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  1. #511
    Registered User mavd's Avatar
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    Sunday
    Superset A
    Incline Bench 8x55 3x8x60
    SLDL 8x70 3x8x80
    Superset B
    T-bar row 4x8x45
    Leg press 12x90 3x12x140
    Superset C
    DB Lat Raises 4x8x15s
    Hip Abduction Squatting 2x10x130 2x8x130
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  2. #512
    Registered User Fiction2Fitness's Avatar
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    Nice sets. I rarely do t-bar row, should probably do them more. So many reps going on there with leg press too.
    Gym Max: 225/126/285
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    2nd Meet 220.5/121/281
    Goals: 235/135/315
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  3. #513
    Registered User mavd's Avatar
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    Originally Posted by Fiction2Fitness View Post
    Nice sets. I rarely do t-bar row, should probably do them more. So many reps going on there with leg press too.
    I seem to be able to consciously engage the lats better doing this than any other row variation.

    Tuesday
    Gym was an absolute zoo and I couldn't get a squat rack. Didn't have time to wait so I improvised.
    Superset A
    Busa squats 4x8xBW
    Busa mountain climbers 4x10
    Superset B
    Incline bench 4x8x65 (flats were all taken)
    Single leg SLDL 4x8x20
    Superset C
    Assisted pull-up 4x8 w/ 75# assistance
    Single Leg Press on assisted pull up machine 4x8x90
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  4. #514
    Registered User mavd's Avatar
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    Just wanted to update from my MRI results. It looks like I have 3 discs that are showing signs of degeneration, although nothing is severe enough for the doc to want to consider surgery right now. At this point it is impossible to say if the disc degeneration is from injury or disease. I suspect disease, as degenerative disc disease is a collagen disorder and tends to go hand in hand with Ehlers Danlols. He said that the prognosis is the same for further degeneration whether I stay active or live a sedentary life, so obviously I'm going to just keep going. The weakness and numbness is more likely the result of extreme spasms causing restricted blood flow than pinched nerves. He actually suggest acupuncture to try to relieve the spasms since I've shown no progress with muscle relaxers and NSAIDs. I'm not sure if my scientific mind will let me "believe" in the benefits of acupuncture, which has never shown a net positive effect in controlled trials. All in all I'm feeling bummed that there is no clear "solution" although happy that I'm not looking at fusion surgery, which is a fate that I've been actively avoiding for 20 years with the sc0li0sis.
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  5. #515
    Registered User mavd's Avatar
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    Saturday
    Walked ~12k steps (went to San Diego Safari Park)

    Sunday
    BB Bench 5x45 5x65 5x85 5x95 5x100 2x105 2x5x100
    Leg press 12x90 3x12x140
    Superset A
    T-bar row 4x8x45
    Russian twist 3x10 w/ 10# plate
    Superset B
    DB OHP 3x8x20s
    Squatting hip abduction 3x10x130
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  6. #516
    Registered User mavd's Avatar
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    Friday
    Squats 5xbw 5x45 5x95 5x115 5x125 4x3x135
    OHP 5x65 4x65 5x65 2x4x65
    Rack Pull 5x45 5x95 5x5x135
    Superset
    Incline Bench 4x8x65
    Wall sit 3x60 sec w/ 25# plate

    Been relatively swamped at new job meaning I get out late and some personal stuff making me not want to lift in the evenings, but that is wrapped up for now so hopefully I can stick to a schedule this week, then have all next week off so I can gym whenever I want. Didn't hit gym all weekend but managed to get 10k+ steps in on Friday and Saturday. Bummed all of yesterday. Thinking about moving to an offline log so that I get better at tracking weights and there isn't too much engagement on here recently. I realize that's my own fault since I don't really engage in other logs because I have a mega case of imposter syndrome these days.
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  7. #517
    polk high #33 Clinos's Avatar
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    Originally Posted by mavd View Post
    Friday
    Squats 5xbw 5x45 5x95 5x115 5x125 4x3x135
    OHP 5x65 4x65 5x65 2x4x65
    Rack Pull 5x45 5x95 5x5x135
    Superset
    Incline Bench 4x8x65
    Wall sit 3x60 sec w/ 25# plate

