Training Log: Entry 3240

AM WORKOUT (0406 wake up via dog)

**DOGGCRAPP** Week 7, Workout A1

DB Bench

20x20lb

15x45

10x70

20+5+3x90

70 Second weighted dip stretch w/105lbs (tapped out)

Behind the Neck Press

12xBar

10x65

8+3+3x125

90 Second shoulder stretch

Close grip axle lockouts

20xAxle

10x136

3x186

8+4+3x211

90 second tricep stretch w/57.5lb KB

NG Chins

8xBW

5x1 chain

8+3+3x2 chains

90 second hanging lat stretch w/105lb

(5) Texas Deadlift Bar Mat Pull

4x135+chains

1x315+chains

15+4+4x405+chains

30 second per side 115lb lat stretch (tapped out)

3x10 standing ab wheel

Notes:

* Training motivation was solid for this one today, despite getting woken up by my dog.  Schedule was a driving factor: Mrs needed to leave early today and I wanted to be able to see her off before she got out of the house, so getting in the gym and not screwing around was high on the list.  Having the mat pulls at the end of this workout helps as well: it’s actually something I care about putting effort into.  

* Made progress on everything except the chins.  I added a set onto the chins to allow a form of progress, and given that my bodyweight is going up, that’s a variable as well.  I DO have means of doing lat pulldowns in my gym, but it’s a short rom and not a great stretch, so it’s not high on my list.  I suppose rack chins would be a consideration.  But all that said, I got a really solid pump in my lats from the chins today, so I seem to be accomplishing the goals I need.

* Though I haven’t hit the 30 rep mark on the DB bench, I think I’m going to up the weight next time.  I got a 2 rep PR today, and I’ve been making little chip shot PRs each workout, but it’s getting pretty exhausting, and I feel like adding a little more weight will promote more growth than trying to get those final 3 reps.  

* Incredibly pleased with the mat pull performance.  Last week was a bit underwhelming, and it seemed like some pre-existing hip pain was the driver.  I was far more fatigued coming into this, feeling pretty wiped from the workout leading up to it, but got 15 reps on that first pull and felt VERY strong through it.  My left bicep played nice too: past few times it’s gotten a little tight on the pulls.  I really dig the progression I’ve come up with for this: do the weight on the axle first, then switch to the deadlift bar and go for broke, then add chains back to the axle, then chains on the deadlift bar, THEN we up the bar weight, strip the chains, repeat.  This is going to allow me to progress on it for a LONG time, vs my typical issue of racing to a stall.

* Was lacking fortitude on the weighted stretches today.  My chest just got in a bad way on the dips, and after those mat pulls I was absolutely toast.

* We’re going to have some wild weather these next few days, so walking is going to be at a minimum.  Tang Soo Do tournament tomorrow is honestly going to be pretty low activity, but good family time.

 Training Log: Entry 3239

AM WORKOUT (0410 Wake up via alarm)

75 KB swings w/55lb bell

2 mile walk w/80lb vest

.75 mile walk w/o vest

50 band pull aparts

Breakfast

Short walk with dog

Notes:

* Training motivation incredibly low this morning.  Alarm went off and I spent a solid minute contemplating rolling back over and sleeping in.  I’m pretty sleepy in general, despite getting some good sleep.  There is a possibility I am getting sick, although aside from sleepiness and a bit more body fatigue than usual I don’t have any other symptoms.  With it being just a walk day, it may also  have been part of the issue: hard to get excited about it, but I knew it was ultimately good for me, and I’m trying my hardest to remain as compliant as possible with the training (outside of having swapped out the forearm work).

* It started to rain toward the end of my 2 miles, and I was wearing my vest with iron plates, so I booked it back home, shucked it off and did the rest of the walk without the vest.  Still moved at a 3.0 pace this whole time, which is good to see.

* We got in a 4.5 mile walk as a family yesterday.  I’ve been going shirtless, getting maximum sun exposure.  I’m glad my kid isn’t too embarrassed about that.

* Another Tang Soo Do tournament prep night tonight.  Tournament on Saturday.  I will be doing open hand forms, weapon forms (long staff/bo/bong depending on your language) and sparring.

 Training Log: Entry 3238

AM WORKOUT (0409 Natural Wake Up)

**DOGGCRAPP** Week 7, Workout B1

Axle Curls

20xAxle

10x43

10x53

17+8+7x68

90 Second bicep stretch

Axle shrugs

20xAxle

10xLight band

10xAverage Band

14+5+4xStrong+Miniband   

70 second trap stretch w/axle+strong and miniband

Belt calf raise

10xBW

10x30

12x80

90 second belt calf stretch w/105lb

SSB Good Morning

10x65

10x98

13+6+6x148

90 second hamstring stretch w/40kg bell

SSB Front Squat

10x65

8x115

4x135

4x185

6x255

17x205

90 second quad stretch

BREAKFAST

Short walk w/dog

Notes:

* Training motivation not super high, but solid.  Whereas I have “it’s just upper body day” for the A days, this morning I told myself “The squat is the only hard part” for this workout, and that was enough.  Got up a minute before the alarm, which seemed like a good sign.

* Progress all around.  Very solid bicep pump, and the stretch afterwards was agony.  Really pushed the good mornings hard.  I had a goal to die on my feet with the front squats and it happened.  I was actually so exhausted that I failed the eccentric.  Part of that was my right knee was just being pissy all morning, so I was using a much slower eccentric than I prefer, which was really taxing.  And, once again, I made it a goal to keep my heels touching on the front squats, so it was super close stance and very quad focused.

* Looking pretty lean.  Always fascinating how it happens during the feast.  Part of me is thinking of just getting back to a traditional Apex Predator approach over the summer vs Feast and Famine.  I’m visiting my in-laws at the end of May, and maybe I’ll let that be a decision point.  It will also be my first “cruise” on DoggCrapp.  Thinking I might do Murph while I’m there, and otherwise just stick with walking and bodyweight stuff.

* I really do feel like the increased walking prioritization has been a big part of that.  With so few carbs in my system, I just run on fat whenever I do any activity, especially with such low intensity.  Been an interesting pivot to downprioritize intensity so much, but it honestly is suiting my appetite for training these days.

* Tang Soo Do last night was very technically focused.  Lot of weapon work.  Not much activity.

 Training Log: Entry 3237

AM WORKOUT (0410 Wake Up Via Alarm)

75 KB swings w/55lb bell

2.55 mile walk at 3.0 pace w/80lb vest (outside)

65x230lb reverse hyper

50 pull aparts

Neck harness

Lateral raise dropset

BREAKFAST

Short walk w/dog

Notes:

* We had some lightning storms this morning, so I went with my CAP barbell vest vs the Ironmaster, since the former uses sand instead of iron weights.  Seemed like the smart call.  It sits a little differently, but it’s still heavy.

* Focused on picking up my pace, and ended up at .3 faster than average.  It matches how fast I’ve been walking on the treadmill.  Wonder if I’ve engrained a faster walking pattern.

* Got in those odds and ends movements.  They all add up and help me feel good.

* Legit had an inclination to do log Kalsu this morning.   Stuck with the plan, but it seems I’m getting the itch to do some crazy stuff.

* Tang Soo Do is on the schedule for tonight.  With our tournament coming up, it’s most likely going to be a prep class: low impact.

