Thats awesome to hear.
228.8 lb
Day 6/57
Hoping to be good for monday which is supposed to be a deload week anyways so should be fine to at least just do that.
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So I think the goal really is just to establish good habits dietary and exercise wise. Not trying to go too drastic with the weoght loss because i really just want something sustainable and not a diet that im on for just 10 weeks. I am thinking about trying some of Alexander Bromleyās stuff as i really like volume manipilation and agree with his philosophies on training. Just grabbed his base strength book and am going to de ide between the programs their. Thinking maybe Bullmastiff but I would have to sub leg extentions for more squats.
Deadlift is probably a hair over 335 and bench is 225 for 8. Going to try out squat and press probably tomorrow. Still sick but it should be fine since dl today wasnt too terrible.
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229 lb
Not dieting bery well yesterday or today but not going too crazy i dont think.
275 lb squat max and 135 lb x 5 strict ohp so 155 ish max. Legs are so terrible but i havent done a squat in forever so i guess that is to be expected. Im liking this 70s powerlifter template bromley has and it seems straightforward so want to do that one i think agter getting back from holiday.
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Ok so i actually settled on bullmastiff just bc it has the program on boostcamp apparently. I am hoping that will improve conpliance by making it easier to do and less to think about. I think 70s powerlifter might be next. Starting tomorrow since we decided not to leave till tuesday evening. Should get workout 1 and 2 in then 3 and 4 when i get back.
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Back was cramping from all the volume so couldnt complete everything and had to lower the weights a lot on bent over rows and rdl but did:
Squat 185 lb x 6,6,6,9
Rdl 95 lb x 12,12,12
Bor 95 lb x 12,12
Edit:
Mcgill crunches 12 x 2
Weight 229.1 lb
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Oh boy are legs week. Giving out a lot while grocery shopping.
231.4 lb (dunno what happend here besides maybe lots of water yesterday)
See below. Tricep db ext instead of cable. Wont let me change though so i jist went with it. Shoulders were smoked after amrap on bench so had to jeep lowering weight on those damn tempo ohp which were already brutal. Did about 3 sec up 3 sec down.
Edit: darn i realized that the pic below only shows top sets
Bench 185 lb x 6,6,6,12 (9rpe)
Tempo ohp 75 x 6, 45 x 9,6
Tricep extentions , db curls, bent over laterals all giant set
15 lb x 12 x 2 sets
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So previous bests on press-bench-squat-dl were
165-285-365-375
So my goal for completing the program is pass this up at least and since the program is 19 weeks i feel like this should be more than doable. Hopfully in reality i can get a 5 to 10 percent increase off of them and then that will put me close to 2/3/4/5 for all but deadlift which i can focus down later. I also want to add in 2 days of sled work and 2 days of walking (maybe with a pack or vest). Maybe sled work on leg days and walking on upper body days or off days.
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230.8 lb (not sure what is happening here. Added in Kodiak protein pancakes. Maybe that is it? Macros are the same though so it shouldnāt be.)
Looks like weight loss is trending down at about a hair over a pound a week. So going to stick with the 195/60/260 I think pro/fat/carb.
So I am sore as fuck still in my legs. Not really sore in my upper body though and that might be from actually doing decent volume for the past few weeks there.
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229.4 lb
Dl 225 lb x 6,6,6,8
Front squat 95 x 12,6,4
Pullups 2 sets x 3
Mcgill curls 12 x 2
Ok so leg days are fucking my shit up. Blacking out a bit and trying to catch my breath. In hindsight i should have warmed up to this but it seemed easy enough to jump back in to upper body workouts with high volume but it just isnt the same.
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230.4 lb
Strict ohp 100 x ,6,6,6,6
Spoto press 135 x 12 x 3
Giant set
Tricep extentions db 15 x 12 x 2
Db curls 15 x 12 x 2
Bent over lateral raises 15 x 12 x 2
Not losing much if at all. Rp app is suggesting down to around 1900 cal but not sure i want to go that low. Idk might have to pick one goal at a time.
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229 lb bw
Gonna try to get a weighted vest walk in with my dog for a bit. Will add later.
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~25-30 min weighted vest walk (40 lb). Good start I think.
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Are you using the rp strength diet app? If so, how do you like it? I took a look at it, and it seems very tedious
Love hate relationship. It lets me plan my meals a week in advance and copy and paste where i want along with scling and autobalancing macros which is all great but you dont do calories a day you do EXACT macros. Thats it. I think this is supposed to be taken with a grain of salt bc they even say that it isnt for meticulous tracking but sometimes i dont really give a fuck if my fat was perfect 60 g and my carbs were 260. Maybe i wanted a fatty meal that day but it is still within my calories, clean , and i still hit protien minimum. It also bugs you about eating on time but my schedule changes a lot so i dont like that it shows as me missing meal log ins bc i ate late. I wanted to give it a try to minimize my effort and it does do that but i wonder if it is really worth it. The biggest thing i have gotten out of it is that it has got me into the habit of weighing everything. Which may be anal but works for me.
The app says just RP diet. Not sure about the strength one you mentioned.
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Pretty sure itās the same one. Yeah, I like the idea of it butā¦ like damn, idk if I can fit that. Seems like Iād spend 20 minutes a day just logging food. And the whole planning around you workout times/sleep schedule just does not mesh with rotating shift work lol
Yeah it doesnt. Logging isnt too bad if you meal prep ahead of time. Then you just change any meals you ate that differed.
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226.2 lb bw
Workout day macros are now down to 195/60/205 protien/fat/carbs with a micronutrient min goal and most carbs around workouts. Mostly lean meats, fruits, veggies, and potato with the occational no extra sugar added french toast (so just what is in the bread).
~1 gal water a day
Squat 195 x 6,6,6,9
Rdl 95x 12,12,12,12
Bor 95 x 12,12,12
Ab work 3 sets to failure
Still jacked me up but much easier than last time. Back is what suffers thd most.
Trying to add in cardio (other than light walks and the occational weighted walk) isnt going great so im just going to try to start with something tabata and work up from there. Usually if i can add in a bit and just get onto the habit scaling up is easier.
Edit. Oh also shooting for 10k steps just for extra cal burned.
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