I Am Not F&cked: A Log About Hope

Bigger Stronger Leaner Over 35 Lifter
21

1/19/24

5/3/1 ish

A few mobility moves for the low back, shoulders and hips

A1) Barbell Standing Overhead Press (160 TM) (warm up sets) 95lbs x5, 110x5, 125lbs x5, x5, Joker set: 115lbs x6
B1) Barbell Deadlift (310 TM) (warm up sets x2) 185lbs x5, 210lbs x5, 250lbs x5- tweaked back a little
C1) Reverse Elevated Leg Split Squat: skipped
D1) Incline Dumbbell Curls (warm up sets)-skipped
E1) Standing Dumbbell Lateral Raise 17.5lbs x20
F1) Single Arm Supported Dumbbell Row: skipped
G1) Soleus Raise Machine: 50lbs x12, x11, x11, x10
H1) Dips (Bodyweight) x7, x6, x6, x5, x4
I1) Single Leg Seated HS Curl Machine: (Right only) 50lbs x10, x10

Incline treadmill walk, 30 min

Struggling for energy this week. Rightfully so.

2 Likes
22

1/21/24

Bodyweight: 215.8lbs (-2.2lbs)

5/3/1 ish
A1)V-Hammer Hack Squat (394 TM) (warm up sets x3) 249lbs x3, 284lbs x3, 319lbs x3, Jokers: 319lbs x5
B1) Barbell Bench Press (200 TM) (warm up sets x3) 130lbs x3, 145lbs x5, 165lbs x3, Jokers: 145lbs x8, x8
C1) Pull Up Semi-Supinated (Bwt) x8, x6, x5, x5
D1) Seated Hamstring Curl Machine 120lbs x8, x8, x6
E1) Seated Calf Raise Straight Knees Machine (warm up sets) 220lbs x10, x10, x9
F1) Face Pull with Overhead Press Cable 22.5lbs x15, x15
G1) Barbell Preacher Curl: 60lbs, 70lbs x8, x5, x5, x5
H1) Seated Leg Extension Machine: 150lbs x10, x10, x10

Outdoor dog walk in the cold, about 20 min

Things feel ok, but I know I am going to hav eto find time to increase activity levels in the near future to keep creating a calorie deficit. The tape measure around the belly has not changed, but I have dropped a few pounds. We also bought a scale at my house, as I am not confident the electronic gym scale is accurate anymore (too much use) as there is a huge discrepancy between the two (I am using the more benevolent scale reading). My lifting volume is on the modest side with walking up to 30-40 minute intervals, sometimes with an incline on the treadmill. I feel more stressed after my M-F work week combined with a morning lift, than my more, ā€œchillā€ weekend. For anyone wondering, my diet is not perfectly where I want it to be daily, but I shift a few hundred calories one day up or down and I shift my protein and fat intake a bit one day to another. Basically this depends on what my dinner is, and if I consume 3 or 4 meals per day. Carbs are still 50-60 grams per day. Below is a sample day of food intake on a non-lifting day.

Breakfast: A French press of coffee with 3 tablespoons of heavy cream, 5 large whole eggs with a teaspoon of avocado oil, 3 tablespoons of Kirkland pesto sauce, and about 2 cups of steamed power greens, Vitamin D3 caps and Magnesium Threonate

Lunch: Metabolic Drive (2 scoops) with water and 1 Tbsp Bragg Nutritional Yeast , 2 oz of Brazil Nuts

Dinner: 8 oz cooked skinless chicken breast, 6 Tbsp hatch green chilli sauce, 3 Tbsp of sour cream, hot sauce.

Before bed: ZMA 3 caps with water

3 Likes
23

Diet summary last week.

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1 Like
24

1/25/24

5/3/1 ish

A few mobility moves for the low back, shoulders and hips

A1) Barbell Standing Overhead Press (160 TM) (warm up sets) 100lbs x3, 115x3, 130lbs x3, x3
B1) Barbell Deadlift (310 TM) (warm up sets x2) 195lbs x3, 225lbs x3, 250lbs x3
C1) Reverse Elevated Leg Split Squat: Bodyweight only x15, x15 ea
D1) Incline Dumbbell Curls (warm up sets) 35lbs x10, x8, x7, x6
E1) Standing Dumbbell Lateral Raise 17.5lbs x20
F1) Single Arm Supported Dumbbell Row: 50lbs x10, x10, x10 ea
G1) Soleus Raise Machine: 60lbs x10, x9, x8, x8
H1) Dips (Bodyweight) x8, x5, x5, x5, x4
I1) Single Leg Seated HS Curl Machine: (Right only) 50lbs x10, x10

Incline (high) treadmill walk, 10 min

Iā€™m going to start using the belt and wrist straps soon. Higher rep sets are feeling very weak when the weight is heavy. Busy work week doesnā€™t help strength either.

