Training Log: Entry 3799

AM WORKOUT (0420 natural wake up)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 3, Workout 4

"ROW ROW ROW YOUR BLOAT"

15 chins
20 minutes recovery row (4100m covered)
14 chins

Notes:

• This may actually be the start of my bridge week. I'm fine cutting out the final workout of the cycle, since it's weights/reps I've already accomplished on Monday. My wake up time is weird because I'm working shifts these next few days, so I need to be at work earlier, but I'm also not dropping the kid off at school or the pup off at doggie day care, so kinda a mixed bag. I still like getting in those 20 minutes on the rower when I get up, so it may just be what I get up to this week. I also get off work earlier, so I have an avenue to get in training at that point. I suppose I could even bring do a split workout of the heavy lifts in the AM and the supplemental work in the PM. Chaos is always the plan.

• Tang Soo Do sparring was a decent workout last night, since it was a 90 minute class. I got to be the male division champ again, and actually had a decent enough challenge with our resident Dojang bully, due to his 6'5 Dhalsim like approach contrasting my 5'9. He liked to make use of long limbs to fight from the outside and would always charge in with a leaping roundhouse, so I learned how to move off angle and throw one of my own into his ribs. One of the junior students without a filter approached me after class and said "I was surprised you beat student X because you're much older and he's much younger: I thought you would get tired". I told him that I appreciated his honesty.

• Buddy of mine contacted me and said his freezer is full and he still has 2 more deer tags: wanted to know if I wanted a deer if he took one down. These are good friends to have. This is a good season to gain.

• Weighed 82.9kg this morning. First week with consistent upward movement.

Training Log: Entry 3798

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 3, Workout 3

MAIN CLUSTER

Axle bench press
4x3x273

Texas Deadlift Bar deadlift
13x410

SUPPLEMENTAL CLUSTER

Lever belt squat
4x8x300

Dips
3x8x90
7+1x90

Axle curls
2x8x91
6+2x91

ASSISTANCE

Superset of reverse hypers (15x140) and ab triad

Notes:

• Really good night of sleep last night. Actually woke up at 2330 thinking I had slept the whole night.

• The bench was heavy and challenging, but I managed it. The 275 number is always nostalgic to me, because that was my first ever bench "max", set the summer between my senior year of high school and freshman year of college. 23 years later and I weigh about the same and am lifting about the same, which could be stagnation to some, but when I look at the state of my 40 year old peers, this is a lifetime of progress.

• Speaking of sentimental stuff: the deadlift weight was selected to celebrate me turning 41 next week. Picked the age, multiplied by 10, went for max. It was a nice break from the 440+chains. I struggled with technique a little and had a few reps that hit one side and then the other, but the victory was hitting rep 13 and NOT trying for 14, despite knowing I could. For a while, I was making peace with the fact that I was going to blow up my body every time I had a deadlift workout, but I've had a string of healthy workouts lately and this is continuing the trend.

• Cut 1 set of curls out, for the sake of my elbows.

• I won the men's bracket for sparring last night, but "men's" is overselling it. This was the mixed rank class, which meant no black belts and lots of junior belts. I fed them opportunities and let the matches go the distance so that they could get in some reps, and it gave me a chance to move around and get in a little extra work. We're doing the long class tonight, and then I'll be done for the week due to some work obligations. Got in my throws too, and things continue to be trending a bit more positively there.

• Weighed 82.7kg this morning. Trending upward, but I called an audible and skipped breakfast. Going based off hunger signals, and I'm still feeling full. When we make kalua pig, I take on the spirit of that animal, so it's been two consecutive days of feasting...and it's leftovers tonight, so I'm at no shortage of nutrients.

 Training Log: Entry 3797

AM WORKOUT (0520 wake up via Valkyrie's alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 3, Workout 2

"ROW ROW ROW YOUR BLOAT"

15 chins
20 minute recovery row (4150m covered)
10 chins
20 chins

Notes:

• Got a 10 minute later start than usual: Valkyrie had the alarm set to yesterday's schedule to account for needing a little extra sleep after a late night. I managed to hustle through my morning routine, and I think the little extra urgency actually showed up on the rower, because I moved faster than usual. Or maybe it was the 300g of protein I ate late night activating gluconeogenesis and I was actually carbed up. Either way, body is feeling great and this was a good start to the day.

