not even going to guess rir here since the weight is changing so fast and it just feels brutal overall. I am approaching fast what I did last month for 5 reps with a higher front squat and am at my 5rm from a month and a half ago for for rdl. So making excuses here maybe but it is what it is. Sat for a tattoo for most of the day and didn’t eat much so I almost passed out after this and made the call to skip bulgarian split squats today. Will have them in next week.
3 site Jackson/pollack skinfold : 15.1 % bodyfat
Bodyweight 209
I feel like this is a little low but since the measurements have been going down something good is happening. My love handles are going away but I still have fat on my lower belly and chest area and no real vascularity anywhere. Either way, I must be getting just a few months away (hopefully less if I keep up a good pace) from where I want to be and it seems like I might have put on some muscle in the past month(ish) since my last lbm reading hydrated was a little lower and now I am dieting and actually higher.
Bench 155 x 10,8,8,6
ss
pullups 2x blue band x 7,5,4,3
slow shrug 155x 7,7,7,7
shoulder circuit 15 lb x 10,10,10,10
ss
oh tricep extentions 45 x 10,10,10,10
bb curl 45 x 10,10,10,10
3 RIR on most but the pullups which fell to 2 and 1 rir. Get to step it up next week to 1-2 rir. Also needing to add in some sets I think here next week. Especially on arms.
Did some number crunching and I should be around 13 lb away from my goal so I am just going to go for it for the next 6 weeks cutting out excess carbs (no I am not going keto) and just keeping them in the morning and after my workout. No stepping on the scale for 6 weeks just so I don’t get frustrated and no measuring waist. Just grinding and seeing what happens. I also really need to bite the bullet next week and work some cardio in. Got 4 workouts in this week though so that is a huge win and I’ll take it.
Thanks man. I wouldn’t say jacked just yet but looking bigger I think for sure. Especially compared to how I did 5 years ago or even worse in high school lol. I was 155 lb then. I might even post some pictures at some point for comparison.
My biggest regret is that I haven’t been working out consistently since high school. Just a month every year or so lol. Hoping to change that now.
OHP 100x10,8,8,7,4 (1 RIR)
ss
OH tricep extention 45 x 12,14,14,11,11 (1-2 RIR)
bb curl 45 x 19,16,13,11,11 (1RIR)
upright row 45 x 13,11,10,10 (1 RIR)
muscle snatch 45 x 8,7,7,7 (1RIR)
wrist curl 55x 21,16,15,15,12 (1 RIR)
huge pump. Might need to change out upright rows for dumbells though. These hurt my shoulder with a barbell. Maybe just do more laterals. Hoping to nail 105 x 10 on overhead press next week. Also decided that the bench work was so light I really just feel like I am not doing much and would prefer to just load up all my bench on a day that I am fresh and can do it heavier.
pullups 2x blue x 8,7,6,5,4 (tough)
rows 170x 10,7,7,7,7 (soso)
1 second pause lateral raises 15lb db x 10,10,10,9,7 (soso)
controlled shrug 160x 7,7,7,7,7 (soso)
ss
oh tricep extention 45 x 22,16,13,13,12
bb curl 45 x 20,15,12,11,11
things are going well I think. I think I will hit some good numbers next week at this pace.
going to add in one set on all but pullups
have to take a victory lap. With how crazy everything has been, I have still gotten in my planned workouts in. Have still not been able to wake up in the morning but have been making them work by fitting them in at night even when I am beat.
ok apparently it wasn’t the not eating last week. These just are making me want to throw up and give me terrible ass and quad cramps. Had to lay on the floor to make it stop. Sad I know. Also this is probably the last of the 10 lb jumps. 5 from here on out.
I was just about to posy that I think the reason is I can grind a whole lot more on them where as squats are more technical for me and form breaks down before muscles do typically. Is it this way for you?
Possibly… I’m still new to front squatting but I feel my back is holding me back (ha). BUT my back seems really strong on back exercises… so maybe it’s core… or maybe o can’t brace. Idk. I usually drop the bar and catch or zercher style and keep going lol
Also, I can’t do a front rack, so I just set it on my front delts. There’s a nice little pocket that holds it, sometimes I will rest my arms by holding them in front of me. This position makes it to where ANY forward lean and back rounding dumps the bar, so I’m literally forced to keep perfect for or I lose the bar. Idk if front rack is different
Well even with a decent front rack I notice when I get tired I lean forward and lose it but I just end up bending my wrists more and grinding through. Hurts like hell though.
So I gave in and stepped on a scale and I don’t regret it. I estimated 2000 kcal for losing 2lb a week and that seems off. So I need to either go lower, increase activity, or expect that it will take longer. I think I work better with this feedback loop rather than my body adjusting along the way and realizing 6 weeks from now I have only lost 6 lb or so when I was expecting more. Not sure which way I am going to go yet. I really was hoping to not go lower than 2000 kcal.
FWIW, I was miserable when I went lower that that. And so was everyone else in my household as a result.
I joined this forum, folks here helped me see I could go the other route—i.e., move more—so I just went for it and haven’t looked back.
Started with daily walks after dinner, and it just kept snowballing. I now do some kind of conditioning every day, sometimes twice a day. But you don’t have to be crazy with it… I have the time right now, so I do, but the daily walks alone were helping.
I also haven’t been on a scale since mid-June (give or take)—that was a big change for me, too—and I honestly don’t care about the number anymore, but the mirror says I’m doing okay.
That definitely is something I would prefer to do but unfortunately I have a 4 and 5 year old and they require a lot of attention on top of me working a lot. The only way I even get the workouts I do in is by doing them when it is my wife’s turn to put them to bed. The 4th workout I just try to fit in on the weekend. Other than this I really just don’t have any more time for any real calorie burning Conditioning. I am planning on doing the sled after upper body next week but it is going to be so short I doubt it will have that significant of an effect.
In regards to weighing, I know it works for some but I am a very meticulous person and also not very kind to myself, so when I see pictures it is hard to recognize any progress unless there is a number attached to it. Tracking data keeps me honest and not so harsh on myself.
Edit:to be honest this is what I was doing. I was basically walking a few miles throughout the day and doing rucks in the morning but every since I moved I have not been able to get back on schedule and have just been super exhausted all the time. I just can’t seem to wake up in the morning anymore.
Second edit: also I realize I could make more time somewhere because you always can if your priorities are set right but my family is and always will be my first priority. It doesn’t matter if I look the way I want if they aren’t happy and taken care of. So right now that consumes most of my time with lifting being a small portion and the rest is sleep I need because of health disorders I have.
Dude, we’re so much alike in all of this, it’s kinda scary.
(My kids are twice as old, though, and that makes a huge difference.)
I totally get where you are, my man, no need to justify yourself to me. I just wanted to offer some encouragement, because I’d be lying if I said I didn’t have my doubts when I started down my new path. You have my sincere apologies if my comments didn’t come across that way—certainly wasn’t my intent!
So maybe you could adjust expectations? I may have even said so somewhere in my own log, but I’ve buckled in for Wendler’s “Get a Better Body in 36 Months!” approach.
Either way, man, hang in there! You’re doing great, and this log is proof of that.
Oh no man. More the justification for myself I guess. I always see people on here going hard and have to remind myself that I have just decided that an hour 4 times a week is pretty much all I can give at this time in my life and I would like to spend it on weight lifting in the hopes of getting more jacked so that means weight loss has to be a product of nutrition. I definitely didn’t take you the wrong way. Hopefully I’ll settle into a better schedule in a few weeks though.
