Aldi sometimes have some on offer there. I get the £4.99 bit tubs of 100% pure peanut butter from there but I find the wife and kids just destroy it and I never get any!
Glad you don’t have covid though but maybe bump those calories up for a few days to help you recover.
Finally feel a damn sight better. Still coughing a ton but got up and took the dog for a big walk this morning and managed to actually have breakfast! Will probably leave the gym until Monday now to hopefully fully recover. Feel tiny and miserable! Knock-downs are fine though, just keep getting back up.
That’s the right type of mindset.
Bright side. Despite feeling like shit and being sick you still got closer to your current goal of a short term weightloss
Glad you are feeling a bit better, feeling tiny won’t last for long once you get your pump on Monday!
Cheers lads.
Feel mostly okay today just in a rut of doing absolutely nothing so will try to go for a walk, do some household chores and stuff today. My girls have a football tournament tomorrow so back to reality for me!
I managed to get at least 150g protein every day during this illness but my calories were only around 2000. Hopefully nothing drastic has happened to my strength during the layoff. I know the human body is way too resilient to fall apart in just 1 week but will go in on Monday and try to restrain myself. Wouldn’t be smart to go in at the same intensity I feel. It’ll be hard not to listen to “may aswell try and do what you did last time” voices.
Browsing a million different protein powders at the moment. I don’t know if it was forcing it in whilst sick but this vegan stuff is disgusting, and no dairy doesn’t seem to be making me feel any better in terms of other symptoms. Was really hoping it could be magic for me as it’s super cheap, had 5 different protein sources AND digestive enzymes in it.
At least I can add back in lactose-free milk when I return to bulking. Gonna try living powder free.
24-10-22
15° Incline DB
32kg x 10
32kg x 10
32kg x 12
Neutral chins
5, 5, 5
OHP
52kg x 6
52kg x 6
52kg x 6
52kg x 6
One-arm hammer curls
14kg x 15
14kg x 15
14kg x 15
Two-handle pulldowns
20kg x 15
20kg x 13
20kg x 10
Facepulls
27.5kg x 15
27.5kg x 15
Bike
15sec sprints, 45sec general pace x 3 (taken from TrainForPain)
Ah guys. I swear I felt like leaving the gym after my incline press warm-ups. This illness and not eating much has taken a LOT out of me. Somehow I knuckled down and laboured through it all. Went in at lighter weights. I wonder if I can actually get back up to where I was before I got ill whilst continuing on the drastic cut. When I’m 10-12lbs down I might use different variations so I don’t psyche myself out in to thinking i’ve lost muscle.
Weighed myself this morning.
2weeks. Currently @ 197.8lb, down from 204lbs
That’s cool I guess. Means I didn’t lose too dramatically during my week of illness and barely eating. I do feel weaker in the gym but it’s not massive. In two minds whether to up the calories a bit and hope to regain the little loss in strength (whilst still losing weight), or continue with the ~1000cal deficit and just get these last 2 weeks out of the way. Feel that I might end up on around 194lbs which’ll be a quick month 10lb (hopefully mostly fat) loss. Then will return to the bulk up until at least the New Year.
Also realized that the vegan powder scoop in came with was 30g, not the 35g “measure” on the nutritional information on the back. So been getting less protein than I though, bit annoying considering I relied on them so much during being sick. Oh well. Just wanna get rid of the stuff at this point.
Personally think you should just get the next 2 weeks out of the way. Sometimes we need to keep the goal, the goal and currently the goal is weight loss.
What’s the goal after these two weeks? Strength and mass gain so in my opinion there is no need to ‘compromise’ the current goal in order to regain little loss in strength when the next period of training will be dedicated to that.
@hustlinghat93 Yeah that’s the way I was leaning anyway. “Keep the goal the goal”.
26-10-22
Squat
120kg x 1
130kg x 1
140kg x 1
122.5kg x 5
122.5kg x 5
RDL
122.5kg x 7
122.5kg x 7
122.5kg x 7
One-Arm Cable Rows
75kg x 10
75kg x 11
75kg x 11
Leg extensions
50kg x 12
50kg x 12
50kg x 13
Well, if there’s ever a lesson to be learned of “muscle doesn’t just disappear”, today would be it. Haven’t squatted or done RDLs since the 12th October, 14 full days. In that time I’ve lost 7lbs, had a debilitating cold/flu, barely ate and undershot protein by a lot. Despite all that I still managed to get my previous 3RM up for a straight-forward single, matched by previous RDL work, and even gained a couple of reps on the one-arm cable rows.
