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  1. #1
    Registered User wardog21's Avatar
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    Powerbuilding To Elite

    I just started posting here again starting December 2017. I’m moving my log to the powerlifting section as I plan on competing in April 2018 for the first time in over 3 years. I’ll keep this new log open past that meet as I want to continue logging my progress. Below is a link to my old log:

    https://forum.bodybuilding.com/showt...81&pagenumber=

    I had a bad bout with costochondritis in 2017 knocking me out for awhile. Prior to that some best lifts were 405x2 Squat w/ wraps, 385 squat no wraps, 270 Pause Bench, and a 425 Deadlift. I recently squatted 385 again as well as 315x10. I also hit a 405 deadlift. I’m almost back to my former strength besides my poverty bench.

    Anyways I would love to total 1100 in April and 1200 by the end of 2018. I’m currently 202 lbs and like 30%+ bodyfat though and feel like crap so I want to recomp. This may take precedence over the goal of 1200 this year. Beyond that the long road will be to total elite in any weight class I can.
    Last edited by wardog21; 01-03-2018 at 07:33 PM.
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  2. #2
    Registered User wardog21's Avatar
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    Wednesday January 3, 2018

    Deload Full Body


    Front Squat
    *45x5
    *95x5
    *135x4
    *160x3
    200x1 (85% overwarmup)
    135x8 backoff set

    Push Press (for speed)
    *45x5
    *70x3
    95 5x3

    Dips BW 2x8
    Chin-ups BW 3x3

    Cable Row
    *75x10
    105 3x10

    GHR BW 2x6
    DB Curl 30’s 2x8

    Kept the volume low as this is a Deload week.
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  3. #3
    Registered User wardog21's Avatar
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    I’ve been working on my next block of training. After getting some great advice from Greg Nuckols I know what I will be doing to prep for my first meet in a few years. I’m going to make this pretty basic having a day dedicated to Variants of each main lift followed by volume on accessories including opposing main lifts. Below is my routine outline:


    Sunday Squat Day
    Heavy Squat Variant
    Light Deadlift Variant/Posterior Chain
    Quads/Upper Back/Calves/Core

    Tuesday OHP Day
    Heavy OHP Variant
    Light Bench Variant
    Triceps/Lats/Upper Back/Biceps/Delts

    Thursday Deadlift Day
    Heavy Deadlift Variant
    Light Squat Variant
    Hamstrings/Upper Back/Calves/Core

    Saturday Bench Day
    Heavy Bench Press Variant
    Dumbbell Press Variant
    Pecs/Triceps/Lats/Biceps/Delts


    The heavy Variant of the day will be done for 3-10 Reps. The light Variant of the day and accessories can be performed for 6-20 Reps after the heavy main lift. The key is to PR at something every session. One other thing to note is I’ll be doing upper back/lat work 4x a week (something I’ve neglected). Shoulders are another thing I’ve neglected so increasing OHP strength will be a big goal.

    Whichever meet I decide to compete in, the last 5 weeks of training will change so I can peak. The basic outline for that will be

    Actual Powerlifts:
    5 Weeks Out 8RM
    4 Weeks Out 5RM
    3 Weeks Out 3RM
    2 Weeks Out Openers (and close to 2nd attempts)
    Meet Week (Light/Easy/Low Volume)

    During these 5 weeks Volume From accessories will drop significantly and volume from main lifts and any Variants will drop starting at 3 Weeks Out.

    The days of the week are subject to change as are small accessory movements. This cycle of training will begin Saturday January 6, 2018.
    Last edited by wardog21; 01-06-2018 at 10:22 AM.
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  4. #4
    Registered User wardog21's Avatar
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    Saturday January 6, 2018

    Bench Day


    3 Count Pause Bench Press
    *45 2x10
    *95x5
    *135x4
    *185x3
    205x5 @8.5
    205x5 @9.5

    Backoff Set
    185x5 @8

    Incline DB Bench Press
    55’s x10,10,8 (28 total)

    DB Triceps Extension
    20’s 3x10

    Assisted Neutral Grip Chin-up
    8 plates assisted 3x8 (slow negatives)

    Face Pull
    50 2x15

    Barbell Curl
    Empty 45 lb Bar x15,12,10 (37 total)


