I’m going to be doing snatch grip deads instead of regular deads for a while I think. My back is a huge priority for me for at least the next few months
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My back is always a priority. My results may say otherwise though.
Start doing strongman. Your back will grow alot lol
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Can never go wrong with building a bigger back
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Not everyone has a strongman gym, Duke! Hell, @lava2007 can’t even do loaded carries. By the way, lava, did you see the Tip/article about doing loaded marches? Basically stand in place and do a methodical, high knees type march if you don’t have room to walk around the gym.
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9.9.18
Woke at 245.0 lbs.
I let go a bit at dinner but I’m not sure if I went overboard. I had a nice salad and bowl of beef stew with carrots, potatoes, etc. The bad part was the four large cookies I had afterwards that were more like pancakes. Delicious but I’m sure it was a lot of sugar.
I’m going to have to find another way to cut calories or at least do some damage control other than having a protein shake for breakfast. I’m starving in the morning and it seems to set the tone for the whole day. Today I had a double scoop of whey and a banana for breakfast around 6:30. I ate my deli sliced chicken sandwich at 8:45. I couldn’t hold off any longer. I’m not trying to cut anymore but I feel like I’ve let my eating get away from me a bit so I’m trying to keep it in check. I’ve been 244-245 on the scale all week and I’m only supposed to be 246ish on October 1st. I’m trying to keep from getting ahead of schedule again. I guess if I can stay under 246 for the next week then I could be okay. I’m only going for .75 lbs a week which isn’t much. I can fluctuate by pounds from day to day depending on what I eat.
That makes me sad 
Eat a healthy breakfast, hold back a bit for dinner, then kind of intermittent fasting. Not eating between dinner and breakfast.
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Try finding another meal to restrict. My meals scale down successively with breakfast being the largest meal, then lunch, then dinner. My pre-bed snack is larger though, than my dinner. This specific schema might working poorly seeing as you have a family but I don’t know. Or replace something in your diet with a volumising alternative. I eat a lot of vegetables each day.
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I’m going to have to go back to eating a full breakfast. I started eating 1.5 cups of oatmeal (dry measurement) and having a single protein shake for breakfast and found that I was making it til at least 10 until I was hungry again.
For some reason I start slow and build up. I think it’s because I do my biggest training sessions on Mon, Tues, and Wed from 11-1ish. I eat a lot after the session and then usually eat again an hour later.
I need to try something different though. Breakfast is going to come back but it has to fill me up. That’s the tricky part. Sometimes a bowl of oatmeal won’t hold me over long.
SGSS W7 D3
Lunch Break Session Again
OHP
bar x 10
95 x 5 x 2 sets
145 x 3 x 3 sets
INCLINE DB PRESS
50 x 5
60 x 5
65 x 5 x 3 sets
I’m going with 5’s on these because I haven’t been doing a chest press variation this whole program. I didn’t think it’d be good to jump right in to heavy triples. I’m also holding back. I did 60’s for a set of 12 AMRAP on Wednesday AFTER I smoked my delts.
SEATED DB OHP (21’s)
35 x 10F/10T/10B x 2
LOW TO HIGH CABLE FLY
40 x 10
30 x 10F/10T/10B
The work gym has the dual cable column set up that has the long bar with pull up handles in the middle. The pulleys are further away than a stand alone cable column machine. It made for an odd angle on these. They still felt alright but the cable wasn’t being pulled in line with the groove on the pulley.
CABLE PRESS DOWN
100 x 10F/10B/10T
110 x 10F/10B/10T
CABLE HIP ABDUCTION/ADDUCTION
40 x 12 x 2 sets / 50 x 12 x 2 sets
This was mixed in between sets of seated DB OHP and cable fly’s.
Total time: 39 minutes—a bit slow today
I haven’t done regular press downs in a while and I underestimated the weight. I also tried a new variation of fly’s and the weight wasn’t right. 40 lbs was too heavy for the 21’s rep scheme. All in all it was a decent workout but I left something on the table since I ran out of time and wasn’t able to truly crush my pecs and triceps (I got dispatched to a call while doing press downs).
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Vegetables. Bell peppers are like 20 kcal per 100g. Point cabbage, lettuce, et cetera are all very low calorie but fill you up. Psyllium husks mixed with your shake will also help if you can stomach it.
I try but veggies don’t do much for me. They’ll fill me up but it’s not a satisfying full. It feels like someone jammed an air hose down my throat and filled my stomach. It’s uncomfortable and it doesn’t last. My body digests it quickly and I’m hungry again soon.
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Then try the husks 
a lot of T Nation diet articles mention it as a hunger staving trick! I’ve found it helps. And gum.
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9.10.18
Woke at 247.4 lbs. Whoops.
SGSS W7 D4
2 LAP DYNAMIC WARM UP
RFESS
45 x 3
95 x 3
135 x 3 x 5 sets
BOX SQUAT 21.5"
225 x 3
275 x 3
325 x 3 x 5 sets
POWER CLEAN
135 x 3
165 x 3
195 x 3 x 5 sets
DEADLIFT
315 x 3
395 x 3 x 5 sets
ELLIPTICAL
20 min interval while watching Netflix
2.38 miles
Beast of a workout! I like it. I’ve decided to do two days of light work and one day of Metcon misery for my conditioning. I looked back at my heart rate over the year and it was at its lowest when I was recovering from hip surgery. I was doing lots of elliptical work back then and it apparently helped in terms of cardiovascular fitness. Monday and Friday will be the easy days. Wednesday will suck.
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I would absolutely LOVE to do some strongman workouts. They’d be fun and challenging and I’d be sore all over. It’d be a very humbling experience… but I have barbells and all the 45s that I could ever dream of, so I’m content for now
I didn’t see that article. If it’s on TN I’ll look it up and see if it’s doable. If I go to the gym late enough, it’ll be empty and nobody will be able to look at me and tell me I’m an idiot! But in all seriousness, I think loaded carries or holds would help me a lot.
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That sounds about right. Fly’s are always very hit or miss for me. Sometimes I can do 45s and sometimes the 25s feel like they’re going to tear my shoulders apart. This don’t make no got dang sense
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I was using cables and that has a lot to do with it. The number of pulleys changes the actual load but the weight stack labels are never adjusted for this. I’ve also been moving a bench to the cables so that I’m anchored. That allows me to use more weight.
The biggest problem from these fly’s is how wide the pulleys are. It’s the big cable column setup with the pull up bar in the middle. I was pulling out of line with the way the pulley wants to move. Not ideal but good enough.
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9.11.18
Can’t believe it’s been 17 years…
Woke at 245.8 lbs and I felt guilty about eating too many simple carbs yesterday. I feel like my body wanted to hold onto weight when I cut calories. I also didn’t spread my food out evenly. I might try The Abs Diet approach when it’s time to officially cut. I had success on it the first time I tried to cut my body fat. But I also went from eating pure garbage to healthy food… I’m talking garbage food. Dinner was sometimes 15 mozzarella sticks with spaghetti sauce.
I have a light day at the gym today…or not. It feels like a light day because it’s upper body (back) and no conditioning.
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I was about to turn 4 when it happened. I don’t know if my memory is a product of my imagination, or if it’s real. I just vaguely remember my dad being stressed out and pissed off and my mom crying.
I’m glad it didn’t happen when I was completely sentient and able to grasp what was actually going on. Even seeing the videos 15, 16, 17 years later makes me want to enlist and go kill bad guys in the middle east.
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