• Definitely the best I've ever felt after feasting at a Brazilian steakhouse: the one meal a day approach to that really seems to be "the secret". Typically I'm feeling lethargic and heavy the next morning, but I'm feeling pretty much like my usual self today. Not at all hungry, but not in a "I don't even want to hear the word 'food'." state.

• In that regard: weighed in at 82.4kg. .1kg gain from yesterday.

• We got in the ABF workout 7 last night: no longer doing both ABC and clean and press, but just one or the other. We landed on clean and press, because our schedules were tight and that one is faster. Tonight is Tang Soo Do sparring, and this week will be a little off, with us doing Tues/Weds/Sat instead of Tues/Thurs/Sat. Kiddo has a choreography camp at school. Means Valkyrie and I get a date night on Thurs.

Training Log: Entry 3796

AM WORKOUT (0355 natural wake up)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 3, Workout 1

MAIN CLUSTER

Buffalo bar Squat
4x3x385

Axle strict press from rack
4x3x178

SUPPLEMENTAL CLUSTER

(3) DB incline bench
4x8x75s

DB rows
4x8x160

GHR
4x8x50

ASSISTANCE

GHR sit up
25, 10

Notes:

• Stayed up late watching the Cowboys lose, and ended up missing the last half of the 4th quarter to try to get as much sleep as I could. 0355 rolled around and I was already awake so I decided to just get to it. Part of that is my guts were upset all day yesterday: something I ate decided it didn't want to be there anymore, so I figured I could use a little extra time getting ready.

• Despite all that, I felt great coming into this session and performed quite strong. I had a busy day yesterday even with the in-laws, as our puppy got up at 0630 and I took him for a 4+ mile walk while I wore my 20.4lb tac carrier, and then the boxer was awake and it was time for THEIR walk, which had me at over 10k steps with the tac carrier before noon, at which point I mowed the lawn. Ended the day with over 22k steps AND it was the family meal day. Valkyrie experimented with sourdough spaghetti noodles and garlic bread, which were fantastic, and I had a dessert flight of various sourdough baked goods topped with raw local honey. So I imagine all of that balanced out.

• My elbows are feeling great, and this heavy session didn't beat them up at all, so it's leading me to think I'm going with COA A and doing one more cycle of Grey Man leading into Specificity Bravo leading into Operator Pro Hypertrophy. But after this particular cycle I'm going to do my bridge week. It'll be my birthday in that week and my work ops tempo is going to be heavy, so it works out well.

• Got in my 3x15/2x14 chins all last week, so this week starts 4x15/1x14.

• Weighed 82.3kg this morning. The Valkyrie is doing a girls night with some co-workers, so I'm taking the kiddo out to Texas De Brazil, since I got a 25% off voucher for it being my birth month and the Valkyrie actually can't eat there due to an oak allergy, so no love lost. Once again: this is a fantastic season for gaining.

• Unrelated to anything, but was listening to a podcast with Lyle McDonald while I was mowing and he talked about how Mike Mentzer's HIT/HD training was what he did during contest prep to SPARE muscle but not what he did to BUILD muscle, and suddenly HIT made all the sense in the world. Very low volume, high intensity, long recovery: perfect for when your calories have been dropped to unsustainable levels.

Training Log: Entry 3795

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 2, Workout 5

MAIN CLUSTER

Buffalo Bar Squat
4x6x360

Axle strict press from rack
4x6x163

SUPPLEMENTAL CLUSTER

(3) DB incline bench
4x10x70s

DB rows
4x10x150

GHR
4x10x40

ASSISTANCE

GHR sit up
20, 15

Notes:

• This was absolutely a "low motivation workout". Knowing it was Friday and that this was my ticket to punch to earn the weekend was what got me through. Didn't want this workout to loom over me.

