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About Me
Hey yo! For those of you who don't know my name is Phoebus Apollo. I am a Pittsburgh, PA based blogger, web designer, fitness nerd and once-passed bill writer. I spent 3 years working in the Portland, OR area for Circuit City and 4 years before that working at Regal Cinemas in downtown Portland, many of you may know me from those places. After moving to Pittsburgh I worked at Sears, now I work with Office Depot. Some of you may have met me via activities in the Pittsburgh area that I host or attend on meetup.com which is awesome. Others may know me from my work with Perverted Justice and their websites @ pjfi.org. A few may even remember that time I founded the alliance Of Sound Mind in Eve Online - I'm back in game but definitely a Minor League Casual Gamer these days. My hometown is Greenville, MI where most of my family is located.

This is a home for my personal ideas, projects, fitness logs and other nonsense. Follow me on Facebook for pointless asides and hashtag parades!

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Exercise Log 6.21.14 (Rachel Carson Challenge – Failure)

Flunked out of the Rachel Carson Challenge this year, had poor choice in footwear (used an old pair of boots I never used for hiking before due to concerns with mud and traction and their worn out soles were like hiking on sandpaper) and my feet were bloody and spent by the second checkpoint, after which I bowed out and hitched a ride back to my car. I only made it 18 miles out of the 34.7, little past halfway.

I consider all cardio to just be training for my general fitness goals including races and challenges like this, so I just look at this like another instance of training to failure. Had I done any training preparation though I would’ve found out the problem with my shoes, as well as the bag I used to haul my supplies with me (of course I brought too much thinking it’d not be an issue, but spending half the trek fumbling with the bag was a nuisance).

Lessons learned, I will be sure to try this again someday but only when I have the right preparation. I do however have this crappy Sheetz selfie to show for it, with me looking pretty much totally miserable.

I’ll look better next time, but it might be a while before I hop back on that beastly trail.

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Exercise Log 6.17.14 (Deadlift & Front Squat Day)

So begins the 6th and final cycle of my 6 week/cycle program. I’m really enjoying the progress of the program so far and feel like I’m making steady gains. The structure of the program is fun, and I love that as I go I get to tweak and make it better. One chronic issue of the program so far is my first and second workout days often do deadlifts a little too close together, but that’s not so big an issue honestly. At least not for now. I may tweak the lifting pattern though to accommodate it better if I can’t get a rest day inbetween those two workouts more often.

So today was heavy lifting day, and for the first time I decided since I’m going to go to near maximal loads (above 90% of my one rep max) that I’d wear a belt. This is my first time wearing a belt, I can’t say I like it, but it definitely adds to core stability. I would certainly wear a belt for weeks like this where I’m lifting at near my max, or for competitions, but I don’t want to rely on it for every lift.

Belt looks good on me though, maybe I should just get one to fashionably accessorize.

One thing I felt was I could feel how much more solid my core was and it almost felt like it might be easier to grind part of my back up with that extra friction. It doesn’t exist when you rely on your natural weight belt, your transversus abdominus & thoracolumbar fascia. I feel better lifting without it, but I know for anytime I’m going very heavy close to my max, I probably should get in the habit of using it.

So once this last week of workouts is over, I’ll be starting my next workout rotation by figuring out a new “training” max rep range. This will increase the base weight of all the next 6 weeks worth of workouts. I figure after I’ve completed the second mesocycle I should have a week of actualization – try to hit new real maxes. So this means I won’t be doing max rep attempts only but once every 3 months, which I think is a good format. I may deload after this week is done or may just start the next 6 week cycle, not sure will play that by ear.

Enough jibba-jabber, on to my log of an excellent workout. Cycle 6 is acclimation to heavier weight. So I’ll be going straight to the pork belly, ham.

Deadlifts: Set 1) 5 reps @ 255lbs (80.9% of my One Rep Max). Set 2) 3 reps @ 270lbs (85.7% ORM). Set 3) 2 reps @ 285lbs (90.4% ORM). The final set was intended to be to failure… Set 4) 2 reps @ 300lbs (95.2% ORM). I almost hit a third rep on this. My performance at this level will determine how much I will bump up my training number I use for a one rep max.

