6/13/19
Bodyweight: 200 lbs
Conditioning morning
Air-ex bike 5 min easy pace then 30 sec on/off intervals as hard as possible
Weighted jump rope, x40, x5
Torque tank level 3 push/pull, 60 feet x4 rounds
Single leg calf raises, x10 x3 each off step
Energy level two hours later: hot garbage
Proceeded to drink my protein, but also partake in donut holes, a brownie, and some peanut M&M’s. Weak willed sugar crash again at work.
When we get close to the goal we or at least I tend to forget what to eat and what not to.
Oh I can have a cookie, that would be fine but I end up eating the damn package.
Keep at it Mate. Force yourself to only eat one donut and not the rest, I know I couldn’t but it’s a good advice.
Funny… if I do cardio it’s always steady State. Just get on the bike and go. It’s so mindless that I can just watch a show, read something, or update my log. To each their own I guess
I actually mix it in. It’s so boring I almost forget to log it! But Wednesday, for instance, I did a 30 minute incline treadmill walk at work during my lunch hour. I tried not to get too sweaty…
6/14/19
A1) Back squat: (ramp up sets x4) 175lbs x5, 203lbs x5, 230 lbs x5
B1) Barbell overhead press: Bar (45lbs) x40 (nice pump, almost no broken reps)
Giant set
C1) Dips (bodyweight): x12, x10, x8
C2) Pull-up parallel grip (bodyweight) x8, x6, x8
C3) Seated calf raise machine (2 sec pauses top and bottom): 50lbs x12, x10, x8
D1) V-raise Hammer Strength hack squat machine (3 second eccentric) (225lbs) x8, x8, x8(facing the back pad so heels elevated on the platform)
E1) Incline dumbbell curls, 30lbs x10, x8, x8, x8, x7
Love facing the back pad on these - hits the hams from you sitting back but also quads well from elevated heels. Safe, yet brutal.
I feel it in my quads about 75% more this way. Wasn’t getting that so much with the back squat or facing the other way on the Hack machine. Plus, the pad hides my red face from scared on-lookers, I’m sure.
6/15/19
Reminder to myself in regards to how I’m currently feeling about my progress:
A lot of good points in this article. Paul gives the advice you both hate and need…
6/16/19
Happy Father’s day… forgetting about calories or food choices again.
Brisket, burnt ends, pulled pork, sweet potato fries, cornbread, and a chocolate malted milkshake float from childhood. A little surprised it’s all staying down. My brain feels very happy at the moment…
6/18/19
A1)Deadlift (ramp up sets) 217lbs x3, 250lbs x3, 280lbs x6
B1) Barbell bench press (ramp up sets), 145lbs x3, 166lbs x3, 186lbs x5
C1) One arm dumbbell rows 75lbs x10, x10, x8 switching arms, minimal rest
D1) 45 degree reverse crunch: x20, x15, x12, x12
E1) Barbell preacher curls: 60lbs x10, x8, 50lbs x8, x8
E2) Incline dumbbell bench with rotation 50’s x10, x10, x10, x8
F1) Single leg calf raise: Bwt x12, x12
G1) 6 way seated delt raise: 12.5 lbs x10, x6, x6
Nice workout trim
6/22/19
Well finally a day with no rain on the second official day of summer…
Did wind sprints, 80 yards, x8 with walking the turns of the track. The bad news is, I’m still not efficient at these (for my pride’s sake), and the good news is, I’m still not efficient at these (for the sake of metabolic fat mobilization).
I’m very hungry now, trying to give the big middle finger to sugar, fat, and alcohol the rest of the day. Prepping a shit ton of skinless chicken breasts for the grill later… eye on the prize.
