And flexibility!!!
Woke 177.9, new low by 1.6 lbs. You know you’re in the diet zone when you can eat like I did yesterday (satisfied) and drop a # like this. Now down 30 pounds from the start. That’s 3 days in a row in 170s. Safe to say I’m there.
Still, 175 is the number, but I’ve met the goal. I’ve got 3 trips in the next 3 weeks, so I’ll diet when home and smartly enjoy myself when on the road. Goal is to remain in 170s. Late July is the Hawaii trip, then it’s time to grow, slowly.
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Well done, brother!
I’m jealous that you’re able to do this without being OCD about your food. I also don’t know how you survive on low carbs. After about a day and a half of low carbs, I get this deep hunger (usually in the evening) that can only be satisfied by carbs.
Thanks J! Stoked to be here, finally.
I’ve always managed low carb well. Actually, I feel BETTER on low carb. Better bowels, no stomach/bloating discomfort, clear thinking, etc. Now, that’s low carb, not zero carb. I’m not a fan of zero carb for longer than about 2 days to shock the system. Carbs are necessary in my opinion, even though some seem not. I perform better with 50-100g per day, minimum, with is more like 100-150g when you count trace sources.
My secret is to go long periods without them when I see an opportunity though. So, say I skip them at dinner, then have a carbless breakfast and lunch the next day, then allow 50g rice for dinner that night. I’ve gone 23 hours no carb, but 8 of it was sleep, that I didnt even think about. Little hacks like that help me make it to the finish line.
Full body workout today:
WO 2: 5x8
Front Squat
Flat DB Bench Press
Pullup
DB SLDL
Those front squats will prob be light pin front squats right at or above parallel. Cant piss back off with all the stuff I have coming up. Will test out warmups. Obv DB SLDL will be light, and more rehab weight than anything.
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6/8/2019 - WO 2 - 177.9 (new low, 1.6)
Warmup
Pressups, planks, arm circles/stretches, rolling, band shoulder series
Pin Front Squat
75x3x8, 85x8, 95x8
-with-
Flat DB Press
70x4x8, 60x8 (3 sec ecc, pause)
-with-
Weighted Pullups
18x3x8, 18x7, 10x8
-with-
RDL
75x3x8, 85x8, 95x8
1.5 hour yard work
So, warmup with just barbell on pin front squats, had some back tightness but no issue. Went to 95, and had some pretty serious tightness. Back down to 75 for my first set, had moderate tightness, but as I worked through the sets it completely went away. Just had to find the right weight to begin with. Hard breathing for this one. Legs are strong though, obv weight was not a challenge, but back is not ready to do more than where I’m at right now, which is fine with me.
Headed out of town until Wednesday. Might try to do one workout. Might not!
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What happened to this?
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Decided to do this full body undulating rep/set routine.
I like to force multiple programs together so I would’ve combined the bodyweight leg training with the new stuff for upper body.
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Maybe I will, instead of doing the weighted lunges…
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Hey, man, I’m reading a log about pain and taking it easy, and making modifications and I can’t help but see the similarities to myself.
If Paul Carter says we can build big legs without weights then who are we to argue? I think we’re both in a pretty good place to give that program (or at least parts of it) a shot.
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Nuff said. I’ll replace the weighted lunges with thr BW lunge challenge. 125 next week. Great idea to stick with it, thanks.
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6/9/2019 - 177.7 (new low, .2)
Ok, out of town until Wed. Will be some questionable food and drink choices, but I cant deprive myself being goals are met. Of course I’ll watch closely and not gorge, but I’m going to eat and drink well.
Will not workout while I’m out. Going to use this as a deload/recovery opportunity… Will do rehab stuff.
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Go gorge yourself! It might rev up your metabolism and get you to 175 by the following Wednesday.
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True! Ok, cake and transfusions everyday. 
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Checking in. I’m eating and drinking like a total jackass @Frank_C you’d be proud.
Did a hotel woekout yesterday:
150 reps of each in circuit fashion, sets of 10-20 reps
Incline DB - 45lb DBs
Chest Supported DB Row- 45lb DBs
BW lunge
Curls, diamond pushups
Going on 8 mile hike today. That should help some.
Having fun though. Will reset tomorrow and work down to 175. Wont take long.
Current state carbed up Haha
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6/12/2019 - WO3 - No weigh in
Warmup
Planks, lunges and arm circles/stretches
Low Handle TBDL
135x4x10
-with-
Band Resisted Feet Up Ring Pushup
Purple x 10, 9, Red x 10, 10
-with-
Chest Supported DB Row
44x2x10, 62x2x10
-with-
Weight + Orange Band Lateral
4x10
32 min inc treadmill walk
Got back today from 4 day work trip, exhausted. Did something to get blood flow moving. Got to 185 on TBDL, but back not ready for it. Went back down to 135 for the sets. Will bump to 155 or so next time and keep stair stepping my way up.
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Going back to upper/lower. Full body just isint jiving. Feel like I’m just exercising. Need more volume per body part per session. Simply put, U/L has been very effective the past 6 months, and I enjoy it.
So here’s the plan:
Upper 1:
Axle OHP
-with-
Row/Chin alternating
3 rounds
Band Resisted Feet Up Ring Pushup
-with-
Band + Weight Lateral
-with-
Barbell Curl
Lower 1:
Front Squat
-with-
Abs/Core
3 rounds:
DB SLDL
-with-
SL/Bilateral Glute Bridge
Upper 2:
Low Incline Axle Press
-with-
Row/Chin alternating
3 rounds:
Single Arm KB OHP
-with-
Band/Weight Bent Lateral
-with-
Skullcrusher
Lower 2:
Track Work (run/sprint etc)
Lunge Challenge
Abs
Band Leg Curl
4 weeks: 6, 12, 20 true drops
4 weeks: R/P 20-25
4 weeks: 8, 8, 8 true drops
See if I can stick with this. Fronts will be rehab weight as I work back up. Not going to TBDL yet. Too soon.
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6/13/2019 - Cardio - 181.2
42 mins inc treadmill walk
Still shedding thr weight gain and water from the trip. Should be back on track by Saturday AM.
6/15/2019 - Upper 2 - 179.2
Warmup
Arm circles/stretches, lunges, band shoulder series, full bridge+glutes
Low Inc Axle Press (quick drops)
25x2x6, 55x6, 75x6, 105x3, 135x3, 155x6, 175x6+125x10+75x16
-with-
Pullups
2x10, 1x13
-alt with-
KB Row
44x10, 62x10, 80x15
Giant set:
Single Arm KB OHP
44x12, 10, 10
-with-
Orange Band + Weight Bent Lateral
15x3x20
Lying EZ Bar Extensions
55x3x20
Axle Curl
25x75+25
I forgot how challenging proper drop sets were, damn. I’ll adapt and push harder. Think I pussed out a bit on both drop sets. Enjoyed this workout. Did not kill myself, but felt thoroughly worked.
Ate like a jackass today though. Huge fajitas at Mexican restaurant with 4 dos equis ambers. They just fall down my throat when off draft at mexican mexican restaurants. Then we head to movies to watch Aladin, and I planned to get nothing, on purpose. Well my wife and one of my daughters wants popcorn. They order a large. I eat 1.5 large buckets to myself (free refills). That’s 1,500 calories just in popcorn 
On a positive note, looked good in the mirror today. Will work the diet hard this week. No reason I cant see a new low Thur or Fri.
Oh well. Will crush it at the track tomorrow and have a low cal day.
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I fell apart tonight, too. 
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