9-17
Legs (completed back in the normal gym we go to, finally)
RFE supported DB split squat x 1 set failure per leg
Hip thrust machine x 1 set failure
Single leg seated leg curls x 1 set failure
We stopped here, as my gf hasn’t lifted in about 3-4 weeks and I didn’t want to kill her with DOMS.
I did an additional treadmill walk 4.0mph x 15 min at incline level 3.
9-17 (cont’d)
Did another 15 min walk at 4.0 mph and 0-3% incline. Dinner was chicken breast-broccoli-homemade Caesar (made from 0% fat Greek yogurt, light mayo, Dijon, spices, almond milk) and mozz/parmesan cheese. Probably 1200 or so cals, was damn good.
9-18
No lifting. Cardio was 30 mins in AM easy cycling and another 15 min in PM easy elliptical.
Dinner tonight is a bday dinner at Italian restaurant for a close family member. Moderation is the goal
9-19
Chest/shoulders/push:
Machine chest press 1 set failure
Machine overhead (more of a hybrid incline/shoulder press due to the machine set up) x 1 set failure
Chest supported DB laterals x 1 set failure
(Somewhat rushed this morning from sleeping in so my mobility routine wasn’t fully dialed in - didn’t push extra sets)
Followed with 15min walk at 4.0mph and 3% incline
9-20
Back/pull:
Wide grip pulldowns x 2 sets failure
Machine row x 1 set failure
Prone low rep raises x 2 sets failure
Prone DB rear delt flyes x 2 sets failure
Treadmill walk 15 mins 4.0mph 3% incline.
Had a bit of a rough week (psychologically) and I tend to get a little loose with the extra cardio, but it felt good to push through it.
Definitely seeing and feeling leaner (mirror, clothes fit) but scale weight not changing much. Post workout (and shake plus greens shake) was 207.0lbs. Will try to remember to measure again this afternoon when I tend to drop water weight throughout the day. Not terribly attached to the scale as I’m seeing/feeling good differences
9-21 Off day - just basic mobility routine and the McGill big 3
Had a cheeseburger with fries at dinner tho.
9-22
Cardio day consisting of recumbent bike 30mins with x 3 all out intervals of 1min, 1min, 45sec Thrown in. This always gets my appetite going.
Food trucks and chocolate cake were enjoyed today. I will have 5 scoops total of MD. Back to low carb/calories tomorrow
BTW if I don’t mention it, I am doing 4 shakes of MD daily (total is 8-10 scoops depending on the day, if I work out)
9-23
Legs
RFE DB split squat x 1 set failure
Knee supported DB RDL X 1 set failure
Single leg calf raise x 1 set failure and drop set to BW
Followed with 15 min cardio on elliptical
I went a little overboard with not only calories, but extra dessert. I’m holding a little extra water and felt I could’ve slept another 2 hours, but no other real issues (as sometimes I feel hungover from overdoing the carbs). Tonight and tomorrow will be low carb HSMs
9-24
Off day
Cardio was a 4.0mph walk at 5% incline
Grandfather is having some health concerns and will likely be in and out of this hospital this week. I have to say that following a strict diet and training/cardio schedule is a great anchor for me, and I am thankful for this mental/physical boost.
9-25
Push/chest/shoulders
Machine Chest press x 1 set failure
Machine over head press x 1 set failure
Chest supported DM lateral raises x 1 dropset (failure on both weights)
“ran out of time” for cardio, AKA woke up too late as I did not set an alarm
9-26
Also slept in late. We had a back workout planned but will do this tomorrow.
We (girlfriend and I) did a 30 min Youtube-inspired cardio workout (various upper/lower body weight stuff like jacks, hops, mountain climbers, etc). I wasn’t thrilled with the idea at first but it was good bonding time working out concurrently. It also kept my HR up in the 120s-160s at times and I sweat like hell. So it was good.
Last 2 nights I over snacked. Just putting it here in the light…
Much better last night with the diet. Also did another 15min walk at 4.0mph and at 6% incline before dinner.
9-27
Back/pull
Lat pulldown neutral grip x 1 set failure
T-bar Row (chest supported) x 1 set failure
Reverse Pec dec machine x 1 set failure
Post workout: 15min walk 5% incline at 3.6mph
Last night I weighed in at a low (dehydrated) weight of 203.6lbs.
