Woke at 187.2 lbs, look pretty identical to yesterday. Be interesting to see how an extra 100 or so calories/day of protein affects things.
Dude where did that bar go on your bench? You had the safety things but looked a bit scary.
Right onto my neck. I got cocky and didn’t set the safeties. That’ll teach me.
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This is mostly a public service announcement for anyone who reads my log. Bumping up my protein is going to fuck with my head until I can see it isn’t hurting my progress. This should take a week or two.
It means calories go from 2300/day to 2400/day, so not huge. Got to trust the expert.
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What if you get all grotesquely muscley? Like too jacked?
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No such thing. The more grotesquely muscly the better
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I feel like this is 95% of cutting, looking small, feeling weak, thinking you are spinning the wheels.
And then add on not eating #crazy
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Honestly, I haven’t really had the whole feeling small and weak but that’s because a) I had blubber to lose so I ended up looking better and b) I haven’t touched anything really heavy since January.
Adding 100 cal/day in protein is nothing, and I know this rationally but until I actually see it not making my heavier or less lean I’ll be a little edgy.
I think it will help with recomp. It’s negligible, and, if you want, just cut eleven grams of fat and stay at 2300.
Think of it as a learning experience, an experiment. You are dialed in enough to see the changes, if there are any, pretty quickly.
Your weight loss may slow, but your loss of body fat may speed up, or your percentage might get better. It’s worth a try.
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@The_Myth you’re spot on with every point
Offline at work for training all week. A lot of walking. Doesn’t phase me in the slightest, although apparently people tend to be knackered by Friday. I don’t quite understand how that would happen, to be honest.
Today’s training
Lazy lifter plus shoulders
Bench press
35 pull aparts between first three warmup sets
3x176 lbs, 6 RPE
3x198 lbs, 6 RPE
6x226 lbs, 8-9 RPE
1x253 lbs, 8-9 RPE
1x264 lbs, 9 RPE
Plus set felt good, so I hit a joker set. That felt good, so I hit another. Pleased with these. I’ve started holding the bar after unracking and before re-racking, and it does make a positive difference.
CGBP FSL
8x176 lbs, 7 RPE
6x176 lbs, 7 RPE
5x176 lbs, 7-8 RPE
Triceps fried quickly, and breaks between sets were short because I was working with someone. All good though.
Supersetted DB press 40 lbs/CSRs 60 lbs
50 total reps each: 12/12, 10/10, 10/10, 10/10, 8/8
Kept breaks shorts, around two minutes: as soon as my breathing wasn’t laboured I started again
Supersetted BB curls/rope tricep pushdowns
Curls 50 total reps at 60 lbs: 10, 10, 10, 10, 10
Triceps 100 total reps at 27 lbs: 20, 20, 20, 20, 20
Times rest to 90 seconds
I’m going to definitely push this whole timed rests idea at the very least on Mondays for all assistance and for bis/tris on Thursdays. Possibly other stuff like FSL squats.
Stationary bike sprints 10 x 40 sec off/20 sec on at level 14 - kept up really good intensity this time, and heart rate recovered fast
Good session, out in about an hour and 45 minutes including some chat time.
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People who lift a lot do these often right. Like, ‘stretch!?’ for the tension and all the benefits that come with it. Never done one before (I had a previous encounter with the band snapping while doing perpendicular rear delt work, body squared 90 degrees to the attachment - the resistance/force-curve was too unsuitable for full frontal bilateral pulling).
Basically, if you are strong or if you bought the right set, it’s a suitable exercise. Mine sucked. But the strength is okay for vertical pulling.
What’s lazy lifter btw? .
If you’ve been meaning to implement some cardio/wheeling, why not run your usual miler instead? You can take out those components and try doing cluster sets for curls and triceps before moving on to higher rep ranges. You haven’t been running (and likewise, the same for me).
I used to do 5 sets of 5-8 preacher curls but that was when I was interested in some light bodybuilding.
