Adventure Time with Turkey

[jjeane]

Nice find on the 5/3/1 app! I hate DL as well. Such and evil lift!
Hope you can figure out why you are so tired and sicky all the time!!

[Echo814]

I've been thinking of starting up 5/3/1 again! Now that I have my numbers up I figure it would be a transition.

Glad the move went well and you're enjoying the new place. Sleep is always good and it's awesome you can without the claudhoping of little feet to disturb you

Allergies can suck big time, get a humidifier for your bedroom and see if sleeping with that at least helps with the dryness.

[dreahere]

Glad you're having fun and enjoying the new house, chickie!

[gobbles23]

Checking in, turkey. How you doing (health issues etc.)?

Ok. Lots of sinus pressure but probably the air in the new place. Fan forced heaters = dry hot air. I've been being really anal about using my sinus rinse + saline rinse (nose teapot) and using Vaseline on the inside of my nose at night + taking antihistamines. And I washed my pillows and all the blankets and everything, lol!!! So far there has been an improvement!

I noticed I was starting to get a rash on my upper cheek, the same side that I sleep on a lot and my eyes are still really red looking but definitely better since I've been being more cautious!!! Can't wait for my allergy testing!

maybe stupid question, you only use the bands so bent over in a row feet on part of bands, that the idea

sorry about the possible allergies, no fun!

I can't believe its still not Friday yet

yes! Step on bands with feet and row Had to use a wide step to increase range of motion!

Allergies do suck, I don't know what happened to me last week but it felt like I was smacked in the face with a 2x4 for days, lol!!!! On the mend now

Nice find on the 5/3/1 app! I hate DL as well. Such and evil lift!
Hope you can figure out why you are so tired and sicky all the time!!

It's awesome, makes the programming so much easier

Me too! What the hell? lol!!

[gobbles23]

I've been thinking of starting up 5/3/1 again! Now that I have my numbers up I figure it would be a transition.

Glad the move went well and you're enjoying the new place. Sleep is always good and it's awesome you can without the claudhoping of little feet to disturb you

Allergies can suck big time, get a humidifier for your bedroom and see if sleeping with that at least helps with the dryness.

It's an awesome program and I'm super excited to do it and keep it up for a long time this time. I enjoy the fact that if you are pressed for time or not feeling overly energetic, you can get away with just doing your main exercise That makes me a happy turkey!

Oh my god Erica, what a difference! It's like living in a house! it's cozy and warm and comfortable and peaceful and beautiful. It's like, too good to be true!!

Yes, I'll pick one of those up for sure. As soon as Stephen starts working again it'll be the third item I spend money on. First is my hair and second is a fitbit Can't track my sleep anymore, it sucks!

Glad you're having fun and enjoying the new house, chickie!

Thanks so much it's super wonderful

[gobbles23]

Feels like I’ve been gone forever! Cliff time! Lol!!!

- Still loving 5/3/1. Still trying to get a handle on it. Managed to set up flat bench after by reversing the safeties on the squat rack and lowering them and tightening the back on the bench. Still a slight bit declined but close enough.

- So changed incline bench to flat bench for 5/3/1 and did the first week of flat bench with 80lbs instead of 85 by accident but got 16 reps, lol, so that was cool

- Forgot my workout book so will post workouts tomorrow. I have like, 4 workouts to post! Hahaha!

- Re-arranged the gym room to have a much better set up, brought my wooden box down for box squats and managed to get 165x12 on those

- Also realized I have a v-bar handle for t-bar rows and decided to change RDL/Deadlifts to T-bar rows for 5/3/1 and I’m super excited to get started on that

- Today is OH press day and I have no idea what my 1rm is for t-bar rows! But thinking about it now, maybe I should do those today so I’ll be on week 2 with everything. I’ll figure it out Need to organize my brain cause I’m on week 2 now of most things but one for bench and now t-bars :S

- Back to evening workouts cause I don’t’ seem to have a whole lot of obligation to go anywhere after work these days and I like evening workouts better

- Feel like I’m all over the place with my program at the moment cause I’m still trying to get the gym room and all my exercises sorted, lol! Should be smooth sailing from here on in though!

