Great that you are tracking so closely and I know what you mean about a drop when you eat something off plan. Losing weight when we’re not 20 anymore can be so frustrating. Have you been losing for a long time?
No- I started cutting in January, lost 12 pounds the first month. It’s just bothering me because the work I am putting in is hard and not good enough to move the scale. It will happen at some point, I’m just surprised about a 3 weeks stall when I dropped some calories and added some carbs.
2 Likes
2/10/24
5/3/1 ish
A1)V-Hammer Hack Squat (414 TM) (warm up sets x3) 244lbs x5, 279lbs x5, 319lbs x5, Jokers: None
B1) Barbell Bench Press (210TM) (warm up sets x3) 125lbs x5, 145lbs x5, 160lbs x5, Jokers 160lbs x5, x5
C1) Pull Up Semi-Supinated (Bwt) x10, x6, x5, x5
D1) Seated Hamstring Curl Machine 125lbs x8, x8, x8
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: skipped
H1) Seated Leg Extension Machine: 150lbs x10, x10
Incline treadmill walk 2.5 incline, 40 min
3 Likes
While I can’t speak from any experience here, I know some bodybuilding diet coaches will use a significant cheat day (or two) to essentially reboot the weightloss process. Not just a little over, but eat a lot over, and then back on track after.
I don’t know enough to know if that’s appropriate or the right choice or anything, but when you mentioned the stall, it reminded me.
Definitely this. Keep consistent mate it will go eventually.
1 Like
2/25/24
Bodyweight: 215.8lbs (-1.6lbs- at least it’s going back down, finally)
5/3/1 ish
A few mobility moves for the low back, shoulders and hips
A1) Barbell Standing Overhead Press (165 TM) (warm up sets) 100lbs x5, 115x5, 130lbs x5
B1) Barbell Deadlift (310 TM) (warm up sets x2) 190lbs x5, -back sore from new mobility drills yesterday- not having it
C1) Reverse Elevated Leg Split Squat: (Bwt +35lbs each hand) x10, x10 ,x10 each
D1) Incline Dumbbell Curls (warm up sets): 35lbs ea x12, x8, x5, x5
E1) Standing Dumbbell Lateral Raise: 20lbs ea x20
F1) Single Arm Supported Dumbbell Row: 60lbs x10, x10 ea
G1) Soleus Raise Machine: Skipped
H1) Dips (Bodyweight) x10, x7, x5, x4
I1) Single Leg Seated HS Curl Machine: (Right only) 50lbs x10, x10
J1) Reverse Sit-up Decline Bench -skipped, low back
Treadmill incline walk: 3.7 mph, 3.0 incline, 40 min
Started with RESS and bodyweight dips instead of the usual 5/3/1 lifts first, and it definitely brought my barbell strength down after.
4 walks 30-40 minutes, one with a backpack with 20 pounds added this week, and one sled push HIIT session 150 feet x8 rounds. Unseasonably warm February weather out here.
With this plus work and family, I’m grinding hard. I need some time with a Theragun later I think.
7 Likes
Diet summaries last week. My back is jacked right now so sticking to long walks for a few days until I can lift again.
4 Likes
2/29/24
5/3/1 ish
A1)V-Hammer Hack Squat (414 TM) (warm up sets x3) 264lbs x3, 299lbs x3, 339lbs x3, Jokers: None
B1) Barbell Bench Press (210TM) (warm up sets x3) 135lbs x3, 155lbs x3, 170lbs x5, Jokers 170lbs x5, x5
C1) Pull Up Semi-Supinated (Bwt) x10, x6, x5, x5
D1) Seated Hamstring Curl Machine 125lbs x8, x8, x8
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: skipped
H1) Seated Leg Extension Machine: 150lbs x10, x10
Low back is getting better. Hanging on the bar helped.
4 Likes
3/2/24
Back is still sore, haven’t been doing a lot of lifting this week, but I did get into several walks this week (one with a weighted back pack), others on the treadmill incline.
Brief HIIT session yesterday with battle ropes, 20 sec on, 45 sec off for 10 rounds. (these still suck).
3 Likes
3/3/24
Bodyweight: 214.8lbs (-1lbs)
5/3/1 ish
A few mobility moves for the low back, shoulders and hips
A1) Barbell Standing Overhead Press (165 TM) (warm up sets) 105lbs x3, 120x3, 135lbs x3, Jokers: 105lbs x8, x8
B1) Barbell Deadlift (310 TM) (warm up sets x2) 195lbs x3, 225lbs x3, 255lbs x4, x3
C1) Reverse Elevated Leg Split Squat: (Bwt +40lbs each hand) x8, x8, x8 each
D1) Incline Dumbbell Curls (warm up sets): 40lbs ea x8, x7, x5, x5
E1) Standing Dumbbell Lateral Raise: 20lbs ea x20, x20
F1) Single Arm Supported Dumbbell Row: 65lbs x10, x10, x10 ea
G1) Soleus Raise Machine: 60lbs X10, x9, x8, x7
H1) Dips: Skipped
I1) Single Leg Seated HS Curl Machine: (Right only) 50lbs x10, x10
Some walking and tennis drills later
5 Likes
Just saw this log. Appreciate the opening post and the title.
How’s the attitude, discipline, and alcohol parts going?
@jdm135 , my attitude in two months has gone from angry, frustrated, and content and accepting. I have been happy with my discipline, as the most I’ve strayed from my diet has been a few handfuls of chocolate chips at night.
