High frequency 139: 3/26/19

So sore. So incredibly sore. Rest pause feels great, but im already seeing a couple of things:
- i need more protein
- i need to not be so fat lol. These past few weeks have not been healthy
- i need to manage recovery in a major way

Point1 is easy. Eat more god damn protein dude.
Point2 is simple but not easy. Get back on the fasting and keto train during the day.
Point3 is in the air. Methodology:
- running a 3 way split. Literally push/pull/squat
- Condition daily, rear delts daily, abs 1-2x daily
- get to sleep earlier
- take a day off when i feel like ass upon waking

Bright side that needs to be mentioned is my back feels great again! I have some pain management (not nsaids) for when i fuck up, but i think im good for the most part.

Workout
Abs
One arm cable row 140x12,3,3,2,2,2
H curl 30x10,4,4,2
Rear delt 10x24/32
-- rest pause up to the reps for each arm
Condition 40/10, 7 rounds

High frequency 138: 3/25/19 bday workout

34 bitches. Didnt sleep enough. Weekend nutrition was bad. Really really bad.

Workout
Abs
Dips 75x8,2,2,2,2
-- thats about right for mah fat ass. Time to cut boys
Triceps
Rear delts
Bss left leg 55x20
Rowing 40/10x4 rounds

High frequency 136 and 137

Workout 136
Abs
Ohp 115x12
Rest pause 115x2,2,2,2,1,1,1,1
--15 seconds rest between rp sets
-- for workout 137 and on, use 15 deep breathes
Bw chin x 8,3
-- since using rp, remove pull from push days
Bss left leg 50x20
Conditioning!!!!!
-- row machine is safe on my back!
-- 4 rounds 40/20

Workout 137
Abs
Parallel chin 35x9
Rest pause 35x3,3,2,1
Rope cable curl 65x12
Rest pause 65x4,4,4
Condition 40/20x6 rounds
Bss right left 55x11
-- do this before conditioning dum dum
Traps thick band x12
Rest pause 4,4,4

High frequency 135: 3/19/19

Tale as old as time

Arms weak as they can be
Shoulders still looking jacked
Then my ass gets repeatedly smacked
Unexpectedly

Just a little change
Small progression in the least
Assistance now to fail
Face is turning pale

Beauty and the beast

Workout
Abs
Parallel chin 75x5
Hspu > pu > decline pu
-- to failure again. This was helping to add more volume
Cable curl
Rear delts
Band traps
Bss left leg 45lbsx20
-- getting way easier

High frequency 134: kinda in discomfort

I cant win man. Weeks of ab exercises have helped to heal my back, but now im growing some inflammation around my adonis. Fuuuuuuck me.

Sex hurts less than it did a few weeks back. I think most of the pain comes from twisty positions and less from physical activity.

Workout
Abs
Dips 65x16
Pullups parallel 3x10
Band pushdowns
Rear delts

High frequency 133: 3/14/19 took a break

Holy fuck ive been tired. Every god damn year, plant jizz just wrecks me. AHHHHHH.

I restarted oly lifting today starting crazy light. It was still super hard. Both a little scary for my back, and it unveiled how bad my conditioning has gotten. Although my upper body is looking pretty damn good, the lack of lower body work has left my quads and glutes soft. It's all perspective, but i hate my legs and ass at the moment. I need them strong and fast to match my upper body.

Workout
Abs
Snatch high pull 135x10x3
Hspu > pu > dec pu
Curls
Rear delts
Neck

High frequenccyyy so tirredddddcccxjsnsnsmkm

No fate but what we make

Workout
Parallel chin 65x7
--good
Hspu complex

High frequency 132: 3/5/19 back to some horizontal stuff

Returning to horizontal work reminded me a few things:
- this is a nice mental break
- horizontal presses and pulls can be done heavier and are easier
- my strength on horizontal goes up automatically the more i do vertical

Workout
Floor press 185x13,6,1
--best set ive ever done by 1 rep. Still not terrific, but a nice barometer of things to come
Cable row (1 arm) 140x19, 115x20, 115xpartialsx7

High frequency 131: amazing weekend. Thank you i feel terrible

I feel like a tank ran over me. My diet, sleep, training, and health have all retro graded weeks. I wouldnt trade this weekend for the entire world. Ive had vacations that were not this great. Every time i think about leaving st pete, weekends like this drag me kicking and screaming back into the fold.

Lets recount the events:
- ana left for nashville. Sad i didnt get to see her, but we texted/talked all weekend. It feels great to miss and be missed
- fri night ichicoro dance night. Friends all bailed by 11. I was having such a great time that i stayed for hours solo
- sat afternoon beach day, competitive volleyball, and acro yoga
- dinner party i was way too intoxicated to be at
- hot tub pt1 at dinner party
- hot tub pt2 at post dinner party dj party
- rough breakfast
- return to alexs pool. Set up a wook shantytown

Workout
So bad
Abs
Ohp 140x4. Barely
Wide pullups

High frequency 130: 3/2/19

Not hung over, but not totally ok either. Strangely horny af. Herro peen. We are in public so stop ok? PEEN. BAD PEEN. BAD PEEEN.
...this everything feels nice

Workout
Abs
-- leveled up to more volume after 2 weeks!!! Sets are now 5/3/2 reps instead of 4/3/2. Shooting to hit 6/3/2 in the upcoming weeks
Wide chinup 30x6
-- still wayyyyy weaker than other variations. Im gonna keep doing them for the difficulty factor
Hspu > dips > decline pu
Cable curls
Banded trap work
Rear delts
Banded neck extension (mehhhh)

The 'i just want to be better' commercials

Article summary: (stealing this statement)
An ounce of prevention worth a pound of recovery.

If i wasnt a slave to marketing before, i sure as heck am paying attention now. Commercials are not selling a product. They are selling an idea, a lifestyle, a paradigm shift. If only i had X, i could make progress, I wouldnt be in pain, she may fuck me, etc etc etc.

The commercials im thinking of specifically are medications geared towards the elderly and the odd 5hr energy commercial.

Elderly something something hurts
These are always somewhat similar. There are less talking heads than in commercials targeting a younger audience (Its a gamechanger, change your life, i cant live without it, who goes on a commercial to be a talking head CRAZY PEOPLE THATS WHO). More so, you will see the actor or actress doing something completely normal.
- Walking with their family
- eating at a restaurant
- pointing at things with grandkids. Lookie here...sonny?

When you are injured, and hurt, and depressed from said hurt, these normal things consume you. All i can think about is how good life will be when i can move and dance and fuck without pain. These normal things are worth everything.

To repeat: an ounce of prevention is worth a pound of recovery.

Im doing now what i should have been doing for years.
- abdominal exercises. Daily
- forearm exercises. Daily
- stretching. Daily
- rear delt work. Daily
- neck strengtheners....not daily but a few times a week

Im about to become a mother fucking bullet proof expert, because ive seen both ends of the pool. The shallow end seems boring until you are drowning.

When do you get hurt? When you get complacent with your training. When you ignore you prehab. Most of all, when you think you can't.

Do your prehab. Do it often. It's not sexy, and it wont directly make you jacked and tan, but it is the key to long term health and stability. If you are hurt, you cant do normal activities or special moves