 Training Log: Entry 3236

AM WORKOUT (0410 wake up via alarm) Been getting VERY good sleep for a while now

DOGGCRAPP Week 7, Workout A1

Dips

20xBW

10x30

5x55

3x80

5+3+3x117.5

90 second weighted dip stretch w/117.5

KB clean and press away

20x22.5

10x30

12+5+5x55

90 second shoulder stretch

Extreme Close Grip Swiss Bar Bench

20xBar

12x75

7x165

7+3+3x185

90 second tricep stretch w/55lb KB

Underhand Chins

8xBW

10+5+4x15

90 second hanging lat stretch w/105lb

Trap Bar Lift

10x175

10x245

5x335

11x430

60 second 115lb DB stretch

3x10 standing ab wheel

BREAKFAST

Short walk w/dog

Notes:

* Yet again, training motivation is high. Although I should cage that: I’m ready to do THIS training at this time, but I definitely don’t have that compulsion I used to have to train ALL the time. Multiple times over the weekend I saw an opportunity to get in a short sprint workout, but really thought to myself “I don’t want to do that”, so I didn’t. I’m finding that this is what I have a stomach for these days: 3 days of hard lifting, walking whenever possible, and maybe a few short sprints. But it was nice to get this knocked out this morning so I’d have my evening free, because the past 2 times this workout rolled around I ended up sleeping in instead.

* In that regard, I was curious how performance would match up, but I absolutely crushed it. I went up on weight for the dips, KB press and trap bar, and beat previous records on the swiss bar and chins. The trap bar was especially delicious, as I was able to up weight and match my previous record on reps with the lower weight, which, again, was set under more ideal circumstances. Definitely left some blood on the barbell there.

* Goofed on the swiss bar bench and did the math wrong initially. That set of 165 I had in my head as 185, but when I went to press it I could tell it was too light. Called it an extra warm up set.

* Just a good day overall. Might be able to get in a walk this evening. Doing my carb up meal: looking like some bison spaghetti, sourdough and some cookies/brownies.

Oh yeah, I came up with an idea that I'm sure I came up with before, but DoggCrapp/Super Squats hybrid.  Still train 3x a week, but change the movements each workout (A-B-C, A-B-C, etc).  Smaller jumps up in weight each week, allows the program to be run for longer, still brutal.

 Training Log: Entry 3235

Quick weekend summary: lots of activity, over 6 miles of walking, lawn work, some shorter sprint style workouts.

Got in mat pulls with the texas deadlift bar.  6 mats, 13+5+4x405+chains

Tonight, I made all the steaks.

Piedmontese bavette and filet mignon, then venison tenderloin and chops.

 Training Log: Entry 3234

AM WORKOUT (0410 wake up via alarm)

**DOGGCRAPP** Week 6, Workout B3

Band Curls

15xMiniband

10xMonster Miniband

6x2 minibands

11+6+5xMonster+Miniband  

90 second bicep stretch

Viking Kelso Shrugs

10x25

10x50

10x75

12+6+6x150 

90 second axle trap stretch w/strong bands

SSB Calf Raises

10xBar

10x175

10x265

90 second belt calf raise w/105lb

Viking deficit SLDL

10x50

10x100

12+8+7x150

60 second hamstring stretch w/40kg bell

SSB Squats

10xBar

4xBar+light band

4x115+light band

8x155+light band

18x115+light band

90 second quad stretch

2x10 standing ab wheel (10 second plank on the final rep)

BREAKFAST

Short walk w/dog

Notes:

* Once again, training motivation was solid.  Was borderline excited to get this workout done.  Still more in the frame that “after I do, that means I’m done and the weekend can start when I get home” rather than “yippee I get to go lift weights this morning”, but also NOT “I HAVE to do this if I wanna get my weekend”.  No convincing necessary: just up and at ‘em.

* Good contraction at the top with those band curls.  The bottom of the rep is a little on the light side, but I’m still getting a good pump.

* The SSB calf raises are absolutely the right call as far as bar on a back calf raises go.  Being able to use my hands to balance myself goes a LONG way, and I got in a very solid stretch.  I imagine that’s going to be my way forward, and I can just play around with load and bands as the need arises.

* Those Viking deficit SLDLs get a solid stretch in the hamstrings.  I realized that the bar gets further away from me as I get lower on the eccentric, due to the load of the landmine.  It’s a very unique movement.

* Those squats against the bands still rock me every single week.  I’m such a fan of them: the intensity they generate is just mind boggling for such a light load.  I am absolutely wiped out once it’s done, and the overload on the quads is nuts.  It’s got me thinking about reverse bands sometime for some of the other movements.  I just barely eeked out that 18th rep on the widowmaker.  I really just feel like my soul is going to escape.  It crushes everything.

* Mrs and I squared off again for Tang Soo Do sparring.  We had what felt like a 5 minute sudden death round at the end.  She took the W again.  Really awesome to have her come along so far.  Fun to play around with her defense.

 Training Log: Entry 3233

AM WORKOUT (0410 wake-up via alarm)

3 mile treadmill walk w/45lb vest

* 1st mile at 3.0 speed and 5 incline

* 2nd at 3.0 and 6

* 3rd at 3.0 and 6.5

Notes:

* Kept this simple.  In full disclosure, I walked 3 miles vs my typical 2 because I was watching the new X-men series on Disney+ and wanted to finish to episode I was on.  Rainstorms and wind this morning compelled me to use the treadmill vs walk outside.  We got in a 2.5 mile walk as a family last night, so I’m accumulating some good mileage.

* Breathed through the nose the entire time.  Walk was a little rough at the start, but I found the gear I needed.

* No additional work: I’ve managed to get in a solid amount this week as it is.

* Tang Soo Do sparring tonight.  More activity.

 Training Log: Entry 3232

AM WORKOUT (0410 wake up via alarm)

**DOGGCRAPP** Week 6, Workout A3

Axle Incline Bench

20xAxle

10x136

10+4+3x186

90 second dip stretch w/105lbs

Trap Bar Press

10xBar

8x98

9+4+3x130

90 second shoulder stretch

Incline KB Skullcrusher

20x22.5

10x30

12+4+4x37.5

90 second KB tricep stretch w/24kg

Angled NG Chins

8xBW

8+4+3xMiniband

90 Second hanging lat stretch w/105lb

Viking rows

15x30

10x55

10x80

8x105

4x125

12x155

7x155

1 min per side 115lb loaded DB stretch

3x10 standing ab wheel

Lateral raise stripset

Notes:

* Didn’t experience the usual degree of ennui/lack of motivation this morning. I’m once again imagining this is the effect of the feast phase vs the famine phase. More food, and specifically more fats is giving me more energy and more drive to train. Still don’t care to get up at 0410 to train, but it wasn’t like before where I could pull it off my knowing it was “just” upper body day. Work has really been pretty crushing this month, and that’s been a driving factor for just “life fatigue”, but I’m pretty pleased to get these workouts knocked out.

* Saw progress everywhere. Really solid performance on the incline bench, trap bar and KBs saw some more weight, squeaked out a few more reps on those chins, and went with a legit 2 sets on the Viking rows with some progress. Also got in a full stretch for the DB stretch at the end.

* Really tried to focus on mind muscle with the rows. Too easy to turn sloppy. Experienced less shoulder clicking and popping on the trap bar press.

* Had enough time for some solid post training assistance work this morning. I like being able to hit those laterals on the day I train shoulders.

* Mrs and I squared off for the finals last night in our inner-Dojang sparring tournament. She beat me by points when time ran out. Always pleased to see her progress.

*  I weighed myself at 83.6 kg this morning, which bodes well, because I'm up from the last time I weighed in but look leaner.  Wanted to make sure I was moving the needle the right way.

