Woke at 222.8 lbs.
Yesterday’s Nutrition
2798 calories, 268g carbs, 115g fat, 184g protein.
It’s 7:21 am and I’ve been up for over four hours. I left my house at 3:30 to drive 200+ miles for my grandma’s funeral. My wife’s work schedule didn’t allow for me to come yesterday so I’m in for a long day. I’m supposed to drive back today and go to work tomorrow.
not the ideal reason to be forced to have an off day but hopefully you can eat and rest well and come back strong. Drive safe brother.
Woke at 221.6 lbs.
I didn’t bother tracking yesterday’s food but it consisted of a garbage hotel breakfast that was very disappointing. Lunch was a nice fried chicken meal with lots of sides and desserts. I skipped dinner except for the two energy drinks (zero or 10 calorie) I had on the drive home.
I had a protein shake for breakfast and finally ate some lunch around 1:30 pm. I guess you could say I did an abbreviated fast.
you feeling any better?
I am congested but feel much better today than Monday and Tuesday. Looks like everyone is catching a little something the last couple of weeks.
I think I’m recovered. My sinus infection isn’t quite gone but it’s much better. I didn’t have much energy today. I guess it’s a result of yesterday’s traveling. I thought about lifting tonight and again Saturday which would be four full body sessions in a week but that’s not going to happen. Hopefully I can get my normal Friday session in tomorrow after work.
I had to squeeze my week too.
Hitting final session in for the week (other than conditioning) tomorrow.
Hitting that 245x squat day tomorrow.
I’m going to go until I pass out and then back off one rep 
Woke at 221.6 lbs again.
Yesterday’s Nutrition
1844 calories, 143g carbs, 52g fat, 178g protein.
I’m ready to break the 220 barrier and see 219 on the scale! Maybe next week.
My wife wanted to leave at 6 which gave me very little time to lift tonight. I’m hitting high frequency with my training but I’m paranoid about volume. Big surprise.
Squat
135 x 5 x 2
185 x 5
210 x 3
235 x 1
superset with:
Deadlift
185 x 5 x 2
265 x 5
300 x 3
335 x 1
Bench (5/3/1)
135 x 5
155 x 3
180 x 3
200 x 12
superset with:
DB Rows
100 x 10 ea x 4 sets
Face Pulls
Black band x 15 x 3 sets
I feel like a slacker with this workout. I feel like I need to add another leg exercise to the mix. This total body thing is tough for me to manage. The workouts feel great but doing 19 reps including warm-ups doesn’t seem like adequate leg training. I might have to add something when I come back from surgery. It probably doesn’t matter much now.
well I think that was a fair amount of volume right there 
Look at CT’s best damn workout.
High frequency - low wolume.
Want to add to leg volume do one squat backoff set at about 60 - 70 % do it as a widowmaker. You dont want do do anymore leg that day.
Good luck with surgery though.
Remember to come back to it nice and easy
What’s that? I already have plans to be back in the gym Tues Dec 26th. I would go on the Monday following surgery but it turns out that’s Christmas.
That will give me exactly one week off. I’m not sure if I’ll be able to fit into the seated machines because I’ve heard one of my post-op restrictions will be hip flexion. My co-worker had the same surgery a few months ago and he said he couldn’t flex his hip past 90 degrees.
I’m tall enough that my knees are usually above my hips when I sit in cars and in the machines at the Y. That could be a problem. Worst case scenario I can use the cables while standing.
Woke at 219.6 lbs!
Yesterday’s Nutrition
2388 calories, 218g carbs, 71g fat, 159g protein.
It’s funny. I’m happy to see the scale continue to drop so I don’t have to decrease my calories even more but I find myself eating less on purpose just to have a “good day”. My goal for calories is still at 2800 with 350g carbs, 62g fat, and 210g protein.
Nine more pounds and I’ll stop this madness!
I know the feeling… eating a little less, just to see the scale drop the day after
I don’t really plan it but I tend to get behind. I either don’t pack enough food for work or I just don’t have time to eat it. Rather than catch up by eating more later, I just keep it going and take the deficit. I’ve actually enjoyed four ounces of rum mixed with Sprite Zero the last two nights while maintaining a deficit AND getting plenty of protein.
The downside is that I’ve been battling some cravings the last two days and I’m not sure why. I had pizza last weekend but I find myself wanting more. I’m also craving a serious serving of BBQ from a local place that gives me a discount while I’m on duty. And I’m craving about everything else that I see a picture of… I’m just leaving a convenience store that has a kitchen where you can order food just like a fast food joint. They’re TV/advertising board flashed a picture of two breakfast burritos with eggs, cheese, and whatever meat you pick. Man, they looked good.
There you go, rum with Zero cutting while having a night cap
All that food, you make me hungru man.
But at the moment you’re winning the craving battle that’s good.
Then there’s that little extra room, when christmas comes
Woke at 220.4 lbs.
Yesterday’s Nutrition
2926 calories, 238g carbs, 86g fat, 135g protein.
Recumbent Bike
7 min warm-up, L5, 1.58 miles
Power Clean (5/3/1)
135 x 5
165 x 5
185 x 3
205 x 8
Squat (5/3/1)
135 x 5
185 x 5
210 x 3
235 x 9
Underhand Cable Row
180 x 10 x 5 sets
superset with
Incline
125 x 10 x 5 sets
Neutral Pull-ups
8, 8, 6-2-2 (double rest/pause)
superset with
Machine OHP
95 x 6 x 2
55 x 10F/10T/10B
Curl Machine
80 x 15
95 x 10
70 x 10F/10T/10B
Conditioning
2 lap warm-up
Sprint 70-80m @ 85% x 6 with 1 min rest
RDLs
135 x 15
Man, when I get off this 5/3/1and start doing some real volume, I’m going to D I E.
Your endurance is probably 100x what mine is right now
Looking at some of CTs stuff and even the Beach Body Challenge, I’m going to have to keep a puke bucket handy!
I feel like my lifting is low to moderate volume! I keep adding stuff at the end. I’m super paranoid about not doing enough pulling.
Example: today when I got home from the gym I went downstairs to let the dog out and did one set of 50 on reverse fly’s with a band. I mean, I was passing by the weight room on the way back upstairs 
You are a BEAST!
I feel ya man, if I’m not doing some kind of pullup training 2+ times a week I hate myself haha