I feel so simple and dumb when I see things like this…
2 Likes
4/15
Woke 180.0
Welcome to the 180s! Last night we took my mom out for her 74th birthday. That included margaritas and then turned into fire pit and whiskey when we got home. I normally don’t hit it that hard and am not feeling my best this morning… oh well it was a good time and I’m sure once I have some water and food in me I’ll feel better.
After 30+ hrs of work this weekend I’m not feeling particularly motivated, but gonna get crap done anyways.
Today’s agenda:
Get kid 1 to school
Pool maintenance
Kid 2 has oral surgery this morning
Do some research and prepare for job interview tomorrow
Lift chest and triceps
Cook for the week
Work 2-9
Better get after it… I’m already behind
4 Likes
4/16
Woke 179.6
Still having trouble balancing my nutrition. I need to strike that happy medium with fat. It seems like I either finish the only having like 40 grams or I eat less clean and it avalanches to 175 or so.
Last night I had oats for dinner and I added sugar free chocolate chips and a tablespoon of peanut butter to it. Oh man was that good.
Workout
Chin-ups 15/12/10
Wide grip lat pull downs
Straight arm lat pull downs
High cable rows
Mid cable rows
Low cable rows
All rows with rope attachment
Holy crap my grip was smoked
Isolation curls
Alternating curls
Poundstone curls
Really good session with an insane pump. I’m really starting to notice how much thicker I’m looking in general. Shirts fit way differently at 180 vs 155 lol
Double rice and chicken bowl at costa vida afterwards sure hit the spot.
Unfortunately my interview got moved to sometime next week. Still waiting to find out when. It’s hard to not get ancy.
2 Likes
4/17
Woke at 180.4
I think this is officially the heaviest I’ve ever been first thing in the morning empty. The exciting part is that I’ve definitely been fatter my last two go rounds.
Yesterday’s food
Meal 1 1 cup oats
Meal 2 1 cup fat free cottage cheese, strawberries, blackberries, grapenuts, oatmeal peanut butter chocolate chip sprinkle
Meal 3 double rice and chicken bowl from costa vida. ( sort of like chipotle but much better.) They use chicken breast so you don’t end up fatty blobs of meat, and have a bigger variety of salsas/ sauces
Meal 4 8 ounces brown rice, 6 oz turkey sausage, 3 oz green beans
Meal 5 8 oz brown rice, 6 oz chicken, 3 oz green beans
Meal 6 1 cup oats, 1tbsp peanut butter, 1 tbsp sugar free chocolate chips
Meal 7 1 scoop whey, almond milk, cheesecake pudding mix, pb2, ice, stevia
Calories
2960
P211
C379
F72
I usually snap a pic each morning in my fitness pal and here’s 1 year ago to today
To me they look pretty much identical, so I’m hopinng the extra 10 lbs is mostly legs and butt.
Two more days of work and then headed to the Hill Country for a long weekend with the family celebrating Easter and my in laws 50th wedding anniversary.
Legs today
Gonna do heavier weight and less volume
Leg press 400 x 3 x 12
Hack squat 280 x 3 x 12
Leg extension 180 x 3 x 12
Hamstring curls 180 x 3 x 12
Goblet squats 52.5 x 3 x 20
Deadlifts 135 x 3 x 15
Calves 300 x 3 x 15
5 Likes
That would be my assumption. Its cool that the fake tan is still hanging around. Color seems to make a difference. Awesome job man!
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I think also just nicer weather in general so I’ve been able to spend some time outside getting in some sunshine 
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I think you actually look a little leaner than a year ago, and also like you’re carrying a little more mass in your shoulders.
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I think you DEFINITELY look leaner than last year. Your waist is thinner and last year you were 100% trap dominant, and now you’ve grown your shoulders immensely.
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You look leaner with a smaller waist in the 180lb pic so it’s a major improvement from 10lbs lighter.
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Daily lateral raises and chin ups for the win!!!
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Your delts have definitely grown.
And you and I have different definitions of lower volume.
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Haha! I’ve been doing supersets on legs with back to back sets of 25. So compared to that this ain’t nothin. You want to see volume read @flappinit log
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I follow him and your session looks pretty similar.
TanGains
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True, but to some of us mere mortals, “high volume” constitutes not only reps per set (usually 10+), but total number of sets. This is why I stay fat and weak I think!
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I’ve always tried to get 20-25 working sets per muscle group per week. So if I’m hitting chest twice a week I’d shoot for 12 sets each workout. 3 exercises/4 sets or 4 exercises/3 sets. I usually prefer 3 sets per exercise.
I feel like legs is where it gets tricky. Your legs are designed to take a beating day in and day out. I feel that I need more volume all at once. Smash the hell out of them once a week and limp around for a few days. This morning DOMS are not fun!
Try some Tabata intervals. I’m hurting today. Tabata squats and RFESS cause significant soreness. The leg extension Tabata intervals didn’t have the same effect though. My quads are OK today.
I knew I was in for a long week when my glutes started hurting before I went to bed last night. DOMS that arrives in 10 hours is never a good thing.
1 Like
4/18
Woke 180.0
Food for yesterday
Meal 1
1 cup whites, 1 egg, 2 pieces turkey bacon, 1 cup oats
Meal 2
1 cup Greek yogurt, strawberries,blackberries, grapenuts, peanut butter oatmeal balls
Meal 3
1/2 chocolate chip muffin, 1 scoop whey
Meal 4
8 oz brown rice, 6,oz chicken, 3 oz green beans
Meal 5
6 oz brown rice, 5 oz chicken, 3 oz green beans
Meal 6
4 oz Mexican rice, 4 oz chicken, 4 oz steak, 2 oz shrimp, 3 flour tortillas, 2 tbsp guacamole, 1 tbsp sour cream, tortilla chips, 3,frozen margaritas
Calories
3649
P237
C473
F72
Had a second celebration (no kids) of my moms 74th last night… good times!
I’m limping around pretty good today. I think doing the heavier weight with medium volume yesterday was good. I’m still pretty wobbly I’m the legs. Had a little bit of knee pain, but nothing severe. It’s just strange because I never have knee issues. Might buy some knee sleeves just to keep the joint warm throughout the session. I’m sure it won’t hurt anything.
Today’s chest and triceps with a buddy so that should be fun
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I’ll have to look those up. Thanks Jay. Although to be honest I can’t imagine doing much of anything with my legs for the next few days lol!
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Knee sleeves for squatting have made a world of difference for my knee health, I highly recommend them.
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