LOL bitchtitty! You look fine and dandy buddy.
And I am not just saying that cause I think bane is awesome…
I’m sure I’ve got nothing on gym boy no.2 
So this log’s gonna have diet stuff in it as well now. Hopefully it won’t get too boring.
Morning weight: 212lbs
Total calories: 2711
Protein: 195 grams
Carb: 175 grams
Fat: 143 grams
Carbs were high because I work in a Care Home for the elderly, and there’s tons of cake. I’ll get it under control. A lot came from vegetables as well.
Early in the day I was unsure I’d even get to 2500 kcal without carbs, so I poured a load of olive oil on my lunch and dinner. Cutting that down as well as the cake will be a good way to lower calories over this week until I’m closer to 2200 daily.
High carb day (because I trained REALLY REALLY HARD)
Total calories: 2932
Protein: 219g
Carb: 319g
Fat: 87g
Lots of veg, some sweet potato with lunch and dinner, and cunningly ate the last of the halloween chocolate as a preworkout so I couldn’t eat it tomorrow. Just need to drop out the sugary stuff and I’ll be good. Logging this is keeping me motivated.
I need motivation after 2 days of eating at around maintenance. I’m screwed.
Second and last deload session.
Mobility
Foam roller, leg swings, squatting stretch - pushing knees out with elbows, face pulls with band, thoracic extension on bench
Squats
60kg x 3 x 5
Bench
60kg x 4 x 4
Assisted pullups
Blue and red bands x 3 x 3
Lowish carb day
Activity - walking around at work, some lifting and handling.
Calories - 2546
Protein - 195g
Carbs - 114g
Fat - 146g
Carb cycling will be as follows.
Low carb days (off days) circa 50 grams.
Medium carb days (bench and ohp) circa 100 - 120 grams.
High carb days (deadlift and squats) 150 plus grams.
One day once a fortnight where I don’t use this annoying calorie tracker thing, and eat what I like once I’ve eaten my veggies.
Henriques deadlift cycle 2 week 1
Warmup - foam roller, dynamic hamstring stretches, wide squats, thoracic extension
Swings
40kg x 3 x 3
Ss/ first 3 sets of Sumo pulls
60kg x 3
80kg x 3
100kg x 2
120kg x 1
Henriques sets
130kg x 2
137.5kg x 2 - felt heavy
150kg x 2 - easier than last time.
Form was iffy. I don’t think I was concentrating on pushing outwards as the bar broke the floor, and that made my hips rise quite far, especially on rep 2
Pullups
Blue band x 3
Red band x 3
BW x 3 - matched PR and weighing about 6kg more. Expecting good progress here as I drop some fat. Repeat next week with tighter form.
Red band x 3
Blue band x 3
Evil giant set
Bent over row
100kg x 3 x 5
Ss/RDLs
100kg x 3 x 10
Ss/Shrugs
100kg x 20
X 12
X 10
Did the first set strapless, and struggled to open my hand once I was done. Strapped up for set 2, the dropped them for the last set.
Cardio circuit
Swings - 24kg x 20,
Offset farmers walk - 24kg/40kg x 40m
Lateral lunge - BW x 10 each leg
Repeat once
Time: about 4 minutes. Forgot to set stopwatch, so based my time off the songs that’d played on my iPod during.
Was going to try to beat the time next week, and add reps the week after, but since I don’t have a definite time and it wasn’t that hard, I’ll just repeat it twice next week.
Then walking around at work for ages.
High carbs 
Calories - 2519
Protein - 222g
Carbs - 217g
Fat - 82g
My poor, poor traps
Low carbs
Calories - 2325
Pro - 196g
Carbs - 55g
Fat - 143g
Nothing dirty at all today apart from 10 grams of carbs from dried cranberries. Meh - feeling good.
Henriques bench week 1
Warmup - foam roll upper back, band stuff, dislocates
Plyo pushup
3 x 3
Bench
Bar x some
40kg x 5
60kg x 5
70kg x 2
Henriques sets
75kg x 2
82.5kg x 2
87.5kg x 2 - why so hard? Think I was touching too low.
