Week ending Dec 9

Monday: Heavy Squat + Light deadlift + Light bench @ gym
  • 2 sets:
    • 1 Mobility-plex
    • 4 Side to side Deadlift @ 24kg
    • 4 High windmill @ 12kg with extra ROM
  • Squat: 3 x 5 @ 85kg
  • 3 sets:
    • 5 Deadlift @ 60kg
    • 10, 6, 6 Narrow grip bench @ 42.5kg

Tuesday: Day off

Wednesday: Heavy DL + Light squat
  • 2 sets:
    • 10 Body twists
    • 4 Side to side deadlift @ 16kg
    • 20 Clams
  • Deadlift: 5, 4, 4 @ 110kg
    • Failed 5th rep on last 2 sets – could have done them with bad form, but decided not to waste energy or risk injury for the sake of an extra rep.
  • 3 sets:
    • 5 Squat @ 45kg
    • 10 Shoulder band external rotation
    • 5 Windmill
  • 2 sets:
    • 12 Single leg deadlift @ 2 x 16kg
    • 10 Renegade row @ 10kg
  • 30 minute walk (not counted towards training total)
Thursday: Heavy bench @ gym
  • 2 sets:
    • 10 Lying shoulder circles
    • 5 Kneeling thoracic rotations
    • 4 Plank thoracic rotations
  • Bench: 3 x 10 @ 40kg
  • 2 sets:
    • 10 DB Bench @ 30lb
    • 10 DB Bicep curl @ 15lb
  • 2 sets:
    • 10 Lying tricep extensions @ 30lb
    • 10 Lateral raise @ 10lb
  • Lat Pull down: 8 @ 80, 3 x 8 @ 100
  • 2 sets:
    • 8 Renegade row @ 30lb
    • 10 Shoulder dislocations
    • 10 Shoulder band external rotations

Friday: Day off

Saturday: Day off

Sunday: Day off but back feeling weird so did some core
  • 4 sets:
    • 10 Pallof press
    • 3 Square dances
  • 4 sets:
    • 10 Ab wheel roll outs
    • 12 Single leg glute bridge @ 20kg

Total training: 4 hours
Nutrition: Mon-Thu = Anything goes while not drinking coffee. Fri-Sun Medium carb (<100g) healthy stuff while trying to get used to no caffeine without the help of sugar.

I have felt pretty rubbish while giving up coffee. It really goes to show just how much it can mess with your system if you are sensitive to caffeine. I suffer most of the symptoms of adrenal fatigue, and all of the symptoms for low dopamine. I put this all down to excessive daily coffee consumption. From this site:

After prolonged “caffeinism,” your body enters a state of adrenal exhaustion. Your caffeine consumption has simply pushed your adrenal glands so much that they’ve burned out. Ralph T. Golan, ND, describes this unfortunate state in his book, Herbal Defense: “Caffeine forces your glands to secrete when they don’t have much left to give, and they have to keep digging deeper and deeper, making you more and more tired over time. And over the years, it takes more and more coffee to get the same result. Some people reach the point of drinking half a dozen or more cups of coffee to get the same result and it’s barely keeping them awake. That’s severe adrenal depletion.”

So I am planning to remain caffeine free for quite some time. I’ll probably have a few cups of coffee over Christmas, but otherwise I’m sticking to decaf for now.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s