[quote]panzerfaust wrote:
In for Rack Chins and French Toast! Nice lifting, keep up the good work[/quote]
Nice to see you here!
Took Wednesday - Saturday off from exercise and diet tracking. Traveled, ate poorly, drank way too much. Weight on Wednesday morning 144. Weight Sunday morning 144. Huh.
Sunday Nutrition
88 Protein
81 Fat
240 Carbs
1997 Cals
Monday, October 27, 2014
Complex A 5 reps of each movement
45, 55, 55
Bench
65x8
85x5
105 - 3, 5, 3 - the extra work from the complexes is impacting me here. Don’t really care, but it’s interesting
Low Row
85# - 10, 10 - again I felt the extra work. Complex A includes 15 barbell rows, along with Hang Cleans, so there’s a good amount of pulling.
Squat
65x8
85x5
95x3
110 - 5, 5, 8 - Rep PR - Deloaded squats and it seems to have paid off. Lower back was fried again, but I kept good form and got an extra rep vs. last attempt at 110.
Nutrition
106 Protein
77 Fat
182 Carbs
1834 Cals
[quote]LiftingStrumpet wrote:
Monday, October 27, 2014
Complex A 5 reps of each movement
45, 55, 55
Bench
65x8
85x5
105 - 3, 5, 3 - the extra work from the complexes is impacting me here. Don’t really care, but it’s interesting
Low Row
85# - 10, 10 - again I felt the extra work. Complex A includes 15 barbell rows, along with Hang Cleans, so there’s a good amount of pulling.
Squat
65x8
85x5
95x3
110 - 5, 5, 8 - Rep PR - Deloaded squats and it seems to have paid off. Lower back was fried again, but I kept good form and got an extra rep vs. last attempt at 110.
Nutrition
106 Protein
77 Fat
182 Carbs
1834 Cals
[/quote]
Congrats on the PR! Are you going to deload your squat again, or keep pushing?
How do you track your macros? I haven’t found an easy way of doing it yet.
Thanks, Trivium. I deloaded the squats because I’ve been doing more demanding work as my warmup. I guess I’m kind of following Alpha’s template in that regard. I’m going to keep trying to increase them. The main problem I’m having right now is low back fatigue because of the extra work, but I’m hoping to adapt.
For macros I use MyFitnessPal. I eat pretty much the same thing for breakfast and lunch just about every day, which helps. I also use a measuring cup for carbs. Honestly, I think any macro tracking is going to be an estimate unless you’re willing to weigh everything. I don’t plan to do this for long, maybe a month. I blame TwoJar for this experiment.
Hey Strumpet…I’m a religious logger on MFP, get a weird joy from it! Add me…JoJoLtd.
[quote]Warrioress wrote:
Hey Strumpet…I’m a religious logger on MFP, get a weird joy from it! Add me…JoJoLtd. [/quote]
Hi Jo. I guess I’m not a religious logger. I didn’t know you could “add” people. I’ll check that out.
Tuesday Nutrition
88 Pro
35 Fat
144 Carbs
1465 Cals
Should up the protein and lower carbs on low days. The 1/2 of a KitKat bar did not help my macros today.
Wednesday October 29, 2014
EMOM for 10 Minutes
5 1 Arm Swing L/R 20#
5 Bench Pushups
Press
45x5
55x5
65x3
75 - 5, 5, 6
Pulldowns 80# 8, 7
Deadlift
95x5
115x5
140x3
165x5 PR
Notes: Pulldowns felt tough. My upper back was already a bit fatigued from a bunch of facepulls and the swings. Switched to alternate grip on deadlifts since grip was becoming a limiting factor (and I haven’t ordered chalk!). I will repeat this weight next week because my form was pretty bad - rounded back, hips shooting up, etc.
[quote]LiftingStrumpet wrote:
Should up the protein and lower carbs on low days.[/quote]
Usually never a bad idea. It’s always nice to keep most of your carb intake around when you train.
Out of curiosity, what (or who?) did you use to come up with the macros you’re using? I’m not super knowledgeable on the nutrition side of things, but I do find it interesting.
[quote]csulli wrote:
Out of curiosity, what (or who?) did you use to come up with the macros you’re using? I’m not super knowledgeable on the nutrition side of things, but I do find it interesting.[/quote]
I’m not super knowledgeable either (which is apparent from my fatness). Right now I’m just trying to hit about 1 gram of protein per pound of my long term goal weight - roughly 125 to 130 grams. After that, I tried to keep as close to 40% Carbs, 30% Pro, 30% Fat as possible. That breakdown seems to be a pretty good starting place for most people.
