Not really, bananas are a go to for me. No real reason other than I love the damn things…smothered in natural peanut butter…
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Week 1, Day 1 of Shredded in Six Weeks Program:
1a DB Slight Incline Press, Neutral Grip
70 x 10
80 x 10
90 x 10
80 x 10
1b Pullups, Overhand, Shoulder Width
10, 10, 10, 8
2a Slight Decline DB Press, Neutral Grip
70 x 8, 8, 8
2b DB Rows, Eccentric Focus
70 x 10, 10, 10
3a High Incline DB Curls, Palms Up
30lbs x 8reps x 6sets
3b BB Front Raises, Full ROM
45 x 10
65 x 8reps x 6sets
Foam rolling at end of workout, full body.
I was exhausted going into this workout. It is still 40 degrees C here today and I had a work ball tourney which was tiring in and of itself. Additionally, this is day 2 of no direct carbs. Even though energy levels were down a bit, I had a great pump and things felt good as a whole. I’m enjoying the supersetting pairs laid out in the program. I might have to try this program on a bulk when I’m done my cut.
Side note:
When I’m working in a deficit I really need to spend more time on mobility/stretching/foam rolling/yoga as all my little aches and pains start to surface again. While in a surplus, I feel great and seem to skip thorough warmups and stretching and not really feel the repercussions of it.
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This makes me want second dinner
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I was short by 500+ calories again today so I brought the jar of crunchy peanut butter to the living room. I finished with a surplus just shy of 400. Oops. I ate 141 grams which came out to over 4.4 servings.
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Morning weight: 209.4lbs, right back where I started. I’m not too concerned. My wife and I went out for dinner last night to celebrate the completion of an interview for a promotion within her company. I stayed fairly compliant to my diet by just ordering the soup/salad combo (with added chicken breast), but the soup was potato/bacon. This was delicious, but likely put me up over my carbs for the day. I also had to finish her dinner too when she was full, yes I HAD to…
TODAY IS CARB DAY!
Protein pancakes with bananas and plenty of maple syrup.
I have quinoa salad with added chicken and broccoli for lunch #1 and #2
Dinner I will be doing some fish with veggies and either rice or potatoes, and some red wine that has been open in the fridge for a few days now. Might as well polish that sucker off too.
Tonight’s workout session looks like another good torching of the lower back/legs. Put these carbs to good use.
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Your carb days are so much better than mine. Taking notes
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Holy Mackinaw! What a great day…of eating!
So I’m a 2500cal maintenance guy. I typically bulk at 3000 cals and cut around 2000-2200 cals. Today I ended up at 3800cals, which is quite big for me.
Breakfast
As shown above was Cals1,123 C201 F23 P41
Lunch
2.5cups of Quinoa Salad, chicken, broccolli spread across two meals: Cals1,002 C90 F31 P91
Pre Workout
1cup granola
1cup almond milk
1scoop vegan protein powder
1banana
Cals766 C110 F21 P35
Dinner
2 roasted potatoes
2 cans of tuna
some tofu (ate enough of it so the leftovers fit in a smaller container)
Spinach
Cals666 C77 F11 P69
Night Cap
12oz Peller Estates Cabernet Merlot
Cals240 C8 F0 P1
For a grand total of…: Cals3,797 C486 F86 P237
I’m actually quite excited to see what my scale weight looks like tomorrow with such an increase in carbs and total cals. The difficult part now is not eating before I go to bed…
The next 3 days now are: Low calorie, low carb, high fat
My mood and energy levels both seem pretty high today (go figure: eating = happiness), let’s see how these next few days treat me. I was 209.4lbs this morning, any bets on over/under the 210lb mark tomorrow morning?
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Ah I may have missed something but… arnt you on a cut 
?
Btw all your food always looks awesome, I’m on my way to Canada on my next bulk!
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Line should be set at 211.5 and I take over on both 
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Someone is familiar with high carb days!
Morning weight: 211.4lbs
High fat, low carb; lower cals now for 3 days. See if I can get that bodyweight down below the 207.4lbs I saw earlier in the week.
I’ll post yesterday’s workout this evening.
