The ergometer was taken so I did zercher squats with feet together and slightly wider than should width, with and with out the big wedges.
Worked up to 155? dropped down to 135 for some more, took 40 minutes ish.
Spider lift 135x1 1 1 1
Some bent rows, rim lifts, rim/snatch grip lifts with 135
Rice bucketx10:00
then did Big wedge BW split squatsx1-5
with L-sits, calf raises, 50lb db curls and wrist curls and sledge work in between
Clearly struggling to keep this updated. So let's talk brass tacks while I drink my pre-workout coffee.
Saturday I woke up and my resting heart rate was 50 bpm, the next day it was 53. So I chain smoked a good portion of a pack of cigarettes before throwing out the rest, but I digress. I've been trying to get my resting heart rate into the 40-50 range for a while now and it's probably worth detailing why.
-Low resting heart rate is specifically protective against depression & anxiety
-Low resting heart rate is associated with higher heart rate variability which is broadly protective against mental illness
-Good low end cardiac function helps speed recovery from resistance training
-High HRV and low HR seem to make stress, less stressful
I've been lowering my heart rate for the past 7 months with conditioning heavy exercise and lots of low end (zone 2 ish) steady state work as well as versions of Al Ciampas "Alactic+Aerobic" training. A lot of direct cardiovascular work. There's also basically no HIIT (High Intensity Interval Training) in there beyond the Alactic+Aerobic "repeats"
It's worth remembering though that when I was doing no exercise except walking to the grocery store and smoking a half pack plus of cigarettes a day while barely sleeping (before physical therapy), the nurses at Berkeley Mental Health measured my heart rate at something like 65-67? Which is not terrible, and much lower than when I'd been comparably sedentary.
I suspect the lower than expected heart rate was also at least in part because of the breathing exercises and cold exposure (cold showers, no plunges or baths). I'm a little skeptical about a 5 minute cold shower being enough to provide a real cardiovascular challenge (though I could be wrong) but the cold water on the face+ slow exhale triggers the dive reflex and a very robust parasympathetic stimulus. Improving "parasympathetic tone" by activating the parasympathetic system repeatedly (like practice or exercise) can also lower resting heart rate.
Probably going to need to emphasize the parasympathetic stuff and starting some HIIT cycles, thankfully the parasympathetic stuff should help with recovery from the high intensity nastiness.
But my strength is progressing nicely, I'm feeling pretty good about being able to deadlift 500 pounds before my lease is up (end of the year). Hopefully I'll be clean and pressing the 80lb dumbells too...
I know it looks like I'm logging irregularly but I'm actually being very consistent and covering my tracks with illusion magic
6/29/24
1 J, 2 SJ, 1 cup half caff, 1 Bang
ergometer
resistance 10 foot 3, 7:00 (just as long as I could stand)
Resistance 3x 7:00, Res. 10x 7:00, Res. 10x7:00, Res. 4x7:00, Res. 10x7:00, Res. 5x7:00
6/28/24
Did Hof breathing/PT breathing + Ab Disinhibition
BFR circuit 29:53
95lb hack DL, leg ext, chest/ohp machine press, bodyweight squat heels on 5lb plates
6/27/24
Warmed up with the 25 & 30lb KBs
Dead Stop, Bottom position 1/4 Zercher squat up to 285
Seated Zercher Good Morningx135x 1, 2, 3
Some hanging leg raise and rope triceps
Plate farmers walk/row/whatever 45'sx3:00 ish and 25'sx2:30ish
6/26/24
woke up at like 4, around 6 started caffeine and vaping.
Did 10:00 rice bucket with some stretching and PT prescribed breathing exercises. Today is feeling like a breathing/cardio/PT day...Maybe some windmills and side presses...
6/24/2024
Been slacking on the logging so here's what happened today.
5AM wake up, not bad considering I slept the majority of the weekend. I did deficit sumo deadlift up to 245x5 on the 21st, which is still very light but given that it was a deficit (25lb plates) and is probably the heaviest weight I've lifted since getting back in the gym....so maybe a connection there.
Still 5AM today
Vape+2mg nicotine lozenge+1 Bang energy drink
Some light 6lb sledge work and then
As a Circuit
Zercher sq, leg curl+leg extension superset, 20lb Kettlebell work
zercherx barxmany, 1 zercher kickstand sq
many+1/1/1/1
65lbx5(?)+1/1
85x6(?)
add pad
105x6, 4, 4wide
remove pad
105x7
125x3 add pad 125x4
85w/ padx many, removed padxmany
leg curl+leg ext up to 30kgx1 2 3 on each side, did some both leg extensions (can't do both leg curls :( )
20lbKBx 1H swingsx1-4, 1-3
clean+Bottoms Up Clean+2H swing shuffle
1H DL+Clean+Sidepress+1H swing
side press+2H swing shuffle
On to....
Eccentric1st BTR Deadlift+bent row complex supersetted with 1 Hand DB swings
DL
85x1, 2
105x1, 2, 3
125x1
DB swing
35x1,2,3
45,x1,2,3
55x,1,2,3
That took an hour and 47 minutes.
