Notes: The weight tension for the cable rotation and weighted abs seemed wrong… I think it was more like 80-100 lbs. Anyway, I’m trying out the IF diet cuz I’m curious and I love eating big meals. Weight right now is 190, 5lbs leaner than my last pic with minimal loss of muscle. Don’t want to go any lower than 185 so my cals are going to be a little over maintenance on training days and 300-500 below on non-training days. Ate some fresh baked chocolate chip cookies tonight post workout…stopped at 3 - Diet Win.
Notes: Tried to actually deload today so I took it relatively easy…nothing under 8 reps aside for Wendler’s prescribed bench #s. Did a ton of walking today so I didn’t do any sort of metcon or cardio during the workout. Due to my commute, I’m up to about 1-1.5 hours of walking per day so if I see any muscle loss, I’m going to permanently remove any extra cardio from my workouts.
My commercial gym brought out the big guns and finally got a sled. Although the gym was packed, there’s a nice 30 yard stretch that I took over for my workout. I guess when people see someone wearing a harness and dragging a 150lb sled, they tend to get out of the way and leave you alone.
15-20 min of slow foam rolling
20 min of Sled Drags - 3 plates (prob around 150 with the sled weight)
10 rounds of: 30 yard sprint / turn sled around / 30 yard sprint / rest 1 min
4/10/11 Nutrition
222/971/63 78g Fiber
Total Cals: 5339
Trying out a skipload every Sunday cuz I started noticing a little muscle loss. Similar to my cheat days except with slightly more carbs and a lot less fat. We’ll see how it goes. It’s certainly making Monday’s IF easier to handle.
Notes: PRing AGAIN. Maybe it was the deload, maybe it was the skipload…I’m gonna keep doing them both and see what happens. I eased my way off the skipload (note food porn above). Everything else was clean, tomorrow through Sunday all clean as well.
Notes: There’s something wrong with my bench form… I’m gonna take some vids next time to see if I can pinpoint it. I also have a bad habit of forgetting to breathe on my heavy lifts (235x5 was done all in one breath). The second I let that breath out, I lose all tightness and it’s impossible to regain.
Deadlift (New Training Max: 375) - wrm) 135x5, 185x5, 225x3, 255x3, 285x1
300x3
320x3
340x7
355x3
385x1
405/FAIL x2
225x15
RDL
135x10
225x8
295x8
315x6
315x5
275x6/DS 225x5
Leg Extension (single leg) SS w/ Leg Curl (single leg)
50x5 / 50x5
70x8 / 60x6
90x8 / 50x8
90x8 / 55x8 x2
Tri-Set: Leg Press Calf Raise / V-Up / Knee Raise (slow reps, full eccentric)
2pps x 20 / 15 / 12
3pps x 20 / 15 / 12
4pps x 16 / 15 / 12
15 min incline walking on 3.2/15
Stretch
Nutrition
258/262/71 30g Fiber
Total Cals: 2719
Notes: Felt so good going into the gym and 385 felt pretty good on the way up. Oh well. Trying to have my cake and eat it too with these PR attempts… I was 7 pounds heavier when I hit my PRs, don’t think I can hit those weights right now while dieting. I also think I have a bit of a 4 plate mental barrier even though I hit it about a month ago. Why wasn’t I videotaping back then?!
Good Morning (slow ecc. 2-3s)
45x10
95x8
135x6
155x6
185x6
155x8x3
Bad Girl Machine
200x15x3
Good Girl Machine
200x15x3
Stretch
20 min walk to hotel
Notes: Well, its Passover - pretty much every food is unkosher because of the additives so I’m going to be living off chicken, fruit, vegetables and matzah. Went to Charlotte with fam/to visit fam for the first Seder and ate about 100 cookies in the two days I was there. Probably set my fat loss back about 2 weeks, no joke. Trained at the Y down there at 11am on Monday… needless to say, there weren’t a lot of hardcore lifters - cable shrugs with 50#s, kickbacks with 15s and then throw down the weights, etc. Broke 5 of the 6 rules (except for the cardio one because anything more than 15 min of cardio is torture to me). Going to Anguilla in 3 weeks so I’m getting my nutrition on track starting right meow.
Seated Face Pulls SS w/ Pushups
80x10 / 20
100x10 / 20 x3
Nutrition
293/138/84 24g Fiber
Total Cals: 2480
Notes: Had to bounce early to get to the Seder for the 2nd night of Passover. Still got a dec workout in. My strength levels have gone down across the board since I started dieting. After I repair the damage from my cheat days, I’m bumping cals back over 3000/day and focusing on getting stronger and more athletic.
4/20/11 Nutrition
173/64/59 19g Fiber
Total Cals: 1479
Went to the Rangers game last night so nutritions a little screwed up. Brutal game, didn’t get home til 1:30 with all the postgame commuting. Deadlifts and trap bar deadlifts should cheer me up today.
Notes: Trying an “activation superset” before my main lift. Deads felt strong today. I usually have a mental block for going past 10 reps, but I’m gonna really try to push myself with my all out set. It’s been three days since my massive cheat weekend and the effects have hit - gained a noticeable amount of fat around the midsection. I’m hoping I still have some bloat and that it will go down in the next couple days. We’ll see…
