Sounds like a lot of positive things goin on!!! Keep it up!
Printable View
Sounds like a lot of positive things goin on!!! Keep it up!
2/11/2022
Morning weight 188.8@20.7%
#1
Overhead press
65X10
95X10
115X5
125X3
135X1
95X10X3sets
Barbell Tricep extension behind neck
60X9X3sets
#2
Pullups
8,6,5,4,5,4,4
T-bar rows
120lbs on barX15,12,11,8
Curls
65X14,9,8,7,7
2 minute rest
Tested 135 on the pressing just to see, maybe could of got 2 not sure, really not interested in going heavier. Handling the 95lbs well, nice and smooth maybe 100 next time for the backdown sets.
Getting stronger on the pulldowns, maybe the deadhangs are helping with the grip. I read that it's better to do more sets of dead hangs for shorter lengths rather than one to failure so I've been doing 3 sets of 30 seconds with a 30 second rest in between. There was actually a study that compared. What they really found was the greatest progress was with increasing the load and with sub optimal length for the sets, so I'm going to try that. It was research related to climbers.
Keeping the calories ~ 2000 weight is drifting slowly down.
Still need to add the bent over lateral raises for the rear delts. I probably need to start posting it to make me accountable.
DB Bent over lateral raises
5lbsX20
8lbsX15,15,12,10
I decided to stop talking about it and do it. Very weak i think it's critical I work these. I just got to get them in somewhere.
2/12/2022
Morning weight: 188.4@20.7%
Yesterday calories: 2034 Protein: 134 grams
Heading in the right direction.
2/13/2022
Morning weight: 189.2 @20.8%
#1
Squat
135X10
185X10
225X10
245X10
275X6
295X3
245X4X4sets all reps paused
Hammer Abd crunch
100X16,11,9,6
Calve raise on LP machine
290X23,16,15,15
#2
Bench
135X10
150X8
165X6
180X4
195X4
210X2
185X4,4,4,5
2 minute rest.
Strength is plateauing, but power is still coming up pretty good.
Been feeling kind of angry lately. I think it's because of how fucked up the world looks to me today. There's a lot of corruption for sure and that bothers me but the thing that really concerns me is there are a lot of well meaning people that are just profoundly stupid in relation to the magnitude of their responsibilities, in positions of authority drawing insanely absurd conclusions and setting policy based on that.
It's disheartening but I am responding with anger. I hope for better days.
2/14/2022
Morning weight: 188.8@20.6%
Was starving yesterday so ate more:
Calories 2409, Protein: 169 grams
Probably need to eat less on the days off and more on the days I'm working out especially since I'm doing doubles. But for right now I'm going to stick with this that when I'm hungry I'll eat more that day with a focus on adding more protein.
Bodyfat and weight is slowly drifting down, still feel fat though.
I'm becoming more inclined to believe the Squat is the most important movement. I was talking to that buddy of mine that put on the size and inspired me to get on this. He's been running a heavier cycle now but once a week he's been using half the weight of the working sets on the main lifts and doing explosive athletic sets. I'm convinced that the backdown sets, paused Squats with the lighter weight is where I'm making the most progress. I never was incline that way but it seems like the heavier reps prepare the structure and the lighter weights work the muscles so it's a good combo.
I think Westside does something like that but I never studied it.
2/16/2022
Morning weight 188.2 @20.8%
#1
Deadlift
135X10
185X10
225X10
245X10
275X8
295X5
315X4
275X8
#2
Overhead press
65X10
95X10
115X6
135X1
115X6,4X4sets
Tricep extension barbell behind the neck
65X12,10X3sets
Superset with
Bent over lateral raises
15X10,8,8,6
2 minute rest
Notes:
Felt depleted so Sunday and Monday I did a refeed nothing crazy but I needed the extra calories. Got back on it yesterday and weight is continuing to drift down.
135 on the overhead press is too heavy I'm not ready for it. The bar speed with 115 is a little bit slow, but not bad. I'm just going to stay there and grab reps.
Was pressed for time on the deadlift and usually I do a little more volume, but given the jump to 315 maybe is was better not to.
I need more sleep, I need more protein but other than that it's going ok.
I've backed off on the boxing workout, I feel like on the edge of what I can recover from with the weights plus it puts a little more stress on the shoulders which seem to be getting stronger and I don't want to mess with it. Once I've clearly plateaued on everything and I'm just grabbing reps I'll add it back then.
Staying on the mobility work!!!
2/18/2022
Morning weight: 187.8@20.5%
Weight and bodyfat are drifting down at 2000 calories/day. No need to reduce further and it allows for occasional refeed as needed. Plateauing on a lot of the movements need to back off and add volume to put in a new base.
