tues, nov 29

in this post:

• BIE
• google this for some new age alternative health complex shit
• training with mahdi
• his overhead press isn't bad
• strength
• squat (warmup 45, 95, 145 x 5) 
• 185, 225, 225, 225, 205 x 5; 255 x3; 185 x 8 
• i really enjoy 5x5 + 2-3 heavy attempts when i have the time for it because you get into that groove and then you actually have good technique on the heavies
• i am only resting 1-2 minutes between squats, should probably be doing 3-5 but i want to be like they say on lifthard.com
• normally would have done heavier after 255 but technique wasn't good - so many reasons why this could have been true, maybe still just being tight and sore from oly lifts the day before, and not being used to the 2 consecutive days since training's been inconsistent
• similarly 185 to 225 was enough of a jump that my tech got worse; with respect to the perfect vertical squat it's been beneficial to make smaller jumps 

• press 
• 45x5
• 65x5
• 85x5
• 85x6
• 90x5
• 95x5
• 105x5
• 115x3
• 95x3 (basically a superset)
• technique varied between good and ass here, because press has felt very difficult since i started trying to press straight up from the shoulders for carry-over to the jerk , rather than holding it my hands above my clavicle (see 140x1 ohp last year
• goddamn want such a manly strong press
• re-receiving the bar from the top position is getting better but still sucks
• front rack getting better but still sucks, need 15 minutes on JUST THESE GUYS (everythign from lats up to triceps)
• row
• pretty fun exercise
• 95x20 
• literally made my nips hard, is that what sets of 20s do?
• 135x10 
• starting to lift/lower torso towards end, BAD 
• threw in curl 15x12, hammer superset 15x5 
• row 155x5
• also lifting/lowering now, eh
• 135x5
• is this even a good exercise?

• lots of accessory 
• alternative weighted back extensions with curls
• 20lbs x 10 + 30 second hold; curl 20lb bar x 20 (too light)
• 20lbs x 10 + 20s hold; 35lbs bar x 12 - didn't like this so superset with dumbell 20x8
• 20lbsx10+10s hold; 17.5 dumbell x10 curl
• lower back tensed up after third set of weighted hypers, maybe too hyper... 
• tried reverse hypers and hangs to chill it out, kinda worked
• 20 lbs bar x 20, too light
• plank 
• 60s, 45s, 45s 
• rolled then balled, helped 

if you read this you'll see me flesh out these bullets more 

• watched other lifter drift bar 
• random guy - moved dl because i stink 
• joked to ashley and this guy 
• also joked that not busy was a christmas miracle
• curled lmao
• overall lesson: spend X hours/week on something and yes you'll be sick
• always imagining this re: writing/reading, goddamn 
• "don't do those things you dont' want to become, you'll become them" 
• efferding
• moreso what he did outside gym than i n
• grad school app update 
• send to friend
• working on it now
• starting strength mentioned in anti-authoritarian/anti-trump resistance blog post 
• THIS is interesting 
• amazing vegan gains 
• shitload of arugula and spring mix
• can of bean mix 
• chill vinaigrette, garlic and herb spices
• almonds
• PEAR
• probably sweetest veg 
• "MY" "X/Y"
• very interesting
• "My" deadlift
• squat
• "my" fox
• etc
• identification with the movement that one is obviously performing
• getting full
• what kind of person buys convenience sushi
• will eat sushi and bring this salad back to life tomorrow with more greens: pro tech
• or i'll just finish it tonight
• when do i transform into hashtag mealprep
• have to spend hours on grad school asap
• had casual if awkward convo with john guy in the pisser 
• mainly cause i had just taken my shirt off to check out what 20+ minutes of assistance had done 
• mainly cause we were just standing in the pisser between the sink the wall and the pissers
• sushi completely mediocre but not in a bad way
• ok cmon bud grad studies
• how many cals do you think i just got, bro?
• and almonds

sushi item	english	caloriesper piece	fatgrams per piece	carbsgrams per piece	fibergrams per piece	proteingrams per piece	weight watcherspoints plus

Rainbow Roll

186

4

30

1

7

4.5

since i had the whole roll that's... 1200 cals, no way... 180 carbs... no way.... 24 fat... no way... 6 fibre... no way.... 42 protein... no way 

questionable source: http://www.sushifaq.com/sushi-health/calories-in-sushi/

let's assume i need like 3kkcal per day to bulk 

is that a "clean" bulk i.e. 500 surplus cals per day? 

how much is a handful of greens plus 3/4 of a can of beans plus a couplle handfuls of almonds... .o god.....

YOUR BMR: 1992 CALORIES/DAY

according to harris-benedict

so then i'd only need ~2500 to clean bulk, which is probably what i did slowly over the years anyways 

i guess i've been maintaining the past year, for a bit tried to push it, maxed @ one point (when, reading your notebooks @ 195, no, i was 200 on some days, 

what is this fucking cafeteria these ppl eat in 

damn i'm 24 

is my prime time for gains coming to an end

was kinda jelly with this steven guy yesterday

bc he's in first year

and we max bench the same 

and he's starting oly now 

lol

lapham's quarterly "youth" issue

read it you fuck 

fucking lookat what bb.com wants me to do

CARBS: 330 G PER DAY.

