Was planning on training yesterday but was honestly just too tired to.
Honestly having trouble keeping my sleep in order, I might make a new thread with details for some help.
2 Likes
2/9/22 - DoggCraPPL Push
Slept poorly, 6h 24m. Was tired all day today, need to sort out my sleep.
-Also changing my program (again) because I’m losing confidence in my ability to run hybrid programs (hypertrophy and strength). I’m just going to cool it with my powerlifts, maybe dropping weight and increasing reps, changing a couple exercises out
-I am in the process of being converted into periodization programming. A few mesocycles on hypertrophy, then a few on strength, lather and repeat. Still planning to stick with Rest-Pause for progression.
Solid session. Pressed 90s on Incline DB, not too shabby for my first DB session in months. Feels good not to be exhausting myself on my first exercise.
3 Likes
Was planning to hit legs yesterday but i caught a headache that wasn’t letting up. Will be doing legs today.
2/11/22 - AM bro pump circuit
Zercher lunges
-Round 1: 20x45lb
-Round 2: 10x45lb
Cable Tricep Ext
-Round 1: 30x65lb
-Round 2: 20x65lb
Jesus Curl
-Round 1: 20x45lb
-Round 2: 15x45lb
Ab Roller
-Round 1: 8
-Round 2: 8
Finished in 12 minutes.
3 Likes
2/11/22 - DoggCraPPL Legs
Slept well, 6h 21m. ANS Charge “usual”.
really good session. I decided to deload squats instead of removing them all together, and start actively trying to improve high bar. Felt much better than low bar, will see how this goes.
4 Likes
Weekly weight avg: 218.3 (shit)
Weekly nutrition:
Macros look good, only a little over target. Haven’t been able to hit the gym as frequently as id like so only got in 3 days last week… wondering if this is the primary factor as to why my progress is slowing down.
At any rate, it sounds like it’s time to introduce cardio. Will start with 5 mins on stairmaster or rowing machine.
3 Likes
2/14/22 AM Bro Pump Complex
Hanging leg raises
Round 1: 15
Round 2: 15
Landmine row
Round 1: 15 @ 45lb
Round 2: 15@ 45lb
Strict hammer curl (1s peak, 2s neg)
Round 1: 10 @ 30lb
Round 2: 8 @ 30lb
Smith Angle Shrug
Round 1: 20 @ 95lb
Round 2: 20 @ 95lb
SUPERSET (30s rest in between)
Smith High row
Set 1: 20 @ 45lb
Set 2: 20 @ 45lb
Face Pulls
Set 1: 20 @ 65lb
Set 2: 20 @ 65lb
4 Likes
Let me know if you find anything that helps. Mine has started to impact me as well, and I am not getting it quickly under control.
You look like you’re leaning out! I know it’s a terrifying thought, and I do think it’s pretty individual, but I end up slightly dropping protein sometimes to get things moving. When it’s a dominant proportion of my calories, I feel like I stay bloated all the time. I’ll still stay at .8g/ lbs, but that’s lower than the 1.25 you would typically see recommended in a deficit. Just thought I’d mention since your calories and macros look pretty exactly where I start dieting from!
2 Likes
Ive been increasing my efforts in learning this for myself; after buying a sleep tracking watch (Polar Fitness), I’ve learned a few things:
- i broke my sleep by spending the better part of 6 years only getting 4-6 hours of sleep a night. If i lay down for 6.5 hours - I’ll be asleep for 6.25 hrs, but if i lay down for 8-9 hours - I’ll sleep for 6.5 hrs
- reducing blue light whenever possible (phone, tv, monitor, etc.) helps. Been trying to go lights out an hour before falling asleep but have been mostly unsuccessful.
- drinking about 8oz milk before bed seems to help. - i use a CPAP, still trying to get this dialed in honestly. I just don’t like having anything on my face tbh. Most of us thiccies could benefit from using one if you haven’t been tested yet.
- trying to natural wake is completely unsuccessful for me. But learning my sleep patterns and stages from my sleep tracker had helped me learn how to wake up better.
- 5-HTP works well for me, but it makes me too relaxed the next day… apparently having regulated seratonin makes me want to train less. I blame my daddy issues (joking)
- i sleep better on training days
As for dieting, i was seeing solid and steady success until i switched up my training (reduced frequency in turn for increased intensity). I’m going to give it my best to hit the gym 5-6 times this week while keeping on diet and see how it goes.
3 Likes
Thanks for writing that all out! I’ve never tried a sleep study. We might get to the point where I have to explore that soon. I don’t do a ton of the sleep aids, until I’m really hurting, because I worry about dependency. That might be a moot point if I’m not sleeping anyway though.
Awesome on diet! It’s nice when everything is actually headed in the right direction.
1 Like
2/15/22 - DoggCraPPL Push
Slept okay, about 6 hours. Tired all day - want to cheat on the diet… craving some extra crispy fried chicken 
Right shoulder felt like shit immediately but i pushed through. Increased weight/reps on everything but machine press (failed a rep and had to drop weight). Gonna try to hold strong and fight these fried chicken cravings.
3 Likes
2/16/22 - DoggCraPPL Legs
Slept okay, 5h 41m. Felt a bit burnt out today, still motivated though.
Fucking NAILED 405x3 squats for high bar! Decided to just hit some hammies and head out - i had class anyways. Might actually just do this on my lazy leg days - felt good and i may still have it in me to go back tomorrow. Also, I’m going to have a little cheat meal after hitting protein goals… because 405x3 squat.
4 Likes
Did you get the fried chicken?
2 Likes
Do you have Popeye’s in your area. Their spicy fried chicken is on another level IMO (around here I hear that quality is variable store to store, as well as relative risk of being a violent crime victim). Got it on Monday for lunch, diet soda, half the biscuit and coleslaw (lowest cal side) to limit the damage.
1 Like
Yes, we have Popeye’s here in Florida! They are so good. Love the spicy favor.
2 Likes
Actually I didn’t. I held out and the craving went away. I did celebrate with about 500cal of nachos though
Popeyes is good but expensive. Albertsons has some good fried chicken if you get it fresh, but it still doesn’t hold up to popeyes. And yes, i get their spicy blend
2 Likes
In my area, they have a lunch special. Two piece (breast and wing), side, biscuit and drink for $5.99. It is a mile from my work, so I do it about once a week.
Macros are actually decent. I have it in a spread sheet somewhere, but like 75g of protein, and 800 kcal if you do it my way (diet soda, low cal side and half the biscuit).
2 Likes
That’s really not too bad as a deal for itself - but honestly I’d much rather just go hard on some fried chicken when the craving hits. The biscuits are good and all, just not what the craving was for
I make my wings in the oven now with a spicy mix…it is good! Try not to at too much fried food.
1 Like
Been off the gym for the past few days. Was actually trying really hard to make it 5x this week - ended up with 3x (whoops).
In other news: I went to the Fresno zoo on Friday for my daughter’s field trip (informal, self-guided) and got a TON of steps in. I was also carrying her for half of it so I’m counting that as a low weight farmer’s carry.
School stuff has been getting the best of me lately. Advanced Composition likes to drop 5-minute presentations and 1500 word writing assignments weekly.
Between family, tax/financial stuff, and school - I’m feeling a bit burnt out… I may need to take a mental reprieve from the diet just to relieve some pressure on myself.
2 Likes