Monday, March 18, 2024

 Training Log: Entry 3205

AM WORKOUT (0416 natural wake up)


**DOGGCRAPP** Week 2, Workout B2






KB Curls

10x22.5

10x27.5

11+6+6x32/5


90 Second Bicep Stretch


Hise Shrugs

10xBar

10x175

10x285

15+9+8x355 


90 second axle trap stretch against short light band (use heavier band next time)


Buffalo Bar Calf Raise

10xBar

10x175

10x285


90 second calf stretch


Buffalo Bar Squat

10xBar

10x155

4x225

6x315

20x245


90 second quad stretch


SLDL

10x135

10x185


45 second per leg hamstring stretch


END OF REQUIRED WORK


3x10 standing ab wheel


Notes:


* Back at it, and honestly feel like I haven’t skipped a beat.  Definitely had the most anabolic deload possible before this.  Still had my weekly carb up last night as well: spaghetti with bison, some sourdough garlic bread and some homemade cookies that I topped with that honey I picked up in Cozumel.  Was totally fueled up to tackle this as a result.  My current way forward nutritionally is to famine for the next 2 weeks, so I can re-establish a baseline and get back in touch with hunger after a full on week of feasting to maximal capacity.  With Easter coming up, there will be more feasting opportunities ahead, and honestly I’m “over food” at this point.   All that said, we’re doing Texas Roadhouse tonight for a fundraiser for my kid, so I’ll still have room for larger dinners, but fasting leading up to those meals will be the way forward.  I have some more thoughts on that I’ll compile when I have the time.


* KBs were a great new element for the curls.  They rotate in the hand.  On that note, I may wear gloves next time, as it was a little rough on my palm.  They’re also a little quicker to change out compared to DBs, as there is only 1 locking pin to deal with.


* Hise shrugs are always awesome, and I like how it got me using a heavier load on my back before squats.  I may work to hold the top position a little longer next time.


* I need to use a more stable platform next time for the calf raises, but I still got in some good reps out of that.


* Pleased with the effort on those squats.  I most likely could have eeked out another rep on the set of 315, but this gives me a little running room to beat the logbook.  That set of 245 had a slight hiccup with me needing to cough/clear my throat.  I’m trying to knock out the reps quickly, rather than stand there forever with the bar on my back, as this is supposed to be a quad builder vs a full on body builder.  But that set of 20 was legit: I felt my quads wanting to quit at the end there.


* Totally mailed in the SLDLs.  My back couldn’t handle it.  Those dudes that did SLDLs after 20 breathing squats back in the day were made of hard stuff.  Dante knew what he was doing when he recommended only using the SLDLs with non-back heavy quad work.  I’ll most likely change this out next time, might use the reverse hyper.  My back was also too torched to do a decent stretch.


* Still good to get in those ab wheels.


Sunday, March 17, 2024

 Training Log: Entry 3204


Alright, first, the boilerplate stuff: I trained today





(5) Axle Mat Pulls
10+5+4x405+chains


My abdominal circumference certainly grew a little, as my belt was tight, but that meant MORE strength on the pull, so that's cool.  Felt my right glute twinge just a little on the second set of pulls, but I think that was primarily ring rust.  Tomorrow we get back to DoggCrapp for earnest.


Now the fun stuff


**CRUISE WRITE UP**


I left on Friday, 8 Mar with WAY too many flight delays and didn't arrive in Orlando until 0130, and didn't get to my hotel until 0240.  Slept until about 0800, we walked to a nearby Denny's where I did a "build your own grandslam" of 6 softboiled eggs and 4 sunny side up, to kickstart the egg count at 10.  Boarded the Disney Fantasy at around noon, debauched myself at lunch with 6 lambchops, copious steak and all sorts of other meaty goodness.  I went through a 3 week famine phase before this and intended to rebound/recomp as hard as possible for the week I'd be on the ship.  Thus began my process of "eat until food sounds like a bad idea, walk around with a 8 month food baby until it goes away, repeat".  I was QUITE a site walking around the pooldeck with a bloated/distended gut and set of abs at the same time.  Suddenly the look of those pro-bodybuilders was making sense to me: to eat THAT much food to be that big is gonna mean having QUITE the gut.



Some "round 1" breakfast plates.  I ALWAYS got at least seconds


The Mrs and I had a special brunch together the next day (day at sea), which was something like 5 courses wherein I ordered 2 of just about everything there.  Because the meal stretched out to over 2 hours, I actually reached fullness early on compared to when I just sit and eat and eat and eat, and at the end I had to leave a few bites of steak behind, but everything there was delicious.


