Okay i feel behind. Id give an excuse, but that would quite literally be an excuse.
Diet was on point yesterday minus the half serving of protein pasta and meat-lovers sauce my wife made… hardly ‘off diet’ but probably 200cals over goal, no big deal.
12/7/22 - Break (unintentional)
Weight: 211.4lb
12/8/22 - Upper Body Day with No Plan
Weight: 213.6lb
Recovery: 43% (5h 2m slept)
Was going to lift today, ended up working a 14-hour shift in an attempt at wrangling a promotion out of certain individuals who appreciate the ‘all in’ approach.
Tired, hungry, ready to train. Strongly considering running Jordan Peters Full Body as recommended by @throwawayfitness. We’ll see what shakes lose.
Went off diet over the weekend, helped me feel normal again… getting back to the grindstone because fuck normal and fuck being comfortable.
Well, I bought a bed that is unreasonably expensive… really only wanted it to help me stop sweating through my sheets during the summer (because it’s water cooled), but it also has sensors which make a composite sleep score. It gauges time to fall asleep, resting heart rate, heart rate variability, tossing and turning, sleep cycles, etc. It correlates decently well with my performance in the gym too.
Anyways, it makes that composite sleep score number and lets me know if I slept like shit the night before (which is commonplace for me), but it also shows that my sleep is consistently better when kept around 6 hours vs 8… This aligns with my beliefs on my sleeping habits as well.
No problems with you chiming in at all - ask/critique away!
It was, but I’m going to attribute that to the lack of compliance, 2 week training break, and long hours at work. If there’s no changes by this coming Monday, i think it’s time to introduce cardio.
A1
Incline DB Bench 95x10
Seated DB OHP 60x10
90deg Cable Push Down 80x12
Yates Row 225x6
DB Lateral Raises 25x10
OH Triceps Ext 75x8-12
EZ Curl 80x12
Back Squat 225x12, 225x8
Lying Ham Curl 125x10, 110x5
Plate Shrug 45x20
Quad Extension 100x15
+12mins Hyperbed Tanning
Back Squats gave me an out of body experience im struggling to recover from.
Not sure if it’s a lack of water or carbs or whatever it is, but I’m burnt out big time. Going to get a rotisserie chicken and give myself a pass on eating all the protein pasta i want.
I did 315x20 a few weeks back… almost died but i did it. I figured 225 was the safe bet since i hit heavy squats on Tuesday, now im having second thoughts lol.
Where does the 180 come from? Admittedly, i skimmed the program because i don’t have the time and needed to train.
