Ego boost is good and it’s good you’re getting some recognition too. You don’t need it, but that doesn’t mean it isn’t nice.
I need to get new work shirts, or get mine altered, they’re starting to look ridiculous. I was about 15 lbs heavier when I got fitted for them.
I’m like a diva bitch, I have three complete wardrobes - skinny, normal, fat. Each year I stay lean, I wean out the fat clothes, and add in a few skinny clothes. The thing is, you can always wear the fat clothes. If you’re skinny, you just like the loose fit and are being modest. If your are normal, you look leaner than normal. If you are fat, they fit.
Homeostasis is a bitch.
BTW, six mile walk after working out tonight. Doubt it helps with body comp, but it clears my head.
I have half a one (working in some kind of uniform for over six years now is my excuse). Although, I have two kinds of socks (work and training) and underwear (training and non-training). I keep saying I need to get more clothes, but when I do it always ends up being training shirts or shorts or shoes. Priorities, right?
Not sure I have shared this, but I suffer from anxiety. I used to have a job with a uniform - a service delivered six clean uniforms every week. I can’t tell you how nice it was to not have to think about what I was going to wear - one less decision everyday.
Now, riding my bike to work, I have to figure out what to wear to ride to work based on the weather in the morning, what to wear for work, what to wear for the ride home due to weather in the afternoon, and what I need for the gym. Hate it. Wish I had the uniforms back!
11-6-2016
C6W3D2 - DL
PC 3X75, 3X105, 3X115
5@135
5@190
3@220
9@245 PR RPE 9
3X8@190 FSL
BPA’S 5X30, KROCS 4X12, CSR 4X12, LAT PD’S 4X10, HYPERS 4X10, HLR’S 4X12, FACE PULLS 4X15
Encouraged that my DL is progressing, despite everything else feeling stagnant. Going to squat camp this weekend, not sure how the schedule will come together - maybe BP tomorrow, squat Wednesday, then start the deload and camp will be on Sunday in the middle of deload. Not a big deal.
Congrats on the PR! I think it was Einstein who had 7 white shirts and 7 black trousers, so he didn’t have to think about what to wear. You could always go that route. 
Of course, people are going to think you are homeless and have only one set of clothes, but just tell them you have reached genius level.
It is a bonus, that’s for sure. The cycling must be a pain. A bunch of people in Canberra tide to work, and I have done previously, but I couldn’t now.
I feel for you man, but I wish I could have that problem!
BTW, I responded to your message, came back undeliverable, twice.
And, weighed in at 197 today, woohoo, up five pounds. Of course, ate Mexican last night and it’s probably five pounds of water, but, heaviest I have been in a while - maybe that’s why my shirts are getting tight, lol.
I know I need to eat cleaner, that IIFYM isn’t the be all to end all, but suspect that will be more about the cut.
Decided I am going to go all out for a cut in January, for the Friendly Competition. Have a target weight, need a little guidance.
Figure 175 as a target, but not really sure if that is realistic.
Has to be a habit. When I get on the bike at five AM, and it’s 37 degrees Fahrenheit, and dark AF, and there is nobody else around, it’s a daunting ride. At three PM, after work, and 65 fahrenheit, and I have on a t shirt, hat, and sunglasses, and heading to the gym, it’s pretty good.
I have been compared to Einstein for the first time, and I like it.
Actually, I have Wrangler Cargos in tan and black, the only colors they come in, in sizes 32, 34, and 36. Along with cheap golf shirts of solid colors, I have a simple choice everyday.
To augment my Wranglers, I have several pair of gray and blue Dockers of size 34 and 36. That is my extent of three wardrobes, lol. Even at 180, I wear an XL, and I still fit them at 220, so the shirts are easy.
I have, I have!
11-11-16
C6W3D4 - SQ
5@45, 5@95, 5@135
5@185
3@210
6@235 RPE 8 (PR - REPS)
3X5@185 FSL
BPA’S 5X30, LEG PRESS 5X15, LEG CURLS 5X15, LEG EXTENSIONS 4X12, CRUNCHES 4X25 W/3 VACUUMS BETWEEN.
No bike, walked three miles to the gym and three home, guess that’s my warm up and LISS. Deload week, but squat camp on Sunday, woohoo!
At 194 for the week, debating whether to stay in caloric surplus for another month and then cutting in January, or dropping to maintenance for the month to try to get used to the extra weight before cutting - I usually lose more LBM than I want when I cut, need to figure that out.
Could be as simple as using a smaller deficit over a longer period?
Yep, pretty sure that is my issue, patience is not my strong point.
11-16-2016
De-load – or, Three day Split?
Leg Press 4x12, Leg Curl 4x12, Leg Extension, 4x12
Squats 3x8 @ 135 RPE 6
DB OHP 4x12, Face Pulls, 4x12
OHP 3x8@95 RPE 8
I never really de loaded after my last squat session a week ago, and I’m debating making a change to a three day BB split. I’ve been on 5/3/1 for a little over seven months now, and have made good gains, but am thinking about changing.
To try it out, I did the above legs/shoulders workout, and will follow that with back/bi’s, and chest and tris, and see how it goes. I think I may just do the split with 5/3/1 for the main lifts but reset my maxes to work after the pre-exhaust.
I have a few days to figure it out, so I’ll see what happens.
That could actually work. I think Paul Carter does a lot of that kind of thing, working first with isolation stuff and later big movements.
11-18-2016
De-Load BB Split, Back and Bi’s
PC 3@65, 95, 115
Hypers 4x12
DL 3x8@170 RPE 8
CSRows 4x12
Preachers 4x12, BB curls 4x10, Hammer Curls 4x10
Good workout, trying to figure the proper TM for the main lifts for 5/3/1 next week.
11-21-2016
De load BB Split, Chest and Tris
Pec Deck 4x15
BP 3x8@135
Incline BP 4x12
CGBP 4x10
Tri PD’s 5x20
Crunches 4x25 w/vacuums 4x3x10
Now, what to do?
You mean for next cycle?
I’m really enjoying not doing setsxreps for my assistance and instead having a total number of reps to hit of a particular pattern or bodypart (single leg, hinge, traps, etc).
Why not do 5s Pro with FSL and that for assistance?
I’m thinking about doing eight weeks or so of a BB split, Legs/Shoulders, Back/Bis, Chest Tris. I think I will combine squats and OHP for my Legs/Shoulders day and do 5/3/1 programming with FSL 3x8 to set up a pre-exhaust type of deal. I think hitting each body part more often will help add some lean mass for a few weeks before starting to cut for Summer - narcissistic bastard that I am.
Sounds like a plan. You know what works for you, which I think gives you a lot more leeway than others have.