No alcohol. I’ve thought about drinking many a night. I just stop and remind myself how bad it could set me back. Thankfully I don’t hang around with a lot of heavy drinking friends.
5 Likes
This is an awesome place to be. Don’t stress over the individual workouts or numbers, but instead embrace and celebrate the consistency. Good job mate.
3 Likes
3/7/24
5/3/1 ish
A1)V-Hammer Hack Squat (414 TM) (warm up sets x3) 279lbs x5, 319lbs x3, 354lbs x1, Jokers: 234lbs x8, x8
B1) Barbell Bench Press (210TM) (warm up sets x3) 145lbs x5, 160lbs x3, 185lbs x5, Jokers 185lbs x3, x3
C1) Pull Up Semi-Supinated (Bwt) x10, x6, x5, x4
D1) Seated Hamstring Curl Machine 125lbs x8, x8, x8
E1) Seated Calf Raise Straight Knees Machine (warm up sets) 145lbs x10, x10, x9- right calf cramping all morning, dropped weight
F1) Face Pull with Overhead Press Cable: 27.5lbs x15, x15
G1) Barbell Preacher Curl: 50lbs x8, 70lbs X10, x8, x6
H1) Seated Leg Extension Machine: 150lbs x10, x10, x12
Fighting off a cough, upper respiratory illness that everyone around is coming down with. After this weekend the plan will be to change my workout from 5/3/1 to a split routine that is shorter and with more volume (current workout with rest is about 95 minutes), and re-assess calories. This week has been move less, eat less.
Diet summary from last week:
5 Likes
3/10/24
Bodyweight: 212.6lbs
Last day of 5/3/1 ish
A few mobility moves for the low back, shoulders and hips
A1) Barbell Standing Overhead Press (165 TM) (warm up sets) 115lbs x5, 130x3, 140lbs x2, Jokers: 105lbs x8, x8
B1) Barbell Deadlift (310 TM) (warm up sets x2) 210lbs x5, 240lbs x3, 265lbs x5
C1) Reverse Elevated Leg Split Squat: Skipped
D1) Incline Dumbbell Curls (warm up sets): 35lbs ea x12, x9, x7, x5
E1) Standing Dumbbell Lateral Raise: 20lbs ea x20, x20
F1) Single Arm Supported Dumbbell Row: 75lbs x8, x8, x8 ea
G1) Soleus Raise Machine: 60lbs X10, x9, x8, x7
H1) Dips: BWT X10, x6, x6 x5, x4, x3
I1) Decline sit-up: BWT X10, x6- crampy
Dog walk with weighted backpack (+30lbs)later- about 30 min
I did a lot less walking, working out this week but lowered average calories by about 200 per day this week. Finally lost some appreciable weight as a result. Hunger wasn’t terrible either. Next week the plan is change my workouts to a 4 day split with extra volume for triceps and calves/lower legs to emphasize.
4 Likes
3/12/24
I’m winging a new workout split, hoping for 4 weight training sessions per week (probably Tu-Th-Sat-Sun) in addition to cardio and some HIIT.
A1) Leg Press: (warm up sets) 270lbs X10, X10, x10
B1) Lying Leg Curl: 110lbs x8, x8, x8
C1) Reverse Lunge w/ Dumbbells 40lbs ea x8, x8, x8
D1) Decline Leg Raise (Knees Bent) X10, X10, x10
E1) Seated Leg Extension 160lbs X10, X10, x10
F1) Lateral Lunge with Kettlebell- Not today, next time
Treadmill Walk, 3.7 MPH inclined, 20 min
3 Likes
3/14/24
Triceps/Calves/Chest Split:
A1) Dips (Bodyweight) X10, x7, x6, x5
A2) Single Leg Calf Raise w/pause and heel drop X10, X10, X10 (ea)
B1) Dumbbell Bench Press 40’s x8, 70’s x5, 60’s x7, x7, x5
C1) Seated Straight Leg Calf Raise Machine: 225lbs X10, X10, x10
D1) Anterior Tibialis Raises w/ Kettlebell 20lbs x15 ea- felt it, but don’t know about this one- may try banded resistance next time.
E1) Seated Soleus Raise: 60lbs X10, X10, x10
F1) Standing OH Rope Cable Triceps Extensions: 35lbs X12, x8, x7
I tried not to over-do the volume because I anticipate soreness the next few days with newer exercises.
4 Likes
3/17/24
Bodyweight: 214lbs
Back/Shoulders/Biceps Split:
A1) Pull-ups (Pronated Grip) BWT x6, x5, x4, x3, x3
B1) Seated Dumbbell Overhead Press: 35lbs x8, 50’s ea X10, x6, x6, x5
C1) Prone Reverse Dumbbell Fly: 10lbs ea x15, x15, x15
D1) Decline Sit-up X10, x8, x8
E1) Standing Barbell Curl Straight Bar: 60lbs X12, X10, x10
F1)Single Arm Cable Lateral Raise: 10lbs X10, X10, X10 ea
G1) Side Plank Hold: 30 sec x3 ea
H1) Seated Low Cable Row Narrow Grip: 120lbs X10, x10
I1) Single Arm Dumbbell Concentration Curl: 25lbs X10, x10
Incline Treadmill Walk: 3.7mph 40 min
Had my first cheat meal yesterday; corned beef brisket, potatoes, cabbage, butter, Irish soda bread, and a cupcake for dessert. Explainable weight gain from last week.
4 Likes