    Been relatively swamped at new job meaning I get out late and some personal stuff making me not want to lift in the evenings, but that is wrapped up for now so hopefully I can stick to a schedule this week, then have all next week off so I can gym whenever I want. Didn't hit gym all weekend but managed to get 10k+ steps in on Friday and Saturday. Bummed all of yesterday. Thinking about moving to an offline log so that I get better at tracking weights and there isn't too much engagement on here recently. I realize that's my own fault since I don't really engage in other logs because I have a mega case of imposter syndrome these days.
    *coughs* Still here supporting you! *coughs*
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  8. #518
    Registered User mavd's Avatar
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    Originally Posted by Clinos View Post
    *coughs* Still here supporting you! *coughs*
    True :-) On spread with you...... Maybe I should keep a paper journal and still log here. I might even *gasp* set goals or something for 2019. I basically squandered 2018 with "lift but eat whatever I want" and it shows.

    Monday
    Gym was hella crowded. No racks to be had. Decided to work supporting groups and core mostly. I was sweating like a pig but the workout doesn't look like much in print. Dunno what to say.
    Superset A
    High/low DB squat (lighter weight is overhead, heavier weight is between legs, sets are per side) 5x20/40 5x20/30 3x5x15/30
    3 point row 4x8x30
    Superset B
    One arm DB press 4x8x25
    Single leg SLDL 4x8x28
    Superset C
    Single arm upright row 4x8x25
    Squatting hip abduction 4x8x130
    Superset D
    Buso squat 4x8xbw
    Buso mountain climber 4x10
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  9. #519
    polk high #33 Clinos's Avatar
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    Originally Posted by mavd View Post
    True :-) On spread with you...... Maybe I should keep a paper journal and still log here. I might even *gasp* set goals or something for 2019. I basically squandered 2018 with "lift but eat whatever I want" and it shows.
    Haha I'm with you on all of those points. I keep a black and white composition book with my workout log in it, it's nice to review and I can leave myself notes or set up the next workout. I.E. "Failed on last set, move down 20lbs" or "Increase by 2 reps per set". It helps and it is a great end of year review or progress monitor. I do see the appeal of the online journal, it's everywhere with you. Mine is home in the home gym, which might change next year as I'm back to the point I need to go commercial for the equipment I don't have here at home. Which is going to suck because the gym is always packed, which is why I did the home Olympic set, bars, weights, rack, etc... plus it's that time of year where EVERYONE joins the gym, I'll have to battle the newbs. Debating on just signing up for a good deal then waiting the 1st month out.

    I'm actually going to set a goal for 2019 which is to firmly get back into the 3 plate club, been saying it for a while but holding at 285 on bench in a self imposed plateau from a shoulder issue. Going to very very slowly break back into the club. Have to really concentrate on more core work next year as well, I've completely slipped with my yoga practice and my posture and back pains are clearing giving me signs I need that back in my routine of life. I'll still eat a cheese and sausage pizza solo, I don't even judge myself.
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  10. #520
    Registered User Fiction2Fitness's Avatar
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    Originally Posted by mavd View Post
    True :-) On spread with you...... Maybe I should keep a paper journal and still log here. I might even *gasp* set goals or something for 2019. I basically squandered 2018 with "lift but eat whatever I want" and it shows.

    Monday
    Gym was hella crowded. No racks to be had. Decided to work supporting groups and core mostly. I was sweating like a pig but the workout doesn't look like much in print. Dunno what to say.
    Superset A
    High/low DB squat (lighter weight is overhead, heavier weight is between legs, sets are per side) 5x20/40 5x20/30 3x5x15/30
    3 point row 4x8x30
    Superset B
    One arm DB press 4x8x25
    Single leg SLDL 4x8x28
    Superset C
    Single arm upright row 4x8x25
    Squatting hip abduction 4x8x130
    Superset D
    Buso squat 4x8xbw
    Buso mountain climber 4x10

