Atlas Hugged: On the Fat Side > Well Rounded

Training Training Logs
361

Took a week and a half off because I was traveling and didn’t have access to a gym. Technically, it was only a week, because I didn’t do any rest days the week before, so I had a few to catch up with. I ended the workout week with a cheat meal, but went low carb/calorie for the next week, except for one day, I ate as if it were my workout day to get the extra carbs.

Eating was about the same, except I had more beef sources. Training was reduced to a few sets up pushups and pullups.

I ended up gaining about a pound, which is ok… I’m back home and at it, so hopefully that pound will fall back off.

362

PUSH 1
Squat
180 x 5, 175 x 2 x 10

leg ext
55, 60 x 15

flat db
50 x 10, 50 x 2 x 12, 55 x 10
too heavy after the layoff

inc bb
115 x 2 x 8, 120 x 8

side lat
15 x 4 x 10, maybe up

rev. pec deck
40 x 3 x 10, up

rope push
60 x 3 x 15
ss w/
ass. dips
bw x 2 x 3, 1 x 4

Had a big cheat meal after… ended up weighing around 209 day after. was getting cramps for some reason after the meal and the knee started bothering me a couple hours after the workout, as if I squatted too wide (though, it felt fine during squat). DOMS after getting back into it.

Taking a rest day between each session this week as part of the ELEL cycle and slowly transitioning to more of a strength routine, which involves barbells for the main lifts and decreasing reps.

363

PULL 1
bent curls 55 x 4 x 12
rdl 135 x 3 x 12, really feel this will help my dl form… I think you can get away with more sloppy form using db’s
db row 40 x 3 x 10
pulldown 120 x 3 x 12… tweaked my shoulder from an earlier tweak about a week ago… went light for the rest
chest row 20 x 3 x 10
bb shrug 95 x 3 x 15
seated hammer 15 x 3 x 10, 17.5 x 10
seated calf 65 x 3 x 8
bb curl 40 x 3 x 12
good stretch after.

weighed in at 208 this morning

364

weight baselined to 205.

Yesterday, I did some mobility work… limber 11, foam rolling, through stretching, and 3 x 23 flat knee raises

New macros

Training days
Meal 1 - 45mins pre workout: 40p, 23c, 13f
Meal 2 - (DIRECTLY POST WORKOUT) : 45p, 47c
Meal 3 : 40p, 15f
Meal 4: 35p, 20f
Meal 5 : 30p, 20f
Meal 6 : 40p, 20f

Off days
Meal 1 : 40p, 23f
Meal 2 : 40p, 20c, 15f
Meal 3 : 40p, 22f
Meal 4 : 40p, 21c, 13f
Meal 5 : 30p, 20f
Meal 6 : 40p, 20f

365

PUSH 2

Leg Press
2 x 8 pl x 20, 3 x 9 x 20

3/4 Inc BB
115 x 4 x 10

Decline Smith
85 x 3 x 12, up

Pec Deck
35 x 3 x 15

OHP
90 x 10, 9
missed lat rep… thought it’d be easier switching back to bb, but i guess the novelty got to me.

bentover lat raise
15 x 4 x 15

lat machine
15 x 2 x 25, 17.5 x 25
new machine, better pump, up

v-grip pushdown
90 x 2 x 12, 100 x 11, 90 x 12

standing calves, narrow
60 x 3 x 12

366

PULL 2

seated leg curls
60 x 3 x 12

DL 195 x 5
Did a more rippetoe style w/ the butt up and shoulders in front… felt better, but I still have alot of work.

3/4 DB SLDL
55, 60, 65 x 10
trouble keeping back straight on last set (where I focused on keeping the legs straighter)

BB Row
95 x 2 x 10, 100 x 2 x 10

Chindown
120 x 3 x 12

DB shrug
60 x 3 x 10, up

seated hammer curl
15 x 3 x 12

BB preacher
50 x 3 x 10, stay

donkey calves
70 x 3 x 8

Did fasted LISS for an hour today… carbloading now w/ a rest day tomorrow.

367

Weighed in at 208/209 after a 4 hour load yesterday. Fasted the rest of the day except for 1 scoop protein and 1/2 avocado. I skipped breakfast today to continue the fast a bit more.

Did general mobility work todaY: limber 11 and most of the stuff from Trouble with the Tilt - Correcting APT .

I also did 2 x 23, 1 x 24 bent knee raises, a bunch of foam rolling, and stretched my quads and hams over 2 min each and IT bands 1.5 min each… they get sore after that.

Personally… work keeps falling in my lap, but not really what I’d like to be doing. It’s all technical stuff (setting up databases, connecting systems, transitioning websites, etc.). I don’t have much training or background in any of this, but money is money.

