Scary! The base cases are different: I wanted everyone to be cool with me failing a class; your dream is about nailing the class.
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I forgot to add that I woke up before they sent in tarantulasā¦ never solved it 
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Gap day 1
Paused squat: 4x2-185lbs, 4x1-195lbs, 3sec pauses, really focus on moving the bar with as much force as possible
Good mornings: 3x6-135lbs
leg extensions: 4x7-70lbs w/10sec eccentric
abductor machine: 3x20-75lbs w/1min rests
Later upper body session with CC
DB bench: 1x5,7,8-50lb dbs
DB incline flyes: 3x10-20lb dbs w/2sec pause at bottom
lateral raises: 4x7-12.5lb dbs w/5sec eccentric
- good workout- squats felt strong but focusing on āfull forceā really drained me so rest of it wasā¦ well dead and ended up with āsquat brainā after, the upper body stuff was boring, but was rare chance to meet up with CC and drag him to do something more active
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Gap Day 2
Lunge: 2x10 total-135lbs, 2x16 total-115lbs
Tricep pushdowns: 3x(12-32lbs+15-27.5lbs)
Cable rows: 2x16, 1x9-55lbs
JM press: 3x15-20kg, 1min rests
- quick and easy to get blood flowing after heavy work yesterday, felt decent and pretty happy with lunges all things considered
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It seems that the bruise on my had has spread
Iām really confused because it feels like a bruise but idk how I managed to bruise the back of the finger
Any possibility that itās broken?
No. There wasnāt any snap. The bar rolled in my hand when I was lowering it
Iām thinking I pissed off a tendon
Gap Day 3
50min eliptical
- got HR up and felt great
@Brant_Drake as someone who comes up with dishes and menus, I thought youād appreciate this
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Gap: day 4
Paused squat: 3x5-155lbs, 2x4-165lbs, 1x3-175lbs all beltless
Db bench: 2x25-25lb dbs
Abductor machine: 3x20-80lbs, 1min rests
Adductor: 3x10-50lb, 1min rests
Leg extension: 3x5-105lbs, 3x6-100lbs
Cardio: 20min easy on bike
- legs sore from lunges but felt good enough to squat- they felt solid and easier than expected, rest of it was fine
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Week 1: Day 1
20min bike
20min eliptical
10min incline treadmill
- good moderate intensity session, got HR up and blood flowing
Coach gave me programme last night. Itās less volume than I was doing. I sent him what I had been doing and he said that I was doing junk volume and would be better at least starting off doing less
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I like the direction your coach is going with this. Theyāre handling nutrition too?
yep.
110g protein, 225g carbs, 50g fat
This basically lines up with what the dietician I saw in undergrad, and the nutrition coach I previously saw gave, so thereās convergence
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Are they giving more instruction beyond macros? A meal plan/structure, progression toward a goal? And, of course, if all of this is protected, I understand not sharing it.
he does macro tracking, and will give guidance if I struggle or have questions. I donāt like meal plans. I am also a very structured person with my eating already. My issue is resisting impulse āheat of the momentā snacks/purchases/at parties that deviate from my planned intake. Ive been doing a lot better in this regard
He is going off of the calories told him I am maintaining on. His plan is to keep me here for 2-3 weeks, then starting a slight deficit, then once I hit goal weight, going into a slight surplus
Have you let him know about this? Sometimes, these folks have some pretty solid strategies/techniques. And totally tracking that youāre structured with your eating already: I was just more curious if this person had a specific method they were having you implement. Like, if you recruit Jon Andersen, he does small meals every 2-3 hours, whereas I know some folks will prescribe IF and one big meal. Really happy to see you getting some coaching.
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I put it in my intake form, but he didnāt seem too concerned. I think Iāll send a separate email about it today
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Week 1: Day 2
Squat: 3x6-165lbs
Bench: 3x8-95lbs w/ 1sec pause
abductor machine: 3x10-105lbs
DB rows: 3x10/side-50lb db
tricep pushdowns: 3x10-35lbs
- was feeling pretty shitty going in but went fine, glad to have some lighter workload- went by quickly, paused bench is harder than I remembered. I hate itā¦
@T3hPwnisher His response was that I should not make a big deal out of slip-ups and adjust macros the best I can for the rest of the day. This is roughly what Iāve been doing, which I think is why Iāve been more adherent.
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Week 1: Day 3
Paused deadlift: 1x4-225lbs, 2x4-215lbs (supposed to be 215, 205 but 215 felt good)
paused bench: 3x4-105lbs
lat pulldown: 3x10-60lbs
leg extensions: 3x10-90lbs
30min pilates with cohortmate (in place of perscribed coreworkā¦ this shite never gets easier)
- felt decent but paused deadlifts are just HARD- 225 is light, but having to pause makes it feel so much heavier, rest of it went quickā¦ except for the pilates
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OMG yes!
I want to get into molecular gastronomy, so this would be perfect.
I need to start doing some more formal training into cooking overall. intuition is great, but I wonāt get much further