9/29/2021
day 2/30
calories 1432
p 165
c 80
f 45
1 Like
9/30/2021
day 3/30
bw 207.5
cal 1610
p 79
c 212
f 54
see notes below
pullup 2x blue bands x 14,7,4,4,4
row 175 x 10,7,7,8,7
paused lateral raise 15 x 16,12,12,10,10
controled shrug 165 x 10,9,7,7,7
ss
oh tricep extention 45 x 27,26,?,?,18
bb curls 45 x 20,18,13,12,13
- Usually this doesnāt happen, but I go into work 1 day a week and this day I didnāt prep ahead and had to eat what was available all day which was just some protien bars and bagels.
- pullups went very well. Lateral raises and shrugs too.
- bb curls were kind of a dud after the pulling.
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10/01/2021
Day 4/30
Bw 206.9
Cal 1400
P 158
C 101
F 30
Had a seltzer and a cookie for a total of 170 calories included in calorie count.
Tomorrow I am going to try my damndest to get 15 for 175 on front squats and 12 for 245 on rdl. This is a long shot but we will see. I think things are looking good for me to hit my goals in November and it is a deload after this week so we will see what happens.
4 Likes
So after feeling sorry for myself for a bit, I decided to take my own advice and just think back to how much I have progressed over the long run. I have lost 30 lb since Jan and 20 lb since June 25th (there was a setback of me going to the hospital and gaining some weight back around April of this year). I am killing weights that were a struggle 2 years ago on boring but big beefcake and now they are with exercises that have me at a disadvantage e.g. rdl with 235 for 10 instead of dl for 10 at 205 and front squats for 10 at a weight just 20lb less than my squats were and much lower. This may not seem like that much but considering I quit 2 years ago and only just started working out again in June, I feel like this is pretty outstanding progress. Also I am the leanest by far that I have ever been at this weight. Again two years ago when I tired all of this I was around this weight but at about 10 to 15 lb of fat more than now and it really shows in the pictures around my gut. I canāt wait to see how these next few months go and ultimately how much strength I have gained from accumulation when I intensify in December. Workout and calories to come later
6 Likes
Iāve been creeping in your log. You definitely have made some serious progress. Itās obvious in the pictures youāve posted, awesome work dude.
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Thanks man!
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Holy crap, I didnāt realize just how much progress youāve made until you outlined it. I kind of just go use to the numbers creeping up
Keep up the good work!
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Thanks! I know me too. I get to the point where Iām like ok so 5 to 10 lb in a month isnāt that much but it adds up.
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Feeling nervous about this leg day. About to get it done.
3 Likes
10/02/2021
Day 5/30
bw 205.1
calories 1564
p 155
c 147
f 43
had two peanut butter m&ms for like 20 cal
Front squats 175 x 14*(see note), 7,6,5
rdl 245x 12, 6,4
- Super disappointed in myself. It was a reach but I dug deep and got to 14. On the last 3 my form was slipping and I was about to drop the bar and so I hit technical failure on 14 but I honestly feel like if I would have taken 3 more breaths and reset my rack I would have gotten number 15 but I called it early on instinct and regret it. I know it is there though. Even more so I know I can get 205 by Nov 15th for 10 for sure.
- other than that the workout did what it was supposed to and destroyed my lower body. Going to failure on all sets meant an even crazier pump than usual and even more of me feeling like I was about to puke but I am getting more used to it.
- something I havenāt noted yet is that most of my workout methodology is based around what can I reasonably do in as little time as I have and get the most out of it. I just want to put the work in. I am not looking for the optimal results as I donāt have time for that .Just something that works. Because of this I take as little time as I can manage between sets. Basically just enough so I can catch my breath and it destroys what I can do for later sets but I feel like it has been effective so far.
3 Likes
Today is the last day of this mesocycle before deload. I think next cycle though I am going to stick with the same weights and try to hit some rep prs. Also I want to add in a heavyish 1 to 3 reps for deadlifts on leg day and a heavyish 1 to 3 reps on clean and push press away on bench day to keep familiar with heavier weights. Not going to be an all out set. Just work up to something that i can easily get to stay familiar with the movement and heavier weights. I have only chosen these two because at this point they are all I really care about.
3 Likes
Finally found a turkey source I kind of feel comfortable eating. These filets are
huge and have 30g of protien per 4 Oz. Gonna see how long till these get old.
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That looks really good actually. Whenever I do turkey, itās normally just ground. Makes great meatballs, but definitely not the most creative approach
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Iāve been buying pre seasoned Turkey loins. Suoer yummy
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10/03/2021
day 6/30
bw 205.2
cal 1586
p 182
c 135
f 41
bench 165 x 18, 14,11,7,6
pullup 2x blue band x 13,7,4.8,6,6
controlled shrugs 165 x 10,10,9,8,8
shoulder circuit 15 x 20,10,10,10,10
- This week went super well but this workout amazed me. It is funny that the lift I like the least progresses the fastest with me only doing it once a week. Starting out, I was sure I could only do 155 for maybe 15 but now did 165 for 18 reps.
- I tried to clean 175 and couldnāt get it so definitely am adding these in after deload but I am uncertain where. Maybe as a warm up for deadlifts instead of doing a clean and press?
- I feel like the bench was high enough in reps that I might increase the weight there or start at 165 for my next cycle.
- I really wonder how things would be going if I wasnāt in a big deficit.
- running short on time so cut out arms
5 Likes
Reps are really climbing up and up, nice work, good to see your progress chugging along
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Thanks. This one really surprised me.
@magick
Not much more to say but I hate hijacking peoples logs. Idk man, my company is top tier in my industry and it is totally different for me and exempt means something completely different. I mean the way I see it is if I wanted to do tons of overtime I could have not gotten a degree and done process operations making more than I do now. NOT having to work as much is the whole reason I chose engineering and in my college town as well as in my current company (but I will admit I am new to the field) 40 hour work week was the norm and you only went over when you had to. I am wondering if this is just a thing based on location or industry?
edit: I guess what I mean to say is just do you just make THAT much money that it is worth it to you to work that much? Like I am only in my first year but they would have to pay me a ton more for me to bump up from 8 hour days to 10-11 hour days just for me to feel like it was worth it for my area. Like at least 35 % more. Not saying I wouldnāt take less. I still need a job at the end of the day but jeez I would feel ripped off if for my area I was making less than 35 an hour. I just want to have a realistic expectation for if I ever decide to leave my company. Also where are you located?
Just catching up on the training, keep it up
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