeks.

Daily squats on the other hand are money. Pausing in the hole. Perfect form. Light and easy. I feel the strength coming on. I want to be well. I want to be well so bad.

Been testing out the zombie form of front squats. Gotta say, i am a huge fan. Forces me to engage my lats, and keeps more level form (compared to cross armed).

Workout
Pink banded one arm db press 60x5x2
Hang clean 165x5x2
Snatch high pull 165x5x2
Pause zombie front squat 165x5x3
Lm press too much 2x3
Dips 50lbsx3x8

--higher reps on the last press feels right. Making the change.

High frequency day 99: 1/24/18

Career hss got me down man. Listening to advice from some good friends to dig myself out of this hole.

Workout
Fs 205x1
Band rows
Bamd pushups

High frequency 98: 1/23/19 conditioning and back in the hole

I added back front squats today in my daily ventures. Requirements (given my back still hates these):
- all reps are paused
- keep daily min until it's too easy to continue
- pure leg drive/upright form. I have a habit of bending a bit so my lower back can take the load. This became so normal that i didnt even notice

Workout
Fs 205x1, 225x1
--205 was easy as pie and perfectly upright. 225 was easy but used my lower back. 205 is our daily min
Pullup 32 total
Hspu 26 total
Tri ext dropset on smith machine
Bi band curls
Rear delt raise drop set

I attempted box jumps right after, but i was both winded (from yesterday?) and in pain (from yesterday or front squats). I called it on both box jumps and neck work, as my spine said enough.

On the extreme bright side! My traps are sore from yesterday. God how i missed trap soreness. Oly pulls with 165 beat the living fuck out of shrugs with 500 any day.

High frequency day 97: smells like oldfield

Still experimenting. Added oldfield training back in the mix because i am slow and sloppy. Gimme my glutes and traps back damnnit. This has worked in the past for me as well.

Workout
Pink banded db press (one arm at a time): 55x5x2
Hang power clean 165x5x2
Hang snatch high pull 165x5x2
Pause front squat 165x5x3
Landmine press 115x5x3

All very light for good reason. If I want to work this stuff back in, i need to go with what my back wants instead of what it can handle. The last time i did snatch high pulls, 285x1 nearly broke me.

Lifting days will be mon/thurs or tues/fri. Other days will continue to be recovery and conditioning.

If this doesnt work, we are going back to lower volume daily approach.

High frequency day 96: 1/21/17 lower volume

Ive been under recovered for weeks now. Going back to lower daily volume is the way to go.

In other news, my butt, is squishy. I hate this. Squishy!!! What the actual fuck. This has never happened before. Conditioning is back to every day until this is fixed. Ideally i would like to incorporate oly lifts 1-2 times a week as conditioning. It will take care of my traps while reminding my body how fast it can be.

Side notes:
3 weeks without porn. I dont miss it, but my sex drive is definitely in hiding. Annoying, but i want to see where this goes with more time. This is s healthy change.

Im losing weight. Belt was loose today, all non bodyweight movements are harder.

Workout
Ohp 155x1 (may be new daily min, boo), 105x12,6
Tri ext x 3 sets
Rear delts 1x35xamap, 1x5xamap
Condition: 5.5 min of jumps

High frequency day 95: date???

Lots of ideas mulling about today. Glad to be well again.

Workout
Chinup 57 reps
Hspu 45 reps
Band leg curl x ??? Per leg
Tricep pushdowns
Good morning
Bicep preacher curls
Shoulder raises
Kettlebell swings, 8min of 20s on and 20s off
Neck work
Stretches

High frequency day 94: 1/17/19

Missed a few days due to a virus that put me on my ass. Today is the first day ive been able to eat and sleep, so I figured why the fuck wouldnt i lift.

Workout
Ohp 145x1, 105x7,7,3
Chin 95x1, 70x3,3,3
Front squat 225x1 for funsies

Trying a new mix this week. Push and pull on the same day for daily mins and backoff and Light cardio. Next 1 to 2 days are my new recovery and conditioning days.

Front squat felt great, but it's prob too  soon. If this format works well, i would love this to be a push pull squat thing.

High frequency day 93: 1/11/19 mother fucking loaded carries

I feel fucking amazing. Mentally sharp, strong, fast, resilient, and (most importantly) healthy.

Day 2 of recovery work and loaded carries feels great! I can definitely feel a hit to my overall power (first set of chins was 12 instead of the 16 from yesterday). This is not a problem, but an indocator that i should either rest sunday/wednesday or just stick to conditioning work so my actual lifting days can be lushed hard.

Now, loaded mother fuckin carries. First off, Dan John called this shit in 2011.

https://www.t-nation.com/training/secret-of-loaded-carries

I DIDNT LISTEN BECAUSE IM STUPID OK THANKS MOM.

I can already friggin feel the difference. Im racing a clock instead of a HIIT timer to get X volume in. Its still low impact. Honestly my back looooooves it. Whether or not this will aid in additional hypertrophy is yet to be seen. Strongmen would argue a strong YES.

Workout, 27min
Low cable row 170lbsx50 reps
-- may stick with bodyweight and band stuff going forward
Double blue banded pushups ???
Banded leg curls ???
-- big fan!!!
Band overhead tri ext 50ish per arm
Band good morning 60
Small band curls 50 per arm
Overhead walks
- 50lbs per arm
- 15 laps (smaller runway today)
- 5min 33s
Shoulder rear delt raise

High frequency day 92: 1/11/19 still naturally enhanced

Did my first non lifting workout and oohhhh my this felt good. What this may evolve into:
Monday: lift heavy
Tuesday: tonic and condition
Wednesday: off, or t&c
Thursday: lift volume
Friday: t&c
Saturday: t&c
Sunday: off or t&c

This workout (t&c) was way more fun than i expected. I left feeling like a brick wall. I think it would be wise to change the exercises of t&c workouts every session (have a few ideas i rotate).

Workout (no failure), 32min before stretches
Ring Pullups: 52 total, grip switched every set
Hspu: 34 total
Band leg curl: 52 per leg
Band tri pushdown: 64
Band good morning: 50
Band curl: 50 per arm
Cable and weight rear delt raise: ??? Lots
Conditioning:
- farmers walk 100lbs
- 10 laps in 6ish min
Neck bridges
Neck curls
Stretches

High frequency day 91: 1/10/19 little naturally emhanced

Branched out to something new today. It's been mulled around for a hot minute, and i dont see why i cant give it the college try.

Incorporating le old naturally enhanced program into high frequency.

This involves:
Mon: intensity day. Low volume high intensity
Thurs: volume day. High volume low intensity
Tues, wed, fri, sat, sun:
- bodyweight high volume
- neck
- conditioning
- stretching

Lifting days are for getting bigger and stronger. Non lifting days are for staying in shape and keeping my joins healthy. The driver behind this is i miss my traps and want them back.

The markers for success:
- do i continue to get bigger and stronger
- does my neck stay healthy
- can i keep on dancing on the weekends
- my energy during the day stays steady (looking at pre new years where i started to take a nose dive)

Workout
Dips 25lbsx20,20,17
Kneeling db press 40x30,25,23
Chin 25lbsx11,8,4
Band pushdownx20,25,23
Shrugs 185x20,20,16
French press 40x20,20,13
Db shrugs 60x20,23,20
Rear delt raise 1xamap
H curl 30x15,13,12
Rdl 40x20,13,12
Wrist curl 25x20,23,32
Glute kick 50x30,23,20
Ab wheel x12,8,4

High frequency day 90: 1/9/19 not as sick as yesterday

Some bullshit is going around my friend group, and yesterday was my turn. It feels gone, but we shall see.

I dialed the volume back today, and happy af i did. This is where high frequency feels great. Heavy, some supporting volume, some pump work, home.

Hitting top sets of 3 or 5 are fun, but they are also a strrraaiiiiinnnn. That shit has been putting me in a hole.

