I didnt know it was possible to eat just 1 donut when multiple are available, and you already ate one. That, is a restraint PR.
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No kidding. That’s a strength level I’ll never achieve 
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Embrace the stereotype.
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5.18.19
Woke at 206.2 lbs.
I knocked intuitive eating a few weeks ago, but I think I’ve learned a bit about my body (finally). I still can’t just follow my hunger, but last night I had a very distinct feeling. I was hungry but not the usual stomach growling. I felt an urge or a desire from my body for carbs - so I ate them. I ate good sources - oatmeal, whole wheat bread, natural peanut butter, and preserves.
Well, that craving is gone and the scale still went down. I ate over 2900 calories yesterday (the goal is 2300).
Happy to fuel my body and still make progress. This is all temporary because I’m going to ruin it tonight. We’re finally going to a movie and I’m eating chicken nachos for my dinner. Our theaters here are awesome and they serve you a full food and drink menu during the movie.
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It ain’t no ruin J, it’s called life.
Enjoy the movie, nachos, have a beer or two to go with it.
Come back next week and go a single day on 1500 calories. All good.
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I’m actually going to try something different - I’m not going to starve myself. I’m going to eat normally today and tomorrow and see what happens. I’ve selected some of my lower calorie/carb options today, like chicken instead of beef, but I’m not going to fast or deprive myself of food to prepare for the nachos. I also plan to eat normal tomorrow instead of fasting. Tomorrow is supposed to be leg day anyway. I’m not sure how I’m going to squeeze the workout into my work day but that’s what is on the schedule.
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Chest & Tri’s
BENCH PRESS
I had a whim to do bench. I thought some clusters would be fun. I also thought I could work up to like 275 lbs. Boy was I wrong…and humbled.
135 x 10 x 2 sets
185 x 5
205 x 3
Cluster
225 x 2, and then 8 sets of 1 every 15 seconds
SMITH INCLINE PRESS (mTor)
95 x 12
105 x 10
115 x 9 drop to
95 x 7
CABLE FLY (mTor)
50 x 12
60 x 8
60 x 7 drop to
40 x 7
OH ROPE EXTENSION (mTor)
90 x 13
90 x 9 - 70 x 6 - 50 x 5
SA PRESS DOWN (350 SET)
40 x 21, 11, 8
Went off script today but I can do that because I’m not training for performance. Bench sucked. I haven’t done that since June and it really does seem to be a skill that fades. I’ve also lost almost 35 pounds since the last time I benched with a barbell. Oh, well. The exercise was hard and that’s all I needed. Everything else felt awesome. I can tell that I’m really starting to embrace the pain of failure now that I’ve added drop sets to mTor sets. I used to hate mTor sets, and now I’m reaching failure, dropping the weight, and doing it again.
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5.19.19
Woke at 209.6 lbs. My stomach feels like it’s full of junk and I’m quite thirsty. Avengers and the nachos did not disappoint last night.
Today is leg day. I’ll either go to the Y tonight or put it off till tomorrow. I want to use the floor slider and it doesn’t work on rubber flooring which is what the work gym has.
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5.20.19
Woke at 207.4 lbs so it looks like I recovered from Saturday. I actually didn’t stuff myself with food (mostly because I ran out) and I think that limited the damage.
Leg day today. I didn’t do anything yesterday.
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Leg Day
Even rehab leg days suck.
WARM UP
10 min bike, L10, 2.57 miles
REVERSE LUNGES ON SLIDER
3 x 15 ea
superset with
LATERAL LUNGES ON SLIDER
3 x 15 ea
Did both exercises on each leg so 15 reverse lunges + 15 lateral lunges. Weight is not necessary.
BARBELL HIP THRUST (3 sec hold/squeeze)
15 x 10
35 x 10
65 x 10
I’ve been using way too much lower back on my hip extension movement. I’m working really hard to fix that. Today was pretty good.
SMITH SQUAT (1.5 REPS)
65 x 10
85 x 10 x 2 sets
SL LYING LEG CURL (350 SET)
40 x 34, 14, 11
Focusing on strict form here, too. If I feel a tug in my lower back then the set is over.
SL LEG EXTENSION
25 x 50 ea
This was supposed to be a 350 set. I put 50 lbs on and it felt like a 10RM so I dropped it to 25. I wanted to hit 25 reps on the first set and once I hit 40 I decided to make it a 150 set.
STANDING CALVES (1.5 REPS)
150 x 12, 10, 8 + 20 bottom half
CONDITIONING
BIKE, 2:1 interval, L10/L20, 20 min, 5.39 miles.
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Here’s a clip of my lunges. They suck.
Also, I tried the handheld bio impedance thing this morning. I had drank coffee, water, and gone to the bathroom after I weighed in at 207. I put my weight as 208 and it said I was at 10.4% body fat. I feel like I won. My goal is to beat that thing and be at sub 12% body fat.
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Is that a typo or have you already beaten your goal?
Well, my goal has changed. Initially it was 215; then 210. It recently changed to 205 but that’s the end of the line.
I’m actually pretty much done cutting. I’m gradually increasing calories back to maintenance effective immediately. I’ll take some new AFTER photos this week when I feel like I’m having a good day.
So 205-210 at sub 12%?
I’d guess less than or equal to 12%.
I just hate that bio impedance thing. It’s always high so if I can get it to read below 12 then I know I’m lean.
It’s a weird thing that sometimes we need technology to help us see the realities of our own bodies.
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@Frank_C you wanna REALLY be skinny? Join me and cut down to 170.
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No, thanks, buddy. That would mean going back in time 20 years.
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The crazy thing to me is there are (shorter) guys I’ve trained with who looked jacked at 175 and very lean and could lift some serious weight. And also some guys at 6’6” 200 and change - same story. Your profile photo has you getting close man. Well done.
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It’s funny how perception works. I’ve cut a lot of fat and I’m more defined than ever. Suddenly I think certain muscles look BIGGER than before the cut - specifically my delts and pecs.
But then again, they’ve been a priority lately.
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