Are you not eating breakfast?
I am, typical day looks like this at the moment:
4:15a wake up
4:45a get to work/weigh in
5:00a eat my 3 hard boiled eggs, half cup oatmeal with a tablespoon (or two) of peanut butter
5a-10a usually a shake or a tablespoon of peanut butter
10a-12noon I eat whatever I brought (protein and a veggie usually)
1pm Off work head home
1:30 cook up 4-6 eggs, turkey bacon, couple slices of toast
3p-3:30p a sandwich of some sort
3:30p head to football practice
6:15p + eat dinner and one more protein snack
Have been busier so I haven’t been eating as much, plus an uptick in movement (cardio + football practice where I run around yelling at small children) so I just focus on getting protein every time I do eat.
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No hot abz yet tho haha I’ve got another 10-15lbs I think before I see significant changes in composition
That’s crazy. My midday/afternoon weight is typically 2+lbs heavier than my morning weight. I don’t think it would ever fluctuate below my waking weight from the minute I drink a glass of water in the morning.
What time in there do you typically hit the gym?
I try to sneak it in if a client cancels, my second weight is always post workout, so it’s water weight I’ve lost for sure, nothing “real” but I do drink about a half gallon from 5am to my workout (which is anywhere between 5 and 2pm) same scale, same clothes.
Edit: my weight typically is up 3-5lbs at the end of the day, this is an anomaly I believe.
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9/14/17
Weight: 201.0, 201.0 (early AM)
Played volleyball for a solid hour last night (9/13) and while I’m literally no good, I make it a point to hustle, therefore today will be an off day as my jumpers have no jump left in them for right now, and it’d be a waste of a leg day.
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9/15/17
Weight: 203.4, 203.4 (early AM) 201.8 (Post Workout)
Legs
Front Squats
2 x 10 x 45
2 x 5 x 135
2 x 5 x 185
2 x 3 x 225
1 x 3 x 245
1 x 2 x 265 (PR)
1 x 1 x 275 (PR)
2 x 5 x 185
1 x 10 x 135
RDL
5 x 10 x 70lb DBs
Superset:
Leg Press
3 x 12 x 390
Calves
3 x 12-15 x 390
Walking Lunges
25 each leg x BW
25lb vest x 12 incline x 3.0-3.5mph x 15 minutes
A very good day, jumpers have some bounce, PR’d twice today for my front squat, and still had some in the tank, 315 for front squat is right around the corner.
2 Likes
9/18/17
Weight: 207.4
Chest
DB Incline
60 x 5
70 x 5
80 x 5
90 x 5
5 x 5 x 100 (last 2 on set 5 were a bit grindy, but I got 'em)
75 x 10
75 x 8
60 x 10
Dips
4 x 10 x BW
DB Incline Fly
3 x 12 x 30 (w/ 15 second stretch on last 2 of each set)
Low Point Cable Fly
3 x 15 x 40
Tricep Extension (w/ rope)
Drop sets 90-50 by 10lbs x 3 rounds (total 150 reps)
45lb Vest x 12 incline x 3.0mph x 15 minutes
Poor nutrition all weekend, plus lack of hydration spiked my weight a bit, expect to be back to normal in the next day or two, a little bloated from taco soup, so feeling/looking a bit softer (although the taco soup is healthy, just lots of gastro distress haha)
Note: Headcold/sinus infection since Friday.
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Get well soon!
9/19/17
Weight: 204.4
Back
Lat Pulldown
4 x 10 x 150
DB Row (w/ straps)
5 x 12 x 100
High point cable row (rope)
3 x 15 x 110 (?)
Low point cable row (D-Handles)
4 x 20 x 150
Low point cable row (wide grip)
3x 20 x 150 w/ pause
Had no gas in the tank it felt like, think the culprit was I lifted later than normal, which put it further away from my morning meal. The lat pulldowns are definitely still a weak point, but at least the right one is firing now.
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Thanks, NyQuil is a godsend, ha.
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9/20/17
Weight: 201.0
Shoulders/Volume
Standing DB OHP
5 x 10 x 50lb DBs
Rear Delt Row/Raise
4 x 15 x 25
3D Band Pull Apart (green)
3 x 20
Lateral Raise
4 x 12 x 25
Seated Plate Raise
3 x 12 x 45
Bar Complex @ 75lbs
SNGHP
10, 10, 10
OHP
10, 10, 10
Muscle Snatch
10, 10, 10
Tricep Extensions (w/ rope)
5 x 20 x 60lbs
I wasn’t feeling the whole heavy thing today, a bit drained, so decided to do volume, not sure how my brain processes stuff sometimes, because on a volume day I would have typically gone at 75-85lbs on the bar, but I looked at the 50s and they seemed too small, even though it is 100lbs overhead.
Got a decent pump, didn’t get a chance to do my vested walk, but the barbell complex got a bit deeper into my tank than expected.
3 Likes
9/21/17
Volleyball for a solid 2 hours last night (9/20) today will be an Off day.
Weight: 200.6, 200.6
Fully expected this, am dehydrated from the games last night, but I am closing in on sub 200lbs fairly quickly, I think.
Edit: Marked improvement in my volleyball game, also an emphasis on jumps, attempted to consciously jump as hard as possible every time I left the floor, I honestly feel my vertical (which has never been any good) may be the highest it’s ever been.