- Oh, and I’m 150% sure my sciatic pain is caused by my chair at work cause it sucks and it only hurts while I’m at work. After the weekend plus a snow day my glutes were fine! Found a new chair and I’m using that one today, seems better so far.

[gobbles23]

5/3/1 Week 1- Bench Day!

Flat Bench Press:
40x10
50x5
65x5
75x5
80x16 (amap)

That was it for bench day

[gobbles23]

5/3/1 Week 1- Box Squat Day!!

Box Squats:
45x12
85x5
105x5
125x5
145x5
165x12 (amap)

Front Squats:
95x10
95x10
95x10

A1- Lower Back Extensions:
+25x12
+25x12
+25x11

A2- Lying Legs Curls:
50x10
50x8
50x8

A3- Hanging Leg Raises
X14
X12
X12

[gobbles23]

Mkay, I’m doing the simple strength template and it calls for hams, lower back and abs after “deadlift” day (t-bar rows for me) and after Box Squat day. So due to improper planning, lol, I had a bit of a repetitive workout from Saturday…So kept everything super light.

Failed to mention it, but we went for a walk Friday night (where there were snowy hills) Saturday was legs and another snowy hike, and then Sunday was a grueling day of skiing, lol, so legs were shot for this one.

I’m going to change this up I think so if these days fall consecutively they can, but I didn’t’ want to do arms, upper back or shoulders either because they are the exercises for tomorrow’s OH press day. So I might just deal and do squats, oh press, t-bar, and bench, in an order where box squats and t-bars are a few days apart. As are OH presses and bench press. I gotta check it all out anyways.

So next workout tomorrow is OH press week 2. That will be the beginning of week 2 Happy Tuesday!

5/3/1 - T-Bar Row Day- Week 1!

T-Bar Rows:
Bar + 50x10
Bar + 65x5
Bar + 80x5
Bar + 90x8 (amap) Weighed the t-bar weight and with the bar and 90lbs totalled 112.5lbs

Good Mornings:
45x12
65x15
65x14
65x15

A1- Lying Leg Curls:
40x10
40x12
40x10

A2- Lower Back Extensions:
BWx15
BWx15
BWx12

A3- Ab Rollouts:
X20
X17
X15

[gobbles23]

Ok, so it's OH press night tonight and bench day on Friday! I re-arranged my workout routine so that if back and squats happen too close together it doesn't matter. Which actually moreso means legs once a week instead of twice but they get worked enough anyway I think? Looks like this now:

Workout 1- OH Press
OH Press
Close Grip Bench Press: 3x10
A1- Rack-Chins: 3x10-15
A2- Tricep Dips: 3x10-15
A3- Hanging Leg Raises

Workout 2- Bench Day
Flat Bench Press
A1- Chest Dips: 3x10-15
A2- T-Bar Rows: 3x10-15
A3- Tricep Dips: 3x10-15

Workout 3- Box Squat Day
Box Squats
Front Squats: 3x10
RDL: 3x10
A2- Lower Back Extensions: 3x10-12
A2- Ab Rollouts: 3xamap

Workout 4-T-Bar Rows
T-Bar Rows
Good Mornings: 3x12-15
A1- Upright Rows: 3x12-15
A2- Barbell Curls: 3x12-15
A3- Db Rows: 3x12-15

Or whatever. not sweating the assistance work. I like how the book says to use the main lifts for strength, and the assistance exercises to work the muscle, not stress the joints. So I might do the assistance exercises in whatever rep ranges feel good that day. Really gotta give that book another good read when I get the chance!

Anyway, pms-ing SUPER bad here today and yesterday and the day before. I am so cranky it makes me feel bad, hahaha. The only cure I find works is wine, and I drank a little too much of that last night Feeling not so bad here today so hopefully OH presses will go ok

Seemed like a good idea at the time to combat the crankies. It worked great! Oh well. At least I have almost half a bottle left for later

Happy Wednesday!

[Echo814]

Nice AMRAP set on the bench! I love that you can bust out the main lift and be done.

I'm treating the assistance work the same, I use way lighter weights but get dat volume in since it goes four sets for each one. I was thinking about how you wanted to do rack pulls but didn't have a way of rigging it up. Maybe get step risers and stack them till you get about knee high, I use two stacked for RDLs and they hit mid shin.