 Training Log: Entry 3231

AM WORKOUT (0410 wake up via alarm)

Treadmill walk

2 miles at 3.0 speed, first mile incline 5, second mile incline 6, wearing a 45lb vest

60x230lb reverse hypers

50 band pull aparts

Neck harness work

Notes:

* Woke up to a tornado watch this morning, which was a pretty good sign to keep the walk indoors.  For those of you not fluent in mid-west/great plains speak, this isn’t as alarming as it sounds.  A tornado WARNING means that there’s a tornado nearby: a watch means that there is a potential for a tornado with the current weather conditions.  Like a nacho warning would be if I bring you a plate of nachos, whereas a nacho watch would be if I set out some meat, beans, cheese and chips.  Nachos MIGHT be coming your way, but maybe I’m gonna make them for me instead.

* I honestly didn’t think I’d do much more than incline 5.  That was already pretty intense.  I managed to find another gear at the mile mark.  Breathed through the nose the entire time.  Just a solid walk workout, making DoggCrapp proud.  So bodybuilder of me to do incline walking on a treadmill.

* Upped the weight on the reverse hypers.  I really feel like bringing them back has been huge for my progress.  Definitely one of those gamechangers.

* Tang Soo Do sparring is on for tonight.  We’re doing a tournament at the end of the month

 Training Log: Entry 3230

AM WORKOUT (0410 wake up via alarm)

**DOGGCRAPP** Week 6, Workout B2

KB Curls

12x22.5

10x30

10+5+5x35

90 second bicep stretch

Hise Shrugs

15xBar

10x135

10x245

15+10+6x385

90 second trap stretch w/axle w/strong bands

DB calf raise

10xBW

10x45

10x90

90 second 105lb calf stretch

GHRs

10xBW

12+7+7 w/25lbs behind head

90 second 25lb GHR stretch

Buffalo Bar Squat

10xBar

8x135

4x225

8x315

21x255

90 second quad stretch

3x10 standing ab wheel

BREAKFAST

Short walk w/dog

Notes:

* Saw some solid progress all around.  The GHRs in particular were really strong, along with the Hise shrugs.  Was feeling a bit beat up on the squats, so chip-shotted it with 1 rep on the heavy set and 5 more pounds on the widowmaker.  Definitely gave the latter my all, but shoulda gone out for real on it. Next time.

* Calf raises keep moving around.  I think this was a better set up for them.

* Carbing up later today with some tuna casserole, homemade sourdough and some banana bread with honey.  Quality stuff.

 Training Log: Entry 3229

It's been an awesome weekend.  We've got on a 5.5 mile walk both days, I mowed my lawn today for some extra activity, and before that I did 75 swings with a 24kg bell.  Both days I woke up and hit the push ups and squats, and yesterday's "sprint" was a classic 5 minutes of ABCs BUT with a focus on rep quality.  Actually got in the clean and went deep on the front squats.  VERY different animal.

...yes, I, once again, was in my pajamas. Weekends are packed.

Got a real treat with some Hawaiian BBQ yesterday.    I got a loco moco for myself up above while the Mrs got a combo plate of chicken katsu, kalbi ribs and shoyu chicken

And dinner tonight: lamb and venison burgers on chaffle buns with jarlsburg swiss, avocado mayo (a fruit!) and grassfed sour cream. The one on the right is a double burger.  I am made enough for leftovers. Meal prep, haha

 Training Log: Entry 3228

AM WORKOUT (0410 wake up via alarm)

**DOGGCRAPP** Week 5, Workout A2

DB Bench

20x22.5

15x45

10x70

18+5+3x90

90 second weighted dip stretch w/105lbs

BtN Press

10xBar

10x65

7+3+2x125

90 second shoulder stretch

Close grip axle lockouts

15xAxle

10x136

3x186

8+4+3x206

90 second tricep stretch w/20kg bell

NG chins

7xBW

5x1 chain

8+3+3x2 chains

90 second hanging lat stretch w/105lbs

Axle deadlifts

3x176+chains

1x316+chains   

6+3+2x406+chains

1 minute 115lb DB lat stretch (per side)

3x10 standing ab wheel

BREAKFAST

Short walk w/dog

Notes: 

* I tried to talk myself out of this workout, but two things compelled me.  One was that it was Friday, and I wanted to have my Friday night with my family rather than spend it training, and the other was that it was “just the upper body day”.  Which is honestly pretty funny, because I genuinely work harder on this day overall compared to the B days, but in my mind any day I’m training my upperbody is easier than a squat day.  It’s kind of a nice psychological trick with this protocol.

* I made progress on everything except for the chins, and there is always an x-factor there as my bodyweight changes.  I at least matched previous numbers, so I’m willing to keep on keeping on with that.  DBs saw 1 rep, more weight on the BTN press, 2 extra reps on the CG, new ROM on the deadlifts.

* On those deadlifts, I had a new x-factor in play: I forgot to take off my knee sleeves under my sweats.  I forgot that I’d pulled without them for the whole cycle.  It created something I had to pull around on the concentric, and they snagged on some of the eccentrics.  Just added more difficulty, which isn’t a bad thing.  But along with that, I was pulling SUPER straight legged today.  My left meniscus was a little touchy at Tang Soo Do tonight and was acting up still this morning, and I’m wondering if that made me a little less willing to bend at the knee.  I could still be experiencing a bit of tightness from the race as well.  But, in general, this makes me really pleased that, even while messed up, with the “wrong gear” on, at the end of the workout, I can still have this kind of output.  It bodes well for where my strength is.

* Looking for down the line, I’m going to have a week out of town at the end of May/early June, so I’m looking at that being my first cruise.  I’ll see if I can ride out all these movements until that time, as it would be nice to just hit the reset upon return.

 Training Log: Entry 3227

AM WORKOUT (0410 wake up via alarm)

75 KB swings w/24kg Bells

2.3 mile walk w/80lb vest

50 band pull aparts

Lateral raise dropset

Notes:

* Kept it simple and got it done.  I’m seeing the benefits of the walking: looking leaner.  We also got in a 3 mile walk as a family yesterday evening.  I can see seasonal trends now of leaning up over the summer and growing during the winter simply due to activity levels.

* Training motivation is a little low.  I had some extra time after the lateral raises, and used it just to knock out some chores vs get in more work.  I’m really feeling like I’m doing “enough” at this point.  3 days of lifting, 3-4 days of walking, 1-2 days of “sprinting” seems like a solid balance.  Daily work is no longer a thing.

* I imagine another part of the leanness equation is lower cals than usual.  Work has been very busy, and I’ll come home, smash as much food as I can for dinner and then move on to the next event.  Not putting away the amount I need, but at least it’s quality.

 Training Log: Entry 3226

**DOGGCRAPP** Week 5, Workout B1

Axle Curls 

15xAxle 

10x43 

10x53 

15+7+5x68 

90 second bicep stretch

Axle Shrugs 

20xAxle 

10xLight Band 

10xAverage 

7+5+3xStrong+Mini 

70 second trap stretch w/strong+mini band

Belt calf raise 

10xBW 

10x30 

12x65 

90 second calf stretch w/65lbs

SSB Good Morning 

10xBar 

8x98 

10+5+3x148 

90 second hamstring stretch w/40kg bell

SSB Front Squats 

10xBar 

8x115 

4x135 

4x185 

8x245 

20x195

90 second quad stretch

3x10 standing ab wheel

BREAKFAST

Short walk w/dog

Notes: 

* Gonna keep this short, but this was a solid workout, saw PRs everywhere, and check out that stance on the squats.  Heels together.  Got 2 extra reps on the heavy set and 3 on the widowmaker.

