Steff's old school training!

[Steff]

Fighting a cold with raw honey!

[Steff]

This time I lost... sinus inflammation... 

[Steff]

I got this advice at the hardgainer forum:
"Do you know Neti Pot/Nose Jug? I've used salt water nasal washes during the last few years when I get a cold/flu. Usually in combination with a Otrivine nasal spray. I used to have one or two nasty sinus infections a year that needed at the very least antibiotics. After I started with nose jug with the very first symptoms I haven't got one. From what I've seen it doesn't work for everyone but it's worth a shot."

I combined it with some nsaid to get the swelling down.
Totally clear in my nose and head today. 

[Steff]

Hate it when I get sick... my diet goes out the window...
I totally over indulged in my in chocolate, mothers gingerbreads and ate my first pizza in 5 months... 

Well I'm off to the gym tomorrow so the crap days are over!

[Steff]

Squat 171,9 lbs RI 1,5 min
3x10

Wide grip pullup BW. RI 25 sec between microsets.
3x 4x2

DB BP 63,9 lbs RI:2 min
3x10

BPN Std press 77 lbs
1x9 2x8

Superset:
Bar curl 56 lbs
3x10

Cable donkeys 231,4 lbs
1x20 1x18 1x19

Superset:
Seated toe raise 209,4
1x20 2x18

DB wrist curl 27,5 lbs
1x16 1x9 1x12

Still feeling kinda weak after the infection.
But at least I'm back in the gym!   

[Steff]

Squat 187,3 lbs
3x10

Wide grip pullup BW. Wit rubber band, touching chest. Cambered bar.
1x13
1x10
1x10

DB BP 69,4 lbs
3x10

Std press 97 lbs
2x8 1x7 (here I felt the effects of being ill for a week)

Bar curl 60.6 lbs
2x10 1x8

Toe raise 178,5lbs
3x10

Seated toe raise 165,3 lbs
1x21 2x18

Still a bit weak. Hit the quads hard with just 187 lbs. My vastus medialis was on fire.
Could have something to do with a slight tweak of my technique.
A PB on pullups with rubber band and of course... calfs still gaining.

[Steff]

Squat 202,8 lbs
3x10

Wide grip pullup (all reps on straight bar @ BW)
1x8 (with some left in the tank)
1x7
1x7 +4 singles

DB BP 77 lbs
3x8

Std press 88 lbs
3x10

Curls: 65 lbs
2x9 1x8

Reeves machine calfs 178,5 lbs
1x25 1x18 1x18

Seated toe raise 154 lbs
1x22 2x21

Sleept too long and had little time to eat breakfast... 2 eggs and a sandwitch...
Liver tabs and aminos as pre-WO meal. Felt dizzy and weak throughout the WO... no setbacks though.
Been thinking about IF or the Warrior diet... but after this...
I don't know?

[Steff]

Squat 171,9 lbs
3x8
1x8 77 lbs explosive squats

Wide grip pullup BW. RI 25 sec between microsets.
3x 4x2

DB BP 60,6 lbs (explosive reps)
3x8

BPN Std press 77 lbs
3x9

Superset:
Bar curl 56 lbs (slow eccentric part this time)
3x10

Cable donkeys 242,5 lbs
1x20 1x18 1x19

Seated toe raise 209,4 lbs
3x20

DB wrist curl 27,5 lbs
1x16 1x14 1x13

Feels like I'm stalling on squats and DBBP... so I decided to
try to tweak the routine a wee bit. I don't want to mess too much with it.
Calfs rule! It's like there's no limit right now but I'll cut back
on them for the next 4 weeks. Wide grip Pullups is moving forward
slow but steady now. After the next wednesday WO I'll decrease the RI with at least 2 sec.

[Steff]

Squat 187,3 lbs
3x8
Explosive squats: 88 lbs
1x8 This time i managed to jump!

Wide grip pullup BW. Wit rubber band, touching chest. Cambered bar.
1x14
1x11
1x11

DB BP 66 lbs (explosive)
3x8

Std press 97 lbs
3x9

Bar curl 60.6 lbs
3x8

Howorth Toe raise 189,5 lbs
2x10 1x9

Seated toe raise 170,8 lbs
1x22 2x20

Still doing some sort of deload.
Calfs are still gaining like crazy.  Held back a bit on curls.
Monday I'll start to work my self up to heavier weights on squats... aiming for 3x8 @ 229 lbs in about 4 weeks.

[Steff]

Squat 207 lbs
3x8

Superset:
Frog squat 22 lbs
1x12
Leg ext 66 lbs
1x12

Wide grip pullup (all reps on straight bar @ BW)
1x9
1x8
1x8

DB BP 77 lbs
1x9 2x8

Std press 88 lbs
3x10

Curls: 65 lbs
1x10 2x9

Reeves machine calfs 189,5 lbs
1x21 1x18 1x19


Ate a too large breakfast too close to the WO....
Squat felt heavy... was nauseous on the warm up...   
The accessory (frog and ext) was really good for my knees.
I remember this from my 5x5, but just one light superset to get the blood flushing through them.
Gaining on pretty much everything else!   
A PB in pullups!   

I'll up my cals for at least 2 weeks and see what happens.