• That said, this was the strongest performance I've had in quite a while, especially given that, this entire block, I've been able to perform this workout later in the morning. I imagine the absence of heat was helpful here, as we finally got out of that heat wave and are experiencing a cold snap which makes things far more tolerable. But beyond that, I'm going to attribute it to all the valuable amiño acids from the nachos.

• Got all the presses without rest pause: that's a first in quite a while. Knee is feeling decent. My right forearm flexor got kicked in class last night, which created the illusion of forearm pain from low bar, but in reality this is the healthiest my forearms/elbows have felt this deep into a cycle of low bar squats. I think I'm going to have another cycle of Grey Man in me.

• In that regard, future planning wise, I may be taking my bridge week in the middle of next week. Work Ops tempo is going to tick up and I'll be on shifts for a week. Chaos, as always, is the plan.

• Tang Soo Do last night wasn't much of a workout, but we got in the physical testing requirements. We were focused on close quarters defense: lotta shuffling and short movements. Also continued to improve my throws last night.

• Weighed in at 82.3kg this morning. This has been the most successful week so far, but I do imagine the sodium bomb from last night is a contributor.

Training Log: Entry 3794

AM WORKOUT (0510 wake up via Valkyrie's alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 2, Workout 4

"ROW ROW ROW YOUR BLOAT"

15 chins
20 minute recovery row (4010m covered)
14 chins
15 chins

Notes:

• Originally, Valkyrie and I were going to get in a ruck this morning, but the skies opened up at 0400 and never stopped, so we called an audible and got more sleep instead. With this being a mass building phase, that's never the wrong decision. I got in my 20 minutes on the rower while she got in her shower this morning. In general, I really like being able to start the day with 20 minutes on the rower, or some other manner of lower intensity physical activity. A cardio blitz doesn't seem appropriate, bu this is a nice way to get in "something" and get my body humming for the day.

• I DID need to focus to get in the 4000m in 20 minutes: I was meandering. It makes sense: yesterday's lifting was intense, and the Valkyrie and I actually got in a 3 mile ruck after ABF workout 5 after dinner last night, so there's been good activity. I'm also turning a corner on my throws by bypassing the handle and just gripping the bag and throwing. I can impose my will on it a bit easier that way. If nothing else, I feel like this will help improve the mechanics of my throwing while I practice.

• Tang Soo Do on the agenda this evening, and perhaps another walk after dinner. We're a month out from our belt test, so physical testing requirements will be a part of each class: 50 push ups, sit ups and jumping jacks for my rank. More extra activity.

• Weighed in at 81.8kg this morning. Very consistent weigh in these past 3 days: good to see. In general, fasting appears to be the lever I had been missing out on with nutrition. It's really made this simple.

Training Log: Entry 3793

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 2, Workout 3

MAIN CLUSTER

Axle bench press
2x6x256
4x256
5+1x256

(2) Texas Deadlift Bar Mat Pulls
9x440+chains

SUPPLEMENTAL CLUSTER

Lever belt squat
4x10x275

Dips
3x10x70
9+1x70

Axle curls
4x8x83

Notes:

• This is exactly why I record all the sessions: I realized that I did sets of 8 on the curls for some reason instead of sets of 10. No idea why, although it was truthfully dialed in right, so maybe my body knew.

• Otherwise, I got some REAL good sleep last night. Woke up a few times in the middle of the night swearing I had gotten a full night's rest, only to find out I had some "bonus sleep" ahead.

• Bench is ever so slightly too heavy. Bigger issue is just lacking skill: kept hitting the j-hooks.

• Continue to be pleased with the mat pull performance. It really is a matter of just getting the weight broken off the floor, and from there I own it. Definitely blew out some blood vessels today.

• Tang Soo Do last night was a decent workout. Lotta focus on basics. Once again: I have to do the opposite of everyone else in class, and focus LESS on power generation so I can flow. On that note, I had better luck throwing the bag by grabbing the sides vs the handle. I'm wondering if my arms are just too damn long that, when combined with the handle, it's just getting goofy trying to throw it. I need to embrace my inner trebuchet.