    Recovering from strep throat and an ear infection (still have a sore throat) but I’ve been on antibiotics for 2 days now so I’m not contagious. The long count pause bench went very well. I have repped 235x5 with short pauses before but I’m happy with this session. Everything else honestly felt like crap though but that’s not as important as the main lift.
    Last edited by wardog21; 01-07-2018 at 09:55 AM.
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  5. #5
    Registered User wardog21's Avatar
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    Sunday January 7, 2018

    Squat Day


    2 Count Pause Squat
    *45 2x5
    *135x5
    *185x3
    *225x1
    *265x1
    300x5 @9 (25 lb PR!)

    Backoff sets
    235 3x5

    RDL
    135x8
    185x8
    225x6 (lower back was sore)

    Split Squat 20’s 2x10
    Lying Leg Curl 70 2x10

    Smith Machine Calf Raise (don’t know Bar weight so using what would be on a 45 lb oly Bar; I know most are only 15-25 lbs but this one didn’t say)
    135x10
    185x10
    225x10
    275 2x10

    Smith Machine Shrug
    135x15
    185x12
    225x10
    245x8
    275x6


    My pause squat has always sucked so I’m happy with this PR. For reference I have squatted 315x10, 385x1, and 405x2 in wraps however I’ve only pause squatted 275x5 but I knew 300x5 would be easy today. Gunning for an easy 405 Squat without wraps this time within the next couple months. Not sure the exact meet I’ll pick out yet.
    Last edited by wardog21; 01-07-2018 at 04:38 PM.
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  6. #6
    Registered User wardog21's Avatar
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    Well my left knee hurts tonight. Hopefully it goes away quick. May need to drop the volume on the main lift and increase accessory volume.
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  7. #7
    Registered User wardog21's Avatar
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    Tuesday January 9, 2018

    OHP Day


    OHP (cleaned first rep)
    *45x5
    *65x5
    *95x5
    *115x1
    125x3
    100x6
    100x6
    100x8

    Speed Pause Bench Press (45-60 sec rest between sets)
    *45x3
    *95x3
    *135x3
    185 3x3 (Close Grip)
    185 3x3 (Wide Grip)
    185 3x3 (Comp Grip)

    Dips
    BW 3x8 (45 sec rest between sets)

    Dumbbell Row 60x10, 65x10
    Low Row 90 2x10
    Lat Pulldown 105x10
    (5 sets total for Lats)

    Bar Pushdowns
    60x10
    70x7
    50x12

    Machine Preacher Curl
    65x12
    65x10
    65x8-10


    Quality workout tonight. No PRs but the pause benching was very smooth. I should’ve kept track of time to beat the time it took to do these speed sets next time. I’ll be rotating between speed work and AMRAP sets.
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  8. #8
    Registered User wardog21's Avatar
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    Thursday January 11, 2018

    Deadlift Day

    Mobility and Foam Rolling (focused on IT Band)

    Deadlift
    *135x5
    *225x5
    *275x5
    315x5
    345x3 (unfortunately hard)

    GHR
    BWx8 (4 holes up)
    BW 2x6 (5 holes up)

    Leg Press
    *3 plates per side x10
    *4 plates per side x10
    5 plates per side x10
    6 plates per side x6
    4 plates per side x20

    Standing Calf Raise (DC Style w/ 5 sec holds at top and bottom + 5 sec negative)
    70x10
    70x8
    70x6

    Lat Pulldown
    6 plates x10
    8 plates x10
    10 plates x10
    12 plates x8

    Face Pull
    5 plates 3x15


    I normally do a squat variation on this Day but since my knee has been bothering me I actually chose leg Press (okay shoot me). My knee actually felt better after leg pressing today and I feel the mobility/foam rolling helped a lot.