This is (-14.2lbs) since my “bloated” starting weight on 6-17
and
(-9.1lbs) since my drier weight on 6-18.
Also enjoying the visual appearance and clothing fit.
9-28
Off day - cardio was 30min recumbent bike at a steady pace and level 10 (it’s about 50% of max resistance of the bike)
Cheat meal was a couple mai tais, beers and Chinese for dinner.
9-29
Took another off day of lifting as my sleep/recovery wasn’t great. Cardio was 10min on the recumbent bike with 4 x 30 second all out sprints on the “odd” minutes. I had a couple adult beverages while golfing today but these were low carb. Dinner will be something with carbs in it.
Low weight on 9-28 was 202.8lbs. Today (just now) back up to 205.1 lb
9-30
Cardio day
AM 22min moderate resistance on elliptical
PM 15min treadmill walk incline 6% at 4.0mph
Keto healthy solid meal of chicken thighs and zucchini fried in olive oil.
Definitely went a little overboard last night with about 2/3 of a large pizza, a frozen yogurt popsicle and 6 oreos. But i felt great today
10-01
Legs
Leg press machine (unilateral) x 1 set failure (right knee got achy so I don’t think I warmed up adequately for this one)
Hip thrust machine x 1 set failure
Unilateral seated leg curl x 1 set failure
Unilateral standing calf raise machine x 1 set failure
Cardio - 15min walk 3.6mph @ 5% incline
PM
Cardio - 20 min upright bike at low to medium intensity
Dinner was “taco bowls” which ended up being a giant low carb tortilla -taco with ground beef/taco mix, Greek yogurt mix substituted for sour cream, salsa, veggies including sautéed peppers/onions, green onion, lettuce.
Inspired and mostly created by my girl (I just did the sautéing), so I wanted to post about her and give credit
10-02
Cardio:
45 mins light treadmill walk 3.6mph at 5% incline first thing in AM
10-03
Was out late kinda slept like crap ans didn’t wake up in time for a good resistance workout. So I’m pushing this to tomorrow.
AM
Cardio elliptical at light-moderate resistance x 22 min
10-04
AM cardio recumbent bike 30 mins with low-medium resistance and a couple all out sprints x 1 min
PM will be push workout (moved it to the PM because girlfriend had work early)
Edit:
PM workout I did 20 minutes of combined light
Elliptical and treadmill. Heart rate was 120s-130s max, pre lift.
Flat chest press machine x 1 set failure
Overhead press machine x 1 set failure
Db chest supported lateral raises x2 sets failure
Had a shake (1scoop MD, the previous one was 2.5 about 2 hrs pre workout , after another half hour or so 1 apple and two steak and cheese subs for dinner.
Also new low weight this AM 202.5lb (-.01 since my last low😂)
10-05
Last night I had a slice of apple pie. It was my first ever attempt at making it. Not bad, but not good either …
This morning
55min recumbent bike (HR110-120)
Back/pull
Lat pulldown x 2 sets failure
Machine row x 1 set failure
Prone dumbbell Low trap raises X 2 sets failure
Prone Dumbbell rear delts X 1 set failure
10-06
Morning cardio recumbent bike
12 min total with 7-8 intervals of 15 sec all out sprints followed with 45 seconds “rest” at lower resistance
3 miles walk outdoors
Are kinda crappy at lunch and dinner, but still liking what I’m seeing in the mirror.
10-07
Legs
RFE supported DB split squat x 1 set failure
Hip thrust machine x 1 set failure
Single leg seated leg curls x 1 set failure
Single leg standing calf raise machine x 1 set failure
15 min treadmill walk 4.0 mph at 3% incline
PM
17 min light elliptical
10-08
AM cardio
Recumbent bike 30 min light-moderate resistance
10-09
37.5min incline walk 3.2-3.4mph 5% incline
Push/chest/shoulders
Machine chest press x 1 set failure
Machine overhead press x 1 set failure
Chest supported lateral raises x 2 sets failure
10-10 debating doing more cardio right now. Body and motivation is feeling a bit drained, more than usual (ie not just from the dieting). Should probably just suck it up
New low weight was 201.6
And I indeed did 20mins of low intensity cycling