My wife just got finished with a week of the wrath of a two year olds birthday.
How you feel better soon. Rest up!!
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Vitamin D bro. Pretty sure it’s clinically proven to fight off colds faster.
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Throw some zinc in there with the OJ and Vitamin D for good measure and hit some warm broth to “loosen things up”. I hope you feel better soon, being sick is “snot” a good time!!
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@Andrewgen_Receptors @QuadQueen Did exactly this and am feeling good now! Thank you!
Solid workout surprisingly. A little lower volume today but getting back to regular volume now. Basically starting on Project Six Pack a week late with this road-bump of getting sick but that’s alright.
11/18/2024 - Project Six Pack - Day 6
BW: 201.9
2451cals / 266p / 57f / 213c
Cardio:
30 mins AM fasted incline treadmill
15 mins incline post-workout
Long walk outside after work
Lift:
Leg Curls 130x10 130x9
Leg Extensions 220x13 220x11
Leg Press 5plx13 6plx9
Hack Squats 2.5plx12 3plx10
BW Lunges x2sets
7 Likes
11/19/2024 - Project Six Pack - Day 7
BW: 200.1
2450cals / 213p / 66f / 257c
Lift:
Bench 215x7 215x5 205x6
Dips BWx12 BWx12 BWx12. Adding weight back on these next week, wanted to get them in without weight for the first time in a few weeks.
Chin-ups BWx12 BWx12. Same as above.
Hammer Strength Rows 2.5plx12 2.5plx12
Shrugs 225x15 225x15 225x12 / Band Pullaparts x3sets
Cardio:
20 minute AM incline walk fasted. Liking this in the morning, even if it isn’t “conditioning” per se. Will add in a real conditioning session tomorrow and Thursday.
Various walks throughout the day
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Curious, why?
@Andrewgen_Receptors Honestly no real reason apart from wanting to. More like a “feel like I need to” kind of thing, I guess. Open to hearing if you think just keeping on with walks would be better. That is probably where I see things heading, especially as I get deeper into the cut.
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So I’ve never been peeled. I’m the leanest I’ve ever been right now, and that’s maybe 12% - IDK. But I came from 35+% so take that for whatever that’s worth.
Generally, I would not advise to do any form of intense cardio for the sake of weight loss unless absolutely needed.
Reason being that intense cardio hampers recovery just like training hard does. Except you care about the gains you make from training, and you probably don’t give a fuck about doing cardio fast.
So my perspective is to save your recovery for your weight training, and only use intense forms of cardio for when you truly have no other choice.
LISS cardio (walking, bike riding, anything under say 135bpm) is fine to do as much as you want because it does not significantly affect your glycogen stores (meaning it more directly burns fat) and does not negatively impact your recovery.
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Makes total sense and I saw this to an extent on my last cut. I think I’ll stick to the incline walks then. I think “conditioning” has been ingrained in me through sports, etc. but it may be more valuable in a time when I’m eating more, like you said. Thanks for the advice!!
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Agree with @Andrewgen_Receptors
If your dieting stick with LISS type cardio. HIIT or any type of high output cardio will kill your recovery and also not help with muscle retention during a low caloric state.
10-15 min 1-2x per day is really all you should need unless your going really deep or you just like cardio.
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11/20/2024 - Project Six Pack - Day 7
BW 200.1
2366cals / 239p / 38f / 262c
Lift:
DB Side Delt Raise 25x15 30x11 30x9
Seated OHP 95x12 115x12 135x8. Really liked this seated, maybe the first time I’ve done this with a barbell. I felt it more in my shoulders. Will be in the rotation consistently.
Hammer Curls 40x12 45x9 45x7
Bar Pushdowns 87x12 95x8 95x8. Full stack!
Preacher Curls +25x9 +25x8 +25x8
Smith JM Press 135x12 155x10
Really good lift today!
Cardio:
20min AM walk with coffee
15min incline treadmill post-workout
40min walk while on the phone talking to some friends
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Very nice
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Time to make it harder.
Slow down your eccentrics. 2-3 second negatives.
Find harder ways to do the movement, or start going single sided.