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So, it is an off day, I’m bored, and it has been 6-7 months since I started logging here consistently.
Updated Weights
Deadlift (Prior to hamstring Injury) Rep PR of 410 x 8 (?) I believe up from 455 x 2
Squat (Prior to hamstring Injury) Rep PR of 315 x 6 as well as 345 x 1 for an easy single up from 315 x 3
OHP 185 x 2 (Multiple sets) up from 155 x 3
Bench (not sure, but I think I had 225 x 11 or something) up from a lot less, I’d have to dig for that one although I am no pressing 100s for 5 x 5 without an issue
Front Squat 275 x 1 (with more in the tank) up from 205 x 3
Completed a Spartan Race (without missing an obstacle)
Hang Clean (have not re tested)
Farmer’s carry (have not re tested)
Stats:
5’ 10" (so much for that late 20s growth spurt)
28 (new PR for age)
200.6lbs (9/21/207) down 10-12lbs from February, down approximately 25 from November 2016
Take Aways
Over the last 6 months I have been extremely satisfied with the progress that I have been making (I have increased every single lift substantially while dropping weight) I have zero complaints. I have not hit my exact goals for numbers at this point due to injury (bummer) but have no doubt that I will give myself a birthday present of bigger numbers next year. As I move forward and am fully recovered from injuries I will be starting to pull from the floor again (thinking every 2 weeks or so), focusing on keeping my volume up and getting strong in upper rep ranges while attempting to follow the 5/3/1 principles (slow, steady progression with deloads when necessary, not attempting to max out regularly).
TL:DR: I will continue on the same path of attempting to lose weight slowly, gain muscle slowly, and become strong(ish), I am satisfied with my approach and the gains that I have made in both my physique and strength. When I run a specific program again it will be Hardgainers.
7 Likes
9/22/17
Weight: 201.6
Chest
Incline DB
70 x 5
80 x 5
90 x 3
100 x 2 x 5
100 x 1 x 3
2 x 10 x 70
Superset with tricep stuff
Low cable fly
Flat BB Bench
4 x 10 x 135
Pec deck
Tricep stuff
Done
Very busy at work, not able to get a mid morning snack/meal in. No oomph for this workout, the 3rd set of 100s got really wonky on the set up so I didn’t push it any further. The 135 flat bench felt like a damn truck. Ah well, hit it again next week, legs are first up.
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Good stuff man! Keep chipping away!
9/25/17
Weight: 204.2 (4:30 AM) 203.2 (post workout: 8am)
Legs
Front Squat
135 x 5
185 x 3
225 x 3
275 x 1 (owned it)
300 x 0 (fail)
2 x 5 x 225
Back Squat
1 x 30 x 135
Lilly Shrugs
5 x 10 x 75lb DBs
Standing Calves
4 x 15 x 90
Weighted Walk
45lb Vest x 12 Incline x 3.2mph x 10 minutes
Decent day, still feeling some chest congestion, really thought that I had the 300 in me today, the 275 felt good, but I missed it, was frustrated, but I live to lift another day. Hit Lilly Shrugs hard, I think my fail point was not being able to stay upright and keep the bar up/elbows up…so…more upper back work it is!
Weight was better this Monday, kept the diet in check throughout the weekend (for the most part) and came in at 204 rather than the 208-210 I usually have on Mondays haha.
Slowly re-introducing Widowmaker sets, I think I personally get a ton out of these mentally and physically and have a love/hate relationship with them.
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275 x 1
300 x 0
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9/26/17
Weight: 200.8
Back
Superset:
BB Rows
5 x 10 x 135
3D Band Pull aparts
3 x 15 x Green Band
Lat Pulldowns
5 x 12 x 150
Low NG Cable Rows
5 x 20 x 150
NG Lat Pulldown
5 x 20 x 100
Low Cable Trap Superset
Shrugs
3 x 10 x 120
Upright Row
3 x 12 x 120
Pretty good back/lat pump. Don’t know that I’m gonna be able to do a wide grip pull up again… I’m more bummed about that prospect than I anticipated… but there is definitely a chunk missing in my lat that feels like it’s going to “tear” when I get a wide grip.
Was going to end with some deadlifts, but simply ran out of the little time I had today.
Closing in on the 190s steadily, saw a glimpse of abs (that perfect lighting) today. Still feeling strong and not feeling deprived at all.
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9/27/17
Weight: 200.4, 200.2
Shoulders
OHP
3 x 5 x 135
3 x 3 x 155
5 x 10 x 100
High Pull/Upright Row
4 x 15 x 100
Superset:
Lateral Raises
4 x 15 x 20
Face Pulls
4 x 15 x 90
Superset:
Front Raise (cable w/ ropes close grip)
4 x 15 x 50
High Pull (cable w/ ropes)
3 x 15 x 50
Tricep Extensions (w/ rope)
4 x 20 x 50
No gas in the tank, all my back muscles were shot from yesterday and I could definitely feel it on this fine day. Should probably take a day or two off, still fighting a bunch of chest congestion, ah well.
Knockin’ at sub-200lbs for the first time in a minute… (probably has something to do with decreased stamina at the moment, eh?)
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