My two dietary challenges are getting enough protein in, since I don’t eat land animals, and of course junk calories from alcohol and crap food.
Wednesday nutrition
115 Protein
74 Fat
186 Carbs
1843 Cals
Considering I had dinner at Carrabas, this didn’t turn out too bad
Thursday Nutrition
122 Protein
55 Fat
131 Carbs
1483 Cals
Friday, October 31, 2014
EMOM 10 minutes
2 cleans
1 Press
3 Front Squats
65#
Front Squat
75x5
85x5
95 - 5, 5, 5
Notes: I got 2 phone calls from family during this session. I would have done more, but I had to take the calls. Decided to Front Squat today since it’s been a long time since I’ve done any work above 65# with these. Definitely felt them in my core.
Friday “Nutrition”
130 Protein
57 Fat
293 Carbs
2646 Cals
Yeah, pizza and beer for dinner. So delicious, so very very calorie laden.
Saturday Nutrition
116 Protein
41 Fat
97 Carbs
1210 Cals
Weekly Average
109 Protein
60 Fat
182 Carbs
1782 Cals
Notes: Not quite where I want to be yet, but getting better. No surprise, alcohol and junk food are my downfall.
Morning Weight 143
Sunday Nutrition
81 Protein
71 Fat
285 Carbs
2320 Cals
Had some friends over to play music. Included beer, potato chips, dip, and homemade key lime pie. Oh well. Did a ton of work around the house this weekend, so it balances out.
Monday, November 3, 2014
Complex A 3x5 w/ 45#
Bench
65x8
85x5
105 - 5, 5, 5
Low Row 85# 12, 12
Squat
65x8
85x5
100x3
115 - 5, 5, 7
Nutrition
127 Protein
36 Fat
206 Carbs
1633 Cals
Notes: I finally figured out loading the Complex too high was holding me back on my big lifts, so I kept it at the bar for all 3 rounds. That definitely helped, especially on bench. I will repeat 105 on next bench session. Just don’t feel like I “own” that weight yet. Squats felt good and solid. I’ll move up next session.
[quote]LiftingStrumpet wrote:
Monday October 14, 2014
I’m not sure where I’m going with my training right now. I think I need to give myself permission to drift for a bit and see what happens.[/quote]
That might work, I think you should give it a try!
I see a little jump rope in here, some pizza and beer, some creative lifting sessions…nice.
[quote]Serge A. Storms wrote:
That might work, I think you should give it a try!
I see a little jump rope in here, some pizza and beer, some creative lifting sessions…nice.[/quote]
Thanks, Serge. Not sure about the jump rope. I hate it and have no soft surface to jump on at the moment, but the rest of it sounds great!
Thursday, November 6, 2014
EMOM for 10 Minutes
5 1 armed swings L/R 25#
5 bench pushups
Press
45x5
55x5
65x3
77.5 - 5, 5, 4
Pulldowns 80# - 8, 8
Deadlift
95x5
115x5
140x3
165x6 - Rep PR
Notes - Why is the press so hard to make progress on? I feel like I’m fighting for ounces now. Deadlift felt great. I probably had another rep in me, but I started celebrating on the 6th rep and lost my tightness, so I stopped the set there.
Nutrition has been pretty bad the last three days. Too much alcohol and double Mexican food. Bodyweight on Tuesday was 143, today it was 144.5, so I definitely need to pull back here.
Saturday November 8
Did some stuff
Monday, November 17
Squat
45x8
55x5
65x5
80x5
90x5
105x5
Bench
50x5
65x5
75x5
90x5
100x5
Barbell Row
45x5
55x5
65x5
65x5
75x5
Notes: Life has been interesting and stress has been high. I have a long work trip coming up, lots of other stressors as well and training has fallen off the rails as a result. Diet hasn’t been too bad. Breakfast and lunch are pretty locked in now, so as long as I avoid an excess of alcohol at night I’m good. Hasn’t been a problem because I don’t have time to drink right now!
Anyway, looked up Madcow because a simple “add weight every workout” progression isn’t working for me right now. This looks do able for a while. I’ve never done barbell rows outside of complexes before, so I took it very light. Other than that, everything felt good.