Am weight. 260.0 
I went back to bed for 20 min and saw 259.8 but not counting it.
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Take a hot shower before weighing yourself. Get a little more sweat out of you and you won’t feel as guilty 
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Definitely wait until you’re healthy enough to fully benefit from his madness (which from your Darkhorse days you know all too well). But I can vouch for both the Linear and Powerbuilder programs.
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I’m beginning to think he should try a bodybuilder split for awhile. It would be a new experience and might just help him out in the long run.
Come on, Hog, do it. Come to the dark side.
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That’s how I started. Bodybuilding and then GVT.
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05-08-2019. Rehab day 7
Warmup: airdyne- 9 min. Glute bridge, leg over stretch, bird dogs, dead bugs, banded hip stretch.
Squat:
45x10
95x10
135x10
165x10 (felt awesome stopped here)
Deadlift:
45x10
95x10
135x10
185x10 (felt easy stopped here)
GHR:
X12
X12
X12 (Pr sets. 10 reps previous best)
Reverse hypers/ planks
50x20 / 30 sec
50x20 / 45 sec
50x20 / 1 min.
Done. Best day in the gym since the back issue. It keeps getting better and better. I did have some tightness during the morning but it loosened up as the day went on. Today was probably too much work. Tomorrow will tell the tale.
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Sub 260 weigh in this morning! 259.8 but I’ll take it.
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Careful mate soon your abs will start popping out 
Hey Hog been catching up with your log. Rehab sounds like a very good idea. Get better mate and build back up nice and slow
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Confessions of a poor eating day.
So after a great weigh in this morning. I had my usual shake. Packed my lunch and headed to work. I was hungry almost immediately today. I went ahead and had my protein bar early. An hour before I usually eat it.
1-1.5 hours later I was starving. I decided I would let my self have a bad snack and went down to catch a doughnut or two. Then eat my lunch and get back on track.
No doughnuts. I had the period free so I went to McDonalds and got 2 sausage egg cheese McGriddles. And enjoyed every bite. Ended up skipping my lunch I wasn’t hungry. Then after school I went to a end of year track function. There was pizza… I don’t even remember how many medium slices I had. It was at least 5. But no more than 8. I’m thinking the number was 6. Now I’m at home. Pm weigh in 265.6. I’ll hit a shake before bed. And enjoy the day I had.
I have my brothers graduation ceremony on Saturday (catered barbq) and mom wants me to cook my parmarasian chicken for lunch. It’s gonna be a bumpy ride for a few days. But worth every bite. I’ll limit the damage as much as possible and use it to reset the metabolism before digging in again on Monday.
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Here’s what I do - take it or leave it.
If I know I’m going to indulge for lunch or dinner then I treat the day like I’m intermittent fasting. I skip breakfast and go as long as I can before eating. And then when I eat, it’s all protein (usually a double shake).
I’ve used this approach to maintain weight or even drop from day to day. Research shows a binge here or there won’t add any measurable fat, but it seems to take a week to work all the junk out of my system. I always feel like that’s a week lost during a cut.
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What junk it’s all calories to me. *eats donuts
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Man, Easter weekend was rough. I ate a “share” size bag of peanut m&ms on Saturday night and then had five pieces of cake/pie on Sunday after lunch. It took til Friday for my weight to come back down.
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I got on the scale this pm…263. So it wasn’t a terrible day I guess. We will see the damage in the morning.
I think the portion control will be the key to this weekend. I’ll be fine.
I think the added cardio has ramped my metabolism some and I’m burning more calories daily. Not much but some. I know I feel much better and my avg daily steps are creeping up.
The weight coming off and I’m moving more. A win win
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Good job Hog, you’ll be back on track in no time.
Not sure if it’s junk or your ability to take it easy once you’ve started splurging is junk lol
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It’s my ability to control myself.
Eat clean
Eat clean
Eat clean
Eat clean
Eat clean
Cheat meal! And I turn in to cookie monster.
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The morning of no regrets.
I slept like a baby. Had some crazy dreams.
Weighed in at 260.8 (+1 ). Not bad for a day of glutinous eating. . When I deliver this food baby later. I’ll be fine.
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05-10-2019. Rehab transitions day 9
Warmup: airdyne 10 min,
Squats:
55x10
105x10
145x10
195x10
Bench:
45x10
95x10
135x10
155x10
DB incline press:
55x10
55x12
55x12
Chest supported t bar row
70x12
70x12
70x12
V- handle lat pull
50x20
70x20
70x20
Seated tricep overhead extensions
45x15
45x15
45x15
Preacher curls
75x8
75x8
75x8
Plate pinch
10s x2
25s x1
45s x0 (not even close)
Suitcase holds w fat
90x 30 sec x3
Nice day. I’m working back to barbells after 2 (maybe 3) weeks off from them. Keeping my sets of 10. And protecting the back.
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Woke to a nice return to 260.8 lbs. I’ve got a killer weekend that is sure to destroy any progress but I’ll try to limit the damage some while still celebrating life with my family.
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