Hell yeah.
1 Like
Work for Today; 531 C1W2D2
Jumps
Deadlift: 135x5, 225x5, 275x5, 315x5, 350x5, 275x5, 275x5, 275x5, 275x5, 275x5
Belt Squat: 90x10, 160x10, 160x10, 170x10, 180x10
Sandbag lunge: 40lbs, 85lbs, 85lbs
Reverse hyper: 140x12, 140x12, 140x12
Ab wheel: 13, 13, 13
Conditioning: 35 min elliptical
Notes:
- getting a little burnt on straight box jumps, tried something new. Was jumping over the box today. Would allow myself a few steps and then jump, land, take a few steps then do it again. 5x3 with increasing heights, really dug this. Felt a lot more explosive than I have been lately on jumps.
- deads moved easy, as expected for this week. Backoff sets were done with exaggerated control down and an explosive lift up, trying to make my deadlift a little more technical, little less brute strength.
- Got a pair of 7mm SDB knee sleeves for Xmas. Previously, been using a pair of 3mm rogue that felt a little too big, but worked alright. Tried the SDB out today, they are crazy tight, despite me measuring for size. Had a tough time getting em on lol. Fits knee and quads fine, but my calves are a hard sticking point. Great news is, I donāt feel an ounce of the normal knee pain while wearing these. Sold.
- next heaviest sandbag is 85lbs. Hell of a jump. Went well, plus is just feel badass doing this movement lol.
- first time since my ab tear that ab wheel didnāt hurt like hell. Win.
10 Likes
Side note, picked up some Creatine today. Havenāt used it since high school lol, but it seems like one of the supplements that really does make a difference, plus itās like 25 cents a serving, so giving that a shot
3 Likes
Looking forward to following along! Get it!
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And this is exactly why you have progress so well.
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Jan 1st Macros: 2396 calories, 73f, 208c, 204p.
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Work For Today: 531 c1w2d3
Throws
Paused bench: 135x5, 150x5, 175x5, 200x5, 150x5, 150x5, 150x5, 150x5, 150x5
MAG chin grip Pulldown: 80x5, 135x12, 135x12, 135x11
Tbar row: 85x12, 85x12, 85x12, 85x12 (+weight)
Db inc press: 70x10, 70x10, 70x10, 70x12
EZ bar curl: 60x10, 60x10, 60x10, 60x10
Tricep overhead ext: 35x12, 57.5x12, 57.5x12, 57.5x12,
Y raise: yx15, yx15, yx15
Conditioning: 16 min air dyne
Notes:
- bench flew. Made pauses obnoxious long on my last set, the 5 reps probably took close to a full minute.
- different Pulldown machine than last week, this is the one that seems heavier for some reason. Trying to work on pulling with my back vice arms. Easy on rows, still working on it for pulldowns
- had to weight around for some equipment today, thatās a first at this gym. Freaking packed. January may be a rough month.
- for most of my accessory work, the plan is to keep the same weight until I can do all sets at 12 reps, then jump to a weight where I can hit at least 8 for all sets, and repeat
- happy with DB incline, feeling strong on that movement.
- down 2.7 lbs from yesterday. Might start calculating weight loss from the new diet after like 4 days, give my body a little chance to adapt before I start counting the weight changes.
13 Likes
Jan 2 Macros: 2396 calories, 73f, 208c, 204p.
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Jan 3 Macros: Cal 2335, F 77, C 168, P 200
- working overnight shift, no time to cook normal breakfast meal, so substitute with 6 hard boiled eggs and a quest bar. Work schedule also kinda forces me into IF, really only eating in a 9 hour block. This is A LOT of food for me to consume in that short of time. I ate my 6 eggs right after my monster mash, and felt bloated for 4 hoursā¦. Which was my next meal time. If I can drop weight on this many calories, this cuts gonna be a joke.
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So excited to see where this log goes! What an excellent premise. You got this dude!
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Chuckling to myself.
I remember the constant tradeoff between eat, sleep, and shower.
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Macros for today: 2396 Cal, 73F, 208C, 204 P
100 band pull parts. Also did this yesterday, donāt log it. Going to do 100 every non lifting day, also IAWW. (In accordance with Wendler)
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Baby wipes and energy drinks mean I only have to pick one!