    Anyway I’m not used to doing 5’s for all my warmup sets on deadlifts. By the time I got to 345 my back was smoked. I’m usually good for one all out set at the top if I keep my warmups to triples and singles. If I Backoff I usually do speed triples. I’ve done 315 for sets of 10 before and 345 2x5 At one point but my work capacity has gone to sh*t after getting hurt In August 2017. I felt very weak tonight. I’ll chalk it up to a bad night and kill my squats and RDLs on Sunday.
    Last edited by wardog21; 01-12-2018 at 10:28 AM.
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  9. #9
    Registered User CharlesSwann's Avatar
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    Good luck on 1200 and the recomp! I bet you'll get 'em both with a lot of time to spare this year.
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  10. #10
    Registered User wardog21's Avatar
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    Thanks man! I appreciate it
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  11. #11
    Registered User wardog21's Avatar
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    Saturday January 13, 2018

    Bench Day


    Close Grip Floor Press (2 sec pause)
    *45 2x10
    *95x5
    *135x5
    *175x5
    *195x5
    215x5 PR (@10)
    185x7

    Incline BB Bench
    *45x8
    135x8
    135x8
    135x6

    Flat DB Fly
    25’s 2x10

    Skullcrusher
    *25x10
    *45x10
    65 3x10

    Assisted Neutral Grip Chin-up
    6 plates 3x8

    Delt Circuit:
    Side Raise 20’s 2x10
    Rear Raise 20’s 2x10

    Barbell Curl
    *45x8
    65 4x10 (4th set BURNED)


    I’ve actually always been worse at floor presses than bench pressing. I haven’t done these in awhile but my last time doing them I think I did 205x3. That’s when I could Pause Bench 235x5. So 215x5 felt great tonight especially with close Grip and 2 second pauses.

    Also When I have started workouts with incline I have done 185x3 as well as Backoff sets of 155x11, 145x12, and 135x13 before in separate workouts. Amazing how much is taken out of you when you do them second.
    Last edited by wardog21; 01-14-2018 at 08:09 PM.
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  12. #12
    Registered User wardog21's Avatar
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    Sunday January 14, 2018

    Squat Day


    Squat
    *45 2x5
    *135x5
    *185x3
    *225x1
    *275x1
    *315x1
    330x8 (MASSIVE PR!!!)

    Backoff sets
    250 3x6

    Romanian Deadlift
    135x8
    225x8
    250x8 (PR; just started going heavier on these)

    Vertical Leg Press
    6 plates total 2x6-8

    Superset
    Leg Extension 70 2x10
    Leg Curl 70 4x10

    Seated Calf Raise
    90 3x20

    Shrugs
    135x10
    225 4x10

    Decline Sit-up
    BW 3x10


    Gigantic Rep PR on squats today. I seem to have great bench and squat sessions every weekend from all the sleep, calories and caffeine I take in versus ups and downs in OHP and Deadlift nights during the week.

    I picked out my next meet. It will Be May 5 and will be the first time I compete in RPS. Confident I’ll do well in my first meet Back since 2014.
    Last edited by wardog21; 01-14-2018 at 02:45 PM.
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  13. #13
    Registered User wardog21's Avatar
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    Wednesday January 17, 2018

    OHP Day


    Seated DB Shoulder Press
    *25’s x10
    *40’s x6
    *55’s x3
    65’s x5 PR

    Backoff Sets
    50’s x8
    50’s x8
    50’s x10

    Speed Pause Bench Press
    195 4x3 (Close Grip)
    195 4x3 (Comp Grip)
    Time - 7:15

    Dips
    BWx15
    BWx10
    BWx12
    (Been getting 6-8 on these so this was nice)

    Pull-ups
    BWx4 (V-Grip)
    BWx4 (Pronated)
    BWx3 (V-Grip

    One Arm Cable Row
    *30x10
    60 2x10
    45x12

    Hammer Curl
    30-35’s x20 (accidentally grabbed 30 in one hand and 35 in the other so switched mid set)
    30’s x10
    20’s x20

    Empty Barbell Curl
    45x25
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  14. #14
    Registered User wardog21's Avatar
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    Thursday January 18, 2018

    Deadlift Day


    Sumo Deadlift
    *135x5
    *185x3
    *225x1
    *275x1
    315x5
    345x6 (Huge PR)

    Stiff Leg Sumo Deadlift
    225x6

    High Bar Beltless Squat
    *45x5
    *135x5
    225 3x5

    Seated Leg Curl 85 3x12
    Dumbbell Calf Raise 30’s 3x20
    Standing Calf Raise 135 3x10
    Smith Shrugs 135 3x20
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  15. #15
    Registered User wardog21's Avatar
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    Saturday January 20, 2018

    Bench Day

    (NOTE) - I hurt my back really bad somehow on my deadlift/squat day. I didn’t feel the pain until 3 hours post workout but I somehow tweaked the middle of my back. A lot of what I did today was rehab work.