I’m going to estimate a new training max of 325lbs for my deadlift, based on how this set and cycle have gone so far. This number will be used for future weight calculations for my next cycle. After my next 6-week cycle I’m going to do a week of actualization, to find out if my one rep max estimates reflect reality.

Front Squats: Set 1) 3 reps @ 150lbs (85.7% ORM). Set 2) 3 reps @ 155lbs (88.5% ORM). Set 3) 3 reps @ 160lbs (91.4% ORM).

1-Armed Dumbbell Rows: 3 sets of 8 reps @ 80lbs, this felt real good, but was difficult.

Bent Over Rows (Barbell) / Pendlay Rows: 5 reps BOR rows / 3 reps pendlay rows @ 165lbs. This weight level was too high to get very good form out of the exercises, but I was intending to test my heavy limits. The lifts above expended a lot of my energy, so that was a factor to these sets not being ideal.

Tire Flips: Wanted something strength focused and what is better than 3 sets of 6 flips with the heaviest tire available.

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Exercise Log 6.12.14 (Cardio Only)

Today was a rest day and I regret not doing much cardio, just hasn’t fit into my lifestyle as much lately. I want to go into the 5K this week hitting it hard, so I needed to test myself. So I did a training run on the treadmill because the weather was awful. The treadmill was new to me (first time I used the treadmills at the new gym), which sucked because it had stop buttons in stupid places. Ran 2.1 miles close to my 5K pace (8 min/mile) then in an attempt to take a brief rest I hit the stop by accident. Ran another mile haggardly after getting the machine on and off and decided it’d be better to finish with a couple hard sprints. Did one .25 mile lap at max speed (10mph, 6 min/mile) then did another .125 mile sprint at 9mph.

After that which was a total of maybe 40 mins with some legs of walking and a few minutes of warming up to start I hit the speed bag/heavy bag room for 10 minutes. Just trying to learn the rhythm of the speed bag work, felt like I did a real good job there. Went after that heavy bag hard, sticking and moving as much as I can, but I’m no pro boxer. Still, you learn by doing so I figure if I keep this up, maybe I can add a more serious kind of boxing training to the program. We’ll see. Or perhaps I’ll just call it light cardio with stress relief.

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Exercise Log 6.10.14 (Deadlift & Front Squat Day, No Cardio)

Alright, another Deadlift/Front Squat day begins cycle 5, a higher intensity training cycle. For this cycle I’ll be focused on applying some of the high intensity principles to make the reps mean more. Some of that will be slowing the cadence, some of that will be pausing the reps and some of that will be defraying as much momentum from the movement as possible. I’m not literally going to failure which some people might consider a flaw in the programming, but my goal is to simply learn the process and to push myself harder than if I was simply doing regular speed heavy resistance.

Here for example is a training video with Mike Mentzer (a chief advocate of high intensity) teaching his style of deadlifting.

Notice his slower cadence defrays all the momentum, the weight he’s doing is light but he’s seriously expending his muscular energies. This is what I was shooting for with this training cycle.

At first, I wasn’t sure if I picked the right weight level and I did tweak the program a bit, but I think I ultimately made the right choice.

For the primary lift in this cycle, I’m going to do 3 sets of high intensity-style reps (controlled, pausing where possible, slow tempo, no momentum) with the primary lift being followed up with a drop set at the final weight to failure (calling this “bonus round”). Then the secondary lift is going to have a climbing failure, 2 reps at +5% until I just lose form. I actually think my next cycle I’ll reverse that because I prefer the climbing reps first.

So again, lower weight levels than normal, but should produce a new type of response. I feel real good about this training cycle.

Deadlift (No Momentum): 3 sets of 5 reps @ 225lbs (71.4% ORM). Then bonus round reps to failure: 6 reps @ 225lbs.

Front Squats (Pause 2-second): 3 sets of 5 reps @ 105lbs (60% ORM). Then climbing sets to failure: 2 reps @ 115lbs. 2 reps @ 125lbs. 2 reps @ 135lbs. 2 reps @ 145lbs.