Paused back off sets
80kg x 2 x 2
Close grip foam press
90kg x 2 x 2
Db bench
31s x 7 - weak
Swings
24kg x 5 x 20 - gonna build up the volume over time, but I don’t want sore hamstrings on Friday for squats
Ss/Band pressdowns
Lots of bands x 5 x 20ish
Triceps as rest intervals was cool. literally every pressing movement felt crap today - even the pushups. Started workout straight after breakfast, so maybe I needed to let the carbs reach my muscles. I don’t know, just a disappointing session. Should do better.
“Medium” carb
Calories - 2494
Protein - 210
Carbs - 201 - no idea how they got that high - about 80g at breakfast, and 60g PWO (both of which WERE overkill). The rest was all veggies.
Fat - 89
Medium carb day (should’ve been a low)
I had to cycle into work today, and stay longer than expected, and I left my wallet at home, so had to make do with what I could scrounge out of the work kitchen - so higher carbs than intended, but I did cardio, so hey.
Cycling - 2 x 5 miles at about a 6 minute mile pace - really slow, but I wasn’t working hard - saving the quads for tomorrow.
Didn’t count anything today, but calories probably ended up around 2500, macros are anyone’s guess.
High carbs and squats :')
Henriques squat cycle 3 week 1
Warmup - foam roller, thoracic extension, squatting stretch, single leg hip thrusts
Swings
40kg x 3 x 3
Ss/ first 3 sets of Squats
Bar x 8
60kg x 5
80kg x 3
100kg x 2
Henriques sets
112.5kg x 2
120kg x 2
130kg x 2 - knees started caving in, pushed knees out. Chest fell forward, pulled chest back - simple
Paused front squats
100kg x 3 x 1 - 3 count pauses - paused PRs
I like paused singles, but I reckon I could hit triples at this weight, so 3 x 3 paused is what I’m working up to over the next 2 weeks, then I’ll do paused back squats instead.
Giant set
Front squats - no lockout - pretty controlled negative
60kg x 12
Ss/Good mornings
60kg x 12 - form has definitely improved on these - looser hams mean my knees don’t travel forwards as my hips go back (like a really bad squat), and I felt it in my lower back for once
Ss/Seated hammer curls
21’s x 8
Was gonna be 3-4 giant sets, but something twinged in my right hamstring, so I called it. Also, the front squats were horrible, and I’m a wuss.
Calories - 2537
Protein - 202
Carbs - 263
Fat - 70g
Midnight Pressing
OHP
Bar x some
30kg x 5
40kg x 5
50kg x 5 - PR I think with a couple in the tank
40kg x 8
Close grip incline
60kg x 3 x 6
Lateral swings
21s x 3 x 30
Klokov press
30kg x 10
Bar x 10
Bar x 15
Ss/Incline rear delt flies
21s x 3 x 20 partials
Drop on last set to
5kg x 20 full rom
Empty hands x 50
Ss/Reverse crunch
3 x 20
All 3 times with zero rest = aaaaaarrrrgggghhh
Was supposed to be medium carbs, but made do with what I had.
Calories - 2852
Protein - 195
Carbs - 189g
Fat - 120g
Calories - 2518
Protein - 180g
Carbs - 101g
Fat - 148g
Henriques deadlift cycle 2 week 2
Warmup - foam roller, dynamic hamstring stretches, wide squats, thoracic extension
Swings
40kg x 3 x 3
Ss/ first 3 sets of Sumo pulls
60kg x 3
80kg x 3
100kg x 3
120kg x 1
Henriques sets
130kg x 4
140kg x 3
152.5kg x 2 - 2.5kg PR - the movement feels much better this week. Still a bit of an early rise with the hips IMO, but I could be wrong.
