Intake for Tuesday, 10/14//14
Calories: 2,741
Protein: 245
Carbs: 268
Fat: 86
Sodium: 2,809
Sugar: 114
Intake for Wednesday, 10/15/14
Calories: 3,177
Protein: 280
Carbs: 314
Fat: 88
Sodium: 3,331
Sugar: 100
Thursday, 10/16/14
BW 291
5’s week
Deadlift - TM 510
135x5
225x5
330x5 set 1
380x5 set 2
430x8 set 3
I believe this is the first time I have done more than 5 reps on a heavy DL set. Lots more of this ahead with 5/3/1.
Good morning
45x10
I should have probably put some effort into learning the right way to do these before including them in my assistance work. These did not feel quite right. Some homework is in front of me.
Front squat
135x10
135x10
135x8
Leg raise
3 sets of BWx10.
Confession time. I have been slightly embellishing my weight for months now for no good reason. I was actually as heavy as 298 at the beginning of my recently renewed effort at fat loss. I am pleased to report an honest 291 today. Don’t lie to yourself, kids!
In other news, progress!
Intake for Thursday, 10/16/14
Calories: 2,795
Protein: 236
Carbs: 286
Fat: 84
Sodium: 3,649
Sugar: 130
Friday 10/17/14
BW 292
5’s Week
Press - TM 180
115x5 set 1
135x5 set 2
155x9 set 3
Dips
BWx1
90lb assisted machine dip x 5
I am too fat to do dips. I will DB bench instead.
Lat PD, wide pronated grip
220x10
220x8
220x7
200x10
200x9
DB bench press
5 sets of 75x10
I enjoyed my first week of 5/3/1 quite a bit. Next week I will make an effort to up the conditioning and give my assistance selections some more consideration.
Weekend intake recap:
Friday, 10/17/14
Calories: 3,183
Protein: 225
Carbs: 406
Fat: 74
Sodium: 2,501
Sugar: 163
Saturday, 10/18/14
I decided not to log on Saturday to give myself a mental break. I ate light all day, had a few beers while we watched the first two periods of Bruins/Sabres and generally ate well.
Probably a 3,000 calorie day.
Sunday, 10/19/14
CHEAT DAY
I was just lazy on Sunday, and decided to extend my mental break another day. Had pizza for lunch and breakfast for supper, with about 7 beers to wash it all down. Probably a 4000 calorie day.
Back on track this week, and a large pot of beef and vegetable stewp I prepared over the weekend has me well-positioned for a successful week.
Monday 10/20/14
BW 293
3’s week
Squat - TM 420
135x5
225x5
295x3 set 1
335x3 set 2
375x6 set 3
Leg press
5 sets of 380x10
Supersetted with…
Romanian Deadlift
5 sets of 185x10
Intake for Monday, 10/20/14
Calories: 2,523
Protein: 215
Carbs: 303
Fat: 55
Sodium: 2,714
Sugar: 110
Good job on the 531. It’s a great long-term program if you need a plan.
[quote]kpsnap wrote:
Good job on the 531. It’s a great long-term program if you need a plan. [/quote]
Thanks kpsnap. I gave the Texas Method some serious consideration (enough to both buy and read Rippetoe’s ponderous Practical Programming tome). 5/3/1 sold me on a number of different levels, no the least of which is that I can absolutely see it as a long-term plan for my goals.
There’s undoubtedly better plans suited to my present priority of fat loss, but I don’t care. This will be good enough, and I already enjoy this style of lifting quite a bit after just one week. I thought I’d miss lifting heavy, but I did not walk out of the weight room feeling empty or unfulfilled last week. Not at all. Plus I can always work some Joker Sets in if I get a hair up my ass.
Unrelated note to self: My brother got gastric bypass last week. I’m glad he’s finally doing something about his obesity crisis, but this is some real fuel for the fire for me to continue on a fat loss trajectory. I simply cannot have him be leaner and/or in better shape then me, especially with his surgical assistance. That would be unacceptable.
Keep working.
[quote]twojarslave wrote:
My brother got gastric bypass last week. [/quote]
I wince. I’ve seen a handful of people go through this. I do hope your brother gets some help with behavioral change as part of his process. In the absence of lifestyle support, this procedure does no long term good.
Also, your dietary honesty has inspired me to post my daily macros. I may never forgive you.