368

PUSH 1
Squat
180 x 2 x 5, 175 x 10

leg ext
60 x 2 x 15

Bench
95 x 2 x 12, 100 x 2 x 12
suicide grip… first time benching in months. Oddly, felt it in my shoulders, when I never had before. Also, triceps felt like they were working a lot more, despite working tri’s now, and not before.

inc db
50 x 2 x 8, 55 x 8

side lat
15 x 4 x 10, up

rev. pec deck
40 x 2 x 10, 45 x 10

rope push
60 x 3 x 15
ss w/
ass. dips
bw x 3, 2 x 4
sw w/
seated calves
65 x 3 x 8, wide

369

PULL 1
lying curls 60 x 2 x 12, 65 x 2 x 12
rdl 135 x 2 x 12, 140 x 12 warmed up with just an offset 5… felt a lot of strain in the right lower back.
db row 40 x 3 x 10
pulldown 12 x 12, 11 x 2 x 12
chest row 30 x 3 x 10
bb shrug 115 x 3 x 15
seated hammer 15 x 3 x 10, 17.5 x 10
bb curl 40 x 3 x 12
standing calf 7 x 3 x 8

370

PUSH 2

off crappy sleep because my CNS was going nuts last night and an incessant car alarm this morning

Leg Press
8 pl x 20, 4 x 9 x 20

knee ext
60 x 2 x 15
wasn’t supposed to do this, but got my days confused… felt easy, which probably means I’m going too light on the presses

3/4 Inc BB
115 x 3 x 10, 120 x 8

Decline Smith
85 x 2 x 12, 90 x 12
felt a serious chest pump through all my chest work today

Pec Deck
35 x 3 x 15

OHP
85, 90 x 10
suicide grip… felt a bit off in the left wrist, but I felt my back working a lot more

bentover lat raise
15 x 4 x 15
dragging ass

lat machine
15 x 25, 17.5 x 2 x 25
up?

v-grip pushdown
90 x 4 x 12

371

PULL 2

seated leg curls
60 x 3 x 12

DL 135, 145, 155 x 3
working on form… still not happy

3/4 DB SLDL
55, 60, 65 x 10

BB Row
95 x 10, 100 x 2 x 10, 95 x 10

Chindown
120 x 3 x 12

DB shrug
60 x 2 x 10, 65 x 10

BB preacher
50 x 3 x 10

Reverse EZ
15 x 3 x 15

donkey calves
70 x 3 x 8, wide

372

My diet was slipping a bit… nothing bad, just lacking in the veggies, which I think help with A LOT of things. for one, my mouth broke out into a bunch of cold sores. My appetite shot up, though, this is probably due to cyling into the EMEM. I also had trouble baselining. Though, I was getting more of my fats from nuts and sausage… same macros, but more cals and salt (and a few carbs).

That being said, I still gave myself an early 1 hour carb load. I was supposed to have it in 2 days, but my girl finishes the semester in 4 days, so we’ll need to celebrate. I figure a 1 hour load and a standard cheat MEAL should be fine to balance out a 4 hour load. I’m also going to postpone my 2 days of rest to when she’s finished.

She just got back in town… and my productivity has PLUMMETED. I’m not blaming her, but it’s funny how quyickly I forgot I need to throw another couple hours of my day into just “spending time.” It sounds like I’m complaining, but I’m not… just something I noticed. Plus, it’s her finals week, so I’m pulling double duty on housework and doing all the cooking, meal planning, and shopping.

On top of all of that, I recently got my on 100s of digital comics: batman, nightly news, astro city, action comics, spawn, all sorts of great stuff… and it’s another distraction.

Ironically enough, work keeps coming in, despite my need to find something more permanent.

373

Fasted until about 11:30 this morning (woke at 8). Had about an hour of walking, and another 15 min. walking with the groceries.

374

Decided not to rest today… switching to a more abbreviated program, so I figure the initial deload will allow me reduced rest.
Still weighing in at about 209, so waiting to come down.

PUSH 1
Squat
145 x 2 x 5, 145 x 12
Actually meant to do 155, but oh well.

leg ext
605 x 2 x 15, up

Bench
125 x 2 x 5, 125 x 12

side lat
15 x 3 x 10, 17.5 x 10

rope push
60 x 3 x 15
ss w/
ass. dips
bw x 3 x 4

flat knee raises
25, 24, 23, 3 (because I forgot the last rep)

cut out 2 lifts, which made my workout seem SO much quicker, which made me feel productive the rest of the day.

375

When I woke up this morning, my right hip felt really tight, almost like someone punched it or something. I’ve had trouble with that hip since I was a kid, so I don’t think I can do much about it. I didn’t lift yesterday and felt fine.