Pullups
Blue band x 3
Red band x 3
BW x 3 - better form than last week
BW x 3 - PR - BW for reps for 2 sets - lol, weakest PR ever
Db chest supported row
31s x 3 x 5
Ss/RDLs into power shrug
110kg x 3 x 6
Form is crap on bent rows with heavy weight, and I want to push RDLs and shrugs harder, so trying to use the same weight on all 3 movements out of convinience is stupid.
Cardio circuit
Swings - 24kg x 20,
Offset farmers walk - 24kg/40kg x 40m
Lateral lunge/Cossack squat - BW x 10 each leg
3 circuits
Time: forgot to time again
High carbs
Calories - 2737
Protein - 185g - bit low
Carbs - 284g - bit high
Fat - 96g
Low carbs
I had zero energy and was very irritable throughout my shift today - but resisted all of the cake left on display. Might’ve been sleep related as well.
Calories - 2400
Protein - 200g
Carbs - 70g - veg and a cup of milk with tea
Fat - 154g
Henriques bench week 2
Warmup - foam roll, band stuff, dislocates, thoracic extension
Plyo pushup
3 x 3
Ss/ first 3 sets of Bench
Bar x some
40kg x 5
60kg x 5
70kg x 2
Henriques sets
75kg x 4
82.5kg x 2 plus a fail
90kg x F - should’ve been 2, couldn’t get 1
Something is horribly wrong with my bench. 75kg x 4 felt heavy, and even before Coan added 10kg to my bench I could repeatedly get 5 reps with that. I don’t think Henriques is gonna work out for bench - the 1 - 3 rep range has never felt good on bench.
Coan worked pretty well before, so I could go back to it, using a 90kg (5kg deflated) max.
Squats and deads are progressing fine, so I won’t mess with that.
I also feel like more calories would help. If I start Coan next week, and finish my diet in 4 weeks (at the end of this squat and deads cycle), I should start having more energy just before Coan starts to get hard. I’m confident I’ll get through my squats and pulls til then - deflated maxes FTW.
Medium carbs
Calories - 2339
Protein - 238g
Carbs - 205g - higher than intended
Fat - 64g
Henriques squat cycle 3 week 2
Warmup - foam roller, thoracic extension, squatting stretch
Swings
40kg x 3 x 3
Ss/ first 3 sets of Squats
Bar x 8
60kg x 5
80kg x 3
100kg x 2
Henriques sets
112.5kg x 4
122.5kg x 3 - 2.5kg PR
132.5kg x 2 - 2.5kg PR
Buttwink and forward lean everywhere you look.
Paused front squats
100kg x 1 plus F - 3 count pauses
Good mornings
60kg x 3 x 10
I’m pushing it too hard. I want to improve my squat, so heavy front squats can wait. I’m quad dominant anyway, so I should really be devoting more time to GMs and back raises.
Anyway, visiting the girlfriend again, so most likely a couple of days without gym time (ie, rest, and rethink why everything seems to be going crap at the moment), and a ton of her grandmas cooking - not worth trying to log it. Climbing the highest mountain in a certain area of Ireland or something, so that should be fun.
Weighed myself before leaving - midday weight was 206lbs, so I’ve lost 6lbs in 2 weeks, which explains the drop in numbers.
Solution: Instead of setting a rough guideline of 2500 calories, and fluctuating around that based on training needs, aim for something closer to 2900.
At the moment, strength matters more to me than hawt abs, so if I continue to lose strength I’ll go back to a 500 calorie surplus, and focus on looking good with my shirt off when I’m actually gonna have my shirt off, instead of just before christmas.
Handstand pushups
3 x 3
Close grip pushups
3 x 10
EFFF butt wink!! It happens.
I can’t cure my own. If I stopped worrying about butt wink I’d probably be a lot stronger by now
ANd horrah for chosing strength over abs! I find I feel good about myself if I am strong, eat healthy but plentiful, and do some conditioning work. Stessin’ over body image stuff is tiring and unnessessary INMYOPINION.