Morning 3-D ROTATIONS. Misfit work today. TIB RAISES, CALF RAISES, KOT CALF RAISES, J CURLS, REVERSE CRUNCHES, SIDE CRUNCHES, REVERSE SQUATS, and BRIDGE PUSH-UPS.
LUNCH was two cans of tuna with salsa and mustard. Raw yogurt with two dates.
Dinner was cabbage, chicken, cottage cheese, and salsa. No-fat greek yogurt. Peanut butter, banana, raw milk.
nothing
three beers (not pictured)
habanero, kefir; cottage cheese, canned green beans; half meatball sub, two egg yolks; pizza with honey and guacamole for crusts; fat-free yogurt, raw honey, apple, walnuts
my current split is anything but “set,” but my general goal is to not miss two training days in a row. that happened today for a variety of reasons, the biggest being we were informed of a miscarriage.
nothing
four beers (not pictured)
salad with a bunch of candied almonds and feta; pizza; half meatball sub; brownie and part of cheesecake
went to the zoo with the kids today.
-prisoner
PULL-UPS w/ HANG 3×3 w/ 10s
OP w/ HOLD 3×5@95 w/ 10s
RING SUPPORT 3 sets
SHRUGS 3 sets
BRIDGE ROW 10, 5@35, F@35
PUSH-UPS 10, 5@CHAIN, F@CHAIN
EXT ROTATIONS 2 sets @ 10
EXT ROTATION LIFTOFFS 2 sets
nothing
habanero, raw milk; six eggs, pizza slice; roast, pasta with cheese, fries; more pasta and another pizza slice; french toast with syrup and raw milk
shoulder was tender from training a few days ago. didn't want to push myself on overhead stuff. i'm pretty sure i tore my labrum back in 2019 and that's still what bothers me.
after the liftoffs, shoulder felt real good though. haven't done them in a while. will have to keep experimenting.
-couch stretch
-atg lunge
-hover step-ups
-poliquin step-ups
-uni good mornings
-90/90
GM 3×10 @120
FOOT-ELEVATED ATG LUNGE 3×8
WIDE-GRIP HALF ROMANIAN PULLS 3×3@250
raw liver shake; sardines, egg yolk, salsa, carrots
roast, eggs, raw cheese; banana, peanut butter, raw milk
had to rush my dad to the hospital today… well, tried to. had to call the ambulance. made for a hectic day, traveling back and forth to hospital. rushed dinner.
-couch stretch
-ankle flexion stretch
SHIN+CALF WORK
J-CURLS 3 sets
REVERSE CRUNCHES 3 sets
SIDE CRUNCHES 3 sets
REVERSE SQUATS 3 sets
BRIDGE PUSH-UPS 3 sets
nothing
one beer
a few brisket nachos (not pictured); two burgers, two slices of pizza, bacon, raw cheese; apple skin, banana, fat-free yogurt; cinnamon pretzel, raw milk
took the kids to an amusement park today. didn't eat anything there save for a few nachos. came home and ate whatever was around. i am the clean-up man. i eat things my kids don't, like apple skins. i save them and bake them in the oven. i also eat a lot of egg yolks from their hard-boiled eggs.
raw liver shake, honey; tuna, peppers, carrots, salsa
brussels sprouts, peppers; burger, fries, bacon, guacamole, raw cheese; pizza, bacon, burgers; ice cream
beat after three days of softball.
-prisoner
PULL-UPS w/ HANG 5×5 w/ 10s
OP w/ HOLD 5×5@95 w/ 10s
RING SUPPORT 3 sets
BBROW 3×6@175
PIKE PUSHUPS 3 sets
CURLS 1xF
TRICEPS 1xF
two cans of tuna, carrots; raw yogurt, apple, banana
two beers (not pictured), chicken breasts, salsa, raw cheese; banana, peanut butter, raw milk
softball tonight. stopped at bar afterward. my throwing arm is about to snap. good thing i have a break after this.
-couch stretch
-atg lunge
-hover step-ups
-poliquin step-ups
-uni good mornings
-90/90
GM 3×10 @115
FOOT-ELEVATED ATG LUNGE 3×8
WIDE-GRIP HALF ROMANIAN PULLS 3×3@245
tuna, peppers, mustard; raw yogurt, apples
roast, potatoes, carrots; banana, peanut butter, raw milk
softball tonight. wife made the roast.