Ugh TOM Wine makes everything better or a good Amber ale

[gobbles23]

Nice AMRAP set on the bench! I love that you can bust out the main lift and be done.

I'm treating the assistance work the same, I use way lighter weights but get dat volume in since it goes four sets for each one. I was thinking about how you wanted to do rack pulls but didn't have a way of rigging it up. Maybe get step risers and stack them till you get about knee high, I use two stacked for RDLs and they hit mid shin.

Ugh TOM Wine makes everything better or a good Amber ale

It's the best!!!! The phone app makes it so much better too, lol! I could do this now forever!

That's a really good idea!!!! I will see if I can find those around here. I tried to get them before but I couldn't find the stackable ones and the highest one I could find was so small. It had like, three risers and I couldn't find more to add to it.

We have a Spartan Fitness here now though so maybe I'll check that place out for them, since they actually stock good fitness equipment. First store we ever had open here that has commercial equipment and accessories, lol!!!

MMmm, amber ale! I like a good Guinness during TOM, hahaha! Mmm, now I want some. Finished off the wine last night but having wicked pre-cramps here now so hopefully at least the pms will go away soon

[gobbles23]

5/3/1 OH Press Day! Week 2!!

Standing BB OH Press:
30x10
45x5
55x5
60x5
70x11!!! (amap) Way better than last weeks 65x5, lol!!!!

A1- Chin-Ups:
BWx3
BWx3
BWx3

A2- Hanging Straight Leg Raises:
x12
x11
x10

A3- Tricep Dips (parallel bar)
x12
x10
x10

B1- Chin-Ups:
X3
X3
X3
X3

B2- Upright Rows:
45x12
45x15
45x15
45x12

Good workout! Wanted to do 10x3 on chins but died after the 7th set, haha! Thinking about doing box squats tomorrow evening and then doing bench on the weekend sometime, so I can separate bench and oh press more. So then it’ll be “ T-bar rows, OH press, box squat, bench.”

Using a lighter weight for the assistance stuff is awesome, not as taxing, not too long of a recovery needed between workouts. I'm so used to killing myself on the accessory work and taking ages to recover. I feel much stronger this way!

Happy Thursday!!!

[gobbles23]

Iiiiitt's Box squat day. Box squats! Wheeew! Today is 175 x3 or more. Naturally I am aiming for 10+. Hoy! Happy Friday! It's Friday!

[gobbles23]

Ok, box squat day didn't' happen! Was too busy after work, got home late, and was still super pms cranky. Period started Saturday so I'm feeling good now! lol!

So on Saturday I did bench instead of box squats, and it was a short one because we went on a grueling adventure earlier that day that toasted my legs, and I cleaned the whole house because we were having friends over for drinks that night, so I was pretty spent!

It was good though So far all of my amap sets indicate I have a higher 1 RM than I thought It excites me

5/3/1 Week 2- Bench Day!

Flat Bench Press:
45x10
65x5
75x3
85x3
95x12!!! Yay!

CGBP:
65x10
65x10
65x122
65x10

One-Arm DB Rows:
35x12 ea
35x12 ea
35x12 ea

So box squat day will be today! I was planning on box squats yesterday but I was too hungover

But it’ ok, cause now I can do t-bars tomorrow, bench on Friday and then OH press day on Sunday No plans to get super drunk this weekend Happy Monday!

[gobbles23]

Did it work!? Trying to figure out how to upload vids and pics the mobile way cause it's more accessible. Ugh, that took forever

[KBKB]

Did it work!? Trying to figure out how to upload vids and pics the mobile way cause it's more accessible. Ugh, that took forever

Well, I see a photo, so I assume it worked.

Now you just have to figure out how to make it take less time than "forever".

[gobbles23]

5/3/1 Week 2- Box Squat Day!!

Box Squats:
45x10
80x5
100x5
135x3
155x3
175x11 (amap)



Front Squats:
45x10
100x10
100x9
100x8



RDL:
95x10
135x15
135x15
135x15



Ahh ha! So I figured out how to upload videos and pictures on my phone and paste them in here, on my phone. Which is great cause now I can upload my videos with ease and post my workouts when I get around to it and it's not too time consuming, now that I've got it down

So more videos and pictures will happen! It's annoying trying to edit text on a phone so I'll just post the links in the evening and turn embed them when I type up my workouts

So the videoing and positioning my phone and all that kind of took up time and once my workouts reach the hour mark I get gassed out, but I wanted to see how my leg exercises looked. From now on there will only be one video on the main exercise. And hey! Now I can show you the crappy bench set up I have, lol!!!!

