I’d say about the same, but then again, it’s not fat stored in the body.
You’ll be back on track as you said.
Back
WARM UP
10 min elliptical, L7/i7, 0.96 miles
PULL UPS (R/P)
2 x 6
9-3-2-2
SMITH B.O. ROW (R/P)
105 x 10
175 x 8
195 x 7-3-3
105 x 22
These feel similar to Wendler Rows.
HAMMER STRENGTH PULL DOWN (MYO)
180 x 8 x 2 sets
180 x 9-3-3-3-3-2
T-BAR WENDLER ROW (mTor)
110 x 10 + 20 sec stretch x 3 sets
Less painful than lass time so I guess I’m making progress.
STRAIGHT ARM PRESS DOWN (mTor)
50 x 10
Switch to:
J ROPE PULL (mTor)
50 x 10 x 2 sets
CABLE CURL (350 SET)
30 x 27, 14, 8 + 8 bottom half
ELLIPTICAL
20 min interval, 2:1, L7/i7 : L14/i14, 2.03 miles
This afternoon I decided to lay out and catch some sun. We had clear skies, a nice breeze, and the UV index was at an 8. My wife came out to join me and I decided to do some yard work since she was outside. I’ve had a pile of rocks for two years and no pickup to haul them off. I remembered that we have an old cistern which is basically a big hole in the ground. It needs filled in so I filled the wheel barrow about seven times and dumped it in there. Win-win.
And that’s where I got overzealous. I decided to build a gate for my fence. I just closed off the opening when we moved in so the dog couldn’t escape. I thought I could build a gate real quick. Wrong! I now have an opening in my fence and lumber all over the ground. I got to a point where I just quit for the day. If I kept going then I’d spend the whole evening out there. I’m low on fuel due to not eating much to make up for last night’s crap dinner. I need to go buy some more materials, too. I just threw in the towel. I’m feeling pretty weak right now. I just ate dinner so hopefully it gives me a boost.
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How have you stuck to a great diet for all this time? Do you actually enjoy the meals or are you simply an alien?
My problem is eating enough protein. I eat oatmeal in AM a snack mid evening and a big dinner 7pm ish…
When you switched to a better diet did you jsut find something you feel natural with or was there a big adjustment phase?
Looking at the way you set up your best damn split with the intensity sets at the end.
When I get back from my trip, I’ll copy some of it.
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5.13.19
Woke at 210.4 lbs. I still have work to do to get the junk out of my system from Saturday’s dinner.
I don’t stick to it all the time. I vary my protein sources by eating plenty of red meat. The downside of that is that it has more fat so I don’t get to eat as much total food.
I have bad days, too. Saturday nights dinner was probably more calories than I needed for the entire day. I just get back on track and keep moving forward. Sometimes a bad meal actually helps me make new progress. It kind of ramps my metabolism up for several days after the meal and helps me burn more calories than usual.
My taste buds are pretty simple. I like chicken. I use different seasonings, I make sandwiches, wraps, etc. I also make those things with eggs.
For my carbs I seem to rotate through phases of rice, potatoes, sweet potatoes, and veggie pasta (it’s green and actually made from veggies).
My treat or unhealthy food is the slices of pepperjack cheese I put on my sandwiches and burgers. I try to avoid processed junk but that’s one item I’ve allowed. They’re only 60 calories and give me flavor that I love.
The biggest thing is planning ahead. I’ll make several pounds of chicken or hamburgers along with rice or another carb. I cook in bulk. This allows me to pack a good lunch for work.
6 oz of chicken, 200g of carbs, and a couple servings of veggies is around 600 calories and gives me close to 50g of protein. It’s a decent portion of food so it helps keep me satisfied for a couple hours.
I also drink a lot of protein shakes. I have a variety - whey, casein, and vegan. My breakfast has become one scoop of whey, one scoop of vegan, and a banana. It’s only 365 cals and almost 50g of protein.
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Chest & Tri’s
WARM UP
10 min bike, L10
DB BENCH (SGSS)
55 x 10
65 x 6
75 x 5 x 5 sets
SMITH INCLINE (1.5 REPS)
155 x 4 regular
105 x 10, 6, 5
MACHINE BENCH (mTor)
90 x 10
100 x 10
110 x 9
CABLE FLY (mTor)
50 x 10
60 x 10
70 x 9 + 10 sec stretch
OH ROPE EXTENSION (mTor)
90 x 13
100 x 8
mTor reps are good. Drop sets are good. Why not combine them?
100 x 6 - 80 x 6 - 60 x 10 - 40 x 10
SA CABLE PRESS DOWN (350 SET)
30 ea x 25, 14, 14
No conditioning today. Legs and hopefully abs tomorrow. I really need to do abs.
I’ll spend the rest of my day at my niece’s junior high league track meet. It’s 70 and sunny. 
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5.14.19
Woke at 210.0 lbs. I’m a bit disappointed but there’s nothing I can do. I had a good nutritional day yesterday and felt like I was more active than usual between the track meet and building my fence gate.
Oh, well. I’ll put in another good day today and hopefully see sub 210 again tomorrow. I have to remind myself that last week was the first time I saw 210 consistently and the very first time I dipped below that. The 207 reading was probably dehydrated and definitely not full of glycogen.
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Leg Day!
