You sound like me every day for the last 3 years lol.
I’m in a trauma cycle relationship with my scale so i use pictures and calipers to bolster data.
1 Like
@SvenG thank you!
@Andrewgen_Receptors Yeah pictures are definitely key. I’m confident it’s the creatine lately but I’m sure with Thanksgiving the next week of weigh ins will hurt mentally too.
Solid workout today but the gym was annoyingly packed, I guess a lot of people are off from work. No lift tomorrow as the gym is closed but will get some fasted cardio in the morning. May push it up to 45 mins.
11/27/2024 - Project Six Pack - Day 14
BW: 199.0
No calorie count today, eating dinner at my parents. Usually chicken/rice/veg there so nothing out of the ordinary. Tomorrow going to eat a lot but want to stick to meats.
Lift:
DB Pullovers 75x10 50x17
DB Rows 115x10 80x18
NG Lat Pulldowns 200x6 140x14
BB Shrugs 275x13 185x20
Leg Lifts x3sets
GHD Sit-ups x3sets
Cardio:
30 mins fasted LISS in the morning. Going to NYC in a bit so will get a fair amount of steps in.
Happy Thanksgiving everyone!
5 Likes
11/29/2024 - Project Six Pack - Day 16
BW - at my parents in the morning. will weigh back in again tomorrow.
Cals - had some leftovers throughout the day but really just turkey. Didn’t eat a lot today so confident I’m in a deficit. No calorie count again tomorrow as I’m going out to dinner with the in-laws. Back to it Sunday.
Lift:
Side Delt Raise 32.5x8 20x20
OHP Seated 145x6 95x14
Smith Upright Rows 105x10 65x17
Machine Side Delts 70x10 55x13
Smith JM Press (dead-stop) 175x8 135x12
Bar Pushdowns 95x9 72x16
Cardio:
30 mins LISS incline treadmill post-workout
A ton of steps throughout the day
7 Likes
11/30/2024 - Project Six Pack - Day 17
BW: 200.5. Gotta buckle down here, have had too many non-counting days, including today. It should be easy through Christmas so have to make some progress in that time frame. Between getting sick, creatine, thanksgiving, I’ve barely moved the needle.
Cals: N/A today
Lift:
Leg Extensions 250x8 190x16
Leg Press 6plx10 4plx14
Hack Squats 3.5plx6 2plx13
RDL 315x7 225x18
Leg Curls 130x7 90x20
Seated Calves x4sets
Early lift, find kind of weak compared to my usual mid-day lift. Still a solid leg day.
Cardio:
No set cardio but going to chop down a Christmas tree today which is a few miles uphill, so it should suffice.
7 Likes
Yesterdays Lift below. Got busy and didn’t get a chance to go on my computer.
Bench 225x5 175x13
Pec Deck 205x8 130x14
Dips BWx3 sets to failure
Machine Curls 125x8 80x13
Preacher Curls +30x7 +15x15
BB Curls 95x7 55x12
12/2/2024 - Project Six Pack - Day 19
BW 199.0
Cals - 2310cals / 187p / 72f / 219c
Lift:
I nailed DB pullovers for the first time, actually felt them in my lats. Problem was, I think the new stimulus caused me to cramp up in the lat/armpit/tricep region. I had to cut short two exercises. Still happy with the lift overall and will move pullovers to the last exercise for the time being.
DB Pullovers 75x10 50x18
Hammer Strength Rows (one arm) 3plx8 2plx16
BB Rows (dead stop) 225x8 185x12
GHD Sit-ups x3sets
Chair Leg Lifts x3sets
Cardio:
20 mins LISS fasted in the AM
20 mins LISS post-workout
6 Likes
Got any advice or cues for this? And where did you feel them previously, if not your lats?
I always feel them in my pecs for some reason, but I’ve never heard of anyone using pullovers for pec development (!).
1 Like
I think the new stimulus caused me to cramp up in the lat/armpit/tricep region
I would highly suggest a small dose of magnesium pre workout, I take 200mg of glycinate.
I used to cramp 24/7 during and after my sessions, and this has eliminated it entirely, alongside proper hydration. I’m not sure if the cramping is a frequent issue for you though
1 Like
I never really felt them anywhere, kind of just did the movement to no avail. I would always retract my shoulder blades similar to when I bench press, but today I didn’t do that and let some natural rounding of the upper back happen. Seemed to help a lot.
