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.