Oh I mean I like it! The first day with the 3 x 25 shoulder sets with 1’ rest, amazing! But sometimes the chest days are very hard.
Left knee showed nothing on the MRI, but ROM is even worse and is still a bit painful. Right knee is mostly fine, but will undergo surgery the 1st of March. I have one month to get in shape!
Good luck!
Slept like a boss
Push
In: 10 minutes bike - I moved up to the blue level!
Incline DB
30/15
50/10
70/8
85/4
100/8
100/7 + 75/7
Incline
45/8
135/6
155/12
185/5
The one failure set on the DBs wrecked me for these; cut my weight by at least 1/3. That’s why I’m a little dubious when people think they go to failure 16x a day and are getting nothing back.
Machine Press
Couple warmups
170/7 + 4 + 2 + 2
Stretch Push-up
BW/ 15
BW/ 10
DB Rear Delt
15/25 x 3
Y Raise
15/12 x 3
Spider Crawl
3 sets
DB Kickout
30/10 x 4
Rope Pressdown
30/12
40/12 x 3
Out: 10 minutes bike
My pre workout meal right now is an orange, a coffee, and creatine (because I’m super serious, bro), and then I drink 1.5 L of water during the workout. It’s pumptastic!
Hour walk so far this morning.
It appears my wife has booked a surprise trip somewhere warm for my 40th in a month. I’m a good 10 lbs heavier than I’d like to be. @jskrabac if you were to cut hard for a month, any suggestions? I know you’re typically more methodical, but you also hear all training and diet toward the goal, which I think is smart, so I’m curious?
I’m thinking EOD circuit type weights with jumps/ explosive work, minimal carbs, loaded cardio daily?
What current macros, split, and cardio are you running?
I’ve been alternating a pure body part split with a push pull legs split every other week, 5 days a week, with upper body getting the extra work.
So: legs, chest/ shoulders, back, arms, upper body light. Then: legs, pull, push, off, pull, push
All straight sets, ~12-16 sets per body part per session.
20 minutes of spin bike per day. It’s warmer here so I’ve been out with the dogs and kids more but don’t count it.
I have not been strictly counting macros like I’m used to (I felt like my daughter was watching me weigh food, and didn’t like that), but I have a ballpark idea.
I’m somewhere around 2200 calories. I do aim for 200g protein, and my balance is ~125g carbs and ~100g fats at a pretty educated guess.
I tightened up the carbs and did some harder cardio the last few days, and have dropped a couple pounds; I know it’s water, but it felt good!
I know you didn’t asked but here’s what I would do.
Liking your macro, wouldn’t touch your calories for a while. Keep carbs around the training.
If you have the time, walk 12 000 steps per day minimum.
If you don’t cheat on the week-end, you most likely shed fat in no time.
I would probably add additional work on the 2 other days. Cardioooo or crossfit stuff, but not too long then - like 40 mins tops)
Well, actually this is what i’m doing until my surgery on the 1st of March. Gonna shed as much as possible fat. But my calories are 2600
I did ask, so I like it! Thanks!
Decided to go ahead and die today
Squat Day
In: 10 minutes bike
This was the original Titan SSB that sucks (not good suck, it’s just not a great bar). ~30 seconds between parts (weight-changing time), 90 seconds between rounds.
Out: 10 minutes bike - knocked down so many digital dudes
Overall this was pretty enjoyable. Felt like high school sports.
Can’t believe I wasn’t following your log sooner. In for the PPLx6!
I hope I don’t disappoint! It will probably be a few weeks before I get back to doing “too much”. Once I bump calories back up I’ll be right back on it. I can’t have my wife taking me somewhere that’s beach weather and then I pay her back with my embarrassing beer gut though! I’ll save that for the kids’ friends at the pool this summer.
IMO it’d serve you well to transition to something like 250/200/50 P/C/F and taper down carbs like:
wk1: 200g
wk2: 150g
wk3: 100g
wk4: 50g
And get a cheat meal (or day if you know you’re disciplined enough to not go ham) weeks 3 and 4. No reason to change training because that’s just another variable to factor in. Whenever I switch training, like my recent shift to athletic training, my weight will jump like crazy just from the added stress for at least a few weeks.
I’m honestly surprised, because I remember you saying something about hearing every aspect toward fat loss, but I also get your point with the timeframe. Adjusting only calories and cardio has been my default in the past, anyway, so it’s what’s familiar.
Yeah, I’m only saying it because you’re only going for 4 weeks. It’s not enough time to really settle into a new style of more metabolic training IMO, but a more extreme diet is where you’ll get most bang for your buck. FTR I’d never recommend that diet carried out for more than a month!
Totally get it. We’ll see how this rolls!
Thanks you and @aldebaran
An hour knocking off little digital bikers today!
I’ve been in a pretty aggressive deficit for just over a week now, and it caught up today. I also partially ignored (although I did go back to my regularly scheduled training) @jskrabac’s advice to bump carbs up (I got them up a little, but closer to 150 than 200) and @aldebaran’s advice to carb up around workouts (I skipped my orange this morning!), and I paid for it. I was absolutely wiped this morning. I’ll get a little more carbs and a little more water in me today and do better tomorrow.
Chest & Shoulders
My chest looks awesome right now, by the way. I’m going to have the best rack at the pool (my wife doesn’t read this, so I make that statement without fear).
In: 5 minutes bike
DB Bench
30/20
50/10
70/8
80/8
90/8
100/8
110/4
That last set was far too heavy for today, and wrecked the rest of the session
Incline
45/8
135/5
155/10 + 6
165/8 + 5
185/6 + 2
Swiss Bar Bench
Paused on chest
45/8
135/8
165/8
185/8
Machine Fly
110/10 x 3
Machine Rear Delt
70/25
70/18
60/25
DB Lateral
20/12 x 3
Machine Shoulder Press
70/6
110/8
110/10
130/6
Done. I’ll have to do abs and cardio later this evening. I had no more to put in here.
Do you normally do flat bench before incline?
Also, I found carbs to have little impact on performance - simply being in a strong deficit has made my strength flaky on compound movements though.
For the DBs you mean? I normally do DBs or machine press first, but the angle changes.
I would definitely agree it’s calories first and foremost. Carbs are a little easiest for me to manipulate than fats, if I’m just eyeballing my meals. I like fatty food, and tend to justify it a little more!
Super busy the last two days, so ruck walks for cardio. Back in the gym tomorrow morning before softball tryouts! We’ve been working on pitching, so fingers crossed.
And…
