Week Eleven
Tuesday, 8/4/20
Weight: 273.0 (Weekly: -.2 lbs Total: -15 lbs)

Long stretch and foam roll
Long hot tub

Stalled out on my progress for 3 weeks now. A couple easy things I will do to get back on track:
Eat smaller meals. No more 4 eggs for breakfast or ice cream in my protein shakes.
More cardio instead of swimming. Even without lifting, my big weeks had lots of stairs.
Start to do abs in order to strengthen back.

Wednesday, 8/5/20

10 minutes stairs, easy
12 minutes elliptical, medium to hard
10 minutes row, medium
30 minutes swim, side stroke
hot tub

Thursday, 8/6/20
NO BACK PAIN
Must be the cardio??? Let's do that again and see what tomorrow morning holds.

hot tub
30 minutes stairs
10 minute row
hot tub

Friday 8/7/20
minimal back pain this morning

hot tub
massage therapy
lots of water

Back pain report - weekend: none on Saturday, minimal Sunday.
Monday morning - small kink in my left diaphragm area by the lats

Sunday 8/9/20
12 minutes stairs (48 flights)
10 minutes row
hot tub

Monday 8/10/20
foam roll
30 min staurs 98 floors
10 min rowing
hot tub

Week Twelve
Tuesday, 8/11/20
Weight: 276.0 (Weekly: +3 lbsTotal: -12 lbs)
Not the usual scale. Still, wtf man. I cut out ice cream and ate smaller meals. Could it be that I didn't lift weights?
I thought the new job doing pretty demanding physical labor would just melt me away.

30 min swim, side stroke
hot tub

This post was edited by Henchman21 on Aug 12 2020 09:47am

Wednesday- minor back pain resumes for the rest of the week.
Thursday - InBody scan. Since the last one exactly a year ago: 3 pounds lighter, gained 2 pounds of muscle and went from 42% to 40% body fat. Casual exercise and garbage diet = no gains.
Friday - hot tub, massage

Monday 8/17/20

hot tub
bench press pyramid up to 195x4
5x8 pendlay rows 135lbs
5 clean and press singles 155lbs
hot tub

Tuesday overnight bad back pain
8 min abs + rolling/stretching + various core rehab exercises

Week Thirteen
Tuesday, 8/18/20
Weight: 272.8 (Weekly: -3.2 lbsTotal: -15.2 lbs)

Looking forward to doing more core workouts in the wee hours of the morning...
Got some chicken and broccoli lunches this week, pan-seared, no oil.

A little sore from the short lifting session, in a good way.
Pre-bedtime hot tub w/very slow side thrust kick stretching felt good

This post was edited by Henchman21 on Aug 18 2020 07:52pm

Wednesday 8/19/20

bad back pain this morning

rehab core stuff and 8 min abs in the wee hours
rehab core stuff early afternoon
hot tub late afternoon

Thursday 8/20/20

Bad back pain this morning but I am feeling more powerful in my core. Will the conditioning improve the back problems soon?

early morning rehab exercise and 8 min abs
hot tub in the afternoon
hard play at the park with my twin boys (I often do this, but today was especially physical. Just like I don't enter my tennis ball rolling, I just do that every day and it's not part of my working out)