 Training Log: Entry 3225

AM WORKOUT (0410 wake up via alarm)

75 KB swings w/24kg bell

2.3 mile walk w/80lb vest (2.9 MPH stride, .2 better than average)

100x180lb reverse hypers

50 band pull aparts

2 sets of neck harness work

3x10 standing ab wheel

Notes:

* I continue to appreciate the ability to get in these walks between workouts.  I’m really needing this pace of training these days.  And though I woke up stiff from the race, I’m definitely not as broke down as I’ve been.

* Focused on a quicker stride today and it worked out.  Wanting to make the walk a bit more “intentional” and not just a stroll.  

* That reverse hyper set was transformative.  There’s a legit conditioning effect when the reps get that high.

* I’ve noticed I’ve let the 300 squats and 300 push ups a day fall off, and I’m ok with that.  I’m also happy that I’m ok with that.  Having lost the compulsion for daily numbers is a win in and of itself.

* The walk gave me lots of time to think about things.  I realize I’m not as lean as I was last year, but I’m bigger and stronger, and I feel like my caffeine consumption plays a role in that.  I was all aboard the Jamie Lewis famine train of taking in a ton of caffeine when I was following Feast/Famine/Ferocity, but as I transitioned more toward carnivore, my caffeine sources just didn’t jive with that lifestyle.  I’ve gone from over a gram of caffeine a day to 2 green teas with a LOT of water to dilute it.  I imagine it’s given my adrenals a break and made me NOT so full of cortisol that I can actually grow and recover.  Also see my deadlift coming back and how it correlates with that reverse hyper coming back into the programming too.  In general, it's been a very interesting year.  I effectively cut myself down to my total baseline, from 201lbs to 165, and have been gradually building myself back, but doing so the "right way" for me.  I had previously achieved these results using a lot of approaches that were a poor fit for me, and I suffered the consequences for it.    

* Saw a competition in July that has my interest.  I’ll have to see if my schedule works out for it.

* Tang Soo Do on the schedule tonight, assuming I get out of work on time.

 Training Log: Entry 3224

PM WORKOUT (1600)

**DOGGCRAPP** Week 5, Workout A1

Dips
20xBW
10x30
8x55
3x80
8+3+3x115

90 second stretch w/105lbs

KB Clean and press away
15x22.5
10x30
16+7+6x24kg

90 second axle shoulder stretch

Extreme close grip swiss bar bench
20xBar
10x115
5+3+2x185

90 second KB tricep stretch w/24kg

Chins (underhand)
8xBW
9+4+4x15

60 second Hanging lat stretch w/115lbs

Low Handle Trap Bar Pulls

10x175
10x245
5x335
11x425

30 second 115lb DB lat stretch

1x15 standing ab wheel w/15 plank on final rep

Notes: 

* Decided to sleep in today, and schedule was able to support.  Got in afternoon training, which I also did the last time I did this workout, so it was easy to do an apples to apples.

* This workout definitely pushed up the challenge level.  I managed to progress of every movement, but I had to fight for it.  Today was a fasting day, so I came into this off of 6 servings of Metabolic Drive over the span of 14 hours, so that may have played a role.  Post workout was legit thought: Tuna Casserole, some crescent rolls, fried eggs and some homemade oatmeal peanut butter chocolate chip cookies.  Been a LONG time since I did the whole "crush a workout, crush a meal": was good to revisit that.  I may make that a regular thing for Mondays at this rate.

* My right shoulder was practically slipping out of the socket on the swiss bar press.  I've noticed that on this a few times.  If it persists, I may throw on the slingshot to bypass the bottom portion.

* Chins have progressed decently.  Good to reclaim that.

* I am very pleased with the trap bar lift performance.  I'm rediscovering being a puller again.  Finding that other gear.  I had to reset from the bottom before rep 5, because the handles were tilting, which created a new challenge.  And in full disclosure, my kid came into the garage at rep 10 to tell me that dinner was going to be ready in 5 minutes, and knowing that they were watching me, I was able to find that 11th rep.  We always want to impress our kids.

 Training Log: Entry 3223

Slept until 0700, got up, knocked out some squats and push ups, amazing breakfast, some lunch out at Panda Express (large ala carte teriyaki chicken), came home and knocked out these mat pulls

(2) Mat Pulls 

9+3+3x406+chains 

I was curious how this would go after that race.  I was stiff and played it a little smarter and didn't push too stupidly far.  I think the Panda Express was honestly more of a variable: kept feeling myself wanting to burp it up.  Funny enough, my belt was snug today and I just assumed it was bloat...only to find out I had snagging the top of my waistline in the belt.  When I adjusted, I discovered how LOOSE my belt is fitting: that famine showed off it's impact.

Here was dinner tonight

A piedmontese grassfed tri trip on the right, and a pressurecooked corned beef brisket on the left.  Tri tip was a little more done than I prefer, but the family walked away happy, and I somehow managed to have leftovers.

And forgot to mention that I went for a 2 mile walk with the dog right after those mat pulls.  Really dig what Dan John has to say about getting in that walk immediately post workout.

 Training Log: Entry 3222

Got up at 0545, knocked out 55 push ups while my steak and eggs cooked, then went for a 10 mile race. 

IT went well

That 10 mile run went the best it’s been in the 3 years I’ve been running it. I did absolutely ZERO prep for it and felt the best I had. It took until about mile 4 for me to find my groove, but I didn’t feel bad up until that point: just “aware” that I was running. After that, it became effortless. Got to talk with my wife the entire time, so we kept a comfortable conversational pace, and when it was done I felt like I coulda gutted out the rest of the distance to get in a half marathon.

The steak and eggs absolutely hit the spot. 

That steak came from my wife’s family’s farm in Iowa, and goddamn, whatever they’re doing with those cows, they’re doing it right, because it’s delicious. I actually air fried it this morning, since it was faster than grilling, which I’ve never done with a “good” steak, since it seemed like a waste but it actually turned out really yummy with some Duck Fat Spray and some Redmon’s salt. Felt awesome having it in me for the distance.

Of course, NOW, about 2 hours later, I am an absolute Tin Man walking wreck, haha, but as Dan John pointed out, you either spend time prepping before the race or spend time recovering afterwards, but either way you spend time.

Off to eat all the meat in the world for the rest of the day. Looking like some Culver’s for lunch and our favorite BBQ place for dinner.

 Training Log: Entry 3221

AM WORKOUT (0410 wake up via alarm)

**DOGGCRAPP** Week 4, Workout B3

Band curls

10xMiniband

10xMonster miniband

5x 2 minibands

7+4+2xMMB and MB

90 second bicep stretch

Viking Landmine Kelso Shrugs

10x25

10x50

10x75

10+6+6x150

90 second axle trap stretch against short strong bands

KB calf raise

10xBW

10x20kg

10x40kg

90 second belt calf stretch w/105lbs

Viking landmine deficit RDL

10x50

10x100

11+6+5x150

45 second hamstring stretch w/75lb on axle/landmine

SSB Squats

10xBar

10xLight band

5xDoubled light band

5xDLB+25

7xDLB+45

17xDLB+25

90 second quad stretch

Standing ab wheel

3x10

BREAKFAST

Short walk w/dog

Notes:

* Woke up slightly before the alarm, contemplated sleeping in and training in the evening instead, realized I had a 10 mile run tomorrow and I wanted as much time as possible between the widowmaker and that run, and it motivated me to stick with the plan.

* Slightly altered the band curls, putting the mats on either side and the KB dead center. Still need to stand ON the KB with the heavier resistance, as otherwise it lifts up with the bands. I can always use a heavier bell, but this is working for now, and I’m getting a pretty solid pump out of it. Different resistance curve.

