Cardio sucks v2.0; and a 1400 total hopefully

[Sean1332]

Still training or are you fat now?

 

[NomZ]

I can tell you he's still alive at least based on his daily snapchats, maybe a tad phatter.

 

[RegisterJr]

What's his snapchat username?

 

[justanotherj]

Don't publicly post that. If you want it, I can PM.

MRI results

L1-L2 vertebrae, disc bulge and bone spur formation

L2-L3, disc bulge with bone spur formation.

L3-L4, disc bulge and bone spur formation.

L4-L5, disc bulge with a tear of the discs annulus and bone spurs

L5-S1 disc bulge with bone spur formation.

Kind of seeing where I'm at physically and what my limitations are.

I just started school again and have 11 classes to my bachelors. So I've been busy with that as well. Been basically doing mostly cardio lately.

 

[RegisterJr]

Sure, why not.

 

[NomZ]

Would not post private info, lol

Don't publicly post that. If you want it, I can PM.

MRI results

L1-L2 vertebrae, disc bulge and bone spur formation

L2-L3, disc bulge with bone spur formation.

L3-L4, disc bulge and bone spur formation.

L4-L5, disc bulge with a tear of the discs annulus and bone spurs

L5-S1 disc bulge with bone spur formation.

Kind of seeing where I'm at physically and what my limitations are.

I just started school again and have 11 classes to my bachelors. So I've been busy with that as well. Been basically doing mostly cardio lately.

Better get a standing desk old man, holy ****.

 

[justanotherj]

My desk was the ocean last week. Does that count?

 

[NomZ]

My desk was the ocean last week. Does that count?

Even better, you free floating like a baby.

 

[justanotherj]

Bench
225x6
245x6
265x6
245x6
225x6

Pushup + curls x 3 supersets. 20 reps each and varied hand placement each time

Band occilation x 20
Hanging knee raise x 12

X3

Got you added thomas. If it's anything you take away from my snapchats, it's that I don't have an energy drink problem.

 

[jimbuick]

What's Snapchat?

 

[RegisterJr]

What's Snapchat?

It's like talking but you snap at each other.

 

[justanotherj]

It's where I do my energy drink support therapy group.

Today

Run
5.2 miles in 51 minutes.

Was group run. I don't like running that slow, flares up my patellar tinnitus.

 

[justanotherj]

Run 1.1 miles
100 x pushup, situps, flutter kicks
Run 1.1 miles
75 x pushup, situps, flutter kicks
Run 1.1 miles
50 x etc.

3.3 miles

 

[justanotherj]

Pushup press
65x10
85x10
115x5
135x5
155x10
140x10x2

Squats
135x5
205x5
255x5
275x5

In 15 minutes complete 1.5 mile run + Curtis P
Run 1.5 mile 10:24
Curtis P x 60yd

Curtis P = power clean, lunge walk x 2, push press x 2
@135

Mobility

Backs not feeling bad. But I think the days of squatting past 315 are over.

 

[justanotherj]

Bench press
135x5
205x3
225x3
245x3
265x3
295x3

5 sets
Kb snatch x 10
Chin ups x 8
Kb snatch left hand x 10
Hanging leg raises x 8

 

[NomZ]

Sad days, but not having pain every day is good too.

 

[justanotherj]

Not so much pain free, it just didn't feel like my back was breaking during the movement.

I tried to get cortisol or some sort of pain management shot. But my doc wants me to try and fix it with physical therapy first before I go to the BN surgeon.

I gotta ask him if PRP (plasma replacement therapy) is an option. Where they take your blood, separate all the plasma, and inject it into the site to induce inflammation and healing.

 

[justanotherj]

Swim

500m warmup

20 rounds
:30s sprint
:30 tread

 

[NomZ]

Not so much pain free, it just didn't feel like my back was breaking during the movement.

I tried to get cortisol or some sort of pain management shot. But my doc wants me to try and fix it with physical therapy first before I go to the BN surgeon.

I gotta ask him if PRP (plasma replacement therapy) is an option. Where they take your blood, separate all the plasma, and inject it into the site to induce inflammation and healing.

PRP is bank

 

[Sean1332]

"Ibuprofen and physical therapy" Screw you, Doc

 

[justanotherj]

Bench press
225 x 50 reps total.

Clean pull x 3, Power clean x 3, clean pull x 3 without resetting group
135
185
205
225
245

OTM x 7
1st min: Farmers carry 80lbs x 80m
2nd min: Turkish get up 24kg x 1 each side
3rd min: Dips x 12
Reset

 

[justanotherj]

Swim
500m freestyle
100m kickboard
500m CSS

 

[justanotherj]

Front Rack lunge @155lbs
4x10m

Work up to max
..
..
175x (push press + 2 x jerks)

1,2,3,4,5,6,7,8,9,10
Push press @155
Lateral box jumps
Pullups

 

[justanotherj]

Sprints on the :90
20-40-20
Alternated with
50yd

Power clean 85%
3x3

CGBP
245x5x5

8 minutes amrap
12 hammer curls
10 dips

 

[justanotherj]

Row 500m
6 x chin ups
Row 500m
5 x chin ups
Row 500m
4 x chin ups
Etc.

I just didn't want to row 3k straight

Pendlay Row
Work up to 5RM
..
..
215x5

Dips
5x12

Core

 

[justanotherj]

Still alive. Been busy with work. Got moved teams, and there's been a lot of moving parts. I'll be in Norfolk next mon/Tues if anyone lifts there.

Running experiment Week 1

Tues
1 mile run w/30lb kit
6:59

Thurs
:30 on/:30 off sprints

Today
6x400m sprints on 3:00 intervals

On a lightened 5/3/1. Hitting the big 3 to maintain strength, with lots of core physical therapy work to strengthen my spine. Accessories are calisthenics.

Docs really trying to avoid sending me to the pain management specialist. Plasma replacement therapy isn't an option in the discs anyways.

 

[justanotherj]

OHP
105x3
115x3
130x11

bent over Reverse flies
3x15
HSPU
3x5

Dips
4x12

Hammer curls
3x12

Sprints :30 on/:30 off
9 sets @1.2 miles

Thoughts and Blurbs
Definitely digging the shorter sprints 3x a week.

 

[justanotherj]

Bench press
135x10
185x10
225x5x6

Dips 3x13
Pull-ups 3x12
bent over rev db flies 3x15

superset x 3
Situps x 30
Rev hyper x 10

Row
7716m in 30 minutes

Underwater football
1 hr

I have returned home.

 

[Sean1332]

Welcum home

 

[NomZ]

You should check out Joe Kenn's Tier training for your programming. Or should I say our's?.............

 

[justanotherj]

Where do I find said programming

 

[justanotherj]

Bro. Just rip off a bunch of programs. We'll rename it, make a pdf, and profit. Assuming I can get the public affairs officer on board with branding it.

 

[justanotherj]

Power cleans
185x6x3

High Bar Squats
205x5x5

Push Press
4x6

Pull ups
3x10
Strict OHP
105x3x10

Core work

2 mile run || 13:23

Nutrition was garbage this weekend, and I read over 400 pages on Saturday for a class on old vs new imperialism. Felt like trash today.

2 boxes of cinnamon toast crunch and PBR got me lookin a soft 235. Fuuuu

 

[justanotherj]

Push jerk
Worked up to max 3RM..
Which was.. 195x3.

-100lb personal worst

Bent over rows
5x5 @135

DB bench press
3x16

KB swings 24kg
12 rounds
:30 on
:30 off

Core work

Oldness is setting in. I'm just gonna become a professional fat 3 gun shooter. Gotta capitalize on what I glt