Week 17 - Mild Cut

Day 1 - 07/11/2011

Motivation Level: High
Energy Levels: High
Sleep: 6hrs 31min

Recovery
Hours were satisfactory over the weekend ranging from 6hrs 30min to 7hrs or over. Just like how I spent last summer, I do my best to spend it as much as I can at the coast. Although last weekend was quite sensible alcohol-wise. Even though it isn’t technically summer yet here in Australia, for someone like me who thrives in the cold a little better than in the heat, my summer is extended and mine started a while ago. Last night I should have really clocked 7hrs 30min+ of sleep but I spent over an hour tossing and turning to find the “cold” spots “on” my bed. I did get 6hrs 31min which I’m happy with and should prove sufficient for today’s anal carnage.

Chillaxing + tanning + a little punani eye candy

Chillax

Routine - AM
Fasted (IF): 11hrs 30min
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Amazingly awesome! A massive sweat fest at just 20min. The strength and conditioning facilities were quite crowded so perhaps the entire area was a little heated I don’t know but motivational level seems to be increasing as well as fitness levels. One arm riding is no more and I’ll elaborate more on that below at today’s Damage Control Notes.

Routine - PM
IF: 16hrs
Routine: MOAR Arsehole Makers
Duration: 90min

• Warm up: 2x10xbar Barbell front squat
• Set 1: 15x40kg Barbell front squat (arms crossed) SUPERSET 55x100kg Leg press SUPERSET 1xTrack @ 125kg (25m) Reverse sled SUPERSET 45x Back raise SUPERSET 20x40kg Leg extension SUPERSET 20x30kg Hamstring curl SUPERSET 20x40kg Barbell glute bridge SUPERSET 20x20kg Overhead plate crunch
• Set 2: 10x40kg Barbell front squat (arms crossed) SUPERSET 50x100kg Leg press SUPERSET 1xTrack @ 125kg (25m) Reverse sled SUPERSET 40x Back raise SUPERSET 20x40kg Leg extension SUPERSET 15x40kg Hamstring curl SUPERSET 20x40kg Barbell glute bridge SUPERSET 20x20kg Overhead plate crunch
• Set 3: 10x40kg Barbell front squat (arms crossed) SUPERSET 50x100kg Leg press SUPERSET 1xTrack @ 125kg (25m) Reverse sled SUPERSET 40x Back raise SUPERSET 20x40kg Leg extension SUPERSET 20x30kg Hamstring curl SUPERSET 20x40kg Barbell glute bridge SUPERSET 20x20kg Overhead plate crunch

Notes - PM
This marks the 4th arsehole makers session in 7 days (no or minimal training over the weekend) and I’m still vomit free. I am not broken and I will keep pushing it. Improvements are clearly evident and I am feeling much stronger. A sensible mind set is still strongly in place to avoid any pressure specifically gripping pressure on finger slice injury and it is allowing me some time to test and experiment with light load but awesome amounts of volume for the larger muscle groups below the waist. This afternoon’s session was much a psychological one. I kept chanting inside of me that the “body” isn’t the limit, my “mind” is and I kept visualising to myself continually breaking my own barrier, what my mind “perceives” it to be and leads me to believe it is. And I was successful, again and fucking again. I’ve now reached 195 repetitions worth per set with various improvements with each set lasting between 20min to 25min, rests in between did not exceed 5 minutes. Next session is planned for Day 3 this week and the plan is to consistently maintain what today’s first set looked like for all 3 sets. Day 5’s milestone is to include more minor improvements and improve repetition numbers. Both Days 2 and 4 will be MIIT days on the spinner just to keep the wheels moving with light loading for recovery purposes. Week 18 should see my return to my standard routine easing into the lifts.

Nutrition
Total: 3,400 calories
Protein: 350g
Fat: 90g
Carbohydrates: 300g
Meals: 2

OM NOM NOM NOM

Notes
Mild cut is going great. Too good perhaps, that or I’m dropping lean mass. But I’ve still been eating a boat load and my wheels seem to be getting stronger. So go figure. The weekend was completely relaxed although majority of the intake was clean there were the occasional deep fried greasy food, calorie dense “snacks” (you’ve got to at the coast) and some sensible amount of single malt scotch. I had wanted to try out some things which I picked up at the lolly shop at Braidwood, hence the mild increase in calories today. And yes, I’m still having my choc whey Milo overload treat on top of these goodies. ^_^ This week: some sticky Thai dish. Awesomesauce as always.