• Weighed in at 81.9kg. Good to see the weight go up. We have ABF workout 5 tonight, and possibly a walk since the weather is nice.

Training Log: Entry 3792

AM WORKOUT (0510 wake up via Valkyrie's alarm)

OPERATIONAL TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 2, Workout 2

"ROW ROW ROW YOUR BLOAT"

15 chins
20 minute recovery row (4030m covered)
14 chins
15 chins

Notes:

• Last day of sleeping in, although I actually had a rough time sleeping last night. I'm quite frankly not exhausted enough to go sleep after so many days of good sleep.

• The row went well. Wasn't forcing it, and got the distance covered that I needed to. My right knee is a little achy. I really need to get back to the PT for it. I keep writing that and not doing it, so it's clearly not a priority.

• Though it wasn't PT, doing workout 4 of the ABF with the family last night helped the knee in a tonic way. The first ABC ached, but follow on ones felt great.

• Tang Soo Do is on the schedule for tonight. "Wildcard/cardio". Curious if it's going to be more pressure points.

• Weighed in at 81.7kg. Down 1.1kg, which given how much of the day I spent shedding all the water in my body, that about checks. Hoping the cramping will stop as a result.

Training Log: Entry 3791

AM WORKOUT (0700 natural wake up, 1000 workout, holiday)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 2, Workout 1

MAIN CLUSTER

Buffalo Bar Squat
4x6x360

Axle strict press from rack
3x6x163
5+1x163

SUPPLEMENTAL CLUSTER

(3) DB incline bench
4x10x70s

DB row
4x10x150

GHR
4x10x40

ASSISTANCE

GHR sit ups
20

Notes:

• Day off work for Columbus day, so slept in with the Valkyrie, had a black coffee and got this done. We're experiencing a heat wave, and set record high temps for this time of year, so training has been rough. Also, since yesterday, my body has been attempting to shed all of the water it holds, so I've been cramping terribly all day.

• Despite that, very strong performance. Feasting yesterday most likely helped there.

• Got in my 2x15 and 3x14 chins all 7 days last week, so now we're at 3x15 and 2x14.

• Weighed in at 82.8kg. Was good to see that number. We'll see what sticks around.

Training Log: Entry 3790

AM WORKOUT (0700 natural wake up, 0900 workout)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 1, Workout 5

MAIN CLUSTER

Buffalo Bar Squat
4x8x335

Axle strict press from rack
2x8x153
6x153
5+2x153

SUPPLEMENTAL CLUSTER

(3) DB incline bench
2x12x65
11x65
10+3x65

DB row
4x12x140

GHR
4x12x30

ASSISTANCE

GHR sit ups
20

Notes:

• Got the day off work, slept in, had a black coffee and got in the workout. I was feeling more loose and limber, but just didn't have the same pressing strength I had on Monday. Matched the press, but dogged the incline bench. Squats were solid though, and that's the hardest part.

• I can't ignore the fact that, when I do DB rows, I become a better deadlifter. As much as I don't care for DB rows, I can't argue the effectiveness.

• Cut the assistance short for the sake of time. Was able to get back together with the fam.

• Was having those same lockout issues with my left shoulder on the press today. Just not lining up correctly.

• Tang Soo Do last night was very low energy. Focused primarily on pressure points in one step self defense. Lotta just trying to find where they are on the body.

• Weighed in at 81.7kg. Not quite a consistent weigh in, as I typically weigh in naked post workout and this was underwear first thing in the morning, but close enough.

Training Log: Entry 3789

AM WORKOUT (0410 wake up via Valkyrie's alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 1, Workout 4

"GO RUCK YOURSELF"

15 chins

3 mile ruck w/20.4lb tac carrier w/the Valkyrie done in 48:08

25 minutes of Tang Soo Do Hyungs with 5 chins between (60 chins total)

Cooldown walk

Notes:

• We were motoring this morning. Which is funny, because it feels like we're moving slower, which most likely means my fitness is improving and I'm holding myself to higher and higher standards. I found myself with an abundance of time at the end and wanted to keep intensity on the low side to not dig too far into my recovery. Really trying to focus on moving without tension, and the chins between hyungs let me hit my daily total early.

