I pee alot too, being older I’m up in the middle of the night to use the loo. Been contemplating having a cooler bag next to bed with a protein shake in to have then.
I like your new way of training J, mostly because most times there’s a lot of positives vibes.
Keep it up man.
Eating wise, I’m in the same place, I’ve stopped the “hard” dieting trying to eat a bit more and it ends up being a lot of junk, some beer and candy… and that’s not good.
How do we change the mindset?
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No clue.
If you do find out though, let me know.
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Good news is that your body is accustomed to restricted food intake. Even when you binge, a couple of days of super clean and measured eating will have a tremendous effect.
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I think it’s the inevitable rebound after being strict for so long. For me, it’s easier to loosen up because I no longer have a goal and deadline. I really just need to suck it up. Tonight was another train wreck. For the seventh day in a row I’m telling myself “Tomorrow I’ll get back on track.”
I haven’t given my body two days of clean eating yet. 
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4.28.19
Woke at 217.4-6 lbs. All right. Today is the day. I’m hitting the reset button and cleaning it up. My mom’s birthday is in two days but I’m not sure when we’ll celebrate. I have no reason to not eat well until then. She’s not really one to splurge anyway so I doubt there will be any desserts forced upon me. Although I just got this really crazy ass idea to make a cake for her. I don’t know if anyone has ever done that. I’ll just have to clean up my act until we get together, whenever that is.
Plans for today:
- Don’t eat
- Consume 3-4 double protein shakes with a piece of fruit
- Fast as long as I can and try to only eat dinner
I still haven’t decided which route I’ll take. I guess it’ll be determined by my level of hunger and willpower.
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Just eat normal. Whatever your “average” day of eating according to your plan will be, do that.
Start the consistency immediately.
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Light Leg Session
After Work
HIP REHAB
REV LUNGE (band pulling knee inwards forcing me to abduct the whole time)
BW x 20 ea (regular PT prescription)
25 x 20 ea
50 x 15 ea (after deads and RDLs)
DEADLIFT
185 x 5
235 x 5 x 3 sets
RDLs
165 x 8 x 2 sets
That’s all she wrote. I can’t help but throw in a light session between my Wednesday leg workouts. Doing just a little bit goes a long way towards preventing that crippling DOMS that would come from once a week leg training. It also lets me follow the SGSS protocol for deads and RDLs. I’m a bit off plan with RDLs. I need to bump up the volume but I want to make sure I’m ready. My first day of 3x8 with 155 left me sore for over a week.
Well, I’m basically up to training six days per week and I can’t help but find myself tempted to go back to Best Damn…
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4.29.19
Woke at 213.8 lbs which is about half of the bloat I hope to eliminate from my body this week.
I’m still playing with the idea of going back to Best Damn. A push/pull split allows for more variation in the week in terms of which days I train. By adding SGSS sets to a few of my exercises, I’ve made it at that some days are longer than others in the gym. I can’t afford to miss workouts because after about two sessions I’ll be doing my short workouts on my days off and my long workouts on my work days.
I guess it forces me to get the work done but it also stresses me out a bit. I’m aiming for six sessions a week so it shouldn’t be a big deal to miss one here and there.
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That seems counter intuitive. Why?
Exactly. That’s what will happen if I miss two workouts with my current split. If I switch to push/pull then I won’t have to worry about that as much. I’ll be spreading the work over three sessions instead of two per week. My leg training is garbage right now so combining that with chest/shoulders isn’t a big deal. There are only a few exercises that I can do correctly right now. I’m scrapping squats and most bilateral movements because I’m so lopsided in terms of quad strength.
Push/Pull also allows me to superset exercises to save time (work days). I can’t exactly superset OHP with DB Bench but it won’t hurt me to combine leg extensions with one of those.
Best Damn is two sets to feel out your weight for the last set. The last set is all out with different techniques:
- rest/pause - goal is 4-6 reps on first set and then try to double that with the two R/P sets (example: 6 reps to failure + 3 + 3)
- mTor - 5 sec eccentrics + weighted stretch
- myo sets - aim for failure around 10-12 reps, rest 15-20 sec and do 3 more reps, repeat until you fail to get 3 reps (more than 6 rounds means the weight was too light out your slacked off on the first set to failure)
- 6-8-10 Drop Sets - self explanatory, I think
- 21s - I added this one because I like it
Here’s the description of mTor reps.
Maximum mTor Activation
Here the key is how you perform each rep. Accentuating the eccentric (negative) and loaded stretching are the contraction types that increase mTor activation the most. So with this method you’ll do as follows:
- Lower the weight over a 5-second count while tensing/flexing the target muscle as hard as possible at all times.
- Hold the full stretch position for 2 seconds per rep.
- Do 6-8 reps like this, and on the last rep hold the stretch position for as long as you can tolerate. Again, you only do one set of this special technique/method.
