Put in more volume to build more muscle. 1 pound of muscle burns 3 pounds of fat.
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Put in more volume to build more muscle. 1 pound of muscle burns 3 pounds of fat.
6/15/2022
Deadlift
135X10
185X10
225X10
275X10
315X7
335X3,2
315X4,4
I need more work at 315, 275 is not helping me anymore.
6/15/2022
#2
Bench
135X10
155X10
185X6
205X4
225X1
235X1 (Grinder)
205X3
195X3
185X4X4sets
Had a hell of a time locking out 235. I think I've gotten into a bad habit of not locking out every rep. So after the 235, every rep was locked out. And from now on.
6/16/2022
Morning weight: 179.8@18.7%
Maybe dehydrated? I did drink 2 quarts of water yesterday but maybe that's not enough given the heat. Three days a week I've added a 3 mile walk mid day on my days off and I'm on the meal plan that I used 2 summers ago to cut. Weight is coming down and I'm not hungry, but I just know it's not enough protein. Anyway it's 4.1lbs of fat loss to go, I'm just going to focus on the fat loss, get that off and then up the calories and protein to get the muscles to fill again.
Protein burns fat. Up the protein but don't up the carbs or fats.
6/19/2022
Deadlift(with a deadlift bar)
135X10
225X10
275X10
315X7
365X1
335X4,3
315X4
Deadlift bar is smoother and boy is the grip a non issue with that.
6/20/2022
Morning Weight:
180.2@18.8%
Having a hell of a time holding on to muscle while cutting. At this point I'm just resolved to try to get it back after I get the fat off.
6/21/2022
Morning weight:
181.8@19.1%
Not good. I visited family over the weekend. And they give me food, but what they do not understand is that, the amount of food they give me leaves me starving. We'll get back on it today.
Don't focus on the day to day. Reassess everything once a week. You'll make too many mistakes trying to base everything on day to day.
It's equivalent to people who watch the Stock Market Ticker all day and make moves based upon that, it's just a recipe for disaster.
6/22/2022
Morning weight: 181.2@18.8%
A little more discipline a little more push. Let's get this done!
6/22/2022
Bench
135X10
155X8
185X6
205X3
185X4X4sets,3X7sets
Full reps. Shortened the rest period to 2 minutes. A little more volume.
Lengthened the walks.
6/22/2022
Lat pulldown
100X10
120X10
140X10X3sets
Overhead Press
50X10
60X10
70X10X3sets
Seated row machine wide
70X12,12,10
Lateral Raise Machine
50X7
30X8,5
Preacher Machine
95X6,6,8
Tricep Machine
135X15
150X9,8
Notes:
I walked 2 in the morning and 3 after the Bench and by the time I got to the gym for #2 I had nothing left.
6/24/2022
Morning weight: 180.8@18.7%BF
1-3/8 mile walk
3 mile walk in the sun
2 mile walk in the sun
Notes:
I was scheduled for Squats and I just didn't want to go to the gym. So I'm going to hit the hill on Sunday morning and bench Sunday afternoon and that's it until I get back after the 4th. I need a deload mentally. And I'll restart everything on the 5th. I am going to continue to lean up until I bring it down to 29lbs of BF however I'm going to add a serving or 2 of protein to the meal plan after the 4th and slow the weight loss down to a crawl because I find the loss of power unnerving. We were drifting down slowly and gaining power so we know that is possible.
Been walking in the sun with the shirt off so that I don't burn over the holiday.
6/26/2022
17 flights on the sledding hill with the 40lb vest ~37 minutes.
Going to get some weights in here shortly, but I talked to the guy I hit the hill with and he's on board for every Sunday so that change starts on the 10th. Not sure yet but maybe Squat on Wed, deadlift on fri, but keeping the volume low. We'll see how we sort this out. But I need to get more fit.
Oh and 181.2 this morning, hit a wall on the cutting.
6/26/2022
Bench
135X10
155X8
185X6
205X3
185X6,5,4,4
Short on time. Top end is down, work capacity felt up.
That's it for me till after the Holiday.
6/27/2022
Morning Weight:
179.6@18.5%
3.67lbs of fat loss to go to get back to where i was 2 summers ago, although I'd like to get a little tighter than that. Looks like the protein addition helped.