Travis's Log

[Travis Rask]

CONDITIONING

A1. Warm up / Walk around block
B1. Airdyne sprints / :20W+:100 rest / 6 rounds / 71cals
C1. Cool down / 10 minute walk around block

NOTES

0530 session before work today. Burned more cals/work session than last time.

On duty today - 24 hours.

LIFE NOTES

1.BW: 220
2.Sleep: 6-7 hours, fitful
3.Body: Good
4.H20: TBD

[Travis Rask]

WARM UP

A1. Bike / 2min
B1. BBWU / 20kg x 5 / 70kg x 5 / 100kg x 3

LIFTS

A1. Front Squat / 120kg / 5x3 / Good
B1. Press / 64.5 / 1x3F / 58kg / 3x5 / 1st Reset
C1. DL / 170kg / 1x5 (PR)

NOTES

Good session overall. Fronts squats felt great. Will keep adding 5-10lbs/week until it gets hard. This will serve as my recovery/middle day. I’m pretty confident I’m @ advanced novice phase now.

Press was a reset. Not a surprise, I’ve lost a few pounds.

DL was great. Full steam ahead. Key lesson: focus on the positives, seek out the small victories.

LIFE NOTES

1. BW: 220#
2. Sleep: 8 hours, on duty (woke up to go to bathroom)
3. Cals: 3265 (P: 237 F: 97 C: 393)
4. Body: Good
5. H20: 1Gal+

[Travis Rask]

WARM UP

A1. Stretchin' / 10min
B1. BBWU / 20kg 2x5 / 70kg x 5 / 120kg x 5 / 160kg x 1

LIFTS

A1. Squat / 166kg / 1x3 / 1x5 / See notes
B1. Bench / 104.5kg / 1x5 (PR)
C1. Chins / 2x8

NOTES

Abbreviated session today; Saturday's are usually pretty short. Was going to do triples, then felt good enough and went for a set of 5, then ran short on time and moved to bench.

Bench set was a PR for 5. Went up pretty well. Last rep was a grinder.

Chins were good.

Haven't had a two day training break in 1.5 weeks. So, this might work out OK. Will be doing 3x5 @ 168kg on Monday.

LIFE NOTES

1. BW: 220#
2. Sleep: 8 hours
3. Body: Good, back a little crampy, hips a little achey
4. Food: TBD
5. H20: TBD

[Travis Rask]

CONDITIONING

A1. Warm up / 5min
B1. Airdyne / 20s work+140s rest / 7 rounds / 76cals
C1. Cool down walk / 10min

NOTES

Almost puked.

LIFE NOTES

1. BW: 218.8#
2. Sleep: 9 hours
3. Body: Good, no complaints
4. H20: 1Gal+

[Travis Rask]

WARM UP

A1. Strechin’ / 5 min / Rushed
B1. BBWU / 20kg 2x5 / 70kg x 5 / 120kg x 1 / 160kg x 1

LIFTS

A1. Squat / 166kg / 3x5 / Good
B1. Bench / 102.5kg / 3x5 (PR) / Good
C1. Chins / 2x8

NOTES

Finally broke through on bench tonight; this was my 3rd attempt @ 102.5kg.

Squats were OK, a little uninspired. I’ve been a little troubled by the recent NSA developments…probably came in a little more stressed than normal.

Chins were good. Perfect form.

Front squats, DL and press tomorrow night.

LIFE NOTES

1. BW: Unmeasured
2. Sleep: 8 hours (approx), mediocre sleep.
3. Cals: 3227 (P: 235 C: 395 F: 107)
4. Body: Good, no back pain while squatting
5. H20: 1Gal+

[Travis Rask]

WARM UP

A1. BBWU / 20kg 2x5 / 70kg x 1 / 120kg x 1

LIFTS

A1. Front squat / 125kg / 5x3 / Good
B1. Press / 60kg / 3x5 / OK, little tired
C1. DL / 172kg / 1x5 (PR) / 170kg x 1

NOTES

Good session today. Front squats were good, en lieu of the fact I squatted yesterday.

Press was a bit tired after yesterdays PR bench effort.

DL was good, my upper back extension was shit, I basically muscled the bar up. Michael said I’m good for 190kg x 5 right now, IF I can fix my form issues and stay “checked in for the set”.

LIFE NOTES

1. BW: 219
2. Sleep: 8 hours
3. Body: Good, myofascia work today
4. Cals: Later.
5. H20: 1Gal+

[Travis Rask]

Got my testosterone tests back today.

Total testosterone is 282ng/dL. Pretty fucking low. And that's after a week off (only 1 shift in last two weeks) from the fire department, with 8-9 hours sleep every night, plenty of squatting, and 100% diet compliance.

It's amazing I'm still getting stronger.

Doc says my levels are "normal and stable".

Fuck him, I'm getting a second opinion.

[Travis Rask]

Update...went into the doctor's office and had my medical records pulled. Had a test done in August of 2010.

August 2010 / Age 31: 626ng/dL
June 2013 / Age 34: 282ng/dL

So, it looks like it's gone down pretty significantly. Obviously not a full blood profile and just a snapshot, but potentially could explain why I haven't felt like myself for the past few years.

[Travis Rask]

WARM UP

A1. BBWU / 20kg 2x5 / 70kg x 2 / 120kg x 2

LIFTS

A1. Squat / #315 / 10x2 / On the minute / Easy
B1. Bench / #226.25 / 3x5 (PR) / Good
C1. Chins / 2x8

NOTES

Squats were good. Form on point.

Bench was good. Felt strong.

Cleans and prowler tomorrow. On duty.

As noted above, I picked up my medical records today, en lieu of my recent testosterone test.

2010: 626ng/dL (Age: 31)
2013: 282ng/dL (Age: 34, obviously)

Houston, I think we have a problem? More to come.

LIFE NOTES

1. BW: 216.5lbs
2. Sleep: 6-7 hours, on duty, terrible sleep / 1h PM nap today
3. Body: Good
4. Cals: TBD
5. H20: 3/4Gal

[Travis Rask]

LIFTS

A1. Clean / #185 / 2x3 / 1x1 / Abomination!

CONDITIONING

A1. Prowler / 90# / 85’ sprint / 1:40 rest / 7 rounds / hi-low
B1. Cool down walk / 10min

NOTES

Cleans were awful.

Prowler was splendid.

LIFE NOTES

1.BW: Unmeasured
2.Sleep: 7 hours, fitful
3.Body: Good
4.H20: TBD
5.Cals: TBD