[quote]EyeDentist wrote:
[quote]dchris wrote:
Most PB/AB I see has ~17F, 4C, 7P. [/quote]
The macros I have on natty PB (per tbsp) are Pro 3g, Carbs 1g, and Fat 8g.[/quote]
I just realized you said per tbsp and checked what I have. One serving is 2 tbsp, thus if you double yours it’s similar to what I am getting. 16F, 2C and 6P.
Monday and Tuesday off due to work stress, trying to close on a house and needing some almond milk ice cream. Treated it as a, desperately needed, re-feed.
Wednesday
First day of Stronglifts 5x5. I’m going to give this a run through the summer until baseball season is over. My goals are to maintain strength and continue to lose weight, albeit slowly, without hindering my baseball season.
Squat
185x5 - Legs are currently sore from pitching sunday. I plan on adding 10lbs a session until I get to 225.
Incline Bench - Instead of flat to limit shoulder issues.
185x5
Rows
225x5
Elbow Tendonitis flared up a bit, so did banded elbow work.
Hanging Leg raises
3x8
Sunday
Had a double header. Played well, but it was really hot.
Monday - Woke up at 241! Still making slow progress of about 1lb/week.
I won’t be able to get into the gym much this week, because we just bought a house and are trying to unpack and purchase furniture… I’m going to borrow a KB and do swings in the morning and night to get by.
My elbow is still bugging me and kept me from pitching on sunday. I’m going to try some ASTYM on it, see if that helps.
Friday
Squats
5x5
Bench
5x5
Rows
5x15
Lateral Raises
Saturday
Squats
5x5
High Incline Bench
5x5
High Pulls
5x5
Sunday
Had a double header and pitched 6 innings. My right arm, lat and shoulder is sore, as well as the left side of my abs. Ha. I think pitching might create some imbalances.
Monday
off
I might go for a light jog or do sprints tonight as my arm is still pretty sore from throwing. I’m looking leaner, but weight is steady between 241-245.
Last week stayed consistent every other day with 5x5.
Alternate every other work out with:
Squats
5x5
BP/Incline BP
5x5
SGHP/BB Row
5x5
Left shoulder has been hurting since last week. I really don’t know where this is from. Overall, fat loss has stopped and my body is breaking down. lol. Diet has been pretty shitty lately. By shitty, I mean, i’m just staying at 241, haven’t been able to eat good clean meals. I also drank a lot on Saturday, then started craving ice cream lol. My buzzed self can’t say no to ice cream.
Monday
Squat
5x5
Bench
5x5
Rows
5x12 - Heavier weight was hurting my elbow.
Face Pulls
Wednesday
PB day. Very low carbs.
Squat
5x5
Incline Bench
5x5
SGHP
5x5
Bulgarians split squats
Thursday
Superset:
Hang Cleans & Front Squats 5x5
Bench
5x5
DL
2x3
Feet Elevated Tricep Dips.
Finally got back on the right track on Thursday. Things have been more consistent at work and we are finally settled in our house.
I have been sticking to the Stronglifts template of Squat, Press and pull, but have been doing the last 2 sets in the 2-3 rep range. Have also been doing Tabata/WOD type stuff at the end of workouts.
Today
Front Squat
5x3
Bench Press
5x3
SGHP
5x5
5 Sets of 5: Front Squats and OHP EMOM.
Saturday
Back Squat
5x5
Incline Bench Press
5x5
Deadlift
225 adding a rep EMOM, worked up to 11 reps.
7 Mile hike around 6 waterfalls.
Monday - Off
Tuesday
Squats
3x5, 2x3
Bench Press
4x5, 1x3
BB Row
3x15
Complex 10x5: Hang clean, front squat, OHP, back squat, OHP
Saturday
Squat
3x5
Squat from pins
2x3 - 315 & 365
Rack Pull
5x5
Bench
5x5
Dips and BB Rows
2x10
My elbow is finally feeling good enough to do dips!
