Old Guy Doing 5/3/1

Training Training Logs
1162

Yup, watched episode 2 at my aunt and uncle’s house on Easter on the way to Austin, and watched episode 3 at home on Sunday, staying caught up. Enjoying it so far.

Yeah, It’s taken me most of a week to get back to where I was before the trip weight-wise, so I basically lost 2 weeks of potential progress. That’s okay, though, it was totally worth it. Had a great trip!

Okay, catching up on the last couple days’ food and weight, it’s been busy so I’ll be brief.

4/30/19 diet macros

2298 calories, 188g protein, 163g carbs, 85g fat. 408 calories over target, but still well under maintenance. I purposely ate a lot because I donated blood, double red, so basically 2 pints worth of RBC’s and platelets, with 1 pint of plasma returned back to me. I figured I needed the fuel to recover from that, and then there’s the fact that I ate a bag of M&M’s and a bag of cheez-its after donating.

5/1/19 morning weigh-in 183.2# Another step back toward where I was.

5/1/19 diet macros

1859 calories, 151g protein, 124g carbs, 85g fat. 31 calories under target, skipped my evening shake, not on purpose, just forgot to do it.

5/2/19 morning weigh-in 182.8# Finally back into the 182’s, time to start making actual progress again.

I’ll be training tonight. Not sure what else I’m doing besides deadlift, because my shoulder is still bothering me enough that I don’t know if I want to do even pin bench. We’ll see how I feel this afternoon.

5 Likes
1163

5/2/19 5/3/1 cycle 4 day 2 deadlift primary/bench tertiary

Warmup: Barbell complex x3 with chinups 1/1/1

Main giant set:

Deadlift:
5x45# +2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185#
Work sets
5x255#
5x295#
Switched to mixed grip
10x335#

Bottom up close grip bench off pins, football bar:
10x45#
5x65#
5x95#
5x95#
5x95#
5x95#
5x95#

Chinups: 2/3/4/5/6/7/15

Accessory giant set:

Front squat: 5x135#, 5x155#, 5x175#

Dips: 10/10/10

Barbell rows 185#: 10/10/10

Assistance giant set:

38# preacher curls 12/12/12

38# overhead tricep extensions 12/12/12

Ab wheel roll-outs from knees 10/10/10

Conditioning:
Farmer’s carries 2x120#, 4x100 ft, 1:00 rest between carries.

Total time 90 minutes. Left shoulder is still bugging me with benching, I used the football bar that the work gym has now, super close grip, almost doing it more as a tricep extension than a bench, which kept my shoulder tight and not hurting, but I had to keep my elbows in tight and the weight way low.

I kept the farmer’s carries light since I haven’t done them in a while, just focused on moving quickly and keeping everything tight. Still very challenging, and grip is pretty smoked.

3 Likes
1164

5/3/19 morning weigh-in 181.8# Finally hit a new low, in the 181.x range! Didn’t sleep well last night, but feel okay this morning, just a little sore. I think that’s a combination of giving blood, and a little more volume with the weights instead of doing elliptical machine conditioning last night. My lats are pretty tight from concentrating on keeping my shoulders back during the Farmer’s Carries.

2 Likes
1165

Does TRT give you elevated HCT issues? Mine gets around 51%. It’s still within range but I can keep it a little lower if I do a double red donation a few times per year. My blood pressure goes down a little as well. Just curious

1 Like
1166

Yeah, my hemoglobin was right at the edge of not being allowed to donate, but it made the cut. My Dr. told me to donate periodically for that reason, but I was already donating most every chance I get, anyway. I’m on Lisinopril/HCTZ for blood pressure management already, but it’s been staying very good since I’ve started dropping weight. I had trouble keeping it under 130/80 when I was over 200#, and on Tuesday when I had it checked prior to donating it was 108/61.

4 Likes
1167

5/3/19 conditioning

Outdoor run before it starts raining again: 2.14 miles in 19:59. Splits 9:15 pace for first mile, 9:34 pace for second mile (was uphill), 8:18 pace for last .14. 324 calories burned. I just wanted to get an easy run in to get blood flowing to everywhere I worked yesterday, didn’t want to go all-out and kill myself. Feel pretty good right now, just going to eat lunch now and get ready to go to the movies.

5 Likes
1168

5/2/19 diet macros

2390 calories, 190g protein, 192g carbs, 95g fat. 537 calories under target after adjustment for exercise. Good breakfast, lunch and snack before training, but then ate a Sonic double cheeseburger and fries for dinner, which is how my fat went so high.

