Unexpected day off yesterday. I think I pinched a nerve in my back doing some mobility drill w/ 2 balls in a sock, which completely immobilized me, of course… today was legs, so I thought the movement would help things out, and it did, though I had to go light on squats and SLDLs. Weighed in at 222.
LEGS
walk
4.2, 3, 20’
seated curls
70 x 4 x 12
60 x 25
up on working or finishing set
DB lunge
12.5 x 12, 15 x 2 x 12
goblet squat
10, 15, 20 x 10
leg press
14 plates 50 x 10
leg ext
35 x 2 x 20
Iso leg curl
120 x 50s
DB SLDL
20, 25, 30 x 12
donkey calf
20 x 2 x 12
30 x 12
had wrong setting for first 2 sets
walk
4.2, 3, 30’
PUSH
DB Chest press
45 x 15, 50 x 12, 55 x 10, 60 x 8, 70 x 6
dropped the last rep of the last set w/ my left arm… came too far inside, so staying
Inc BB
135 x 6, 140 x 2 x 6, 135 x 6
stay
Bench
125 x 6 x 3X
Low cable raise
20 x 2 x 15
30 x 5
stay
Rev. pec deck
45 x 2 x 15
50 x 15
bb front raise
30 x 3 x 12
SS w/
db lat raise
10 x 3 x 12
stay
rope pushdown
60 x 12
70 x 3 x 12
stay
ass. dips
20 x 3
10 x 3
10 x 6
bent knee raise
2 x 16, 17
The pinched nerve acted up a bit on the back stuff… going to take 2 days off before my PULL workout.
Weighed in at 220.5, which is .5 above my goal… should work out nicely for my carb day.
HIIT yesterday, consisting of 4 bike sprints and 2 real sprints.
Weighed in at 220 today, which is my goal, but no measurements or pictures because I couldn’t find the tape and it was too cold to stand around shirtless… so going to ride this out another week and try to figure out goals and strategies. I got some ketosticks from walmart (which are made by bayer and cheaper than walgreens), so I’ll assess it in a couple days and see what input that provides. Today is my carb up, so it didn’t make sense to do it today.
I’m about 3 weeks late in reaching my goal, which isn’t bad considering thanksgiving, xmas, and nye.
PULL
walk
3.6, 9, 20’
DB deadstop rows
60 x 3 x 10
60 x 20
stay, didn’t feel honest enough in form
smith rows
130 x 4 x 6
I don’t like this machine as much… it has it on a slant
lat pull down
wide 110 x 8, 120 x 8, up
med 130 x 8, 140 x 8, up
close 140 x 8, 150 x 8 stay
db pullover
30 x 2 x 15
30 x 18
1.5 bb curl
40 x 3 x 8, stay
db hammer
20 x 8
15 x 8
20 x 8
only did 2 biceps, 'cause i’m getting stretch marks on my arms, and I don’t care about bicep size that much
hyper x
5 x 20
7.5 x 21
walk
3.6, 9, 30’
LEGS
Bent lying leg curl
70 x 4 x 12
70 x 25 partials
squat
225 x 3 x 5
140 x 10, 150 x 10
100 x 25
Had trouble hitting depth and not leaning forward on the first rep of 225, so I’d cut it short, get back up and reset, and hit quality reps. Right side of the lower back felt “off,” but not injured.
100 is to heavy… had trouble staying back. Not that 100 is going to hurt me, but I don’t think I’m getting the effect I’m looking for.
LEg press
up to 14 plates 70 x 10
leg ext
35 x 2 x 20
iso leg curl
130 x 55s
Chin
1, 2
DB SLDL
65 x 12
70 x 2 x 12
dropped it after 9 on the last set, picked it up and did 4 more… grip was limiting, so need to give myself more rest or not do chins
Chin
2
bent knee raise
17,16,17
walk
4.2, 3, 20’
PUSH
CHest DB
50 x 15, 50 x 12, 55 x 10, 60 x 8, 70 x6
inc bb
135 x 2 x 6, 140 x 2 x 6
stay
bench
135 x 6 x 3X
low cable raise
20 x 2 x 15
30 x 15
stay
Rev PEc Fly
60 x 2 x 15
70 x 15
bb front raise
30 x 3 x 12
SS
db lat raise
10 x 3 x 12
rope push down
60 x 12
70 x 3 x 12
stay
ass. dips
10 x 2 x 3
10 x 7
seated calf
25 x 3 x 12
feet inside
walk
4.2, 3, 25’
PULL
DB Deadstop rows
60 x 3 x 10
60 x 20, up
Smith Row
130 x 3 x 6
135 x 5
LAt pulldown
wide 120 x 2 x 8, up
med 140 x 2 x 8, stay
close 150 x 2 x 8, stay
db pullover
30 x 2 x 15
35 x 15
curl machine
27.5 x 2 x 12
30 x 12
up
db hammer
15 x 8
20 x 2 x 8
hyper x
7.5 x 2 x 20
got lazy on abs
weighed in just over 220
Carb day
Not skiploading though… I’ll give myself a couple hours w/ plenty of fruit, a good helping of pasta, maybe some waffles or cereal, and some light “dessert.”