I won't go on too much more about food, as it's all about the same, but I'll stress just how much food I was taking in at every meal of every day, to include the copious amount of butter I was using with each meal.  It was taking a page from the Saxon trio.  But along with that, the dinning staff were absolute ballers, and they got concerned when I would order dessert.  When I explained to them that I preferred meat to dessert, they started brining me out TRIPLE portions of the meat on the menu.  So I got 3 servings of prime rib one night, 3 servings of strip loin, 3 servings of rack of lamb, etc.  Keeping in mind: I was ALREADY ordering two to three entrees each dinner, alongside double appetizers and occasionally a soup.  And, often, the servers would just bring me out something I didn't order, saying "we thought you might still enjoy this".


My kid documented my "steak and egg" total: I ended up at 102 eggs and 54 steaks for the whole cruise



Fun aside: I was eating a LOT of salmon on this cruise, and I one point said "I must have bear in my DNA, because I LOVE salmon", and my amazing Valkyrie of a wife said "Weren't berserkers supposed to have channeled bear spirits?  That would explain things".  I married up gets.



On the cruise itself, I got to explore Mayan ruins in Cozumel, wherein I learned that the Cozumel Mayans did NOT engage in human sacrifice: their population was so small that agriculture was non-viable, so they survived off hunting and honey from a local stingless bee (which I ended up purchasing...the honey, not the bee).  OG carnivores: I wanna learn more about them.  We also toured a Mayan chocolate company, that made chocolate in the traditional style.  That was fascinating to watch.


After that, we went to Grand Cayman, and basically just got off the boat so my kid could check another country off their list.  Walked around a little, did some shopping, went back. 


We went to Jamaica and did some ziplining.  That was a blast.  Also tried some jerk pork and chicken and found out I still have a decent spice tolerance.


Disney's Private Island was an absolute blast.  We started the day running the Castaway Cay 5k, which was the first time I'd run...in a year?  Maybe.  Speaking of, I have to run 10 miles in about 2 weeks, so that's cool.  After the run, we went parasailing, which is something I did once when I was 16.  All 3 of us got to go up at the same time, which was amazing.  I then did some open ocean swimming, which I no joke don't think I've swam since college, and I've become significantly less buoyant, so it was an AMAZING challenge.  My heart was going like a jackhammer.  I honestly got hooked on that: it was an absolute blast, so much so that, I did a bunch of it BEFORE we went to the on beach BBQ buffet and I ate almost an entire rotisserie chicken alongside 3 burger patties, a hot dog, some ribs (had to towel the sauce off it) and some brisket, then went right back into the ocean to try to swim off the food baby, since I felt like a beached whale.  





That beach photo is of me in the wonderful afterglow.


We had some incredible shows on the ship as well: Aladdin, Frozen, Disney's "Believe", and some other great performances.  My kid had a blast, the whole experience as magical.


I DID manage to get in some workouts too.  I'd start each morning with a killer tabata workout: 15 prisoner squats on the 20s and 10 push ups on the 10s.  When I first did it, I'd peter out around round 5, but by the end of the cruise, I could get all the way through.  We also ONLY took the stairs, never the elevators, wand frequently got around 15-20k steps a day that way, with our beach day being about 26k steps.  I snuck to the ship gym a few times, when we had downtime, and did 1 "GI JANE" WOD in about 17 minutes (had to legit jump to get the pull up bar this time), one bro pump workout of DB seated overhead press down to DB flat bench (taking the bench down an incline notch each set) and a bunch of lat pulldowns, and one legit DC Day B workout using machines and dumbbells, culminating in me doing the entire stack of the machine leg press for 10 reps, then knocking off 100lbs and doing a 27 rep widowmaker.  Otherwise, lots of walking on the pooldeck to get in some sun.


I honestly could write more and more, but it was just a great time all around.



