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

 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.

 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.

 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.

 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.  

 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.  

Training Log: Entry 3198

55 burpee chins in 5 minutes followed by a 20+ minute 80lb weighted vest walk

 Training Log: Entry 3197

Another awesome weekend. 75 squats and push ups upon waking, awesome breakfast, pajama workout

9+4+5x406+ chain 7 mat axle mat pull, then a 25 minute 80lb walk.

Had some trouble with the straps and kept snagging the sweat pants. I got more in me.

Had some awesome gryo meat for lunch in downtown Lincoln NE and watching Shrek The Musical with family. Great times. Leaving on a cruise in a week. Work is going to be crazy leading up to it, working 1400-2200 shift, but allows me more time to Velocity Diet since family dinners will be skipped.

 Training Log: Entry 3196

AM WORKOUT (0420 wake up via alarm)

**5/3/1 BUILDING THE MONOLITH** Week 6, Workout 5 (final lifting workout)

GIANT SETS (Press-squat-chin)

Axle clean and strict press away

5x5x133

Buffalo Bar Squat

5xBar

5x135

5x250

5x280

5x315

Weighted NG Chins

5x5x55

SUPERS SETS (press-shrug/BPA)

Axle clean and strict press away 

7x5x133

Axle shrug against short average bands

2x50

Band pull aparts

2x50

Buffalo Bar Widowmaker

32x235

END OF REQUIRED WORK

3x10 Standing ab wheel

80x180lb Reverse Hyper

Lateral raise dropset

BREAKFAST

No walk w/dog (early work commitment)

Notes

* Was excited to get this knocked out.  Final workout, and spirits were high.  Felt strong enough coming in, but those squats were much harder than they should have been.  My right hip pain is no longer present, but did flare up momentarily on the set of 250.  Had to get myself squared away for the remainder.  Took things a little slower.

* All the pressing was smooth and strong.  Doubled up a few of the mid sets just to finish in time

* Went with very high reps on the shrugs and pull aparts for a solid pump and a new challenge.

* Chins have progressed very well through this all.  Had to get my ego out of the way and go for real ROM on it.

* Definitely gave it my all on the widowmaker.  The reps aren’t as high as I’d like, but context is key.  This workout was exhausting leading up to this, and then I went all out with the least advantageous technique possible.  I wanted to rack at 30, and you can even see me lean forward in anticipation of doing so, only to go back and get in those last 2 reps, which really WERE the game changing reps.  And again: I’m sure I could have stood there and gone for some more, but it’s always a question of value added from there.

* Finished early enough to finally get in some decent after work with the assistance exercises.  Made the most of it.

* Noticed in the mirror this morning that my teardrops on my quads are really starting to develop.  This squatting style is certainly emphasizing them.

* I’ve really been sleeping well these past few days.  Sleep used to be the hardest part of my day.  I used to genuinely hate going to sleep, because I was so bad at it.  This has been a positive change, and I’m sure responsible for some of the growth I’ve experienced.