1-Armed Dumbbell Rows (No Momentum): 3 sets of 8 reps each arm @ 60lbs. Noticed these got real difficult after rep 6 just from the longer time under tension and lack of pulling momentum. I really focused on using the upper back and rear shoulder to pull up rather than sort of use body momentum to get the weight up a little faster.

Iso-Lateral DY Lateral Row Machine (No Momentum): Not sure what the DY stands for, but I just wanted a plate loaded back row to hop on and this worked great. Again went light with a total of 93lbs and focused on higher intensity style reps. 3 sets of 10 reps @ 93lbs.

Sumo Deadlifts: Part of one thing I believe in training as part of the high intensity cycle is one stability exercise, and I feel like the best way to stabilize yourself is to train yourself in a way that is a new variation of your main lift. I found these real hard since I do NOT do sumo deadlifts often. Really worked my glutes here. 3 sets of 3 reps @ 275lbs. Was real hard though, did a lot of individual reps.

I normally would add a leg exercise, but ran short on time. Great workout day though.

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Exercise Log 6.8.14 (Dev Day, No Cardio)

Today was dev day and I had a certain window to work with for a good workout. One problem about my plan is the deadlifts tend to happen in workouts close to one another and I care a lot about developing that as a lift, so I decided to ditch my planned dev day workout.

Deadlifts: 3 sets of 5 reps @ 265lbs. Felt good to pull heavy.

Hanging Power Cleans: 3 sets of 5 reps @ 95lbs. The last set I started to get in the groove and felt good about it. Normally this is a rough lift for me.

Bent Over Rows (Barbell) / Pendlay Rows: 4 sets of 8 reps BOR’s / 5 reps pendlay @ 145lbs.

With this I felt like I did some good developmental work, so I decided to hit rear delts and shoulders.

Face Pulls: This is a new workout for me, so I’ll share the video. It’s a reverse delt and trap isolation exercise.

Scott Herman shows off the face pull.

Admittedly I pulled too high. I did an escalating weight to find the right level to work at. Set 1) 8 reps @ 50lbs. Set 2) 10 reps @ 70lbs. Set 3) 8 reps @ 80lbs. Set 4) 8 reps @ 90lbs. Set 5) 8 reps @ 100lbs. Set 6) 12 reps @ 60lbs (drop set).

Reverse Flys: 4 sets of 10 reps @ 25lbs. Focused on contraction.

Shoulder 1-Armed Flys / Shoulder Stretches: 3 sets of 10 reps @ 30lbs, with 30 seconds of shoulder stretches inbetween each set. Light weight for one-armed shoulder flys, just wanted to hit them a little today before going out.

That’s it! Had a busy day so skipped cardio. This is bad actually because I got a 5K next weekend.

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Exercise Log 5.30.14 (Dev Day + Cardio)

Just posted two more logs to the backpages if interested. Today is the log for Dev Day which was a workout back at LA Fitness, I still have till June 15th to go there if it’s convenient and I decided to meet my running partner for a run after so felt like it’d be cool to visit at least once before that time was up. This might be my last workout there though. I really wanted to hit traps hard today, as well as do some core workout and some bi/tri work. That’s a full agenda for a dev day so here is the log…

Hammer Strength Standing Shrug: Loaded it up not even sure if my new gym has this machine (it probably does). 5 sets of 10 reps @ 255lbs (these shrugs felt great!).

Overhead Shrugs: One of my favorite ways to hit the upper traps. 5 sets of 10 reps @ 95lbs. Lot less weight, but good contractions nonetheless.

Dumbbell Shrugs: Not satisfied, I did some good ol’ dumbbell shrugs which again felt great. Set 1) 12 reps @ 60lbs. Sets 2 & 3) 10 reps @ 70lbs. Set 4) 8 reps @ 80lbs.

That was definitely enough for traps. On to some rear delt & core work.

Rear Delt Leaning Flys: 4 sets of 10 reps @ 25lbs focus on form.

Ab Cable Crunches / Stomach Vacuums: 3 sets of 10 reps @ 180lbs / isometric hold of the weight for 5 reps of 10-second stomach vacuums. Best way to do stomach vacuums is with that resistance, imho.