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@jdm135 given that I have to walk off ship to shower, and Iām not allowed to leave as watch oā¦. Not a lot of showering going on. 100% onboard with @T3hPwnisher on the baby wipes game, but Iām a sweaty dude, and things are getting grody lol.
4 section duty wasnāt great, but manageable. 3 section? Now itās getting a bit tight. Never a real true weekend completely off. If the threats of two section come to pass, im yeeting myself down shaft alley.
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Dude, i was 3 section for years. Four section only lasted a few months.
And for RO/SRO thats 6-and-6 rotation so you Never sleep.
1 Like
Work for today: 531 c1w2d4
Jumps
Squat: 45x10, 135x5, 185x3, 200x5, 225x5, 250x5, 200x5, 200x5, 200x5, 200x5, 200x5
DB RDL: 65x12, 65x12, 65x12 (add weight)
Leg curl: 90x11, 90x11, 90x11
Hack squat: 90x8, 90x9, 90x10, 90x10
Knee raise: 8, 8, 8,
Conditioning: 18 min air bike
Note:
- 5ās week, so while I knew squats would be easy, I didnāt expect them to be this easy. 250 just flying, very happy with how easy a lot of these weights are feeling.
- hack squats are freaking humbling. Was waiting around forever for the leg press, guy just wouldnāt get off it so I thought Iād swap for these. Never played with these before. Idk how they make such a light weight feel so damn heavy lol. Played around with foot positioning to find what felt right. Didnāt lock out on these, stopped just short of lock out to keep tension of the quads. In complete honesty, I did that because a saw a vid of Ronnie Coleman doing it one time lol. I like these. They suck. In a good way.
11 Likes
Two side notes:
- weight has jumped up 2.5lbs in the last two days after I was dropping weight when starting this diet. This just kinda reinforces that me starting Creatine the literal exact same day I tried calculating macros to measure precise fat loss was wellā¦ stupid. I feel good, feel strong, going to stay the course with this macro plan for at least a few weeks, give my body some time to intake any water weight from the Creatine and THEN see how my weight fluctuates.
- saw a dude at my gym today. Baby faced dude wearing some anime shirt, couldnāt have been 25. Narrow shoulders, kinda fluffy but not fat or anything, just kindaā¦ meh. 5ā7ish. Looks like a high school kid who has never played sports. This little dude hit a clean 500lbs close stance high bar squat. It was wild. Smallest dude Iāve ever seen move that kinda weight, whole gym stopped to watch this dude lift. What I personally loved was just how much this dude was enjoying it lol. In between sets as he was working up this kid was just beaming, biggest smile you could imagine on his face, just like āhell yeah guys, watch this.ā Was a cool thing to see.
13 Likes
Jan 5 macros: 2396 Cal, 73f, 208c, 204p
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Work for today: 531 c1w3d1
Throws: 5x3
Press: 45x10, 95x5, 120x5, 140x5, 155x5, 120x5, 120x5, 120x5, 120x5, 120x5
MAG pulldown: 145x12, 145x12, 145x11, 145x10
CGBP: 135x5, 185x10, 185x10, 185x9
Chest support Machine row: 170x12, 170x12, 170x12, 170x12 (+ weight)
Seated db lat raise: 20x14, 20x14, 20x13, 20x12
Tricep pushdown: 72.5x15, 80x14, 80x11
Machine preacher curl: 70x12, 70x11, 70x10
Rear delt fly: 80x15, 80x15
Conditioning: Tabata air bike
https://www.instagram.com/p/CnINYlSuLJD/?igshid=Zjc2ZTc4Nzk=
Notes:
- I feel very awkward recording videos In a public gym, and also am not at all good at perfecting angles lol. Tried to just make my little tripod as unobtrusive as possible. Video quality reflects.
- press moved well, definitely had several reps left in me at 155. Happy with how thatās moving.
- CGBP felt decent, which is a double when since Iām doing it AFTER heavier presses than last week.
- Tabata air bike is just the best way to crush conditioning in 4 minutes. Love it.
13 Likes
Jan 7 Macros: 490 Cal, 62 C, 5F, 51 P + date night dinner at a thai place. No idea what those were.
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