-couch stretch
-atg lunge
-hover step-ups
-poliquin step-ups
-uni good mornings
-90/90
GM 3×10 @115
FOOT-ELEVATED ATG LUNGE 3×8
WIDE-GRIP HALF ROMANIAN PULLS 3×3@250
nothing
beers; restaurant burger with chips (not pictured)
chicken sandwich, chips, pretzel, honey mustard; ice cream cake
well folks, we are officially on a bender.
training today happened, but i ran through the mobilizations much quicker than normal. second son took a short nap, so i had almost no time.
wife and i decided to take the trolley downtown today with the kids. met some friends. more beers. more restaurant food. i ate again when i came home because i am awesomely unwell.
the past few days, i've finished eating at like 10pm, which is awful. i hate eating that late. with the kids, sometimes it's unavoidable. today, it was just gluttony.
A BIG FAT SLAB OF NOTHINGNESS
nothing
more beers!
burritos, nacho chips, and a bunch of carbohydrates
had to watch the kids all day today by myself. no free time. went to a brewery afterward. got food from a place by the brewery. it was tasty, but it was practically all carbs. rice, beans, potatoes. meat was sparse. i ate a lot more than what's pictured. i am fat.
-couch stretch
-ankle flexion stretch
SHIN+CALF WORK
J-CURLS 3 sets
REVERSE CRUNCHES 3 sets
SIDE CRUNCHES 3 sets
REVERSE SQUATS 3 sets
BRIDGE PUSH-UPS 3 sets
nothing
three beers
burger with cheese, ribs, mac and cheese; baked apples, whipped cream, peanut butter and jelly sandwich, raw milk
this week sucks. wife and kids were out of town. way off the routine. my son got bit by a dog today. ended up in hospital. luckily, it wasn't bad. confrontation with neighbors. beers (not pictured) ensued.
beers
stuff from a pizza place; banana, peanut butter, raw milk
WE ARE STARTING FRESH ON MONDAY. FRESH ON MONDAY! THAT'S THE MENTALITY. IT'S A DUMB MENTALITY, BUT THAT'S THE MENTALITY.
softball today.
-prisoner
PULL-UPS w/ HANG 4×3 w/ 10s
OP w/ HOLD 4×3@95 w/ 10s
RING SUPPORT 3 sets
BBROW 3×6@170
BRIDGE ROW 10, 5@35, F@35
PUSH-UPS 10, 5@CHAIN, F@CHAIN
kombucha
cabbage, onions, chicken breast, cottage cheese; ribs with bbq sauce; pasta with mozzarella cheese, leftover mac and cheese; ice cream cake
finishing leftover birthday and holiday foods. pasta was random. had a giant ball of fresh mozzarella starting to smell like crevices between a basketball player's toes. i hate wasting food.
forced myself to train today. wasn't going to. still not feeling myself. tired. did anyways. the pull-ups and overheads were done with mobility in mind more than “up-and-down” strength. focusing on holding the positions and making sure my left shoulder feels great at all times.
-couch stretch
-atg lunge
-hover step-ups
-poliquin step-ups
-uni good mornings
-90/90
GM 3×10 @115
FOOT-ELEVATED ATG LUNGE 3×8
WIDE-GRIP HALF ROMANIAN PULLS 3×3@245
kombucha
cabbage, tomatoes, spinach, chicken breast, bacon caked in syrup and sugar, cottage cheese; ribs with bbq sauce; baked apples with ice cream; two dates, raw milk
coming off three days of drinking. the most hungover i've felt in a looonnnnnggggg time. managed to drag myself to softball. i did not play well, but it helped rattle my brain awake (somewhat). will probably be tired and sluggish again tomorrow.
NADA
nothing
cabbage, fried chicken, bbq pork, mozzarella, mustard, guacamole; apple, banana, raw milk; ice cream
ate mostly leftovers from a picnic this weekend. tried to cut the breading off the chicken. pork is caked in sugary sauce and who knows what else.
-prisoner
DB OP
HANGS
BB ROW 3×6@160
RING PLAY
BRIDGE ROW @ F
CHAIN PUSH-UPS @ F
raw liver shake, raw yogurt, date
“snack”: habanero, skim milk, some apple
cabbage, bbq pork, chicken breast, guacamole, cheddar; banana with yogurt stuff; a few cookies, skim milk
we pick up our groceries at the store after ordering them online. we got someone else's order and they told us to keep all the perishables. we have some fairlife skim and 2% milk to chew through.
more leftovers from picnic.
will give more info about my liver shake and recent obsession with raw dairy in a blog post.