6/23/19
Bodyweight: 199 lbs
A1) Back squat: (ramp up sets x4) 190lbs x3, 216lbs x3, 245lbs x1, x1
B1) Barbell overhead press: (Bar, ramp up sets) 105lbs x3, 120lbs x3, 135 x1
Giant set
C1) Dips (bodyweight): x12, x10, x8, x8
C2) Pull-up parallel grip (bodyweight) x10, x8, x8, x6
C3) Seated calf raise machine (2 sec pauses top and bottom): 50lbs x12, x10, x8, x8
D1) V-raise Hammer Strength hack squat machine (3 second eccentric) (225lbs) x10, x10, x8(facing the back pad so heels elevated on the platform)
E1) Incline dumbbell curls, wide rotation: 30lbs x10, x10, x10
F1) Prone hamstring curls: 100lbs x6, x6, x6, x6
Finisher: standing Arnold Press, 15’s x50 reps
15 minute walk with the dog after
Let’s see. Left shoulder and knee pain today, sore everywhere especially hamstrings from yesterday. May be losing strength in some areas, still gaining in others. Cleaned up the diet since yesterday. Grinding out 5/3/1 for another week before a program shift.
6/25/2019
Bodyweight: 201 lbs
A1)Deadlift (ramp up sets) 235lbs x5, 265lbs x3, 295lbs x3; Jokers: 295lbs x2, x2, x2- found some chalk, helped a little with the left grip slippage
B1) Barbell bench press (ramp up sets)- skipped, not feeling it
C1) One arm dumbbell rows 75lbs x10, x10, x8 switching arms, minimal rest
D1) 45 degree reverse crunch: x20, x15, x12, x10
E1) Barbell preacher curls: 60lbs x10, x8, x6
F1) Single leg calf raise: (2 second pause top/bottom) Bwt x12, x12, x10, x8, x6
Later some pool time, some tennis technique practice, and steady state cardio with a push mower.
6/26/19
Walk outside at lunch, 86 degrees out, about 30 minutes
Diet today
Breakfast: Coffee with cream and 2 sugars, 2 whole eggs, 15 tbsp of egg whites, 1 tbsp olive oil, 1.5 cups cooked oatmeal with whole blueberries
Lunch: 3 scoops Isolate Whey Protein, Superfood, water, 1 large banana
Snack: Ceveche (about 5 tbsp), 1 large Mexican sugar cookie thing
Dinner: 5oz grilled chicken breast, 4 oz baked potato, Normandy Vegetable blend
Calories: 2192; Protein: 216 g, Carbs: 189 g, Fat: 62 g
So I’m getting in more extra steady-state cardio activities with the good weather via chores, walks, or some tennis, but damned if I’m not noticing my body craving more and more sweets. It’s like I can’t outsmart my brain to move a little more and burn more energy because it is activating my, “eat the cookies, fucker,” part of my brain…
That’s only a part? I thought it was my whole brain.
In my case…you are correct. It is 95% cookies, 5% pizza. I could live off just those, right?
Well, cauliflower crust pizza with vegan cheese, and gluten free cookies. But, not sure that would satisfy my batshit sweet part of my brain.
6/28/19
bodyweight: 200 lbs
A1) Back squat: (ramp up sets x4) 203lbs x5, 230lbs x3, 257x eccentric only to supports
B1) Barbell overhead press: (Bar, ramp up sets) 110lbs x5, 126lbs x3, 140lbs x1
Giant set
C1) Dips (bodyweight): x12, x10, x8, x8
C2) Pull-up parallel grip (bodyweight) x10, x8, x6, x5
C3) Seated calf raise machine (2 sec pauses top and bottom): 50lbs x12, x10, x8, x8
D1) V-raise Hammer Strength hack squat machine (3 second eccentric) (225lbs) x10, x10 (facing the back pad so heels elevated on the platform)
E1) Incline dumbbell curls, wide rotation: 30lbs x10, x10, x10, x8
F1) Prone hamstring curls: 100lbs x6, x6, x6, x6
Finisher: standing Arnold Press, 20’s x30 reps- had to stop at 30, I think I have some shoulder tendonitis creeping up.
Airdyne steady state: 20 minutes