PROTEIN: 220 G PER DAY.
FATS: 82 G PER DAY.

if i buy a bb.com shirt and wear it around will they lower my macro requirements? 

fyi i invented the phrase "if it fits your interest" which refers to the consumption of questionable-quality media content online simply bc it fits your interest 

that should be the name of (one of) my fitness narrative(s)

TALK ABOUT, ATTENTION BEING STOLEN AND SHIT

i'm not goona eat that much protein michael and i spoke about that this is wrong 

think about how many chickens died just for rich piana to go from 300 to 305 

let alone the small country he ate to get there in the first place

also bb.com wants me on 2900 kcal 

okay buddoe 

• from a tech/media perspective, i am 'working' in the early 2000s right now
• i need to work on news-medical and sharepoint
• think about the guys who come into washroom with a mindset of discipline and determination and then go to the toilet and piss on the seat 
• i think there's a lot to be said for specific kinds of focus 
• ppl always talk about boosting focus in general or willpower 'in general'; that seems most possible to me through more willpower directed in each domain, idk 
• 
  

Monday, November 28

my relationship is falling apart, i'm an idiot

grad school apps are coming
people are willing to read my statements of purpose
and so i shall send them
after i do this snatch / cnj workout

it's been two weeks since i did the lifts
for the past two weeks, only doing one full body strength workout
but both of those were almost good enough to compensate, so i'm happy about that
technique gains are seriously being made in the upright olympic squat
which is super atg btw

last friday:

push press
45x5
75x5
95x5x2
115x4x2
125x4x2
135x4x5
155x0 (knee re-bend), 155x1
lol, can push this much harder, i will push press 185 soon

back squat
185x5x2
205x5x2
225x5
255x3
275x2x2 - on both sets the first rep rocked and the second rep slipped

bench - benching with math phd dude who is probably in his head pissing himself laughing at my lifts
45x5
135x5x2
155x5
165x5x2

could have done 1-2 more sets of bench easily but was saving gas in tank for pull -

clean pull - im trying to do that 3x shrug shit after the last rep like i see lifters do
135x5
185x3
225x3
275x3
315x3
340x1x2 also could have done 1x5 here at least but 2.5 hours in the gym cmon yo
(all double overhand hook grip btw)

no assistance OR stretching don't tell michael
neglecting my core


today:

got lemon-ginger tea before the gym at slc because my stomach hurts - dairy and gluten consumption was liberal over the weekend, I'm going to see someone tomorrow morning about a solution to my intolerance - google BIE for some desperate new age BS - health industrial complex; speaking of which debated getting a caffeinated chocolate bar (to be more alert? who the fuck knows) but realized i don't need that much more of that drug and it doesn't help me much

The woman at the slc international news counter is like the cashier version of my counselor: old, white (probably gaelic/irish), gentle, enthusiastic, supportive. I thought about the dark haired woman who used to be the cashier there; in my fourth year it looks like she (was) transferred to the math CND and seemed more rushed, less happy, etc. there.

just thinking this blog could be a good 'organizing prinipal' to get other shit down, idk, i have a number of systems for capturing thoughts and data on things but they all fail @ some point, so we'll see how long I care about this. Pulled the switcheroo on michael - he probably thought he wouldn't have to listen to me yammer on as much if I blogged instead of just messaging him re: lifting - now he'll have to hear even more of my thoughts!

warmup: a bit of rolling all around, mainly to get upper body going and target glute as the only limitation to perfect bottom squat position

snatch
....
95x3x3
115x3x3
125x1, callus tore on each hand, and one internal blood blister under the callus, goddamnit
nav tells me about some potato peeler device for removing calluses
also my shins were already poorly covered with (layers) of tape and i tore off a hairy bunch of tape and nav said i looked like the movie the mummy
and i said but not like the rock
125x2 ugh starting to feel bad and weak
115x3x2 banged pelvis on last rep

this entire time my right trap is screaming out for attention, i got hungry hansen to shove his elbow in there which helped, but i basically think i didnt warm up enough or mobilize enough and this would affect also my clean and jerk, i let nav show me a trick with a ball + dowel that enhances the standard ball to trap, felt pretty heavenly, and also sad

cnj
up to 95 x 3x3,
115x3x3
135x3x3
145x2x2 started to feel slow and uneven on my right (re: trap, shoulder), like, bar flew up up to this point and then i started getting tired and sore
135x2, 135x1

is that enough volume? I wish I had lifted more but need to warmup carefully. when it's busy i try to grab a platform right away and warmup with the bar, lol, stupid,

also fyi i woke up at 4:30 this morning to drive back from toronto, probably slept 6h or less, excuses

hungry hansen asked if id (and michael'd) be willing to take on the uw wl club bc they need more experienced ppl and he will be gone next semester
like lmao ok sounds fun but i can't really commit
do i even go here lol

finished with stirring the pot - (10 rotations x each direction) x 3
did some banded shoulder shit
one set of pushups between blocks
watched zammar fool around trying to get a weighted belt going for that squat exercise shit
something something
weak legs lever arm something something

overall this session was a 5/10, i could be doing better
~2 hours; if i was willing to do 2.5 to 3 i could do better

food today:

random food in morning (5am): one boiled egg, some chips, a clementine or two

10am: small cup of chips (shhh) and an orange

lunch: large green salad (arugula kale brussel sprouts red cabbage etc), chick peas, chill vinaigrette
1 carrot

2-4pm: more chips (shhh)

4:30: small leftover chick peas from lunch, 1 scoop of vegan protein (hemp, soy, maybe rice in there too) (20g), 1 carrot (some chips [shh]),

drank total of 3-4 coffees today, from new fancy eco beans i bought, and i didnt even like the coffee, wtf, couldnt even enjoy that smoky boldness that helps me thru my misery

>too much coffee (needs to go down to 1-2 instead of 3-4)
>not enough water (drank probably 2l of just water MAX, if that, needs to be 4+litres)

dinner: SOGO cumin lamb (spicy) with rice, "traditional chinese crepe"

craving a coke or a soda, weird, yesterday ksenija asked me how much i drank it and i said like once a month max, and then i was having one, and i want one now

i rate this blog post 5/10