1 Like
I’ll definitely take this advice, thank you!! I think the amount of water I drink is fine, but the actual hydration with electrolytes etc. is lacking. I will include some magnesium and look into some electrolytes!
Prioritize the stretched position. When you stop feeling it in your lats, that’s the end of your ROM.
Bands set at a 45* angle away from your position can help here as well.
I always found the best connection with straight arm lat pulldowns, though. Better for stretch-mediated hypertrophy.
2 Likes
@Stormblessed, @Andrewgen_Receptors - Thanks for the tips, guys. I’ll see if I can engage better with these the next time around.
2 Likes
12/3/2024 - Project Six Pack - Day 20
BW 198.2. Good to see some movement downward here. Keeping the momentum up. Perfect few weeks here to make progress.
2324cals / 219p / 55f / 229c
Lift:
Side Delt Raise 32x8+partials 20x20 drop 10x10
Seated OHP 145x7 95x15
Machine Side Raise 85x7 55x13+partials
Smith Upright Rows 105x9 65x18
Close Grip Bench 185x10 205x5 135x14
Bar Pushdowns 95x8 72x13
Really liking this style of training. Taking my warmups a little further than I ever have then really focusing in on that top set.
Cardio:
20mins LISS fasted in the morning
20mins LISS post-workout
Heavy step day doing some work around the house with the afternoon off from work
8 Likes
12/4/2024 - Project Six Pack - Day 21
BW 199.3
Cals will fill in tonight
Off day lifting today and tomorrow.
Need to change up the strategy here. I’m not sure what’s causing full pound swings daily but it is discouraging. I think total cals will be cut by a bit to 2200 and will decrease daily carb intake. Not by a ton but maybe set a cap of 200g.
3 weeks in and should see more progress. I was 203 on 11/13 after the all inclusive but stabilized at 201. 199 has been pretty stable since shortly after that so I’ll have to adjust.
Working on not getting bothered by this, but just make the necessary changes and move forward.
5 Likes
Before you drop cals try dropping the carbs to 200g and shifting the removed grams of carbs to protien. I like to see a little more protien while cutting.
Can i ask if you are on TRT or enhanced?
3 Likes
Yeah good plan, I’ll drop carbs first and replace with protein. I’m not on TRT or enhanced. I don’t lose weight super easy but every time I have I’ve never really stalled like this.
I asked as if you were you could drop fats lower but if natty 55-60g fats is prob low as i’d go so you don’t mess with your hormone profile.
I think the carb to protien shift will help. You could also try pushing most of your carbs pre/intra/post WO
Def think it’s worth manipulating macros before dropping cals.
Where are you in relation to your goal?
3 Likes
Mentally I’m shooting for 175-180 but I don’t really know how lean I’d look at that weight. My lowest has been 191 this past summer but I’ve put on some decent muscle since then.
Do you have pics of current physique? I saw your 10-4 pics. Where are you in relation to the progress pics weight/looks wise? Have to imagine closer to the leaner pic? Didn’t see any weights posted around that time.
So 20ish lbs still. Prob at least 15 weeks. I would def keep cals as high as possible so you don’t end up at 1600cals with 10lbs left to lose.
If this was my situation this is what I would do
-Rearrange the macros as stated keeping cals the same
-Keep most carbs around training
-Cut carbs down on non-training days. 100g or so.
-Possibly have a day a week where you eat good but i bit higher. Like one meal that off plan. Not an all out cheat but a high meal. Sushi etc…This can spark a stagnant metabolic rate.
-stay there for a few weeks to see what happens.
3 Likes
I’ll post some pics this weekend. A bit fluffier than the 10/4 pics but I was around 196 there and now I’m at 199. Nothing crazy different from those pics, I just hold more weight in my stomach area compared to anywhere else so it seems like it went there. Funny enough that before picture isn’t far off my current BW and I’m way leaner at a similar BW so overall progress for the year is still great. Just want to really get lean so I have room to grow after.
Thanks as always for the support brother and I’ll definitely take the advice you mapped out for me. Appreciate it!!!
4 Likes
Your scale 
My scale
I’ll give you the same advice i regularly need to hear:
The scale is an incomplete metric that does not accurately reflect weight loss.
I’ve seen the scale drop 5lbs in a day and rebound 10lbs the following - while eating in a deficit.
Fuck these scales bro, what does the mirror say?
4 Likes