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Best Damn Pull Day 1
2 LAP DYNAMIC WARM UP
+
2 LAPS INTERVAL RUNNING
POWER CLEAN (SGSS 5x3)
135 x 3
155 x 3
185 x 3 x 5 sets
It took a few sets to get back into the groove on these.
RDL (mTor)
135 x 8 x 2 sets
155 x 10 + a very pathetic and short weighted stretch
I’ll be looking for a new method for these - or I’ll just do straight sets with no special techniques.
PULL UPS (1 sec hold @ tpp, rest/pause)
7, 6, 5-2-2
I guess I did too many reps on my prep sets and induced fatigue. Oh, well. Failure was achieved and that’s the goal.
PENDLAY ROW (MYO REPS)
135 x 6 x 2 sets
135 x 10-3-3-3-3-2
SA CABLE CURL (DROP SET)
40 x 10
50 x 8
50 x 6 - 40 x 8 - 30 x 10
I forgot to move the weight pin before my drop set but it worked out in my favor. I was doing mini rest/pause singles to finish.
LYING LEG RAISE + PULSE UP
15, 10, 8
ELLIPTICAL
_2:1 Interval, 20 minutes, L8/i8 : L16:i16, 276 cals, 2.09 miles _
My lifting portion took about 55 minutes. It ought to be 30-45 but I did six exercises instead of four.
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4.30.19
Woke at 211.6 lbs. I’m so happy to see that again. I went to bed hungry but I woke up looking normal so it was worth it. It’s strange that I can go to bed hungry and wake up feeling fine. I won’t eat til 9:30 or 10 this morning and that’s just because I’ll need fuel to lift.
I still want to see 210 regularly on the scale so I need to lose a couple more pounds. 2500 calories is where I’ll be living until that happens. Thank goodness I have chicken again.
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Best Damn Push Day 1
2 LAP DYNAMIC WARM UP
OHP (SGSS)
45 x 8
65 x 8
85 x 8 x 5 sets
DB BENCH (SGSS)
65 x 8 x 5 sets
RFESS (mTor)
BW x 8 ea
25 x 8
45 x 8 + 10 sec isometric hold
These suck. I absolutely hate them. There’s a reason CT recommends doing things like squats with rest/pause or clusters instead of this. Don’t be surprised if my leg training turns into good old fashioned straight sets.
LAT CABLE RAISE (mTor)
20 x 10, 9, 8 + 10 iso hold
Now we’re talking! Slow reps are good for isolation movements.
REVERSE PRESS DOWN (6-8-10 Drop Set)
80 x 10
100 x 10
120 x 8 - 110 x 10 - 100 x 12
I need to go heavier on these drop sets. In not hitting failure til the last set of the drop.
EXERCISE BIKE
2:1 Interval, 20 minutes, L10/L20, 242 cals, 5.47 miles
I’m not sure what to do with my leg training. I’m noticeably lopsided so I don’t want to do bilateral movements that allow me to lean to the right. Deadlifts and power cleans are probably pushing it. I could run SGSS on a single leg movement - I’ve already added that component on push days. 
The newbs would be proud of me. I’m taking proven programs and butchering them! 
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Had PT this afternoon and then went to Texas Roadhouse for dinner to celebrate my mom’s birthday.
PT
PT was great. They kicked my arse again. I talked to her about my leg training and she wants me to focus on single leg movements that don’t cause pain for 3x15. If my pain is greater than a 2 out of 10 then I don’t do it. She had me do cable pull throughs and SL RDLs today.
I’m torn. I want to deadlift. I want to power clean. She did say to avoid bilateral movements as much as I could without losing my sanity. That leaves room for one of those lifts. I think if I had to choose one then it would be deadlifts right now. I think my catch on cleans is a sketchy movement at best. I know I’m leaning to the right. Well, that settles it - deadlifts stay and cleans are out.
The rest of my leg training will now be rehab focused. If it’s not part of PT then I won’t be doing it.
Dinner
My dinner of choice was fantastic - BBQ chicken breast, mashed potatoes and brown gravy, and fresh broccoli and carrots. That totaled 740 calories.
But…prior to dinner I had a 6 pack of rolls with butter. That added 820 calories. Whoops! 
That puts me at 2800 calories for the day which is still a deficit. My daily goal for the week is 2500. I’m pretty happy with my day. I wasn’t trying too hard at dinner. I only eat Texas Roadhouse one or two times a year.
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Great update and post! Those rolls with honey butter are like candy
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I know! I told my wife they could be served as dessert.
Ever done single leg rdls with your back leg on a bench? Like a Bulgarian split squat? Unique way to brutalise your glutes with light af weight
I love the way you takes the best from two programs and put them together 
Before I read the last section of the PT’s advise I thought about doing straight sets on lower body movements would be good. You could try to do Paul Carters 350 sets that would be brutal on single leg movements
@kleinhound 's Single leg RDL’s sound brutal. Will try them out today.
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