WARM UP
5 minutes on the bike, L10, 1.35 miles
REVERSE LUNGE (REAR FOOT ON SLIDER)
BW x 15 ea
25 x 10 x 2 sets ea
LATERAL LUNGE (SUPPORT FOOT ON SLIDER)
3 x 10 ea
BARBELL HIP THRUST - BAND AROUND KNEES
105 x 20
125 x 12 x 3 sets
SMITH MACHINE SQUATS - BAND AROUND KNEES (1.5 REPS)
65 x 10 x 3 sets (no band last set)
SL LYING LEG CURL
50 x 10
50 x 10
40 x 10
30 x 10
No rest, just switch legs.
SL LEG EXTENSION
50 x 10
50 x 10
50 x 10
50 x 10 mTor + 1 minute hold @ top w/ 10
1 min hold w/ 30
CONDITIONING
Bike, 20 minute interval, 2:1 ratio, L10/L20, 5.43 miles
I really need to find time for some ab training. Maybe tomorrow; it’s shoulder day.
I almost forgot to update ya’ll on my leg. It feels great! I was able to take stairs two at a time this morning when I went to court. No pain. I hadn’t even done any PT work yet so this was “cold”. I still feel off because I think I’m anticipating pain and altering my mechanics a bit, but I feel pretty good. I only had a tiny bit of pain on leg extensions and I’d rate that at about a 0.5/10 which is well within the PT’s recommended threshold. Hopefully this becomes the norm instead of just a rare good day.
8 Likes
That’s awesome that your leg is doing better. It’s so liberating when you can finally say goodbye to a long term issue.
Years ago I had a bone bruise on the heel of my hand that was terrible for almost a year. When it finally healed I was so stoked! Keep grinding man!
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I’m far from healed but today’s observations were great. If the knee pain stays gone then I’ll consider that to be a huge step towards being normal.
If I can start training my legs instead of rehabbing them then I’ll have something to do while my shoulder heals this summer.
But I have to admit that what I’ve been doing is still wearing me out. My legs are burning with fatigue tonight.
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5.15.19
Woke at 207.2 lbs. I’ve finally recovered and that 207.2 reading on Saturday might not have been a fluke.
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That’s awesome man! You’ve really done a great job of balancing life ant the cut. I feel like I’ve seen quite a few posts about burgers, pizza, beer, vanilla crown, and desserts and yet here you are at 207. I bet if you wanted to compete you land about 200 on stage. Looking really solid man.
I forget, what are you doing for maintenance macros approximately?
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I’m beginning to accept a “fat weight” for myself. It’s a range of acceptable numbers on the scale following a cheat meal. I still kind of regret my food choices when I see the higher numbers but I know I’ll be back to normal within five days.
I also try to plan my cheats/treats. I eat very little during the day since the meal is usually dinner. I try to just get my protein and hold off on carbs and fat. It seems to shorten my recovery time.
I haven’t settled in to maintenance just yet. I’m still chasing 205 lbs. Actually, it’ll probably be 203 or 204 so that 205 is an every day weight. I’ll probably start with 2750 calories, 205g protein, 290g carbs, and 85g fat.
That’s bodyweight in protein. 60% of the remaining calories (2750 - 820 [205x4]) in carbs, and fat is what’s left.
I could easily adjust the protein and carbs but I’ll keep the fat. I actually struggle to keep my fat low because I enjoy cheese, red meat, and salad dressing. I put low quality pepper jack cheese on my burgers, chicken sandwiches, and eggs every day. It’s 60 cals per slice but adds so much enjoyment to my food.
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Shoulders
WARM UP
Recumbent Bike, 15 min, L10, 3.87 miles
OHP (SGSS)
45 x 10
65 x 5
85 x 5
100 x 5 x 5 sets
SMITH OHP (mTor)
65 x 8
75 x 8
85 x 6 + 10 sec iso hold
LAT CABLE RAISE (mTor)
20 x 8 x 2 sets
20 x 5 - 10 x 9 + 20 sec iso hold
Once again, mTor meet drop set.
SA REV PRESS DOWN (350 SET)
40 x 25, 15, 10 ea
MACHINE CRUNCH (21s)
125 x 10F/10T/10B
125 x 10B/10T/10F
Cramp!
This was a pretty short workout and it was a welcome change. Today marks 10 days in a row without a rest day. I’ll rest tomorrow or Friday for sure. I think shoulder day has plenty of time to add abs. I was just in a hurry today. I’m at the tag office trying to transfer the tag on my wife’s new vehicle now. 
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What’d yall get?
Sold her 2000 Toyota 4Runner and got her a 2012 Jeep Compass Sport. I drive an '03 Chevy Tahoe. We’re not flashy people. We bit the bullet and financed this one due to all of the money I blew on that dumbass rental property.
It made more sense to finance the car and throw our extra money at higher interest debts for the time being. I’m working on some stuff to hopefully get us back on track and debt free in two years or less (with the exception of mortgages).
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Well, I have about 250 calories remaining for the day. I decided to use it on 4 ounces of vanilla Crown Royal with some frozen berries.
I made the right choice. 
3 Likes
Whoops - went over my calories by about 260. And, believe it or not, it’s because I kept eating fruit. It was tasty. Maybe I needed the carbs.
5.16.19
Woke at 207.8 lbs. I’ll either eat at Chick-fil-A with my buddy or go work out for my lunch break. I guess it depends on how the day goes.
Bulk to 250 and chase a 600 pull when your leg heals. 
1 Like