* The Kelso shrugs are hitting just right. This is just a great set up for them.

* Went with a different approach for the calf raises. I appreciate how simple this is, and so much room for growth with the adjustable bells. One of the things I like about the adjustable KBs vs the DBs is I can go up by 2.5lbs vs 5lb jumps, since I only have 1 side to load. This wasn’t absolute calf murder, but I’m ok with that.

* Really dug those deficit Viking landmine RDLs, and not just because of the ridiculous about of adjectives. Got in a VERY solid hamstring stretch on the eccentric. Have to put the ego away with how light it is, but the goal is to keep the goal the goal.

* Oh my god those SSB squats against the bands. This is THE next evolution. It’s absolutely wild how much they blow up my quads. Got 2 more reps than last time on the heavy set, and 1 more on the widowmaker, and I earned every single rep. So pleased with this.

Also, proud of what I whipped up for dinner out of some leftovers.

Turkey breast burgers (cut cut a huge turkey breast down to size) on chaffle buns with Jarlsburg swiss, grassfed sour cream and just a hint of avocado mayo (don’t tell the carnivore cops). I threw it together in 10 minutes in between getting home from work later and having to turn right around to take my kid to a school function. Really just no excuses.

And featuring some Duck Fat Spray in the background. Gotta rep Nebraska

 Training Log: Entry 3220

AM WORKOUT (0410 wake up via alarm)

Treadmill walk w/45lb weighted vest

1 mile at 3.0 mph and 5% incline

1 mile at 3.0 mph and 6% incline

.5 mile at 3.0 mph and 7% incline

Dan John’s “Humane Burpee” w/24kg bell

* 15 KB swings, 10 goblet squats, 10 push ups, then 15-9-9, 15-8-8, down to 15-1-1

50 band pull aparts

Notes:

* Moved quick this morning and had a lot of time to train.  Got in an extra half mile, and settled on the humane burpee as a way to get in some swings, squats and push ups.  Have to fight my instincts to want to just blow my brains out with conditioning: slow and steady is winning this race, and I’ve got a 10 mile run on Saturday that I haven’t trained for in the slightest.

* Picked the treadmill because I’m in single-dad-ops still and didn’t want to leave my kid alone in the house while I walked outside.  Weather has gotten better though, and we actually took the dog for a 2 mile walk yesterday after dinner (took my kid out to Texas Roadhouse, since it was a calmer night for us.  They really dug how we had Texas De Brazil on Sunday and Texas Roadhouse on Wed.  Double Texas/Double steak week.  Still got my bowls of hardboiled eggs for a side, full rack of no-sauce ribs and some of my kid’s sirloin, so absolute winning and totally “Apex Predator” meat on the bone after a day of Metabolic Drive).

* Was listening to Dan John podcasts and realized I was cutting the Humane Burpee short before: it’s 10 reps to start, not 5.  Definitely makes it interesting.  I actually wonder if a Juarez Valley approach would make it even more awful.  

* Really dug how deep I could get in the goblet squat if I focused on it.  It’s one of the big things I’ve taken away from changing up my squat style.  Even as my bodyweight creeps back up, I feel like I’ve still been able to maintain the mobility.  Also really trying to emphasize rep quality on push ups.  Realized I’ve been letting my hips sag for years on that movement.

* Tang Soo Do tonight, assuming I get off work on time.

 Training Log: Entry 3219

AM WORKOUT (0410 wake up via alarm)

**DOGGCRAPP** Week 4, Workout A3

Axle Incline Bench

10xAxle

10x136

7+4+3x186

90 second dip stretch w/105lb

Trap Bar Press

10xBar

8x98

9+5+4x125

90 second shoulder stretch

(4) Incline KB skullcrusher

15x22.5

10x30

17+6+7x35

90 second KB tricep stretch w/35lb

Angled chins

8xBodyweight

6+4+3xminiband

90 second hold w/105lb

Viking landmine rows

10x55

10x80

10x105

5x125

10+3+1x155

90 second lat stretch against short average bands

3x10 standing ab wheel

Lateral raise dropset

BREAKFAST

Short walk w/dog

Notes:

* I continue to appreciate the layout of DoggCrapp, because my alarm came early this morning and I felt sorry for myself for a brief moment and then realized it was just upper body today, and I’d be able to manage that. While the Mrs is away, home life is just a little more laborious than usual and I’m staying up a little later, but all things are checking so far.

* And on the topic of appreciating the layout, it was awesome to really be able to push myself hard on this, knowing what I needed to beat. Felt some solid pumps as well. Getting in the volume on the warm-up really does help. Shoulders were a little underwhelming, and I felt a few clicks and pops in the right one, but hammering those lateral raises at the end put a nice bow on things.

* Deviated a little and rest paused the back work. Realized why it’s a bad idea: rows are a circus act when you’re fatigued, and there’s not much back recruitment at that point. Next time I’ll be a good boy and just do 2 sets.

* Abs have felt torn up since Monday. Still went with the ab wheel to try to bring some life back to them.

* Physique is looking pretty sharp. I feel like the high compliance Velocity/Apex Predator is really paying off. It’s a lesson I always relearn: stop trying to mess with success.

 Training Log: Entry 3218

AM WORKOUT (0410 wake up via alarm)

2 mile treadmill walk w/45lb vest (speed 3, incline 4 for the first mile, 5 for the second)

95x180lb reverse hyper

50 pull aparts

2x5 standing ab wheel

Neck harness

Tabata interval KB swings (rotate between 40kg bell, 24kg bell, 20kg bell, and 32.5lb bell per round)

Notes:

* Getting in that DoggCrapp cardio and some odds and ends.  With the Mrs away, I didn’t want to leave my kid home alone while I went for a walk at 0’dark stupid, so I used the treadmill and made use of its incline.  Was a nice change of pace, and the motor kept me honest on my stride.  The 45lb vest feels incredibly light compared to my usual 80lber, which was a nice change.  Breathed through the nose the whole time.  Forgot to mention that I do a 10 mile race on Saturday, and minus that 5k I ran on my cruise, I haven’t done any running in about a year, so that’ll be interesting.

* That KB swing workout at the end was nice.  Between that and the hypers, I got my hips in a good way.  They were feeling a little beat up before the workout.  Also, my left quad is sore, which is pretty rare for me these days, so that’s a good sign with yesterday’s workout.  Honestly really digging the return to DoggCrapp: 3 days a week of lifting, constantly rotating movement, progressive overload, adequate time for walking, this is really suiting me right now.  Just don’t care for how long the workouts take, but I’m getting up a little earlier and making it work.

* Tang Soo Do later today.  I’m on day 2 of higher compliance Apex Predator/Velocity diet, basically bringing protein powder to work for lunch and then a solid meal at home.

 Training Log: Entry 3217

AM WORKOUT (0410 wake up via alarm)

**DOGGCRAPP** Week 4, Workout B2

KB Curls

10x22.5

10x27.5

14x8x8x32.5

90 Second bicep stretch

Hise Shrugs

10xBar

10x162

10x252

10+6+5x385

90 second axle trap stretch w/short average bands

Buffalo Bar Calf Raise

10xBar

10x175

11x285

90 second belt calf stretch w/105lbs

GHR

10xBW

9+6+6x22.5 behind head

85 second hamstring stretch w/22.5lb KB behind head

Buffalo Bar Squat

10xBar

10x135

4x225

7x315

21x250

90 second quad stretch

2x10 standing ab wheel w/10 second plank on final rep

BREAKFAST

Short walk w/dog

Notes:

* I came into this still VERY full.  You’ll see/hear me on the video belching a few times.  Basically 2 solid days of feasting.  And I’ll have to take a moment to just celebrate how awesome these feasts are, because there’s zero food guilt when all you’re feasting on is meat.  Both times, I ate until food sounded like a bad idea, and waited until it sounded like a good idea to eat again.  It’s still so weird for me to actually be satisfied, to walk around thinking “I don’t even want to THINK about food right now”, and to know that everything I ate is working to make me bigger and stronger.  And hell, it even gels with Dante’s “2g of protein per pound of bodyweight” demand there, and coincides with something Dusty was talking about regarding the sheer amount of food necessary to grow.