4 Likes
25

1/28/24
Bodyweight: 214.2lbs (-1.6lbs)

5/3/1 ish
A1)V-Hammer Hack Squat (394 TM) (warm up sets x3) 269lbs x5, 304lbs x3, 339lbs x2, Jokers: 234lbs x9
B1) Barbell Bench Press (200 TM) (warm up sets x3) 135lbs x5, 155lbs x3, 175lbs x5, x4
C1) Pull Up Semi-Supinated (Bwt) x8, x6, x5, x5
D1) Seated Hamstring Curl Machine 125lbs x8, x8, x6
E1) Seated Calf Raise Straight Knees Machine (warm up sets) 220lbs x10, x10, x9
F1) Face Pull with Overhead Press Cable 22.5lbs x15, x15
G1) Barbell Preacher Curl: skipped today- gym too busy
H1) Seated Leg Extension Machine: 150lbs x10, x10, x10

Treadmill incline walk: 2.0 incline, 38 min

2 Likes
26

Diet breakdown last week:

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I will start the gradual carb-up, post workout and maybe more veggies. Also adding maybe one HIIT session and loaded carries or push/pull sled session a week

3 Likes
27

2/1/24

5/3/1 ish

A few mobility moves for the low back, shoulders and hips

A1) Barbell Standing Overhead Press (160 TM) (warm up sets) 110lbs x5, 1125x3, 140lbs-fail, over-arched, still couldnā€™t lock it out, Jokers: 120lbs x5, x4
B1) Barbell Deadlift (300 TM) (warm up sets x2) 205lbs x3, 230lbs x3, 260lbs x1, x1- mixed grip
C1) Reverse Elevated Leg Split Squat: skipped
D1) Incline Dumbbell Curls (warm up sets) 35lbs x10, x8, x7, x6
E1) Standing Dumbbell Lateral Raise 17.5lbs x20
F1) Single Arm Supported Dumbbell Row: 60lbs x10, x10,ea
G1) Soleus Raise Machine: 60lbs x10, x9, x8, x8
H1) Dips (Bodyweight) x8, x5, x5, x5, x4
I1) Single Leg Seated HS Curl Machine: (Right only) 50lbs x10, x10

Incline (high) treadmill walk, 10 min

My activity/steady state cardio has been pretty poor this week, but the diet remains in check. Slightly warmer weather this week to rectify this outdoors. Iā€™m not counting on a big change in the scale this week, but weā€™ll see. Itā€™s weird that I feel warmer at times than in the past during the week. No fever, just weird semi-hot flashes.

Carbs are still delicious. That is all.

4 Likes
28

2/3/24

Brief quick sled push (no extra weight) and drag walks backwards, 100 ft x5, followed by dog walk, 30 min.

Pretty light headed today. Lots of work and this interfered with my plan to add longer walks or even loaded carries. I did get one 8 minute farmerā€™s walk with 20 pound dumbbells in each arm. I got in 3 walks, but only two weight sessions this week.

1 Like
29

2/4/24
Bodyweight: 215.2lbs (+1 lbs)

5/3/1 ish
A1)V-Hammer Hack Squat (404 TM) (warm up sets x3) 239lbs x5, 274lbs x5, 309lbs x5, Jokers: 234lbs x8, x8
B1) Barbell Bench Press (205 TM) (warm up sets x3) 120lbs x5, 140lbs x5, 175lbs x5, x5, x5
C1) Pull Up Semi-Supinated (Bwt) x10, x6, x5, x5
D1) Seated Hamstring Curl Machine 125lbs x8, x8, x6
E1) Seated Calf Raise Straight Knees Machine (warm up sets) 220lbs x10, x10, x9, x9
F1) Face Pull with Overhead Press Cable 28.5lbs x15, x15
G1) Barbell Preacher Curl: 50lbs x8, 70lbs x8, x7, x6
H1) Seated Leg Extension Machine: 150lbs x10, x10, x10
I1) Decline sit up, (BWT, slow eccentric) x8, x8, x8

