Lots to unpack here. That weigh in. So yesterday I had a friend/customer playing in the Wells Fargo Championship Pro-Am, so me and a big group went out to follow him. Well, it turned into a huge buffet, several frozen transfusions with floaters on top + beer. I do not regret, we had an absolute blast. So that’s why the weigh in is high. Full court basketball is so damn hard, was also 88* outside, and I had a slight hangover. Played my butt off, but it hurt, and it’s going to hurt worse tomorrow. So, wobbling around, I get home and I’m supposed to do TBDL and RFESS. No way I was hitting real sets. So opted for a bunch of volume work. Still hard as shit, as my groin and legs were dead from the bball. Got through it, and here i am on the couch brain dead. Hope I can get out of bed tomorrow.
Mixing in variety like a random BB game is awesome for you. Also, you’re looking way leaner than I am. That’s a serious taper from your shoulders to your waist, I need to learn to spread my lats like that…
My weight has recovered from my vacation, though, only took 4 days to get back to where I started a week and a half ago…
Good stuff. I diet by way of carb manipulation, pretty much exclusively. So if I’m depleted, and I have a big carb day, there’s going to be a big scale jump the next morning. But just like it came on, it comes off quick!
I’ve always been a back guy. Lots of chins, rows and deads have treated me well.
This new bent over band/weight lateral I’m doing, for high reps, has resulted in some serious rear delt growth. I suggest try it!
I’m jealous of these aspects of your week. Great stuff. How many people our age can tie one on one day and play full court basketball for 90 minutes the next?
My guess is “not many”. And if they do then their level of play is garbage.
That’s why I train - to look awesome and maintain my athletic abilities. I’m going to bet pissed if I can’t still dunk when I’m 40.
Yeah, my back has always been one of my strongest areas, but it tends to grow thick instead of wide. I expect I could still deadlift 475, and last time I tried to max chinups I was able to knock out 25 at over 200#. Still, I can’t hit that kind of width… Maybe I need to look into that clavicle lengthening surgery…
Woke up 186.6 this morning. It’s been a hit and miss diet week. Wednesday was a clear step backwards, but totally worth it. Thursday was back on track. Friday was average at best. Had a massive steak and potato lunch. Probably BLEW whole budget there. It was a fatty perfectly cooked ribeye steak too (so delicious). I did however stay VERY active all day, so mitigated some of the damage. So, here I am, 186.6. In a good place. I do need to start settling in the low 180s though. I need to take a step forward. It all comes down to accountability, and it’s time I get a little more serious and make better choices. Not anywhere close to time to panic, as I’ve got 2.5 months left to hit goal, but, I need to tighten up. Pun intended.
Also, Thursday’s basketball and volume workout. Too much. I’m sore as fuck. I should have just worked up to a top set and let that be a day. I dont think all that volume nudged me forward. But who knows. At least all that did burn some cals.
It was a better than average day, it was an amazing day Iron.
You needed it after the big day Thursday.
And I think it worked out very well for you. You’re sore, just tell yourself that all the nice steak is being transformed to nice muscles.
Sometimes it’s good to stay at maintenance for a few weeks, letting the metabolism rise a bit again, before entering the last phase.
However, I can tell I’m a bit softer. It’s ok though, im not far off recent peak.
I have a date night tonight too with my wife. Have to manage dinner and a movie (seeing Endgame) without going calorie crazy. I’ve got my plan in place though.
Double marinated chicken breast sandwich with greens salad (from a little local restaurant we love). Then medium popcorn and cherry coke zero at movies.
Getting ready to do big workout with a long walk and will skip lunch.
That made my mouth water. I had an 8 oz KC strip last night, and it was delicious, but it wasn’t a ribeye and it wasn’t nearly big enough… I did hit 181.0 this morning, though. Less than a month and I switch to maintenance calories!
Struggled with rep 6 of 125 last week, and rep 8 went up better this week. Strong workout, strength/endurance surprised me. Ready to move to 5x12 on chins. PR for sure.
I don’t understand how a ribeye has so many calories. They’re delicious! I think they’re my favorite steak but they piss me off when I’m counting calories.
Yeah, there’s more than one choice for ribeye in the myfitnesspal app, but most of them have nearly as much fat as protein. When a 12 oz. steak has 50 grams of fat and 80g of protein that’s almost 800 calories for the steak alone, and I prefer to go for a 16 or 20 oz steak when I’m not thinking about calories, so you’re talking well over 1000 calories. Add a loaded baked potato and some dinner rolls with butter and there goes your whole calorie budget for the day…
Managed cals/activity well yesterday. Woke up 186.0. However, I am STILL super sore from Thursday’s shenanigans. Hoping that after rolling and warming up squats wont feel like death and weak. Sometimes when like this I’m super strong. We’ll see.
Going to have a strict day of eating and a lot of activity and see if I can push down into 185s. I travel Wed/Thur for work, which always means decadent food/bev. However, I am going to set a challenge for myself this week: 184.0 by Sat AM.
45 min incline treadmill walk - pushed it some here. Said I burned 420 cals.
Ok, I was not recovered from my Thursday escapade. I have to be smarter than doing all that junk volume. Let’s call it like it is. I am tight as shit from it, and getting into a squat was like prying open a pecan. Hard. Had very little pop/strength, but, as I progressed through all the warmup sets, I got a little more loose, and a little more stronger/confident. All in all, it was a damn good workout. One thing I’m happy with is im walking the walk with quality reps. As seen in the video, rep 15 looks just as good as rep 1. Maybe better because I was loosened up. Rep 1 was the hardest of the 3 sets! Good one to start the week with.
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