Tag Archive: working out sick


31 Oct 2016

Eye is getting more irritated. My eye isn’t red, but my eyelid is tired of being scratched, and it still oozes a bit. I might have to give in and go to the doctor, lol.

Late afternoon office workout. I soon realized that: a. I had more work than I thought, so I realized I had to go back to my desk ASAP; and b. the office gym water fountains are broken…

warmup: slow neg side raises, Cuban presses, shrugs

Bench Press (long rests)

bar x lots
135 x 2
185 x 2
*wraps, sleeves*
235 x 2
235 x 2
235 x 2

Closegrip Bench Press (long rest, wraps, sleeves)

245 x 2
245 x 2

Spoto Press (medium rest, wraps yes, sleeves no)

215 x 5
215 x 5

At this point… my mind was spinning with work, and I was very thirsty. So I said F it, decided to call it and leave. I got my main work done, no assistance today.

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15 Sept 2016

I can’t really explain the past day. I couldn’t sleep all night. Constipated. No sleep. woke up feeling HORRIBLY exhausted.

I decided to dial down my calories for the day and just reset my system, took some fibre pills. went to work. eating a little, but much less. finally midway through the morning, I desecrated the office restroom with my unholiness. I smote the mountainside with ruin. I felt a bit better once the GI levee had broke. Still kept food low, kept trying to reset. Was so tired though that I was falling asleep at my desk all afternoon.

I got this weird fascination in my head to come back and do squats a second time this week, and to go for that PR I wanted on Monday.

I walked into the gym, eyes aching in the light, with gas like a horror movie. Gym all to myself. Stomach empty. Popped a can of Monster. Decided to work up to one moderately heavy set. If the bar stopped moving fast, I would stop.

warmup: stretched out my low back

Low Bar Squats (long rests, Romaleos, knee sleeves)

180 x 5
215 x 3
255 x 2
270 x 1
290 x 1
310 x 1
325 x 7 No Wraps Rep PR!!

notes: success!! finally. To be totally honest, I was completely light-headed on that 7th rep. I was growling and grunting through the set as my energy was tanking, and after the 6th rep I felt light-headed. I probably should have stopped, but the PR was so enticing and the bar was moving fast, so F it.

I stayed wobbly after, so I decided to cut the assistance work in half, and went straight to leg curls.

Prone Leg Curls (short rests)

160 x 8
160 x 8
160 x 8

Then I came home to eat some food and drink lots of water

21 june 2016

Gym wasn’t open til late, so I ate at a nearby diner.

Got to the gym.

warmup: nada, needed to hurry up

Low Bar Squats (narrower stance, hit bottom on every rep, no belt, Romaleos, knee sleeves, short rests)

135 x 5
175 x 5
210 x 3
245 x 2
260 x 10

notes: kept it light, brought my feet in a bit, hit rock bottom on every rep, and repped out the last set. knee is feeling good, felt no pain

However, my stomach felt really turbulent. the diner did NOT agree with me. destroyed the gym bathroom.

Leg Press (steep angle press, feet high and wide, toes out, medium to long rests)

11 plates x 10 @ RPE 8.5
11 plates x 10 @ RPE 8
11 plates x 10 @ RPE 8
11 plates x 10 @ RPE 8
11 plates x 10 @ RPE 8.5
11 plates x 10 @ RPE 8.5

notes: after set 3, ran off to the bathroom and destroyed it a second time. I felt green and weak, stomach felt really compromised. legs were strong, but I was really feeling those deep reps with knees pushing into stomach.

I was supposed to do more… but I felt not so hot. So I came home. But I got the main leg work in.

Feb 14, 2016

I just can’t get in the clear on this bronchitis, it keeps dragging me down, and after a few weeks, has completely derailed my training.

Went to the gym tonight, with numbers to hit.

Bench Press (long rests)

bar x lots
95 x 5
135 x 4
185 x 3
225 x 1
*wraps, sleeves on*
250 x FAIL *this was a miscue with my spotter*
250 x 1 *I was supposed to hit two, and got close but failed*
260 x FAIL *I clipped the rack on the way up. after this, I gave up on regular bench*

notes: this sucked so bad. this is the first time I couldn’t hit my numbers in 5 months of this total program. Obviously, the bronchitis has messed me up, I haven’t trained or ate or slept consistently for weeks. I need to figure out whether I can get things back on track, or just end it and go back to square one. I was supposed to mock meet on the 13th, and instead I did the same taper week twice in a row, and have failed it. I need to think on this for a bit.

And I still feel sick, and am running out of my original scrip of meds.

Slingshot Bench (wraps, long rest)

260 x 1
280 x 1

notes: 280 was a grind, but it happened

Chest Supported T Bar Row (2 min rests, elbows stay high)

1 plate x 6
2p x 6
3p x 5
3p x 5
3p x 5

then I came home. this sucks.