5/3/19 diet macros

2109 calories, 203g protein, 155g carbs, 74g fat. 105 calories under target after adjustment for exercise. Plenty of protein, I had an extra shake after I went running. Good breakfast and lunch, then ate dinner at Texas Roadhouse, did well there too, got the 8 oz. KC strip, which is the smallest steak I’ve ever ordered for myself that wasn’t part of a surf and turf, but at least it was delicious. Got 2 vegetable sides which were mediocre, and limited myself to 1 roll so entire dinner was just a little over 800 calories. Then went to see Avengers: Endgame and had a little bit of popcorn, and about 1/4 of my wife’s soda, just enough to wash down the popcorn. Still not a bad day of eating considering I went out, and went to the movies.

I also got my wife to download the myfitnesspal app, but we may need to make some adjustments to her targets. Because of how small she is, it’s telling her to eat 1200 calories/day for 1 lb/week weight loss, which is down almost to 9x her body weight in calories, which isn’t enough. Even setting her goal at maintenance puts her at only 1580 calories/day.

5/4/19 morning weigh-in 181.0# Another new low. Also Saturday, and it’s the first time in 2 weeks I’ve had a full week of data to do an average. My average would be skewed high because of how high I was to start out the week, so I’m going to go ahead and calculate it but I’m also just going to say I’m at 181# right now rather than worry about an unrepresentative average.

4/28 - 188.4#
4/29 - 186.0#
4/30 - 184.4#
5/1 - 183.2#
5/2 - 182.8#
5/3 - 181.8#
5/4 - 181.0#

Average = 183.9#, which would be up 0.6# from 2 weeks ago. However, my actual weight right now is 181.0#, which is down 2.3# from 2 weeks ago, which is more representative of where my progress actually is. So in the long run, my week vacation didn’t have a huge impact on my overall progress, about 0.5#/week off from what my progress was the previous 2 weeks, so I’m 1# heavier than I would have been without the vacation. I’ll take those results in exchange for an awesome vacation, any day.

4 Likes
1169

Very impressive on the bodyweight management!

1170

I just manually enter my calorie and macro goals. Multiply her weight by 11 for starters and adjust weekly if needed.

How!?

1171

Honestly, that was the hardest part of the whole day, especially when they brought out 2 more baskets of fresh rolls. I had to keep reminding myself that I was going to be eating buttered popcorn and drinking some soda during the movie, but damn did those rolls smell good…

2 Likes
1172

I don’t care much for popcorn. I don’t dislike it, but it’s not really worth my time (or calories). I would’ve eaten an extra basket of rolls.

1 Like
1173

I love popcorn solely as a vehicle for butter and salt. I like it best when I make it and add a shitload of Kerrygold butter.

Just saying.

2 Likes
1174

I like to make popcorn on the stove in a saucepan with a lid, not a fan of microwave popcorn. Movie theater popcorn is an integral part of the moviegoing experience, though.

1 Like
1175

I’m a peanut m&ms guy when it comes to theatre snacks.

1 Like
1176

This. I ate an entire large bucket to myself last night at Endgame. 1,080 calories :slight_smile:

My wife was picking fun at me because I wouldn’t start eating the popcorn until the movie started. #situational

No way in hell I’m finishing all my popcorn during 30 mins of previews.

I use an airpopper at home. Healthy and delicious.

1177

These are FANTASTIC.

They are always in our house.

1 Like
1178

No working out the last few days, I’ve been tracking my food in the app and I’ll catch up later. Bad news though, I went to the Dr. today because my left shoulder is continuing to bother me, more so since 3 hours of push mowing on Saturday, which included a lot of wrestling it in and out of the ditches on 2 sides of the property. It looks like I may have a torn labrum. I have an appointment with an orthopedic surgeon Wednesday, and he’ll evaluate and see if I need imaging done/if it needs to be surgically repaired. I’ll see what he says and then weigh my options. All I know is right now, I can barely sleep because there’s only one position I can get into while lying down that doesn’t hurt, and I’m not a still sleeper so every time I move I wake up.

It sucks, but I’ll deal with it. Staying out of the gym until I see the surgeon, and I’ll decide what I want to do after that.

3 Likes
1179

Man that sucks! Everyone’s getting hurt. Hopefully you won’t need surgery. Look into stem cell injections. That can help repair the tissue

1180

Best to let it heal man otherwise you just lose more time when the injury becomes chronic.

1181

You didn’t have to go and hurt yourself out of sympathy for me!

I would get it fixed if it needs it. You’ll battle pain the rest of your life if you don’t.