Workout
Ohp 165x1, 135x6,2, 105x12
--i thought i would pass my daily min today based on how faat 155 moved, but 165 was still pretty tough. Backoff volume felt wonderful

Bw ring pullups
-- i missed these!!!! This feels so nice, and it's easy to switch grips set to set. I feel like this has a tonic effect on my back and arm health while giving a slight benefit to hypertrophy. All sets stop before failure

Tricep pushdown
--little different today. Cable pushdown with light weight, but also declining bamd tension. Look stupid? Oh yes. Felt good? Oh yes.

Rear delt raise
--small adjustment here too that worked out. Cable machine set to lightest weight, holding a 5lb weight in my hand. Burn out on the cables, then the weight. Something like 80 reps per arm

High frequency 89: 1/7/19

Slowing down again. Not sure if im doing too much volume (like just before new years) or if im feeling the weekend blues.

The chinups went from kind of easy to basically grinders. I think it would be wise to switch to wide grip or rows for a few days.

Same dealeo on presses. The best version of higher frequency i liked was:
1x daily min
1x3-6 70-90% daily min
1x10-18

Workout
Chin
62.5x5 hard
37.5x6 hard
12.5x8
Hspu complex

High frequency day 88: 1/5/19

Lol front squat shrugs suck. They feel shitty, their range of motion sucks, and i hate them, and i hate them. Partial front squats, on the other hand, still rule.

Pull days are now:
- weighted chinups
- hspu complex
- 1x10 partial front squats
- curls
- rear delts
- stretch

Push days
- push
- light pull
- triceps
- conditioning
- rear delts
- stretch

Workout
Chinups
60x5
35x6
10x8
Partial fs 405x10, easy
Band + dumbbell curls
Rear delts
Stretch

Notes:
Mixing full and partial range front squats are definitely better for full development. My best neck and back was when i combined over a week:
- front squats, partial front squats, paused front squats (same session)
- power cleans
- btnpp
- snatch high pulls
- shrugs and rack pulls (low volume)

I remember filling out shirts like a god damn ultralisk. Eventually we will get back there, but for now ill stick with what i can.

Old front squat routine
- day 1
Full rom
1x3
1x6
partial rom
1x6
Paused
1x6

- day 2
4x8

High frequency day 87: 1/4/19

Nothing special to report today. I like getting into different types of conditioning again (i.e. box jumps). Eventually i want to start loading these bitches a la dumbbells.

Tomorrow im going to try front squat shrugs as my pull.

Workout
Btnpp 225x1, 235x1 still easy
Btnpp 205x3
Lat pulldowns (single arm) 2 plates per sidexamap, partial reps, static stretch for 60s
Tri extensions db, run the rack (70,60,50,35,25)
Stretch

What if i cant ____ ?

What if i cant squat? How will i build my legs?
What if i cant do clean? Mah traps!
What if i cant bench? My wife will expode?

We've all heard this guy and been this guy. When injury inevitably comes, the plans we had made for ourselves are followed by a question mark instead of a comma.

My injuries are always accompanied by a few things. Grief, disbelief, stubborn behavior (I CAN STILL SQUAT NO I CANT MAYBE), and depression. I distinctly remember herniating a disc deadlifting 430 6 years ago. As i felt a baseball bat reverberate up ans down my spine and legs, i thought, 500 is never going to happen. But injuries are also accompanied by something else if you let them. Focus and creativity

Focus
Your back is fucked. You've tried everything, and the only movements you can still do are rehab for your back and glutes. Guess what? You get a mother fucking back vacation! Remember that whackadoo shoulder, chest, and arm specialization program you scoffed at 10yrs ago? You get to do that now! Every fuckin day, work on building your delts, chest, and arms until the pump threatens your life.

Creativity
Your back is fucked, but you still want traps. Youve gone on the delt train hard and have reaped the gains. But something looks weird. Your traps look puny next to the rip known as your shoul dars. What do?

Find something that doesnt load your spine in the same way that a regular shrug does. Overhead shrugs, front rack shrugs, neck extensions, overhead presses, etc.

Same dealeo for your lats.

The first thing i was able to do post herniation that didnt hurt were seated cable rows. And by george i hit them with a vengence.

High frequency days 85 and 86: new years lifting

Interesting new years. Dealing with some emotional mental hurdles that are going to take some time to overcome.

My back end strategy for this has always been the same. Make my friends feel good about themselves, be nice to strangers, and focus on completing small daily tasks. Also...stop partying bro. It's been a crazy few weeks.

Workout1
Dips
92.5x5
62.5x6
32.5x8

Workout2
Chinup
57.5x5
32.5x6
7.5x10
Hspu x12
Ez.bar curls 3xamap
Jump rope x4 rounds

Workout comments
I damn near started going back to naturally enhanced this morning. The idea would be to get in a fuck ton of volume 2 days a week, then do conditioning and neck work the other days.

This isnt a horrible idea, but the resolutioners put a stop to that real fast. One of the major strengths of one lift a day is you never have to wait for equipment. Squat rack taken? Fuck you ill do dips (see workout 1). Dip station taken? Fuck you ill do incline dumbbell bench.

I think what i need to try going forward is not necessarily to change my approach on movement selection or frequency of said moves, but to temper intensity by having a few lighter 10x3 days. The weight used being my current 6 rep max on any given movement. Get some volume in and call in.

Example
Today chinups 6rm was 32.5x6
My next pull session can be 32.5x10x3
More volume, low rest, still quality work, still high frequency.

High frequency day 84: 12/30/18

This is the last day i train in 2018. Im breaking down mentally (physically...totally ok) and need a short break.

January 3rd ill be back at it with a vengence.

Since we are already here, i may try some shit i read about in a tight slacks of dezso ban article. We shall see.

All i know is im depressed, tired, and angry. Not sustainable. To be fair, i did not feel this way on the wisconsin method (possibly because the volume was too low to fail to recover from).

Workout
Chinup 55x5, 30x6, 5x8

High frequency day 83: 12/29/18 im hung over not dead

Lets review morning activities
- up at 830
- anime
- sleepybutnotangryhungover.jpeg
- grab peanut butter, honey, a spoon, and soda water. Breakfast
- 12p, so slow
- gym

Workout
Dips 90x5, 60x6, 30x12
-- i like these for slightly higher reps than singles. The first set was hard af
Cable rows
-- need to find more back friendly options for push day pull accessory
Kb swing 6 rounds 20/10

High frequency day 82: 12/28/18 afternoon dee light

Feel much better overall. Not sure where this doom and gloom is coming from. Dropping most carbs until i level out.

Sex drive: instant then gonezo
Mood/confidence: b+

A note about the sex drive. This is not to say it's absent 99% of the time, its more a boolean factor. When it's on, holy fuck it's on. Most of the time, it's just not.

Rewinding a few years, i slept with someone i shouldnt have out of the blue. The moment we started making out, i was so turned on it hurt.

I still think the porn free life is healthy and worth continuing, but i do not expect my dormant sex drive to suddenly be 18 again unless im actively sleeping with someone.

Workout
Chinup
52.5x5
27.5x7
2.5x8
--Still easy
Hammer curls
Kb swings
Shoulders
Neck

High frequency day 81: 12/27/18 still tired

Im dragging copious amounts of ass (although less than the past few days). Gonna back off on the squats at home to see if that helps.

A large factor here could be that my diet for the past 2 weeks was very carb heavy. Slowly shifting back towards keto-ish (high fat, medium protein, vegetables except around workouts or the odd carb dose).

Sex drive: nada
Mood and confidence: fine

Workout
Btnpp 225x1, felt a little heavy but moved quickly
205x3,2
185x8
Conditioning was hardddddd

High frequency day 80: 12/26/18 dragging of ass day 3

We are dropping carbs (except veges) until this fog leaves. I was describing what i feel to my buddy yesterday. Funny that he feels it in the same places.

