12/22/2021 p.m.
Pullups
4,3X6sets
1 minute rest
T-bar Rows
70X25
80X15X5sets
2 minute rest
Curls
65X7X5sets
1 minute rest
Really wanted to deadlift but the erectors and abs are still sore from the Squats, got to wait.
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12/22/2021 p.m.
Pullups
4,3X6sets
1 minute rest
T-bar Rows
70X25
80X15X5sets
2 minute rest
Curls
65X7X5sets
1 minute rest
Really wanted to deadlift but the erectors and abs are still sore from the Squats, got to wait.
12/24/2021
weight: 190.4 @ 20.8%
Last night Christmas work dinner, fillet and bourbon. We ate.
Deadlift
125X10X10sets
1 minute rest
Way behind on the deadlift, still conditioning.
12/24/2021
P.M.
Overhead Press
65X10X10sets
1 minute rest
Just got that last rep.
12/25/2021
189.6 @ 20.7%
I need to just slowly chip away at this thing, the goal is clear to pack on as much muscle as I can and lean up without having to drop 17 lbs and lose muscle along the way. I think the way there is to cut while focused on lifting instead of using high volumes of aerobics to cut weight. So that will be the plan.
12/25/2021
Pullups
5,4,3X5sets
T-Bar Rows
80X10
95X10
120X7,7,7,9,8
Curls
70X9,8,7,7,6
1 minute rest
Slow and steady!
12/25/2021 p.m.
Bench Press
135X10
155X10
160X8,7X4sets
150X8
2 minute rest
A buddy of mine who kind of got me inspired here with this latest push has just exploded in size. He's a lot younger than me, but still I asked him what he's doing and he does 3 sets 15 reps then 12 then 10. He does 2 supersets and finishes with a tri set. 1 minute rest between supersets/trisets. So that's 6+6+9 = 21 sets a workout. 5 days a week. It just seems like so much more than what I'm doing, but I guess as long as I'm making progress, I'll stick with the program as is.
Christmas bench press awesome.
Morning Weight:
190.4@21.1%
Paying for 3 days of indulgence. I'll do intermittent fasting till next Friday and I have a 5.5 mile hike over rough terrain on Wed with a friend. Friday and Saturday will likely be a couple more days of indulgence so we want to have pulled it back going into it. And then the plan will be to tighten the meal plan just a hair so that the weight slowly drifts down using the weights as the primary focus.
It's proving essential to be able to drop down to the basement and grab a movement. I need to add a tricep movement at home because I've not been getting to the gym except for the Squat day.
12/26/2021
Squat
135X12
185X8
205X6X3sets,4X4sets
Calve raise on LP machine
250X20,20,18,17
Superset with
Hammer Abd Crunch
65X23,14,13,11
2 minute rest
12/26/2021 p.m.
Overhead Press
70X10,10,10,12,10,9,8,7,8,7
1 minute rest
I know it's light weight, but I was pressing with authority. Definitely improved. Thought about triceps at the gym this morning and at home after the pressing, but things are going well and I'm going to stick with what I'm doing here.
12/27/2021
189.8 @ 21%
Got through Christmas ok, could of been worse. The 3 days of doubles helped. Need to take the day for recovery, got to be tight on the meal plan. Will take this one day at a time, next goal just to break below 189.
12/28/2021
191.8@21.4%
Went to bed early but kept having to get up to drink water so clearly dehydrated. Weight is a little concerning, I'm guessing I did more damage than I figured over the holiday but it's just showing up now.
Yesterday I followed my cutting meal plan +1, with the +1 being one more item. Yesterday the +1 was a provolone sandwich with fiber bread and mayo. I'm going to stick with this as I don't want my weight to get away from me. I have 2 more days of indulgence, New years eve and New years day. Really want to get through the weekend without any more damage.