    Great idea! Then again, I use a paper notebook and I have a different notebook in my locker at work where I have started my list for 2019 goals. Notebooks are necessary.
    Gym Max: 225/126/285
    Meet Max: 1st Meet 198/115/248
    2nd Meet 220.5/121/281
    Goals: 235/135/315
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  11. #521
    Registered User mavd's Avatar
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    Originally Posted by Clinos View Post
    Haha I'm with you on all of those points. I keep a black and white composition book with my workout log in it, it's nice to review and I can leave myself notes or set up the next workout. I.E. "Failed on last set, move down 20lbs" or "Increase by 2 reps per set". It helps and it is a great end of year review or progress monitor. I do see the appeal of the online journal, it's everywhere with you. Mine is home in the home gym, which might change next year as I'm back to the point I need to go commercial for the equipment I don't have here at home. Which is going to suck because the gym is always packed, which is why I did the home Olympic set, bars, weights, rack, etc... plus it's that time of year where EVERYONE joins the gym, I'll have to battle the newbs. Debating on just signing up for a good deal then waiting the 1st month out.

    I'm actually going to set a goal for 2019 which is to firmly get back into the 3 plate club, been saying it for a while but holding at 285 on bench in a self imposed plateau from a shoulder issue. Going to very very slowly break back into the club. Have to really concentrate on more core work next year as well, I've completely slipped with my yoga practice and my posture and back pains are clearing giving me signs I need that back in my routine of life. I'll still eat a cheese and sausage pizza solo, I don't even judge myself.
    I'm not sure I can set strength goals due to the back and neck complications I've hit this year. I still haven't attempted a true deadlift since the dislocation, I've stuck to hammy-dominant straight leg stuff. I too am weary of pushing myself and re-injuring, plus I know real gains mean gaining weight and I'm not at a place where I can do that and still wear anything I own. I'm afraid my goals will have to be (sigh) to trim down and to do X-number of each workout type per week/month.

    I could knock back an entire bacon and green olive pizza if I could find someplace around here that would make it.

    Originally Posted by Fiction2Fitness View Post
    Great idea! Then again, I use a paper notebook and I have a different notebook in my locker at work where I have started my list for 2019 goals. Notebooks are necessary.
    Spoken like a true writer lol.

    Tuesday
    So I intended to do a spin class. Then a neighbor invited me to do yoga so I was going to do that instead. Then the bf insisted we go to drop-in hockey and I realized it'd been nearly a year since I'd done that, so I went with hockey. Neighbor's kid got sick anyway and asked to reschedule for Thursday. Guess it all works out.

    As for drop-in, uuuuuuuuugh I'm out of shape. There were two full shifts a side so I played half of the 75 min "game" plus 15 min of warmups. I actually didn't do too bad, I had 2 solid assists and my +/- was great considering my team definitely got it's butt kicked (I think only one goal was scored against when I was on the ice, but that's most likely because my team put strong players on to compensate for my slowness). I even played defense for a few shifts which I usually avoid, and think I did pretty well. By the last 2-3 shifts though, I could basically skate the length of the ice once before my legs turned to jelly.

    Bf and I are tossing around the idea of joining a league. Considering I don't play kickball anymore the idea really appeals to me.
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  12. #522
    Registered User mavd's Avatar
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    Friday
    Squat 5x45 5x95 5x115 5x125 5x135 2x4x140
    Bench 5x95 5x100 3x105 1x110 1x115 (pr) 3x95
    Superset
    Single arm cable row 4x8x32
    Romanian DL 4x8x95
    Cardio (bike): 1 min warmup, 2 sets of tabata, 3 min countdown

    Sunday
    Superset A
    Squats 5x45 5x95 5x115 5x125 3x135 (back said no)
    Russian twist with 10# plate 3x10
    Superset B
    OHP 5x5x6
    Busa squat (last two were goblet with kb) 2x8xbw 8x13# 8x18#
    Superset C
    Incline bb bench 4x8x65
    Leg press 15x90 3x15x140
    Superset D
    Assisted pullup (74# assist) 2x8 2x7
    Leg lift 3x10
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  13. #523
    Registered User Fiction2Fitness's Avatar
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    Originally Posted by mavd View Post
    I'm not sure I can set strength goals due to the back and neck complications I've hit this year. I still haven't attempted a true deadlift since the dislocation, I've stuck to hammy-dominant straight leg stuff. I too am weary of pushing myself and re-injuring, plus I know real gains mean gaining weight and I'm not at a place where I can do that and still wear anything I own. I'm afraid my goals will have to be (sigh) to trim down and to do X-number of each workout type per week/month.

