I think I’d look flat if I did that. Gotta keep some carbs down to keep the muscles full, right?
2 Likes
well, the stomach bug didn’t take your sense of humor… so there’s that. 
11.17.17
Woke at 225.8 lbs.
Yesterday’s Nutrition
2682 calories, 319g carbs, 97g fat, 96g protein.
I wasn’t too concerned with macros yesterday. I had a good lunch including a pulled pork sandwich and fries but only wanted chicken noodles soup, crackers, and ginger ale for dinner.
Today was better. I felt pretty normal.
Evening Training @ Home
Squat
185 x 5 x 2
205 x 5
225 x 5
245 x 5 x 3 sets
superset with
DB Incline
50 x 10 x 2
65 x 10 x 3
superset with
Incline DB Row
50 x 10 x 2
65 x 12 x 5 sets
Hang SGHP
185 x 5
195 x 5
205 x 5
215 x 5
Face Pull
Black Band x 15 x 3
Rev Fly
Black Band x 15 x 3
I don’t like training in the evenings because it’s the only time of the week that we’re all home. I have Mon-Wed off and my wife has weekends off so the evenings are all we have…and they’re usually busy feeding the kids, giving them baths, etc.
Anyway, training at home tonight was awesome. My four year old daughter came downstairs to work out with me for the last 20 minutes. I forgot all about the workout and just enjoyed watching her. I might have to make this my Friday routine.
12 Likes
11.18.17
Woke at 225.6 lbs.
Yesterday’s Nutrition
2508 calories, 242g carbs, 102g fat, 182g protein.
Precor Adaptive Motion Trainer
15 Minutes Fat Loss Program L1/L4. 1.62 miles
Ab Circuit, 3 rounds
Cable Crunch
200 x 15
45 Degree Back Ext
BW x 20
Suitcase Holds
115 x 30 sec each
11.19.17
Woke at 225.2 lbs.
Yesterday’s Nutrition
2850 calories, 288g carbs, 121g fat, 182g protein.
Rest day. Back to work tomorrow.
Let’s see if I can remember do keep doing this weekly.
Sunday weight: 225.2 lbs
Weekly Averages: 2676 calories, 282g carbs, 100g fat, 161g protein.
I didn’t log Wednesday’s food since I felt like death and barely ate anything. I’m pretty sure that the averages don’t get affected if I don’t enter anything in a day.
1 Like
I love it when my boy wants me to do exercise. Usually it’s push-ups with him on my back. Sometimes squats when he sits on my shoulders. When he was younger I used to put him in a laundry basket and do kettlebell presses with him. He loved that, and sitting in the basket while I did swings.
5 Likes
11.20.17
Woke at 224.
Yesterday’s Nutrition
2778 calories, 310g carbs, 103g fat, 156g protein.
Training
Pull-ups
10, 10, 8
Hang Clean
135 x 3 x 3 supersetted with pull-ups
185 x 3
205 x 3
225 x 2 x 6 sets
Bench
135 x 5
185 x 5
205 x 5
225 x 5 x 3 sets
135 x 10B/10T/10F
superset with
Hammer Row
270 x 10, 10, 8, 10, 8
180 x 8F/8T/8B
Single-leg Squat Press
385 x 6 ea (a bit heavy)
360 x 6 ea x 3 sets
360 x 30 DL
superset with
Standing DB OHP
50 x 6 x 4 sets
I’m kind of drifting towards working up to a 5RM instead of a heavy single for bench, squat, and deadlift. I haven’t done deadlift this way yet though. I missed it last Wednesday after Tuesday night’s puke fest. I might settle for a 3RM.
The reason for the change is all is the annoying aches I’m experiencing. My shoulders have been hurting and my SI joint is perpetually out of place. It was a minor problem but I’m experiencing symptoms from my bulged disc and I’m hoping it stops soon instead of progressing as far as it did in 2014. There’s nothing I can do except wait for the swelling of the disc to go down…and follow the advice about avoiding things that can aggravate a bulged disc like deadlifts. That’s going to be hard.
I’m cutting and prepping for surgery so there’s not really any reason to push anything. I might have to give volume training a shot on deads. 315 for reps might be the way to go.
2 Likes
I inserted 5 sets of 8 on the deadlifts lately with around 70RM, and they are huge, keeps me sore for days after, but still a lot a lot easier on the joints then the heavy work. If you are not used to a lot of volume on the deads you will absolutely feel the difference.
2 Likes
11.21.17
Woke at 223.6 lbs.
Yesterday’s Nutrition
2755 calories, 205g carbs, 146g fat, 160g protein.
