1/10
Paused (first rep paused): 230 6x2
Military press: 140 4x8
10 sets of shoulders
superset with
10 sets of arms
1/12
weight: 187
1/13
weight: 187.4
Squats: 300 4x8
SGDL: 290 2x2, 265 2x2
13 sets of hams
4 sets of abs
3 sets of calves
3 sets of quads
Calories: 4100
Calories have been in the 3700 range all this week and I haven’t been putting on weight. I’m going to have to get more calories in which means eating more earlier for me. Going to try to get into the 3900-4000 calorie range on training days and leave off days at 36-3700.
1/14
Weight: 187.2
Training:
Paused bench: 260 4x8
Incline bench: 165 4x8
13 sets of pecs
10 sets of tries
4000 calories
1/15
weight: 187
3600 calories
1/16
weight: 190
SSB squat 230: 4x3
sumo deadstop deads: 370 4x8
15 sets of upper back
10 sets of bies
calories:4000
I 1/18 I only hit about 2400 calories with some stomach issues.
1/19
Weight: 190 (feeling very bloated)
Training:
Paused bench: 210 6x1
Military press: 145 4x5
9 sets of shoulders
6 sets of bies
4 sets of tries
calories: 3400 (still get my gut back to normal)
190 this morning.
1 Like
@ChongLordUno Thanks! should be in bear mode pretty soon.
1/20/18
Weight:190.4
Training:
3 minutes stair climber
Squats: 305 3x8
SGDL: 245 4x1
9 sets of hams
3 sets of abs
3 sets of calves
Spent over an hour at a trampoline place chasing a 3 year old. After the squats and the jumping I was pretty wrecked.
Calories: 3700
1 Like
1/21/18
Weight: 190.2
Training:
5 minute airdyne
paused bench: 270 3x8
Incline bench: 170 4x5
10 sets of pecs
8 sets of tries
Secrete weapon: blue nails. You need a 3 year old daughter to properly execute this technique though.
1 Like
1/22
Weight:189.6
Calories: 3800
10 minute walk at lunch and about 2 hours on a playground.
1/23
Training:
SSB squats: 210 4x2
Sumo deadstop deadlift: 385 3x8
10 sets of lats
8 sets of bies
calories: 3000
1/24
Calories: 3000
Weight: 190
1/25
Weight 189.6
Speed bench, first rep paused: 245 8x2
Military press: 150 5x8
3 sets of tries
12 sets of bies
12 sets of shoulders
20 minute walk at lunch
Calories: 3700
So my stomach is still not doing well. On top of that I’ve had a sinus infection. No appetite and virtually no sleep. Need to get over this crap and back on track.
1/26/18
And so begins hell week…
Weight: 190
Training:
Squat: 325 4x6
SGDL: 285 6x2
11 sets of hams
3 sets of quads
5 sets of compound legs
2 sets of calves
20 minute walk
Calories: 4000
1/27/18
Weight: 190.6
Training:
Paused bench: 285 4x6
Incline bench: 175 5x8
18 sets of pecs
16 sets of tries
Over the weekend was eating out for the most part, but I tried to get in about 4000 calories a day.
Monday got about 3600 and weighed in at 190.6
1/30
Final day of overreaching week.
Training:
SSB squat: 245 6x3
deadstop sumo deadlift: 405 4x6
20 sets of upper back
12 sets of bies
20 minute walk
Calories: 4000
Hips are aching, mostly on the SSB squats oddly enough. Time for a de-load week. I actually love that my hips and IT bands are feeling a bit beat up because it’s the first time in forever that my back isn’t the weak link.
1/31
Calories:3700
20 minute walk
45 minute hike with a 3 year old on my shoulders
1 hour at the play ground
2/1
weight: 192 (finally seeing some movement)
calories: 3500
2/2
weight: 192.6
Training (deload):
Paused bench: 195 6x1
Military press: 135 3x5
5 sets of shoulders
3 sets of bies
2 sets of tries
2/3
Squat: 200 3x6
SGDL: 220 4x1
5 sets of hams
3 sets of quads
3 sets of abs
3 sets of calves
2/4
Weight: 189.6
Paused Bench: 175 3x6
Incline bench: 165 3x5
7 sets of pecs
5 sets of tries
2/5
Weight: 190.2
2/6
Weight: 190
SSB squat: 195 4x2
Sumo deadstop deadlift: 245 3x6
8 sets of lats
5 sets of bies
I also got in a number of walks and the 2 45 minute hikes with a 3 year old on my shoulders.
[end of deload]
2/8/18
Weight: 192.4
Training:
Bench (paused first rep): 210 6x3
Military press: 150 3x5
5 sets of shoulders
8 sets of arms
2/10/18
Training:
3 minute stair climb
squats: 330 3x5
SGDL: 240 4x3
6 sets of hams
3 sets of quads
3 sets of calves
2/11/18
Training:
5 minute slow stair climb
Paused bench: 290 3x5
Incline bench: 175 3x5
10 sets of pecs
8 sets of tries
20 minute walk
3700 calories
2/12
191.6
10 minute walk
3700 calories
2/13
190.6
Training:
SSB: 210 4x3
Sumo dead stop deadlift: 415 3x5
10 sets of lats
8 sets of bies
30 minute walk
3800 calories