* All that aside, this was a fantastic session.  I’ve really been digging going into this “round 2” of DC.  The first week set the baselines, and now I can REALLY push down on the throttle and see what I can do.  There’s still a little room to push on these sets, but they were much closer to the breaking point than before, and I beat the log book in every way, with the highlight being that squat widowmaker where I got in one more rep WITH 5lbs heavier than previous.

* Got a solid pump on the curls, focusing on flexing at the top of the rep.  Can get in a decent bicep cramp that way.  I ended up going quite a bit heavier on the Hise shrugs than last time, and simply unracking/walking them out was a challenge.  I came into today with a pretty stiff back, which was most likely a product of TABEARTA from yesterday.  But, per John Meadows RX, the hamstring work before squats and all the time under the bar made it so that, when it came time to squat, I was feeling pretty solid.

* Calf raises were agony.  The concentric was a little on the short side due to some balancing issues, but the stretch was solid.

* Found some extra reps on those GHRs.  Really pushed it hard.

* Squats went well.  Still going beltless, still keeping a close stance, really feeling a burn in the quads.  I saw some crazy vascularity on them when it was all over.  Also, I changed this day around from last time, as before I tried to do SLDLs after squats and just had to fold because my back was in agony.  Today, I did GHRs, which meant training them before squats, and it worked well.  I may honestly drop the SLDLs in general and use reverse hypers on my B3 day, but in that case I’d probably push the reps much higher than 10-20, just because that seems kinda weird with the hyper.

* Supposed to be some thunderstorms today, so most likely not much walking in my future.

 Training Log: Entry 3216

Final day of the weekend, got up early to celebrate easter, light breakfast of 3 sunny side up eggs with a small bit of leftover turkey, got in a classic conditioning workout of "TABEARTA" for my weekly sprint

https://www.youtube.com/watch?v=FLEMe1MCsBQ

And immediately went for a 2 mile walk with the kiddo and dog afterwards.

Fasted until 1400, then did an hour of solid eating at Texas De Brazil, our second Easter feast.  Enjoyed many much servings of red meat.  Incredibly anabolic, and once again I had the pit boss come up and ask me just what it would take for me to leave, haha.  I actually managed to NOT eat like a total a-hole and walk out NOT feeling physically ill.  So that's a win.

And I could not be more primed for some DoggCrapp tomorrow.  That Dusty Handshaw interview I listened to really spelled a lot of things out well.  I'll have to write down my thoughts sometime.

 Training Log: Entry 3215

Today was a great day for activity.  Got up at 0730, got in 6 rounds of 15 squats and 10 push ups, breakfast made by my Valkyrie (2 omletes made with 2 whole eggs and an egg white, with venison and grassfed cheddar/ghee, along with bacon, a grassfed piedmontese hot dog, and some grassfed cottage cheese, just absolutely anabolic), took the dog for a .25 mile walk, then took my kid to musical theater, and while they were doing that I got in a 2.5 mile walk with my 80lb vest.

I legit think a parent called the cops on me, because when I was done, I went into the theater, asked to use the restroom, and when I came out I saw a parent talking with two police officers who all gave me a look before I sat down to wait for me kid.  Honestly not the first time I've had a run in with the law from working out, haha.

After that, came home and the Mrs finished whipping up a pre-easter feast, since she's leaving tomorrow and won't be here to enjoy it with us then.  We did like a mini-Thanksgiving, so I got to eat ALL the turkey.  This was plate 1: drumsticks and all of the skin from the bird

I had another plate that was a lot of dark meat, all the leftover bones, and a turkey wing.  Got some great leftovers to look forward to.

After doing the dishes, I did this workout

5 minutes of burpee chins (56) into 5 minutes of burpees (51).  My goal was to match burpees with burpee chins, kinda like negative splits.  It did not work.  So now I have a goal to chase.

Soon after that, family went for a 3.25 mile walk.  

This is an absolutely perfect day summed up.  Lots of great food, lots of walking, and a "sprint" workout.

I listened to an awesome podcast while I was walking with Dusty Hanshaw, hosted by Jon Andersen and Nick Best.  It also had Akim Williams as a host...but he's really not, haha.

 Training Log: Entry 3214

AM WORKOUT (0418 wake up via alarm)

**DOGGCRAPP** Week 3, Workout A2 (1 day earlier than usual due to schedule)

DB flat bench

20x20lb

20x45

12x70

16+5+4x90

90 second weighted dip stretch w/105lbs

Behind the neck barbell press

10xbar

10x65

10+4+4x115

90 second shoulder stretch

Close grip axle bench lockouts

10xAxle

10x136

3x186

7+3+3x206

90 second weighted tricep stretch w/105lbs

NG chins

5xBodyweght

5x1 chain

7+4+3x2 chains

90 second hanging lat stretch w/105lbs

(3) Axle Mat Pulls

3x176+chains

1x176+chains

8+4+4x406+chains

30 second DB lat stretch w/115lbs

1x20 standing ab wheel w/10 second plank on final rep

BREAKFAST

Short walk w/dog

Notes:

* This day ran pretty long, and I attribute some of that to how long I fumbled around with loading the DBs. I need to get a little quicker there. The DB benching itself was pretty solid, and I saw progress in all movements (the chins just barely).

* Tweaked something in my left trap on the second set of BtN pressing when I went to put it over my head at the end. Went with a walk-in rerack after that.

* Very pleased with my performance on those axle mat pulls. I was making a point to put the weight down very gently, as my wife was still sleeping, and that meant a very strong eccentric load. Straps were perfectly set up for today. My grip was a bit too narrow on the first set. This is a great way to integrate the ROM progression with DoggCrapp.

* Ran late enough that I got a little creative with the ab wheel.

* Tang Soo Do later tonight, assuming my schedule doesn’t explode, then I got a 3 day weekend.

 Training Log: Entry 3213

AM WORKOUT (0418 wake up via alarm)

**DOGGCRAPP** Week 3, Workout B2

Axle Curls

10xAxle

10x43

10x53

12+5+4x68

70 second bicep stretch w/axle against light bands (tried something new, didn’t quite work)

Axle shrugs against bands

10xLight

10xAverage

14+9+7xStrong

90 second axle stretch w/average bands (rested head against SSB)

Belt calf raise

10xBW

10x30

12x55

90 second loaded calf stretch w/105lbs

SSB Good Mornings

10xBar

10x98

7+4+2x148

90 second hamstring stretch w/double 24kg bells

SSB Front Squats

10xBar

8x115

4x135

4x185

6x245

17x195

90 Second quad stretch

BREAKFAST

Short walk w/dog

Notes:

* My right forearm has been pissy for a little while now.  The axle curls bugged it a touch, but I was able to get a solid pump.  This second round has proven pretty good in that regard: knowing what I’m doing allows me to focus on how I’m doing it, and I’m really trying to focus on the pump where I can.  The forearm pain isn’t like when squats would aggravate it: most muscular than connective.