Training
We went to the Y today as a family and my wife wanted to swim and run so I joined her.
Swimming
6 laps (50 yards per lap) continuous (2 freestyle, 2 breast stroke, 2 combo)
4 single lap trips freestyle, side stroke, back stroke
2 laps continuous freestyle, rest 15-30 sec
2 laps continuous breast stroke, rest 15-30 sec
2 laps continuous combo of those two
Total time in pool around 30 minutes
Running
2.5 lap warm-up
5 rounds of:
run the straightaway, curve, straightaway (about 230 meters) with about 2-2.5 minutes of rest between each
Abs
Fallouts (as seen here): 2 x 10
Fancy New Lying Crunch Machine: 40 x 15, 65 x 10F/10T/10B/10F
Torso Rotation Machine: 2 x 10 ea w/ 70
And I’m spent.
1 Like
11.22.17
Woke at 223.0 lbs.
Yesterday’s Nutrition
2830 calories, 246g carbs, 87g fat, 195g protein.
2 Lap Dynamic Warm-up
Deadlift
135 x 5
225 x 5
275 x 5
315 x 5 x 5 sets
365 x 1
405 x 1 x 2
Neutral Pull-ups
10, 10, 10, 7, 6
superset with
Smith OHP
155 x 6 x 4 sets
Walking Lunges
110 x 6ea x 4
superset with
DB Bench
90 x 6 x 4
superset with
DB Row
100 x 8 ea x 4
Rested 1 min before and after lunges. My recovery wasn’t great today.
Hammer OHP
90 x 10F/10T/10B x 2 sets
Rear Delt Machine
40 x 10F/10T/10B x 2 sets
I was struggling at the end today. Ate 5 Starbursts after the tri-set to pick me up a bit. It worked and took care of the nausea that was creeping up on me. The whole purpose of the tri-set was to cut my workout time down a bit but I just couldn’t recover between exercises. Oh, well. I still beat my body into submission. The goal is cutting while maintaining muscle and this session contributed towards that goal.
1 Like
11.23.17
Woke at 223.6 lbs. Probably won’t see that again for a few days.
Today’s Training Was Inspired by Guilt!
(6 laps = 1 mile)
2 lap warmup
Run 2 laps in 2:20 x 3 (7 min/mile pace), rest 4 minutes while walking 1 lap
2:12, 2:18, 2:19
Run 1 lap in 60 sec x 3 (6 min/mile pace) with 2 minutes rest between
:59, :59, :55
Walk 1 lap and out
Ran 1.5 miles hard. Covered 2.5 miles total.
3 Likes
11.24.17
Woke at 224.4 lbs and I’ll all that a win after Thanksgiving food!!!
Training
I think I’ve had a good week of training because I was short of breath and struggled to recover between sets today.
Squat
bar x 10 x 2
135 x 5
185 x 5
225 x 5
255 x 4 x 3 sets
superset with:
Neutral Pull-ups
2 x 10
5 x 8
DB Incline
60 x 10
80 x 6 x 4 sets
superset with:
Face Pull
110 x 10 x 5 sets
Triceps Machine
95 x 10
95 x 10F/10B/10T
superset with:
Biceps Machine
65 x 10
95 x 10F/10T/10B
95 x 10F/10T/10B
superset with:
Lying Crunch Machine
95 x 15
80 x 10F/10T/10B/10F
Rope Press-down
42.5 x 10F/10B/10T/10F
I did this on my last round because I’m not a fan of the new triceps machine
2 Likes
11.25.17
Woke at 223.4 lbs! This is probably the most successful Thanksgiving ever!
Yesterday’s Nutrition
2775 calories, 264g carbs, 60g fat, 184g protein.
The macros don’t add up because I had about six ounces of rum after dinner.
No training today or tomorrow. I’m going to rest. I had some great sessions this week and the fatigue is still fresh.
3 Likes
11.26.17
I forgot to weigh myself this morning which is rare. Oh well, I felt skinny lol
Yesterday’s Nutrition
2782 calories, 283g carbs, 108g fat, 182g protein.
Weekly Averages
Weight came in at 223.6 lbs on average over the past week. If I’d weighed myself this morning I think it would’ve been equal to or lower than that so my overall average might’ve dropped a few tenths.
I’m down to 223.6 lbs from 233.8 lbs on November 2nd. That number reflects my lack of discipline with the kiddos’ Halloween candy. Actually, upon further review, it does not. I was 232.8 and 232.6 lbs on 10.29 and 10.30 so I just let myself go.
2788 calories, 260g carbs, 102g fat, 170g protein.