• Tang Soo Do is on the schedule for tonight as well. Still most likely low intensity. Family got in another day of ABF last night. It's nice getting in MWF vs when we had to weekend warrior it. We're also finishing the workout with planks or push ups.

• Weighed in at 81.9kg this morning. Good to see that. Forgot to mention a bit of comedy from last night's meal. I ordered to ribs, then asked for the sidekick of ribs to go with it. Waiter raised his eyebrow and then shrugged and I said "I like what I like". When I ordered the sides, I said "2 side salads, but honestly I just want the eggs and cheese". He says "No problem. Just to clarify, you want the lettuce too right?" I go "No, literally, just the eggs and cheese". He says "Ok, ya know, I was going to ask you about your regimen to look the way that you look, but I think you just answered that"

Training Log: Entry 3788

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 1, Workout 3

PRIMARY CLUSTER

Axle bench press
2x8x238
6x238
5+3x238

(3) Texas Deadlift Bar Mat Pulls
9x440+chains

SUPPLEMENTAL CLUSTER

Lever belt squat
4x12x255

Dips
4x12x50

Axle curls
12,9,8x83

ASSISTANCE

Reverse hyper
2x15x140

Ab triad
1 round

Notes:

• No drama coming into this workout: got up and was excited at the prospect of doing it. This is kinda the "reward" workout of the week, because there's no barbell squat, only 1 set of pulls, and the rest of the supplemental work is pretty gentle. Plus I eat breakfast after, so that's cool.

• My TMs are a bit too heavy for these rep ranges, and I'm just plain not eating enough. But the deadlift is moving in a great direction. I was doubting my ability to pull today, based on the soreness I was experiencing Monday and yesterday, but I was feeling strong and I actually shut it down with a few reps left in the tank, which means I also didn't blow up my hips on the lift. Win there.

• Cut the curls 1 set shy. It was heavy, time was short, and this spares my forearms.

• I need to get back to practicing daily throws. Life has gotten in the way a little.

• Tang Soo Do last night was very low energy. Lotta celebrations for tournament outcomes. Did some weapons defense one-steps.

• Weighed 80.5kg this morning. We're going out to eat tonight, to celebrate kiddo's parent teach conference (we're assuming nothing but good news), so that'll be an opportunity to get in a little more energy. Also doing another ABF family workout tonight.

Training Log: Entry 3787

AM WORKOUT (0510 wake up via Valkyrie's alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 1, Workout 2

"ROW ROW ROW YOUR BLOAT"

15 chins

20 minute recovery row (4000m covered)

14 chins

Notes:

• This was absolutely what I needed this morning, because I went to bed stiff and work up worse. Once again: spending 5 hours driving and then squatting the next day tends to produce a unique soreness. Thankfully, I'm moving better after getting in the row. But, in turn, my output on this one wasn't as strong as yesterday.

• Which, speaking of yesterday, along with that row and lifting workout, I got in a 50 minute walk outside, and then the family did the first day of ABF and then the Valkyrie and I went on a slightly longer than 2 mile ruck, which before that I went to my kid's last XC meet of the year and walked around a bunch too, so I ended up with over 23k steps for the day. Which sounds, cool, but it's working against my goals, because...

• I weighed 80.3kg this morning. And in no way did I restrict on last night's meal. I didn't leave a single rib behind and had a very generous portion of the shaved beef, and cheese, meat and eggs from the charcuterie, along with the meal of salmon and egg whites, along with my nightcap of skyr and Metabolic Drive. This is the mass building phase, and I'm already one cycle deep. There is still plenty of feasting on the horizon (we're doing a Dan John "Practice Thanksgiving" with the Turkey on Sat, and with it being my birthday month I've got a lot of discounted meals to cash in), but I really need to make sure to keep the goal the goal here.

