Ringtail's Accountability Log

Training Training Logs
21

Thanks for the kind words Dinsanity. I have thought about tracking my steps. I have a smartwatch that I’ve misplaced, maybe I’ll step up my efforts to find and use it. I know I’m extremely sedentary because I just work at a computer all day.

Tue
Morning weight 310.4
2679 kcals 209 P 239 C 94 F

Wed
2230 kcals 309 P 104 C 64 F

I’m pretty proud that I was able to keep up my log and not blow my macros since I’ve been traveling for the holidays. I packed a bunch of bars and protein powder in preparation.

4 Likes
22

Morning Weight 309.7
2559 kcals 264 P 158 C 91 F

Well, I’m back at it after almost a week of vacation for Thanksgiving and I managed to not backslide over the holiday. I’m counting that as a win.

Had a really solid training session last night even though I didn’t eat much during the day and got a very early morning start.

DB bench 85s x 10, 8, 8, 6
db flye 20sx12 bottom third

nautilus row 90x10, 100x10, 11, 12, 12 +3 +2 rest-pause
lat pulldown, wide mag grip 130x15, 14

db lateral raise 20x14, 14, 8

one arm cable curl 50x11,11,11, 40x5, 30x3 dropsets
one arm supinated pressdown 50x3x15

DB wrist extensions 10x18, 5
For some reason my forearms and grip were so toasted by the end of the session I could barely close my gripper. I just did the wrist extensions and skipped the wrist curls and gripper.

4 Likes
23

Another very good session in the books. Lots of little rep PRs–still beating the logbook consistently.

hack squat machine 55x4x10
leg extension 30x17

westside inverse curl: -230 x 3 x 3 (This is a new machine in the gym. It’s kind of like an assisted pullup machine but for the GHR. I really miss being able to do GHR’s and I’m hoping this will let me build back up to the regular lift. Got an incredible stretch in the hamstrings on this one.)

DB lateral raise 15’s x 2 x 21 (Had an incredible pump after the second set of these)

Programmed concentration curls but my bi’s are still sore and tired from yesterday so I bailed on these after warmups.

DB wrist extension 6 x 25, 22
DB wrist curl 12 x 2 x 22

CoC trainer gripper 100x11, 10, 10 (only two sets on right hand, that’s a rep PR on my left hand)

4 Likes
24

Morning weight 308.4
2412 kcals 245 P 237 C 41F

4 Likes
25

morning weight 307.1
2502 kcals 272 P 202 C 54 F

4 Likes
26

Just an okay session tonight. I think I read Dan John one time saying in any five workouts you’ll have one great one, three okay ones and a dud. Or something to that effect. I’ve been pretty lucky to have a string of good to great workouts.

DB Bench 85’sx 6, 4, 4, 3
one arm lat pulldown 70x11, 11 right arm, worked up to 30x10 on the left side - getting better!

nautilus row 75 x 18, 15
straight arm lat pulldown 50x12, 70x12

westside inverse curl -230x4,3,3
dumbbell lateral raise 20x2x15

hammer curl 30x3x12
tricep oh extension with rope empty stack by 12 (First time I’ve been able to do this movement since I tweaked my shoulder)

db wrist extension 15x2x12
db wrist curl 25x12, 9

Gripper: tweaked something in my left hand so I skipped these on the left and just did a set of 11 on the right

I also experimented a little with cambered bar bench press–thinking about adding it to the next meso instead of dumbbell bench.

3 Likes
27

Morning weight 305.8
2599 kcals 259 P 251 C 42 F

4 Likes
28

Congrats, consistency & results!

2 Likes
29

Thank you! I know the scale won’t move that much every day but damn does it feel good to see it going the right direction.

1 Like
30

Morning Weight 305.1

I’ve fallen off the food log wagon since I came down with covid over the weekend. I got back from the gym Friday night and felt a little sniffly and was full bore sick by the wee hours of that night.

I’m feeling much more back to normal an back on the food log routine today. I’m optimistic I’ll be able to train in the home gym by the end of the week and be back to the gym on schedule next week.