    I could knock back an entire bacon and green olive pizza if I could find someplace around here that would make it.

    Spoken like a true writer lol.

    mmmm bacon and green olive. It's so hard to find a place that uses green olives on pizza. I even ordered once online where it was an option but when I got the pizza it was just black olives. Though I like black olives and mushrooms on pizza for nostalgia reasons (childhood memory of making pizza at a bowling alley).

    And hehe on the writer part. Though honestly, I can't write by hand for long as it hurts too much. Pesky issues with my dominant hand causes troubles but I still do it from time to time. I have like 3 notebooks/journals in my locker at work right now and so many others at home.
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  14. #524
    Registered User mavd's Avatar
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    Originally Posted by Fiction2Fitness View Post
    mmmm bacon and green olive. It's so hard to find a place that uses green olives on pizza. I even ordered once online where it was an option but when I got the pizza it was just black olives.
    That happened to me last week. Blech. Had to pick them off and slice my own because I hate black olives!

    MONDAY
    Wanted to do a Peloton Spin + Arms class but both bikes were taken. Most crowded I'd ever seen this branch of the Y. Guess everyone was burning some cals before Christmas Gluttony. Did a 30 Spin class I found in YouTube instead. Wasn't great but at least I was moving.
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  15. #525
    polk high #33 Clinos's Avatar
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    Originally Posted by Fiction2Fitness View Post
    mmmm bacon and green olive. It's so hard to find a place that uses green olives on pizza. I even ordered once online where it was an option but when I got the pizza it was just black olives. Though I like black olives and mushrooms on pizza for nostalgia reasons (childhood memory of making pizza at a bowling alley)
    Originally Posted by mavd View Post
    That happened to me last week. Blech. Had to pick them off and slice my own because I hate black olives!
    Can't believe I'm in this thread with these anti-olive-ites.


    Happy Holidays!
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  16. #526
    Registered User Fiction2Fitness's Avatar
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    Originally Posted by Clinos View Post
    Can't believe I'm in this thread with these anti-olive-ites.


    Happy Holidays!

    Who said anything about being against olives? Okay, she doesn't like black olives. I just don't like when I order one and get the other, I still like black olives and can eat them off the tips of my little fingers. mmm
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  17. #527
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    Originally Posted by Clinos View Post
    Can't believe I'm in this thread with these anti-olive-ites.


    Happy Holidays!
    I stand by what I said. Green? Hell yes. Kalamata? In the right situation. ****ty black olives from a can used by the majority of American pizza places? Gaaaaaaaaaaaaag.

    Originally Posted by Fiction2Fitness View Post
    Who said anything about being against olives? Okay, she doesn't like black olives. I just don't like when I order one and get the other, I still like black olives and can eat them off the tips of my little fingers. mmm
    The last two times I've tried I got black instead of green. I should just give up :-( It was so much easier in Michigan!
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    Wednesday
    Trap bar deadlift (first time since injury!) 5x45 5x95 3x135 3x185 3x205 1x210 1x215
    Single arm DB bench 4x8x30
    3 pt row 4x8x30
    Then ~5 min of balancing on a Bosu while tossing a medical ball (8 & 16 lb) back and forth with the bf because we saw a YouTube clip of a ballerina doing a bunch of crazy cool **** we wanted to try

    So I'm going to a hockey league draft a week from Friday. If I get drafted I'll be playing Friday nights.
    Last edited by mavd; 12-27-2018 at 10:30 AM.
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    Thursday
    45 min Intervals and Arms class on Peloton

    Wanted to give the arms workout a try since I never make time for bi and tri isolation. No good. The spin intervals were intense though.
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    Sunday (half@$$ed)
    Squats 5x45 5x95 5x115 5x125 5x130 3x135 3x140
    Bench 5x95 4x5x100
    Bosu Goblet Squat 8x16 3x8x26
    Followed by ~30 min of effing around on the bball court with bf. Got butt severely kicked in HORSE twice.