Damage Control

• N/A

Getting there

Notes
No tricep tendon loading on healing right tricep tendon was maintained over the weekend on Friday and Saturday however, for the first time in one entire week, I was able to do them last night at 100%. My finger slice is healing quite rapidly and this may be because on Saturday I decided to finally give it some air as well as it received some salt water treatment when I go and dip myself in salt water at the beach after spending a fair bit of time under the sun (On that note: I now have a white arse compared to the rest of my body). I am still avoiding wetting the slice but I can do a little more now. I can type properly again, my WASD finess (FPS gaming) is back, I can do (with caution) push ups, and other general man-wifey things. I estimate that in another 7 days I can start easing into being able to carry some load while avoiding splitting the sliced finger whether it is hanging load or pulling load. Fucking BOOOYAH!

Sealed

Wrists are still really mildly tender though, interesting note considering I’ve completely avoided cleans, hang cleans, and jerks over the past two weeks. The right elbow joint seems to be still experiencing some fluid build up but only flares up when I start to carry a medium load on my arm. The one explanation as to why the sharp pain is evident on full lock out during mornings and evenings is that when I carry my bag to work and from work. that’s the only pattern I can pick up.

Hola!

Mild abdominal wall strain has also undergone a major improvement and body weight squats are nearly pain free. I can now also jog pain free. I will however skip this week’s OzTag game because I really do not want to be pushing it. Positive.

Nothing is sore for now and surprisingly, everything waist down were pretty ready to go by Sunday. Amongst the excess of leg anal cavity creating sessions last week, I expected everything waist down to still be in FUBAR state but this isn’t the case. I’m not sure what it is but somewhat my recovery seems to have incredibly improved for my lower body.

Day 2 - 08/11/2011

Motivation Level: High
Energy Levels: High
Sleep: 7hrs 16min

Recovery
Nearly had to sleep in the fridge again last night.

Routine - AM
Fasted (IF): 10.5hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Nice and easy, minor sweat fest acquiring enough endorphin but without tiring me out for a second endorphin fest later this afternoon.

Routine - PM
IF: 15hrs
Routine: Analogue stationary bike 40min (20min hill climb @ 2min intervals)
Duration: 40min

Notes - PM
Unstoppable. Orgasmic. I did not back down on the intensity and my singlet was saturated by the end of it. I was looking like a shiny dark brown Asian IT nerd (don't forget, sexy) by the end of it. It’s been a while since I’ve done any extended (or at last up to 40min) of some MIIT and I’m feeling the fittest I’ve been. And post routine, both AM and PM, I’m feeling like a rejuvenated Asian man. Amen. Endorphin addict has acquired more than endorphin for today. Mishun akomplisht.

Nutrition
Total: 2,000
Protein: 248g
Fat: 100g
Carbohydrates: 30g
Meals: 1

Notes
SKD/IF hybrid, non-tension template as usual.

Damage Control

• N/A

Notes
Healing right tricep tendon daily loading complete with even more improvements on endurance. This unintentional upper body deloading period is showing some positive signs and it would be good if this continues into next week when I return to my usual training calendar targeting the entire body over the course of 7 days (4 days heavy tension, 3 days conditioning/passive rest). Wrists tenderness improved. Right elbow joint flared up this morning immediately on wake up and what I had noted yesterday can be disregarded. Finger slice is improving rapidly. I’m occasionally and sensibly testing it and I reckon that I can start gripping bars by next week provided I continue to be sensible this week and am free of any freak occurrences that splits my finger open. Legs are mildly sore but the Robocop and penguin walk shouldn’t surface due to how I’ve split this week. The spinner MIIT session this morning and this afternoon, as per my reading on other research, has proven to act as a recovery approach. I’ll be ready for more waist down pwnage tomorrow for sure.

