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I tweaked something in my upper back/neck two days ago and it's giving me the shits. Pec, shoulder, lat, traps, etc are all super tight on the right hand side. Don't know if it was funny sleeping or something else. Too much time slouched over my computer perhaps. Anyway, still played ball last night. Wasn't a bad game, I played ok and we won but what was funny to notice was that given my tiredness and the soreness in the body I was a half step slower than usual and mentally I felt I was that old guy who is struggling to keep up. In reality it wasn't the case but it's a nice reminder to get my shit together. I have been slipping with the training, diet and recovery the last month or so and it's time to bring it back on track. Should be able to train tomorrow and then again on Saturday so I will still get my 3 main sessions in for the week.

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Currently sitting at 93kgs    I look ok with clothes on but pretty out of shape without. It's funny how my arms and back seem to hold most of their size and my chest just shrinks when I don't train for a few days.

On a positive note back is feeling better and will train tonight. May change up  my split though. Not sure doing dips and chins 3 days per week is conducive to good elbow health for me at the moment.

12/04/2017- 5.30pm

Skipping - 3.5m (aiming for 5 but left knee called it quits)
Cat/camel, scap push ups, btn banded pull apart, whippet, shoulder dislocates, banded ankle dorsiflexion, banded hip flexor
Wrists & bodyline

Handstand kick ups- 3x5

Pull Ups- x 5, 5, 5
Ring Dips- 2, 3, 3

BB Curl (bar only)- 10, 10
Red band tricep pushdown- 10, 10
J Curl (5kg)- 10, 10

Was a nice reintroduction to training. Took a slightly wider grip on pull ups and liked what I felt with that. Dips were meh but that was to be expected. All in all not too bad.

16/04/17 - 10.30am

Skipping, joint rotations, leg and arm swings, scap, shoulders, wrists and bodyline
CTW walks with 10s hold x 5

Pull ups x 8, 5, 3
Ring Dips x 5, 3, 4

Ring Inverted Rows x 10, 10
Push Ups x 10, 10

False Grip holds x 20s x 2
RTO Support x 10s x 2

6pm
Skipping
Banded ankle & HF, pigeon stretch

Jumps-
VJ x 3, 3
SL VJ x 3, 3
Max VJ x 3
1 & 2 step VJ x 3 each

Monster Walks

Squats
bar x 10, 60 x 5, 80 x 3, 100 x 1
110 x 4, 100 x 7, 7

Bastardised (shortened) version of Emmet Louis's front fold program (minus a few reps)

Time for more easter eggs and some beers. Back off the alcohol tomorrow and will try to be back off the sugar too.

18/04/2017- 1.30pm
bw- 92.1

Didn't get to run last night. Got out on during lunch today with a 3.7km run in 19:26 at 5.14 pace. Probably quicker than I wanted but 5-5.20 pace felt pretty good. When I tried to get the cadence right I also naturally increased in pace too. I am planning to do a 10k in July at Run Melbourne. If all goes to plan I want to go under an hour and ideally in the 50 minute range. From today's run I would suggest that with some more aerobic work and some k's in the legs I will go close. Legs were fatigued today but wasn't breathing that hard which is the opposite of what it used to be.

Stretch and pancake work to come later.

24/04/17

Interesting last couple of days. Upper back and shoulders are coming along well. Not 100% but getting there. We bought a 4 month old kelpie x border collie puppy on Sat night. Got him home. He was super shy but was gentle and let everyone pat him. He slept in the laundry no problems all night and I get up to let him out at 6 to go to the toilet. Doesn't want to come back in and tries to evade me in the backyard. That's fine. I'm new so I'm cautious. End up getting him and I'm going slow, patting him and letting him get used to me again. Pick him up and put him under my left arm. He repeatedly clamps down on my right hand and I half double over due to the shock and pain and he spins around and bites me twice in the mouth/chin. Fuck!!! Next two hours are spend in emergency with an ice pack on my face. Actual damage turns out to be minor, no through punctures and no sutures required (apparently they don't do much for dog bites due to the risk of infection). I get home and he's still on the loose in the backyard. Would not come close and my wife and I copped a few more bites on the hands trying. End up calling the ranger who takes one look at me and when told the age of the dog (4 fucking months) says he will have to be surrendered. We obviously don't want to keep him and I'm super pissed at the breeder. Ranger says there are obvious fear aggression issues that have been learned through his treatment since his birth. She says the guy will be investigated and I hope they follow it through. Feel so sorry for the little guy. It's not his fault at all. Stupid fucking humans. Feel absolutely hollow about it. Anyway, I'm healing up ok. In the grand scheme of things the damage is so minor and should be largely reduced by the weekend. Just glad it happened to me and not my wife or either of the kids. Would have been far more damaging for them.   

What makes it worse is that during the night when he was sleeping in the laundry I woke and had this incredibly strong feeling/thought that he would attack me when I opened the door to the laundry in the morning. Told myself he's a puppy and not to worry about it and went back to sleep.

Trained today.

Full warm up

Hang PC- bar x 10, 40 x 5
PC- 60 x 5, 70 x 3, 80 x F
(grip was the issue here. Was pulling all these sets with a hook grip and it just fatigued at 80. Tried again with a double overhand but the moment was lost)

Squats- bar x 10, 60 x 5, 80 x 3, 100 x 1, 115 x 5
Squats felt good. Resisted using the belt but did use knee sleeves. May throw the belt on next week or the week after when I get closer to that magical 125-130 (magical for me as that's where I usually stop)

Went to the track when my kids were doing aths about 45 mins after squatting. Warmed up and was going to do some med intensity sprints. Warm up went fine. First push off the right hammie was having none of it. I tried a few more times without luck and called it.

Yep