Blunted, grumpy, and DOMS

Medicine:

I still hate nights. Constant calls about lab values, how patients want pain meds, how people keep bleeding out of their various orifices.

2-4hrs of sleep/day is killing me. 2 nights left... It's so much easier when you're blocked for a full month of nights, no flip-flopping.



Lifting:
Deload day 2

Deadlifts 5x5 @ 315
Ohp 5x5@ 135
Deficit deads 5x10@ 275( easier than the non-deficits... By a significant amount... The French is going on?)
Kb swings like a champ
Planks

This lack of sleep, shitty hormonal imbalances from sleep issues and inconsistent diet caused me to have MAJOR consequences from Tuesdays workout. DOMS like a mo-fo. Still having trouble sitting... Hah


Diet:
Peri workout carbs only this week, as I have no consistent sleep/wake times. Carbs are rice based this week to see what it does to the bloat I feel on carb days with oats.

Wt this am was 262 still, but I can't say that means much as I was up all night. And not a true comparison.

Chugging right along.

Medicine:
Learned to use a videonystagmogram, discussed the upcoming research, and... Future career options. ICU nights start tonight. We'll see how pissy I get... I don't understand how people(like my wife) work nights by choice...


No sleep for the next 5 days... Diet will be a challenge:  Unsure how to space meals considering I'll get only a few hours sleep/day...
===


Lifting: Finished block one
week4 lower2 hypertrophy/tempo

Deficit deads 8x3 @365 5 sec eccentric
Band hamstrings

Front squats5x6 185 maintaining the rack position is the challenge.
Rom. Deadlifts 5x6 225 5 sec eccentric.

Step ups
One leg bridge

Prowler pushes/pulls

Upper day 2

OHP (barbell) 1 and a quarter reps  8x8 @ 105    Major shoulder burn...
Omnigrip pullups 8 sets of doom. No bands, used straps towards the end because of my grip being fried. Always an accomplishment when a 250+lber can knock out sets of 10+ deadhang pullups.

OHP lockouts 5x6-8 did around 135.  Still burning from the previous.
Band pulldowns

Cobra presses and band pull aparts...

Deload this week:  Starting to thread squats and bench back into the fold. Sets of 5ish mostly.

===

Diet:
Chugging along, had a diet mt dew yesterday... I miss diet soda...

Prepping food for the next week today and tomorrow...
5 lbs turkey burger, 13 lbs chicken breast/thighs... Thighs grilled, breasts grilled tomorrow after work... mmm meat.

Gotta refill the propane tank...

I might or might not run a prohormone cycle (Epistane)

1 month update

Lifting

Week 4 upper 1  Hypertrophy/tempo

OHP 145 8x5

Pullups 8x5 6 sec eccentric No bands used. Boom.

Wide Bench 5x5 4 sec eccent @ 225

Snatch Rows 5x5 5 sec contract @145

Band resist pushups

Supinated pull aparts

Anxiously awaiting my next block...

Diet

Weight: 262 (Post shower)

Here is a one month progress shot. The back is much more telling... Much wider up top, and smaller muffin top. Impressive to me considering I've only lost ~2lbs this last month. 

Coach has just added 3x30min steady state cardio to my life... This will not be fun to try to fit in, especially this upcoming month.

Goodbye Cows.

Medicine

Regarding my concussion research: Still am in the process of arranging and drafting research proposals, learning the Video nystagmogram, and all the other aspects of what we're going to be doing.  This is going to be a long project. Apparently we are also being approached by a mouthguard manufacturer that has a special accelerometer in it...

Back working in the ICU on nights starting Monday... Joy.


Diet:
Last high carb day was dropped.   All training days are medium carb now:  easily manageable. Narrowed it down to beef being one of my problems.  I eat too much beef! (I buy sides of grass fed beef...)  I think the calories are sabotaging my progress. I'll be limiting beef intake, increasing egg white intake, as well as turkey burger, chicken breast and fish...   

Damn. I love beef.

Lifting:
Week4 upper 1  Tempo/hypertrophy
All tempo'd as usual. Super set pairs.