Weighed in at 220, so I need to adjust.
Measurements
waist 39.5
arms 14, 14.25
chest 43
legs 25.5, 25.125
calves 16.5, 15.75
neck 15
Interview yesterday went alright… wore my suit for the first time in a about a year and the pants were falling off me. My belt also no longer fits and barely kept my pants up. You think all of that would have added to my confidence, but I felt my posture was off and I didn’t quite exude enough confidence in the interview. Part of it was physical; I had just finished 3 days in a row of LPP and did a 30 min. bike ride to the interview, so my upper back just felt exhausted. On top of that, while I have the skills for the position I interviewed for, I clearly lacked the knowledge; additionally, I’m feeling kind of beat up by the job hunting process, so there’s the whole psychological aspect to it. But it went well all in all. It lasted over an hour and they said I am “clearly a smart guy,” so things aren’t bad. I still need to complete a requested research/writing sample by the end of the day.
New Macros
Coming down 10c on workout days and 12c on non-workout days… not a huge change, but hopefully enough, as it’s a caloric change as well. I tested myself w/ some keto strips the other day and nowhere near close.
Training days
Meal 1 - 45mins pre workout: 40p,25c, 8f
Intraworkout : 15g BCAA mixed in 2L water
Meal 2 - (DIRECTLY POST WORKOUT) : 50p, 50c.
Meal 3 : 40p, 10f
Meal 4: 30p, 15f
Meal 5 : 30p, 15f
Meal 6 : 40p, 12f
Off days
Meal 1 : 40p, 15f
Meal 2 : 40p, 25c, 10f
Meal 3 : 40p, 15f
Meal 4 : 40p, 15c, 10f
HIIT ON BIKE 2x/week
Meal 5 : 30p, 15f
Meal 6 : 40p, 8c, 12f
I should probably step up the HIIT, but it’s just more damn time.
Off of poor sleep
LEGS
seated leg curl
70 x 4 x 12, 70 x 25 partials
stay
squat
145, 150, 155 x 10
95 x 25
Was supposed to put up 225 x 3 x 5, but I got it up and knew my back wasn’t having it. IT could have something to do with bent lying leg curl last time, which tightens up the back a lot more than seated. Don’t really need to deload. I might stick w/ 10s next time and try 225 again or deload then.
leg press
16 plates x 10
leg ext
35 x 2 x 20, up
iso leg curl
140 x 55s
DB SLDL
65 x 12, 70 x 2 x 12
Made sure to focus on my weak ham/glute
2 chins
bent knee raise
3 x 17
2 chins
PUSH
walk
4.2, 3, 20’
chest db press
50 x 15, 55 x 12, 55 x 10, 60 x 8, 70 x 6
inc bb
135 x 2 x 6, 140 x 2 x 6
easier, but still staying
bench
145 x 5 x 3 X
135 x 3X
missed the last rep on set 5, so go down
low cable raise
20 x 2 x 15, 30 x 15
rev. pec deck
40, 45, 50 x 15
b front raise
30 x 3 x 12
SS
db lat raise
10 x 3 x 12
rope pushd
60 x 12
70 x 3 x 12
stay
dips
10 x 2 x 3
2ish, 3 ish bw… I need to work on my balance, as I don’t think strength is the issue
walk
4.2, 3, 30’
donkey calf raise
30 x 12, 30 x 2 x 10
baselined weight at 220 today
PULL
DB deadstop row
60 x 2 x 10, 65 x 10, 60 x 20
stay
smith row
130 x 2 x 6, 135 x 2 x 6
up
lat pulldown
wide 120 x 8, 130 x 8, up
med 140 x 2 x 8, stay
close 150 x 2 x 8, stay
db pullover
30 x 2 x 15, 35 x 15
1.5 bb curl
40 x 3 x 8
up or stay
machine curl
27.5 x 12, 30 x 2 x8
up
hyper x
7.5 x 20, 10 x 20
stay
bent knee raise
16, 2 x 18
weighed in at 219, so the small carb cut seems to be working
Trying not to focus too much on going up as I am on reducing rest. I was good in the beginning, but slowed down.