12/29/2021
192.2 @21.2%
Jesus I can't seem to stop the bleeding. The only silver lining is that my lean mass is only 2.56lbs away from my summer goal. And I'm responding well enough that I'm sure I get there. This does remind me a little bit of when I was younger and would have a hell of a time staying under 200lbs when I hit the weights. At soon to be 61 I for sure want to keep myself lighter and I want to stay close to the goal of coming in at 182 ripped for the summer. I'm on the new meal plan now for 2 days only so I need to be patient I think we'll turn the tide here soon, I don't think we need to go to the cutting meal plan from here. We'll assess further after 10 days on this meal plan.
Took 2 days for recovery, back to the weights today. Have to work a bit midday so the 5.5 mile hike pushed out to Friday.
12/29/2021
Bench
135X10
155X10
165X8,8,7,6,5
150X9
2 minute rest
12/29/2021 p.m.
Deadlift
130X10X10sets
1 minute rest.
I think that I'm now conditioned enough to Deadlift on Wed and Squat on Sun. I think I moved up a little too fast on the Squat. I'm going to slow that down a little.
Buck,
Take this with a grain of salt but IMO there’s no way you added even 2% BF in that short of a period of time. A majority of scales can’t compute variation of water to muscle density and they’re always off. Secondly, progression is never linear. Take it from my life, come down from almost 400 and I’m now 237 on a good day. My loss would look similar to the S&P 500 before the crash. Up and down, up and more down….little more down and then bam! I’d ride out WEEKS of sticking within the same fucking 4-5 pounds. The trick is to keep doing what you’re doing; keep progressing in the gym and your caloric expenditure at rest will raise as you gain more and more momentum in the gym.
The key is to just not stop.
Maybe consider stop looking at the scale for a week or two. I think you’d be surprised how relative stress and cortisol have to holding water weight (or weight in general)
Last one I promise - if you aren’t taking weekly pictures at the same time every week the scale is going to absolutely mind fuck you. Take week one vs week four and compare. Going off the scale alone will make you crazy. It’s ONE tool to use as a gauge; however photos and measurements will always remain kings in judgement of progress.
In your corner my guy. I’ve been where you are.
Appreciate the support!Quote:
Originally Posted by Preston
12/20/2021
190.6@20.9%
12/21/2021
morning weight:
193@21.4%
That after 4 days on the new meal plan. I am definitely not overeating now, although I might today and tomorrow. After that it will be smooth sailing. I'm going to remain patient on this and stick with this meal plan for 10 days. And if things don't stabilize I'll remove one serving from the meal plan. 3 days off so should get some good work here.
12/31/2022
3.5 hour hike over rough terrain ~ 4 miles
1/1/2022
Morning weight:
190.2@20.9% probably dehydrated from yesterdays hike.
Slight impingement on right shoulder blade, got to work that out today, stretching and traction at home.
1/1/2022
14 minutes traction to work on impingement
Pullups
6,4,3X5sets
T-bar
97.5X15,15,12,10,10
Curls
70X9,7 Too heavy
65X7,6,6,6,6
1 minute rest
1/1/2022 p.m.
Overhead Press
70X15,13,12,10,10,10,10,7
1 minute rest
Burned them out pretty good. Handled 70lbs well, we'll go to 75 next time.
Slower and steady.
1/2/2022
Morning weight:
190.4 @ 21.2%
Alright through the holiday feast, time to get rolling.
1/2/2022
Squat
135X10
185X10
205X10
225X5X5sets
185X10 (Focused on stretching into the bottom)
Calve Raise on LP machine
255X24,21,20,17
Superset with
Hammer Abd Crunch
70X23,14,11,8
2 minute rest
Notes:
After the last workout I thought that I had moved up too quick on the Squat. Today 135 felt horrible and 185 felt worse. But when I got to 205 it felt a little too good so I thought I would try sets of 3 at 225. 5X5 went ok. Shoulders are tight, really tight all over. I don't know, when I started I thought if we could get to 185 for five sets of 10 that would be ok. No agenda just put on muscle and down the road add aerobics and lean up. But the weights a longer commitment 7 months not 7 weeks.