All I can guess was that I did a lot of sitting w/ my feet crossed and elevated, and maybe it created a prolonged stretching? I dunno… I made sure to warm up the hips pretty well today: good thing it wasn’t a squat day or I might have skipped it. We’ll see how it feels tomorrow.

PULL 1

Decided to keep this higher volume… only dropped the shrugs. Also reduced reps from 12 to 10 on RDLs for more weight.

bent curls 55 x 22, 60 x 3 x 12, could probably drop down to get a tighter squeeze in the hole
rdl 135, 145, 150 x 10
db row 40 x 3 x 10
pulldown 110 x 12, 120 x 2 x 12
chest row 30 x 2 x 10, 25 x 10, dropped to feel the rhomboids a bit more… could probably try dropping more and focusing on the connection
seated hammer 15 x 3 x 10, 17.5 x 10
bb curl 40 x 2 x 12, 45 x 12
seated calf 65 x 3 x 8, narrow

weighed in at 206. I’m prolly 205, but I’ve had a lot of salt intake lately. I’ll probably up cals tomorrow.

New off day macros, eliminating 1 meal

Off days
Meal 1 : 46p, 30f
Meal 2 : 46p, 20c, 15f
Meal 3 : 46p, 28f
Meal 4 : 46p, 21c, 15f
Meal 6 : 46p, 25f

376

PUSH 2

Hip is still feeling pretty bad, but I wanted to move around a bit… it is feeling better, but we’ll see how it is tomorrow.

knee ext
65 x 3 x 15

3/4 Inc BB
115 x 4 x 10

Bench
95 x 6 x 3X
20s rest

Pec Deck
35 x 3 x 15
good form/1s squeeze

OHP
85, 90 x 10
suicide grip, up

bentover lat raise
15 x 10, 15 x 3 x 15

lat machine
17.5 x 3 x 25

v-grip pushdown
90 x 3 x 12, 100 x 12

lying tri extension
10 x 12, 12.5 x 3 x 12

seated calf
65 x 3 x 10

Had about a 1.5 hour cheat meal right after, which included some chicken breast, so it wasn’t too ugly. I generally don’t worry about fat too much w/ the shorter cheat meals, but I do avoid things like cheese (though I did have 1 slice of thin pizza).

New Macros

Training days
Meal 1 - 45mins pre workout: 40p, 26c, 15f
Meal 2 - (POST WORKOUT) : 50p, 47c
Meal 3 : 40p, 18f
Meal 4: 30p, 20f
Meal 5 : 30p, 20f
Meal 6 : 40p, 20f

Off
Meal 1 : 45p, 30f
Meal 2 : 50p, 22c, 15f
Meal 3 : 45p, 30f
Meal 4 : 45p, 21c, 15f
Meal 5 : 45p, 28f

Need to start measuring again to get used to this 45g pro and 30 f

377

PULL 2
Hip is feeling much better, so I did a full workout, just went a tad light on the DLs

seated leg curls
60 x 12, 70 x 2 x 12
Turns out the machine is broken on the 60 lb, causing a lot of extra resistance.

DL 145 x 5
more form work

3/4 DB SLDL
60 x 3 x 10

BB Row
95 x 2 x 10, 100 x 2 x 10

Chindown
120 x 2 x 12, 130 x 12

BB curl
50 x 3 x 10

standing calves
70 x 3 x 10
wide

378

Took 2 days off for the first time in a while. 1 w/ some walking to get the hip in order, the other with some rolling.

Weight has been odd: 206 first day off 208 second day off. Only difference was I swapped a carb meal into my last meal of the day and had like half a glass of wine, which shouldn’t make me gain 2 lbs, but whatever.

379

PUSH 1

leg ext
65 x 15, 65 x 20

I did 1 squat w/ the bar and knew I’m still not up to squatting. I can feel my hip is nothing long term, but I want to avoid it becoming so

Bench
130 x 2 x 5, 130 x 12

DB Incline
50 x 3 x 10

rev. pec deck
40 x 2 x 10, 45 x 10, up

rope push
60 x 3 x 15
ss w/
ass. dips
bw x 3 x 4

donkey calves
70 x 3 x 10
wide

380

PULL 1
weight is back down to about 206… hopefully I’ll be at 205 tomorrow and can up the food.

lying curls 55 x 12, 60 x 2 x 12, 65 x 12… knocked off the 5 for the last rep to see if it would effect the squeeze at the top… it didn’t.
rdl 145 x 2 x 10, 150 x 10… feeling it in the upper back
db row 40 x 3 x 10
pulldown 120 x 3 x 12
seated hammer 15 x 4 x 10
chest row 25 x 2 x 10, 30 x 10… feeling it. really squeezed the DBs. helped a lot
bb curl 40 x 2 x 12, 45 x 12
seated calf 65 x 3 x 10, wide