Finally some bi’s and tri’s, because what workout week isn’t full without the gun show…

Dumbbell Curls / Overhead Dumbbell Extensions: 3 sets of 8 reps curls @ 35lbs each / 8 reps overhead extensions @ 60lbs. The curls felt strain on my sore shoulder, so may avoid this weight in the future.

Bicep Curl Bar Curls / French Press: 3 sets of 10 reps curls / 12 reps presses @ 50lbs. Slow form, controlled. Good way to end the workout.

After this got an nice 5.24 mile run in. Poor pace like 11 min/mile just keep getting slower with all the weight lifting, but this was day 3 of no rest. My new program notes which I aparently don’t abide by says DO NOT WORK OUT MORE THAN 2 DAYS IN A ROW STUPID. Well I have a long weekend planned so I didn’t have a lot of choice here, it was either have a screwed up weekend or work out the three days solid.

I also want to throw in a quick note or thought on my program. I did get the inspiration to periodize the program from Jonnie Candito who has a 6 week training plan. I did not however read the program in great detail until today, because I had my own thoughts on what to do with each cycle, the workload and what to work out. I actually realize in closer review that his plan is more similar to my final plan than I had given it previous thought. I definitely have different workout days and different lift splits, but the theme of the periodizations are very similar. I just found that funny… I guess great minds think alike? Who am I fooling… he’s leagues beyond where I’m at in programming prowess. A great inspiration though, along with many others that promote via Youtube.

Thankfully we’re golden now and I get to rest. By rest I mean work a lot doing inventory and stay out ungodly late. But no goddamn lifting or running. Well I might run Sunday. Maybe. Depends on the weather.

I’ll rest I think. Probably.

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Exercise Log 5.25.14 (Dev Day + Boyce Park Nature Hike)

Today is developmental day, and quite a fun one at that. My priority on dev day from now on is shoulder rehab, so I’m focusing on strengthening the shoulder muscles particularly the posterior delts and upper back. I’ve been trying corrective posture, stretching and diminishing my weight levels in front presses… hoping all this cumulatively works out to healthy shoulders in a few months time.

That said, the last time I was at my gym (which is still fairly new) I spotted a tire hanging out on the opposite side of the gym. Never one to pass up something new and fun, I added tire flips to the routine. Also found me a weight sled… me-oh-my-oh!

First, did the exercises I felt required the most focus and energy.

Tire Flips: There were actually several tires when I got there, and they were different sizes. I quickly realized only the largest tire could be flipped with the technique shown in the video below. The other tires were not wide enough to grip and use leg drive to get the tire up off the ground, they had to be basically deadlifted up. I think tires are kind of crappy to deadlift to flip, they are too low to the ground to grab. A larger tire is tall enough to lean right against it and use the legs properly. But of course, it’s heavy as crap. After practice, I decided to do 3 sets of 6 flips and felt it was real good exercise with my current conditioning.

Found me a new training partner!

Chris from Strength Camp shows the basic mechanics of flipping a tire.

After that I spotted with my eagle eye something in the corner…

Look what I found!

Prowler Sled: I’d provide another link to an instructional video but this one is fairly simple. You load it up with weight and push it. Pushing it to the end of the hall (maybe 50ft, not an exact estimate) with the poles that hold the weight then switching to the lower front handles to push it back. 4 sets back and forth with 180lbs loaded (not sure how much the sled itself weighs).

Alright now the boring accessory list, first starting with rear delts to improve their strength…

Rear Delt Flys (Machine): 4 sets of 8 reps @ 70lbs with slow tempo.

Reverse Incline Bench Dumbbell Rows: Not sure if there is a more technical term for these, but I simply sat face down on an incline bench and rowed dumbbells up. Felt like it was a great exercise. 4 sets of 10 reps @ 25lbs, focused on arching my back slightly and doing slow tempo with good form.

Reverse Dumbbell Flys: Did a standard leaning forward dumbbell fly with my head leaning on a barrier to stabilize myself and help me isolate the rear delts. 4 sets of 6 reps @ 35lbs.

1-Armed Shoulder Flys / Shoulder Rehab: Using the technique with the following video I did some one armed shoulder flys, and inbetween sets I did some extensive shoulder stretches with rotator cuff exercises. 3 sets of 10 flys @ 35lbs / shoulder stretches & 10 reps of rotator cuff exercises (2.5lb weight, slow tempo).