    Foam Roll 5 minutes focusing on mid back

    Partial Blackburn’s (Joe Defranco Movement) 3x30 seconds

    Band Pull Aparts
    Red Mini 3x10

    Incline Bench
    *45x10
    *95x5
    *135x3
    *160x1
    185 3x3 (only got 1x3 before so this is a small PR)

    Cable Crossover
    *20x12
    40x16
    40x16
    40x14

    Pull-up Hang w/ straps (matt wenning idea for a tweaked back)
    30 seconds
    35 seconds
    40 seconds

    One Arm Pushdown
    4 plates x15
    4 plates x13
    4 plates x10

    Machine Preacher Curl
    *30x15
    50 2x15

    Band Pull Aparts
    Red Mini x25,25,20,10,10

    Elevated T-Hold
    5’s 3x30 seconds

    Foam Roll 5 minutes

    One Leg Lying Leg Curl
    15x20
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  16. #16
    Registered User wardog21's Avatar
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    Sunday January 21, 2018

    Squat Day

    NOTE - I feel a lot better after getting hydrated. Just tight.

    Foam Roll & Stretch 5 minutes


    Front Squat
    *45 2x5
    *95x5
    *135x5
    165x5
    195x3
    225x2 (close to an old PR)

    Leg Press
    3 plates per side x10
    4 plates per side x10
    5 plates per side x10
    5 plates & a quarter per side x10

    Walking Lunge
    BW 2x20 per leg (80 total steps)

    Lying Leg Curl
    40 2x20 (Light good for my back)

    Seated Calf Raise
    90x25,20,20

    Face Pulls
    5 plates 2x20
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  17. #17
    Registered User wardog21's Avatar
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    Tuesday January 23, 2018

    Deadlift Day


    Speed Block Pulls w/ Fat Gripz
    135x5,3
    185x1
    225 6x1

    Speed Block Pulls w/o Fat Gripz
    225 3x1

    Seated Leg Curl (10x10)
    40x10
    55x10
    70x10
    85x10
    100x10
    115x10
    85x10
    70x10
    55x10
    40x10

    Lat Pulldown
    90x10
    105x10
    120x8

    Hammer Strength Low Row
    90 3x10

    Machine Preacher Curl
    65x15,12

    Standing Calf Raise
    155 2x15

    Machine Crunch
    50 2x15
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  18. #18
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    Wednesday January 24, 2018

    OHP Day


    Seated DB Shoulder Press
    *25’s x10
    *40’s x6
    *55’s x3
    70’s x3 (Major PR)
    50’s x10
    50’s x10
    50’s x12 (small PR)

    Pause Close Grip Bench Press
    *45x10
    *135x3
    *185x2
    205 3x3

    TnG Backoff Set
    135x25

    Dips
    BWx12
    BWx8

    Rope Pushdown
    50 2x15

    Delt Circuit
    Front Raise 25’s 2x10
    Side Raise 25’s 2x10

    Rear Raise 20’s 2x20
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  19. #19
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    Saturday January 27, 2018

    Bench Day


    Pause Bench Press
    *45 2x10
    *95x5
    *135x5
    *185x1
    *205x1
    225x5 (10 lbs off old PR)
    205 3x5

    Incline Bench
    *135x10
    155x8
    135x16 (High Rep PR)

    Skullcrusher
    60x14,10,8 (32 total)

    Lat Pulldown
    *8 plates x8
    10 plates x10,8

    Band Pull Aparts
    Red Mini 3x20

    Barbell Curl
    *65x10
    85x8,8,6 (22 total)
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  20. #20
    Registered User wardog21's Avatar
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    Sunday January 28, 2018

    Squat Day


    Squat
    *45 2x5
    *135x3
    *185x1
    *225x1
    *275x1
    *315x1
    345x5 (HUGE PR!)
    275 3x5

    RDL
    *135x6
    *225x6
    275x8 (Big PR)