With porn, carbs, whatever. I feel:
- my voice gets higher
- less confident
- more introverted
- a tight jaw
- more easily bothered or angered
- tension like someone is lightly choking me on the V coming around my neck

Porn free: 2 days. Woof. That's all?
Sex drive: 0. It will come back with a vengence, but the reliance on porn needs to fade
Mood/confidence: shit

Not sure if im doing too much in the gym or if im just generally burnt out (or column 3, are my weekend activities burning into my week).

Workout
Chin from rings
50x5
25x6
Bwx8
--turning hands to get some extra bicep action
Hspu, only 8 reps

High frquency day 79: ho ho ho

Went to a new gym today because the old one is under construction. Something great that happened was i was surrounded by people stronger than me. Holy crap that was nice.

I attempted to do snatch rack pulls, but that is still not on the menu. Overall weak day today.

We are back off porn. Read something on r/pornfree i really liked. It's worth mentioning again...saying i do not look at porn is an attribute. My name is Aaron, i am 5ft 11, and i do not look at porn. State it like a fact, repeat often. As stated in a previous thread, this is not a rail against masturbation. This is a fight against constant dopamine release. Every time im able to abstain, life just gets better. Im in better moods, my outlook is more positive, i treat my friends better, and i kill it harder at work. This is who i need to become.

Workout
Ohp 165x1, daily min was rough today
Ohp isometric 10 sets x 6 seconds

High frequency day blehhhhhhh 79 whatever xmas eve

I hate everything and everyone. So tired. So not batman. I am not the banana king. This is not an exit.

sex drive: 0
mood: 0
confidence: 0
back: hurts

Workout
Tbar row: 4p 1Q x10
--easy but it HURTS AHHHHH
--find back friendly rows (the row itself felt great, chins are not cutting it) a la ben bruno
DB Press 70x3 hoo ray

Fuck me standing I'm tired.

High frquency day 78: 12/22/18 youre not hungry for prs, stop eating

Two things happened right after an overhead 255 this week.

1. Porn
2. Failed attempts past my daily mins

Today in particular was disappointing. I hit my daily min easily. It was heavy without really slowing down. My instinct was to stop. My actions were to put another 10lbs on. Annnnd i failed. Im pushing for more dopamine release via sex and prs, and it's not healthy. Back to basics tomorrow.

Workout
Ohp 165x1, 175xfail
Ohp 135x4,2
Ohp 115x14
Bw rows
Tricep pushdowns
Kb swing, 53lbs, 4 rounds
Rear delts

High frequency day 77: 12/21/18 dragging ass

Maybe it's been a long week, maybe it's because i hit a grindish pr yesterday, maybe it's Maybeline (Got'em). I am dragging ass mentally and physically. I even look worse. Wowwwwwweewowwwwww.

All good. Annoying but temporary. I may take a day off if i still feel shitty tomorrow.

Sex drive/mood/confidence: poop

Workout: poop
Wide grip ring pullup
75x1, 45x3, 10x8
Hspu mech dropset
Curls
Depth jumps 4 rounds
Rear delts

High frequency day 76: 12/20/18 PR biatch

Got amazing sleep, woke up ready for love.

Sex drive/confidence/mood: a+

Workout
Btnpp 255x1 PR!!!!!
--225 is my daily min, 245 felt easy af, 255 got a little scary
Btnpp 205x3, 195x3
Ring bw pullups
Tricep pushdowns
Box jumps 5 rounds
Stretch

Thoughts for today
Although increased shoulder/tricep strength and size fed into today, im guessing plyometrics played a good deal more. Jump power ftw!

High frequency day 75: 12/19/18 no bench press i guess

Got more to write elsewhere. Fuck off nerd.

Workout
Reverse grip bench 225x1, 185x3
--both sets were ridiculously easy. The problem is both sets hurt my back. Guess this movement isn't in my deck of tricks.

Also, progress pic snapped yesterday. High frequency + conditioning = arms and shoulders are looking goooood and feeling healthy. 

High frequency day 74: 12/18/18 better, but still nausea prone

I feel 85% more human than yesterday, but i damn near puked near my last set of chinups. Some developments:
- heavier backoff sets (and more of them) may be worth exploring as opposed to 1 heavy and 1 light backoff
- when feeling shitty or more tired than the G man on day 7, some conditioning is better than no conditioning. Meaning, drop the rounds from 5 to 2 or 3

Workout
Chinup 110x1, not bad
Chinup 55x3x3, felt great
Hspu drop set, 15 reps on hspu
Ez bar curls 85x13, 55x21
Depth jumps, 2 rounds
-- love these. They felt awkward though
Rear delts

No time to stretch today.

High frequency: individual workouts mean nothing

Reread matthew perrymans book, squat every day, last week to see if i could gain additional tidbits about what im trying to accomplish.

The piece that rang true to me this time is 'individual workouts mean nothing.' My largest derailment on programs ive written (or naturally enhanced) is my interest dries up the moment the gains train does. This may happen for several reasons unrelated to the gym. Poor sleep, work stress, and (lets be honest) an occasional rock and roll lifestyle.

It usually goes like this
- The gains in reps or weight stop for 2 weeks
- small grief, acceptance, change movements
- new movement is weaker than it ever has been. Continues to get worse. Wtf.jpeg
- switch to another movement or reset weight entirely. Same shit happens
- get tired during work hours. Cant sleep. Classic. Start emotional eating, get fatter than when i started. Question my judgement
- change program. Ooooo i like this!
- repeat

High frequency means that stalled progress on a workout means absolute dick. There is no end goal of tapering (i.e. periodization, the answer to fatigue management), just work. The prs will come, and they will come without breaking the bank.

Fun little bonus.

High frequency day 73: 12/17/18 kill me with fire

No words. Can express. How bad i feel right now. Great weekend. Greeeeaaatttt weekend. But omfg kill me.

Party in your 20s:
My i think i need some water and a nap

Party in your 30s:
What do i have to do with minimal effort to hari kari? Im gonna shove vitamin c and tumeric down my throat cause i think thatll help oh god the goggles they do nothinggggggggg.

Workout
Ohp 165x1
Ohp 135x6
Ohp 105x16
Ring bw pullups
Tri extensions bw drop set
Kb swing 3 rounds lol
Stretch

Hit my daily min easily and called it quits. My backoff sets were interesting, as i gained easy reps on both (great sign, especially since im dying).

Noticed my arms are looking sexy af this weekend. Also noticed that im not really getting leaner atm. Dial in the junk time. I have further to go than i think.

Still greatly enjoying no discipline mode. No reason at all to change this up. The ability to choose an exercise based on equipment availability in my tiny gym is money.

High frequency day 72: 12/14/18

Very much a punch the clock workout. Felt good, enjoyed it, but nothing spectacular. Best things to note:
- reengaged neck training now that my cyst is donezo. Last week, inverting myself was way too painful
- box jumps for conditioning are moneyyyyyy. I may try depth jumps in the next few days as well

Workout
Chin 105x1
Chin 50x4
Chin 25x7
Zercher shrugs 135x3x10
--fun, but bothered my neck until i did my headstands
H curls 40x12, cable curls 95x???
Hspu drop set
Box jumps 4 rounds
Stretch

No discipline: week 1 report

Im loving this to be honest. Im definitely more sore due to the increased volume, but that's not really holding me back. It's so weird that this exact same methodology is something i railed against 8 years ago. Something along the lines of you cant confuse muscles yadda yadda. I mean, yes, you can't. But there is something to be said for switching to similar movements and overuse. I feel like im less likely to get bent up because ive been doing the same movement for 2 weeks straight.

