Could have been much worse, given that I partied all night.
Saturday, 10/25/14
CHEAT DAY
Probably a 3,500 calorie day.
Sunday, 10/26/14
Did not log, but ate well all day and had about 900 calories worth of beer. Probably another 3,500 calorie day.
Observations:
I just need to dial it in a little more from M-F and keep my weekend to no more than one day over 3,000 calories and I believe that will keep me on a fat loss trajectory for the time being. Also, spend more time conditioning.
[quote]twojarslave wrote:
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. [/quote]
Kudos! This is one of the best & most “real” ways to track fat loss progress. Soon you’ll be ordering some new 36’s or even 34’s
[quote]twojarslave wrote:
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. [/quote]
Kudos! This is one of the best & most “real” ways to track fat loss progress. Soon you’ll be ordering some new 36’s or even 34’s :)[/quote]
[quote]twojarslave wrote:
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. [/quote]
Kudos! This is one of the best & most “real” ways to track fat loss progress. Soon you’ll be ordering some new 36’s or even 34’s :)[/quote]
Yeah it was a bit of a surprise that they fit. I was not planning on any Halloween activities last weekend, but our neighborhood bar threw a badass party on Friday that we had to hit up. I didn’t have a costume, but I dug through some boxes of old clothes and found my frayed hippie jeans and an old tie-dye concert shirt. My ample beard and the fact that I haven’t had a haircut since the beginning of the summer lent themselves quite well to being a hippie for Halloween, so I ended up pulling off a pretty good costume. I looked a lot like Chong, I was told.
I am also delighted at how much different my body composition is now from the last time I managed to put those jeans on. I’m probably 20 or 30 pounds heavier than when I fit into those jeans the last time. I think I like this whole idea of having a bit of muscle on my frame.
That said, I didn’t exactly nail it last week. This week will be better.
135x5
225x5
275x5
315x5 set 1
355x3 set 2
405x4 set 3
I was supposed to be lifting 400 for my top set, but I rounded up to the nearest plate. Forgive me, Mr. Wendler.
Leg press
5 sets of 470x10
Supersetted with…
Romanian deadlift
5 sets of 205x10
20 min sauna
10 min hot tub
After 3 weeks of working up on assistance weights, I think I have found my poundage ballpark for these two lifts. Both were adequately difficult.
I was expecting to weigh in a few pounds heavier, which is normal for me after a weekend of relaxed discipline. I drank water all day, so perhaps I did a better job of keeping things reigned in over the weekend than I gave myself credit for. I will take it.
[quote]twojarslave wrote:
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. [/quote]
Kudos! This is one of the best & most “real” ways to track fat loss progress. Soon you’ll be ordering some new 36’s or even 34’s :)[/quote]
Yeah it was a bit of a surprise that they fit. I was not planning on any Halloween activities last weekend, but our neighborhood bar threw a badass party on Friday that we had to hit up. I didn’t have a costume, but I dug through some boxes of old clothes and found my frayed hippie jeans and an old tie-dye concert shirt. My ample beard and the fact that I haven’t had a haircut since the beginning of the summer lent themselves quite well to being a hippie for Halloween, so I ended up pulling off a pretty good costume. I looked a lot like Chong, I was told.
I am also delighted at how much different my body composition is now from the last time I managed to put those jeans on. I’m probably 20 or 30 pounds heavier than when I fit into those jeans the last time. I think I like this whole idea of having a bit of muscle on my frame.
That said, I didn’t exactly nail it last week. This week will be better.[/quote]
Awesome. I managed to go from 38s (really needing a 40) back to 36s recently. It feels good.
Thanks OldOgre. I pulled the 38’s off for the party, but I am still an honest 40. Soon!
Tuesday 10/28/14
BW 288
5/3/1 week
Bench press - TM 270
135x5
205x5 set 1
230x3 set 2
255x4 set 3
DB incline bench
3 sets of 65x10
Havent done this in a while.
DB row
110x10
110x5
90x10
90x10
I just ran out of steam on the second set of 110.
I don’t normally comment on my personal life here. I l ike to keep the focus on lifting weights, losing fat and, at times, gaining fat. That said, the last few days bring to mind a famous movie line.
“Life is like a box of chocolates. You never know when extended family is going to pop back into your life with their outrageous and irresponsible behavior that is in no way fueled by any illegal activity. How dare you suggest otherwise?”
I think I am paraphrasing a bit, but I that line always resonated with me.
We ended up going out to eat as a sort of therapy for the insanity that has suddenly made its way into our lives. I had two pints of craft IPA and a glass of Jack Daniels, totaling 754 calories of garbage for the day. Plus I was REALLY hungry and still sore from Monday.
I make no apologies for a day off the rails when the stress of dealing with some serious child neglect is falling in my lap. I needed some damn food! And some damn beer!
