My Random Log of Random Workouts and Randomness

[Filmbuff81]

Been super busy with work and a couple others lately that took up lots of mine time.

Hopefully I can talk about them soon.

Also got super sick.

But I managed to get a few workouts in the past week.

I jettisoned the all pro stuff quickly. Just or in and I really just do better programming myself with a loose structure than following things to a T. It's how I've managed all my PRs in the past.

Also achy knees a bit so need less leg frequency right now.

Trying to lose weight has been crazy tough.

Metabolism just seems to be all shot to hell no matter what I do right now. I think I've lost a couple pounds the last couple weeks.

Anyway last couple workouts of bastardized programming split.

Sorta doing 531/gst split but more push/pull/legs-ish and more warmup and work set volume.

Push
Bench Press
45x10
95x10
115x10
135x10
155 3x8

DB Press 25lbs x20, 20,15.

Incline dB press 3x15

Ab wheel 2x15


Just did legs

Squat
45x10
95x10
135x10
155x8
195 2x8, x12

Barbell lunge 65lbs 2x15 per leg

Russian twist 5kg medicine ball
2x15 per side.

Haven't done lunges in forver so I started light as hell.

Good news is my strength imbalance is a bit better from that time I dedicated to single leg press a few months back.

I might add in front squats or some step ups eventually.

But squats and lunges pretty much worked everything as is.

[Filmbuff81]

Blah still sick. Was OK for a few days then got my sinus cold back.

Anyway worked out today.

Trying to get back in a rhythm.

I spent the past month working on get a small business loan to fund some equipment so that I can eventually go into business for myself

So a lot of my free time was spent working on my business plan, dealing with bank, and putting together promotional materials to get the loan approved.

Good news it got approved yesterday.

So 1 thing off my list right now.

On to the workout. I am weak as fuc lol. But I'll come back fast.

Also up to 265, so really trying to focus back on health again after letting things slide.


Close grip bench
45x10.
95x10
145 3x10

Squat
135x10
185 2x10

Close grip chin ups with blue and red bands.

2x8

Ab wheel 2x10

[JustBulk]

hope you get well soon, it's the weekend!!!

[KenshinH]

Congrats on getting the loan!

Working for yourself is tough but can be rewarding for sure.

[Filmbuff81]

Congrats on getting the loan!

Working for yourself is tough but can be rewarding for sure.

Thanks!

Definitely will be tough at timea I am sure.

I'll be business it on the side unless I snag enough clients right off the top.

I work in TV production and real estate marketing, so hoping since I'm trying to bring services that are sparse in the burbs I can try to take a decent chunk of the market.

But we shall see haha.

[Filmbuff81]

Only been lifting on weekends.

Sign loan papers tomorrow which is awesome and also heading to ultrasound with the missus

Just over 9 weeks preggers.

Which is awesome because I have had to taper oft the arimidex.

E definitely plummeted the past couple weeks and has caused my hair to thin out over the course of taking it.

I have extremely thick hair so only noticed that.

Hoping it grows back to normal. Since I would like to keep my lucious locks.

It's not the worst thing in the world.

It resulted in a pregnancy, so it did the job.

It just clearly did the job too good when it came to myour hormones.

High test is nice, but low E and high dht is no Bueno.

[HARRYBEAST]

Congrats on knocking up the missus. Is this your first?

[Filmbuff81]

Congrats on knocking up the missus. Is this your first?

Thanks!

Yeah first one.

Pretty exciting, especially considering we thought we would need to do IVF

[Filmbuff81]

starting to feel a little more normal the past day or so after drastically reducing the meds.

Obviously will take time for the hair to hopefully come back to the way it was. I don't look bald anyway, it's just thinner so I'll have to wear my hair a little longer than usual for now.

nocturnal, morning, and random wood has come back.

I've had to dive into sites that shall not be named to get a better idea of what I need to do.

needless to say my concerns at the beginning of doing 1mg daily like a breast cancer patient weren't that far off.

Most men will take 1mg A WEEK or less and these people are using a lot of creatine.

So yeah. we'll see how this plays out.

[Filmbuff81]

Deadlift
135x5
165x3
195x3
220 5x2

Rack pull 235 2x3

Deficit Deadlift 205 3x6

Rdl 165 3x10

Shrugs 165 2x15

Solid day. Fairly light. But yay workout again finally.

