I just read your post about this log’s name - solid choice.
Thanks! I remember it being led by Autobots who were pacifists. Couldn’t even access the planet or the galaxy realm its in without going through a vortex.
1 Like
Log 2
Took this from one of the articles section. Went by quick but did as prescribed with 5 rounds so far. I lost the one kettlebell my mom gave me so I substituted with a 25lb dumbell.
6 Likes
Thoughts
Ive had to fight the powerlifting monster because now that im back into the swing of things all I wanna do is 1-3RMs and thats…not what were doing here sis.
Id like to shoot for some nice conditioning, doesn’t have to be hard-core, but I’d like to be able to move my own 185lb self around comfortably. Mobility has been great, and I really dont prioritize it when chasing numbers.
So….trying to compensate and shoot for medium-ish volume with medium-ish intensity. Id like to shoot for 50-60% of my old training maxes, and mix and match set schemes as I go.
5/3/1, S.S., etc. Are all programs ive nearly memorized so lots of toys to play with. Still have to remind myself we are NOT putting the knee wraps on lol.
7 Likes
Log 3
Incline walking 15 mins (incline set at 10)
Mph 2.5
Used my husbands weighted vest at 40lbs
6 Likes
Log 4
PPL Mid/Upper
Deadlift
95x10
135x8
185x8
Top set 225x3
Squat:
groove work
Just the bar 5 sets of 10
OHP:
65 x10
75x5
75x5
Jump to 95 top set of 3
Machine rows using 40lbs did not count sets or reps mostly for targeted the injury on my right side
Back extensions, run the rack from 40lbs to 120lbs. No counting either.
6 Likes
2 Likes
Thoughts
Ya girl is fat. Period. Had to SQUEEZE into my belt today. And I told my husband I think I’ve outgrown the belt. I believe the one I have on in the video is a Kamileo small, so its time I go and get a medium.
Diet wise I haven’t had a good grip on WHEN I eat. And yes, the body dymorphia is still alive and well. Most days I just ignore it and apply reasonable grounding talk to myself. Upon waking up is about the only time I actually like what I see in the mirror, but waist measurement is still parked at 30-30.5 inches. So im not gonna make a fuss about the fluctuations throughout the day.
Next would be the RPE. 225 had me straining. I have also been absent from the gym for like…2 years so theres that. But the RPE today was well at a solid 9.
The conditioning work, while I dont like it at all, was great. Anything to break a sweat has been great.
7 Likes
I know I’m a late entry but it is SO good to have you back up in here!! 
2 Likes
Thank you! How have you been?
Log 5
Dumbell circuit
3 rounds
Pulse Squat, SLDL, push-ups, lying leg raises, and rows reps of 10-15
Roughly 30-35 mins
7 Likes
So…I think i screwed up and cut calories way too quickly. I cannot sleep. Like at all.
@T3hPwnisher I think some years ago you mentioned carbs being beneficial at night for weightloss insomnia, may I ask if this still holds true for you? Idk if you struggle with that anymore, or if you’ve found something better, but this happened almost immediately around second day of caloric deficit.
1 Like
Oh, that was never anything I personally employed: just a fact I learned. For myself, I focus on magnesium and melatonin as bedtime supplements.
1 Like
I have also found magnesium to be helpful. Not a big fan of melatonin, but I think that is more because I overused it when I worked 3rd shift. I’m pretty sure my insomnia is now more driven by perimenopause than anything else so I’m not sure if what helped me will help you. I’ve noticed an improvement in my sleep since I got back to lifting and since I’ve lost some excess body fat. I could go into a whole monologue about “bad estrogen” and the trouble it causes, but I will spare you that.
2 Likes
How big is your deficit?
Too much too fast is a recipe for sleep issues. I have found small drops are much easier to deal with and way more sustainable. You should not feel like your starving.
Are you eating anything pre bed?
Having a shake or some nuts pre bed will keep overnight hunger down and def help with sleep. Even a scoop of peanut butter goes a long way.
Do you take anything at night to help? I’ve had issues in the past and it was recommended I take CerenityPM. You can check it out here . For me it was a short term use just to get my sleep patteren back on track.
Another huge fan of magnesium here, and specifically magnesium l-threonate, which is what I take, or glycinate, which is also said to be helpful to sleep. I chose l-threonate because Andrew Huberman explained very well why he liked it better than glycinate, though I can’t recall the difference now. I think the threonate is geared toward cognitive benefit. I also take l-theanine, again on Huberman’s recommendation. They were game changers for me.
@T3hPwnisher melatonin is probably not helpful for your purposes, and may be counter-productive. It’s best used briefly for jet lag or shift work changes in schedule, not as a sleep aid. We make our own, and as I understand it there’s really no supplementing it. It’s more for helping the body adjust to WHEN it should be deployed.
I agree with this. Going to bed hungry doesn’t work for me. If dinner is filling enough for me, great, if not I have yogurt and fruit as a snack. If necessary, I’ll grab a hunk of chicken from the fridge. We usually have leftover meat at any given time, but when I started the first of my recent serious cuts I was buying boxes of roasted chicken pieces to snack on, and I’d just eat a couple of pieces before bed. It’s funny to think about those boxes of chicken now, because at the time I vastly underestimated the sheer quantity of meat needed to meet my protein goals and kept running out. Now I’ve gotten used to that it’s going to take 1.5 lbs of whatever to get two of us through a meal without me feeling anxious that I’d not have enough. (Husband needs to get his protein up - we should need 2#.)
3 Likes
I basically spent the first 15 years of my career working some very wild shifts. Paired with the hormonal health issues, I am still in a state of recovery
1 Like
Okay. Just go easy on it.
1 Like
Pretty big jump. Went from 2600-2700 down to 1700.
Pre bed time I would have a small thing of Gatorade and almonds, or do almonds/grapes/cheese combo. I think the deficit is so large that the bedtime food isn’t really helping since theyre probably needed regardless.
At night I dont take anything anymore. Idk if I have a high tolerance but ive tried Melatonin, Off brand sleep aids, valerian, CBD, passionflower, magnesium spray (probably do the pill form for a try.).
Is that good info for you? I have more success with hot baths than anything else, but coming.home exhausted I usually hop in the shower, but I try to employ the baths as much as possible
Ive tried glycinate for maybe a year, and so far I dont notice much, but I can give the option a try as well, thanks
1 Like