I’ll have taken all of the steps to help that are within my power by the end of the day. I can’t let some life stress throw me off for more than one day.
I’ll be fine. It is my GF I am worried about. She’s been doing pretty well dealing with my changes over the last few weeks. That has been going quite well, actually. She’s also been making an effort to do more for herself.
She went shopping yesterday, and now our freezer is filled with a variety of foods that will not get us any closer to our health and fitness goals. Plus lots of candy. You know, so we’re “ready” for trick or treaters that won’t come for another four days.
None of that junk is particularly appealing to me. What concerns me is that all of this stress may cause her to go off the rails while I stay on them, which will lead to all kinds of tension on top of the stress we already have.
This fuckery all involves her extended family that she was very close with in the past, so she is going to have a different emotional response to this stress than I will. The mother involved was actually raised by her family for a time, so they used to be very close.
It is a very sad situation. We’re doing what we can to step up and help the kids involved. The adults who brewed this batch of chaos and tragedy can fuck off for all I care. I hope they all rot in jail.
Calories: 3,137
Protein: 151 - This can’t be right
Carbs: 259
Fat: 84
Sodium: 3,071
Sugar: 107
Junk Calories: 530
I’ve got a new “meal” on myfitnesspal, hence the new category here. Junk. Yesterday I had 530 calories from beer and a shot of Jack Daniels. This is included in my total at the top. Any nutritionally devoid crap I shove down my chow hole is getting logged here.
I don’t think my macros are correctly logged for yesterday. I was easily over 200 g protein yesterday. I picked an existing meatloaf record on myfitnesspal that seemed about right but I don’t think whoever built it included protein. I normally will build and measure my own recipes, and I have a number already saved. I should have done this here too but I did not put the effort into it last night.
135x5
225x5
315x5
385x5 set 1
430x3 set 2
485x3 set 3
Not my best showing. Was hoping for at least 5.
Front squat
135x10
155x10
185x8
Skipped abs, because lazy.
I have not been at my strongest this week. Not sleeping well, allowing myself a bit too much junk and the ratcheted stress levels are surely taking their toll.
Glad to have you following, raven78. I live in Maine, USA, which boasts one of the highest per capita concentrations of craft and smaller breweries anywhere in the world. This is a fantastic local asset for my taste buds but problematic for my goals of fat loss. I am managing to navigate these choppy waters by having my willpower join forces with vodka, which has only 60 calories per oz.
I left work early today and forgot to note my lifts from the spreadsheet I keep on my work PC. I have not memorized the percentages from the book, so I had to guess on all but my top set. Forgive me once again, Mr. Wendler.
115x5
135x5 set 1
155x3 set 2
170x5 set 3
135x12 FSL set
2 rep PR @ 135
DB bench
4 sets of 75x10
1 set of 75x15
Supersetted with…
Lat PD, neutral grip
5 sets of 200x10
Farmers carries, 110 pound fat grip DBs in each hand.
Carried them as far as I could five times. Big distance PRs for the first three carries.
I needed a solid workout, and I got one. Several factors favored me today.
9 hours of sleep.
No alcohol last night.
A new supplement I tried today, unfortunately not available from the good people at Biotest.
What was this wonder-substance? A sexy and strong young woman in yoga pants asking for my thoughts on deadlifts, that is what! It is amazing what some involuntary dick-swinging can do for one’s effort, especially after a string of sub-par workouts. My brain had very little to do with my rep and distance PRs today.
She is actually a very impressive lifter that I see occasionally. A strong and a very cerebral gal who knows what she is doing. And is too young for me. And I am taken.
Right now I am passing out all of the candy. I haven’t had one piece!
Paused a few of these. Felt good. I will start pausing more of my squats, excluding very heavy work sets.
Leg press
3 sets of 290x10
Supersetted with…
Romanian deadlift
3 sets of 135x10
I like deload week already. Deload the body. Deload the mind. Free up some time as well. I would probably go with 6 week cycles if I was eating for strength, but I will stick with the vanilla program for now and deload every fourth week.
The beneficiary of my deload time and focus dividend will be a young man who can best be described as a bench bro. He can bench press 225 for 12, which is quite good ate age 18 or 19, but he seems to be otherwise untrained. He wants to learn how to squat. I am not sure if he ever will, but I agreed to spend 30 minutes with him tomorrow to try and start him off on a good path.
That is all I am committing to. I am not getting distracted with another unmotivated noob.
[quote]twojarslave wrote:
That’s one way of making sure temptation is not staring you in the face all week. Remove the temptation by giving in to it. Solid reasoning.[/quote]
I have fallen victim to this awful-bass-ackwards approach before.
Well, if I just FINISH the jar of peanut butter now, then it’s gone and I can’t eat it for the rest of the week…
