Morning
- digestive enzyme (i like super enzymes)
- unflavored bcaa
- vitamin d3
Work
- unflavored bcaa
Before bed
- digestive enzyme
- nac
- magnesium
Crazy enough, this is less than ive taken in years. This is cheap, sustainable, and has a noticeable impact. Thats all i can ask for.
The idea is to keep digestion runninf even when fasting. Keep a supply of bcaa protein (no calories) post workout. Things to aid digestion after my big meals at night.
Kettlebell swings
20lbs with blue band, 400 reps
So tired. Been purging things all night. Feels good man.
Sdl with short blue bands
235x9
195x15
-- good sets. Bands are a pain to set up but worth it. Bad thing, i have no idea how much tension is at top
One arm press with pink band
45x9
-- HARD
35x15
25x17
-- Interesting hiw god damn hard this is
- changed to seated and banded. Less cheating and more band tension
Kb swings, monster mini band
Today was the first training session where i failed to get all of the reps i shot for. Fun fact, this session was still incredibly productive despite not progressing. Usually when i fail with some upwards mobility, it's pretty god damn catastrophic. Today, i missed by 2 reps. Whateva. May take me a week. May take a month. Dooooesnt really matter does it?
Overall, noticing better health markers across the board. Fasting daily feels fantastic. Socially its difficult. Mon-fri is easy peezy though.
By health markers i mean:
- conditioning
- injury
- strength
- sleep quality
- sex drive (also, daily morning boners are back on the menu)
Confidence and well being are mehhhhhh but not bad. Mostly i just miss private space sometimes. Will be a convo topic in the near future.
Workout
Orange banded z squats
195x8
165x12
135x17
-- i swear to christ the bands add 100 pounds. 195 is definitely not heavy.
Chinup
32.5x8
17.5x12
7.5x14
Band assisted x ????
-- really enjoyed the band assist lol. Did it as a joke and it ended up being a nicr way to finish out sets. Gives you a great lat contraction without using the graviwhatever machine
Tried french contrast training out and looooved it. Cardio days can now be a mix of timed conditioning, kettlebell swings, and frreench contrast training.
It goes like:
Complex of 4 to 5 sets
20s between exercises
3 to 5 min between sets
Reps per set are argued on the interwebs. Fuckem.
Quality acceleration reps only. No fatigued or shitty practice
Movements
- main
- bodyweight
- weighted plyo
- assisted
I stole this shit right off of mountain dog
5 sets of 4 reps per exercise
Goblet squat x70lbs, explode
Bw jump
Band resisted jump
-- attach 2 light bands from kettlebell to shoulders
Light Band resisted kettlebell swing
Im a fan provided they dont take forever to set up and do not prevent the lift from actually happening.
Resistance bands come in all sizes and strengths, but ive found the most utility with rogues blue and orange bands. They dont add or detract a ton of weight, but they contribute enough to drastically change the lift. Black bands are great for reverse versions of a lift if you so choose.
Favorite band benefit
Train a full range of motion using partial range weights
If you want to train a rack pull, the bar is set X inches off the ground. This is great when you are using a supra maximal weight, but in and of itself there is not a huge carryover to full range of motion unless you are peppering in full range movements as well.
Adding bands, my deadlift may be 225 on the ground, but 315 up top. For someone returning from an injury, this is fantastic. Without having to add weight to the most diffocult range of motion, i still can feel 315 where im the strongest.
I dont see a reason why i would stop using these. They make every movement harder without making them more dangerous. Im not peaking or doing singles. As far as im concerned, lifting without bamds in the future will be more akin to HO HO HO YOU HAVE NOT SEEN MY FINAL FORM.
Movements im using this on right meow:
- deadlifts
- squats
- db bench
- db press
Yesterday was a day of sudden stress sugar, late night eating, and jackin it. Wtf happened...none of that felt good.
Today is a new day.
Workout
Banded sdl
225x11
185x13
-- double mini blue bands
-- first time really doing nornal deads in a while
One arm press
60x4
50x13
40x18
-- fat grip
Acc pulldown
50x12
40x14
Kettlebell swings and jump lunges. Big fan of the jump lunges in particular. Looking for more options that allow me to translate strength into speed and power. Bonus if it helps to rehab my back.
If i end up doing m/w/f lifting, then i can use heavier kettlebells in our side gym.
This week has been nuts. Training has slowed to a crawl. Got my teeth worked on yesterday. Big sandbox today. Fasting daily until dinner (actually loooooooove this).
Ok, fasting. Not really sticking to a guideline at the moment. 1 to 2 meals from 6p-10p. Focus on protein and fat. Loosen up on the weekend to carbs (but keep them separate from fat).
Reverse pyramiding to maintain muscle on this cut. I expect to gain a small amount of strength because ive been out of the game for so long. More accurate to say im going to regain strength i had before. Adding bands where i can cause why the fuck not.
Workouts
Zs 165x10, 135x12, 105x15
Chin 25x8, 10x10, bwx14
(Pink band) zs 175x10, 145x12, 115x14
One arm press 55x8, 45x12, 35x18
Sticking with one arm presses until left shoulder stops being an asshole
Not sure where my post from yesterday went. Noooooooooooooo
Feeling great overall energy wise. Sex drive is up and down like a yoyo. Removing supplements has been a good change overall.
Workout
171
Abs
Trap hp 215x10x3
-- still not hard but aggravates my lower back some, take a break
Trap row 4xamap
Leg curls
172
Abs
Chin 10x5x8
Kb swings
Shoulder acc
I need to find something else other than kb swings. Theyre great, but im used to them. The point of conditioning workouts is bulletproofing and staying in shape.
On staying in shape, i actually feel pretty god damn good. Diet is of course a factor (24hr fasts ftw) but i feel solid and in control. The fasting side has been super nice. 20+ hour fasts are kind of easier than 16. The hunger comes and goes in tiny waves. Im going to fucking feast later, so who cares (i ate the entire world last night).
Workout
Abs
Kb swings ss
- Lat pulldowns
- tri band pushdowns
- cable rows
- rear delts
- band bi curls
Neck side 1x50 7.5lbs
Focus on the squeeze for all super set stuff (especially back). This is not for strength, this is for getting blood in the muscles and tendons. Goal is both hypertrophy and bulletproofing. Doing 20 quick reps is not the goal here.
Feeling much better post the weekend. Good sleep. Fasting until dinner as often as i can to undo some of the damage ive done.
Workout
Abs
Trap bar high pull 205x10x3
- forgot to do 195, whatevs
- remember to pull with back and traps first. This is a surprisingly good bicep builder (allegedly, i just feel it a ton) but they arent the main drivers
- 1min rest
Prowler pushes x4
Ss
Trap bar row 135x3xamap
Sex drive is shitty. A lot of that is self induced.
- weekend sugar
- weekend drinking
- fucked up with porn
This last was is frustrating af. It was a few weeks since my last relapse. The combo between carb free and porn free was leaving me horny af. Why did i relapse? Boredom? Tired? Depressed? Bleh.
Workout
Abs
Shoulder rehab
22min conditioning ss
- bw pullups
- band pushdowns
- cable rows
- rear delt raises
Neck curls 20lbs 1x50
Band rdls
