Surgery Needed... Ugh

8/30

rest day

25 min walk

8/31

Deadlift

3x135

3x225

3x315

7x390

Bench

5x135

2x5x220

11x220

3x6-8 weighted chin ups 25lbs

8,8,8

Neck Harness

3x40x10

Shoulder Flys

2x15x10

Back Pump

2x8 with 2 45s, 10, 5

Dips 2x10

Body:good hip is almost good

Sleep: 9.5hrs

Nutrition: good

Notes: Yesterday I finally saw a foot and ankle specialist and he found out that what has been causing my pain is a big bone spur from when I broke my ankle back in high school. The only way to remove that and be 100% again is surgery. So looks like I will be getting that done within the next few months. That means being off of it for multiple weeks and multiple weeks of getting back strength. Sounds like a shitty time to me but has to be done.

Press, Curls, and Some Rowing

Press

ramp up

5x95

3x115

sets

2x5x142.5

10x142.5 pr

BB Curls

3x12x70

Tabata Row

3x10 Chin ups

Neck Harness

2x40x10

Body: good minus hip still bothering me

Sleep: 9hrs

Nutrition: great had a lot of protein

Notes: It was a good day I am not squatting for a bit to heal up my hip so thats why I did not today. Everything else went well. I already look bigger which is awesome so this program is amazing. Tomorrow I got doctors for my ankle and elbow so we will see how those go.

Yesterday

8/26

Bench

ramp up

5x135

3x185

sets

2x5x217.5

10x217.5

BB Curls

3x12x67.5

Tricep Pull downs

Ab Work

Neck Harness

4x25x10

Random chin ups

mwod (couch, table top, other hip flexor stretches)

Body: good hip flexor still bothering me so didnt squat

Sleep: 9hrs

Nutrition: good but had some ice cream and booze

Notes: Solid day at the gym taking at least a week off from squatting to make sure my hip flexor can heal all the way for school. I will be taking Saturday and Sunday off and doing a lot of stretching each day.

Rest Day

25 Min Walk

Ice Plunge

Body: good hip flexor is lot better

Sleep: 9hrs

Nutrition: good minus a large ice cream

Notes: Solid rest day cant wait to hit it hard tomorrow. This program has me looking forward to every day of training and I love it.

Loving This Program

Deadlift

Ramp Up

3x135

3x225

3x315

Set

8x385

Press

Ramp Up

5x95

3x115

Sets

2x5x140

9x140

3x6-8 Weighted Chin ups with 20lbs

8,8,8

2x10 Back pump with 2 45lbs

2x10x15 shoulder flys

Neck Harness

3x25x10

45min Walk

Body: Squat muscles a bit sore hip flexor feeling better everything else is good

Sleep: 9hrs

Nutrition: great upped my protein and overall food intake

Notes: This might be my favorite training program I have ever done. There is just something about it that I love and can already tell this may be a go to program later on in my life. The workout was good but I went to light on the chin ups I hit every set at 8 pretty easily but it is better to start light that go to heavy at first. pulling 8 reps at 385lbs was definitely and interesting feeling...aka it hurt like a motherfucker but it is going to make me a lot stronger thats for sure.

Rest Day

40 min Walk

Body: good but hip flexor hurts a bit and all squat muscles are sore

Sleep: 9hrs

Nutrition: good had some bread at dinner and a few brews

Notes: solid rest day my legs are so sore from the squatting but I love it I cannot wait until tomorrow to get back in the gym. I have noticed that I am a lot more tired than normal probably due to how heavy yesterday was and it will take a bit to get used to it so for now I will take it easy and try not to get hurt.

Day One of Greyskull Linear Progression

Squat

ramp up

5x135

5x225

3x255

sets

2x5x285

9x285

Bench

ramp up

5x135

3x185

2x5x215 last 2 reps of each set were paused at bottom

10x215

BB Curls

2x10x65

Neck Harness

2x25x10

45 min walk

Body: tired

Sleep: 10hrs

Nutrition: good

Notes: First day of the program was a success. The max sets at the end of each main lift are brutal and I can see them making us stronger very fast and also a lot bigger. I am going to up my protein intake and begin to drink whole milk again to help with recovery. I will be sticking to a strict 4 days a week of training. M/W/F will be Greyskull and then saturday will be a long bike ride until I can run again and then it will change to a run. Also wednesday will have some conditioning added in. I feel like this is a great long term program for school. I am going to try out MMA, Powerlifting, and rock climbing while I am at school for my new sports. I can't wait to get a fresh start. I move in a week from Friday.

Some Catching Up

8/19

Bench

5x135

3x185

1x245

1x280 pr

8x225 pr

Curls until my biceps fell off

8/20

Rest Day

8/21

Rest Day

Notes: So Friday after the gym me and Ben headed up for a weekend in NH where we consumed a lot of bad food and drinks. It was a solid weekend but I am ready to hit training again on Monday hard. We are starting a new program called Grey Skull Linear Progression it is 3 days a week and looks to be a good strength program since I pretty much decided that I am not going to play lacrosse due to my injuries I want to get very strong. I am thinking of picking up 2 new sports. MMA and climbing both offered at springfield and both things that I think I will enjoy and hopefully become good at to compete.

