Wednesday, November 4, 2015

PM
General Aerobic Prep - 15min
DROM / Specific Prep - 15min
+
90sec AD @ 90-95% effort (hard/uncomfortable but not maxmial)
15 TTB
Rest 3min
x3

Result - 2:05 UB / 2:09 (12/3) / 1:58 UB

Only reason the middle set wasn't unbroken was due to a slip off the bar. I had my grips on and they're pretty stretched out, so the grip's leather extended past my hands so I just slipped off at 12. 
+
90sec AD @ 90-95% effort (hard/uncomfortable but not maximal)
15 k.HSPU
Rest 3min
x3

Result - 2:00 UB / 2:05 UB / 2:03 UB

Happy I could hit all of these unbroken. First time I've ever hit multiple sets of more than 8 HSPUs unbroken...unfortunately, I wasn't able to do this without my neck paying for it. The right side of my neck was/is in a remarkable amount of pain. I'm getting a stinging sensation whenever I turn to the left and experience a sharp pain every now and then that shoots up my neck to the base of my right ear. Interestingly, I never 'lost control' on the eccentric portion. Meaning I never 'plopped' on my head, so I'm not really sure what, exactly, could have caused this. 
+
Thoracic Protocol x2-3 rounds
A1

Wall-facing 90/90 Breahting Drill - 
A2

Prone Grip Passive Bar Hang - 30sec (@ absolute bottom of ROM)
A3

Lying KB T-spine Reach-overs - 10-12 reach-overs (on KB not roller, reach hands overhead)
A4

Feet-elevated Gymnastics Bridge - 15-20sec (focus on pressing chest through, use box)
A5

Serratus Foam-roller Wall-slides - 10-12 total

All of this was okay. My neck didn't make it much fun, it was really bothering me during actually. 

I was also kind of bummed after this because I found a video of a dude who weighs almost 20# more than me knocking out muscle-ups. Granted, he's 6'6" but it was still sad to lose that fantasy that I am/was the heaviest person in the county (outside of NFL players) with the ability to knockout muscle ups. 

Nutrition:

Total Kcals - 3033

Macros

A little under today but I ate the majority of food at night so I'm fucking stuffed. It was hard for me to eat much during the day due to work and Evelyn. That's actually a very common theme within my eating schedule on the daily.