The office was on fire without me. so I put my big boy pants on, did a full day at the office, and some bench press after work. Still feel like crap, starting to cough up blood with my phlegm, but I did some good work today.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Bench Press (long rest)

bar x lots
95 x 4
135 x 3
185 x 2
*wraps and sleeves*
230 x 3
230 x 3

notes: moved my grip in a bit, not closegrip yet, but closer than usual. felt good

Closegrip Bench (wraps, sleeves)

230 x 3

2 arm DB Rows (chest supported by incline bench, elbows mid to high, 90 sec rests)

50s x 6
50s x 6
50s x 6

sad as this is, I was out of gas after this, so I threw in the towel and came home for carbs and puffs from my steroid inhaler

Feb 8, 2016

fuuuuuuuuuuuuu

So much sickness, can’t shake it.

 

I still feel like crap, I can barely swallow or speak, feel a little shaky…. buuuut decided to go do some low volume but high intensity chit.

warmup: nada

Deadlifts (shoes, long rests)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
*belt on*
400 x 2
400 x 2
420 x 1
420 x 1

notes: itshardwurkbabee, I just lost a hunnit lbs, I’m tryin ta LIIIVE! I aint goin nowhere! (dies after recording the song)

My form sucked I fell back into bad habits, the weight felt heavy after my long absence, so I started to lean back again… bleh

Low Bar Squats (60 sec rests, no shoes, no belt, no sleeves)

235 x 1
235 x 1
235 x 1

notes: cooldown work

Honestly, after this I was gassed (shivery and hacking up phlegm), and retreated home to a warm blanket and a box of mini pizzas. Carbin my weight out of this pneumonia!

Feb 4, 2016

My throat is messed up, I can barely talk or swallow, minor chills… so therefore I went in to the office. ugh, worst decision.

I also forced myself to work out. Thankfully, I am on a bit of a taper, so I didn’t need a lot of juice in the tank.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Bench Press (2-3 min rests)

bar x lots
95 x 4
135 x 3
185 x 2
*sleeves, wraps*
230 x 3
230 x 3

Widegrip Bench (wraps, sleeves)

230 x 3

Chest Supported DB Rows (90 sec rests, elbows mid to high)

50s x 6
50s x 6
50s x 6

notes: believe it or not, this gassed me, I was spent. Not much, but at least it was something. Fukk this sickness.

Cut Day 40

BUUHHHHHHH………. getting more sick! Can’t shake this cold. I bet it would go away faster if I would just stop working out lol. Too bad glutamine is worthless… I used to use it when I was working out and fighting off a bug at the same time on a cut… until the forums told me it did nothing and now I have no placebo to protect me.  /sarcasm

I went to work, and people were looking at me funny all day. I guess I looked like three handfuls of hammered ****, all pale and glassy-eyed. After work, I thought about it for a few minutes, then I tightened my big boy belt and went down to the gym for a minimum volume workout. Just do one top set and one backoff set, then call it a day.

warm-up: nada

High Bar Squats (Romaleos, SBDs)

80 x 5 (narrow stance, ATG, minimal rest)
130 x 5
185 x 3
210 x 2 (switch to medium stance and parallel)
240 x 1 (belt on, increase rest to 3 min)

264 x 6 @RPE9.5

250 x 6 @RPE8.5

notes: The top set felt heavy right away, I was not feeling too good. Even by rep 3 I could feel wobbly. I probably should have stopped at rep 5 and called that RPE9, but I was a stubborn ass and went for a 6th rep, and had a major hitch halfway up and had to grind it out. At least now I can say with certainty that rep 5 with the minor grind was a 9, because rep 6 almost failed, and was a 9.5. Still learning this RPE stuff, and sometimes you need to go past a 9 to be sure what a 9 really is. Make sense?

Bench Press

55 x 5 (minimal rest, change weight and go again, Spoto)
95 x 5
130 x 3
150 x 2
165 x 1

185 x 6 @RPE<8 (sleeves on, change to paused reps, increased rest to 3 min)

170 x 6 @RPE<8

notes: Had to fight with a guy for the bench.

Deadlift (barefoot)

100 x 5 (minimal rest, conventional grip)
165 x 5
230 x 3
260 x 2 (change to crossgrip)
295 x 1 (belt on, rest went up to 3 min)

330 x 6 @RPE8

320 x 6 @RPE8

notes: I messed up on the 260 set. It was supposed to be 265, but I loaded a 5 lb plate on one side and a 10 lb plate on the other. You would think I wouldn’t notice it, but it immediately felt like my grip was off centre, and I thought I was holding it wrong until I stripped the plates and noticed my mistake. I am like the Princess and the Pea, I notice every little imbalance on the bar.