Downed 2 servings of Mag-10 following. I am definitely feeling a strength/carb depletion thing with the exercises later in the workout. The first 5-6 exercises feel solid. Back pain almost non existent, using lifting belt for heavier sets. I feel weak after my first set on most lifts though. Iā€™m not going to get too upset about the 1lbs weight gain, considering I havenā€™t adjusted my activity level up enough this week, nor decreased fat intake enough now that Iā€™m adding some carbs. Adding some direct abs training too if I ever wish to see them.

Later: 20 min dog walk with fam.

4 Likes
30

2/6/24

5/3/1 ish

A few mobility moves for the low back, shoulders and hips

A1) Barbell Standing Overhead Press (160 TM) (warm up sets) 95lbs x5, 110x5, 125lbs x5, x4, x3
B1) Barbell Deadlift (310 TM) (warm up sets x2) 185lbs x5, 210lbs x5, 235lbs x5, x5 (with belt)
C1) Reverse Elevated Leg Split Squat: skipped
D1) Incline Dumbbell Curls (warm up sets) skipped
E1) Standing Dumbbell Lateral Raise 17.5lbs x20, x15
F1) Single Arm Supported Dumbbell Row: 60lbs x10, x10,ea
G1) Soleus Raise Machine: 60lbs x10, x9, x8, x8
H1) Dips (Bodyweight) x9, x5, x4, x4, x3
I1) Single Leg Seated HS Curl Machine: (Right only) 50lbs x10, x10
J1) Reverse Sit-up Decline Bench (Bwt) x15
K1) Decline Knee Extension Machine 150lbs x10, x10, x10

Incline treadmill walk, about 3.7 mph, 30 min

3 Likes
32

Diet last weekā€¦ forgot to post earlier

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1 Like
33

2/8/24

5/3/1 ish

A1)V-Hammer Hack Squat (404 TM) (warm up sets x3) 254lbs x3, 289lbs x3, 329lbs x2 no belt
B1) Barbell Bench Press (205 TM) (warm up sets x3) 130lbs x3, 150lbs x3, 170lbs x3, Jokers 150lbs x8, x6
C1) Pull Up Semi-Supinated (Bwt) x10, x6, x5, x5
D1) Seated Hamstring Curl Machine 115lbs x10, x9, x8
E1) Seated Calf Raise Straight Knees Machine (warm up sets) 220lbs x10, x10, x9, x9
F1) Face Pull with Overhead Press Cable skipped
G1) Barbell Preacher Curl: 50lbs x8, 70lbs x9, x7, x6
H1) Seated Leg Extension Machine: 150lbs x10, x10, x10
I1) Decline sit up, (BWT, slow eccentric) x8, x8, x8

Got 3 lifts in for the weekā€¦ super negative thoughts and feelings of agitation about everything this week. Hope it shows at weigh-in on Sunday or with tape measurements

4 Likes
34

2/9/24

I slept better the last two nights than in a while. I think mostly out of exhaustion from work and exercise. No 1-2x per night interrupted sleep cycles like back in December when I was eating and drinking everything in sight.

I also did brief sprint intervals (8 seconds) of sled sprints plus 25lbs, with walking/drag backwards x8 last evening. Going to mix in 1-2 HIIT sessions the next two weeks per week separate from lifting. I could have increased the weight on this.

1 Like
35

2/11/24
Bodyweight: 215.8lbs

5/3/1 ish

A few mobility moves for the low back, shoulders and hips

A1) Barbell Standing Overhead Press (160 TM) (warm up sets) 100lbs x3, 115x3, 130lbs x3, Jokers: 95lbs x10, x8, x7- exhausted
B1) Barbell Deadlift (310 TM) (warm up sets x2) 195lbs x3, 225lbs x3, 250lbs x3, x2 185 x7 (with belt)
C1) Reverse Elevated Leg Split Squat: 35lbs (ea hand) x8, x8 ea
D1) Incline Dumbbell Curls (warm up sets): 35lbs ea x12, x10, x8
E1) Standing Dumbbell Lateral Raise skipped
F1) Single Arm Supported Dumbbell Row: 60lbs x10, x10, x10 ea
G1) Soleus Raise Machine: 60lbs x12, x9, x9, x8
H1) Dips (Bodyweight) skipped
I1) Single Leg Seated HS Curl Machine: (Right only) 50lbs x10, x10
J1) Reverse Sit-up Decline Bench (Bwt) x12, x5- cramp, stopped