* Always happy with the decision to prioritize traps over forearms.  Just feels better.  My calves were already pretty sore from those stairs I did yesterday, so that might be a little hidden gem there.  The calf raises themselves were far too light: definitely need to up the weight next time.  

* Really focused on the stretch with the GMs.  They were intense.  Could feel my abs really tense up and cramp at one point.

* Pleased with the Front Squats.  Really strong effort on them, especially in this low calorie state.  I didn’t fail on the widowmaker like I prefer to, but I distinctly felt the sensation of my soul trying to escape my body once I reached the top of the 17th rep, so I let the wobble hit me and then racked it.  

* Another successful day: I either progressed on weight or reps in all movements.  I tapped out on a few stretches, so I’ll need to sack up a little more.  This day also ran longer than I’d like: the calves are a time sink.  I need to factor that in.

* Weather was good enough for a short walk.  I have Friday off, so I’m going to lift again tomorrow and then get in whatever activity I can over the weekend.  The Mrs goes on a business trip on Sunday and comes home late Friday evening, which typically means a work week where I go full Velocity Diet since I won’t have anyone to eat lunch with.

 Training Log: Entry 3212

Double update: Trained yesterday evening and then this morning

25 Mar PM WORKOUT (1730)

**DOGGCRAPP** Week 3, Workout A1

Weighted Dips 

20xBW 

10x30 

5x55 

4x80 

7+3+3x115 

90 Second dip stretch w/115

KB clean and strict press away 

15x22.5 

10x32.5 

14+7+6x24kg 

90 second shoulder stretch

Super Close Grip Swiss Bar Bench 

10xBar 

10x115 

3x165 

7+4+4x175 

90 second tricep axle stretch w/105lbs

Weighted underhand chins 

5xBW 

7+4+4x15lb 

80 second hanging stretch w/105lbs (tapped out)

Low handle trap bar lift 

10x175 

10x225 

5x315 

13x415 

45 second per arm DB lat stretch w/115lbs

3x10 standing ab wheel

26 MAR AM WORKOUT (0418 wake up via alarm)

40 minutes of walking up and down stairs w/45lb weight vest

90x180lb reverse hyper

50 band pull aparts

2 rounds of neck harness w/55lbs

Lateral raise dropset

Notes:

* On Monday morning, I got up about 6 minutes before my alarm went off and found myself just wanting to sleep more, which is rare for me so I leaned into it.  Thankfully Mondays allow for evening activities, so I was able to train.  Additionally, we moved our family meal to Monday this week, so I actually got this training done after having eaten 1.5 grilled cheese sandwiches (one had some beef bacon in it too) on homemade sourdough and 3 of my wife’s cookies with some local honey, so it was pretty nutso to be training with some carbs in my system.  Practically cheating.

* Beat the logbook all around.  Went with more weight on the dips, chins and trap bar, and got more reps on the KB and swiss bar.  On the trap bar, I actually added 10lbs AND 1 rep from my previous attempt, so that was great.  On the dips, I felt a real solid pump…in the triceps, but I’ll take it.  I structured this day so I had a tricep heavier chest movement and a chest heavier tricep movement to create a little balance.  And the pec stretch was the best I’ve had so far: really figuring that out.

* Felt a great pump in the shoulders on the KB presses.  Really solid movement.  On the chins, did not run into that tricep fatigue issue.  

* Tapped out on the hanging stretch for the lats.  I need to strap in just a little bit better next time.

* The workout itself was broken up a little.  I did the dips before dinner, ate, came back and got everything done through the chins, at which point my wife and kid came back from an errand they were running, so I helped unload the car and then finished up the pulls.  Total time was still pretty quick though: figuring stuff out.

* This morning’s training was another adaptation.  Fully intended to walk with a vest outside, but we got some late year snow flurries (tolerable) paired with wind gusts that take siding off of houses (not tolerable).  It seemed too stupid to go outside, so I strapped on a different vest of mine (I have 3…and problems) and went walking up and down my basement steps for 40 minutes. Definitely achieved the objective: it was low intensity but super not fun.  From there, took care of some odds and ends.  I actually had some more time after the neck harness and could have absolutely gotten in a 10 minute conditioning workout…and decided I just simply didn’t want to do that.  Finished off with lateral raises instead.  I’m embracing these moments and listening to myself when they happen.  Leaning off the throttle has been good for me recently.

 Training Log: Entry 3211

Slept until 0730, got up and did my 5 round workout, wonderful breakfast cooked by the Valkyrie, got in 125 more push ups before leaving the house

Lunch, got 5 burger patties and 2 slices of swiss from Culvers.  I only ordered 1 slice, but never correct your enemy when they're making a mistake.

Got in my weekly "sprint" workout: Axle Grace

3:24.  Not a PR, but a good return to form, and this is EXACTLY what I have in mind with that "paleo blueprint" idea.  I got in 3 lifting workout, 3 walks, and 1 sprint this week.  I'm gonna do my best to not just because a Grace master, but this absolutely broke my lungs and I was tasting copper when it was done.

My kiddo told me they REALLY wanted to do Texas De Brazil for Easter this year, because my Valkyrie has to travel out that day and it's just gonna be the two of us.  Meanwhile, the Mrs has still graciously offered to make a turkey on the SATURDAY of Easter so we can still have a pre-easter feast.  Which means it's going to be an AWESOME feasting season come next weekend!

 Training Log: Entry 3210

Great day.  Slept until 0730, got up and did 5 rounds of 15 prisoner squats and 10 push ups, amazing breakfast, short walk with the dog, and then we had some LEGIT Hawaiian local BBQ at a place in Lincoln NE, which is an hour drive an absolutely worth it.

I had 2 bone in pork chips, my wife's kalbi ribs, and a small bit of chicken katsu and BBQ chicken.  Just felt like when we used to date and I'd visit her in Maui.  So good for the soul.

Got in this axle pull workout

(4) Axle Mat Pulls

9+5+4x406+chains

Had a little issue with the straps, but was still a solid workout

Soon afterwards, kiddo and I went on a 2+ mile walk.  Great time together: lots of talking, lots of bonding.

And then went to our favorite local BBQ spot for dinner, wherein I got some great pork ribs.

Which completed one of the best BBQ weeks ever: Texas Roadhouse ribs on Monday, pulled chicken for lunch on Wed, that massive BBQ at work on Friday, and double BBQ on Saturday.  It does not get more anabolic.

 Training Log: Entry 3209

AM WORKOUT (0420 wake up via alarm)

**DOGGCRAPP** Week 2, Workout B3

Band curls

15xMiniband

15xMonster miniband

8+5+5x2 minibands

90 Second bicep stretch

Viking landmine Kelso shrug

10x25

10x50

10x75

8+5+5x150

90 Second axle lat stretch w/short average bands

Landmine calf raise

10x75

10x100

11x125

90 Second half stretch w/SBB+light bands

GHRs

10xBodyweight

8+4+3x22.5lb KB behind head

90 second hamstring stretch w/22.5lb bell

SSB Squat

10xLightband

5xDoubled Light Band

5xDLB+25

5xDLB+45

16xDLB+25

90 second squat stretch

END OF REQUIRED WORK

1x10 standing ab wheel w/15 second plank on final rep

Notes:

* Played this one by ear a little, but pleased with how it turned out, and it should move faster next time knowing how I want to execute it.

* On those calf raises, I need a higher elevation to work on. When I was stretching at the bottom, the weight had bottomed out, and though I was getting a decent stretch, it wasn’t under any load higher than my bodyweight. Which, on retrospect, I could actually add an interesting resistance element by doing this while wearing a weighted vest, so I might try that next time ALONG with the landmine.