T-Bar Rows tonight!!!! Happy Tuesday!!

[gobbles23]

So today is t-bar row day with bar +100lbs x amap!!! Going to our friend's house this evening and working out in his gym so I might do a little extra!! It's supposed to be: T-Bar Rows, good mornings (which I may or may not do due to soreness in my hams/butt/lower back, lol) and chin-ups and upright rows and abs and chest dips. Super sore all over but looking forward to it Cold is gone and I feel fantastic

I'm really excited too cause this 2nd week of 5/3/1 went better than expected. Using the calculations, it went like this:

Bench: 95x12 = 1RM of 132lbs
OH Press: 70x11 = 96
Box Squats: 175x11 = 239

After T-Bars today I'll be on week 3! Then I'm actually doing the deload for week 4 I do believe. Or since I'm energetic as f#ck I might take advantage and squeeze in another cycle, we'll see. it's exciting that I actually get to re-calculate all my 1 rep maxes for the next cycle! Woop!

[gobbles23]

So yesterday was t-bar row day and it went horrible! lol!!! I wasn't recovered at all. As soon as I went into the gym room the soreness from the evening before set in and my entire rib cage along my back, lower back, rear delts, abs, shoulders, everything was super sore! I did:

T-Bar Rows:
Bar+45x5
Bar+55x5
Bar+75x3
Bar+85x3
Bar+100x1 (amap- 3 or more)

I got +95 x8 last week so I'm sure it wasn't too heavy! Although it was 122.5 lbs in total pull weight and I'm only 120lbs, lol, so being sore all over didn't help. I did not feel strong. After that I just did some cable crunches, cable upright rows, jammers, pulldowns, tricep pushdowns....and I think that's it. Tried keeping everything light but it was heavy anyway!

Going to take today off and tomorrow off and rest, then re-do t-bar rows on Friday. Then start week 3 of maxing out next Monday, so I'm well rested for lots of PR's

Happy Wednesday!!!!!

[thehobbes]

Hey Turkey! Whoa I don't think I've ever seen you take TWO rest days in a row, must be really sore! BRB "took two rest days but ran 5 miles and hiked up a mountain and oh yeah did 50 pull ups."

[gobbles23]

Hey Turkey! Whoa I don't think I've ever seen you take TWO rest days in a row, must be really sore! BRB "took two rest days but ran 5 miles and hiked up a mountain and oh yeah did 50 pull ups."

Oh my god, a visitor!!!! Hi Hammie!!!!

Hahaha well I did go for a walk yesterday! But tonight I have class and I'm still pretty tired so I'm just going to stay in at lunch and do some light stretches.

**********

Class tonight :/ Still really stuffy in the head, my sinuses are driving me. I have allergy testing on the 9th of March so I'm super excited about that!!!! Hopefully I'll be up for lifting tomorrow. Happy Thursday! Thank goodness it's almost Friday!

[gobbles23]

T-Bar Rows tonight!!! Feeling more rested today. I need to stop walking 5 days a week, it's too tiring. It's just hard to not do that when the sun is shining and it's nice out! But I'm going to have to throw more rest days in. Complete rest days. It rains a lot this time of year so now I'll go and stretch and foam roll on my lunch breaks on rainy days.

I just like getting fresh air- the air in here is so stale and not ventilated. It's a super old building and luckily we are moving to a nice new building in a few months so hopefully that helps with the breathing.

And where I sit all day I cramp up form my crappy chair. lol!!! Anyway. T-Bar re-do tonight and then taking the weekend off(from lifting) for max out week next week Super excited! This weekend will be full of fishing adventures so hopefully I'll get a few good pics Happy Friday! It's Friday!!!!!!!!

[beefcake66]

Just remember it's a rest weekend and don't go crazy sprinting super hard up hills after eagles and fishies k? lol

[gobbles23]

Just remember it's a rest weekend and don't go crazy sprinting super hard up hills after eagles and fishies k? lol

Haha, I kept it to light walking on flat land and ate my face off I feel more rested now for sure.

