Training Log: Entry 3050

AM WORKOUT (0425 wake up via alarm, gave myself 20 extra minutes of sleep)

**JUGGERYOKE** Week 2, Workout 4: Arms

GIANT SET (skull-curl-ab/pull)

Axle Skull crushers

10x53lb+miniband

9x10x53+monster miniband

Axle reverse curls

10x10x53

Standing ab wheel (odd sets)

3x6

2x5

Band pull aparts

5x20

CONDITIONING

https://www.youtube.com/watch?v=S2cRpplTRwM

16 rounds at Tabata intervals

20 seconds of carrying 100lb keg between short distances

10 seconds of 5 count burpees

Notes:

* I like how easy this day is to log.  In general, I appreciate the structure that Jamie has laid out in this protocol.  You train 5 days a week, but 3 of the days are soul crushing and 2 are more active recovery style with an emphasis on arms.  I’m waving my sleep as a result, getting more on the shorter days.  Still embracing the moments that I am “sleep seeking”.

* The band on the skull crushers definitely has some potential.  It was allowing me that little bit extra I needed to get in a slightly better pump, and I could feel the effects of it toward the end.  And give how sore my forearms were for days after this workout last time, I know the reverse curls are working their magic.

* My abs are absolutely ripped up from yesterday’s ab wheel work, and this just continued it.  Been good to keep the training hard on them.

* Right knee seems to be moving in the right direction.  Still aches, but I’ve got better movement.  Tomorrow will be the big test with the 15 singles.

* I like what I came up with for conditioning.  Intensity wasn’t quite what I wanted, but perhaps pushing it for more rounds would do it.  Alternatively, if I replaced the burpees with those full ROM KB swings I’m sure I’d be totally gassed, but I like getting in the level changes, push ups and squats.  

* Last night before bed I saw veins popping out all over my midsection and obliques.  Though I skipped my carb-up last week, I’m not nearly as flat as I usually am.  I’ve really been playing up my dietary fats this week, and I’m wondering if that’s been the missing variable.  This experimenting with nutrition continues to be pretty enjoyable.  It’s fun to discover new things.

* Skipped out on TSD last night.  It was the right call with the knee.  Sometimes it’s easy to be hard and hard to be smart.

*  I forgot to mention: big props to my dad, who has lost 32lbs since 13 Jul using a ketogenic diet.  He and my Mom are coming to visit this weekend and he's made it intent that he's sticking with his protocol, so I'm already coming up with meal ideas to suit us all.  Lots of piemontese ahead.  I've actually got some bone in beef chuck short ribs thawing out for my lunch tomorrow, since I have the day off.

PM WORKOUT

3 mile walk with the family