Training Log: Entry 2444

DEEP WATER BEGINNER Week 3, Workout 3

AM WORKOUT (0310 wake up via alarm)

25 NG chins

Axle clean and push press away 156

10x10 (2:45 between sets)

10 pull aparts between odd sets/5 chins between even

After final set of presses, 50 dips, followed by 25 pushdowns

Lateral raise dropset (no rest)

20x20lbs

20x10

20x5

20x2.5

20xEmpty hands

20 standing ab wheel

Poundstone curls

105xAxle w/2.5lb plates per side

40 reverse hypers

30 GHRs

CONDITIONING

Tabata intervals. First 3 rounds 20lb DB thrusters, next 3 air squats, final 2 20lb DB thrusters

Notes: Happy with this: getting the work in. I’m feeling the Deep Water now: legs are shot and I’m toy soldier walking everywhere. I actually about bit it before the workout even started. My alarm went off, I grabbed my 14 year old dog off the bed and carried him downstairs for breakfast like I do every morning because I’m just that kinda guy, was hobbling down them step by step and ended up stepping on a pair of my kid’s swim goggles that got left on the steps for god knows what reason. Exciting way to start the morning.

Getting into position on the push presses was a little tough with the soreness/stiffness, especially since I’ve quit warming up for them and just start with the workset, but after that things moved pretty smooth. Final 3 reps of the last set were a challenge, but got them knocked out. I may have gone about 5lbs too light on the press weights, but it’s just THAT close to right that I’m ok with it. The rest time manipulation creeps up on you. After that, combination of getting in daily work and prescribed assistance. Right patella is acting up again, but it also felt awesome after a week off, which leads me to believe it’s nothing major.

Conditioning is all focused on keeping my legs moving. I’m trying to learn from previous experiences here and just keep the blood flowing. Like a shark: keep moving or you’ll die.

On the nutrition front: Mrs wanted to hit up our favorite local pizza place for dinner last night, and amazingly I just wasn’t feeling the keto pizza, so I got some wings. Feeling more of that “no room for junk” kinda thing as I’m in this state of constant recovery. And on that note, unbreaded, bone in chicken wings remain amazing. Actually found myself chewing off most of the bone/connective tissue and going for the marrow once the meat was gone.

I’m on a 12 hour shift now. Packed well. Made a turkey breast stir fry with some coconut amminos among other yuppie cuisine.