[gobbles23]

Mkay, I'm having some really annoying health issues here. I have pretty much had a sinus infection now since the beginning of January. It gets better and worse. I'm not sure what to do, exactly.

I know the ventilation at work sucks. The air at home is dry and I can't afford a humidifier at the moment. I'm rinsing my sinuses with saline and using my corticosteroid spray. I'm moisturizing my nose a few times a day.

I'm exhausted all the time. My lymph nodes have been swollen and painful now for months. Like, paining. Like toothache pain. I asked Stephen to give me a neck massage last night and he was like "What IS that???" and I was like ".....I don't know. Lymph nodes?"

My Raynaud's syndrome is active 24/7. I got called out last week in class cause my hands were purple and I was shivering and in a small room with 10 people who were perfectly warm.

My co-workers are starting to ask me what's wrong with my hands. They are changing like they never have before (white, purple and red in spots) My fingernails look different. It's freaking me the f*ck out.

When I'm warm, my hands are white and my fingers are burning red and hot and full of fluid. And I break out in cold shivers. I'm like ....

The more activity I do makes everything worse. I relapse and my infection gets worse. I need to stay active to keep the blood flowing. It's just crazy and I am beside myself.

Allergy tests are next week. Obviously another trip to the doctor is in order. My lifting hasn't happened since my last workout above.

So my thoughts are to keep active, but reduce it way down. Mon/Wed/Fri, low volume, 30 minutes tops. Light walks at lunch 3x a week. Cause I'm not stopping, it doesn't help. Exercise helps keep the blood flowing and drains my sinuses/relieves the pressure.

Diet wise I'm going to cut out dairy, I think. Well, yogurt. Start making shakes with spinach, carrot, apple, etc, to add to my lunch for the extra nutrients. I'm wondering if it's a food allergy creating an autoimmune effect or something else. Diet for today is:

1 banana + 2 coffee (when I wake up and while I'm getting ready)

1/2 cup egg whites + 1 egg + slice toast + cheese (breakky)

Snack: Avocod slices + tuna + apple

Lunch: protein balls with honey, peanut butter, protein + oatmeal and chocolate chips
banana (adding a healthy shake to this)

Before workout: Banana + something else

Supper: a heap of veggies + protein + either a grain or some cheese

Before bed: Mixed fruit and some kind of protein

Eating around maintenance. Ate a pile this weekend to rule out lack of food, lol, and feel a bit better today so I'm going to keep cals consistent at 2000 and pay more attention to how much I'm eating. I haven't been keeping track a whole lot and get really bad acid reflux in the evenings and sometimes it bloats me and I can't eat much.

T-Bar rows today at 100x3 or more and then maybe just some jammers and landmine rows. Going to keep going and just keep the workouts at a minimum, 3 days a week and no more.

Yes, we're having a good time, lol!!! F*ck sake

[gobbles23]

Just updating to say I've been reading and reading and watching food documentaries and everything trying to figure this out. Seems like an inflammation issue. My body is inflamed due to stress (too much activity + not enough food) or by allergens or by something I'm eating, etc. I keep hearing health starts in your gut. My gut sucks.

I've been eating a ton of probiotic yogurt to no avail. I'm thinking about a 2000 calorie whole foods diet. I'm thinking a lot of things. Too high cortisol = stress/inflammation. Adrenal fatigue from too much stimulant use can cause cortisol issues and inflammation. Most autoimmune diseases are caused by too much inflammation.

How do you increase gut health and decrease inflammation? Probiotics, lower stress, lower caffeine intake/alcohol consumption, increase veggie/fruit intake, lower meat intake (which is funny cause I only have 1-2 servings of meat a day) increase vitamin intake, fix sleep issues, make acid reflux go away. Acid reflux increases acidity which makes you more susceptible to diseases.

So reduce activity, I'd add probiotics but they are expensive. So are digestive enzymes. I'd love to be able to stop taking my acid reflux meds. My stomach feels inflamed. Cavemen didn't have these issues! I hate society these days. I want to live like a caveman! Even those guys had to run for their food all day and hardly ate or slept and they were in better health than I am. I feel like a wuss. Ok, so eat more veggies, no more wine, more calories, etc. I'm going to figure this out.

