A PorchRabbit's Road to Redemption

3/5/20

BW: 250

Just a complete idiot. Bought 3 giant bags of Cinnamon Toast Crunch and Reese’s Puffs cereal last night. So now I’m gonna eat like shit for a while while I have them.

Sumo Dead
-135*10
-225*5
-265*3
-295*4

SOHP
-45*10
-95*5
-110*3
-125*3 (4F)

DB Rows
-75*10*3

Hammer Curlz
-35*8*3

Leg Curlz (back of my right knee still really hurts after this long. So going easy weights on these)
-70*15*3

Ab Rollout
-3 sets of 8

Stairmaster
-15 min : 66 floors

Track
-cool down walk 15 min
 
3/9/20

BW: 250


Squat
-45*10
-135*5
-205*5
-235*3
-265*3

Bench Press
-45*10
-135*5
-165*5
-185*3
-205*2

Assisted Chin Ups
-(50lbs)*8*3

DB One leg squat
-100*6*2

Band Rips
-3 sets of 15

Face Pulls
-55*12
-65*12*3

Track
-walk 30 min

Treadmill
-15% incline 3mph 20min 1mile
 
3/10/20

BW: 250

gotta get ready for ski trip this weekend. So not dieting at all and trying to eat enough each day

Treadmill
-3.11 miles (first ever 5k without stopping! I don’t care that it was almost a walk...) 35:06 min

Track
-walk 20 min
 
3/14/20

BW: 249


Sumo
-135*10
-225*5
-245*5
-275*3
-305*2

SOHP
-45*10
-100*5
-115*3
-130*3

DB Rows
-75*10*3

BB Hip Thrust
-155*10*3

Seated Rows
-150*10*2

Leg Curlz
80*12*3

BB Curlz
-75*6
-65*6
-55*6
-45*8

Hammer Curls (no rest)
-35*3
-20*8
-10*8

Track
-walk 30 min
 
3/17/20

BW: 250

Suuucckkss... Gym is closer everyday at 5pm now cuz of this mess. I can’t stand waking up before work to workout. Gonna suck. First shortened workout since I can seem to wake up early enough.

Squat
-45*10
-135*5
-185*5
-210*5
-240*5

Bench Press
-45*10
-135*5
-145*5
-165*5
-185*5

Assisted Chin Ups
-(50lb)*8*3
 
3/17/20

BW: 250

Suuucckkss... Gym is closer everyday at 5pm now cuz of this mess. I can’t stand waking up before work to workout. Gonna suck. First shortened workout since I can seem to wake up early enough.

It'll be over fairly soon. Once you get the hang of it, working out in the A.M is quite nice - just find a comfy warmup routine and you're more than halfway there.
 
It'll be over fairly soon. Once you get the hang of it, working out in the A.M is quite nice - just find a comfy warmup routine and you're more than halfway there.

No I actually love working out in the morning and have no problem preforming in the morning. My issue is harder to deal with in that I sleep so deeply that just can’t wake up on time. I literally will fall back asleep while all my alarms around the room are blaring. I know you just have to get up and out of bed right away and don’t use snooze, but my attitude during that first moment awake is completely different than my normal attitude throughout the day. I’m just lazy and hell right when I wake up. Already slept through this morning and skipped the gym today haha. Will see if tomorrow works
 
3/20/20

BW: 250


Well I finally was able to get out of bed early enough today. I drive all the way to gym and find out they don’t close at 5pm everyday, but instead, closed and 5pm Monday and remained closed completely for at least the next week.

so now I have nothing to use. No pull up bars, can’t run as I live in Minnesota and still in full on winter mode. Still haven’t found any beams or anything to use for pull ups yet, but still looking. And I’ve got little motivation for BW stuff.

Closed Fist Pushups
-10*5

Sit Ups
-15*3

Single Leg Squat
-BW*10*3
 
4/5/20

BW: 243


Good news of never working out any more and losing all my muscle... BW goes down! Trying to be positive I suppose...

Damn this was hard for some reason. I quit pretty early on. Will go slow I suppose since this quarantine isn’t going anywhere soon.

Push Ups
-BW*20, 15, 10, 5

Single Leg Squats
-BW*10, 15, 10
 
5/26/20

Haven’t lifted a finger or walked a single step since quarantine.. have lost everything, which wasn’t much anyways due to the weight loss. But still... will be interesting when the gym opens again which I don’t know when it will be.

Hiked 15 miles in Montana a couple days ago. So a hell of a lot of elevation too, obviously. Kicked my ass. Figured I’d use it as a stepping stone to slowly ease back in to things. Only logging right now just to keep track of weight. Don’t care about logging the exercise right now as I haven’t started anything.

BW: 252

From knee push ups (yes you read that right)
-5 sets of 15

BW squats
-5 sets of 20
 
5/26/20

Haven’t lifted a finger or walked a single step since quarantine.. have lost everything, which wasn’t much anyways due to the weight loss. But still... will be interesting when the gym opens again which I don’t know when it will be.

Hiked 15 miles in Montana a couple days ago. So a hell of a lot of elevation too, obviously. Kicked my ass. Figured I’d use it as a stepping stone to slowly ease back in to things. Only logging right now just to keep track of weight. Don’t care about logging the exercise right now as I haven’t started anything.

BW: 252

From knee push ups (yes you read that right)
-5 sets of 15

BW squats
-5 sets of 20

Still here rooting for you, homes.
 
