Monday, 17th of September 2018
Weight: 75kg (+0.3kg) weighed in after visiting the bathroom, so this value isn’t really… meaningful.
Mirror: Looking dope
My cold bloomed out yesterday, and it persists today so I wanted to get a workout in that wasn’t too dense and condition-y.
- Strict OHP @ 40kg
- Push press @ 45kg
- Dumbbell BP @ 28kg per hand
Notes: really enjoyable workout, perfect reps each and every single one. The astute observer will notice that this is a workout straight from “Look Like a Bodybuilder, Perform Like an Athlete” (LLaBPLaA, wow that acronym), with a dumbbell bench press instead of a regular bench press. Obviously, this amendment is a consequence of my shoulder issues. Done with the “actual” workout in 45 minutes, with the add-on I was there for another 10 minutes.
I would’ve been pretty happy with this workout alone, but I knew that at the office there would be a breakfast waiting for us all as a treat from our bosses so I added on some extra ab-work, box jumps, and some handstands to elongate the session a smidge as to arrive at the office pretty much when breakfast was served.
Measurements from yesterday,
- Weight: 74.7kg (+/- 0.0kg since yesterday. -1kg since last week). 0.6kg over my target weight
- Shoulders: 113 cm (-3cm)
- (Lower) Waist: 76 cm (-1.5cm)
- Chest: 91.5 cm (-2cm)
- Arm: 31.5 cm (+1.5cm)
- Neck: 36 cm (no change)
- Calf: 36 cm (mo change)
- Thigh: 54 cm (-1cm)
Here are my pictures from yesterday,
I haven’t moved, I just stayed over at my folks and their bathroom is far nicer than mine!
Plan going ahead
I don’t recall writing this down, but, I had made the decision a while back that if I fell sick again I’d cut this diet short. There are a lot of variables going into the decision. Let’s dive in.
Let’s recap a few factoids,
- Been on a diet for the last 10 weeks
- Been sick once already, lost a week of training there, almost
- Have a pre-existing shoulder injury
3.1 This started to get worse a few weeks ago
- Some new glute-related issues have arisen during the diet
Now, being sick again, I obviously want to,
- Get well as quickly as possible.
- And, I want to heal my injuries before they become worse issues or trigger other problems.
It is my belief that 1. will pass given enough time, regardless of me being on a diet or not but the “down-time” will be shorter given adequate nutritional support.
Secondly, with regards to number 2, it necessitates that I do some added strength work to amend my glute issue. This adds some nutritional demands.
My shoulder needs stabilization work, and should not impose any notable nutritional needs.
And, I expect my activity levels to increase shortly:
- I’ll be climbing with a greater frequency from here on out
- I’ve “applied” to train with a gymnastics/tricking troupe and that starts in about two weeks from now. By then I’d like for my shoulder to be a lot better.
- Work intensity is on the rise, this affects recovery in obvious ways.
Now, the trade-off is that I would obviously be leaner two weeks from now if I continue my diet, but my priority can’t be that shortsighted. I don’t want to worsen the problems I have now and get stuck with an iffy shoulder for the rest of my training life.
Looking at the big picture, regardless of me being on a diet these two remaining weeks, I still need to do a substantial cut this spring to achieve the look that I want to have for the summer. I’ve learned a lot from these 10 weeks on how to approach that 12-16 week cut.
Given the shoulder- and glute-issues I want some flexibility to change things that don’t fit well with my current situation. It’s also unclear to what extent the additional climbing, and soon enough gymnastics, will affect my ability to recover between weightlifting sessions so I’m not going to hop on and adhere to any specific plan to a tee.
I have a pretty good sense of how I want to train though. I haven’t found a plan or a template that aligns perfectly with what I feel like I need to do, and I don’t find it just to say that “I’m following plan X” and then doing a bunch of stuff on the side, or amendments, and still claim it to be the same plan. I’ll give credit where credit is due though. Obviously, I’ll be drawing inspiration from programs I’d run if everything was just peachy. But, SGSS and B4B will have to wait til’ later as I want to do them “as-is”.
I’ll write down what I learned from my diet later. Don’t have the time to get anything other than what I’ve already written down today. Going to a music show tonight and I got to get cooking and rehab in there somehow as well.