Extremely disheartened by the lack of weight loss. I know that doesnā€™t mean everything, but I felt my calories were down a little this week, I added 1 HIIT session, and got in 3-4 walks at least 20-40 min each. Two weeks now at the same weight. The next step is more weighted walks vs calorie drop I guess.

2 Likes
36

2 weeks is a normal stall. Donā€™t pile on too much with extra cardio/calorie decreases quite yet. Give it another 1-2 weeks. Youā€™re doing good workšŸ‘

2 Likes
37

I agree with @sirdanoman, as long as youā€™re overall weight loss average is 1-2 pounds/week, youā€™re doing great!

1 Like
38

2/15/24
5/3/1 ish

A1)V-Hammer Hack Squat (404 TM) (warm up sets x3) 274lbs x5, 309lbs x3, 349lbs x2, Jokers: 234lbs x8, x8
B1) Barbell Bench Press (205 TM) (warm up sets x3) 140lbs x5, 160lbs x3, 175lbs x1, Jokers 150lbs x8, x7
C1) Pull Up Semi-Supinated (Bwt) x9, x6, x5, x5
D1) Seated Hamstring Curl Machine 125lbs x6, x6, x6
E1) Seated Calf Raise Straight Knees Machine (warm up sets) 225lbs x10, x10, x9
F1) Face Pull with Overhead Press Cable: 27.5 x8, x8
G1) Barbell Preacher Curl: 50lbs x8, 70lbs x9, x7, x6
H1) Seated Leg Extension Machine: 150lbs x10, x10
I1) Decline sit up, (BWT, slow eccentric) x8, x8, x8

3 Likes
39

2/18/24

Bodyweight: 217.4lbs (+1.4lbs)

5/3/1 ish

A few mobility moves for the low back, shoulders and hips

A1) Barbell Standing Overhead Press (160 TM) (warm up sets) 110lbs x5, 125x3, 140lbs x1, Jokers: 95lbs x10, x8
B1) Barbell Deadlift (310 TM) (warm up sets x2) 210lbs x5, 240lbs x3, 265lbs x2
C1) Reverse Elevated Leg Split Squat: skipped
D1) Incline Dumbbell Curls (warm up sets): 40lbs ea x8, x6, x5
E1) Standing Dumbbell Lateral Raise: 17.5 ea x20, x20
F1) Single Arm Supported Dumbbell Row: 60lbs x10, x10 ea
G1) Soleus Raise Machine: 60lbs x12, x9, x9, x8
H1) Dips (Bodyweight) x9, x7, x5, x4
I1) Single Leg Seated HS Curl Machine: (Right only) 50lbs x10, x10
J1) Reverse Sit-up Decline Bench (Bwt) x12, x10

Treadmill incline walk: 3.7 mph, 3.0 incline, 35 min

Iā€™m annoyed, dumbfounded, and a little sad. I have been putting the work in except for only 3 days of cardio this week. Up almost 1.5 pounds. Iā€™m thinking a walk up to 45 min 5x next week and a HIIT session. Iā€™m not eating too much (2100- 2200 cals/day avg). My strength is good, not losing, maybe gaining. But my fat gut seems to be taunting me. This being 45 thing is no joke for the fatties.

5 Likes
40

Is this 2000 calories of chicken and broccoli or 2000 calories of muffins ? I am a few years older than you and food is such a major factor for me. Maybe really focus on what you are eating for the next week, even keep a food diary and track it. A small change to what you are eating may be all thats needed to keep the scale moving.

1 Like
41

I track every day. Today I had eggs with sauteed greens, coffee with creamer, Mag-10 post workout, wild salmon, bok choi, and rice noodles for dinner. No desserts, candy, bread, or alcohol in 6 weeks. Iā€™d probably drop a pound if I dideat a muffin at this point.

2 Likes