I’ve switched from deficit to maintance, so my calories have increased. I’m trying to just increase the portions of the good food I’m already eating. Lots of chicken and lean beef. Plus added some carbs in. Been loving my morning oats. I’m just trying to make sure that I don’t lose sight of the goal of keeping what I’m eating good food. Going to all of this trouble to be healthy and strong. Gotta try to keep the food that way too.
I’ve got my eye on you. 
Your log here got me thinking I need to do the same thing. Maybe more pressing frequency as well.
Monday 27 Oct - week 1
Paused push press
Bar x 3
40 x 3
60 x 3 x 5 sets
Good start - massive bicep pump. Kept the rest short.
Squat
Bar x 5
60 x 5
100 x 3
110 x 8 x 3 sets (242 lbs)
All done beltless. Upper back proper feeling it. And lower back grumpy. Kept the rest a bit shorter than normal here too. These moved pretty easy but still felt hard, mostly just my lungs that were pumping and legs lighting up because I haven’t squatted much for 2 week. I expect to be a bit sore this week.
Leg ext
80 x 13 x 3 sets
Pad for extra range of motion. Big big quad pump.
Db incline bench (low incline)
30 x 8 x 4 sets - 1 2 3
Getting them back to the chest for the first rep feels awkward but no issues pressing them once I start. Nice pump too. Tried to keep reps fast and continuous so non pause at top or bottom. Left thumb hurting a bit on grip from where I broke it a few weeks ago. Oh well.
Dumbell row
40 x 8 x 3 sets
And that is week 1 session 1 done. Happy with this, I know I will be sore tomorrow but everything moved as it should for week 1.
@Koestrizer here is the paused overhead
Squats looking nice and snappy
I kinda want to see more of your pressing from the front angle. I know we have been over this subject before, but I think you and I have a different approach to grip width here. Not that there is a right or wrong, but I do believe different grips emphasize different body parts.
Good point, I will try and get some from front and back next time. I moved the grip around f a little on these sets. I really struggle to front rack the bar. Mixture of poor mobility and biceps getting in the way. Getting the bar on the shoulders and having a narrow grip is not really going to happen.
Great job, mate! That is looking really solid! Also great job on the weight selection as a starting point.
I also want a front angle but maybe for a different reason than @Cyrrex .
If I was feeling nitpicky, here were my two cues to improve further: Elbows slightly more up in the rack position and eye sight a little higher (remember that your back will follow your head and if you look down a little + have the elbows pointing down, your back will round slightly with heavy loads, which will put you in a very unfavorable position to press).
Noted about the elbows and the eyes / head.
I really struggle to get the elbows up higher. Biceps are pretty sore already from the front rack pressure.
I can send you 1-2 stretches to try for that.
Getting the elbows in a better position should actually take pressure of the biceps.
Also is there a reason you’re not using wrist wraps? Even if your wrists are fine, it could help your arms.
Nowadays my wrists are a bit beat up but originally I started using wraps aggressively to eleviate elbow and biceps pain I would get from pressing.
Worth a try if it also helps you
I do have wrist wraps but have never really got on with them or felt I got anything out of them. I can start wearing them and seeing if I can work them out.
Yeah, I was going to mention something about his junk, but then I remembered my manners and didn’t
I thought you might ask for a shot from behind
Nobody’s gonna stop you mate
So how did day 1 go, some good, some less so.
I weighted myself after training last night and was 90.2KG or 199lbs, So I am starting this weight gain journey as an under 200lbs man. That gives me plenty of room to grow so it’s fine as a starting point.
Food yesterday was good. I got in my extra shake in the morning and another shake in the evening before bed. I could have had more veggies and some fruit also, so there is room for improvement here.
I dusted off the CPAP machine and wore it last night. I felt pretty tired going to bed around 10:20pm. I like to get comfy in the bed before I put the mask on, this usually means waiting for the misses to come to bed, turn the lights off and the 10 mins for her talking to me about all the random things that for some reason she didn’t tell me in the 3 hours before bed. So around 10:30 I out the mask on and turn on the machine. To say I don’t like wearing the mask is an understatement. It didn’t take long for me feel the usual levels of discomfort and within 5 mins of wearing it I am wide awake. I tried to do some relaxation and some meditation techniques to distract myself. But they didn’t really do the trick. Long story short after 3 hours of lying awake at around 01:30 I decided enough was enough and turned the machine off and removed the mask. I finally fell asleep soon after this and woke up at my usual time of just before 5:30. less than 4 hours sleep is far from ideal.
I will persevere with the machine and hopefully the more i wear it the easier it will get. A few more nights like this and i’ll be so tired nothing will keep me awake. LOL
Don’t want either of these happening, especially the 2nd one fella.
Solid plan in this post, go get ‘em!
Have you considered getting the implants for your sleep apnea? I don’t really know how big of a deal it is but if you hate the mask that much maybe it’s worth some research.
No idea what these are? When I was with the sleep specialist he basically said that for me the only thing that will stop the issue is the machine. Other methods are less successful and largely don’t really work.
I was talking to somebody here while back and they were talking about it. Then miraculously an ad popped up my phone. 
I can’t even pretend to know anything about it.
My dad had to wear the mask and hated it but, he did eventually get used to it. The mask is a big part of it. We had to get special pads for it to fit right and not break his face out.
Not sure if this is at all helpful, but my mom has sleep apnea. One of her doctors recommended trying a dental appliance for it since she can’t handle the mask. I think it’s kind of like a mouth guard. Might be worth trying if the mask is hard to deal with.
My husband does this to me too. Usually after I’ve put in my headphones and nearly fallen asleep. We were together for like 4 hours before that. Why do they wait until you are basically drooling on yourself before they decide there are things you need to know? And if I drift off he will be irritated that I’m “not even listening at all”. Duh. I’m in bed. Ready to sleep.
Sorry for the mini rant. Lol.