[Filmbuff81]

Bench Press
45x15
100x8
125x5
145 5x3
125x15

Close grip bench press
135x 15,13,10

Incline DB Press
25x12
40x10
55x8
65x6

Barbell Row 135 4x10

Seated Arnold Press 25 4x12

Incline DB Fly 2x15

[dbone1026]

Just getting caught up here. Congrats on the new business venture and knocking your wife up! Crazy having to deal with all the hormone ups and downs (along with sides). I would think that unless you are prone to MPB your hair should grow back once you get E/DHT under control. Are you taking any DHT blockers?

[pastorpritch]

Looks like good things are happening
Exciting times man!

[KenshinH]

Congrats R on your 1st baby!

Also good to see the workouts in here again

[Filmbuff81]

Howdy again.

Been busy working a ton and getting ready for baby.

Still riding the up and downs of hormones.

Dbone. No DHT blockers. I've bee experimenting with shampoos and a smaller dose recently of arimidex that seems to be quelling things.

I am not prone to MPB. So things are better right now.

I do have to go on TRT at some point. I stopped arimidex for a whole and T levels were lower than the previous tests.

Unfortunately my balls don't work.

TRT needs to wait until we decide we're done with kids.

So I am in limbo for now.

I have barely lifted the last few months. But now that I am strictly freelance I am hoping to get going again a couple days a week.

Needless to say I am a bit of a wreck right now.

[VanillaBearB]

Sorry to hear you're in bad shape man.

Remember it's a marathon, not a sprint - I know your marathon has been going on for a while but there's always a light at the end of the tunnel.

I'd recommend having a look into something that's autoregulated for you to work with. I've tried pushing programs without it but realised that with my job (60-70+ hours/week with little sleep) I'm not going to be able to keep up with a lot of the programs that other people can.

The Renaissance Periodisation Powerlifting templates seem to be quite good and scientifically backed. There's a hypertrophy, strength and peaking block. They are expensive ($198 for all 3, with $10 if you use the code PLU10) but it looks like there's some solid work in there. It has you work in rep ranges and keeping reps in reserve (like RPE, but reverse) and then rate the sets on whether they flew, were as expected, or really tough, and it autoregulates volume for the next part of the week.

They have a 4 and a 5 day template. Although if powerlifting isn't what you're interested in, the creator Dr Mike Israetel has been working on some men's physique templates that have exactly the same autoregulatory system in. They're due out mid-december I think.

[Filmbuff81]

Sorry to hear you're in bad shape man.

Remember it's a marathon, not a sprint - I know your marathon has been going on for a while but there's always a light at the end of the tunnel.

I'd recommend having a look into something that's autoregulated for you to work with. I've tried pushing programs without it but realised that with my job (60-70+ hours/week with little sleep) I'm not going to be able to keep up with a lot of the programs that other people can.

The Renaissance Periodisation Powerlifting templates seem to be quite good and scientifically backed. There's a hypertrophy, strength and peaking block. They are expensive ($198 for all 3, with $10 if you use the code PLU10) but it looks like there's some solid work in there. It has you work in rep ranges and keeping reps in reserve (like RPE, but reverse) and then rate the sets on whether they flew, were as expected, or really tough, and it autoregulates volume for the next part of the week.

They have a 4 and a 5 day template. Although if powerlifting isn't what you're interested in, the creator Dr Mike Israetel has been working on some men's physique templates that have exactly the same autoregulatory system in. They're due out mid-december I think.

Appreciate the feedback.

Once I am on TRT I'll try lifting get 4-5 days a week again.

But right now I just need to get back in the game lol.

I've been doing a lot of real estate work so on my feet a ton which has helped me lose some weight.

But yeah I get worn out easily.

The arimidex has helped ease the soul crushing fatigue. But it's not a viable long term solution, especially financially.

But at least it's a stop gap for now and the lower dosage seems to have kept some of the side effects from last time at bay.

I like the RP Stuff. I have their hypertrophy block template. And it was great earlier this year for the brief time I was dialed in on arimidex, but then hormones crashed and I stopped.

For now I'm thinking 2 days a week

With a vague 531 structure. Maybe 1-2 days cardio, but my work kinda takes care of that now thankfully.

[dbone1026]

Hang in there bud, sucks you are having to deal with all this but I always like to think there will be the light at the end of the tunnel.

[Filmbuff81]

Hang in there bud, sucks you are having to deal with all this but I always like to think there will be the light at the end of the tunnel.

Thanks dbone.


Definitely light at the end of the tunnel.

Once I get on the TRT train I'll definitely feel better once the right balance is found.