How are we doing this?
- main movement
Decide before or at the gym. I know im going to do a push or pull day when i arrive, but the actual movement may change based on equipment availability. This is money because im not dependent on anything being free to start.
Top set is a daily min. Sometimes push it further, sometimes not
Backoff sets are 1-3x3-8 and 1-3x6-20. Dont overthink this, just get in some work with solid form

- alternate movement
On pull days, do hspu > clap pu > pu > decline pu
On pull days, do some sort of curl
On push days, do some sort of triceps

- conditioning
!!!Change what you do daily as well! Movement, methodology, etc. The goal is to sweat and be gasping for breath.

- rear delts
2 sets, one heavy partial, one light af

- stretch
I do quads, hips, hamstrings and glutes, chest

High frequency day 71: 12/13/18 TANK MODE

I feel amazing today. Everything is turned on full. Im gonna kill it today. Im so glad i got that cyst drained yesterday. The ability to not be in pain is so so nice.

Sex drive: super high
Mood/confidence: likewise

Workout
Inc dumbbell bench (30deg)
100x1
70x14,16
Ring bw pullups
Triceps bw ext
Kb swings 5 rounds
Resr delts 35x20, 5x72
Stretch

Only got my top set for 1. The rep was solid, but a second would have been a grinder. Next week ill retry for 2 reps. Its not much now, but ive never been able to incline that much. Given that this is my gyms top dumbbell, ill work on reps here.

High frequency day 70: 12/12/18

Going to a dermatologist today to look at the cyst in my ear. Fuck this thing. Whenever i do handstand pushups, pressure runs to the infected area and it hurtsssssss.

Sex drive: annoyingly high. Woke up with a boner at 5a that i refused to take care of.

Boner: fine bitch, youre not sleeping. WAHHHHHHH sex dreams sex dreams sex deams WAHHHHHHH

Still feel fine, but wtf.

Mood/confidence: a+

Workout
Chinup on rings
1x1 100, easy, set as daily min
1x1 110, wtf barely
2x3 50
1x8 25
1x5 25
Hspu mech dropset (14 reps on hspu)
Ez bar curls, 3 sets to failure
Hiit 4 rounds, dumbbell rdl

I really wanted to do hack deadlifts or pendlay rows today, but decided against it (happy about this decision). Anything that puts a lot of shear force on my back is out of bounds. Im still feeling great with rdl, ring pullups (weighted and unweighted), and cable rows as my main non press options. Eventually, i want to migrate in oly pulls again so my traps and back really pop. Long term, i would like to get back to front squats as well, but thats not a close target.

High frequency day 69: 12/11/18 slept in today

Couldnt sleep last night, so gym occurred tonight instead of this morning. It definitely felt weird to break my cycle. Also my roommage got so used to me leaving in the morning that she the same sang full volume from the moment she got up until the moment she left (lots of alexa, can you play that again).

Felt pretty good to lift at night again, but the gym was a fucking zoo.

I really enjoy the lack of discipline this week. Im still focussed every session (after all, ive got 1 movement), but i feel strong on everything.

Sex drive: back to nothing, but this is fine
Mood/confidence: a+

Workout
Dips 115x1, 55x11,5, 25x22,11
Bw tricep extensions
Kb swings 40lbs, 5rounds
Rear delts
-- i like one set of partials (30 to 50 lbsx30) followed by one light (5 lbs x 70)
Stretch

High frequency day 68: 12/10/18 dont do deadlifts dunce dddd

I was most of the way into doing rdls, then decided to do sdls instead. Brilliant! Dont do that again. Rdls are there for a reason...they are a recovery agent. Sdls are not. Also, you hate them. You hate them!!!! Wtf is wrong with you? If we go back to pulls, they will be heavy rows and oly lifts. End of story.

Sex drive/mood/whatever: fuck you

Workout
Sdl 335x3, why??? Easy but why?
Rdl 245x6
Rdl 185x21
Ring pullups bw only
Hspu > clap pu > pu > knee pu
-- got 20 hspu!
Rear delt work

High frequency day 67: 12/9/18 no discipline = no problem

Today felt friggin great! It def helped that i didnt eat a large dominoes poison flat the night before.

I may be a little more careful with how often i do neck work. Not sure if im doing more harm than good.

Workout
Btnpp 225x1
--this is a safe daily min. I could have kept pushing for a higher single
Btnpp 185x4,9
Btnpp 145x10
Ring chinups 70x3, 25x10, 10x8
Tricep pushdowns (cables)
Kb swings (5 rounds of 40/20, 40lbs)
Rear delts
Stretches

High frequency day 66: 12/8/18 you rack disciprene

Ohhh this feels great! No rules! This is as formatted as we get.
- hit a daily min 1rm-3rm
- heavy backoff sets 1-3x3-6
- light backoff sets 1-3x8-20
- super set everything with ring pullups
- on non press days: hspu > clap pu > pu > knee pu
- arm pump everyday (mix up movements)
- conditioning or cardio depending on time
- neck work
- rear delts and stretches

This takes about 40min unless cardio is in the mix. Usually i finish my main movement and pullups in 20min.

That being said, i feel wretched today. Yesterday was filled to the brim with shit i had given up. Post going out (which, i was sober when i left):
- large pizza
- porn

The silver lining here is i feel awful. Straight up terrible. Nervous, slow, inflammed, tired, shy, introverted, you fucking name it. Within a day, the inflammation i caused will be gone and done with. Then we can get back to progress.

Workout
Rdl 345x2, too heavy for a daily min
Rdl 275x3,3, still too heavy for backoff
Rdl 185x18,10, perfect

High frequency day 65: 12/7/18 a little perryman for you

I felt like mixing things up a bit. I can tell ive been jonesing to explore other rep ranges, methodologies, etc, but i get bored af 2 days in when i see the rigged progression i need to follow.

Ok...week 1 we do 8x3. Week 2 we try to add one more reppppppp. Gross. You mean i dont get to try this again for a week? What happens if i fail? That week is gonezo. How many weeks do i stick to this until i reach 3x8? Do i want to kill myself before or after reaching that goal?

The straw that broke rhe camels back was a top set of 140x2 banded ohp yesterday. Ya, that was fucking hard. Ya, i enjoy the bands (although i have no idea how heavy the top range of motion is). But the idea of that being it feels wrong.

Today we went more the route of matthew perryman (see: squat every day) than the wisconsin method. Instead of hitting a max all out single, i hit a difficult single with about 5 to 10 lbs left in the tank. Follow this by some backoff sets. Ez. Auto regulated, easy to follow, and i canswap out movements daily as needed.

The only things that arent changing are ring pullups. Those are great, and my back is looking sexy af despite the absence of heavy pulls.

Workout
Ohp daily min 165x1
Ohp 135x4,4
Ohp 105x12,10

High frequency day 64: 12/6/18

No surprises today. Banded overhead press is fucking hard! Lost a rep from yesterday as the weight increased, but i barely got 135x3 yesterday.

Only other comment is i want to avoid weighted chinups everyday. It feels better to do 1 weighted day, 2 bw days. My shoulders will thank me.

Sex drive/mood/confidence: meh

Workout
Pink banded ohp 140x2

Fuckin lemonade: getting stronger post injury

I want to elaborate on my post from this morning. Every time i get injured, i return stronger. This is not because the injured area reinforces itself (quite the opposite), it's because injuries force you to address what you have been successfully ignoring.

This may be soft tissue work, major muscle imbalances, tight muscles, a bad god damn diet.

Every injury has forced me to find a new way of working out the same muscles. While i may not get stronger in the recovery phase, im priming the pump to explode once the injury is healed.

This being said, i would not wish any of these injuries on my worst enemy. If i could return to age 26 before a herniated disc when i was able to throw 270 around like it owed me money, you bet your ass i would.

Be careful, lift with aggression, but know that injury opens as many doors as it closes.

Wisconsin Method Day 64: 12/5/18 Feeling better

Let's make some mother fucking lemonade.

There is nothing wrong with getting a jacked and strong upper body. I'm conditioning my lower body so I stay in shape. While this will not give me a strong squat or deadlift, it will set me up to have a strong squat and deadlift when I'm healthy.

