Bryan's journal

[Bryan Dobson]

Friday October 13
225
Low/low
Very minimal no real work today..
Squat
45x10,135x5,225x5,315x5

Bench 45x10x2,
135x5 ouch,185 meh, 205 ouch can't get tight so I shouldn't bench anymore today.

Tempo dl
225x3x3

Strained my right rhomboid (so?)yesterday on the drive home when an atv pulled out in front of me on a hilly two lane road I jerked the wheel hard straight back with the the jolt of adrenaline....missed the dumb fucker..painfully tight today every movement hurt on squat and bench especially so kept that short and to a warmup can't properly pull shoulders back.

Had a flu shot today and have some histamine like action going on too so yay.an easy day on a deload week won't kill me.
Try the hot tub and some whiskey

[Bryan Dobson]

Sunday October 15,2017
MEV week

Electrolytes and sleep and I am all better.

Comp pause bench press
45x10x3,135x5,185x3,205x1,225x1,245x1
270x1@7.5 what? Almost off balance, the bar moved fast to the back and the bar speed was unexpectedly fast. Need to get more comfortable with that groove.
232.5x7 (5#rep pr)
232.5.5x5
232.5x5
232.5x5
232.5x4 this was an extra set because It was there.used belt today to spare back

Pin squat
45x10,135x5,225x3,295x1 add belt (sparing the back by getting the brace assist)
340x5x3sets fun

Chin-ups 6--4-2x7

Rolling triceps 35s dumbells x10 elbows said no more

Band pushdowns 10,12,10,12,12


Bench 270x1
DSCN9082 on Vimeo

232.5x7
DSCN9083 on Vimeo

1st set of pin squat
DSCN9090 on Vimeo

2nd set of pin squat
DSCN9091 on Vimeo

3rd set
DSCN9092 on Vimeo

[elVarouza]

Strained my right rhomboid (so?)yesterday on the drive home when an atv pulled out in front of me on a hilly two lane road I jerked the wheel hard straight back with the the jolt of adrenaline....missed the dumb fucker..painfully tight today every movement hurt on squat and bench especially so kept that short and to a warmup can't properly pull shoulders back.

Sounds like it could've been much worse!

Benches look good. Nice long pause on the 270.

[Bryan Dobson]

Thanks Dan. Between, legal street atv use, bikes and bycycles, farmers and tourist hiking along roadways I have been lucky.

So I have an island vacation coming up so I started counting macros ..see if I can learn this as a habit don't pay attention to the recommended macros I am not following that.

http://i3.photobucket.com/albums/y79...psigrjqpl6.png

[Bryan Dobson]

Macros no training day
P-242
F-64
C-279

My fitness pal thinks I need to eat an additional 1053 calories today. Do I still have the skinny guy syndrome of thinking I eat more than I really do after all of these Years?
This is to lose 1/2 pound a week. I don't think it knows me that well but regardless of my doubts I may try to ramp up my carbs to see if there significant difference in performance from the energy, if my waist blows up more than an inch I will turn off the activity adjustment. normal stand at work desk and walk around the office activity plus a 1 mile after work walk should not be that much unless my baseline is inaccurate.
A little more energy through the day..where to source?(1k cal seems extreme) Or I just get a good baseline and see.

[Bryan Dobson]

Tuesday 17 October 2017
Bwt 225

Press
45x10x3,95x5,135x3,155x1
165x5
195x1
165x5
165x5

Paused deadlift
135x5,225x3,315x1
385x5x3sets
Used a belt today.

Dips +32# vest weight x6x3 sets

Here is the last set of pause deadlifts..nothing exciting happened during training today.

DSCN9099 on Vimeo


IMG_1105.jpg

[Bryan Dobson]

Finally ate enough carbs today.
Total calories 3223
Carbs 304
Fat 85
Protein 233
And a couple of high west whiskey drinks that added calories but doesn't show up in macro count.
Hitting the carbs is taking effort. Protein is easy with my preferences.
Energy levels and recovery feels a little better, to soon to make an assessment. I am apparently a self reports more food eaten than actual imdividual when I'm not tracking. Undereater.

[Bryan Dobson]

Thursday oct 19 2017
Bwt224.8

Comp Squat with my oldest tattered knee sleeves and belt
45x10x3
135x10x5,225x3,315x1 add belt and sleeves
365x1,405x1
460x1
405x7
405x4
405x4
405x4

Wide grip POR pause bench press
227.5x5x3

Then supine rows and dumbell curls for volume on the pulling parts not worked.
A good training day

[Bryan Dobson]

Some video
460x1 I was working on groove and balance more than force for today's single. Didn't wear wrist wraps on purpose in this balancing pursuit.
DSCN9101 on Vimeo

405x7 it's nice to add a rep to plate bench marks from time to time.
DSCN9102 on Vimeo

Last set of 4
DSCN9105 on Vimeo

2nd set of wide grip(for me) pause benches
DSCN9107 on Vimeo


3298 cal
C-352
F-64
P-268

Not closed out may have a relaxing drink

[Bryan Dobson]

Friday 20 October 2017
Bwt 224.6 watching this more carbs thing suspiciously though my waist is down an inch.

trained to be able to train harder today.

25 minutes of pushing the sled covered 22-28 intervals didn't really count just did a bunch of walks with 2 plates then added another 2 plates and did 6-8 sprints, took off those two and did 6 or 8 more walks . Keeping rest to 30 seconds per two walks and 1 minute per two sprints. I can do more work on these if I don't look at how many I am doing and just do them.

Then went on a 20 minute walk enjoying the great New Mexico fall,weather and hilly landscape.


My wife is thinking about postponing our November vacation.
So I am Considering a meet on November 18th. If I do I will finish 2 more weeks of this loading cycle do a sport form week and then deload the week into the meet. If I am not traveling I might as well get another total out of the annual membership and blow by 600kg this time.