Video of a 225 FS and the last set of Snatch DL's

Front squats (to 12"box) 8x3  @ 225lbs  Felt strong, actually, My problem is still staying upright. the lowerbody strength is there, but the upperbody is still a bit lacking in ability to stay upright.
Band hamstrings 8x3

Did a few front squat singles up to 275.

Snatch DL's 5x5 (did 10 on the last set)   315lbs  This last set of 10 was fucking brutal...  Had to do it.
GM's 5x10

Band abduct walks
Zerk holds

Glute bridge
Split squats   Had to cut these early. Hip was tweaking.


"You're born, you take shit. You get out in the world, you take more shit. Climb a little higher, take less shit. Until one day, you're up in the rareified atmosphere, and you've forgotten what shit even looks like.

Welcome to the Layer Cake, son."

--Layer Cake

At a snails pace.

Lifting
Week3lower2 tempo/hypertrophy.

Deficit deadlifts, 2 plates +oly shoes. 7x3 @315 5 sec eccentric
Band hamstring curls

Romanian deads
and front squats - hip started tweaking.

Glute bridges and
Kb swings (couldn't do step ups because of the hip)

Power Snatch technique work up

Prowler pushes and drags.

Legs were incredibly burned.

===
===


Diet is progressing slowly. Understandable, considering we are trying to minimize muscle loss during the fat cut.

Broke diet a bit this weekend, had 2 gin/tonics and had 2pieces of pizza. (Birthday parties)

Friday Weight 261.4

Pep pills, dub step, and bloat

Medicine

So... Clomiphene citrate... In hypoG males...

http://www.ncbi.nlm.nih.gov/pubmed/22458540

http://www.ncbi.nlm.nih.gov/pubmed/22044663

Hmmm...

Diet

Wt 263 I'm still feeling really bloaty even after 2 days of low carb. Progress pics and reevaluation needed...

Lifting
Week3 upper1 tempo/hypertrophy
Super set  pairs

Ohp 6x6-8 125-145lbs tempo
Pull-ups 6x8 6 sec eccentric.  Only needed bands for the last 2 reps of the last set.

Wide bench 5x10-12 with tempo/pauses 155-185lbs
Underhand bar row 5x8-10 w/ 5 sec contract @135

Band resist push-ups 2 sets to failure (8 and 6 reps...)
Band pull aparts 2x fail 20's

Some band press downs

Hips don't lie

Diet

Following the diet as rx'd as best I can considering work making it a bitch to do more than protein shakes for more than half my meals.
Though, yesterday, during a high carb day. I stacked my post workout and another meal and ate a big ole bowl of fried rice. I think I was 20-30g over my fat macro goal for the day. At least I didn't eat a whole Fucking pizza.

Low carb today. Probably going to make steak fajitas (yay for mission low carb tortillas) and broccoli.

Weights
Week 2 upper 2 tempo/hypertrophy
Super set pairs

1.25rep seated ohp. 6x6 @115 these fried my shoulders bad.
Omni grip chins 6sets of 3 failures with 20sec inbetween. Was failing around 7,4,2 respectively. Added band assist towards the end sets

Seated Ohp lockouts @135
Band pulldowns

Cobra presses (5lbs)
Band pull apart

Week 3 lower 1 hypertrophy/tempo
Super set pairs

Front squat hip width, 4 sec down, 2 sec pause in the hole  6x6-8 @155.
Band hamstring curls 6x8

Snatch deadlift 255 5x6. 4sec eccentric
Narrow good morning 5x10 @135

Split squat
Glute bridge

Band walks
Zerk holds with (fat grips cuz I'm a puss still.)

Did some front squat singles up to 255. I have the strength for singles, but I get fatigued and lose form after a few reps... especially with this tempo abuse. Overall Front squats are feeling much more comfortable... aside from the hip issue, which still persists. Now I developed what seems to be trochanteric bursitis on my left hip... painful to walk today...

Medicine

Update later: beginning some research on concussions, diagnosis, and prognosis based on vestibular tests... Hey, I have a stable of division 1 football players that get concussed at my disposal...