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.
4char
4char
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
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!
Ive been increasing my efforts in learning this for myself; after buying a sleep tracking watch (Polar Fitness), I’ve learned a few things:
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.
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.
4char
4char
Did you get the fried chicken?
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.
Yes, we have Popeye’s here in Florida! They are so good. Love the spicy favor.
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 
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).
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.
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.
So I went into maintenance calories yesterday, and I will continue with that for the next 3 weeks. I will be starting MATADOR (2 weeks cut 30% deficit, 2 weeks maintenance) after the 3 week diet break. Protocol as follows:
Maintenance
3,014 calories
Protein: 220g
Fat: 100g
Carb: 308g
Cut
2,014 calories
Protein: 171g
Fat: 81g
Carb: 150g
So my Active Nervous System (ANS) recovery (calculated by Polar Watch/sleep monitor) said it was valued at -10. On a scale of -10 to +10, this is the actual worst it can get… Interestingly, this follows my total bro gym session yesterday. Even on my heaviest/hardest deadlifting days, I’ve never seen it hit -10 before. I take it this means gainz were made.