Sure thing! I say I accept, but ive been taking my sweet time trying to squat 4 on each side. If its gone up 90lbs you’ve already beat me dude
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We’re rocking a really similar thigh to waist raito! I’m closing in the the 1:1 mark.
Only problem is, it’s not nearly as flattering on a 6’1" white male with 8 inch ankles…
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I’ve been trying to keep the waistline in decent proportion. Rule of thumb is to have your waist be half of your height, or under.
when I lean out some the thigh to waist ratio will be differing by a lot more. On a 5 foot frame its rather noticeable. I was telling Destrength that too. I think its just short people advantages lol
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LOG # 190
mobility work
5 mile walk
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LOG # 191
squat
150x5
185x5
225x5
assist:
varying stance squat: AMRAP
back extensions: 130lbs AMRAP
adductor: AMRAP w/ 100lbs
hanging leg raises: 5x10
10 min walk
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I took six days off again because that last squat PR really beat up my lower back/butt area, and my hips, and im not really fond of aggravating that area. My hips naturally like to rotate externally, and im pretty sure i can externally rotate the shit out of them, to the highest degree if i actually tried to. So with that, comes trying to mitigate extreme rotation.
I had been doing GHRs for quite a while now, and all had been going well until about mid week.
I knew part of doing this was going to be tricky with my lower back, but i didnt know exactly how, id have to compensate or switch stuff up, so i kind of didnt, so long as i wasnt feeling any pain, which i wasnt for the time being. After doing maybe 20 reps of GHRs, I went to stand up and put my foot on the floor, and the tip of shoe, let alone my actual toe, barely even touched the floor, and my sciatica just immediately flared up, couldnt even put my left foot down whatsoever. I had been off for two days, so i went home and kind of stretched the outer part of my thigh, and did some release stuff, along with hip flexor opening stuff, and kept medium heat on it all night. Adductor work is my current ticket to pain relief concerning my hips, so ill throw it in as needed. Doctors appointment got pushed back until next Tuesday, so ill have to wait.
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I cant do hardly any lower back work with out my lower back becoming overtrained (causing pelvic tilt) and messing with my posture and eventually enraging my SI Joint. No amount of ab/mobility work can compensate for Deads + Rows + Squats + Direct Back Work.
To target hamstrings I just do hamstring curls.
As for recovery from a PR/Heavy Singles I try to stay as active as possible. Light weights mimicking and using the same muscles has really helped me. (Front Squats, Walking Body Weight lunges, KB Swings or just walking.) It is just a lot easier to get back if I stay back.
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Walking seems to help a lot too, so i try to walk as much as possible.
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LOG # 192
Today was technically supposed to be deadlift day, but upon arriving to the gym, Aunt Flo came by dramatically and showing no mercy. Tried to power through the cramps and ended up getting extremely nauseated beyond my wildest dreams so I decided to leave and just walk the pain away…well, try to at least.
Walked something shy of 10 miles. Wasn’t really trying to count, or keep track of the time.
Still crampy, still covered in acne and still irritated.
You’d think with the influx of money i have right now id be stocking the kitchen with a bunch of stuff i like. Emphasis on the word “I”, but all ive been doing is hoarding it to some degree. Im a pretty decent pizza delivery girl, most nights i average 100$, and on the weekend double that. All ive been eating is roughly 2100 calories a day, and most of it comes from the shit i eat at work. And i do mean shit. I can taste almost every refined piece of garbage that the food is made out of, but its fast, theres a bunch of it, and i can grab it and go. Havent gained anything, meaning macros are not being blown out of proportion, but i miss being vital and energetic and sweating because my metabolism is on fire. Despite being tired from moving so much, i suppose i can be a little more tired to prep at night, and get up 30 mins earlier to eat and pack lunches, because screw this processed food.
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Curious, do you deliver for a short-order kitchen or is it just pizzas? I used to manage a short-order kitchen (pizza was the majority of our business, but we had a full menu) so I got pretty good at making quick-n-easy meals out of what I had available that didn’t leave me feeling so, dirty. I’d be happy to share!
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Just strictly pizza. Everything else we have are wings, cheesticks, cinnamon rolls, cookies, and breadsticks. A crap ton of carbs.
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Ah dang, got nothin for ya then 
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Make nice with one of the cooks and have them throw together some chicken and veggies in non-pizza form. Do you have a grill or is it all pizza oven?
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Pizza oven. Everyone has their food handlers license, so we all can man the oven. I just never really do anything because I don’t do it right or whatever. I work for Papa Johns just to give some perspective. But I’ve been bringing a bunch of healthy snacks and stuff to work in it’s own backpack. Finally went and bought stuff.
When I worked at a mom and pop shop for pizza, I would take a metal canister thing and fill it with veggies and put siracha sauce on it and eat like three of them a day lol.
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It’s all good. Just make due with what I can
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LOG # 193
bench
115x5
135x5
155x5
assistance:
BB rows: 135lbs 3x5 (really suck at these)
chest supported rows: 135 3x5
lat pulldowns: 100lbs 3x10
triceps pushdown: 50lbs 3x10
pullovers: 90lbs 3x12
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LOG # 194
deadlift
135x5
185x5
225x5
all snatch grip
assist:
leg curls 90lbs 3x10
back extensions: 205lbs 3x12
compound rows: 100lbs 3x10
hanging leg raises: 3x12
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LOG # 195
5 mile walk
wasnt feeling too good, but i kept going
Weighed myself this morning and im back in 190 territory, (197 to be exact), lot of stuff is fitting loosely, but my energy is completely gone from sun-up to sun-down, and im not really that hyped to start drinking a bunch of caffeine. Been eating back up to par, so i guess this is just the process of leaning out. I dont really like it, nor did i really plan for it when i wanted, but its expected from doing a crap ton of stuff now. On the plus side i can see a lot of curves i couldnt beforehand. looking pretty much the same definition wise, just less fat lol. Mainly around the waistline. My upper back doesnt want to budge, but ill be patient. Ive always had slight amounts of cellulite on the backs of my legs, and now its still there, just only on tops of my hamstrings, which ive never seen it do.
Semi afraid to do a re-feed, energy wise, because im not sure i really need it at this point in time, Maybe by the end of this month…maybe. Only real reason im even losing weight AT ALL is because im exerting a crap ton of more energy than i would be if i just lifted, went to school, and went to bed.
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In my experience if you don’t know you don’t need it. Wait until progress stalls (either physique or lift wise) or your energy sucks or in my case I mentally snap hahaha
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