2/18/2022
Bench
135X10
155X8
185X7,5,5,4,3,3,3
2 minute rest
Notes:
Was supposed to be back and bis but my hamstrings were cramping during the pullups. I'll try again later. As far as the bench, I'm going to bake at 185 and just try to grab reps and put in a base there, before trying to move up again.
2/18/2022
Pulldowns
9,7,5,5,4,4,4
T-bar Row
120X16
95X20,15,12
Bicep Curls
45X8,7X4sets
2 minute rest
Notes:
I tried a variation of curls where I locked my upper arms on my body but it didn't work out any better. I like curls but only after I've pre exhausted the biceps. I guess I just have to stick with the regular curls for now.
2/19/2022
Morning weight: 188 @ 20.7%
I'm noticing that the day after a double the bodyfat reading jumps a little, I'm guessing water retention from the inflammation affects the impedance.
In bed at 9:30 and up at 5:53, that's a good night sleep and it's what I need to do. Sometimes I'm just so fucking tired that I can't drag myself to bed, I just have to do it. Especially now that we've plateaued and we're going to grab more volume, we need the rest.
With Omicron we were cheating on the 4 10s and cutting out early. Well that's over now, discussed at the staff meeting, so the sleep demand is going to be even greater.
I don't want to question the bodyfat reading, I'm sure it's close but at 188 looking at the mirror in the morning, I'm starting to look better for sure. While there is not the definition there yet, the abs are only faintly visible and the backfat by the obliques is an issue, the bigger muscles are definitely on display and I really like how that looks. This morning I really thought if I can get 6lbs out fat off I might look OK.
So I haven't ruled that out about getting down to 182 and then just recomping. I've got time for sure though that back fat behind the obliques has to go this year, at the latest by the 4th of July.
The macros are pretty good and are not far from what is recommended which from what I'm reading requires 30-35% protein and carbs and 30-40% fat, with a carb refeeding 1-2 days pet week. I find it fascinating that it's what I wound up doing by default because I was getting depleted and had to add carbs.
Date night tonight, got to have some fun, back at it tomorrow.
2/20/2022
Morning weight: 188.8@20.7
#1
Squat
135X10
185X10
225X10
245X10
275X7,5,5,5,5
Calve Raises on LP Machine
300X23,16,15,13
Superset with:
Hammer Abd Crunch
105X15,11,8,7
#2
Overhead Press
65X10
95X10,10,10,6,6,6
Barbell Tricep Extension
65X12,10,9,12
Superset with:
Bent Over Lateral Raises
15X20,12,10,8
2 minute rest
Notes:
I'm going to focus on volume for the next 6 weeks and see if I can strengthen the structure. We'll see, I don't know really.
Can't go wrong with volume =)
2/22/2020
Morning weight: 189.8@21%
Not sure why the jump, maybe the sodium yesterday, but we need to tighten this up. I need to get into the 187s by the end of the month. Next 10 days got to be disciplined.
2/23/2022
Morning weight: 189.6@20.8
Got to stay on this thing and drift it down. Work is really heavy now and I'm getting wiped. Got to exert discipline!
Stay focused!!! Struggling a bit myself.
2/23/2022
#1
Deadlift
135X10
185X10
225X10
275X10
315X6,4,4,4
#2
Bench Press
135X10
155X10
185X8
205X3,2,2,2,2
185X6
2 minute rest
Wanna stay at 315 on the deadlift and grab reps, I'm feeling like I got a lot more as long as I don't rush it. On the Bench this is the best that I have felt structurally so even though the reps were weak I want to get some reps at 205 to strengthen the structure. And same thing here I'll just bake at 205 and grab reps. I'm going to continue to be very very careful on the bench. It's such small range for me between what is too light and what is too heavy. Got to be disciplined.
The other big thing too is I'm being very careful with the overall volume, at 61 enough but not too much is very tight.
We're still climbing though, for sure!!!
We got to do it!Quote:
Originally Posted by Altered Beast
2/24/2022
188.8@20.8%
Weight going back in the right direction. I am not going to be able to add the extra food when feeling depleted, I'm just going to have to suck it up and stick with the meal plan. Shoulders are holding up well but the structure is at the edge in terms of the load from the Squats and the Deadlifts. I think pretty much I've found the working loads that my structure can handle right now. Thinking to grab reps working towards 5 sets of 7, we'll see.