I dropped a set on squats because why not? I thought I’d struggle to get anywhere near old numbers. I was happy with what I got. I also didn’t bother with leg press but I don’t think it’s an accessory completely essential during my cut when I’m so low on calories and only very recently added it in.
Note
I may need to start using straps on the one-arm cable rows. I felt my grip was limiting me at the end. That said, I don’t want to end up using straps on everything.
The missus went to a farm shop yesterday and came home with a load of bacon wrapped chicken with stuffing in the middle and then made a ton of pasta. I definitely way overshot my calories. The dog will profit from an extra long walk today because of it.
Will likely have a couple of beers tomorrow as well as there’s been a Halloween Party organized for the girls I coach.
I am still cutting, honest.
I always get a better mind muscle connection on back exercises when I have straps on. I don’t know if it’s the lack of concentration needed to grip or what not but it always helps me ‘feel it more’.
Yeah I’m beginning to think it’s a natural progression to start using them on more exercises. I’m just gonna miss out on gains otherwise. Will make more of an effort to do deadhangs for 3 or 4 sets throughout the week.
Bench
95kg x 5
95kg x 4
95kg x 4
95kg x 4
Seated OHP
26kg x 8
26kg x 8
26kg x 8
Lat Pulldowns
82.5kg x 10
82.5kg x 9
82.5kg x 8
82.5kg x 4
DB Curls
18kg x 10
18kg x 10
Tricep overhead dual handle
20kg x 14
20kg x 14
20kg x 10
Not terribly disappointed after being so ill last week and losing around 7lbs. Did my little habit of adding the reps I lost on pulldowns by adding a small last set. Still, i’m a little bored/fed up with bench. When i’m off my cut I might not program it at all. Or maybe I could just 5/3/1 it so I only bother with one top set.
The girls halloween party last night. Why couldn’t I have just the couple beers instead of going into the town watching bands and sitting on a bench with friend and a crate til 6am? Only had around 80g of protein yesterday, I remember why I don’t drink.
I had our kids rugby club Halloween party last night after being on holiday all week. Managed to sink around 10 pints but got my protein in and didn’t stay up too late.
Couldn’t even imagine staying up til 6 anymore, that would destroy me.
It’s definitely destroyed me. Only had around 3hrs sleep. Today is a write-off.
I feel like a night out once every 2-3months is good as a reminder of why I so rarely do it. It’s crazy to think I used to feel like this every Saturday morning and somehow go out and do it all over again that same night.
Before I went out Friday i’d planned to hit the gym today, but gonna delay it as I know i’ll get a much better workout tomorrow. I feel okayish but hangovers seem to last at least 2 days ever since I got the wrong side of 30.
I did just get 7000 steps in with the dog however.
31-10-2012
TBDL
175kg x 1
190kg x 7 (REP PR)
175kg x 8
175kg x 6
Leg press
120kg x 20
Leg curls
47.5kg x 15
47.5kg x 15
47.5kg x 12
Chest-supported DB Rows
26kg x 14
28kg x 12
28kg x 14
6000 steps on treadmill @ 5km/hr
Crazy eh? Super ill the week before last, continued cutting whilst not even lifting a finger, had a week back, got super drunk with only 3hrs sleeps, skipped a session. Back in Monday and get another TBDL PR. I even added 5kg and got the same amount of reps on my backoff set, the second back-off set I was running out of gas which was to be expected. Every other lift today went up fairly substantially too.
I should mention that the however many calories of beer slowed weight loss a little. May have to cut for another 4-5days at the end. We’ll see. I planned to end once this week is over originally but I gotta be honest i’m still enjoying not force-feeding. Cutting is a piece of piss for me. It doesn’t mean i’m lucky though because the reverse is super difficult!
Was gonna do some intervals and get a load of steps in at the gym this morning but did my usual “read a ton of stuff about cardio/lifting” and before I knew it, it was pissing it down. No worries though, I still plan to get 6000+ steps in with the dog later.
Even though with my top off my cut is making me feel tiny and flat, I just put a few clothes I couldn’t fit in a couple of weeks ago on and without my gut poking out I actually look decent in them. Nice little boost as I get through this final week… and if anything I may go a little further.