This doesn’t include Thanksgiving day which would have been pretty high on carbs and fat. I have no idea where I landed in terms of calories but according to the scale I didn’t do too bad. When I overindulge I tend to eat something that’s very sweet and/or salty and I wake up bloated and puffy the next morning. That helps with water retention as well so I generally get instant feedback from the scale the morning after a bad day.
I have no intentions of training again today. I’m just kind of recovering and relaxing. Tomorrow will be the start of another good week. I’m looking forward to getting in the gym.
2 Likes
11.27.17
Woke at 223.4 lbs.
Yesterday’s Nutrition
2645 calories, 248g carbs, 58g fat, 173g protein.
2 lap dynamic warm-up
Power Clean
135 x 3
185 x 3
205 x 3
235 x 2 x 6 sets
245 x 1
255 x 1
265 x 0
Pull-ups
10, 10, 10 7, 7
superset with
Single-Leg Leg Press
360 x 15 double-leg
360 x 6 ea x 4 sets
180 x 100 double-leg
Bench Press
135 x 5
205 x 5
225 x 5 x 3 sets
superset with
Cable Row
160 x 10
180 x 10
200 x 10 x 3 sets
Machine OHP
55 x 20
65 x 10F/8T/8B
Well, today sucked. I was all ready for a solid workout and it eluded me. I was supposed to be at 245 lbs for power clean but couldn’t do it. Cleans are slow and I’m not happy about it. I think it’s a combination of not prioritizing them and cutting. After two days of complete rest I still felt tired. My legs burned as I headed up the stairs to the third floor at the gym.
I’m also thinking that the single-leg leg press work isn’t going to do much for me. It puts a lot of pressure on my hip capsule and I probably don’t need that. I’m torn with my programming. I still want a better squat and bench but I also want bodybuilder gains. I need to do those lifts specifically to get better but I prefer some other stuff for overall development. Fortunately, I’m due for surgery in a few weeks so there’s no need for any changes. I’ll have plenty of time to think about how to proceed next year.
2 Likes
Wait, I must have missed this. On what are they operating?
I have a torn labrum of my left hip. I’ve been battling pain since May. I quit squatting over the summer and eventually quit everything for a bit. It took a long time to figure out what the problem was. The Doc gave me three options:
- stop doing things that hurt
- try a steroid injection
- surgery to fix the problem and move on pain free
It’s a no brainer for me. Fix me up and let me get back at it. Doc will shave down the deformity on the head of my femur that caused the tear and anchor the torn flap of the labrum back to the bone.
The injury is an overuse injury and caused by a deformity of the femur pinching the labrum and eventually tearing it.
I’m looking at a two to three month recovery.
11.28.17
Woke at 223.0 lbs. So close! I was hoping to see 222 today mostly because it would mean I’m still losing fat and I don’t have to cut my calories yet.
Yesterday’s Nutrition
2733 calories, 204g carbs, 111g fat, 209g protein.
Conditioning Day
6 laps = 1 mile
2 lap dynamic warm-up
Intervals
3 laps in 3:31, rest 6 min while walking a lap
3 laps in 3:44, rest 6 min while walking a lap
2 laps in 2:18, rest 4 min while walking a lap
2 laps in 2:18, rest 4 min while walking a lap
1 lap in :58, rest 2 min
1 lap in :55, walk a lap
Boy, that was fun.
Lying Crunch Machine
125 x 15 x 2
80 x 10T/10B/10F
Side Crunch on 45 Deg Back Ext
3 x 15 ea side
1 Like
Well, good luck with that man.
I’m in a bit of a situation myself with my shoulder.
Dr. prescribed a cortisone injection last time and then was awesome for like 2 months.
I’ve since moved to a different state and need to find a new Dr. to continue to diagnose what’s going on in my shoulder but I’d be happy if one of them said, “hey, we can do surgery and it’ll take away the pain”
I’d gladly bite the bullet on not training shoulders for a bit just to get to where I don’t have pain in certain ROMs.
As I’ve started pressing OHP really for the first time ever and back to barbell bench pressing, I’ve also started to feel pain in my left shoulder.
I am going to get my wife to video my next sessions on those lifts to post for from check as I wonder if I’m doing something that’t putting my shoulders in a bad position or if I’ve just got bad shoulders.
I don’t want to quit doing OHP because I really like them. Maybe it’s the bench press that’s got me jacked up (I quit doing barbell press when I was training hard before I took a hiatus in 2013 because of shoulders).
DB press hurts them too though so I dunno.
Anyway, not to hijack your log, but sounds like they have a good plan to get you right and you should bounce back rather quickly.