Those few months where things were dialed in I felt amazing. So just need to get back to that.

[JustBulk]

Hang in there buddy, we all gonna make it. One day, all the negative things will pass and all will be great again.

[Filmbuff81]

did a very short workout today. Just trying to get back in a rhythm and see how things feel.

[Filmbuff81]

Gonna do 531 for a while to build up a base again.

Sooooo weak.

Bench Press
45x10
75x5
110x5
125x5
140x5
110 5x5 - 60 seconds rest

Then 1 circuit 10 reps of
Fat man rows
Pushups
Kb swings
Single leg squat to bench
Ab wheel

Eventually hoping to do 5 rounds.

Also shovelled snow in my complex for nearly 2 hours, so that was a good cardio workout.

Need to really focus on getting weight down. I lose 10-15 then gain it back quickly.

[VanillaBearB]

Gonna do 531 for a while to build up a base again.

Sooooo weak.

Bench Press
45x10
75x5
110x5
125x5
140x5
110 5x5 - 60 seconds rest

Then 1 circuit 10 reps of
Fat man rows
Pushups
Kb swings
Single leg squat to bench
Ab wheel

Eventually hoping to do 5 rounds.

Also shovelled snow in my complex for nearly 2 hours, so that was a good cardio workout.

Need to really focus on getting weight down. I lose 10-15 then gain it back quickly.

Have you looked at the RP Autotemplates for diet? I've heard really good things for weightloss!

[Filmbuff81]

Have you looked at the RP Autotemplates for diet? I've heard really good things for weightloss!

Yeah they are good, insanely strict but good.

I'm using most of the principles but trying to add a little more flexibility for now. I need to be careful with getting too OCD with food.

But I'll definitely need to for a while.

Hoping I can build up good workout habits first and just worry about overall calories for now, since I am way out of shape.

Then once I'm in a more consistent groove I can use a much more structured approach.

We'll see how it goes. All I know is, first order of business is being more active outside of work.

Since in general my eating is fairly good.

I definitely like all the RP stuff.

Since this month is a slower month of work for me I am trying to use it as a reset.

I just need to be more focused. The lower dosage of arimidex took a little longer to kick in, but I am start to feel a bit more concentration and energy, so I am hoping I can ride that.

If my energy comes back more and recovery gets better I might get back into the PL hypertrophy template.

[dbone1026]

Gonna do 531 for a while to build up a base again.

Sooooo weak.

Bench Press
45x10
75x5
110x5
125x5
140x5
110 5x5 - 60 seconds rest

Then 1 circuit 10 reps of
Fat man rows
Pushups
Kb swings
Single leg squat to bench
Ab wheel

Eventually hoping to do 5 rounds.

Also shovelled snow in my complex for nearly 2 hours, so that was a good cardio workout.

Need to really focus on getting weight down. I lose 10-15 then gain it back quickly.

Gotta start somewhere, nice job!

Have you tried incorporating HIIT/Tabata to help with weight loss (along with obvious diet changes)?

[Filmbuff81]

Gotta start somewhere, nice job!

Have you tried incorporating HIIT/Tabata to help with weight loss (along with obvious diet changes)?

Overall diet is quite good. I am sure I can clean it up more.

it's literally just really tough with the hormonal crap to keep the weight off. doing lots of walking and going to try to start jumping rope again.

eventually I'll bring some hiit stuff back into my training, but it just completely ruins me right now. of course being out of shape doesn't help, so just trying to build things up slowly, but if it comes down to it I'll just have to throw myself in the deep end like I have in the past and then just see what happens

[Filmbuff81]

Decided to restart my weightlifting program.

Very Russian inspired with high reps, lower weight and a lot of assistance and bodybuilder work in spots.

So a decent hybrid if I can stick to it.

Slowly balancing out the hormones, so felt decent today.

Lats are feeling it.

Also working out in -5 degree weather sucks balls at first.



Weights are light this first cycle to get some work capacity back.

I also accidentally did 3 sets of incline

[Filmbuff81]

Actually worked out again today.

Work sets shown below.

Delts definitely feeling it now.

The push press was behind the neck with a snatch grip. So basically a klokov press.

0 and 1s represent if something is easy or not.

It's an RP template and -1,0,1 are used to help auto regulate volume.

-1 = tough, slow, or missed reps

0 = Tough but fast

1 = easy, fast, and explosive

[Filmbuff81]

Buggered my wrist a bit, so just been doing a bunch of regular lifting the past few days.

Getting the buuuuuuurn on.