Yesterday and Today

8/17

Weighted Pullups

8/18

Deadlift

3x135

3x225

3x315

3x405

15x285

Tabata Bike level 14

Body: ok elbow has been bugging me the past few days

Sleep: 9hrs

Nutrition: last night I drank and today it was good

Notes: well I am going to do one more training day and then take 3 days off in order to go to nh and celebrate the end of summer so we will be drinking a lot friday saturday and sunday but then I will be back at it monday starting a new program. That is all.

Bent Rows

Barbell Bent Rows

5x135

5x185

3x5x205

Barbell Shrugs

5x135

5x225

5x315

Fat Bar Curls

3x10

65lbs, 65lbs, 85lbs

3x15 Decline Sit ups with 25lbs

Body: alright

Sleep: 9hrs

Nutrition: good

Notes: Ive got another few things to talk about. Nutrition wise I am still eating well just adding a bit more calories. I got my xrays and nothing is broken but there is fluid in my ankle which means that I have some sort of injury and need to go see another specialist what else is new. I feel myself slipping into a bit of depression and I am really trying not to do so here. Just so many injuries and on top of that I still can't decide if I want to play lacrosse or not all this stress is doing me no good. Hopefully I can kick it but I need to make some choices and heal up.

X Rays and Gym

Press

5x95

5x135

5x155

5x135

3x8 kb clean and press R/L

40lbs, 50lbs, 50lbs

3x8 One armed kb swings R/L

30lbs, 40lbs, 50lbs

10 min cool down on bike 2.13 miles

Body: pretty good ankle still hurts

Sleep: 9.5hrs

Nutrition: 1800 cals...

Notes: I have a few things to talk about shortly today. First off I got the xrays taking on my ankle and will find out tomorrow what the results are. Second today my workout definitely suffered because of the calorie deficit I am doing right now and it has gotten me thinking is it worth it? A few lbs would be nice to lose quickly but I think that if I just eat clean and do a lot of walking along with my workout then that will cut me down a bit but just take longer and that might be the route I take. Eating like this is a chore that affects my workouts and my daily life. My mood is a lot shittier and I dont want to do anything. Tomorrow I might jump my intake back up I usually have problems recovering while eating like this and then injury occurs I dont think I want that to happen again. But I will sleep on it and see what happens. Feel free to throw your input in as well any one reading.

Rest Rest and More Rest

No Training

Body: nothing sore, right ankle is unbearable pain left ankle is weird feeling

Sleep: 10hrs

Nutrition: good 1800cals

Notes: Ankles are wrecked going to get an xray tomorrow or tuesday for my right one. For the last few weeks of summer I would like to eat really well and for a lot of it at a deficit so I can cut a few lbs back. I may or may not rest again tomorrow we will see how I feel. I took an epsom salt bath as well to aid in recovery.

Disappointment at the TARC 6 Hour Challenge

TARC 6 Hour Challenge

Dropped after 2 laps at 2hrs and 54 mins

12.8 miles

Body: ankles fucked

Sleep: 5.5 hrs

Nutrition: race day shit

Notes: Well I am not really even going to give this a write up because to me it is a disappointment and doesn't deserve one just a short summary will do. I started the race conservative and really was moving well nothing exciting or anything on my first lap of the race. I felt great and was really into my music and mentally I was right where I wanted to be just having a great time. I got back to the aid station at about 1hr 22 mins and I thought that would be a solid pace to rock the entire race. I did what I needed to do at the aid station and then off for lap two. This is when my ankle really started to bother me. Turning right in any way was as much pain as I have felt since I broke my ankle in high school, but mentally I some how turned it off and completely shut it off for most of the lap. I really do not know how I did this but it was pretty amazing. I was once again feeling great and not the least bit tired or mentally drained. I then hit the last mile or so of this loop and began to become very hungry and lethargic....that is what I get for not eating solid food after the first lap. I got back to the aid station and crushed 2 pb+js and some snickers as well as a lot of water and refilled the handheld with half gu brew and half water. I started to walk around and my ankle decided to shoot all of the pain it could all at once and I almost went down...now I have played threw broken and sprained ankles and never felt a pain like this before, it was absolutely awful. I popped some advil waited 15 minutes or so and still was in excruciating pain. I said fuck it and just went out for the third loop and about 100 yards in my leg totally gave out due to the amount of pain I was in it was kind of a weird feeling to be honest like the cns just got overloaded or something. I decided right then that I needed to call it and it was the hardest and most frustrating thing I have had to do because I was on my way to running 27 to 28 miles and my mental state was no where near its limits. I am in no way making excuses I know there is no excuse so I have to learn from this and get some xrays on my ankles and see what I can do to heal them up. All in all it was very disappointing for me because I know I can finish and I know I can run that 27 to 28 mile mark in that race with out any problem. Good experience but just makes me want to finish that shit.