This exercise was great for a strength focus and will definitely use it again, went conservative on the weight though as it was my first time.

For cardio today I spent 15 minutes working on the speed bag and boxing bag after watching a couple instructional videos about how to use those two things properly. They were very helpful and made me feel like I was actually doing something focused. Check these videos out for the helpful info…

This video from Adolfo Diaz showing the timing matters of knocking the speed bag around, found this video very helpful to learn the pace but got a lot of work to do.

Jason Van Veldhuysen of Precision Striking has this video illustrating beginner mistakes with heavy bag work, found it a good way to frame the way to approach it from never having done it before.

Not becoming a boxer or anything but hey, it’s a new thing to learn!

So after all this I took a gorgeous 3-mile lazy hike through Boyce park, to further appreciate the great weather. Why not appreciate some random photos I took before you go?

Click the arrows to pan through the gallery of photos.

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Exercise Log 5.21.14 (Bench Press & Deadlift Day, No Cardio)

Alright again on cycle 2 of my new training program, which is a hypertrophy cycle. This time my primary lifts are Bench Press & Deadlifts. Due to shoulder impingement, the bench press is being ditched for high volume low weight dumbbell chest presses. This seems to just be safer, but still isolates and stimulates the chest while letting me fixate a little more on proper form.

Deadlifts: Set 1) 12 reps @ 185lbs. Set 2) 10 reps @ 205lbs. Set 3) 10 reps @ 225lbs. Set 4) 5 reps @ 255lbs.

Dumbbell Chest Press: 6 sets of 12 reps @ 40lbs, focus on form and isolation of chest/stability of shoulders.

T-bar Shoulder Press / T-Bar Rows: In an effort to improve shoulder strength without destroying the shoulders with work, I tried this new exercise (to me) recommended by Athlean-X trainer Jeff Cavaliere. He has a lot of videos on youtube that are conscious about joint stresses and he suggests this T-Bar overhead press to build shoulders.

A very good explanation of this interesting exercise.

Since I had the T-Bar out, I superset this with T-Bar rows, a very logical move since today’s theme a push motion as the primary movement (bench press) and pull movement (deadlift) as a secondary. Anyways the only cavaet is that only at 90lbs it was awkward to lift the weight up and then let it down when it was done, but I find driving it up to at a 45 degree angle makes a good place to swap hand positions, one hand at a time can make it a little easier.

4 sets of 8 reps presses / 10 reps rows @ 90lbs.

Bicep Curls / French Press: Nice basic bicep/tricep superset to hit the arms. 3 sets of 10 reps each movement @ 50lbs straight preloaded barbell.

Body Rows / Shoulder Rehab: Any day involving arm motion I think needs a little shoulder rehab work until these shoulders are back to 100%. This felt real good for them I will note. 3 sets of body rows will help shore up the strength of the rear delts to ensure more stability, and after each set of 10 reps I did stretches for the chest and anterior delt against the rack and a short series of 10 reps of light 2 1/2 pound plate arm rotations to work out the shoulder rotator muscles. So 3 sets of 10 rows followed by shoulder rehab stretches/exercises after each set.

Declined Bench Press: Wanting to get some direct chest work done, I decided to try a little declined bench, being cautious to go light to help prevent shoulder aggrevation. Felt like I had good form on these. 3 sets of 10 reps @ 95lbs.

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Exercise Log 5.20.14 (Deadlift & Front Squat Day, No Cardio)

Alright short log for the first day of my first hypertrophy cycle. Higher volume, lower weight is the theme. Keeping the log short as I’m a few days behind in recording, I have a video to share though so it’ll get to the front page (boo!).

Today is Deadlifts/Front Squats. Put a lot of work in for this one. First the main lifts…

Deadlift: Set 1) 10 reps @ 195lbs. Set 2) 8 reps @ 225lbs. Set 3) 8 reps @ 235lbs. Set 4) 5 reps @ 255lbs.

Front Squat: Set 1) 12 reps @ 105lbs. Set 2) 10 reps @ 115lbs. Set 3) 10 reps @ 125lbs. Set 4) 5 reps @ 145lbs.