9/21/20

BW: 255

I’m back at it for good. Didn’t lift since March for a few different reasons besides covid, but the covid gym closure is what started the spiral away from fitness to begin with. Either way, that’s all in the past. Back to strength. Just lifting randomly this week and then probably start back with my typical 531 program next week. Will need to learn how to eat again. Used to starving myself and only eating one meal per day. Will need to build up my hunger again.

Couldn’t come at a better time. My work capacity is not normal. It’s below that of any typical sedentary male. And that isn’t actually a joke, unfortunately. Can’t do any basic chores outdoors as my body can’t handle it. There are two specific reasons I’ve think I’ve pinned down as the causes. But those are gone and here we go, once again.

Elliptical warm up
-10 min

Squat
-BW*10
-45*10
-135*5
-135*5
-145*5

Bench Press
-45*10
-95*5
-135*5
-155*6

DB SL Squats
-50(total)*6*2

Assisted Chin Ups
-100*8*3 nice and slow

Calf Raises
-BW*50
 
9/25/20

I couldn’t move this week. Really don’t think I’ve experienced this level of soreness before in my life after returning to the gym. I think it really speaks to what I was saying earlier about this being the lowest work capacity I’ve ever had. Today is day 4 after returning Monday and still beat up, normally I’m good by end of day 3 at latest.

BW: 254

Warm Up
-Elliptical*10min

DL
-45*10
-135*10
-205*5
-225*5
-225*10

SOHP
-45*10
-95*5
-100*5
-105*5

BB BORs
-75*10
-95*10
-95*9

Seated Rows (really emphasize full ROM)
-100*8*2
-100*9
 
1/25/21

I’m back in the streets.. Long list of excuses of why I’ve been lazy and have been to a gym. Ever since I got the sickness last fall and I lost all strength, it has really never come back at all. And never working at it in the gym really multiplied it. I couldn’t even do more than 3 sets of 135lb squats... yes you read that right... 135. That’s how bad it is. With the huge decrease in energy and strength, I was taking a stimulant to get through work and the days. I became dependent and finally quit 5 days ago. So withdrawals are very bad and I’ve felt sick this whole time from it. So no mountains to climb just yet. But goal is to get into the swing of things the next two weeks. And then jump back into my 531 program. So very low intensity/volume for now. Really just wanted to get some walking in a bit while still recovering for the WDs.

Squats
-BW*15
-45*10
-45*5
-135*5*3

DB Bench
-50lb*10*2
-50lb*7

Elliptical
-1 mile 12:01 20I8R

Treamill
-20min 1.02mi 5.0I3.2mph
 
1/28/21

BW: 247

Don’t worry, I didn’t dip after one day this time. I’m still in this bitch, it’s a new era this time. Chapter 2.

I’ve only been walking last two days as I couldn’t move one bit after Monday... yes, that “workout” Monday shut me down. I’ve also only been eating no more than 1000 calories per day for the last 8 days as my hunger hasn’t come back yet. That’s why also still going extra soft until I can get back up to 3000+ calories. So still nothing to see here. Yet...

Deadlift
-45*10
-135*7
-135*5
-185*5
-225*5

SOHP
-45*10
-95*5*3

Seated Rows
-120*12*3 FULL RoM

Back Extensions
-BW*15*2

Seated Bike
-20min 4.11miles 12R

Track Walk
-15min cool down
 
Last edited:
2/1/21

Just gonna start today as week 1. Finally eating maybe 2000cal per day. So much better than before, but still far below the likely 3500 tons I need to slightly grow some muscle back. My squat should really be no higher than 165 after last week... but I refuse to have people see me squatting less than single plate.. so until the training max is high enough, my first two sets will be higher than they should be for now. Will use 175 training max to start for squat and 170 for bench.

Will see how high I can get it again in years to come. But do not have same goals as before. Don’t plan to gain any weight long term. So my goal is strength once again, but not as a power lifter for the sake of strength. I want me strength to complement my activities like skiing, hiking, etc. So this won’t be as much fun as years ago considering lifting is the only form of exercise I actually enjoy. Hate everything else, but it’ll be a must this time.

Post workout: strength has increased since 7 days ago. Upped the weights and still beat reps as well.

Bike
-10 min warmup

Squats
-BW*15
-45*10
-135*5
-135*5
-145*8

Bench Press
-45*15
-135*5
-135*5
-145*7

Assisted Chin Ups
-(100lbs)*8*3

SL Squat
-40*8*2
 
2/10/21

It’s been tough. The withdrawals really weren’t good and the tiny amount of lifting kicked my ass. Eating 1000cal per day also wasnt very conducive to not falling apart lol. Now that withdrawals are gone-ish, I’m able to eat 3000+ calories per day again. So hopefully can lift sustainably now. But will need to consciously make sure I’m eating enough since hunger still really isn’t there. Using 285 deadlift as max to start. 120 for SOHP. These starting numbers for each lift are all just wild guesses, but also trying to underestimate BW over estimate so I can just grow into it rather than hit a wall immediately.

Still feel like absolute shit. Shaky, fatigued, etc. I’m trying to convince myself it’s mental and I’m being a pussy, as that’s the likely the case as I had fallen into the life of hedonism and sloth for the last year lol.

Deadlift
-BW*10
-135*10*2
-225*5*2
-245*6

SOHP
-45*10
-80*5
-90*5
-100*6

Seated Rows
-120*12*3

Back Extensions
-BW*15*3

DB Curls(gotta start getting those vanity muscles)
-35*6
-25*8*2
 
Back
Top