If the gym has said equipment, why not do a drop-set to failure once a fortnight.
You do your supersets on a separate day after chins and dips, and add one set every fortnight.
This will train the efficiency of the fast-twitch fibers which is only really called upon during the final few repetitions (if you pick the correct weight)
Otherwise, it’s like not making the gains per rep that significant. You can throw in one AMRAP set at the end anyway right?
@darkcop it’s a warmup: hold a bodyweight squat for 30 seconds, hang for a few seconds, bring your knees up and hold for a few seconds, then start twisting back and forth and then drop your knees and hang again. Then hold another bodyweight squat.
Efficiency. I can ALWAYS get on the stationary bike, plus with the resistance levels it’s easy to program not to mention the effect on my recovery is minimal. I rarely run. That mile was just to see if I could.
Far too few reps and low frequency for my purposes. Partly I do them to get bigger arms, partly to keep my elbows healthy. Higher reps and frequency work well for that.
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Woke at 187.4 lbs. The scale appears to be creeping upwards but I need to keep my cool and see how long that lasts combined with how I look. A gain of 0.2 lbs isn’t something I need to freak out over. Just have to keep repeating that to myself.
Bro, I gain six pounds in a day if I go from no carb to carbs. It might all be LBM too. And, if you started the whey, it can cause some bloat.
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@The_Myth being a lifesaver. Thanks brother 
I know, I know. I’m sure I’ll see sense in a week or so.
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I went from 213 to 222 in less than 6 hours, just from eating two chicken strips and drinking some water. Fuck, I went from 212 to 217 last night from 2 cups of rice. .5lbs is the difference between your beard growing for a day, or taking a piss.
lol
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Yea, But if you were expecting a -1.5KG drop, you’ll be disappointed lol.
Except I wasn’t. I’d be concerned if I dropped that much overnight
More walking at work, and a fair bit of scrabbling in roof and scrawl spaces left my legs less fresh than they might otherwise have been. Bike sprints yesterday may also have had something to do with this.
Today’s training
Lazy lifter
Stiff bar DL
8 pull-ups between first three warmup sets. First set neutral grip, second and third overhand because someone started using the neutral grip-fitted rack and I couldn’t be bothered to talk. Took a punt that my elbows wouldn’t shit themselves and it paid off. Overhand pull-ups are harder but not painful. I filmed the third set and noticed that as I come up my elbows go back instead of forward - which I think was a major cause of the tendinitis. I’ll try to post the vid but my IG is being funny uploading on Wi-Fi right now.
3x363 lbs, under 6 RPE, straps
3x418 lbs, under 6 RPE, straps - belt to last hole and it either stretched or my midsection shrunk since last week because it was a lot easier to do up
3x468 lbs, 7-8 RPE, mixed grip - intent was to go up to six but while it didn’t feel too heavy I felt like reps were a bad idea today
1x522 lbs, 9 RPE, mixed grip - not as snappy as I’d have liked but it’ll do. Hips came up/shoulders came forward more than they should have
I’ve noticed the last month or so that I’m feeling my hams and glutes way more when DLing now - my guess is my quads have gotten stronger and my sticking/weak point has changed slightly to originate in my hamstrings now. Maybe abs too, as if I neglect to really squeeze them I notice I come forward more.
Paused front squat
2x264 lbs
2x286 lbs
2x308 lbs - during the second rep felt a massive pressure buildup in my face was half tempted to see if I stayed down there I’d get a nosebleed; but then I decided that would be childish and came back up
45 degree back raise
100 total reps at bodyweight: 50, 50
Played with foot height and slightly controlling the eccentric. Rewarded with a hell of a hamstring pump
Supersetted ab wheel/RDFs
Ab wheel 50 total reps: 10, 10, 5 from feet, 25 from knees
RDFs 100 total reps at 25 lbs: 25, 25, 25, 25
Kept breaks short from front squats onwards, and finished in a total of an hour and 45 minutes which for me is fast.
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