FRONT SQUAT
135 x 5
160 x 5
190 x 5
225 x 5
260 x 5
A1: FLOOR PRESS
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5
A2: BENT OVER BARBELL ROW
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5
POWER SNATCH
100 x 5
100 x 5
100 x 5
AB CIRCUIT (3 rounds of weighted roll-outs, deadbugs, crunches)
I have been dealing with some patella/knee pain since January. Really annoying. I have been trying to work around it as best as I can. It certainly has held me back from really going bigger on weight and volume. Slowly has seemed to get better, just taking a very long time.
A1: FLOOR PRESS, WITH NEUTRAL GRIP BAR
135 x 12
135 x 10
135 x 10
135 x 10
A2: BARBELL ROW
155 x 12
155 x 10
155 x 10
155 x 10
B1: STANDING OVERHEAD PRESS
120 x 10
120 x 5
120 x 5
105 x 10
B2: WEIGHTED MULTI-GRIP CHINS/PULL-UPS
+45 x 6
+45 x 6
+45 x 6
+25 x 10
Everything is coming along. I feel my strength slowly creeping back. Shoulder still gives me issues with pressing, especially horizontal pressing, but that has been a nagging thing for years now. I mention my shoulder at the very beginning of this log, about 10 years back! My knee seems to be doing better. I put it through several days of volume in a row to see how I handled it this week. Seems okay, but not amazing. Every week seems to be a smidge better. So maybe soon I can get back to squatting a little bigger again.
Diet has been the same. Consuming mostly around 4200-5000 calories a day and maintaining around 162-165 lbs every day. All in all, I feel good.
lol, I used to be a courier, but now I drive a tractor-trailer now for FedEx. So I am actually not as active as I used to be, but not stuck in the cab no longer than an hour at a time. I am still definitely more physically active than someone who works in an office.
In any case, I stay pretty lean because of what I eat. I do not eat any grains (true grains like wheat, rice, oats, etc), dairy, or added cooking oils. I wrote a thing in another thread about it this past week, but nobody seemed to believe me.
As an example, yesterday looked like this:
Meal 1 (1300 calories):
1/3 lbs amaranth
15 ounces of beans
6 ounces chicken breast
1 banana
2 apples, 4 cus of spinach, 3 carrots, 2 stalks celery juiced
Meal 2 (1227 calories):
1/3 lbs amaranth
15 ounces of beans
6 ounces chicken breast
3 ounces roasted plantains
Meal 3 (1350 calories):
20 ounces of flank steak, stir fried with peppers/onion
15 ounce can of beans
mixed green salad
Meal 4 (1300 calories):
18 baked chicken wings, with sauce
1.5 cup of blueberries
A1: PAUSED FLOOR PRESS
145 x 5
145 x 5
155 x 3
155 x 3
155 x 3
155 x 3
A2: BARBELL ROW
185 x 5
185 x 5
195 x 3
195 x 3
195 x 3
195 x 3
B1: STANDING BARBELL OVERHEAD PRESS
120 x 5
120 x 5
120 x 5
120 x 5
130 x 3
130 x 7
B2: WEIGHTED MULTIGRIP PULL-UPS
+45 x 5
+45 x 5
+45 x 5
+45 x 5
+55 x 3
+55 x 7
I believe you. I know you’re very active, and all your food is natural. I firmly believe clean/natty calories are effectively less than processed junk calories.