* On the band curls, I may consider adding chains along with the bands as a way to bridge resistance gaps. Idea is just accommodating resistance as a means to change the resistance curve.

* Pleased with the GHRs. Lots of room to progress by including that KB. The stretch worked well enough: I can employ a heavier load next time.

* Those SSB squats were something else. Upon review, instead of doubling the band, I could have simply choked it, because it was losing all tension at the bottom just as a single loop. But I wasn’t that smart at the time, went with doubling it, and HOLY COW what a change that was. You can see me fly into the rack on the first unload as I learned the movement, and it didn’t take much barweight to really maximize the tension on it. That widowmaker in particular was pretty damn amazing: I was resting in the BOTTOM of the squat because the top was so intense. I may actually include the SLDL on this day and move GHRs to the buffalo bar day, because this didn’t put a lot of tension on my back and instead had it all through the legs due to the curve of the bands.

* With the extra time for the main work, I cut my ab work short, but made it effective enough.

* Mrs. beat me out at sparring again. We always take it to sudden death.

 Training Log: Entry 3208

AM WORKOUT (0420 wake up via alarm)

75 KB swings w/24kg bell

2.1 mile walk w/80lb vest

20 rounds of 10 prisoner squats and 10 push ups in 15 minutes

50 pull aparts

Notes:

* Still very much a fan of being able to do this.  These easy/tonic workouts allow me to come in hard and heavy on the lifting, and I get to knock out some loose ends.  

* Focusing on moving faster on the walk.  Making it brisk and not too leisurely.

* FELT the effects of that when I came back for the squats and push ups.  I was moving SLOW on those.  Just wiped out.  Part of that, too, is most likely from the famine protocol I’ve undertaken this week after so much time feasting.

* Got some Tang Soo Do sparring tonight.  Had to skip the walk with the dog due to a work demand.  Had breakfast, but am fasting until my midday meal today.  Just playing around with nutrition.

* Forgot, I actually weighed myself this morning as a curiosity.  83.5kg/183.5lbs.  That's about 20lbs up from my lowest bodyweight last year when I transitioned toward this style of eating, and about 20lbs DOWN from where I was on 2 Mar 2023 when I initially started the switch to this approach via the Velocity Diet.  Interesting spot to have settled into.  I STILL don't care to weigh myself: don't know if I'll ever heal that damage, but it's at least a fascinating data point.

 Training Log: Entry 3207

AM WORKOUT (0420 wake up via alarm)

**DOGGCRAPP** Week 2, Workout A3

Axle Incline Bench

10xAxle

10x116

8+4+3x176

90 second dip stretch w/105lbs

Trap bar press

10xBar

7x98

9+4+6x115

90 second shoulder stretch

(4) KB Incline Tricep Extension

15x22.5

10x30

15+6+5x35

90 second tricep stretch w/105lbs

Banded chins

5xBW

5+3+3xminiband

90 second hanging stretch w/105lbs

Viking row

10x55

10x80

10x105

9x155

50 second Viking row stretch w/155lbs (ab cramp shut me down)

END OF REQUIRED WORK

3x10 standing ab wheel

BREAKFAST

Short walk w/dog

Notes:

* Really got in some solid pumps today. Chest responded well to the incline, shoulders pumped up from the pressing, and lats responded well to the chins. I keep running into the issue that my arms are exhausted after the tricep stretch making chins VERY taxing. Just trying a warm-up rep tends to be killer, but after a little bit of time I recover enough to continue. It’s weird the connection my triceps have with my lats in that regard.

* Tried to make a point of emphasizing the stretched position on the worksets. Paused on the bottom of the incline and trap bar pressing, stretched out the triceps, tried to hold the reps with the thumbs in the armpits on the rows, etc. All those little tricks.

* Apparently I was a bit light on most of my work here. I’ll be able to increase weights for the most part.

* Row weights aren’t including the axle: just what was loaded. That ab cramp was gnarly: haven’t had one of those in a while.

* Mrs won out on our Dojang’s sparring tournament yesterday. Great to see her progress.

 Training Log: Entry 3206

AM WORKOUT (0420 wake up via alarm)

75 KB swings w/24kg bell

2.1 mile walk w/80lb vest

85x180lb reverse hypers

150 prisoner squats and 150 push ups in 10 minutes (15 rounds of 10)

50 pull aparts

BREAKFAST

Short walk w/dog

Notes:

* Some odds and ends here.  Getting in the walk of DoggCrapp, and then some of the extra stuff that I want to keep because it keeps me feeling well.  A “tonic” workout, ala Dan John, and given the 75 swings before the walk, it’s very Dan John as well.  My pace was slightly faster than usual: trying to be less leisurely.  When I walk with the Mrs, she pushes us to go quicker, because my normal walking pace is VERY leisurely.  I’ll blame it on the two torn meniscus..es?  

* Really focused on execution on the reverse hypers and they felt AMAZING on my lower back.  Between all the sitting with travel and the squats yesterday, I’m sure it’s compressed a bit, so this was a just what I needed.  I know Jamie Lewis likes to make fun of the reverse hyper and GHR, but if it’s stupid and it works, it’s not stupid.

* My original intent this morning was to push the fasting for longer, but after this walk and exercise I was HUNGRY, and I’m not going to be a martyr.  I’ll only fast insomuch as it’s a result of not being hungry.  “Comfortable fasting”, as I heard Chris Bell describe it.  I DO want to start including days of longer fasting on these walking days as time rolls on, simply as an experiment.

* In THAT regard, fleshing out things a little further, I heard someone describing a “primal blueprint” as far as training went, and I really dug it in the aspect of “let training tell a story”.  The idea was that humans, as a species, are primarily built for either short, infrequent bursts of high intensity or long frequent bouts of low intensity.  Persistence hunt the antelope until it collapses from exhaustion, feast on it until you’re full, walk back to the hut.  You might have to lift something heavy along the way to clear a path, and you may need to occasionally sprint from danger, but those situations are the exceptions.  I’ve definitely been guilty of doing it in reverse: sprinting and high intensity ALL the time and infrequently engaging in low intensity activity.  It’s why I’m appreciating cutting the lifting down to 3x a week and upping the intensity while I do it, and then engaging in more of this low intensity/long duration activity.  It means I’m gonna want about 1 day a week for some sort of “sprint”, which will probably be a WOD of some variety, but otherwise, lots of walking.  I’m gonna wear the vest when it’s not sunny, but once the sun comes up, I’m thinking about getting into some “heavy hands”.  Might even get a heart rate monitor to actually try to stay in the proper zone.

* Those push ups and squats were a lot harder than they should have been, once I did the walk and reverse hypers first.  

* Tang Soo Do sparring is on the radar for later tonight. 

* I keep remembering more things I wanted to document: shout out to piedmontese.  I entered a contest to gift a box of meat to someone, and submitted my dad for it.  Apparently I won, because they shipped it to him, and through sheer kismet, it got there on his birthday, so it was the best present ever.  Along with that, I had some sheer San Diegan outrage on my cruise, as we were in Cozumel and they were serving us authentic Mexican tortillas with some traditional food/paste inside (combination of onion, cilantro, cumin and some other stuff) and this woman was leading an inquisition on our guide demanding to know if there was any wheat in the tortillas.  The guide was cool about it and assured her it was only corn, and she kept going on “Are you sure?  Because if there is ANY wheat mixed in, my kid will have an allergic reaction”.  The guide was finally like “We don’t DO wheat in tortillas: that’s purely a northern Mexican thing”.  I kept thinking “Lady, they’re not going to debase themselves with your European junk”, haha.

 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.

 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