Get control of the meal plan now, today! What I want is a very very slight deficit. That's all.
1/2/2022 p.m.
Bench
135X10
155X10
170X6,6,4,4,5
150X11
2 minute rest
Overhead Press the day before Bench is not the best programming. I like the deadlift at home on Wed and the Squat early at the gym on Sunday when hardly anyone is there. I think 3 times every 2 weeks for the upper body movements. 13 workouts every 2 weeks. No time for cardio right now.
1/3/2022
Morning weight: 191@21%
We're averaging ~ 151 lean used to be ~ 154.
Need to gain 3lbs of muscle and lose ~ 12lbs of fat.
1/5/2021
morning weight:
191@21.1%
Weight seems to have stabilized, at least it's not climbing. We'll stick with this meal plan and see if it starts drifting lower in a week or so.
1/5/2022
Deadlift
135X10X10sets
1 minute rest
Sticking with the 35s to add a little deficit.
Slower and steady.
1/5/2022
#2
Pullups
7,4,4,4,4,3,3
T-bar Rows
100X16,13,12,9,8
Curls
65X10,8,7,7,7
1 minute rest
Lots of traction and stretching, impingement is improved.
Hey Buck,
Are you doing any form of cardio? Sorry if I didn't go back enough pages but I haven't seen you mention it. Curious if you aren't, if you'd add 30 minutes of walking (split up however you want / or all at once) will affect your goals. Cardio doesn't have to be HIIT or the stairmaster...hell on your knee's.
3 small walks per day if possible post meals will also help regulate glucose and insulin sensitivity. FWIW.
Usually I do a lot of cardio, at least 45 minutes three times a week and it's vigorous. For instance 20 flights on the sledding hill with a 40 lb vest and last Summer I did a bunch of runs in the 6-9 mile range.Quote:
Originally Posted by Preston
I'm not going to any cardio here in the short run. My focus is on packing on as much muscle as I can and quite frankly I'm having a hell of a time recovering from the weight workouts. Also realistically I just don't have the time. I'm barely able to get the weight lifting programming in, having to do doubles on my days off.
Your point is valid, just not right now.
30 minutes of total stretching today consisting of 20 minutes of traction and 10 minutes of neck hanging.
Been getting impingement radiating to the right shoulder, but it's not he shoulder because when I do the traction the shoulder pain goes away completely. I need to make this a priority going forward. I'm going to log it for accountability.
Solid copy on all. I hear you on the recovery as well.Quote:
Originally Posted by Buckfever
1/7/2022
Morning weight:
190.4@21.1%
Took a look at my macros and the meal plan calories are right at 2400 with the carbs @ 40% which is fine but the fat is a little too high and the protein a little too low. I need to cut the desert a little and I need another serving of protein. Just a minor tweak.
1/7/2022
Bench
135X10
155X10
185X4X4sets, 3X3sets
2 minute rest
No pump set thought that was plenty of volume.
Would you be willing to share your macros?Quote:
Originally Posted by Buckfever
1/7/2022
#2
Overhead Press
75lbsX10X10sets
2 minute rest
Upped the rest to 2 minutes, I did not want endurance to be the limiting factor. Never really liked it before, but I found the groove on pressing and I really like it now.
Now keep in mind I'm not measuring this stuff everyday so it's approximate but yesterday wasQuote:
Originally Posted by Preston
Calories Carbs Fat Protein
Totals 2,378 224 102 139
Your Goal2,400 240 80 180
Remaining22 16 -22 41
I'm shooting for 40:30:30
So I need another serving of protein and one less serving of fat. Small tweak.
Intermittent fasting eating in a 3 hour window, 3 meals 5:30 7:00 and 8:30
1/7/2022
Stretching.
Yesterday and today totals:
Traction: 48 minutes
Neck hanging: 17.6 minutes
1/8/2022
Well it seems pretty well impossible to hit the protein target without whey. I did a pound of chicken breast yesterday and wasn't even close.