Workout
OHP with pink bands 135x3
--this was a HARD triple
Weighted chins 70x3, 25x8,7,6
Triceps band work
Kettlebell swings
- 40lbs
- 5rounds, 40s on / 20s off
Stretches

Back bothers me a little bit. Annoying.

High frequency day 63: 12/4/18 i hate everything

Every god damn time i take a detour from wisconsin, i bail 2 days in. Why? Usually cause the progression scheme is fucking boring as fuck.

This time is was for 2 reasons:
- boring as fuck
- i feel tirrred and beaten up holy shit man

This makes me feel like when i was lifting 5 times a week with similarish volume. I was getting strong, but jesus i was tired all the time. I guess you can just call that under recovered? Ive got better sleep and diet habits now...but its the same result.

The idea of daily exercise cycles whole adding reps sounds great, until you look at a 5 week mesocycle. Holy fuck that is boring. I like wisconsin because it is scary, and useful, and strangely easy to recover from. If i cant strength, condition, and stretch in the same week without dying then wtf am i doing?

Sex drive/mood/confidence: booooooo

Workout
Pendlay row 185x8x3
Go suck an egg

High frequency day 62: 12/3/18

Mixing things up again. Getting a little too close to injury on a daily basis, so working on adding reps instead of weight for the next few weeks. Worst case scenario, gains. Oh noes!

Sex drive: non existent. Tried to force it last night. stopped myself and damn glad i did.
Mood/confidence: about 3.50

Workout
ohp 135x8x3
Ring pullups
Hspu > clap pu > pu > knee pu
Bw tricep mech dropset
Conditioning box jumps
- 4 rounds
- 40s on/20s off
Rear delts
Stretches

Wisconsin method day 61: 12/2/18 but you aint got no shrugs lieutenant dan

I like what Jamie Lewis said back in 2009: i could not love a newborn baby more than i love shrugs.

I havent been able to do shrugs pain free since my injury, and today is no different. I did a few sets then quit the more my back screamed. Its not even pain!!! I can feel the muscles around my back locking up to protect the original injury.

Post workout i did a ton of stretching and conditioning. I feel fine. But the damage has been done.

Workout
Shrugs 405x5x3
-- rack pull with an explosive shrug and hold. Easy as hell, but not great rigjt moew.

Wisconsin method: month 2 marker

Super weird. Month 1 dragged by (in a very positive way) but month 2 shot forth like a bat out of hell. High frequency training stopped being novel, now it's just kind of what I do. I go to bed early, I wake up early, I lift, I condition, I stretch, and u go to work. Once I'm home, I complete as many small tasks as possible before I don a sleep mask and ptfo. It has been a transformative 2 fucking months my freeeeends.

Thoughts on lifting
- daily lifting has different rules per lift
- some movements prefer higher reps over lower reps
- switching a topped out movement for a similar movement helps to build momentum without inducing staleness
- daily stretching and rear delt work is non negotiable
- conditioning can be added in (almost) every day to encourage health, fat loss, and make up for lack of volume. For reference, one of my favorite standbys was always 10x3 of power cleans. Not needed anymore

Thoughts on life
- the no fap community has some points when it comes to avoiding a constant stream of feel good drugs into your body. Without being dogmatic, the same approach can be applied to substances, social media, and food. That being said, complete abstinence from pleasure is not really that healthy either
- looking back and forward, I can identify goals as big changes and little changes

Little changes:
- one change
- can be made in isolation or in parallel with other little changes

Examples:
I am not a person who posts negative news, thoughts, or feelings on social media
I do not drink soda
I do not watch pornography

Big changes:
- two or more little changes that work synergistically
- typically involve lifestyle changes
I go to sleep before 11, wake up at 630, and lift before work

Wisconsin day 60: 11/30/18

Said f it and Jackied last night. It was terrible and I immediately regretting it (no pornogg, but whatevs). I was woken up at 4a with an angry cruise missile asking for round 2. This is what happens when I dont follow my own damn writing. Follow your sex drive, dont force it.

Fast forward, I feel wretched. Mostly from poor sleep (thanks peen), partly from major indigestion from dinner, partly from the black cloud of conversation at dinner.

Workout
Dips 80x7
--felt more stable than yesterday but I had no go to me. This weekend is going to be an orla do shitshow, so I dont see this getting better before next week
Ring pullups bw only (easier when doing dips)
-- doing these weighted has had a major beneficial effect on bw chins
Band rear delts 1x60
-- something different today. Band followed a path that was similar to a reverse pec dec. I like this, variety and angles are great for hypertrophy and shoulder health
Stretches

Wisconsin day 59: 11/29/18 I feel like the future machine in chrono trigger

Lifting went well. But I'm nauseous instead of hungry? Super weird.

Didnt get to take a shower because I forgot my towel. Thanks for that towelie.

Conditioning was hard af today. My actual condition level is getting better and better, but my ass and hamstrings gave out hard. This is a good thing! I'll take tomorrow off so they can recover. Ideally, I'll find another form of conditioning I can do.

Sex drive: not there. It comes in spurts tbh. Day 1 of no masturbation left me with a boner that could have gone back in time and stabbed Hitler. Days 2 and 3 have intermiddent bonzars, but more test fire than anything. I want to reiterate, I am NOT doing no fap (see subreddit r/nofap). I think indefinite resistance is doing more harm than good. However! I think there is value to avoiding the constant dopamine release that is super easy to obtain (see: social media, porn, constant jacking). Like most fun and destructive things, the first second and third relapses really have no consequence. This is good and bad. Like a sparse cheat meal, your work is not getting undone. It's a habit that pushes me back into where I lived. Fortunately, this part is easy. Porn and me are donezo.

Mood/confidence: not great, but only because of the nausea

Workout
Dips bw+75x8
--not too easy, but mostly because I havent done them in a while. Plan here is to ramp the weight up until I hit a hard single (may be 2 weeks?). Goal is bw+140x1
Cable rows one arm 170x10
-- these felt great! Cool little learning moment here. Vertical pulls on rings have a giant carryover to horizontal pulls. The only reason I didnt v pull today was some bro was occupying the Smith area
Kettlebell swings
- 40lbs
- 4 rounds 40s on/20s off, really didnt make it
- trying to swing the bell higher to force a more powerful contraction

Wisconsin day 58: 11/28/18 just say mayhaps to horizontal presses

I tossed between dips or floor presses today. Went with floor presses. I have chosen...poorly.

Dips were my first choice, but I bailed due to also using my dip belt for chins. Verdict...I dont like horizontal pressing man. It feels weird, and I hate it, and it feels weird. And, I hate it.

Fuck you h pressing. Fuck you.

I feel like I want to get better at horizontal presses because every lifter worth their salt can bench 315. Also, the bench offers some major benefits to anterior delts and triceps. Nothing that cant be obtained with a vertical press, but the loads on horizontal presses are significantly higher for a fraction of the risk. Gahhhhhhhh.

Before I go right back to v pressing (which was making my neck feel meh) I may try close grip floor presses, or go right to higher rep dips. Tomorrow will tell.

Sex drive: over 9000
--quick note here. I want to be clear, I'm not going no fap. Masturbation is normal and needed. However, what I want to practice is restraint. Life has ALWAYS been better when I follow my sex drive instead of forcing my sex drive (looking at you pornogg).
Mood/confidence: awesome

Workout
Floor press 245x1
--235 was fast af, 245 was a grinder. Lame.
Weighted ring chins 45x3x3
Kettlebell swings
--i already feel myself getting leaner, these are crazy
Bw tricep mech dropset
Rear delts
Stretches

Wisconsin day 57: 11/27/18 brief side quest

I had a dream about partial front squats. No. Lie. I read a new chaos and pain article about surviving the robot apocalypse then realized how easily I'm going to die if anything bad ever happens. Then I had a dream about partial front squats. Also zombies and death and robots. Also also a post apocalyptic physics class where lessons were taught live via a life or death struggle in a thunderdome.

