Welcome, I’ll be following along. I’m relatively new to logging too. Helps so much to stay accountable and is motivating see what others on here are doing daily.
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Yeah absolutely, before posting here I used to track workouts and nutrition, but never really make any notes on anything that could provide insight for me in the future. Despite only being a few days in, it has helped tremendously with putting two and two together on some things like exercise selection, sleep, the relationship between food and performance, ect. I wish you luck
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As a fellow southerner, please continue posing your Mama’s dinners. Every time you do it brings a smile to my face and good memories.
La’
I got a few years before I have a meal away from home. I won’t disappoint haha
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July 31st
Today was a rest day. I ended up not being able to do any cardio because of work, but I still foam rolled and did a few sets of abs. Fairly sure I ate way more than I should have as I didn’t track my calories, but I was surely in a surplus.
Weight: 203.6
RHR: 49
BP: 136/76
Sleep: 8 hours 12 minutes
Nutrition: I didn’t track anything besides some beef that I cooked
Supper: My mama made baked pork chops, green beans with bacon, baked mac n cheese, and turkey necks. One of my favorites, almost as good as my Mawmaw’s gumbo
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August 1st Day three
Weight: 204
RHR: 48
BP: 126/72 (proud of that)
Sleep: 7 hours 33 minutes (really in and out)
Nutrition:
Breakfast: Skipped it because of work
Lunch: ate about 1/2 pound of chicken and some beef with half a cup of rice
Lunch 2: 1 pound burger with bacon, onions, cheese, jalapeno, pickles, and regret.
Supper: Mama made baked pork chops, stuffing, collard greens, and sweet corn
Water: gallon and a half
OHP: 65x5, 75x5, 85x5, 65x10x5
Incline Dumbbell press: 35x5x20
Chins: 5x20 assisted bw -50 ish lbs
Today felt really good, but my form definitely need some work. I feel like my shoulders are uneven and it makes me set up in awkward ways. I ended up asking for help fixing it, and it felt better after grazing my nose and locking out with the bar somewhat back. I didn’t have the time to do the lawn mower pushes, but I did plenty of the same movement at work today for well past 30 minutes total, so I’m not super worried about it. I will certainly pay more attention to cardio on my next off day as I do believe it will be beneficial.
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August 2nd, Day four, Deadlift day
Weight: 204.2
RHR: 50
BP: 130/74
Sleep: 8 hours 38 minutes
Nutrition:
didn’t eat until 5pm because of work, woke up late and couldn’t stop anywhere
Water: 2 gallons
Deadlift: 190x5, 225x5, 255x10, 190x20
Dips: bx+45x5x10
Bicep curls: 35x5x10
Deadlifts went way better than I expected. When I first saw the set of 20 at the end I thought I was getting into something way over my head. The widowmaker ended up being my favorite part of the entire workout. The endorphins felt like doing cardio in a calorie deficit. Ended up supersetting the bicep curls and dips. I think I will keep one day of dips bodyweight and the other weighted, likely on the days I have them now.
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Dont tell me I did it wrong…
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I got them mixed up, very discouraging. I’ll be sure to change it for next week.
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I was meaning to ask, since the first week went bench, squat, ohp, deadlift, would it be acceptable to change the order back to the original program’s order or would changing the order back now be counterproductive?
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Changing it back will be fine. Hang in there. It takes a couple of weeks to figure out what works for you.
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Okay, sweet. The main thing I’m noticing I need to work on isn’t even a muscle group. It’s self control. It’s hard to change the “just do it as hard as you can” attitude and sit down and trust the process. If I had truly been thorough, I would have seen the difference between the squat and deadlift day. I won’t let it get me down, but I will use it to change for the better. Thanks for all the advice
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Week two day 1, squat day
Gotta make it quick. Power has been out, just got it back a few hours ago. I haven’t been able to charge any devices other than here and there. Nutrition has been on point but I have been having trouble sleeping in the heat.
Weight: 204.4
RHR: 49-50 over the past three days
Blood pressure: 132/74 three day average (happy about that)
Sleep= Ø
Zercher squat: 150x3,170x3,195x9,150x20
Dips: bwx5x20
Curls: 35x5x20
Pistol Squats: bwx6x10 for both legs
The squats went much better today, I hit my pr set for a rep or two more than I thought I had in me, and hit the widowmaker in full (and not on deadlift day). I supper setted the dips and curls, did pistol squats instead of ab work. The 5/3/1 forever book should arrive tomorrow.
(edit-typo)
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Week two day two, Bench day
Weight: 204.8
RHR: 52
BP: 128/70
Sleep: 7 hours 56 minutes
Nutrition:
Breakfast: two sausage cheese biscuit
Lunch: pound of chicken
Lunch 2: Fried steak sandwich and a vanilla malt milkshake
Supper: Mama made fried chicken with mashed potatoes and gravy
Bench: 135x5, 155x5, 175x5x5
Incline dumbbell bench: 50x5x20
BB Rows: 165x5x15
There is another fly in my bedroom.
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8/8/24 week two day three, deadlifts
Weight: 204.7
RHR: 49
BP: 128/70
Sleep: 8 hours and 28 minutes
Deadlift: 205x5, 234x5, 265x8, 205x5x5
Dips: +90x5x10 (sling shot)
Curls: 35db x5x10
Toes to bar: 100 reps total
Deadlifts were mint. Ate the 2 lbs of chicken and about 3/4 gallon of milk.
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8/9/24 week two day 4, OHP
Gotta make this one quick
Weight: 205.3
Sleep: 8 hours 4 minutes
RHR: 52
BP: 117/72
OHP: 75x5, 85x5, 95x5, 75x10x5
DB incline: 50x5x10
Pullup: bw x5x12
Drank a full gallon of milk today and ate 2 lbs of beef instead of chicken. Dialed in on my schedule. New job, school, food. Things are looking up.
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You have been doing good. Where’s today’s workout?
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Got it right here, boss. Things have been hectic at the house
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8/12/24 week three day one, squat day
Weight: 205.2
RHR: 58
BP: 130/77
Sleep: 8 hours on the dot, woke up at 3:30
Nutrition:
Breakfast: About 4-5 cups of whole milk
Lunch 1: two 80/20 quarter pound beef burgers
Lunch 2: 11 oz of 80/20 beef
Lunch 3: Got a 5 piece dark meal from Hart’s chicken
Supper: Mama is out of town so I got subway for me and my little sister
Zercher Squat: 160x5, 185x5, 205x7, 160x21 (had a buddy of mine count and say that I got an extra rep in)
Dips: bw x4x25
Chest supported rows: 135x5x10 (I’m not sure of the starting weight of the machine but I put three plates on)
Hanging knee raises: 3x33 and one extra rep on the last set
The dips went stupidly smooth. This program has made me a lot more comfortable with my squats and deadlifts. Maybe its just the organization, or the fact that the entire program is written out for them. Whatever it is, it makes my lifts start feeling way lighter than they used to.
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