Day 3 - 09/11/2011

Motivation Level: High
Energy Levels: High
Sleep: 7hrs+

Recovery
Slept like a baby. Tiredness kicked in at around mid afternoon yesterday, settled for a couple of hours before leaving. The shock my body had endured doing nothing but mild intensity interval training for a total of an hour yesterday had an interesting effect. It’s been at least a few months since I’ve had purely a MIIT day, and even longer for nothing but pure slow monotonous steady state. Again, it’s interesting, especially a few hours post effect. But during: fitness levels have improved. I’m a fitter and awesomer ninja than ever.

Routine - AM
Fasted (IF): 12hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Fucking stoked! Before this morning’s warm up for this afternoon’s anal carnage I tested my finger flesh injury wound by doing a single behind the neck pull up with a 10 second hold, check, no problemos. After this session I tested some 20kg barbell javelin presses (bar starting at resting shoulders, clean, no lower body push press), 6 repetitions on each arm, and these were stronger compared to when I last did them, a positive sign for this unintentional complete upper body break which is in it’s two week period. Pushing and pressing, all good so far and I know I can at least do these at my own weight. With the exception of deadlifts which I’ll start off with caution. In saying that: MOTHERFUCKER, I’m fucking back next week! Nearly two weeks of a complete upper body break, it’s nearly over. Next week will tell whether this break is a blessing in disguise. A two steps forward scenario instead of a two steps back one step forward situation.

Routine - PM
IF: 16hrs
Routine: MOAR Arsehole Makers
Duration: 70min

• Warm up: 2x10xbar Barbell front squat
• Set 1: 15x40kg Barbell front squat (arms crossed) SUPERSET 55x100kg Leg press SUPERSET 1xTrack @ 125kg (25m) Reverse sled SUPERSET 45x Back raise SUPERSET 20x40kg Leg extension SUPERSET 20x30kg Hamstring curl SUPERSET 20x40kg Barbell glute bridge SUPERSET 20x25kg Overhead plate crunch
• Set 2: 15x40kg Barbell front squat (arms crossed) SUPERSET 55x100kg Leg press SUPERSET 1xTrack @ 125kg (25m) Reverse sled SUPERSET 45x Back raise SUPERSET 20x40kg Leg extension SUPERSET 20x30kg Hamstring curl SUPERSET 20x40kg Barbell glute bridge SUPERSET 20x25kg Overhead plate crunch
• Set 3: 15x40kg Barbell front squat (arms crossed) SUPERSET 55x100kg Leg press SUPERSET 1xTrack @ 125kg (25m) Reverse sled SUPERSET 45x Back raise SUPERSET 20x40kg Leg extension SUPERSET 20x30kg Hamstring curl SUPERSET 20x40kg Barbell glute bridge SUPERSET 20x25kg Overhead plate crunch

Notes - PM
Two days ago I told myself “Next session is planned for Day 3 this week and the plan is to consistently maintain what today’s first set looked like for all 3 sets.” Well, the deed is fucking done, with ease I might add. That’s one set with 195 repetitions not including the 125kg reverse sled @ 1xTrack (25m), three fucking times. Rests did not exceed 5 minutes in between sets. To top it off, set duration has been reduced from 20min-25min to 15min-20min. I was nauseous during and a little after the third set but I am still vomit free. The soreness on everything waist down also appears to have been reduced after doing this PM routine. Tomorrow’s plan is nothing but MIIT again just like yesterday. I’ll finish off Day 5 this week as planned: identical to today’s routine with more fucking anal carnage. Summary: fucking incredible. I feel incredible. I am incredible.

Nutrition
Total: 3,000 calories
Protein: 350g
Fat: 50g
Carbohydrates: 236g
Meals: 2

Notes
No Reese’s peanut crunchies today, back to the normal template. If I do find any unexpected drops though I’ve got my eye on some caramel slices.

A colleague who has been on leave for a few weeks who just completed the Kokoda Trail walks up and starts LOL’ing at me while I was eating my post workout lunch. I smile and ask “....what?” He goes “your bowl....” *more LOL’ing* I go “What about it?” He responds “It’s like a fucking bath tub!” We both LULZ. He continues “I don’t think they’ll be able to feed you if you did the Trail.” I respond “Mate. Train hard, eat hard. LULZ!”