My neck felt a little weird this morning. I felt like a movement that pulls my traps down would be useful.

...workout
Partial front squats
- 465 x10 x 2
- 10second hold at the top of ever rep (holy fuck)
- blue band added tension
Weighted chinups 35x3x3, then bw only
Kettlebell swings
- 40lbs
- 4 rounds of 40s on/20s off

Swings were way harder today because my glutes where already torched.

Wisconsin day 56: 11/26/18 back home

Feeling great today!

Sex drive: nothing. Finding it best to avoid forcing this. The moment i add porn into the mix, things tend to go badly (i.e. worse energy during the day, sometimes wired at night)
Mood/confidence: A+. I was ready to crush shit today.

Workout
Ohp 170x1
-- aggression and (to be honest) a back arch made this happen. Goal for this cycle is 180
Ring pullup, 1 set of 25lbsx3, then bw
-- chinups used to be my bread and butter. I would love to get to where 90x3 was a doable set again.
Kettlebell swings 40lbsx4 rounds
- 40s on, 20s off
- way easier than yesterday
Bw tricep extension dropset (5sets)
-- these BURN baby jesus
Band hammer curls (light today)
Rear delt raises 1x68
Stretches

Note: im going to do neck work at home.

Wisconsin method day 55: 11/25/18 add some conditioning

Will have to reevaluate daily lower body work. Strength and soreness wise, im totally fine. Injury wise, it's still a problem.

This weekend was filled with a few questions on what im doing. Saw myself in the mirror post coitus and thought, she is in wayyyyyy better shape than me. Immediately my brain went to thoughts of heading back to naturally enhanced (alpha destiny program) or medium volume oly lifting. Both options are fun, but they fuck up the rhythm ive got going, and they came with their own weaknesses. Also...i really dig the shoulder hypertrophy and lack of trap impingement from daily exercise. The missing key (besides a better diet, this is still #1) is conditioning work.

The long long ago, two thousand and fifteeeeeeeeeeeeeen (waynes world fx).
I was in stellar shape. The reason was a little bit of everything, but the best additive were kettlebell swings. Comparing me from an 80s pub crawl and dragoncon 2 months later...i looked leaner, was stronger, felt faster, moved better, got less injured, and (most importantly) workouts were easier with the largee gas tank conditioning grants.

Kettlebell swings take anywhere from 4 to 8 minutes, and honestly i could do them every day without eating into recovery.

Im kind of dying after 4 rounds post lift. Im going to keep the same weight and rounds for longer (usually i increase 1 or the other every time i lift) for a bit until its easy.

Workout
Ohp 165x1, 170xfail
--the strength is there for 170, but i approached it all wrong. Didnt rest enough between sets, didnt get aggressive, didnt get tight. Tomorrow im going to murder it.
Kettlebell swing
- 4 rounds
- 40lbs
- 40s on, 20s off
Lateral and rear delt raises
-- ive started to pepper in one set of heavy medial delt swings for 10 to 20 reps before rear delt raise. For jesus
Bw tricep extensions
--  big discovery here. Mechanical drops set is possible if i raise the bar after each set. This is fucking great
Band biceps
Stretches

Wisconsin method day 54: 11/23/18 back is being a dick

Lower back feels a little squirrely today. I was still able to deadlift for the first time since my injury, but it was scarrrrry. I may move to upper only and give this imflammation some time to heal.

I def need to add in dance practice to my day. Besides just being a fun ass way to get some conditioning, i feel like it helps the healing process.

Sex drive: not here
Mood/confidence: medium

Diet has not been great over thanksgiving, so that may account for a lot of the poor feels.

Workout
Sdl 315x8

Wisconsin method day 53: 11/22/18 back to one movement

I TOLD YOU. YOU ALL LAUGHED AT ME. YOU ALL LAUGHED. BUT I TOLD YOU ID BE BACK TO ONE MOVEMENT IN LESS THAN A WEEK. NEIGH. LESS THAN A DAY. A DAYYYYYYY.

What can i say...the simplicity of one movement breeds focus and intensity. Im not thinking about how sore ill be tomorrow for the next movement. Im thinking about how many reps and lbs i can add.

Another note. Im enjoying slightly higher rep work than sticking with singles. Mayhaps i can work this into other movements as well. Others (looking at you push presses and push jerks) are a pain with reps.

Sex drive: there?
Mood/confidence: got some sleep. A+

Workout
Rdl 325x8
Hspu > clap pu > pu
Band arm work
Power laterals and strict rear delt
Stretching

High frequency day 52: 11/21/18 bad workout

Mix of a few things went wrong here.

1. Push press the day after shrugs. Bad call. Nothing felt sore, but every weight felt heavy and slow.

2. No coffee. Boooooooo

3. I kinda miss Wisconsins approach to volume

The goal of Dan Johns method is more general fitness than it is specific. I want to see if this next month brings both strength and hypertrophy to the mix. I am 100% sure im going to get bored in week 2 when i see my numbers continue on their current path. Whatever, today was bad.

Workout
Push press 165x5, for real. 185x3, da fuck
What happened to my 235x1??? This is bullshit.

High frequency day 51: 11/20/18

Today felt great but was tough. First heavy and dynamic movement since i felt better. Back is a tiny bit inflammed, but not terrible.

Mood/confidence/sex drive: a+

Workout (top sets only)
Power Shrugs 500x5, 405x8, 315x20
Hspu > clap pu > pu

Notes on shrugs
- behind the back is safer, but may be better for slow and controlled. I really cant get range of motion when the bar is behind me
- sumo from the front sucks. Immediate warning signs all over
- conventional from the front felt the best of all worlds

High frequency day 50: 11/19/18

In atl this week. Not really feeling writing atm. Go suck an egg brain.

Sex drive: super high
Mood: bleck
Confidence: ok. Got some aggression together for top set, but otherwise not great.

Workout
Ohp 145x5, 120x8,x6
Pullup, a bunch

It was cool to see that handstand pushups have been helping to maintain my base. Rear delt work def helps, but more from a health pov.

Big thing im noticing is that removing daily forearm work (a la the sidewinder grip tool) has a large detrimental affect on damn nesr everything. Specific for ohp, my base feels less solid without the added forearm girth (or at least swelling).

Wisconsin day 49: 11/18/18 dan john sidebar

Branching out a bit over the next few weeks (i may have written about this previously). Im in the mood for getting in a higher exercise selection while still lifting daily.

Note: This is NOT the wisconsin method.

Heading back to dan john's one lift a day program for the next month. I tried this a few weeks back, and immediately backed off when my back decided to go tits up post high pulls.

What this looks like is:
Week 1 7x5
Week 2 6x3
Week 3 1x5, 1x3, 1x2

For week 1 movements, I'm working up to a top set by set 3 or 4. The remaining sets are backoff sets (about 80% of the top set).

Sun: rdl
Mon: ohp
Tues: sdl or rdl
Wed: push press
Thurs: rdl
Fri: power shrugs behind the back
Sat: btnpp

Workout
Rdl 315x5, 255x8, 255x6
Acc
Pullups ss with rdl
Rear delt raises
Band arm work
Stretches

High frequency pullups

Daily pullups has been feeling pretty fine so far. Originally this was a measure to get around not being able to do other back work (due to my lower back injury), but it has morphed into a fun side quest that gives a ton and demands very little.

Sets are super setted with my main movement of the day, never done to failure, performed on rings, and grips vary set to set.

Ive noticed a wider, more defined back. Arm size has not leveled up that much, but im not doing nearly enough volume to warrant that. In Chad Waturberys article describing his summer of pullups, he describes doing 100+ daily. Im barely scratching 40 daily. While i am pushing the reps every day, its not been that vital to me to increase that daily load by spending more time in the gym or burning sets out.

It will be interesting to see where i can take this once i get to day 100+. To be continued.