    So in addition to hockey I'm signed up for a motorcycle track day in February. Turns out im 20# heavier than last time I did a track day so my leathers are a bit snug. Just the motivation I need to buckle down and cut for at least 6 weeks. I'm thinking since my timeline is tight im going to need to go no alcohol, sweets, or fried food for January. Luckily I haven't had a social life in 6 months so it should be doable.
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    ooo Hockey and motorcycle, very nice. I could do the no alcohol or fried foods for a month but no sweets at all, I'd be out in three days. Good luck to you. I'll be starting a cut around Jan 7 (giving myself a little time to enjoy the start of 2019 before buckling down to get rid of some fluff).
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    Originally Posted by mavd View Post
    Sunday (half@$$ed)
    Squats 5x45 5x95 5x115 5x125 5x130 3x135 3x140
    Bench 5x95 4x5x100
    Bosu Goblet Squat 8x16 3x8x26
    Followed by ~30 min of effing around on the bball court with bf. Got butt severely kicked in HORSE twice.

    So in addition to hockey I'm signed up for a motorcycle track day in February. Turns out im 20# heavier than last time I did a track day so my leathers are a bit snug. Just the motivation I need to buckle down and cut for at least 6 weeks. I'm thinking since my timeline is tight im going to need to go no alcohol, sweets, or fried food for January. Luckily I haven't had a social life in 6 months so it should be doable.
    GJ on the squats, how's that half assed? Nice activities lined up for the hockey league and track day. You'll be sweating in those leathers depending on the weather, maybe add it as a sauna day lol


    Originally Posted by Fiction2Fitness View Post
    ooo Hockey and motorcycle, very nice. I could do the no alcohol or fried foods for a month but no sweets at all, I'd be out in three days. Good luck to you. I'll be starting a cut around Jan 7 (giving myself a little time to enjoy the start of 2019 before buckling down to get rid of some fluff).
    Yeah I can do the no sweets for a week or so, I'm very low sugar when I need to be but the fried foods and alcohol would kill my social life and love of calamari and beer.



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    Originally Posted by Fiction2Fitness View Post
    ooo Hockey and motorcycle, very nice. I could do the no alcohol or fried foods for a month but no sweets at all, I'd be out in three days. Good luck to you. I'll be starting a cut around Jan 7 (giving myself a little time to enjoy the start of 2019 before buckling down to get rid of some fluff).
    Luckily my sweet tooth has eroded lately, I crave peanut butter more than anything, and I'm not giving that up.

    Originally Posted by Clinos View Post
    GJ on the squats, how's that half assed? Nice activities lined up for the hockey league and track day. You'll be sweating in those leathers depending on the weather, maybe add it as a sauna day lol
    Yeah I can do the no sweets for a week or so, I'm very low sugar when I need to be but the fried foods and alcohol would kill my social life and love of calamari and beer.
    HAPPY NEW YEAR!
    Happy New Year :-) The squats were full-assed but the rest of the workout was not. Or, it was. But I only did the 3 exercises when usually I aim for 6-8.

    The hardest part of the cut will be giving up wine, I think. I just made a trip up to a winery I'm a member of and picked up 5 months of "shipments" and only managed to go through ~25% of it so far. But yeah, those effing leathers. Given how much I've gained (and, gee thanks squats, mostly in the booty) I'm pretty shocked I got into them at all. It's cold af right now (41 degree! In SoCal!) so maybe that'll last and minimize the sweaty? But likely not. Most of my track days have been East Coast and mid-summer, so I'm used to hot and humid. Hopefully the desert dry heat won't be so bad.