Damage Control

• N/A

Notes

Nearly 2 weeks of complete
upper body break. All
OK so far.

Robocop walk hasn’t yet eventuated, I expect it tomorrow or even Saturday. Right elbow joint is still giving sharp pains in the morning on full lock out, clears up by early afternoon. I’m not sure if I’ve mentioned it before but since I’ve adapted to a shoulder width (previously employed a winder stance) stance on my front testicles-to-the-ground squats, my ankles have been a little sore. On the left ankle, it occurs when I stretch to move my toes towards and away from me. On the right ankle, there is slight soreness only when I move my toes towards me. My assumption here is either weakness or lack of flexibility in both plantar flexion and dorsal flexion. The approach at this stage is to keep doing with a close eye on things and it should strengthen and allow more flexibility over time. Flesh injury on finger is healing nicely and as per my AM notes, I am now able to conduct push and pull movements without aggravating the wound. Healing right tricep tendon daily loading maintained as per usual with no reduction to strength endurance. All in all, things are looking great.

Day 4 - 10/11/2011

Motivation Level: High
Energy Levels: High
Sleep: 7hrs+

Recovery

....

Don’t know how I’ve been getting 7hrs or over this week so far in this heat but I’m getting it. Perhaps the full moon last night helped. The storm definitely did, I love rain. I’d love to talk about what else I like doing in the rain but, no more erotica stories.

Routine - AM
Fasted (IF): 10.5hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM

Ropes (where the arrows
are pointing)

No change, just the usual 3min intervals at medium intensity. Tested some chest dips, intentionally done slowly while keeping the eye on the flesh wound, 15 repetitions, no problemos. Post interval training on the spinner, done a few behind the neck pull ups with 15 second holds at the top, no problemos. Then I joined (my doing) a coach train just climbing the ropes, un poquito problemo. Solamente un poquito. This is different from the ropes that I had done at the indoor rock climbing place. This one is a lot higher, there’s no belayer and only a 3m x 4m mat. Besides, I’ve ALWAYS wanted to reach the top and tap on the steel beam of the strength and conditioning ceiling/roof. I did it, with ease. All arms/lats and ZERO legs. Arm strides only. Problem: finger started bleeding. Silly boy, this will obviously slow down the healing time. I should book an appointment with my doctor so she can urinate on my finger for some natural healing.

Routine - PM
IF: 14,5hrs
Routine: Analogue stationary bike 40min (20min hill climb @ 2min intervals)
Duration: 40min

Notes - PM

Post easy 40min
MIIT session

Easy, MIIT is just easy. Enough endorphin fix but the feeling of being like in another world feels amazing. Silly testing ideas did not occur this time after what had happened this morning. Although I did have a nice chat to coach L to whom I requested some ideas as far as additional things I can do tomorrow on top of my anal carnage routine. Several things came up but I liked two in particular. Box jumps and mat jumps (done the mat jumps before). I’ve never done the box jumps before but I’ve always seen people doing them. I tested a 74cm platform, check. I tested the 85cm platform, check. Tested the 96cm platform, check. I was surprised despite not having done these before and the extreme lack of fluidity, I could to the 96cm with ease. There was a 100cm+ one (max I think) too. But the suggestion was that I put on a weighted vest (I thought for tomorrow 10kg is a good start) and do them on the 74cm, it should be great. With the mat jumps I think I’ll do what I used to do with the coaches with our team work training, ground to mat and one jump on the mat then step down. Another great tip from coach L for next week was to adjust my training regimen calendar just for one week (or maybe two depending on finger flesh injury) by moving things around a little. With my main routines back (Monday), chest/shoulders (Wednesday), and waist down (Friday), the order from which my injury would least likely be affected to the most likely is waist down, chest/shoulders, then back. So that’s the plan for next week. Our OzTag’s game today was cancelled due to weather conditions but I did test some mild accelerating take offs and so far so good on the abdominal wall strain. Top shit.

Nutrition
Total: 2,000
Protein: 248g
Fat: 100g
Carbohydrates: 30g
Meals: 1

Notes
Just the usual non-tension day template here. Low in carbohydrates, high everything else with protein being numero uno.