Wisconsin day 48: 11/15/18 feeling slow

Feeling super sluggish today holy shit. This entire week has been difficult. Am i still paying for last weekend? If so wtf cmon man.

Sex drive: comes and goes
Confidence: low. More talking about aggression and desire to push myself
Mood: great. Still in good spirits.

Workout
Rdl 265x8
--still feels good if not frustratingly hard
Ring pullups
Extended rom hspu > hspu > inc pu > clapping pushup > pushup
--obviously got less reps overall here. I kinda like this as a variant, and i really like clapping pushups as a segway into pushups (instead of pushups into knee pushups).

In my future i see power cleans and behind the back power shrugs.

Wisconsin day 47: 11/14/18 fuck it, lower body it is

Had dinner with an old friend last night, and lifting injuries were high on the menu (as they usually are with this friendship, along with poop, pussy, lifting, finance, and dogs).

When i told him i would continue to eschew lower body work, he asked me what i was doing prior to hurting again, as well as what i chose to stretch my quads. When i brought up jefferson deads and (gasp) front squats, he asked me to try something different.

Given how complex quads are and how quad dominant we usually are, returning to lower body with a quad focus may not be the best idea. Also, stretching your quads is not a one angle dealeo; choose multiple stretches to actually relieve how tight they are. Mother fucking alphadestiny was right (he espouses a high focus on posterior chain strength and hypertrophy work compared to quad, something like 80/20).

Fast forward to today. I woke up with a knot in my lower back. Fuckme.jpeg. i absolutely planned on going back to dips, but that sounds...boring.

Workout
Rdl 225x8
--starting light. Noticed i felt the weight a lot less the heavier i got, but none of this was actually uncomfortable.
Ring pullups
Hspu > inc pu > pu > knee pushup
--got 16 hspu today! Thats a solid fucking PR
Neck harness x1x30 with 45lbs
--still easy. Cant wait until im repping 90lbs. This feels right to keep it to every lther day. Looking back at old pictures (even when i was at my biggest), my neck was always kind of thin compared to my traps and shoulders. I honestly never noticed. Guess thats another win for alphadestiny.
Glute bridge 2x20
Rear delt band holds x2min

I felt thw glute bridges way more post rdl. Love it.

Stretches were almost entirely quad focussed. I feel like a tank right now. Mega.

High frequency status: 1.5 months in

It's been a fun ride so far. Just wanted to drop some thoughts along the way. Some of these may be repeats, but its worth growing the list.

Physique changes
Not huge from a hypertrophy perspective, but this was more or less expected. What i did not expect is that ive been getting progressively leaner over time. Leeway with my diet has been extremely high, although a day or 2 of poor choices is immediately noticeable (but goes away just as fast).

My shoulders, back, and arms have seen the most growth. Not surprising considering im hitting them everyday derrrrr. My ass and legs have atrophied a ton. It sucks. I look forward to the day when i can hit heavy squats and deads again.

Soreness and joint health
Sometimes my shoulders feel a bit beat up, but this goes away the moment i start lifting. Im a heavy supporter of daily stretching/mobility if you are getting into this. I believe it has made this process possible.

Mental health
This is my fav part. I cant tell you how much energy ive wasted on writing and tweaking programs. This shit takes those decisions out of your hands entirely. Sets and reps? Not a thing. You decide whether to go for a single or rep max. The movements are already chosen. Fail? Choose something else. Feel beat up? Try working antagonists for a day (a la my rando volume pull days).

Lifting has gone from something i planned for to something i just do before work.

Wisconsin method day 46: 11/13/18

Lower body and back are on fire again. So, back to rehab for lower and strength on upper. I did OHP today, but honestly i may take a detour to weighted dips to get some horizontal-ish pressing in (while also building some muscle in the process).

Sex drive: annoyingly high. Woke up at 530 during a sex dream that felt suuuuper real.
Mood: meh. Im still in a sleep debt from the weekend.
Confidence: super high

Workout
Ohp 160x1
--really helps to get some aggression up before this
Ring pullups
Band triceps and leg curls
Rear delt raises
Headstands

Wisconsin method day 45: 11/12/18

Back isnt feeling bad, but its squirrely enough to make me switch to front squats. Because my issue was caused by imbalances, maybe it's unwise to focus on a movement that specifically targets one side of the body (jefferson deads).

Feeling a little nauseous this morning. Peed out my butt a little. I will chock that up to the sunday night pizza and poor life choices this weekend.

Workout
Front squat 265x1 (hard af)
Front squat holds 405x3x10s
Ring pullups
-- feeling better and better
Tri and bi band work
Rear delt band iso holds 2min per shoulder

Train your rear delts

I feel there has been a recent push on the internet to expose rear delt training. Its tough, because its not sexy.

Training your rear delts will eventually give you the 3d look their promotional material pushes, but their main value is they act as a key to larger shoulders (as opposed to a main driver).

When you press (any angle), all 3 heads are going to take a part in the action. There's just no other way. If you imagine your mid and rear delts are sipping on long islands yelling MUSH MUSH while your front delts cry the weight up, you are sick. Fuck you. Sick. That's not entirely the case though. Your anterior (front) delts are the powerhouses of pressing while your mid and rear delts primarily stabilize the weight. They are getting their hands dirty, but the rest of the contributing stabilizers and movers - traps, upper back, glutes, quads, abs, anterior delts - are way stronger and firmly take the pressing reigns.

This tells us a few things:
1. Training rear delts is important in the same way that training your back is important. A one sided muscle balance (anterior versus posterior) is eventually going to cause pain and/or injury.

A similar comparison would be shin splints for runners. One part of the lower leg is overdeveloped, so intense pain is felt on the shin due to the muscle pulling tight again its antagonist (and no muscle on the other end to pull back).

2. Training your rear delts needs to be felt
Light weights apply here.

Because rear delts play stabilizers, their incidence of actually contracting is very low. Use low weights to actively engage your rear delts in a contraction to build them. They are a small ass muscle, you do not need a lot of weight to make a difference here.

Using too much weight will activate the same response as heavy pressing. Your rear delts will stabilize the movement, but your traps and upper back will get greedy and move the weight. Congrats, you just turned a great rear delt movement into a shitty trap exercise.

There are cheating and partial rear delt movements that should be thrown in the mix as well, but the majority of your rear delt work should be light and leave you with a distinct muscle pump.

Wisconsin method day 44: 11/11/18

Back continues to feel good after jefferson deads. Still taking the weight very easy. If i start to regress at all, i have 0 problem going back to all overhead work.

Sex drive: meh, but its been a party weekend. Libido is the first thing to go when booze is in the picture.
Mood/confidence: medium? I dunno, hung over a bit man. Shhhh shh shh shh shhh

Workout
Jefferson dead (left leg) 335x1
--still super easy
Ring pullups ~30 reps, starting to feel really great
(Mechanical dropset)
Hspux13
Inc pushupx18
Pushupx7
Knee pushupx6
Stretching, band arm work
Neck harness 40lbsx30

note:
I know this looks like a lot, but it's really not. I always leave the gym feeling awesome, and this only takes about 30min

Wisconsin method day 43: 11/10/18 looks like legs are back on the menu boys

After hitting a 245 push jerk, i really have a few options.
- continue to work on overhead presses in a cycle (tempting)
- see if i can start lifting my lower body again

I did a small lower body test today with jefferson deads to see whether my body revolts. So far, so great.

Workout
Jefferson dead 315x1 (left leg only)
Ring pullups
Mechanical dropset hspu > incline pushup > pushup > knees pushup
--this is a fun way to get some easy upper body volume in. The goal here is to maintain my upper body gains while the heavy work is performed on the lower
Band arm work
Band shoulder isometric hold 2min per arm (maybe use this sparingly)

No energy, poor diet, dance time

Im forcing myself to get out of the house and move my ass a little before bed. The fact that my friends are living it up at EDC Orlando fills me, with DETERMINATION.