Next the accessories…

Seated Cable Rows: 4 sets of 12 reps @ 105lbs. Slow tempo with focus on form.

Bent Over Rows (Barbell) / Pendlay Rows: 3 sets of 8 reps BOR’s / 5 reps pendlay rows @ 135lbs. Bonus set of 5 reps BOR’s / 3 reps pendlay rows @ 155lbs.

Renegade Squat: This is a deep squat on boxes to grab a dumbbell then you bring the dumbbell up with squatting power and then do an upright row to the chin with the dumbbell, working both the legs and traps at the same time. This is a great compound movement but takes time to master. Linked below is the video of this exercise which was fairly new for me. 3 sets of 10 reps @ 90lb dumbbell.

An effective exercise, but just be careful with the pulling to the upright position.

That’s good for today, wrapping up this log.

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Exercise Log 5.18.14 (Front Squat & Bench Press Day, No Cardio)

The last day of my first week cycle of my new program, yay! The cycle ends with Front Squat & Bench Press Day. Being the first week’s cycle the theme is basic conditioning. Just laying down to record how it went!

Front Squat: Felt real good, then bad, then good about it. First did my training sets… Sets 1 & 2) 5 reps @ 145lbs. Set 3) 5 reps @ 155lbs, I was feeling good about this so far trying to focus on a wider stance than I usually do (I think my squat stance is too narrow normally especially for front squatting where you gotta open up your hips). So I wanted to do a little more. First, making up for the failed reps from my first day of this cycle… Set 4) 1 rep @ 165lbs (very clean form). Then to push into solidifying the form I did a drop set of 8 reps @ 115lbs.

Bench Press: I kept it simple here. Sets 1 & 2) 3 reps @ 145lbs. Set 3) 2 reps @ 155lbs, the last rep there was very ugly… just felt the bar shift too much but did my best to prevent any undue stress on shoulders as I went on the shakey rise up. To shore up any issues here with form due to the ugly rep I had, I did a drop set of 12 reps @ 95lbs at the end. Felt a good chest pump from these lifts so I felt I put the focus in the right place.

Dumbbell Standing Lunges / Dumbbell Romanian Deadlifts: 4 sets of 5 reps (each leg) lunges / 10 reps RDL’s @ 40lbs dumbbell pair. A good superset, my lunges were very shoddy though.

Angled Leg Press / Calf Raises: 4 sets of 12 reps presses / 12 reps raises @ 270lbs. The sleds at the new gym have a steeper angle which I like a lot. Felt real good on doing these. Fewer leg presses that I saw though, which was the only unfortunate thing.

Dumbbell Chest Press / Tricep Kickbacks: Wanting to keep the weight light for shoulder impingement recovery, I did 3 sets of 10 reps chest presses @ 45lb dumbbell pair / 10 reps each arm kickbacks @ 25lb dumbbell. Focused on good form and liked this superset a lot.

That was it, was under the clock to get home, changed so I could go out to meet friends. Skipped cardio a lot this week, will have to prioritize good running next week (I am training for a 5K coming up in June now). The first cycle of the new program is over, I’m feeling very good about it so far. The shoulder impingement may become an issue because with work and these workouts, it’s not recovering and the problems persist. So I may have to gut my workout plan of major shoulder actions. Going to take this one step at a time though to see how it goes first…

As for the workout plan, I made one minor but important revision. The primary lift of each workout day is the dominant mover so far, and the most likely area to be fatigued the next day, and while my schedule rotates I overlooked what happens if you want to work out the day immediately after the last day, you basically do front squats after deadlifts. Which is no good. So I spaced it out putting my dev day last. So now the official rotation is, keeping in mind the secondary lift is the least dominant that day:

Workout A: Deadlifts & Front Squats
Workout B: Bench Press & Deadlifts
Workout C: Front Squats & Bench Press
Workout D: Developmental Day

This spacing of the days I think puts less pressure to have rest days at the end or beginning I can just kind of do whatever because I feel I got better recovery planned. The plan so far though is very solid in my opinion I think I did good at least as far as the first weekly cycle of it has gone.

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