Damage Control

• N/A

Notes
Right elbow lockout is still evident and I’ve been stretching this casually every now and then which temporarily eases the sharp pain. Legs are sore but no Robocop walks. Right tricep tendon loading not maintained, I just forgot (was pretty busy yesterday). Wrists tenderness are very minor. Ankles are sore and as noted yesterday, the left more than the right. I’ve been doing stretches while I nerd it up at work or at home just casually. Mild abdominal wall strain is still evident but mild, only evident when I sneeze. Finger flesh injury was set back a little (see AM notes) but should not be a major issue. My biceps feel sore also for some reason.

Day 5 - 11/11/2011

Motivation Level: High
Energy Levels: High
Sleep: 9hrs+

Recovery
Well that doesn’t happen often. My range this week has been between 6hrs - 7.5hrs but 9hrs is good, no complaints here. I was just watching some Cougar Town (my colleagues reckon I was watching porn... yeah) and I last checked my phone at around 10:30 then all of a sudden I woke up and it’s fucking 7:30AM (I normally get out of bed between 6AM and 6:30AM), LULZ.

Routine - AM
Fasted (IF): 12hrs
Routine: Analogue stationary bike 20min (9min hill climb @ 3min intervals)
Duration: 20min

Notes - AM
Easy MIIT, piece of piss.

Routine - PM
IF: 16hrs
Routine: Holy Fuck!
Duration: 75min

• Warm up: 2x10xbar Barbell front squat
• Set 1: 15x40kg Barbell front squat (arms crossed) SUPERSET 55x100kg Leg press SUPERSET 1xTrack @ 125kg (25m) Reverse sled SUPERSET 45x Back raise SUPERSET 20x40kg Leg extension SUPERSET 20x30kg Hamstring curl SUPERSET 20x40kg Barbell glute bridge SUPERSET 20x25kg Overhead plate crunch SUPERSET -x Box jump 74cm with 10kg vest SUPERSET -x Mat jump (ground to mat one on mat)
• Set 2: 15x40kg Barbell front squat (arms crossed) SUPERSET 55x100kg Leg press SUPERSET 1xTrack @ 125kg (25m) Reverse sled SUPERSET 45x Back raise SUPERSET 20x40kg Leg extension SUPERSET 20x30kg Hamstring curl SUPERSET 20x40kg Barbell glute bridge SUPERSET 20x25kg Overhead plate crunch SUPERSET -x Box jump 74cm with 10kg vest SUPERSET -x Mat jump (ground to mat one on mat)
• Set 3: 15x40kg Barbell front squat (arms crossed) SUPERSET 55x100kg Leg press SUPERSET 1xTrack @ 125kg (25m) Reverse sled SUPERSET 45x Back raise SUPERSET 20x40kg Leg extension SUPERSET 20x30kg Hamstring curl SUPERSET 20x40kg Barbell glute bridge SUPERSET 20x25kg Overhead plate crunch SUPERSET -x Box jump 74cm with 10kg vest SUPERSET -x Mat jump (ground to mat one on mat)

Notes - PM
Un-fucking-believable. Incredi-fuckingble. It takes about 25min to set up this routine before I start, another 25min to return everything to where they belong. 10 fucking routines, continuous per set. This is by far that my masochist self has received the greatest amount of training joy (“pain” to those broceps with vaginas, and “pain” and “work” to those lazy fucks) I’ve ever acquired in one session. This ends my sixth anal cavity session over the period of two weeks due to an unintended upper body break due to injury, a blessing in disguise somewhat. I’ve leaned up quite rapidly especially this week but strength in numbers are continuous. So here’s a 2 week summary of strength progression over 6 sessions (3 sessions per 7 day week):

Session 1, Week 1, 4 sets of: 5x40kg Barbell front squat (arms crossed) SUPERSET 50x 100kg leg press SUPERSET 1x track @ 100kg (25m) reverse sled SUPERSET 30x Back raise

Session 6, Week 2, 3 sets of: 15x40kg Barbell front squat (arms crossed) SUPERSET 55x100kg Leg press SUPERSET 1xTrack @ 125kg (25m) Reverse sled SUPERSET 45x Back raise SUPERSET 20x40kg Leg extension SUPERSET 20x30kg Hamstring curl SUPERSET 20x40kg Barbell glute bridge SUPERSET 20x25kg Overhead plate crunch SUPERSET 15x Box jump 60cm with 10kg vest SUPERSET 15x Mat jumps (ground to mat, one on mat)

