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.
Sounds good, I'll do that.Quote:
Originally Posted by Altered Beast
Morning weight: 181@18.8%Quote:
Originally Posted by Altered Beast
Better numbers for sure.
I added a serving of protein to the meal plan. Just 6 ounces of chicken breast.
There ya go!Quote:
Originally Posted by Buckfever
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.
Good point.Quote:
Originally Posted by Altered Beast
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.
Glad to hear upping the protein worked!
I’m pretty sure more protein is the answer to pretty much everything. You can’t go wrong with more water too.Quote:
Originally Posted by Altered Beast
7/5/2022
Morning Weight: 181.4@18.7%
Not too much damage, back on it today. Three main thoughts.
Finish the cut.
Get enough protein.
Deep Squats.
HAHA! So true.Quote:
Originally Posted by Cellardweller
Keep it up!!Quote:
Originally Posted by Buckfever
7/5/2022
Squat(sitting in the bottom all reps paused)
135X8
185X6,6,6,4,5,5,6
Hammer Abd Crunch
100X10,9,8,5
SS
Calf raise on LP machine
300X12,15,12,15
Started back up on the Squat working on sitting in the bottom pausing and exploding out of it. Will work back up slowly.
7/5/2022
#2
Bench
135X5
155X5
185X5X4sets,6
155X12
We'll see how it goes from here. More protein starting tonight.
Still getting the 1-3/8 mile walks in. 2 on the workdays and 3 on the days off.
The only thing is that the aerobics are going to go to shit with just the once a week on the hill with the vest.
So today I started the extra serving of protein. Basically instead of making 2 turkey burgers I made 3 and then a few hours later I had the 3rd burger with a little Ketchup. 27.5 extra grams of protein. That'll help.Quote:
Originally Posted by Cellardweller
7/6/2022
Morning Weight: 184.6@19.4%
Weight jumped as it always does after the Squat. Something about that movement. Need to push water,
7/8/2022
Morning weight: 182.6@18.9%
Deadlift
135X10
185X10
225X10
275X8
315X4X4sets
Starting back up on the deadlift.
7/8/2022
#2
Pulldowns wide
100X10
120X10
140X10
160X6
180X4X4sets
Close grip pulldowns
120X10
140X10
160X6X3sets
Overhead Press
60X10
70X10
80X10
90X10
100X8
Preacher Curl Machine
95X10
110X8,7
95X8,6,7,7,6
SS with
Tricep Pressdown
70X10X5sets
and
Machine tricep(Like a dip)
135X15
150X12,10,11
I'm going to do more work with the Preacher machine, it seems to be the only movement that really isolates the biceps for me. The girls were distracting me a little today, running into me with their tight yoga pants.
7/10/2022
Morning weight: 180.6@19%
3.75 mile run ~ 40 minutes
Bench
135X10
155X10
185X6
205X2,2
185X6,4,4,4
160X10
Trying to build the Bench back up.
7/11/2022
Morning Weight: 180.2@18.8%
More relaxed about this now as I have till Labor day to get it done. I'm actually eating more now and the BF is drifting down.
Good stuff! Starving one's self never really seems to work and unless once you've reached full depletion you do the re-feed thing. I feel that is not necessary for regular people not on tons of drugs.
Glad you've found what is working!
7/13/2022
Morning weight: 180.8@18.7%
Squat
135X10
185X8
205X6
225X4X4sets
185X8
Hammer Abd Crunch
105X11
110X7,5,5
SS
Calf Raise on LP machine
310X13
330X12,12,11
On the Squat ass to grass all reps paused.
Bench
135X10
155X10
185X7
205x2x4sets
185X4X3sets
165X8
A little better on the Bench.
7/15/2022
Morning weight: 181.8@18.9%
Deadlift
135X10
185X10
225X10
275X10
315X5,5,5,6
Went up a little bit. No question that little bit of extra protein everyday is making me feel better. I am not going to be eating enough for the next 7 weeks to really be able to get stronger but this is a pretty good compromise.
7/18/2022
Morning weight: 181.6@19%
Yesterday:
Bench
135X10
155X10
185X7
205X3 fail
185X7,4X5sets
Notes:
Lost the groove and so failed for 3 at 205 but overall a hair stronger than last bench session. The Bench is something that I definitely want to bring up, so right now just trying to keep it from slipping while we finish leaning up so we can take a run at it from a better base.
Today starting the final cut. Not too much damage over the weekend and now we have 46 days to get this done. And except for a business dinner there's nothing to get in the way. It has to be done by then as after that we shift the focus back to size and strength.
7/21/2022
Well I got the Covid. I knew there was something wrong when I slept for 18 hours straight. Weight is down to 176.8 this morning don't feel much like eating. Have to quarantine through Sunday. Probably next week wed get rolling again.
7/24/2022
Bench Press (all reps paused)
135X10
155X10,10,7X4sets,6
Curls
45X10
65X7X5sets
Just something to get going again. I've decided to do paused reps going forward on the Bench. I think it will force me to be more honest regarding the form. Also the tricep pump was shockingly remarkable.
Post Covid assessment. I've lost an appreciable amount of muscle. We'll get back to it starting tomorrow, but it's kind of shocking to me.
It'll come back quick! Just don't overdo it right off of the bat.Quote:
Originally Posted by Buckfever