• Tang Soo Do on the radar for tonight. One-step week, which tends to be low activity.

Training Log: Entry 3786

AM WORKOUT 1 (0510 wake up via Valkyrie's alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Cycle 2, Week 1, Workout 1

"ROW ROW ROW YOUR BLOAT"

15 chins

20 minute recovery row (4084m covered)

14 chins

AM WORKOUT 2 (0800)

14 chins

PRIMARY CLUSTER

Buffalo Bar Squat
4x8x335

Axle Strict Press from rack
2x8x153
5x153
4+2x153

SUPPLEMENTAL CLUSTER

(3) DB incline bench
4x12x65s

DB rows
4x12x140

GHRs
4x12x30

ASSISTANCE

GHR sit up
20,15

Notes:

• I took the day off work to help recover from travel, tournament, so I slept in until the Valkyrie's alarm went off and then got in the rower while she was in the shower because I figured "why not". I pushed the intensity ever so slightly harder than usual. My right shoulder is still having some nerve issues and it's floating up to my neck. Minor inconvenience.

• Once I got the kiddo dropped off at school, came back and knocked out the workout. The squats are what I hate the most, but they're actually where I'm performing the strongest. The press ran into issues: left shoulder didn't want to lockout. I didn't push it too hard.

• Weighed 80.8kg this morning. No carb up meal last night, so it's an typical Monday weigh in.

Training Log: Entry 3785

AM WORKOUT (0400 wake up via alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Week 3, Workout 5

MAIN CLUSTER

Buffalo Bar Squat
4x3x375

Axle strict press from rack
4x3x173

SUPPLEMENTAL CLUSTER

(3) DB incline bench
4x8x70s

DB row
4x8x155

GHR
4x8x30

ASSISTANCE

GHR sit up
20,15

Notes:

• I dorked up something in my right shoulder yesterday either during throws or hyung practice. Nothing significant, but annoying: feels like nerve pain. Made lockouts on the presses a little sucky. Right knee is also a little pissy on the squats, but again: not significantly so. Depth was solid and strength was good. Right forearm is feeling better: was holding the bar higher on my back. Rest of workout not remarkable: it's what I did on Monday.

• Haven't been logging rest times, but it's been consistently 2 min on the main cluster and 1 min on the supplemental.

• Got feedback to bring the relaxation from my open hand hyungs into my weapons hyungs last night, but also told to keep a tight closed fist during open hand hyungs, so it's getting to be perplexing. The class itself was moderate activity.

• Weighed in at 81.8kg this morning. Traveling later tonight for the tournament (5 hour drive), so nutrition is going to be a little different. Packing my keto bricks and carnivore bars, along with biltong, but also open to getting some burgers on the road.

Training Log: Entry 3874

AM WORKOUT (0510 wake up via Valkyrie's alarm)

OPERATION TACTICAL SLEIGHBELL

TACTICAL BARBELL MASS PROTOCOL Grey Man, Week 3, Workout 4

"ROW ROW ROW YOUR BLOAT"

14 chins

20 minute recover row for 4025m

15 chins
14 chins

Notes:

• This was supposed to be a ruck day with the Valkyrie, but we got flash flood warnings at 2300 and through out the night it sounded like our house was going through a car wash as we got pelted with rain, so we decided to just sleep in. Settled on the row to start my day. Still a leisurely/recovery pace. Chins as part of the daily total.

• Body is feeling pretty good. Got in some knee PT yesterday and that already seemed to reset me back to a good baseline.

• Tang Soo Do on the books for tonight. Should just be more hyung walkthroughs.

• Hoping things dry out enough to get in some more throws work.

• Weighed 82.6kg last night. That's what we wanna see. I actually made a point to wear my "Lift Weighs/Eat Steaks" shirt while making dinner last night to continue to lean into this gaining phase. As silly as it seems, I do find there's value in "living" the phase of training that you're in. When it's time to gain, I become "that guy", and it's all I care to read and think about (thanks for the inspo Bruce Randall!) When it's time to become more athletic/lean out, that's who I become.