3.25.19
Woke at 216.6 lbs.
PT this morning and then I’ll be off to the gym. I’m hoping to play basketball today. That’ll help get my weight back to normal.
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My stomach just skipped a beat.
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You’ll bounce right back when you get back to your routine. The human body is pretty cool in that regard
Chest & Biceps
I actually planned to play basketball for two hours today and lift tomorrow. I sat on the sidelines for two games, played one and lost. I was going to have to sit two more games to play again. I decided to go lift. I wasted an hour to play for 17 minutes.
INCLINE
135 x 10
155 x 8
175 x 5 too big of a jump
185 x 4
195 x 3
95 x 22
MACHINE BENCH
130 x 10
140 x 8
150 x 6
160 x 6
170 x 4
90 x 15F/9T/15B
CABLE FLY
50 x 12
50 x 12
50 x 12 + 30 x 20 drop set
LAT CABLE CURL (low pulley)
40 x 15, 10, 10 ea
REV CABLE CURL
dropset from hell - many cheat curls were done
85 x 10
70 x 10
60 x 10
50 x 10
40 x 15
30 x 15
PT was good. I talked to them about my leg training. I’m not trying to improve anything so my leg training can be lacking at this point. I’ll probably just do my rehab work which includes some plyo landings. I just step off a box and try to stick the landing. I might try to do high rep trap bar deads. Those have always been a quad dominant exercise for me. No matter what I do, it’ll be light and will burn.
During my basketball warm up I managed to strain my left calf. I did nothing more than move at about 25% speed to go get the ball after a shot. I wasn’t sure if it was a cramp or strain at first. It’s definitely a strain. 
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I’m liking this bro split. I think I might have to try one after I lose a bit more fat
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In still getting used to it but I think the strength based programs I’ve run in the past were lacking in upper body development.
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Only 14823km or 9264 miles away. If I leave now I’ll be there for the weekend !!
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Not to mention about $2k for the airfare lol
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3.26.19
Woke at 215.6 lbs.
I’m pretty sure my Fitbit is liberal with my caloric burn. I’m averaging a daily rate of 3600 calories and I’ve been eating about 2400 calories. I should be losing weight more steadily.
I’m not sure if I’m just impatient or if things have slowed down. I’m getting the urge to do more each day to burn more calories.
For my recent transition to maintenance I bumped calories up to 2700. Well, after encouragement from you guys, I’ve decided to keep going to ensure that none of my clothes fit. I’m back to 2500 calories. I was going with 2420 prior to my first change. The reality is that I’m hungry. I should still lose about two pounds per week if I’m truly averaging a daily rate of 3600.
I’m going to be more strict on date night. Hell, cutting out the beer or drinking Coors light instead of heavier stuff will eliminate 300-600 calories.
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Leg Day
WARM UP
15 min bike warm up while watching Narcos Mexico on Netflix. 4.15 miles and like 170 calories burned.
BARBELL GLUTE BRIDGE (Smith Machine)
105 x 20 w/ blue band around knees x 3 sets
This burned something fierce.
superset with
LATERAL BAND WALKS
3 sets w/ different hip angles
LEG PRESS
270 x 25 slow eccentrics, 2-3 seconds
superset with
LEG PRESS CALVES
270 x 15 hold at top, slow eccentric, pause at bottom
SL 12" BOX SQUAT
BW x 20 ea
10 x 15 ea
25 x 15 ea
MACHINE CRUNCH
110 x 20
130 x 15
150 x 12
superset with
SL RDL
10 lb KB x 15, 10 ea
SEATED LEG CURL
115 x 15 5 sec eccentrics
130 x 10 2-3 sec eccentrics
RECUMBENT BIKE
4:1 interval for 20 minutes while watching more Narcos Mexico. I think it said I burned another 270 calories and covered a shade under 5 miles.
Well, leg day is in the books. It was a strange one. While I’m in the moment working, I get caught up in pushing myself so I can force things to grow. But the reality is that I’m training my legs for maintenance. I don’t need to kill myself. I need to use the muscles a bit so they don’t wither away and die and I need to strengthen my hip so this pain goes away. I meant to try high handled trap bar dead lifts (don’t worry, high reps and low weight) but I didn’t see a need for them after doing everything else. Next time I’ll do those instead of leg press. That one kind of aggravated my hip.
According to my Fitbit I burned about 1200 calories at the gym.
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I thought I was doing good with food for the day and then I ate dinner. 10 oz ribeye and 275 grams of sweet potatoes took care of my surplus of calories. I was still hungry after that so I had five ounces of broccoli with some spicy salsa on it.
Dinner was over 1000 calories and it put me over 2400 for the day.
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Great work JM
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That’s all quality food though. Shouldn’t hurt you at all man!
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Oh, no. It was good and I was happy to be able to eat a whole steak. I’m just going to bed hungry because I’m out of calories.
I made chicken chilli yesterday and I can eat two pounds of it for less calories than that 10 oz steak!
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Goes back to that quantity over quality problem lol. Sometimes the few bites of something worth while is worth it.
Ribeye is definitely my favorite cut of steak, but it carries a substantial fat penalty. Doesn’t stop me from eating it, though…
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3.27.19
Woke at 214.2 lbs. So close.
I’m hoping to play basketball again today. I need a day off from the gym to help my lifting rotation. Shoulders are up next and I did those Saturday.
I’m basically following this rotation:
- Shoulders & Tris
- Back
- Chest & Bis
- Legs
I need a day off every 5th day or so to spread it out a bit. I also will make adjustments to avoid doing legs on work days or at least weekends. I was at the gym for two hours yesterday and I was moving constantly. I wasn’t sprinting between lifts but I wasn’t really sitting around or wasting time waiting for equipment.
Also, I was bragging about how good I have felt by not doing squats and deads and now my low back feels like trash. 
The glute bridge got me.
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You can always do abs and cardio.
What’s your reasoning behind todoing chest/bis rather than tris? Seems like your working triceps in an assistance muscle group anyways. Just curious
I’ve done this before. It allows you to have a good frequency of arm training without dedicating a day to arms. It also allows for some cool antagonistic supersets - a set of curls before benching surprisingly gets great results and a huge pump.
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