[quote]LiftingStrumpet wrote:
[quote]twojarslave wrote:
My brother got gastric bypass last week. [/quote]
I wince. I’ve seen a handful of people go through this. I do hope your brother gets some help with behavioral change as part of his process. In the absence of lifestyle support, this procedure does no long term good.
Also, your dietary honesty has inspired me to post my daily macros. I may never forgive you.[/quote]
I’m pulling for him, absolutely, but I have some serious reservations about this step. He has not given what I would call an honest effort towards improving his health since right after he got out of college (he’s now 37). So he went from a deeply-ingrained lifestyle of bad habits straight to the nuclear option of gastric bypass.
He’s a lot like me, but on special fat boy steroids. More alcohol, more junk, less exercising. Basically all of my bad habits amplified significantly, complicated by a very stressful job with long hours, a pair of daughters aged 3 and 4, and no real traction towards the lifestyle changes necessary for gastric bypass to succeed.
Of course, being a grown man and supporting him is no reason for me to put aside my deep-seeded issues of being a younger brother, so my competitive side is going to come out. I want to beat him at fat loss!
And yes, be honest with yourself! You won’t find a stronger advocate than me for the virtues of denial and excess in consumption, but even I have to put my fat boy dreams aside from time to time and moderate my behavior.
Tuesday, 10/21/14
BW 293
3’s week
Bench Press -TM 270
135x5
190x3 set 1
215x3 set 2
245x6 set 3
DB Bench
5 sets of 75x10
DB Row*
5 sets of 90x10
I am not quite sure what the difference between a Kroc row and a DB row is, so I guess I will just call them DB rows.
[quote]twojarslave wrote:
DB Row*
5 sets of 90x10
I am not quite sure what the difference between a Kroc row and a DB row is, so I guess I will just call them DB rows.[/quote]
Kroc rows are just high-rep heavy dumbbell rows.
[quote]ActivitiesGuy wrote:
[quote]twojarslave wrote:
DB Row*
5 sets of 90x10
I am not quite sure what the difference between a Kroc row and a DB row is, so I guess I will just call them DB rows.[/quote]
Kroc rows are just high-rep heavy dumbbell rows.[/quote]
I guess I’m still confused. When does a DB row stop being a dumbbell row and start being a Kroc row? If I do 15 reps per set with the fat grip 110’s, am I Kroc rowing or dumbbell rowing? The heaviest dumbbells I have access to are 120’s. Can you even do a proper Kroc row with 120’s?
Not that this really changes what or how I row, it is just something I’ve always wondered about.
Intake for Tuesday, 10/21/14
Calories: 2,673
Protein: 215
Carbs: 230
Fat: 56
Sodium: 3,461
Sugar: 112
Intake for Wednesday, 10/22/14
Calories: 2,632
Protein: 209
Carbs: 305
Fat: 59
Sodium: 2,167
Sugar: 148
Wednesday 10/23/14
BW 292
3’s week
Deadlift -TM 510
135x5
225x5
315x3
355x3 set 1
405x3 set 2
460x5 set 3
30 people got laid off from my work today. No heart in my lifting today, so I did my main lift and left.
[quote]twojarslave wrote:
When does a DB row stop being a dumbbell row and start being a Kroc row?
[/quote]
When Kroc does them. 
When I hear “Kroc” row, I understand that to mean one balls out set of 20 reps or more with a weight that is heavy for you, with full range of motion, but with less emphasis on strict form. Every time you do the one set, you want to beat your rep PB. If you don’t feel like you just suffered a severe ass beating when you are done, then it probably wasn’t a Kroc row.
Okay, now that makes sense. I suppose I was just caught up on the relative definition of “heavy”, as it pertains to Kroc rows.
Intake for Thursday, 10/23/14
Calories: 3,135
Protein: 207
Carbs: 434
Fat: 55
Sodium: 2,041
Sugar: 102
Had some vodka and a few unnecessary snacks yesterday.
Friday 10/24/14
BW 292
3’s week
Press - TM 180
125x3 set 1
145x3 set 2
160x7 set 3
125x10 FSL set
Lat PD, supinated grip
5 sets of 200x10
Supersetted with…
DB Bench press
5 sets of 75x10
DB curl
3 sets of 25x12
As I write this I am wearing my 10 year old size 38 waist jeans. A bit of a squeeze, but two years ago I was barely squeezing into a 46. Lots of things to do better next week, like the conditioning I told myself I would do this week but did not.
Off to a Halloween party. I am a hippie!