LEGS
lying leg curl
80 x 4 x 12, 80 x 25 partials
stay
squat
145, 150, 160 x 10, up
95 x 25, up when doing just 10s
squat press
16 plates x 10
back off set w/ 14
shouldn’t put my feet too far up
2, 1 chins
leg ext
35 x 20 ind
70 x 20 both
iso leg curl
150 x 50s
DB SLDL
70 x 3 x 12
2 chins
seated calf
3 x 12
outside x 1, inside x 2
2 chins
HIIT yesterday from some youtube vid. It only allowed 15 seconds between sets and was a combo of burpees, knee highs, body squats, mountain climbers, sit ups, and back extensions. The sit ups and mountain climbers are where I am lagging, but it was nice to try something new.
Only got 5 hours of sleep for some reason… weighed in around 218.5, so I think I may cut another 5g carbs halfway through this week.
Loaded for 6 hours today, no measurements. Also walked for about 40 min.
Did my old PULL 2 routine to get some extra leg work in and see how my strength has changed. Also focusing on keeping shorter rest.
Leg PResss
8,9,10,11, 12 plates x 20
Did 25 on the last set because plates kept falling off.
3/4 Inc DB press
55 x 3 x 10, 60 x 10
a little weaker
Decline Smith press
90, 80 x 12
80 x 9
Quite a bit weaker… when I last did it, it was 90 x 3
Pec Deck
30 x 3 x 15
easy
DB PRess
40 x 10, 45 x 6
Missed it, but sometimes I miss this one
Bentover lat
10 x 15, 15, x 3 x 15
not bad
lat machine
5 x 25, 7.5 x 2 x 25
easy
v-grip pushdown
100 x 3 x 12
no too bad
lying db ext
10 x 10, 10 x 3 x 12
easy
donkey calf
30 x 3 x 12
deload
PULL
Worked on shorter rest times, about 1 min.
DB Dead stop row
60 x 3 x 10, x 20
Could go up, but staying to get my left shoulder up. My girl was hugging me and noticed my right side is a lot more developed.
Smith Row
130x 4 x 6
Should have moved up, but forgot to add weight
Lat pull
wide 130 x 2 x 8
med 140 x 2 x 8
close 150 x 2 x 8
stay… focusing on strengthening the left shoulder
DB pullover
30 x 2 x 15, 35 x 15
1.5 BB curl
40 x 3 x 8
up or stay
DB hammer
15 x 8, 20 x 2 x 8
stay
hpyer X
7.5 x 20, 10 x 22
45’ walk home
weighed in at 219.5 this morning
I switched my push and my legs because my patella was bugging me. Could be all the extra running I’ve been doing in my HIIT, or the added explosive sprints. Either way, I’ll have to dial it back a bit.
PUSH
chest db press
50 x 15, 55 x 12, 60 x 10, 60 x 8, 70 x 6
inc bb
135 x 2 x 6, 140 x 2 x 6
bench
140 x 6 x 3X
low cable raise
20 x 2 x 15, 30 x 15
stay
rev pec fly
60 x 2 x 15, 70 x 15
bb front raise
40 x 12, 30 x 2 x 12
SS w/
db lat raise
10 x 3 x 12
40 is too heavy on set 1
rope pushdown
60 x 12, 70 x 2 x 12
dips
10 x 3, 10 x 4, 3
bent knee raise
18, 17, 18
weighed in about 217.5
Weighed in at 216.5, so the extra running must have sparked something…
LEGS
lying bent leg curl
70 x 4 x 12, x 25
could maybe move up on 1 set
squat
200 x 3 x 5, 150 x 10, 155 x 10, 95 x 25
leg press
worked up to 16 plates x 10
backoff 15 x 10
leg ext
70 x 2 x 20
iso curl
160 x 50s
db sldl
70 x 3 x 12
seated calf, double
45 x 10, 8, 14
Still no job…
Load day
no hiit yesterday
weighed in at 216, so about 2.5 of loss, which is odd, considering I only decreased carbs by 5g. my HIIT was more intense this week, so maybe that’s it.
measurements
chest 42 7/8
neck 14 7/8
arms 14/ 14 3/4
waist 39.5
thighs 25.5/24.75
PULL
deadstop DB row
60 x 3 x 10, x 20
Smith row
130 x 2 x 6, 135 x 2 x 6
up
lat pull
wide 130 x 2 x 8
med 130 x 8, 140 x 8
close 150 x 8, 140 x 8
different pulldown that was tougher to pull
db pullover
30 x 2 x 15, 35 x 15
up
curl machine
30 x 3 x 12
up
db hammer
15 x 8, 20 x 2 x 8
trouble getting a pump on the bi’s today
hyper x
10 x 2 x 20
bent knee raise
3 x 18