Oh yeah, forgot: I bought the PERFECT shirt on the cruise as well




Friday, March 8, 2024

 Training Log: Entry 3203

AM WORKOUT 1 (0520 wake up via spouse alarm)

**DOGGCRAPP** Week 1, Workout A2



DB flat bench
20x20lbs
20x40
10x70
13+4+5 (failed 6th)x90

90 second dip stretch 105lb

Behind the neck barbell press
10xBar
8x55
15+5+4x98

90 second shoulder stretch

Close grip axle bench lockouts
10xAxle
10x135
1x245 (ego)
5+3+3 (failed 4th)x205

BREAKFAST

AM WORKOUT 2 (0730)

NG chins
10xBW
5x1 set of chains
7+4+3 (failed 4th)x2 sets of chins

90 second 55lb hanging lat stretch

(6) Axle mat pulls
3x175+chans
1x315+chains
10+4+4x405+chains

60 second per side 115lb DB lat stretch


END OF REQUIRED WORK

3x10 standing ab wheel
50 band pull aparts


Notes:

* Again, weird schedule, but that's why this is a pilot week.  I went lighter on the dumbbell bench than I wanted, but it turned out to be the right call.  Forgot that most of my plates were still in my vest, so couldn't go up to 100, but 90s hit just right with the ramp up.  Still like the dip stretch for easy set up and safety.

* Behind the neck press is always a crowd pleaser.  Just old school.

* I liked getting in those heavy lockouts.  Really trying to balance each training session.  Since the dumbbells are light pressing, this allowed me to get in heavy pressing but still keep the focus on the focus.  Also nice to be able to go to failure without worry.  On future workouts, I'm going to make it a goal to hit failure on each section of the rest pause, but for now I'm endeavoring to at least hit it on the final.

* Broke things up after all the pressing, came back and finished the pulling.  The chains allow for a different loading pattern, which is a nice variant if I'm going to be doing primarily chinning for my vertical pulls.

* Worked my ROM progression into this workout, and I think that may be a way forward: on weeks where A workouts end on Fridays, I can include this.  Other weeks, hit it up on Saturday.  Sure to make me grow.  

* Wimped out on the final stretch for my left lat.  Only 40 seconds.  These workouts are still running a little longer than I care for, but there's room to pick up some slack.

* Travel day.  Gonna try to get in a walk at some point.  

* On those mat pulls, I switched to my traditional ironmind straps and they worked SO much better than either of my dedicated axle straps.  Really feel like a chump for not just doing that sooner.  They're not long enough to do my typical strap set up, but they're just high enough quality it doesn't matter.  This is really going to open up a lot of doors with axle pulls for the future.


On that note, my plan for mat pull progression is to really play the long game now.  I did 405 with the axle, then 405 with the deadlift bar, and now I'm doing 405+chains with the axle, and will then do the same with the deadlift bar, and THEN I'll up the bar weight finally and do something like 425 without chains.  I feel like, in the past, I rushed this.  The axle is brutal and paves the way for me to REALLY stretch my legs with the deadlift bar.

Thursday, March 7, 2024

 Training Log: Entry 3202

AM WORKOUT (0540 wake up via spouse's alarm)

80lb weighted vest walk w/dog (approx 40 minutes)

Notes:

* Keeping it simple and staying with the RX to get in that low intensity pre-breakfast cardio.  Suits my work schedule as well.  Will most likely get in some push ups and squats throughout the day as well.

* Right calf is sore from yesterday.  Calves always respond to training, primarily because they don't get much of it.

* I leave for my cruise tomorrow evening, so I'll be able to get in 1 more workout and then whatever I can slum on the ship.

Wednesday, March 6, 2024

 Training Log: Entry 3201

AM WORKOUT 1 (0520 wake up via spouse alarm)

**DOGG CRAPP** Week 1, Workout B1



Axle curls
20xAxle
10x43
10x53
14+7+9x63

90 second bicep stretch

Axle shrugs
10xLight band
10xAverage band
3xStrong Band
12+8+5xStrong band

90 second trap stretch w/strong band

BREAKFAST

Short walk w/dog

AM WORKOUT 2 (0730)

Loading pin belt calf raise
10xBW
10x30
10x50lb (done with the 5 second negative/15 second stretch protocol)

90 second calf stretch w/105lb

SSB good mornings
10xBar
10x98lb
8+5+5x135 (failed on 6th)

90 second hamstring stretch w/24kg KBs

SSB front squat
10xBar
8x115
4x135
4x185
9x225
20x185

90 second quad stretch


END OF REQUIRED WORK

3x10 standing ab wheel
50 pull aparts
Neck harness


Notes: 

* Broke the workout up because of my weird schedule.  Got some quick stuff in before my kid woke up, did the rest after they went to school.

* Shrugs are SO the right call for me.  They slot in perfectly here too.  I'm pretty happy with that stretch I came up with too: I can see that paying off well with deads.  Definitely gotta crack open "Kelso's Shrug Book" and find some other ideas to play with.

* Went a little easy on the calves, since I tend to get STUPIDLY sore in them when I train them hard for the first time in a while.  

