A pound a day? Wow! I still can eat crap (and crave it), but it’s just a lot easier to exercise portion control. When I’m cooking for myself, it’s easy. Eating out makes it a lot harder because I hate to waste food. I try to get a to-go container immediately and split things in half. Even if I end up throwing it away later, it makes it easier for me not to stuff myself in the moment.
I’m living alone, so I don’t have the social aspect of eating to deal with at all. I don’t really know how I’d do in the situation you’ve been in. It’ll be interesting to see how things go for you going forward.
7.19.25 weight: 189.4
Bunch of stretching and abs
A. Overhead Rope Extensions 3x12
B. Inc DB Hammer Curl 3x12
C. Lying DB Extensions 3x10
D. Bar Curl 20/15 (done in one of 6 unused squat racks to be honest)
Below 190. Pretty happy about that. I almost had some tequila last night just for the dehydration, because I REALLY wanted to see 18X on the scale this morning. Ultimately did not. One more week of keto, than back to just eating normally.
To clarify, though, that was between vacation and family…came home from vacation up, got serious about everything for 4 days and shed weight, and now am climbing again.
7.21.25 weight: 193.4
A. Inc DB Press 10/10/12
B. Machine Flyes 12/12/12
C. T-Bar Row 8/8/8
D. Straight-Arm Pulldowns 15/15
Overdid the carbs this weekend. I will be peeing all day today.
7.22.25 weight: 190.8
A. Total Gym Abs
B. Kneeling Cable Crunches
C. Palloff Presses
D. Overhead Cable Rope Ext 12/12/12
E. EZ Bar Cable Curl 10/10/10
F. Single-Arm Rope Pushdown 10/10
G. Machine Preacher Curl 8/8
7.23.25 weight: 190.4
A. Front Squat 8/8/8
B. DB Romanian DL 8/8/8
C. Military Press 15/8/10
D. Face Pulls 15/15/15
One of those days I really did not want to even go in. Back is locked up. Hard to even get my underwear on this morning. After a lot of stretchig, it’s kind of loosened up. Gotta make sure I get up and move around during the day and not just sit on my flat ass.
7.25.25 weight: 192
a. Hammer Strength Incline Press 10/10/9
b. Cross-body Cable Raise 12/12/12
c. Underhand Pulldowns 10/10/10
d. Seated Row 8/8/8
Fell of the keto wagon yesterday. Back on this Sunday.
7.26.25 weight: 191.4
Lots of abs and stretching
A. Incline Tate Press 10/10/10
B. Overhead Rope Extensions 10/10/10
C. Incline DB Curl 10/10/10
D. Bar Curl 3xF
There seem to be a ton of douche bags who lift Friday nights. We have 6 squat racks, and 5 of the bars still had weights on them this morning. Fuck I hate lazy people.
7.28.25 weight: 193.8
A. Hammer Strength Incline Press 12/12/12
B. Cable Crossovers 12/12/12
C. Hammer Strength High Row 10/10/10
D. Straight-Arm Pulldown 12/15
7.29.25 weight: 192.8
Bunch of stretching and ab stuff
A. DB Hammer Curl 10/10/10
B. Overhead Cable Rope Extensions 15/12/12
C. Incline DB Curl 12/12/12
D. Lying DB Extensions 10/10/9
7.30.25 weight: 190.6
A. Single-Leg Leg Press 10/10/10
B. Seated Calf Raises 10/10/10
C. Leg Extensions 10/10/12
D. Military Press 20/15/15
E. Face Pulls 15/15/15
I jammed either my ring or middle finger on my left hand somehow, and I can’t squeeze anything. Hard to even get the protein powder open this morning.
7.31.25 weight: 190.4
Bunch of abs and stretching
A. Overhead Cable Rope Extensions 12/12/10
B. One Arm Reverse Grip Pushdowns 10/10
C. Machine Preacher Curl 8/8/8
D. Bar Curl 1xF
8.2.25 weight: 190.6
Bunch of stretching and abs
A. Lying DB Extensions 10/10/10
B. Inc DB Curls 12/12/12
C. Overhead Rope Extensions 12/12/12
D. Bar Curl 15/15
