David's Wod Log

Logging to help keep me motivated and to hopefully serve as some help to someone new maybe after I have made decent progress.

Currently running a moderate deficit until I reach <15% BF at which point I will start adding more starch back in, PWO only to begin with.

I have some shocking before photos taken during my year long addiction to alcohol, other drugs and binge eating carbs.  I was 25% BFish. I will post them once I reach 12% BF.   I am now finally on testosterone replacement therapy due to a pituitary problem that was diagnosed just before the start of my addiction.  This has COMPLETELY taken away my urge to drink, to get high and consume sugar and I am SO happy I am out of that unbearable hell, you cannot even begin to understand the relief.  

Two frigging rehabs and thousands of pounds worth of treatment didn't help me and I am now absolutely convinced my low levels (0.4 nmol a few months ago) of free testosterone were causing an imbalance of serotonin or something as INSTANTLY I no longer have the zero libido, depression, irritability, anxiety, suicidal thoughts and compelling urge to take something or drink to "take my head away." 

Before my addiction and pituitary problem I trained powerlifting.  The singles I was lifting were:

A2G Squat: 352lbs (160kg)

Bench: 286lbs (130kg)

Deadlift: 397lbs (180kg)

I tried the other day and only got to 100kg for 3 sets of 4 reps on Squats and 130kg on deadlifts.  Didn't even try bench I was depressed enough about SQs and DLs already .  I'm just going to train gymnastics now for upper body and include squats and deadlifts during leg strength days in the WODs.

Right, initial goals:

1. Nail Prerequisites

2. Get to <12% BF once again

Current Stats:

Height: 5"11

Age: 21

Weight: 200lbs

Current BF%: 18-19%

Hollow: 30 30 30

Hang: 30 30 30

PB Support: 30 30 30

Arch: 60 60 60

Plank: 60 60 60

Reverse Plank: 60 60 60

keep getting pitted.

you're the man. 

#highfive

Yesterday started training but had to leave before I even got to the WOD because everyone was going out.  Had a refeed after the workout as I was pretty carb depleted  from 7 days <30g carbs/day.  Going to do this week lower deficit as the fat is coming off rather slow as I'm pretty sedentary atm.

Workout:

10 lunges

10 squat jumps

10 sumo lunges

10 yoga push ups

wrist video

Ido's scapula video

Ido's scapula video

1 BWW

standing pike stretch

Ido's squat clinic video

butterfly stretch 30s

kneeling lunge stretch 30s

frog splits 30s

seated straddle 30s

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Hollow hold:

1*60s 

1*50s 

1*50s 

Supinated dead hang:

1*60s

1*47s 

1*47s 

Parallel bar support:

1*50s

1*46s

1*37s 

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Had to leave ffs.  I'll start properly on Monday.  Very happy with my prereq progress though.  I am going to train prereq with high effort until I get them nailed while I'm in a big diet deficit then I'll put more effort into the WODs and raise carbs around training.  Once I get these 3 prereqs done, I'll do 3*60 of all 6 them one after another every workout until it gets easy then do:

mobility & warm up

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1*60:

hollow, hang, PB support, arch, reverse plank, plank

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SSC to 3*30:

(HS)    S2W Handstand

(XR)    XR Plank

-

(BL)    Inverted Hang

(M)    FX Tuck L Sit

-

(FL)    Tuck L Hang

(PL)    Planche Lean

-

WOD

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Stretching