* The good mornings hit just right.  135 is always special to me, because it's what Bruce Lee broke his back on.  Really made sure to keep the legs straight and get that stretch.

* I could have gone a little harder on the squats.  The broken up training and eating beforehand had me feeling a little off.

* In general, this was a very well put together and solid day.  Still running a bit longer than I'd prefer, but I AM really getting in some volume on those warm-up sets too.

Tuesday, March 5, 2024

 Training Log: Entry 3200

AM WORKOUT (0520 wake up via spouse alarm)

85x180lb reverse hypers
50 pull aparts
Lateral raise dropset

Tabata interval prisoner squats on the 20s and push ups on the 10

EXTEND FAST

Short walk w/dog

2 mile 80lb weighted vest walk
50 push ups

BREAKFAST

Notes:

* Getting in the low intensity cardio, being diligent there.  Going through a bit of a cold snap this week, so went with the vest instead of maximal sun exposure.  

* Also sticking with my idea of getting in the odds and ends.  Reverse hypers definitely need to stay in my training, and pull aparts are always good for me.  Still digging the daily push ups and squats as well.

* Schedule a little off with work, but was able to push the fast for a little longer.  Just had some bone broth after that initial workout and then some Metabolic Drive after the walk.  

Monday, March 4, 2024

 Training Log: Entry 3199

AM WORKOUT (0420 wake up via alarm)



**DOGGCRAPP** Week 1, Workout A1

Dips
20xBW
10x30
8x55
3x80
8+4+4x105lbs

90 second stretch w/105lbs at bottom of dip

KB Clean and strict press away
15x22.5lbs
10x32.5lbs
11+6+5(failed on 6th attempt)x24kg

90 second shoulder stretch w/axle in the rack

Ultra close grip swiss bar bench
Some wobbles against bands
10xBar
10x115
3x165
6+3+3(failed on 4th attempt)x175

90 second tricep stretch w/axle in the rack

Weighted chins (underhand)
1xBW
8+4+3(failed on 4th attempt)x10lbs

90 second hanging stretch w/30lbs (up weight next time)

Low Handle Trap bar lift
10x175
5x225
5x315
12x405

45 second per hand 115lb dumbbell stretch

BREAKFAST

Short walk w/dog

2x15 standing ab wheel


Notes:

* It begins.  Per tradition, played "The Downward Spiral", and it carried me through the whole workout, which meant this ran a little longer than I'd like, but part of that was fumbling around on the close grip bench set up.  I can tighten it up a little.  In general though, this was a refreshing change of pace, and I got in a pretty decent pump.  The stretches were really the game changer, which was the thing I was the least enthused about, but hitting them after those top sets got me a ridiculous pump and they were honestly the most difficult part of the workout.

* Dips are always money.  Any time I can include them in a workout, I'm pleased.  The dip stretch worked great too.  KBs hit right on the presses.  Shoulder stretch was adequate.  Close grip swiss bar is a little bit of a circus act, but I think it will be good for me.  I'll stick with chains or reverse bands for accommodating resistance in the future, or the slingshot.  Bands might be viable on a press where I have a stronger starting position.  I was caught off guard with how fatigued I was when chins rolled around: the stretching seemed to really have me blown away.  I need to up the weight on the hanging stretch: straps really change that up for the better.  

* I changed the original plan and went with trap bar lifts for the back thickness, and I honestly might just keep that sort of approach through the program vs employing rows.  I appreciate how it sneakily turns this into a full body workout, and I can get a little strongmanny with it and include a variety of different pulls/implements.  But rows are still an option if needed, and I could even double up and do a set of some sort of pull AND a set of a row.  In retrospect, I should have done 2 sets of trap bar lifts, but time was running short on me, which is always why I cut the weighted stretch in half.  Come to think of it, this sets itself up well for a set of trap bar pulls and then strip weight off and do trap bar rows.

* Got in some ab wheel after the workout.  Direct ab work is good for me.  Ideally I'll get in some isolation finishers like pull aparts and lateral raises too.  Might be worth waking up 5 minutes earlier to get it all done.

* Responding well to the carb up yesterday.  I forgot that I skipped it last week, and it was starting to show: definition was washing away and I was looking flat.  It's so funny how backwards it is: the instinct is to famine HARDER when that stuff happens, but instead it's a sign that I need to have that family feast.  Extending the famine for the remainder of this workweek, with my cruise kicking off on Saturday.

* Start of crazy work schedule today: 1400-2200 shifts.  The plus side is that I'll be able to get in some more walking with my downtime.