4 Likes
31

Morning Weight 304.2
2407 kcals 172 P 224 C 67 F

4 Likes
32

Dec 6 morning weight 304.5
3116 kcals 318 P 203 C 97F

Dec 7 morning weight 306.2
I basically did a pulse fast today so kcals, fat and carbs were very low and protein was lower than normal. When I jumped on the scale at first it read 302.7. When I reread it, it jumped up to 308 something. Now it’s settled somewhere in between, hence the jump in my morning weight despite fasting. I guess my scale is just getting a little wonky. If it seems to be consistent from now on I’ll just keep using it but if it looks like its fluctuating a lot it may be time to replace it.

3 Likes
33

I have a precise location I used my scale on, (fits neatly within the bathroom floor tiles and I used the same one every time I weigh), it still varies but overall as an average tracks well enough to give an indication.

What’s your weight loss goal? (Total and timeframe/lbs per week)

34

Morning weight 308.4
I logged an appropriate amount of kcals and macros but blew it with a bunch of unscheduled evening eating. I find it a lot harder to stick to the plan when I’m not going to the gym at night. It’s been a week and my covid test came back negative this morning so I’m thinking I’m good to go back to the gym tonight, thank goodness.

2 Likes
35

To the extent that I’ve thought about it, I see this as a long term project. If I could lose two pounds a week I’d be down around 255-260 in about six months. At that weight I was still “fat” but my mobility was much better, I had a lot more clothes that fit and I was able to do things I find satisfying like pullups and GHRs. So that’s my goal as I see it now.

1 Like
36

Saturday
Morning Weight - didn’t record but I want to say it was 310 point something.
2638 kcals 265 P 261 C 48 F

Sunday
Morning Weight 309.2
2668 kcals 280 P 228 C 56F

Monday
308.9
1658 kcals 181 P 122 C 40 F (This is low by a lot because I had mexican food at a restaurant last night)

This is the third day in a row I got up early and did some low intensity steady state cardio at the beginning of the day. I’m not expecting it to suddenly bump up my fat loss, but every bit helps and it will be nice to be better conditioned for my lower body workouts.

2 Likes
37

Hey Ringtail, what’s up with the weigh? Looks to be bouncing up and down a bit but some jumps in the wrong direction after you had been trending downward.

38

I’m not exactly sure. There were a couple days there where my calories look ok but my weight jumped up. Whatever issues I might be having with my scale notwithstanding, I do notice there are several days in the last 10 or so where I either haven’t logged my calories or haven’t logged a weight. So maybe it’s just a lack of consistency and I didn’t actually follow the plan on those days?

1 Like
39

Tuesday
Morning Weight 307.5
2609 kcals 261 P 233 C 57 F

Wednesday
Morning Weight 305.8
2630 kcals 265 P 223 C 62 F

Had two pretty solid training sessions this week. I’ve got them in the log on my phone, so I won’t reiterate them here this time but suffice to say I’m still beating the logbook with small rep and weight PRs.

Today is an off day for training, but since I often have trouble with following my diet on nights I don’t train, I’m planning on running some errands and doing some cardio this evening instead

3 Likes
40

Thursday
morning weight 305.1
2609 kcals 242 P 212 C 61 F

Friday
morning weight 304.9
2640 kcals 273 P 234 C 41 F

Saturday
morning weight 303.8
2600 kcals 264 P 230 C 51 F

Thursday night training

cambered bar bench 185 x 2 x 5 (took these really easy because I was a little sore from Monday)

one arm lat pulldown R: 70x2x11, L 40x2x10 (Strength is coming back on left side now that I can do the ROM pain free)

nautilus row: 80x2x15

one arm cable curl 50x7,6,6
tricep overhead cable extension with rope 10x15, 20x15 (Still taking these easy)

tricep pushdown with rope: 90x12, 80x8, 70x6 dropsets

db lateral raise 25’s x11, 10

db wrist exts 15x18, 13
db wrist curl 25 x 16, 10
CoC Gripper 100x2x7, second set on left only

Friday Night training
safety bar box squat to low box up to 245x5 (Had plenty left in the tank but haven’t done less than a set of 10 in months so was very conservative.)

leg extension 70x4x10

westside inverse curl -205x2x6

concentration curl 20x17, 12 +5 rest-pause

DB lateral raise 20’s x 17, 14

db wrist extension 9x25, 15
db wrist curl 15x25, 12
CoC Gripper 100x15, 13, 10 (third set on left only, strength on these are really up and down depending on what I do in the main workout. 15 reps is a PR)

3 Likes