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09/28/2017
1a Front Squat, Hells Elevated 0.75"
135 x 5
185 x 6
225 x 6
255 x 6 x 4sets
1b DB Step Ups, Holding Pair of 70lb DBs
6reps x 4 sets
Step ups? Really? Yep, they whooped my ass too. Basically had to cheat to get through these and I was making all kinds of grunting noises to get up. Ugly form, but torched my quads.
2a Good Mornings
185 x 6
225 x 6 x 4sets
2b RDL (Axle - Double Overhand, No straps)
165 x 10 x 4sets
Since my forearms were already feeling pumped I decided to do 3 timed holds at 165lbs. (35s, 25s, 20s)
3a Back Ext, Holding 45lb Plate to chest
8reps x 3 sets
3b Calf Raise, Holding 70lb DB
10reps x 3sets
Good thing it was high carb day, because that workout destroyed my lower back (in a good way, I think).
Fast forward to today, and my lower back is toast. I’m taking today as a rest day since I’m moving my mom into her new place tomorrow, so I’ll need as much lower back as I can spare. I’ll likely get in some yoga tonight and tomorrow morning to try to keep it from getting stiff, but otherwise a night with the feet up might be happening.
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I thought step ups were a joke too until I did some months back with my wife. My quads were on fire holding just 35lb DBs!
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I know you’re a beast and all but I’ve never met anyone who can handle 40s with strict form aka no push off from the trail leg.
By the way, my lunch box was packed with two PB&Js with 3 TBSP of PB of each, 500g of pasta and meat sauce, and the last container had 1 cup of rice with half a cup of seasoned black beans, 4.67 oz of ground beef and 1/4 of salsa.
What’s low carb? Am I close?
I’m also enjoying my second glass of Bacardi Black rum and Diet Dr Pepper.
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Oh, there was nothing strict about these. I don’t think I’ve done step ups since high school. So I grabbed my only dumbbells that were downstairs at the moment (full set is still in the garage) and gave it a go.
I basically lowered myself as controlled as possible until my leg gave out then I assisted enough to half way through the extension until my leg could take over again. I will know for next time to grab a pair of 30lb DBs or similar; learn something everyday!
Sure, just rub it in…
I have to wait until Sunday before I can touch carbs again 
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Sunday? That’s my softball tourney. I’m pretty sure my team drank the most beer last year. I tried to keep up with the veterans and they were popping tops at like 8:30!
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Just watched the 2017 Crossfit Documentary on Netflix last night.
I almost left my house to go sign up at a Crossfit Gym. Damn do they know how to sell their sport.
Honestly though, I could probably benefit from a little more Crossfit-esque workouts to help the ol’ lack of cardio I have.
I’m also still recovering from a little lower back strain from last Thursday’s workout. I won’t get into where I’ve been the last 4 days… but it wasn’t in the gym.
This program (Shredded in Six) has some good flavours in it, but I read the article again and the author did mention he was focused on his glutes/hamstrings…so this puts a lot more volume on the glutes/hamstrings/lower back that I’m not used to.
Since my goals right now are to bring up the shoulders a bit, and possibly drop a couple pounds of stored energy I’m either going to alter this program a bit for my goals or jump to one that doesn’t roast my lower back as much.
I should have been more smart about this, but I just kind of blindly followed the program and pushed a bit too far. Who knew that front squats, single leg step ups, RDLs, Good mornings and back extensions would push me past my breaking point? Now I know.
Massage lined up for later this week, and going to be hitting the yoga mat on the daily.
Cheers to my flakey fitness goals! 
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I just typed this up in my log too lol. Must be something in the air. But yeah that documentary & the previous one got me pretty fired up - I ended up doing broomstick snatches in my living room at like 1am
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A lot of crossfit boxes are silly. They require everyone in the gym to do the Rx or scaled version of the workout regardless of their goals or limitations. Kills me.
Buck the trend, train olympic weightlifting. Everything requires the hips and back. Get those crazy strong and imbue the ability to tolerate high frequency. Then dominate everything from pick up games to strongman to helping people move. Add conditioning until studliness is achieved.
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