Conv. Deads
10 x 135
5 x 225
5 x 315
3 x 365
3 x 405
1+ x 435 (5 total dead stop w/ straps)
5 x 10 x 225
T-Bar Row Pyramid
6-8 x 10-15 x 45/90/135/160/185
Wide Grip Lat Pulldown
4-5 x 12-15 x 120-150
Superset:
Shrugs 50 reps
Abs 75 reps
Superset:
Biceps 50-70 reps
Abs 75 reps
Decent day, wanted 6, may have gotten 6, honestly not sure, calling it 5 because I can’t genuinely remember if I went for the 6th or not, the first 3 reps at 435 it jumped off the floor for me, the first rep actually took me by surprise. Pretty short day, got a full day of skiing and chaperoning middle schoolers tomorrow, gotta be on my game haha various abs and biceps, nothing to write home about.
Weight: Back to eating how I should be, and it showed on the scale today, feel better, less bloated and sluggish.
I’m right with you on all of this stuff. Less so the scale part, but everything else, yeah. Forcing yourself to stay the course and “training” instead of proving to yourself how strong you are by testing can be tough. I’m currently tying to buckle down on dietary stuff as well. Again, it’s tough because I’m used to eating as much as I can as long as it has some sort of protein in it. Might be time to switch out chocolate milk for skim milk and pizza for oven baked chicken breasts
Flat BB Bench
2 x 10 x 135
8 x 155
6 x 185
5 x 205
5 x 10 x 135 (w/ fat grips)
Superset lots of these sets w/
WG Pull Ups
? x 5 x BW
Various Triceps and Chest Isolation
It was a good day, had the gym to myself (since I have the keys I can lock the door behind me, muahaha) so I was able to blast some decent music and focus on my lifting.
Squat (beltless)
2 x 5 x 135
5 x 185
5 x 225
5 x 245
5 x 275
BBB
5 x 10 x 135
Supersets
Step Ups
3 x 10/10 x 135
KB Swings
3 x 15 x 50
Superset
Standing Calves
4 x 15 x 70
DB RDL
4 x 10-12 x 45s
Squatted in sneakers/flats today, and it felt much better than squatting in my romaleos (blasphemy!) may try my heavy sets next cycle in my stocking feet like I used to, then lace up the heels for my BBB sets, jury is still out.
Weight: Right where I expected, much better damage control this weekend, I usually come in 203-205 on Monday mornings, was able to keep things much more in check this weekend and have been sitting at 200 for the last two days, good stuff.
I disagree. I don’t have fun cooking anything. I’ll put the whole pack of chicken (5-7 lbs) on two trays and bake for 20 minutes at 450 def F. I flip it and swap the tray position at 10 minutes. The chicken is always juicy and it requires me to do very little work.
It’s definitely the pain-free way to do it, but there’s something about the texture of the meat upon reheating after it’s been baked that doesn’t gel with me.
I’ve adapted to eating everything cold at work. I can go by a convenience store and use the microwave but I’m too lazy. It’s become so common that eating warm food is like having a treat.
I’ve always worked in a setting where a microwave was readily available (home, office, warehouse, etc.) but I’m actually going to be on the road fairly often with the new gig so I’ll be part of the cold eats club soon enough.
I was like 100 ft from a microwave yesterday and I still ate my second helping of shredded pork and potatoes cold. I just forgot to warm it up. I even eat spaghetti type pasta dishes cold now.
Zero gas in the tank, one protein shake and a spoonful of peanut butter to fuel this workout (1pm rather than 4am). Was just dead. Had a solid pump, didn’t feel tight, little queasy. Poor planning on my part all around. Need to figure my shit back out
NG T-Bar Row (Plate weight only)
2 x 12 x 45
1 x 10 x 90
3 x 8 x 135
1 x 12 x 90
1 x 15 x 90
2 x 20 x 45
WG Pull Up
3 x 5 x +20
1 x 8 x BW
1 x 6 x BW
2 x 5 x BW
Meadows Rows (Plate Weight)
2 x 5 x 70
2 x 10 x 70 (w/ straps)
WG Pull Downs
3 x 12-15 x 120-150
NG Pull Downs
3 x 15 x 100-120
Deadlifts (Conventional)
2 x 10 x 225
1 x 15 x 225
DB Curls
4 x 8-10 x 30-40
A much better day today, felt full, hell, even took a few progress pictures to see where I’m at, and I’m liking it, don’t really feel any “tighter” at the 197 mark, just normal at this point, which is awesome. The deadlifts felt great even though they were towards the end (albeit very light). Ready to get back into some weight, I think.
Weight musings: At 200 I look good (like I lift, anyway, without an abundance of excess) am not afraid to have my shirt off, and this is a very sustainable weight for me, it has taken very little discipline for me to stay here and with a bit of a more disciplined approach 190 would be right there, I have no doubt. Happy with where I’m at and where I’m going.
I carry a bag of Starbursts in my gym bag for this reason. Occasionally my blood sugar gets a bit low and I feel nauseous. If I eat a few Starbursts then I don’t have that problem and it helps my finish when my energy starts fading.