Sunday
Pitched first inning, but in the top of the 2nd I was rounding third and my hamstring cramped. I had to come out of that game. In the second game, I ended up DH’ing. Also, I was hit three times in the two games, on my wrist, left knee and right elbow. Rough day of baseball altogether…
Monday
I weighed in at 239! Finally made it into the 230’s, after a month and a half. Decided to take the day off and let my hammy rest, as well as my knee and played 9 rounds of golf. Four more lbs and I will of hit my original goal, which I set out for in February. Although, I don’t think I’ll be happy there.
Tuesday
Front Squats
3x5x185
2x5x225
Bulgarian Split Squats
3x8xleg
Incline Bench
5x5x185
DB slight incline bench
3x20
BB Rows
5x12
Complex: 3 reps of 135b Clean>Front Squat>Push Press EMOM for 8 minutes.
Thursday
Elbow was really hurting today, especially in my hand. Had trouble shifting in my car, it was hurting so bad. Decided to take the day off from lifting weights and went for a light jog.
Friday
Back Squat
3x5
2x3
Superset: Push Press/SGHP 3x5, 2x3
I set a new PR, inadvertently, with Hang Cleans. After my set of SGHPs at 175 I cleaned it to start my Push Press. That’s the most I believe I have ever attempted.
10 Minutes Straight w/ no rest
3 135lb Sumo DLs, 3 105lbs Front Squats, 20 Situps.
Light DB Seated OHP and Laterals
Overall a really good work out. The 10 minutes of torture was extremely difficult, the last two minutes I could barely get up after the sit ups.
Diet has been on point these last two days. Yesterday was low carbs, high protein and moderate fat. Today was/is high protein, with moderate carbs and fat. Would really like to end up at 237lbs on Sunday.
Saturday
Morning Light Jog
Afternoon
Bench
3x25
Slight Incline
3x15
Dips
3x8
Sunday
Double Header
Monday
I weighed in at 237.3! Things are moving nicely. Decided to take today’s workout a bit easier, my legs are really sore from yesterday’s games
OHP
2x12
Behind Back OHP
3x8x135
Dips
3x10
DB Rows
3x12
Mini Complex
3 Rows, 1 Clean, 1 OHP EMOM for 10 minutes.
Thursday
Squat
Worked up to a heavy triple then backed off to a 2x8
Leg Extensions
5x12
Slight Incline Bench
Worked up to a 2x5, then backed off to 3x15
Dips
3x8
Hang Clean>OHP
10x3
Saturday
Hang Cleans
3x95
3x135
2x155
1x175
1x185 - PR. I’ve only been doing these for a few weeks seriously. Really focused on getting under it, whereas, previously I have barely bent my knees. I’m sure I have 205 in me.
Incline Bench
10x135
2x8x185
1x3x205
Dips
3x10
DB Rows
3x10x100DBs
Wide Neutral Grip Pulldown
3x12
Sunday
Had a double header. Then screwed my diet by having a piece of cake, beer and too may carbs with dinner; it was my brothers birthday. oh well. Today I am eating high protein, moderate fats and low carbs. My only carbs will be trace from protein & fat sources, with a cup of rice after my workout. Still holding at ~237. Usually fluctuate between that and 240 based on how much water I drink and what I ate the night before. I’ve had a pretty good system of, I guess, carb cycling. I just have eaten based on my work and lifting schedule and find that every Monday is when I hit the new low on the scale. Then Tuesday-Thursday appear ‘higher’ because those are my intense workouts. Friday is a heavy leg day and Saturday is a LIIT and upper body day with little carbs. Then Sunday is a decent breakfast, protein bars and shakes from 10-7, when I have my baseball games. I usually drink 2 gallons of water that day, then have a high protein dinner. When I wake up Monday morning I look much leaner. That’s been my ‘rough’ schedule for the last 3 months, with the exception of June, where everything was inconsistent. I’m happy with losing 4lbs this month, although, I’d like to lose 1-2 more. I can see the top 4 abs in the morning, overall, I think 8-10 more lbs should be good. ha.
