Are you getting enough nutrition/calories? Are you still leaning up? You may be hitting the ‘wall’ and need a gain period.
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Nutriton, yes. Calories, I most definitely could use more. When I was 200, I was eating 6000+ calories per day. I’m probably getting around 3200-3500 now.
Yeah, but I’ve stabilized at 170ish, My stomach is visually leaner every 3 weeks or so.
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Week 17, Day 5
OVERHEAD PRESS
155 x 5
140 x 5
140 x 5
…with…
WEIGHTED PULL-UPS
+30 x 12
+30 x 12
+30 x 12
STANDING DB OVERHEAD PRESS
40s x 10
40s x 10
40s x 10
40s x 10
40s x 10
40s x 10
40s x 10
40s x 10
40s x 10
40s x 10
…with…
TRAP BAR ROW
115 x 15
115 x 15
115 x 15
115 x 15
115 x 15
FACEPULL
110 x 15
110 x 15
110 x 15
110 x 15
110 x 15
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Week 18, Day 1
FRONT SQUAT
230 x 9
250 x 7
270 x 5
SS BAR REVERSE LUNGES, foot elevated
115 x 12
115 x 12
115 x 12
RDL
225 x 15
225 x 15
225 x 15
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Week 18, Day 2
OH PRESS
130 x 9
140 x 7
150 x 5
…with…
WEIGHTED CHIN-UPS
+50 x 8
+50 x 8
+50 x 8
WEIGHTED DIPS
+55 x 10
+55 x 10
+55 x 10
+55 x 10
+55 x 10
+55 x 10
+55 x 10
+55 x 10
+55 x 10
+55 x 10
…with…
T-BAR HIGH ROWS
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
2 Likes
Week 18, Day 3
DB PRESS
50s x 10
50s x 10
50s x 10
50s x 10
50s x 10
DB ROW
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
CURLS AND TRICEPS
Lots of reps and stuff.
Week 18, Day 4
FRONT SQUAT
290 x 5
260 x 5
HB SQUAT
245 x 8
245 x 8
245 x 8
GHR
x20
x20
x20
WEIGHTD DECLINE SIT-UP
+75 x 10
+75 x 10
+75 x 10
I guess my log should read, “Evolv’s General Training Log” since i’m not really breaking any strength barriers for myself anymore lol
3 Likes
Given your dietary restrictions and weight, the work you do is no joke.
6 Likes
With all the squatting you do, do you play any sports for fun?
I’m curious if the amount of the squatting you’ve done over the past 7 years has carried over the field/court/general athleticism? Not sure if you’ve ever tested your broad jump or vertical before.
Keep lifting strong man!
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Hey bud, thank you. I no longer play any “sports” per say. I did growing up though. I still mountain bike, hike, and I just recently have taken up skydiving-- I am currently in a student progression school to get my A license.
However, squatting has helped me out tremendously through my every day life. I feel that squatting heavy and frequently has increased my overall work capacity so much that it supersedes anything I really encounter in my normal life. That goes for firefighting, FedEx, outdoor activities, doing manual labor. If I tire from some type of work, it is usually because I am sore from squats! lol People who say the gym doesn’t translate to real life, I would say that is true in terms of a lot of exercises, but deadlifts and squats I truly believe train you to have a legitimately stronger body.
I haven’t tested my vertical or broad jump since high-school I think! As a 33 year old dude, I owe a lot of my current physical state to squats. Fads come and go, but you really can’t beat squats for developing and maintaining a strong, healthy body.
4 Likes
Week 18, Day 5
OVERHEAD PRESS
160 x 4
145 x 5
145 x 5
…with…
WEIGHTED PULL-UPS
+35 x 10
+35 x 10
+35 x 10
STANDING DB SHOULDER PRESS
45s x 10
45s x 10
45s x 10
45s x 10
45s x 10
45s x 8
45s x 8
45s x 8
45s x 8
45s x 8
…with…
TRAP BAR ROW
120 x 12
120 x 12
120 x 12
120 x 12
120 x 12
FACEPULL
120 x 12
120 x 12
120 x 12
120 x 12
120 x 12
3 Likes
Week 19, Day 1
FRONT SQUAT
245 x 8
265 x 6
280 x 4
2 Likes
That’s funny you say that. I say the ONLY reason I’m not really fat is because of squats lol. I eat well but eat shitty on top of that so still shitty lol, but I don’t do much running or conditioning. But squatting 3-7 times a week has allowed me to stay the same weight. I think Dan John or someone like that once said it if you don’t have time for anything else, just go to the gym and squat lol. I can see why now!
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Agreed! They’re a damn awesome thing! I truly believe I will squat as long as my body will allow me too-- even as my interest in lifting comes and goes.
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Week 19, Day 2
OH PRESS
135 x 8
140 x 6
145 x 4
…with…
WEIGHTED CHINS
+50 x 8
+50 x 8
+50 x 8
WEIGHTED DIPS
+60 x 8
+60 x 8
+60 x 8
+60 x 8
+60 x 8
+60 x 8
+60 x 8
+60 x 8
+60 x 8
+60 x 8
…with…
T-BAR HIGH ROW
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
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Week 19, Day 3
DB PRESS
50s x 20
50s x 20
50s x 20
50s x 20
50s x 20
DB ROW
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
CURLS AND TRICEPS
Lots of reps.
Week 19, Day 4
FRONT SQUAT
315 x 3
280 x 3
HB SQUAT
255 x 8
255 x 8
255 x 8
GHR
x20
x20
This southeastern heat/humidity is kicking my ass.
3 Likes
Week 19, Day 5
OH PRESS
155 x 3
145 x 3
145 x 3
…with…
WEIGHTED PULL-UP
+45 x 10
+45 x 10
+45 x 10
STANDING DB OVERHEAD PRESS
45s x 10
45s x 10
45s x 10
45s x 10
45s x 10
45s x 8
45s x 8
45s x 8
45s x 8
45s x 8
…with…
TRAP BAR ROW
120 x 15
120 x 15
120 x 15
120 x 15
120 x 15
FACEPULL
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10
Body weight was 168.7 lbs…
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Gosh would you eat a sandwich or something! 
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lol, for real, I’ve been trying NOT to drop below 170… I actually had some good food this weekend.
Friday night: Steak burrito and taco al pastor from an amazing taco truck
Saturday night: Giant steak burrito from the local mexican restaurant
Sunday: 2 bratwursts in pretzel buns, turkey breast, rice, sweet potato, salad
I don’t know… maybe it has been the heat and having to work in it?
Week 20, Day 1
FRONT SQUAT
250 x 7
270 x 5
290 x 3
RDL
135 x 15
135 x 15
So… I have my first solo skydive today. Should be interesting.
3 Likes
Good luck man! That must be such a rush!
1 Like