Game Time

8/11

Rest

Body: good

Sleep: 8.5hrs

Nutrition: not bad started to carb up

8/12

Body: good

Sleep: 9hrs

Nutrition: ate a lot of crap to make sure I am good for tomorrow

Notes: Well it is game time and time to see how deep I am willing to dig to get threw this. Me and Ben found out that the course is actually a challenging course....and we found that out just today so should be an interesting twist to the story tomorrow. We are waking up at 4:45 so we can grab some coffee and food and then take off for a 7 am start. I am excited to see how I hold up to be honest. It is game time bitches.

Bench and Shit

Bench

5x135

3x185

1x245

1x265

1x285f

1x280f

16x185

Weighted Pull ups

1x25

1x45

1x70

1x90

1x100?

back pump 3x8 225lbs

Body: ankles and calfs sore

Sleep: 9hrs

Nutrition: good

Notes: Solid day at the gym kinda mad I didnt get to pr but thats ok. I am not sure if I got my chin over the bar on the 100lbs pull up but I think I did so I will leave it as questionable. Resting the next 2 days for the race its game time.

Good Run On The Powerline Trail....What?

1hr 25 min run on the powerline trail

6.6 miles

Body: solid only ankles are sore

Sleep: 8.5hrs

Nutrition: good

Notes: Well I finally had a good run on the powerline trails after a few poor runs. Me and Ben had another friend come with us today. Ben went off on a pr attempt so I ran with our friend because I just wanted to get a long run in. The only thing is I felt great and I was crushing it but had to stop a bunch to make sure our friend new the turns and did not get lost. I could have finished a lot earlier but it was good to be on my feet for that long. Tomorrow is going to be a fun day in the gym thats for sure....

Not a Day To Remember

Deadlift

5x135

3x225

1x315

1x405

1x500f

1x475f

Press

1x135

1x175f

1x170

20 Chin ups

25 sit ups with throwing a 20lbs med ball against wall

4 50-60 yrd sled drags with 60lbs in tire

Body: a bit tired

Sleep: 9hrs

Nutrition: good but had ice cream again

Notes: Ya so went for prs on deadlift and press.....not a good idea. I pred on a 3 rep dlift 4 days ago and I havent pressed in weeks due to the elbow just a poor performance in general. Did the chin ups and press to test the elbow which feels good. Sled drags are awesome and saved the day. Tomorrow I will run the powerline trail in the morning -____- and that will be my workout for the day one run to prepare for this race coming up... sounds good to me.

Resting it Up

Rest Day

Body: quads a bit sore

Sleep: 8.5 hrs

Nutrition: good had some ice cream though

Notes: Solid day got some stuff for the TARC 6 hour challenge this saturday that I am doing. It will be a good test to see where I can push my body on minimal running training.

The Past Two Days

8/5

5 min on 5 min off, 4 on 4 off, 3 on 3 off, 2 on 2 off, 1 on done

4 laps=4k

8/6

Front Squat

5x135

5x185

5x225

5x235

5x355 pr with ease

Tabata Front Squats: 71

Body: good

Sleep: 6hrs

Nutrition: Drank last night other than that pretty good

Notes: Yesterday I decided to just do that endurance workout and it was a great one really pushed hard on it. I stayed up partying last night and did not think I was going to get a good training session in today but when I got to the gym I felt really good and got a great training session in. Partly because I was lifting with some animals one who deadlifted 625 and another who squated 500 for 8 reps...pretty sick stuff.

Deadlift, Sled Drags

Deadlift

3x135

3x225

3x315

3x415pr

3x15 decline sit ups with 25lbs

forearm work

6 Tire Sled Drags with 45lbs extra from pull up bar to the street in my yard after each sprint walked it backwards back to the starting position

physical therapy

Body: good

Sleep: 9hrs

Nutrition: good

Notes: the deadlift today was a pr I believe so I am happy about that. I built a tire sled for myself today it cost about 85 cents total to make so it was completely worth it. I did them as fast as possible and they are an unbelievable workout that I will be using a lot more often.

Squat, Farmers Walk, Bball

Squat

5x155

5x225

5x275

5x320

5x255

Farmers Walk

2 plates on each bar

about a 25 yrd touch

4 touches with rest and then 2 touches with no rest between afap

Physical Therapy

2hrs of bball

mwod(couch, table top)

Body: pretty good

Sleep: 8.5hrs

Nutrition: good had some ice cream

Notes: Great day of training. Really liked doing the farmers walks. My training is now going to change for the better after reading Never Let Go by Dan John. It is a new way to look at training and I really believe that it is going to help me in the future. I also decided to run smolov to end summer after the 6hr challenge.

Yesterday and Today

7/31

4 lacrosse games

8/1

Rested

Body: pretty good a bit sore from all the lacrosse

Sleep: 10hrs

Nutrition: good

Notes: decided to go and play lax on sunday and it was a good choice we ended up winning the tourney and getting free shirts and beer so that was well worth it. Rested today and this entire week I will keep it light because I have a race coming up august 13th. the 6hr challenge which should be pretty interesting.