I'm also going to the Naturopath when Stephen starts work again. And I have a Dr's appointment for Thursday. I want to check on my cortisol and thyroid and adrenal glands. And get blood work done. Things to remember!

[gobbles23]

Ok, so I went to Costco last night and bought a bunch of produce. This evening I have a hair appointment right after work so my meals today are- banana, egg, whites, toast cheese for breakfast, tuna, avocado and an apple for snack, a big shake with spinach, carrot, apple, and cucumber with some protein balls I made with peanut butter, protein powder and honey and oatmeal.

Then I have 2 boiled eggs and some avocado before my appointment, then when I get home I’m eating a mixed fruit bowl. lol! Normally supper is meat and rice/quinoa/potato and veggies but won’t be home until 8:00 tonight. Operation stop being sh*tty and start being healthy is underway! Might be bulking time to see if that helps, lol!!!!

Last night was T-Bar row night and it went ok. I started off way too heavy with these and they were hard.

5/3/1 - T-Bar Row Day- Week 2!

T-Bar Rows:
Bar + 25x10
Bar + 45x5
Bar + 55x3
Bar + 75x3
Bar + 85x3
Bar + 100x6 (amap….or 3 or more)

Jammers:
+50x12
+50x10
+50x9
+50x8

A1- Landmine Rows
+25x10 ea
+25x10 ea
+25x10 ea
+25x10 ea

A2- Landmine 180’s:
+25x12
+25x12
+25x12
+25x12

For those of you who don’t know- I’m obsessed with barbell in the corner exercises Ok, so tomorrow is OH press day, Friday is Box Squat Day, and next Monday is Bench Press day. Exciting because OH presses is 75x1 or more, and box squats are 195x1 or more! I can’t wait for box squat day! Happy Tuesday!!!! It’s new hair day! New hair day!!!!!! YAY! I need my foils re-done and a trim. Last time I got my hair done was the 12th of Dec!!!

[Echo814]

I hope the allergist can shed some light on what's going on!

Be very careful about the info you get off of documentaries, a lot of it is very cherry picked biased info. It's true that inflammation can be contributed to by certain foods it can be combated as well. I believe omega 3s are best to fight inflammation and omega 6 can increase it. Once you know for sure what is causing it you can better tailor your diet. You might want to get with an endocrinologist in on this as well since your lymphs are so pissed off.

I need to find a way to rig my barbell so I can do some landmines and stuff awesome that session!

[gobbles23]

I hope the allergist can shed some light on what's going on!

Be very careful about the info you get off of documentaries, a lot of it is very cherry picked biased info. It's true that inflammation can be contributed to by certain foods it can be combated as well. I believe omega 3s are best to fight inflammation and omega 6 can increase it. Once you know for sure what is causing it you can better tailor your diet. You might want to get with an endocrinologist in on this as well since your lymphs are so pissed off.

I need to find a way to rig my barbell so I can do some landmines and stuff awesome that session!

It was an interesting one I watched the other night that was about a dude who was diagnosed with a bunch of autoimmune disorders that cleared up after he cleaned up his diet (ie; ate a raw foods based diet and just juiced fruits and veggies for a month) Buddy had a skin condition, acid reflux, ibs, and a weak immune system.

I don't think this is my issue, but it made me realize how little veggies I get in a day and how good spinach and greens are for combating inflammation. So I thought if I can do anything to reduce it, I'll try! lol! I like the idea of taking fish oil but it aggravates my acid reflux and gives me tummy aches. Had no idea omega 6 increases it, that's crazy!

I LOVE landmine stuff. I saw a video on youtube of Jim Stoppani doing something called a "landmine dead" which was essentially a landmine ab exercise but you start from the floor. I literally just put the barbell in the corner of the gym room and cushioned it with a towel so I don't damage the baseboard. It's worked well in the past!!!

I'd like to see an endocrinologist for sure. Also a rheumatologist. Doctor's appointment tomorrow and I'm sure he'll be shocked to see my lymph nodes are just as bad as they were 2 months ago. I woke up this morning with a rash on my shoulders and I slept horrible cause I was too hot and shivering. Sinus infection is still there. It's f#cked. Immune system is on the fritz.