    Took my official pre-cut "weigh in" today, and will do measurements tonight. At 164.7, I'm about 5 pounds shy of my highest weight ever, but the last time I was at these numbers was pre-lifting. Amazing what that does to a body, as back then I wore a size 12 and today I still fit into the occasional 4. I'm also trying not to be too cringey about the number, given it's that time-o-the-month and I had sushi and champagne for NYE. I suspect by next week I'll be about 5 pounds lighter.
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    Wednesday
    Trap bar DL 5x45 5x135 5x185 5x205 3x210 3x215 3x220 3x225
    OHP 5x5x60
    BB lunge 4x8x60
    Assisted pullup 4x8 w/85# assistance
    Single leg press 4x8x85
    Cal (loosely counted, no measuring) ~1400 115P/90F/36C

    Don't feel like typing out all my starting measurements, but I did take them. Biggest shock was the waist at 30.5" but I suppose I shouldn't have been surprised given current weight plus PMS and measuring at the end of the day after eating.
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    Thursday
    40 min yoga focused on quad, hammy, and glute release.
    Cal ~1400 124P/85F/50C

    Had vague plans of lifting this morning but I decided to save my legs for hockey tonight. Wish me luck!
    Last edited by mavd; 01-04-2019 at 09:52 AM. Reason: add nutrition
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    Friday
    90 min hockey/30 min of ice time
    Cal 1232 118P/36C/71F

    Did ok at tryouts. Everyone gets placed so nbd. But I wasn't the worst skater there which is always a comfort.

    Yes my calories are too low but I haven't shopped for healthy food and I'm not really hungry so oh well. A few low days won't kill me.
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    Saturday
    Squats 5x45 5x95 5x125 4x4x140
    Superset A
    Decline reverse grip bench 5x45 5x65 5x75 5x85 5x95 5x105
    Russian twist 5x10x10#
    Superset B
    Single arm kneeling cable row 8x35 3x8x40
    Romanian DL 4x8x70
    +10 min foam rolling and stretching
    Calories: 1584 115P/81F/36C
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    Sunday
    I spent the better part of the day grocery shopping and meal-prepping. Forgot how time consuming that could be, but I prepped all 3 meals for the entire week so it'll pay off.
    1665 cal 114P/86F/48C
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    Monday
    Trap bar DL 5x45 5x135 5x185 3x205 2x2x225
    Superset A
    T-bar row 2x8x45 2x6x45
    Back Extension 4x8x25
    Superset B
    Incline Bench 2x8x70 2x6x70
    Russian twist 4x8x12
    Superset C
    Tricep extension 4x10x27.5
    DB curl 4x8x15
    1579 cal 162P/90F/46C

    The low calories or low carbs definitely made me hit a wall yesterday. I cut back on warm-up volume hoping to hit 3x3x225 since I felt I had some left in the tank after doing 1x3x225 last week. I couldn't even pull that 3rd rep, or a 1st rep of 3rd set. Same wall was hit on incline, even though I'm pretty sure I've knocked out 4x8x70 before. Also, I need to do better about this whole "design my own full body workout based on what's available/what I feel like that day" because I realized after I left that no shoulder or quad work was done.

    Headed to drop in hockey tonight to try to get some time in on the skates before my season starts. First cut weigh in tomorrow (I peeked a few days ago and was down 4# of booze/sushi/pms bloat as expected).
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    Tuesday
    80 min of hockey/~30 min ice time
    1795 cal 169P/109F/50C
    Week 1 Weigh-In: 159.2 (-5.5)

    Yesterday's drop in is supposed to be for beginners but the average level of the players was way up yesterday. I was pretty wiped by the end. I'm definitely starting to get my rhythm back but still not feeling super great about my skills. Back in my prime, I was skating 3 times a week, one game and two practices, but the practices cost $5 as opposed to $15-$25 around here, plus there are way fewer time slots.

    Weigh-in was as expected, no longer PMS bloat + massive reduction in carb intake. I'd like to think ~1 pound of the loss was "real".

    Plan was to lift today but my hams are super sore. Maybe I should do an upper day today and a lower tomorrow?
    Last edited by mavd; 01-09-2019 at 10:10 AM. Reason: add weigh in
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