Based upon Paul Carter’s LRB-365 and Base Building – dealing with ankle injury

• Chins
  • BW x 1
  • BW x 1
  • BW x 1
  • BW x 1
  • BW x .75
• BB Rows
  • 135 x 8
  • 135 x 8
  • 135 x 8
  • 135 x 8
  • 135 x 7
• Shrugs
  • 140 x 20
  • 140 x 20
  • 140 x 20
  • 140 x 20
• Close-grip Pulldowns
  • 120 x 10
  • 120 x 10
  • 120 x 8
  • 120 x 8
• BB Curls
  • 20 x 100
• KB swings
  • 30# db
  • swing for 30 seconds, rest for 30 seconds
  • 10 times

I like the adjustments.

Yeah, I suck at chins, but I’ll just keep doing them and someday I won’t suck. Putting emphasis on the negative.

Did regular BB rows… so the back is just above parallel, and a little body english permissable. But still have to get full range of motion, etc.. I want these to be the heavier movement here, so yeah… a little more weight, a little more “what it takes” to get it to happen. That should be alright.

The KB swings are kicking my ass, but that’s good. I will probably go up to 35# and see how things go. I hate them, but I think they’re going to do a lot for me. Not just conditioning, but for my ankle too.

Speaking of the diet….

It’s not working.

I actually appear to have regained some weight. WTF?

Yes, I’m frustrated. I don’t know what gives. The best I can think at this point is macros.

I’m adjusting my macros. It doesn’t take much. Like instead of 6 whole eggs in the morning, 3 whole and 3 whites. Instead of 2 sausage patties, just 1. And then a little less cream in my coffee. I’m also dropping some of the morning whey. Right there that drops me like 400-500 calories! That should be a sufficient first step. Between that and the KB swings well…. maybe things will get back on track.