Back to it. Apologies for the time off. Long story short, two of my best friends died within a week of each other. Suffice it to say, I didn’t cope well and fell pretty hard off the wagon. When I fall, I fall hard - unfortunately I’m very week when it comes to this area of my life. Working with some tools to help prevent it in the future but always a struggle for me. Two weeks sober today.
Anyway, we all have problems - fuck it. Time to pick myself back up.
Headed to the gym for the first time in about 6 weeks yesterday and it felt great. Obviously not a very impressive workout yesterday or today, but just trying to get back in the groove. Yesterday was mostly push movements, bench press, OHP, push-ups. I also walked 40 minutes on the treadmill.
Today focused on deadlifts - surprisingly I didn’t loose massive amounts of strength, though I am weaker.
Deadlifts
1x10x135
1x5x225
1x5x315
3x2x405
Farmers walks & bearhugs
45lb plates ~ 50 feet, 3 sets of each
Treadmill
40 minutes - incline 6, 3.8 mph
My weight is 195 right now and I’ve been eating clean for the past two weeks.
Side note - Finished a good science fiction book - The Great North Road by Peter F. Hamilton. Worth a look if you’re into science fiction books.
Last day of lazy lifting… full body today.
Gym is closed until 7/5 so figured full body was in order
Deadlift - worked up to 3 singles of 455
Bench press - worked up to 3 singles of 255
Cable rows - worked up to 5x5x130
OHP - loosening shoulders up 4x20x45
Curls - 3x12x45
Great 4th of July. No gym sessions but got plenty of physical activity horsing around and getting some work done around the house.
“I have won, and I have lost, I got it right sometimes but sometimes I did not. Life’s been a journey, I’ve seen joy, I’ve seen regret.”
Time for a reset and time to buckle the fuck down.
Flat BP
Worked up to 5x2x225
Superset incline BP & Squat
Incline BP
Worked up to 5x12x135
Squat
Worked up to 5x15x155
OHP / Lat & Front Raises Superset
OHP
Worked up to 5x15x105
Lat & front raises
7x12x10
Treadmill
52 minutes / 3.24 miles / 5-6 incline / 3.7 a 4.0 MPH
Peri Nutrition
Cal - 850
P - 123G
C - 64G (I’d like to double this)
F - 18G
Shooting for 2,500 daily cal this week
P - 240G (40%)
C - 180G (30%)
F - 80G (30%)
My plan is to hold here for a couple weeks and then begin tapering calories as weight loss plateaus. I’m going to first drop fat leveling off to 70G daily, followed by a slow taper of Carbs until I’m around 100G daily. I’ll hold protein until I can drop below 180LBs.
Currently at 196LBs. My goal is to hit 175LBs in 10 weeks - about 2 lbs per week (though I’ll likely lose more the first few weeks and less the remaining few). The first 10 Should easy. Once I get into the mid-180’s, weight loss becomes very fucking hard for me. 175lbs would put me at what I weighed by Freshman year in college 22 years ago
1 mile run / 2.2 mile walk this morning and then resting for the day. Going to drop calories to about 1,950 just for today, keeping added sugar close to zero and overall carbs and protein a bit lower to minimize BG levels.
Focused on volume training the past two days. Not going to bother fully documenting everything.
Yesterday
Deadlifts
Pull-ups
Curls
Farmers walks
*with the exception of pull-ups, all sets where 10+ reps at no more that 50% 1RM
Today
Flat BP
Lunges
Triceps extensions
*with the exception of pull-ups, all sets where 10+ reps at no more that 50% 1RM.
22 minutes stairclimber - 80 floors
Building up endurance a bit - my strength feels good, but my stamina sucks right now. Need to get into better cardio shape.
Diet has been spot on but no real weight loss. I assume after taking a couple months off, the combination of muscle memory (growth) and water weight gain is going to prevent much weight loss for a bit. Not too worried about is at this point - clothes fit better and noticeable visual improvements.
Straight bar curls - 10 reps
Straight bar skull crushers - 10 reps
Ab rollout with BB - 8 reps
30 second rest between intervals.
PM - 35 minute mountain biking - moderate intensity / 8 miles.
Yesterday’s macros below. Lowered calories a bit but all basically from while food. Going to stay at 2,400 for one more week then drop 50 calories.
6/15 cal: 2,260 (I assume MFP must exclude a majority of fiber calories since the math doesn’t add up. Backing out fiber, it’s pretty close)
