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A Baker's dozen

Thanks fufu.

Active recovery-

I feel like shit today. But fu*K it I want to go for a ride.

Time to hit the road...
 
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^ hahaahhahahaha - I love that! That's so fucked up. You just made my week, fufu. :laugh:
 
I'm going to see a herbalist on thursday... I went to her before... and it helped... I had high levels of lead and other metals... anyway that was three years ago. I have been in so much pain over the last couple of days that working out with weights has not even been an option. I fucking hate feeling so shitty all the time, I hope going to her helps.

I was planning to start a new program but I don't even know what my body is cabable of these days.

This is so lame... :(
 
Today-

Warmup- jumping jacks, marches

Deadlift- 4 working sets sets 175 x 10, 225 x 8, 275 x 6, 300 x 4 RI 90sec
Squat- 3 working sets 150 x 12, 175 x 10, 200 x 8 RI 2min
DB lunges- 3 working sets 10lbs, 20lbs, 30lbs RI 1min

I am only going to do 3-4 movements 3 times a week because it's all my body can handle right now. I still can't do any horizontal pressing and the olympic lifts are too taxing- which sucks- so I need to create some type of program around what I can do. One arm rows are okay as long as I'm not bent over for many reps. My endurance is quite low but I am glad I was able to deadlift again- at this point I'm not concerned with the weight.
 
So here is what I was thinking of doing...

3 days a week

Workout A RI- 2-3 min
Deadlifts 4 sets
Squats 3 sets
lunges 3 sets

Workout B RI- 90 sec
Single leg RDL's 3 sets
Pullups/ chinups (L-ups) 6 sets
One arm rows 3 sets
Rollouts, boats, planks 2-3 sets

Workout C RI- 1 min
Circuit 1
a)Step-ups or bulgarian squats 3 sets
b)Overhead press or standing DB millitary 3 sets
Circuit 2
a)Dips 3 sets (pushing movements still hurt so I might not be able to do this
I might have to think of something different -like pushups)
b)calf raises 3 sets
core/ stabilization work 2-3 sets

I will go back to the olympic lifts once I start to get stronger/ feel better/ have more energy.
I will do various active recovery workouts 2 days a week depending on how I am feeling.
I was thinking switching back and forth between 8-10 reps and 6-8 reps. RI's 1 min, 90 sec and 2-3 min
Any suggestions?
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Did you just get alot better all of the sudden? 300 on deadlifts is great!
 
I pumped myself up with pain medication and coffee... deadlifting isn't as taxing for me as squats- or cleans and snatches. But I am happy about that deadlift. :)
 
That's very good. Considering you haven't loaded up that much weight in a long time. Workout program looks fine also. I think it is balanced, I don't really have anything to offer besides preference.
 
Today-

Warmup- jumping jacks, burpees, skipping

Single leg RDL's RI 90 sec
25's x 10, 35's x 10, 45's x 8

Pullups/ chinups RI 60 sec
BW- 50 total reps

DB rows RI 60 sec
50 x 10
70 x 10
70 x 8

Rollouts (on knees) RI 90 sec
6,6,5

I am still having a hard time with the rollouts.
 
What be the matter?
 
Seems like a well-thought-out program on the previous page. Nice job on the deadlifts. That's not easy, especially when you're feeling like crap. Hope you feel better. You'll come back with a vengeance.
 
I had one of the worst migranes ever two days ago + cold/flu + on top of all the other problems I have been having-- but I feel much better today. :)

Run- 45min

I went to my friends place to watch football.

At half time I decided to run home... not my smartest move as I have not ran in a long time and it was very cold outside -21c. My face was frozen when I got back but it felt good to be outside--I have been stuck inside my house- sick- for too long.

I am determined to lift tomorrow.
 
Today

Warmup- jumping jacks, burpees, skipping x 3

Circuit 1
a) DB Step-ups 12 reps, 35's
b) DB OH press 12 reps, 35's
30 sec rest
a) DB Step-ups 10 reps, 45's
b) DB OH press 10 reps, 45's
30 sec rest
a) DB Step-ups 8 reps, 50's
b) DB OH press 8 reps, 50's
3 min rest

Circuit 2
a) Dips BW x 12
b) BB standing calf raises , 15 reps, 135
30 sec rest
a) Dips BW + 25 x 10
b) BB standing calf raises, 12 reps, 205
30 sec rest
a) Dips BW + 45 x 8
b) BB standing calf raises, 10 reps, 225
3 min rest

Boats/ side planks x 2
Boats- holding a 25lb plate, 45lb plate
30 sec rest
Side planks- holding a DB in hand of raised arm, 10lbs, 15lbs

I might have to scrap the dips, the last set re-aggravated the pain in my ribs.
The weighted boats and planks were fun but tough.
 
Yesterday-

Tai chi- 1 hour

30 min walk


Today-

Warmup- marches, jumping jacks/ skipping, BW lunge hops x 3

Deadlifts RI 2 min
5 warmup sets - 45, 75, 135, 185, 205 x 8
225 x 6 x 1, 275 x 6 x 3 sets

Back squats RI 3 min
5 warmup sets- 45, 75, 135, 155, 185 x 8
205 x 6 x 1, 225 x 6 x 2 sets

DB walking lunges RI 90 sec
30's x 1 round, 40's x 2 rounds


Best workout I have had in a while. The pre- coffee boost I had helped too. :hehe: The squats still took a lot of my energy and my rest time in-between exercises was longer than I would like but I'm not about to start bumping up the weight just for the sake of my ego. My main concern is a healthy recovery and being pain free.

Pain wise: 4 out of 10
Energy wise: 6 out of 10
 
Nice workout dude! I drink coffee before every workout. I consider coffee my secret weapon.
 
KelJu- thanks. :)

DOMS- I only weigh 156 because I have been sick :( . I go ATG.
My front squats are a bit narrower than my back squats, but not by much. I like front squats a lot better but I am taking a break from them.
 
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