Wisconsin day 42: 11/9/18 ok there neck harness

Ok there neck harness. You dont suck, im just not using you right. This cheap pos works great for neck extension and retraction, but awful for lateral movement.

Sex drive/mood/confidence: great!!!

Noticed my appetite is also in high gear. Im getting leaner, but not really more muscular. This is fine by me.

Workout
Btnpp 245x1 huggeeeeeee and easy
--shoulders feel great
Front squat hold 385x3x10s
Shoulder raises and isometrics

Wisconsin day 41: 11/8/18 my heart is broken

Brain dump

These shootings are killing me man. We live in statistically the safest period of time ever. Why am i always looking over my shoulder? Why do i have a moment of panic when im dancing in the front of of a band? I was in Vegas last year when some asshole decided to unload death from a high vantage point into a crowd. I wasnt there because i was jet lagged. Im alive because i was tired. I was woken up by frantic text messages asking if i was ok by friends and family. They knew where i would have been if i was at that concert.

By the same token, this isnt a black and white issue. Gun control does need to be enforced, but not at the level of the legislation that is proposed. Taking away guns does not take away violence.

Whenever a massacre like this goes down, i remember watching my friend Joe play a civilization type game when we were in middle school. He was trying to quell a riot that had set the city on fire. I asked how many people he had to stop. He looked at me like i was stupid. Its just one guy. It only takes one guy.

What the fuck is wrong with us? Something has got to give, and i fear that we are too far up our own asses to have a conversation that is nonpartisan.

Workout
Who fucking cares. It happened.

Wisconsin day 40: 11/7/18 easy peezy

Before we get into this, fuck my neck harness. Fuck my neck harness. Fuck my neck harness. Dont buy cheap they said. Youll regret it they said. Fine, you so wise internet. My harness works great for working the back of the neck, mediocre for the front, and absolute shit at side to side. My head literally fell through the harness, jerking my injury prone neck to one side. Fuck you fuck you fuck you that sucked.

I cant tell whether the wonkiness i feel is due to that or behind the neck push press (which at best is kind of dangerous to my neck).

Sex drive: huge. Woke up at 3 with a boner that could sail across the pacific
Mood/confidence: likewise, huge

Workout
Btnpp 235x1, eaasssssyyyyyyyyyyyy
Ring pullup, getting really difficult (still tough on shoulders, higher reps are not possible). Taking a break and moving to rows
Band work with tris, bis, and hams
Bw glute bridges (money)
Neck harness fuck you fuck you fuck you
Rear delt raises

Wisconsin method day 39: 11/6/18 shoulders are screaming

My shoulders are freaking out. They were dead yesterday post lifting, and they are desd right now. During the actual lifts themselves, however, they feel fantastic.

Here is how today went. Btnpp on all
Empty bar x 10, killllll me
95 x 5, whyyyy is this so heavy
135 x 3, so heavy. Maybe i should stop
185 x 1, strangely ok. Maybe 1 more set
205 x 1, holy fuck that was easy. Ill stop here and save some for tomorrow
--the song 'the spirit comes on.' Boner intensifies
225 x 1, eeeeaaaassssyyyyyyy

I 100% have 10 to 20lbs left before this even gets hard.

The remaining workout (ring pullups, rear delt raises) all felt kind of rough. My shoulders have been put through the ringer.

I also did a static hold behind my back, but i think ill stick to the front rack.
1. Im weaker there
2. It will carry over to the back
3. The rear rack hurts already tired shoulders

What i really cant tell is whether my shoulders are in danger or if they're just sore. If they feel shitty coming into tomorrow, i may do a restorative volume pull workout. We shall see. Itachi did nothing wrong.

Wisconsin method day 38: 11/5/18

Today was a mixed bag. My shoulders are still sore af from my weekend volume day, but the strength was there for some heinous shit. Likewise, my lats copped out on me for ring pullups. Super super low volume on both today.

Sex drive: over 9000
Mood/confidence: ditto

Workout
Push press 230x1, why the fuck not
Pullups, like, 15?
Static front rack hold 315x10s

I like the idea of ending a workout with an isometric hold. Get my body used to carrying way more weight than im actually pressing may prove useful in the future. Or not. Whatever it's fun.

Acc
Glute bridges
Tricep pushdown banded
Banded leg curls

Wisconsin method day 37: 11/4/18 the mindset is crumbling

Had a hell of a time this morning. My mind is with women and not lifting. I was able to get my head right for a decent top set, but fuck me that wasnt cool.

Fully recovered from hulaween. Back is feeling great from high volume ass and hamstring work.

Sex drive: too high. Too high
Mood/confidence: ditto

Workout
Push press: 220x1
--maybe stop ohp warmup a little lighter. 155x1 was a little slow
Ring pullup: 30 reps? Didnt count
Acc
- tricep banded pushdown x 2 sets
- banded leg curl x 2 sets
- banded curls x 1 set
- bw glute bridge x 2 sets
- neck harness x 1 set in each direction 35lbs
- rear delt raises ss stretching

Overall great tonic day. My shoulders and chest are still sore af from volume day yesterday. My lats, conversely, are totally fine. Ill chock that up to daily pullups overridding the strain from cable rows.

Next volume day, ill find another back friendly row to add in.

Loving your city

Minnnnddddd dumpppo

I hate Atlanta and everyone that looks like Atlanta. Maybe it's because i had my heart broken there. Maybe it's because i lived there for 27 years. I don't know. I'm not a doctor.

What i do know is i thought i had an anger problem which necessitated therapy. Turns out i just really, really didnt like my city. Like a bad relaltionship, its difficult to see the problems in any direction other than in reverse. Its not normal to hate where you live. Its not nornal to feel stuck in a loop every weekend.

Ive started to feel the same itch from St Petersburg. I by no means hate where i live, but this land of vacation may come with an expiration. I found a new crew of my favorite people once. I can do it again. The best part about leaving is you dont lose the people you leave behind. The best ones stay in touch and grow with you remotely.

Wisconsin method day 36: 11/3/18 high ass volume day

I went off the rails a ton today, and it felt lovely. 1 to 2 days a week of higher volume isnt going to kill me.

Workout
Note: all sets have 30s rest
Inc db bench 60x15, 50x20,15, 45x20,12
Floor press 185x7, 165x15, 155x20,12
Glute bridge 5x15
Seated row (with 2 blue bands) 125x20, 13, 110x15, 95x15, 80x10
Shrug behind back 185x4x25
Pinch grip 35lbsx5x30s
Rotational abs x5x15

Brain drugs

For the past 2 years, ive been fucking about with brain drugs and nootropics. Modafinil, brain candy, focus factor, whateverthefuck chaos and pain sells. Ive been around the block. I can safetly say that these things are not for me.

Every time i hop on, a cycle occurs:
- days 1 to 3: I am immortal. Everything is so easy socially and professionally. The holy grail is real and its called X
- days 4 to 7: this is weird. Im getting the same performance without the same high that comes with it. The time where im down feels pretty bad though
- day 7+: i need the same dose to function. Sleep is not always guaranteed. Fun on the weekends is impossible unless i dose up, and even then i find no joy in anything. Kill me.

Ive read plenty of testimonials stating the exact opposite. Good on them man. Its just not something im interested in subsiding on.

Wisconsin method day 35: 11/2/18

And we are back baby.

Still injured, so no lower body work except rehab. Think of this as an extended alpha destiny home workout that starts with a heavy pressing single.

Sex drive: uncomfortably high
Mood: meh. still tired from hulaween
Confidence: pretty great

Workout
Push press 215x1
--difficult af. I have more in me, but not today. Goal for this round is 230x1
Ring pullups:
- super set with vertical presses
- stop 1 to 2 before failure
- switch grips each set
Tricep pushdowns
Band leg curls
Glute bridges
Rear delt raises