That’s 225 fucking repetitions in a space of 20min - 25min, 10 routines, intensity levels increased with now 30 extra repetitions while making the same duration time per set, three fucking times. Despite having employed a natural intermittent fasting approach, fasted for 16hrs, this was the closest time I came into vomiting. The weighted box jumps and mat jumps are absolute fucking killers when done side by side. I can’t wait for next week when I slowly ease into my normal routine calendar, with mild adjustments in days to minimise the probability of splitting my finger flesh wound open.

Nutrition
Total: 4,000+ calories
Protein: 360g
Fat: 100g
Carbohydrates: 300g
Meals: 2

Notes

Ad-hoc adjustments, again....

My 1xtbsp, am I
doin'it right?

End of week weight-in surprisingly shows a drop. It’s nearly the end of my 3rd week being in a “mild cut” (not mild enough it seems, needs more bacon) phase with interruptions to training (but I’ve been creative and flexible due to injury) and my original weight-in ranged from the beginning was 73.5kg-75.5kg to now 72kg to 73kg. That’s a drop of 1.5kg-2.5kg in three weeks. I don’t work in absolute numbers/values anymore as far as weight is concerned, just weekly ranges. It’s incredible considering I am consuming 3,000 calories 3 days of the 5 days and 2,000 calories 2 days of the 5 days whilst the remaining 2 days (on weekends) range from 2,500 to 6,000 calories. Loving the abs (noticeably more defined than the pic I uploaded Day 1 this week believe it or not...) nonetheless though but I’ll be countering the drop with a mild ad-hoc change just for today. It must be noted I had already made ad-hoc adjustments on Day 1 (Monday) this week with some dark chocolate coffee beans and some Reese’s peanut awesomeness. Besides, the weekend is nearly upon us and on weekends I’m always flexible, and one reason that I am flexible apart from the social reason is that it also acts as a counter for any drop which usually occurs towards the end of a week. On top of my “bath tub” sized bowl of Thai chicken and mountainous rice, I picked up a few things and at the same time getting rid of some shrapnel change that I’ve been carrying for a while. One apple cream pastry, a slice of chocolate mud cake, and a strawberry slice. I was really wanting some caramel slices but apparently they got sold out (always do pretty quickly apparently). All inhaled nicely immediately after my lunch. Then to finish off that meal I have my usual Milo overload with 3 mountain tablespoons of Milo, 3 scoops of choc way, and maybe around 500ml of full cream milk. That’s only my post workout meal, meal 1 of 2 for the day. LULZ ^_^

Damage Control

• N/A

Notes
Daily loading on healing right tricep tendon was not maintained, forgot again. I’ll improve this. Little or minor loading on mild abdominal wall strain conducted however what I’ve been doing over the past two weeks with some core and leg anal carnage training seems to be assisting the situation. Pain only strikes when I sneeze while sitting down, no longer when I am standing up. Other movements that I was able to replicate the pain with are no longer. Legs are recovering so incredible fucking rapid. They are at what I feel to be in a perfect training state. Not quite dormant from no training but 90% recovered from soreness, that’s when they feel the best. To me anyway. It’s like borderline dormant and sore. I don’t think I can explain it any better. Finger flesh wound is also recovering nicely but I am no longer going to conduct any more testing. I estimate that next week they will be ready at least at deloading levels. It’s been getting some fresh air and am no longer concerned about wetting the wound. There’s a fair chunk of dead skin I occasionally play with, I am very tempted to actually snip it off but I’m not a medical expert so I better not. Ankle soreness is now in control. Stretches are helping when nerding it up in the office, at home, and during meetings.

Weekend Outlook

Training
My shoulder conditioning and arm experimental returns this weekend on Saturday but only at deloading weight. That means high volume low tension. I’ve still got to watch out for the finger flesh wound. The remaining time will be considered as passive recovery.

Nutrition
Relaxed. Maybe some scotch, and I’m kinda missing some lamb chops. I love tacos too, lean tacos, negative calories ;) Amen.

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