    Leg Extension
    70x20
    90x15
    110x12
    130x10
    150x10
    170x8

    Seated Leg Curl
    *70x10
    90 3x8


    No time for Shrugs, calves and abs today. Im going to the WWE Royal Rumble tonight. Happy with my progress so far. Still hitting big PRs every week especially on squat day.
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  21. #21
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    Tuesday January 30, 2018

    OHP Day


    Clean & Strict Press (Clean first rep only)
    *45x10
    *75x5
    *95x3
    *115x1
    135x1
    135x2
    140x1

    Backoff Speed Sets
    100 3x3

    Pause Close Grip Bench
    *45x10
    *135x5
    185x12 (PR)
    185x10
    TnG Comp Grip set 185x10

    Barbell Row
    *95x10
    135 3x10 (gotta start doing these every week)

    Lat Pulldown 90 3x10 (45 sec rest)
    Dips BW 3x10 (45 sec rest)

    Hammer Curl
    40’s x10
    45’s x6
    30’s x12
    20’s x20+15+10 (rest pause)

    Delt Circuit
    Side Raise 30’s 2x8
    Rear Raise 30’s 2x8


    This was a great workout honestly. I had a lot of energy and everything went well. I’ve done bench Press 185 for 12-15 before but never 12 Reps close Grip with a pause. Looks like my close Grip is closing the gap with my normal bench (this happened a few years ago too). Not a bad problem to have as it seems my triceps are getting stronger.
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  22. #22
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    Thursday February 1, 2018

    Deadlift Day


    Rack Pull
    *135x5
    *225x3
    *275x3
    *315x3
    365x3
    405x2 (Huge PR!)
    315 3x5

    Leg Press
    *3 plates per side x10
    *4 plates per side x8
    *5 plates per side x8
    6 plates per side x8 PR
    4 plates per side x21 PR

    Leg Extension
    100 2x15

    Seated Leg Curl
    50x20
    50x10

    Seated Calf Raise
    90x22
    90x16

    Face Pull
    6 plates 3x12
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  23. #23
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    Saturday February 3, 2018

    Bench Day


    Close Grip Floor Press
    *45x10
    *135x5
    *185x3
    *205x3
    225x3 (Last rep cheated but still a PR)
    185 2x5
    185x8 PR
    (funny I hit 185x12 close Grip Pause Bench this past Tuesday and 225x5 Pause Bench last Saturday. this close Grip floor Press session was much harder)

    Incline DB Bench
    *50’s x8
    *60’s x8
    75’s x7 PR

    Skullcrusher
    60x18 PR
    60x12
    60x10

    Assisted Pull-up
    6 plates assisted x8 (Neutral)
    6 plates assisted x8 (wide pronated)
    6 plates assisted x8 (Neutral)

    Cable Row
    8 plates 2x12

    EZ Bar Curl
    70 2x10
    70x8

    Machine Preacher Curl
    50 2x10

    Lateral Raise Machine
    *30x10
    *50x10
    60 3x10
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  24. #24
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    Sunday February 4, 2018

    Squat Day


    Pause Squat
    *45 2x5
    *135x3
    *185x3
    *225x3
    *275x3
    315x3 (PR)
    250 4x3

    RDL
    *135x6
    *225x6
    315x6 (huge PR)

    Sissy Squat BWx10
    Lying Leg Curl 80 2x10
    Seated Leg Curl 70 2x10
    Seated Calf Raise 115 3x15
    Lying Leg Raise BW 3x15
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  25. #25
    Registered User wardog21's Avatar
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    Went swimming tonight for an hour or so at my wife’s gym (The Y). Wish this gym had more free weights. Instead I go to golds, powerhouse, and a local 24/7 fitness center when all else is closed. Had fun swimming tonight though.
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  26. #26
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    So I’ve had the Flu since Wednesday. 103.2 fever Thursday night felt like I was going to die. Now I have a secondary bronchitis infection that’s possibly turning into pneumonia. So I’m on antiviral, antibiotics, cough suppressants and OTC as needed. This weeks been hell. The long string of PRs will need to be worked back up to. I also have high blood pressure and my cholesterol levels are a little high so I seriously need to watch my diet!

    OH and I have a 7mm kidney stone that I’ll get a procedure done on in a couple of weeks.
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