Like I said, I did minimal volume to save my energy to fight off this bug, got my shit done and went home.

Cut Day 38

No more hiding out in my home, sick. Time to get shit done. Off to work I went.

Throat was still a bit sore at work today, but I was determined to get in a bit of volume that I had been missing from the past few workouts.

warm-up: nada

Damn, the gym was full of nice ladies today! Good looking ladies with muscle tone with great focus and form… and dudes who went as heavy as possible with poor form. Ain’t that always the way.

Superset Overhead Press and Assisted Pullups (pullups assisted for 1/3 BW, minimal rest)

45 x 5 / 5 hammergrip
65 x 5 / 5
95 x 3 / 5
105 x 2 / 5
120 x 1 / 5

move to straight sets of OHP, elbow sleeves on, increase rest to 3 min

132.5 x 6 @RPE8
132.5 x 6 @RPE8
132.5 x 6 @RPE8
132.5 x 6 @RPE8
132.5 x 6 @RPE8.5

notes: Everything felt good today. No concerns. Bit of a hitch on Set 5, so I stopped it there.

Front Squats (Romaleos, SBDs, minimal rest)

45 x 5
65 x 5
90 x 3
100 x 2
115 x 1

increase rest to 3 min

125 x 6 @RPE8
125 x 6 @RPE8
125 x 6 @RPE8
125 x 6 @RPE8
125 x 6 @RPE8.5

notes: Again, everything felt really good. Most comfortable session learning how to front squat yet! One day, decent weights will be mine. Not in a rush though, slowly building.

Glute Bridges (60 sec rest)

135 x 12
135 x 12
135 x 12

notes: at risk to my masculinity, I did a bum exercise. That’s ok, ladies like man bums. My reasoning being I wanted to make sure my hams and glutes got in some work this week. Weight wasn’t heavy, but I really tried to focus on a hard contraction at the top. Like I’m trying to open a pickle jar with my butt. It also set me up for the next exercise.

After the bridges, I did some low-back releases: supported Waterfall, prone spinal twists. Low back was tight.

Glute-Ham Raises (60 sec rest)

10, 8, 6

notes: Have been much more tight with my GHR form lately, and consequently they have gotten much harder, lol. These got real hard real quick.

Again, after the GHR I did more low-back releases. Low back felt pumped after all those twists! Lots of fresh blood.

Hex Bar Shrugs (thick grip, up and back on every rep, 90s rest)

330 x 12
330 x 12
330 x 10

notes: Did a little better this week. I could have probably pumped out 12 on the last set, but I wanted good quality reps.

Low back was still mighty stiff, so I nixed the ab exercises and headed off to the locker room to see if my traps had a pump, lol.

Sadly, there was an Asian dude occupying the mirror the whole time, making sure his dress shirt was perfectly tucked in, so I decided to let him occupy top douchebag spot rather than trying to stare at my traps in the mirror.

Good workout! Felt good to work out as if I wasn’t sick. Even though I am still a little messed up.

Cut Day 36

Yup, it happened – I have been fighting off a bug all weekend. Lots of sleep, Neo-Citran, warmth. Hiding from Ottawa’s snowstorm. Looks like it will be a deep freeze around the country this week.

I felt a little better by Sunday afternoon, so I decided to risk it and try to do a workout. Stumbled through the unshovelled sidewalks and went down to the gym.

warm-up: nada

High Bar Squats (Romaleos, SBDs)

80 x 5 (narrow stance, ATG, minimal rest)
130 x 5
180 x 3
210 x 2 (switch to medium stance and parallel)
235 x 1 (belt on, increase rest to 3 min)

261.5 x 6 @RPE9

250 x 6 @RPE8.5
250 x 6 @RPE9

notes: not a good set of squats, I kept tipping forward. core not holding up today.

Bench Press

bar x 5 (minimal rest, change weight and go again, Spoto)
55 x 5
90 x 5
130 x 3
145 x 2
165 x 1

182.5 x 6 @RPE<8 (sleeves on, change to paused reps, increased rest to 3 min)

170 x 6 @RPE<8
170 x 6 @RPE<8
170 x 6 @RPE8.5

notes: things were cruising along… and then my health started to tank – my throat got sore and I got the chills. I decided to cut the bench sets right there and move on to deads before I crashed.

Deadlift (barefoot)

100 x 5 (minimal rest, conventional grip)
165 x 5
230 x 3
260 x 2 (change to crossgrip)
295 x 1 (belt on, rest went up to 3 min)

327.5 x 6 @RPE8

320 x 6 @RPE9

notes: felt worse as the deadlifts went on, so after one backoff set I packed up my stuff and came back home.

Kind of a shitty workout, but I got my work in.  Now to sleep.