High frequency 152: dan john 7 4/27/19

Catching the keto bug again. Fat is just so damn tasty bruh.

Workout
500 swings
Chinup 40 x 30reps

High frequency 151: dan john 6 but i am le tired

So tired. The woman will be the death of me. Mustnt stop. LOOKS LIKE YOU NEED A MED KIT SOLDIER LET ME WRAP YOU UP.

Workout
500 swings
50 btnp at 65lbs
Neck curls

Shoulder still hurts, but motion is lotion. I tried btnpp (nope), floor press (nooooope), then settled on light presses behind the neck with a wide grip.

High frequency 150: dan john 5 4/23/19

Worked out yesterday as well, but left leg started to feel hot and i quit the session. Finished up the volume this morning.

Relapsed hard into pornogg sunday. Ill tell ya man, it felt like shit. I had things to do and a day to do them. Nope. Instead i did nothing. Monday likewise was awful.

All in the recovery, but it's so weird how addiction raises its head. It tells you it's ok. That this is fun. That this wont hurt anything. Short term, addiction is right. In 2 days ill be right back where i want to be. But long term goals are collections of short term goals. Axe too many of these goals amd the long terms are fucked.

Workout (over 2 days)
Kettlebell swings 500 reps
Parallel chin 60lbs x 30reps
--do not increase weight yet. This wasnt hard but also not easy

High frequency 149: 4/20/19 dan john 4

Today was the easiest yet. Weird considering i was out late drinking. Then, immediately came home and ate a billion garbage carbs. Fat. You fat son.

Bloated af. Gross.

Last night out was actually amazing. Couple of things. Saw an old flame who had recently moved back into the country. Seeing her out an about a few years back would have been painful af. Last night when i found out she was married to the dude she had been seeing after me, i hugged tue fuck out of both of them. I was surprised how genuinely happy i was for them. This is great, so so great. Im in an amazing place right now and i love it.

Also last night, an older woman (def in my age range cause cmon) was macking super hard. I admire the direct approach, but even if i was interested and not involved already, im dogshit at responding to it.

Workout
Kettlebell swings 500 reps
--5x(10,15,25,50)
Rear delts 150 reps
--5x(5,10,15)

I wanted to do hspu, but my left shoulder has beem feeling shitty. Going to stick with pulls and rear delts until it feels better.

High frequency 148: dan john 3 4/19/19

Couple of notes...
- still tired af
- sex drive is, fine. There when i need it
- back feels amazing!!!!!

This is still really hard.

Workout
Kb swings x 500 in 5x(10,15,25,50)
Chinup 30x30 in 5x(1,2,3)
Stretches
Some rear delt work

Next press will be a hspu. Loading will be difficult given my setup, so i can try for more reps instead of weight or rom.

Try1: 1,2,3
Try2: 2,3,4
Try3: 2,3,5

High frequency 147: 4/17/19 dan john 2

Holy fuck today was hard. I had to take longer and longer rest periods near the last clusters.

The good news is i can see some long term potential with this as a mesocycle. Do one month for fat loss and conditioning, then 1 to 2 weeks of strength. Repeat the fat loss with a slightly higher weight. Or...fuck the strength entirely. I can get a pretty damn great workout with my rings, a rig, weights, and an adjustable kettlebell.

In either case, im excited to see what i accomplish after 20 workouts.

Im still coughing shit up. At this point, it's literally dried mucus stuck trying to get out. Im coughing it up in chunks instead of wet sacks. 2 things drives this: sex and conditioning. I literally coughed out 5 giant chunks that must have been queued up.

Workout
Kb swings x 5 rounds of 45lbs
10, 15, 25, 50
Dips 2, 3, 5 reps

High frequency 146: 4/16/19 danjohndanjohn

Seeing myself dive back into the annuals of my programming being too complicated. Each training session has chased strength, hypertrophy, conditioning, and fat loss. Everything is getting slightly better or slightly worse, sp lets max one goal instead of 4.

The next 20 workouts will be dan johns 10,000 kettlebell workout. The goal is fat loss. Go.

https://www.t-nation.com/workouts/10000-swing-kettlebell-workout

Workout 1
Abs
Kettlebell swings 10,15,25,50 x 5 rounds
Ring chinup 50lbs x1,2,3 x 5 rounds interspaced with kb swings
Stretch

Kb 500 rep
Chin 30 reps

High frequency 146 and 147: 4/11 and 4/12

STATS (getting back into this)
Sex drive: Low walking around. When Ana is here high af. Bless you girl.
Confidence: Medium
Energy: Medium/low

Interesting change to be honest. I may still be kind of drained from 3 things:
- being sick
- not switching exercises enough
- using higher reps for presses

I like the idea of linear progression, but if it has a longer term effect on everything else I may scrap it (for presses only). That aside, there is something so so much fun about hitting a max single press. Conversely, there are a number of presses where a max single doesn't really lend itself well (see: dumbbell pressing).