Then I did 3 sets of "barbell" wrist curls on the low pulley machine up to 12.5kg/side
Hot shower ending on cold
"Elixir"
2.5g creatine, 1 tbsp fiber, 1 tsp Maca+ashwaghand+reishi, 1/2tbsp Beet powder
4xwyld gummies (10:5mg CBD:THC)
16g Protein from Rebbl Drink
1 Kratom seltzer
and some vaping in the sun as "Post Workout"
6/22/24
Hof breathing and a 5:00 cold shower (Face and hair, no hot water), outside for 2 J's, 2 turmeric "Boost" shots, 1 vybes
Grippers and sledge(6lb) trainerx (1-5)x2 Last rep special
Rice Bucketx10:00
~60:00
6/21/24
Some Breathing (2 rounds), Hot shower ending with 3:30 cold, 8 minutes outside
Ergometer
25:20 ave 92 watt, 4811m, 260Cal, 2:36.1 ave500m
res3x5:00, res6x5:00, res4x5:00, res9x5:00, res5x5:00
Incline curls, front raises, presses & flies up to 30lb Dumbbells
Deficit sumo DL (10lb plates)
1,2,3,4,5,6 adding 20lbs each set
25lb plates up to 145x3, 215x4, 245x5, 145x11
Deficit Hack DL, 25lb plates+Leg ext
95x6, 7, 11 Leg ext up to 20kg for high reps
1 hour 30 minutes
6/19/2024
Kettlebell work
30lb+15lb DL 1-5, each side
Some uneven swings with 30 & 15
Bottoms up cleans and presses with the 20 & 25
Zercher bench squats up to 165x4? not bad, did DB swings between sets
35x1 2 3, 40x3 4, 45x5, 1, 2, 3
Called it here. This was good.
5/17/24
in a "circuit"
50 Dumbbell Deads, Kettlebell bullshit, zercher squat complex
50lbDB Deadx1, 2, 3, 4, 5, 1, 2, 3, 4, 4
KB 10lbx2 sets, 10lb+25lbx2 set, 25lbx3 sets, 20lbx2 sets,
30lb+10lb +just the 30lbx3 sets
Zercher sq complex, just the bar (20kg)
1, 2, 3, 4, 5, 2, 1, 3
took an hour and 25 minutes, ended with some wrist curls, pull thrus and rope pulley hammer curls
6/15/24
lightish day
Deficit hack DL (25lb plates)
95x 1c, 2c, 3c, 4c (did the listed reps using a variety of grips
105x5c, 6c+
Deficit 1 hand barbell deadlift (25lb plates)
95x1, 1 suitcase, 2, 2 suitcase, 3, 3 suitcase, 1+2 suitcase
105x1, 1S, 2 , 2S
Leg ext. + Abs
10kgxa bunch, 15 kgx a bunch, 20kgx a bunch, 30kgx bunch, 20kgx a bunch
cable lateral
2.5kgx6, 2+3, 7 1F+2S
Did 20lb BUP and regular cleans, windmills and double windmills with the 10 & 20
Bench PU, big pause
1, 2, 3
6/14/2024
~20:00 of 15 &20 kettlebell swings, bottoms up cleans/cleans and presses, side presses, etc
swing complex w/ 30lb bell and 20 work as active rest (cleans of all sorts, some presses)
2 hand-right hand-left hand-2 hand, dead stop style
1, 2, 3, 4, 5
Buncha incline curls/front raises, incline presses, flies etc 5-15 lbs
Did some standing too
then standing curl complex (hammer, supinated, reverse, cross body in any order just get them)
1, 2, 3, 4 w/ 20lb dumbbells
Ended with
80lb dumbbell 1 hand deadliftsx1, 2, 3, 4, 5
super setted with 25lb plate raisex1, 2, 3, 4, 4
Still feeling things out.
Didn't get my rice bucket workout yesterday...We'll see about today. I desperately need some yoga/circus/static stretching cool down.
6/13/2024 Woke up at around 6, using 6mg zyn today because of lapsing on smoking this last week and because of availability.
Trying to get better about logging... Spent the last ~week in Pleasant Hill doing not much in the sweltering heat. I did manage some 6lb sledge work, breathing exercises and 4 some odd miles of walking, but otherwise I mostly relaxed.
Today I did 6lb sledge, grippers up to my filed #1, experimented with strap holds using a 5lb dumbbell and a theraband, some 50lb dumbbell and 32k kg kettlebell grindy/isometric type work. Had 2 cups of half caffeine coffee and a C4 (without beta-alanine) and a 40% THC vape as pre-workout and another cup of half caffeine coffee and more vape after. Total work time here was about 1 hour (60:00) and 19 minutes (19:00).
Followed that up with ~50:00 minutes of climbing stairs doing a squat variant to the bottom stair of each floor, except floor 6 where I did fire escape squats and cossack squats.
Repsxsets as follows 1x5 sq, 1 coss. sq, 2x5 sq, 2 coss sq, 3x5 sq, 3 cos sq.
Did some standing on one leg lifting leg to the banister type work, wore work gloves and crawled up and down stairs, ascent and descent style(forwards, backwards, side step, lateral step up, 2 stairs at a time etc) varied and I used the railing as necessary.
20:00+ contrast shower starting hot and ending by alternating cold and hot.
Post workout
"Pressed" Recovery shot- Tart Cherry, Turmeric, Lemon, Beet, Black Pepper
"Vybes" Blackberry Hibiscus -Hibiscus tea, Water, Blackberry juice, Erythritol, CBD isolate, Malic acid, Stevia, Magnesium, Ground Cinnamon & Clove,
Muscle Milk 40 g milk protein, 1 g sugar buncha vitamins and minerals
Store bought quiche in the oven as I type and Vox Machina on the viewing cuboid.
Hoping to recover a bit and then do ankle weight prehab+10:00 of rice bucket workout stuff before bed but we'll see.
A good start back even if it's not too flashy.