Going from Incline DB Bench at ~120lbs to Incline DB Fly Press at like 60lbs was pretty humbling for me. But necessary for progress.
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@KonsuTheTraveller thank you!
@Andrewgen_Receptors I was thinking this too. My gym has a long rope that I can use for extended ROM that’ll require lowering the weight a bit.
11/21/2024 - Project Six Pack - Day 8
BW 199.8
2301cals / 243p / 48f / 224c
Rest day, no lift. Got in a treadmill walk for 30 mins on an incline, and an outdoor walk after work.
Schedule calls for legs tomorrow but I may hit chest/back instead, my legs are still pretty sore. I’m basically running an Arnold split at this point, so anyway I’d rather do chest/back → legs → shoulders/arms → off, rather than the two upper body days back to back like I did earlier this week.
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Was feeling sick again so abridged workout and no cardio.
11/22/2024 - Project Six Pack - Day 9
BW 199.1
Haven’t finished eating but calories:
2343cals / 196p / 75f / 216c
Lift:
Smith Flat Bench 205x12 225x8 225x8. May sub this on one of my bench days. Feels so much more targeted at the chest.
Pull-ups (2s stop, full stretch) BWx10 BWx8 BWx8
Hammer Incline 225x14 225x12
Chest supported row 2plx15 2plx15
7 Likes
Still feeling run down but decent workout, strength down marginally.
11/23/2024 - Project Six Pack - Day 10
BW 198.2
2334cals / 181c / 58f / 272c. Did some math wrong on my meals but will get protein back up tomorrow.
Lift:
Squats 315x8 315x6
RDL 225x15 225x15
Lunges BWx2sets
Leg Curls 130x8 130x8 130x8
Seated calves x3 sets
GHD sit-ups x3
Leg lifts x3
Cardio:
20min post WO Incline
8 Likes
11/24/2024 - Project Six Pack - Day 11
BW: slept at my parents and didn’t weigh myself
2355cals / 192p / 55f / 270c
Lift:
Side Delt Raise 30x11 30x10 30x9
OHP Seated 135x8 135x8 135x8
BB Curls 95x8 95x8 95x6
Preacher Curls +20x10 +20x8 +20x8
Pushdowns 95x9 95x8 95x6
Smith JM press 155x12 155x12
Cardio:
30mins post workout incline treadmill
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Off day from lifting, long one in the office today 6am-6pm. I think I’m going to change up my split and follow a program from FazLifts on YouTube. Similar to Dorian Yates programs, I’ll link it at the bottom if anyone is curious or has thoughts. I’ve been running the same split for 12 weeks now and looking for a change.
Chest/Biceps
Legs
Delts/triceps
Back/Abs
It’s based around 2 working sets to failure, first one at 6-10 reps then a back off at 12-20 sets. I’ve found 2 hard sets to be my sweet spot lately. I also like a dedicated day to delts which I’ve neglected for a long time and I think they are a weakness in my bench press.
11/25/2024 - Project Six Pack - Day 12
BW 199.0
Nutrition will be: 2275cals / 271p / 41f / 207c
No lift but days in the office are generally active walking around NYC.
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I’ve been wondering why my weight has been relatively stagnant while on lower calories. I didn’t take creatine for the 3 weeks I was away and have reintroduced it. I think that may be the reason here. I will keep calories in this range for 2 more weeks and see where I land before making a hasty decision to cut further before having to.
11/26/2024 - Project Six Pack - Day 13
BW 199.6
2310cals / 238p / 51f / 220c
Lift:
Started up with the program from above. Fun first day and really liking putting a ton of effort into that top set. Adding more reps into my warmup sets as well. So in reality the bench day was 135x10 155x10 185x10 205x6 215x8…you get the point.
Bench 215x8 (PR) 175x14
Pec Deck 190x8 130x14
Incline Hammer Strength 245x6 185x13
Cable Fly 40x10 27x11
Hammer Curls 45x7 30x12
Preacher Curls +30x6 +15x14
BB Curls 90x5 60x11
Cardio:
A lot of general walking
30 mins LISS incline treadmill
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Nice work!
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