2/25/2022
Morning weight: 189.4@20.9
#1
Pullups
10,7,5,5,4,4,5
T-bar Row
120X17
95X21,17,14
Barbell Curls
65X10
70X7,5,5,6,5
#2
Overhead press
65X10
95X10
105X7,7,7,5,6
Tricep extension barbell behind neck
70X10,9,9,11
Bent over Lateral raises
15X22,19,15,15
2 minute rest
Notes:
I've gotten sloppy on the meal plan for instance I have not been cutting the Hamburger buns. So this morning I took the fresh bag and cut them and then weighed the difference and basically the finished product weighs 63% of the original so 95 calories versus 150 calories and those are just empty carbs which take away from the total volume of food and thus reduce the protein. The other area is I stopped weighing the desert and I just have to weigh that it's too caloric and it's too easy to make a mistake there. I've just been lazy no other reason. Everything else is good on the meal plan.
The only other thing is to keep myself in check and stay focused on grabbing reps.
2/26/2022
Morning weight: 190.4@21%
Shit.
2/27/2022
Morning weight: 189.8@20.7
Mapped out the weight loss goal. Looking to hit 187 by April, 182 by May 30, 178.75 by the 4th of July. The only adjustment would be if I can gain any muscle I'll adjust the goal weight up by that amount, but that's what it's looking like now.
Got to be careful with the volume now, having a hard time with recovery.
2/27/2022
#1
Squat
135X10
185X10
225X10
275X8,8,6,6,6
Hammer abd crunch
110X13,9,7,7
Superset with:
Calve Raise on LP machine
310X19,14,13,13
#2
Bench
135X10
165X10
185X8
205X3
185X5,5,4,4,3
2 minute rest.
Notes:
Definitely feeling stronger at 275 on the Squat. Not sure what I do next, 5 sets of 7 was what I had in mind and we're close. I know I have more though.
205X3 on the bench went up better than last time, but I felt I needed more volume so dropped down to 185 and did some work. Couple grinders there, nice titty pump.
I'm using that Strong app to record the workouts and I'm liking that it calculates the volume of work done. Off till wed, lots of mobility work planned.
Nice work in here!
Thank you!Quote:
Originally Posted by Altered Beast
3/2/2022
189.8@21.1%
Okay so that's enough of that. What I am doing on the meal plan is not working. I have been lax on the discipline, so I'm going to take 100 calories off the meal plan and jump start this to get some positive momentum starting today. Already tweaked the meal plan this morning. I'll post the effort starting today for 10 days to stay accountable.
3/2/2022
Deadlift
135X10
185X10
225X10
275X10
315X7
335X2
275X8,7,7
2 minute rest
Just wanted to feel 335 didn't push it.
3/2/2022
Pullups
7,6,4,4,4,4,4
T-bar Rows
120X17,10,9,10
Curls
75X6,6,6,6
2 minute rest
Was pretty wiped from the deadlift volume so was weak on the pullups. Was stronger on the rows and curls.
I need to put in a good base on the deadlifts. Maybe today was a good start.
3/2/2022
1944 calories
Morning weight: 188.2@20.9
Probably dehydrated need to push fluids.
Killing it in here
Thanks!Quote:
Originally Posted by moparguy55
3/3/2022
Calories: 1944
3/4/2022
Morning weight:
187.8@20.6%
Might be dehydrated, will take in 2 quarts of water today.
3/4/2022
Bench
135X10
155X10
185X8
205X3
215X1
220X1
190X5,4,4,3
2 minute rest
3/4/2022
#2
Overhead Press
65X10
95X10,10,10,6,6
Barbell tricep extension
70X11,8,7,6
Bent Over Lateral Raises
15X25,15,12,12
2 minute rest
Pressing the same day as the Bench is a little rough.
3/4/2022
Calories: 2000
3/5/2022
Morning weight: 188@20.6%
3/5/2022
Calories: 1979
3/6/2022
Weight: 187.4@20.4%
Was blown out from work so no mobility work and very weak on the H2O, so probably dehydrated. Need to do better today. It was very tempting to cheat on the intake yesterday but I stopped myself.
3/6/2022
Squat
135X10
185X10
225X10
275X10,8,7,6,6
Calve Raise on LP machine
315X20,14,14,13
Superset with
Hammer Abd Crunch
115X12,9,5,4
2 minute rest
Notes:
Structurally I'm handling 275 on the Squat better. I've plateaued on the Hammer Abd crunch, so will stay at 115 and try to grab reps. Late start today but will try to go again later.
I gave advice to someone on the bench as far as his grip and I think I offended him. I'm going to mind my own business from now on.
3/6/2022
#2
Pullups
8,6,5,5,5,5,4
T-bar Rows
120X20,11,11,11
Curls
80X5,5,5,5
Drop set 80X5,65X4,45X4
Biceps need a little more size.