Thursday - 17 June 2021
Workout: Supplemental 1
Bodyweight leg recovery, 1-2-3-…-9-10-9-…-3-2-1
a) Air squat
b) Reverse lunge - L/R
Time: 9:46
Ate a big lunch. Too big. So this was a quick punishment.
Plus, it got blood flowing to my tired legs. Should probably do it again before the day is out.
Edit: For the record, I ran this ladder circuit style: 1 air squat, 1 reverse lunge/side; 2 air squats, 2 reverse lunges/side; and so on. Up to 10 and then back down, for 100 total reps.
Thursday - 17 June 2021
Workout: Supplemental 2
Bodyweight leg recovery, 1-2-3-…-9-10-9-…-3-2-1
a) Reverse lunge - L/R
b) Air squat
Time: 9:20
Did these again, opposite order. Felt good.
Friday - 18 June 2021
Workout: Deadlift training max, 0635-0730 (55 minutes)
Warm-up
a) Deadlift - 135x6, 155x6, 185x10, 205x8, 225x6 | 235x5, 245x5, 255x5, 265x6, 275x2
b1) OA KB row - 20kg - 15, 15, 12, 8 = 50 total
b2) BPA - red - 15, 15, 12, 8 = 50 total
b3) Dip - BW - 20, 15, 15 = 50 total
35-minute walk after dinner yesterday evening.
Ate too much for dinner yesterday too—seems like my nutrition left for the beach early. My wife made tacos, and normally I just eat the meat, but I went whole-hog and enjoyed the meat, cheese, and shells too. Oh, and french fries, strawberries, and those amazing Little Debbie brownies—cheap, waxy, and delicious, just how I like them. Need to dial that back today and set myself up for a reasonable break during vacation.
Anyway, feeling great this morning, so I knocked out the deadlift work fasted. As before, rest between 60-90 seconds for warmup sets, 120 seconds between work sets today. I haven’t done conventional deadlift in a while, so I learned my lesson from back squats on Tuesday and did a few super-light low-rep sets (135x6 and 155x6) just to grease the skids a little. Not sure it helped, but it certainly didn’t hurt. Did TnG reps throughout.
Going with 265 for TM here. 255 actually felt harder and slower than 265, not sure why, and 275 was a grind off the floor—failed to get the reps and grip started to give out as well.
Sled sprints and lawn mowing later today, but kids have final day of time trials, so I’m off to the pool first.
Given your activity levels, you probably needed the calories. Have you seen what some of the guys on here who do what you do eat every day? 
I think you’re right… My current mistake is letting myself get too hungry before I eat, such that once I start, I don’t stop. (And to make matters worse, I still tend to make poor decisions about what I eat when I’m hungry.)
I’m still trying to drop fat, and learning how to eat for that while up’ing my activity level is the current challenge. But I’m nearly there: more healthy calories, not just more calories.
Friday - 18 June 2021
Workout: Supplemental, 1050-1105 (15 minutes)
Hard Conditioning
Sled sprint - 132 lbs total, 10x50 yds
EMOM
Forgot to mention earlier: legs are still tired, but much better than yesterday. Not sure I’ll have time for those air squat/reverse lunge ladders, but I think they helped.
These felt a bit slower today (the uphill was definitely harder). HR was above 160 after first sprint, almost hit 170 by the end, recovering to upper 150s/lower 160s during the (roughly 40s) rest between sprints.
Almost done with planned work for the day, and now for the week: just have to cut the grass and walk after dinner. The next 8 days will be interesting: I’ve got a 20 kg KB, a pair of 20 lbs DBs, a band, and whatever makeshift implements I can find at the beach. I’ll just need to channel my inner @ChongLordUno and make it happen.
You’re right, of course. I think flappinit’s log has the answer: a wide variety of good foods, high-quality ingredients, innovative recipes, everything freshly prepared, and very flavourful. This is my plan for when I have my weight down to where I want it and can begin to introduce more calories into my diet to furnish me with more energy.
In the meantime, maybe check out the protein-powder dessert recipes on this site for the times when you’re feeling like something indulgent. I haven’t tried them myself yet (mostly because I’m avoiding such foods at the moment), but they look good, and might be a less guilt-inducing alternative for you?
Just grab some shit and get to work my man
That’s how us Scotsmen roll
Friday - 18 June 2021
Workout: Supplemental 1
Bodyweight leg recovery, 1-2-3-…-9-10-9-…-3-2-1
a) Reverse lunge - L/R
b) Air squat
Time: 8:34
Tomorrow’s a long day in the car, so I got these in. And besides, who doesn’t have 10 minutes for a little work?
Indeed that’s the spirit… Great motivation and work here
Thanks, man! Feel like I’ve been firing on all cylinders lately.
I can see that… More work, more results, more food, more life!
Friday - 18 June 2021
Workout: Supplemental 2
Bodyweight leg recovery, 1-2-3-…-9-10-9-…-3-2-1
a) Air squat
b) Reverse lunge - L/R
Time: 9:13
40-minute post-dinner walk immediately into another 100 reps of each of these movements. It’s been a good day.
TM testing - summary
Saturday - 19 June 2021
Metrics: 183.8/35.75/17.9% at 0405
Early weigh-in, won’t have access to the scale, etc. while on vacation. Will complete the post once we get settled at the beach, but just wanted to get the numbers down before I forget.
enjoy your vacation
Thanks, man! We finally arrived and it’s beautiful!
Saturday - 19 June 2021
Workout: Vacation day 1, stuff 1
a) KB swing - 20 kg - 5 rounds, 20 reps each, EMOM
b) Push-up - 40, 30, 20, 10
Really did not feel like doing anything—11.5 hours on the road for what was supposed to be a 9 hour drive: traffic was worse than terrible, but it was nice to see people out and about. (COVID what?)
Anyway, did the work, took less than 10 minutes. 60 seconds of rest between sets of push-ups. First 40 flew by, next 30 and 20 were really hard, finished off the last 10 strong.
Hoping to get something else in yet today, but I can feel the earlier-than-usual morning starting to catch up with me. Dinner should help.
Saturday - 19 June 2021
Workout: Vacation day 1, stuff 2
a) OA KB row - 20kg - 15, 15, 12, 8 = 50 total
b) Air squat - 30, 30, 24, 16 = 100 total
Okay, got in a bit more after dinner. Ran a set of rows followed by a set of air squats. Wanted 50 and 100 reps, respectively, so I just double the number of rows in each set to get the right number of squats. This one also took less than 10 minutes.
That’s gonna be it for today. Not bad considering…
Sunday - 20 June 2021
Workout: Vacation day 2, stuff 1
a) 100 1-pump burpee
Time: 9:07
Just something to get moving this morning.
“Just something”
You’re getting fussy mate