Went ahead, like last week and did the early weigh in feature this morning. Only a day early from the preset day.
Down 3.6 lbs this week . In response the app bumped me up 300cals/day .
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Squats ( buffalo bar) : pro5 fsl
Bench : pro 5 fsl
Pulldowns ( medium grip) 5x10
BTNP: 5 x 10… just using the bar . My main focus is bring some mobility back
KB swings : 50
At the moment im treating myself as if im coming back from a injury. Going light and just kind of going through the motions.
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Well down 10lbs in 14 days.
The app im using at the moment has my current projected maintenence level cals at 4400.
Lets see if the brakes start tapping to -2lbs a week.
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Trap bar deads: 5 pro fsl
Viking press: 5 pro fsl
Db rows
Push ups.
Ok im screwed. Sessions are taking tooooooo long. Its taking a ridiculously amount of time to recover between sets.
Looks like i dont have a choice…
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Dumped some more weight since Saturday weigh in. So much for the calorie bump.
Id expect this if i was going really low carb but im not.
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Just lift weights faster. 
Seriously though, I use a bike, and they are great for cardio while being low impact and decently easy to recover from. At least a lot easier than running.
Well im trying to lift faster 
im never been a 60 sec guy regarding rest between sets . But at the moment its ridiculous.
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Ken Cooper wrote that the Airdyne is the best. They are intimidating!
Oh i have one… same model pictured
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Over the years it surprise me how certain indviduals in the past on here. Could tell you everything one needed to know to run a cycle.
But couldn’t throw together a decent training program to save their ass.
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Got some bike in tonight…
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Christ im averaging a 1/2 lbs of loss a day. Even with the cal increase via the app.
I have a completely bullshit theory that its my bodies way of saying… your not suppose to be this damn fat.
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Aside from fat, there’s a fair chance you’re dropping a ton of inflammation. If you went from a crap food diet to eating clean foods, your body is going to be far less inflamed as a response.
When I cleaned up my diet in 2023, I shed 35lbs without even intending to lose weight: it just fell off me. I ended up at my high school weight, and was eating what felt like a LOT of food: it was just actual real honest to goodness food and not some science experiment out of a box. Got the leanest I’d ever been in my life. Matt Wenning had a similar experience of dropping a ton of weight by just being less inflamed.
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Wont deny that might be a possibility
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15k plus steps today. Didnt feel like bike tonight.
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Squats ( buffalo bar) : pro5 fsl
Bench : pro 5 fsl
Pulldowns ( close grip) 5x10
BTNP: 5 x 10
KB swings : 50
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Yesterday i begun training on a new responsibility. Im taking over keeping tabs on the fire suppression system in the plant im in.. making sure all the pull stations work. Flushing out the sprinkle system. Making sure the large pump that runs the system is working properly and inspection of all 100 fire extinguishers.
Ugh past 2 days i got in 35k steps dealing with it.
Also ive got new nickname on the plant floor.
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Long Duck Dong, an 80s icon.
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The donga needs food! 
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You’ve bounced back really, really well. Glad to read that.
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