Workout 146
Chinup 45x7
--way worse than i was expecting
HSPU
--terrible, but im still sore af

Workout 147
Abs
Push press 165x3
--hahahahha are you kidding me???
Wide BW Chinups
BSS Leg Leg 90x13,8,5
Triceps
Rear Delta

High frequency: 4/10/19

Punch the clock day. Nothing great or bad.

Workout
Db push press 60x9
Bw chin x lots
Bss right 80x9,5,4
--wayyy easier  with dumbbells.in hands
Tri ext
Rear delt

High frequency 144: 4/9/19

I dunno how i feel at the moment. I generally felt better a few months back when i did less volume on my daily lifts. Max daily singles were fun and easy to regulate. They also left me feeling energized at the end of a session. Buttttttt, i also gained less overall muscle and strength (even if my expression of strength was still a+).

I used my assistance to fill in volume. Legs are new altogether.

This may be a good time to decrease volume or cycle exercises (leaning towards the latter, hellllooooo push presses).

Also also, i like the idea of returning to opposite assistance on the mains day. This means pull assist on push days and vice versa.

Alsox3, abs come first dumbass. Doing them last means no energy.

Alsox4, dance practice at night. My gas tank is low and it shows.

Workout
Parallel chin 65x4
--terrible
Bss left 80x15,8,7
Bw chins 10,8,6

High frequency 143: a joke, not great

Shoulders are still super sore from the weekend. Not a great session.

Workout
Ohp 155x1
Good morning 45x20,13,7
-- fine i guess. We shall see how i feel tomorrow
Hspu x4 lolol
Triceps
Start to do abs but my back felt shitty

Bruh you got fat again.

High frequency 142: less sick

Workout
Chin 55x8
--not bad considering the sick
Bss right leg 70x13,8,7
Cable Row 3 sets of whatever
-- i like doing these in the same day as chins. Possibly alternate assistance with light pulldowns or pushdowns, or pullovers
Cable curls
Rear deltz
Stretch

High frequency 141: 4/6/19

Been sick past few days. Thanks miami and chet. Been rethinking how to position both rest pause and legs training. Full body is my jam, and rest pause on upper body movements has been burning me the fuck out. We shall see.

Workout
Ohp 120x9
--terrible, but ive been sick so whatever
Bss left leg 70x17,9,8
Hspux12 > pu x23 > decline pu x20
Rear delts
Tricep pushdown
Stretch

Rest pause and linear progression

Beem digging deep into the body cavity of rest pause these last few weeks, and im enjoying what ive found.

Pros
- increased strength and hypertrophy
- allows me to milk a single exercise longer

Con
- recovery is seriously impacted. Since im training daily, push/pull is no longer an option

Previous to rest pause, ive been using straight linear progression. Increasing the weight every session while shooting for the same or greater reps (knowing that eventually theyre going to drop).

This too has been working well, but ive seen a rapid dropoff on reps a little too soon. Also, working with higher reps means i never really burn out or get that heavy until i hit a wall.

Rest pause grants me more volume per main exercise without breaking the bank.

What im using
- Hit a set at your working weight with as many reps as possible. Stop when a rep loses most of its speed or form breaks down
- 15 deep breaths
- repeat a set with the same weight
- 15 deep breaths
- repeat this cycle until youve done enough reps between sets 2-??? to equal the reps from set 1

Example session 1
Ohp 135lbs x 12
15 deep breaths
Ohp 135 x 4
15 deep breaths
Ohp 135 x 3
15 deep breaths
Ohp 135 x 3
15 deep breaths
Ohp 135 x 2

Example session 2
Ohp 140lbs x 11
15 deep breaths
Ohp 140 x 5
15 deep breaths
Ohp 140 x 2
15 deep breaths
Ohp 140 x 2
15 deep breaths
Ohp 140 x 1
15 deep breaths
Ohp 140 x 1

Change exercises when you are unable to increase weight on the bar

Routine
Day1 Vertical press
Day2 vertical pull
Day3 legs
Day4 horizontal press
Day5 horizontal pull
Day6 legs
Repeat

All days start with abs and end with conditioning
Press days:
- follow main press with triceps
- follow triceps with light rear delts
Pull days
- follow main pull with biceps
- follow biceps with hspu drop set (hspu > pu > decline pu)
- follow hspu with light rear delts
Legs
- follow main legs with hamstrings or glutes

High frequency 140: 4/1/19

Back from miami music week. Feeling worn down but not too terrible.

New strat for festivals is:
- meat salads
- propel
- airborne

Instead of backloading these events, i need to work on building the house of cards first.

Workout
Abs
-- so hard today
Bss goblet 65lbs, rest pause
- right leg x14,9,5
- left leg x15,8,7
-- makes more sense to do both legs together. Cutting out other assistance so i have time
Rowing 5 rounds 40/10
--rough