Hit an hour of total cardio on the dot. Weighed my morning weight in the evening and made the best French toast ever cooked over a 138g banana broken up. I make French toast everyday but I do it either with berries or by itself. The banana is a game changer! Drank a bunch of fluid after.
Also had Texas Roadhouse for my fourth meal of the day prior to this and kept it clean with filet medallions + grilled onions, wild rice, green beans, and a cup of chili.
Nutrition
3397 total cals
2945 net cals
77g fat
446g carbs (333g net carbs)
230g protein
81g fiber
32g sugar alcohol
Woke up and the scale said 159 3 times but with how fast the reading came I kept retaking it then it said 161 a few times so I’m settling on 161 today which lines up with what I’ve weighed in at lately off the calories I’m eating. I figured a little drop in previous days weight made sense from all the activity yesterday but 2+ lbs would be pretty drastic even though it’s possible as many factors come into play. Anyway, below is todays workout which was an awesome one:
Life Fitness Straight Arm Pulldown
25x20
42.5 x15
57.5 x12
65x10
Dropset 72.5 x5 + 50x5 + 35x5
(Great pump on these; this cable pulley is heavier than the other one and only goes up to 95 lbs versus 150 but 75 feels like 135+ here)
DB Shrug w/ 3 count squeeze/hold
90’s x12 (5 more lbs)
100’s x12 (15 more lbs)
105’s x10 (one more set and 20 more lbs)
Shadowboxing while watching the kids for 10 mins
Walk aimlessly around the house for 10 mins. I will likely do another 10-20 mins of walking aimlessly around the house before my last meal of the night.
Nutrition (factoring in my last meal which I’ll have later too)
3771 total cals
3331 net cals
71g fat
490g carbs (371g net carbs)
293g protein
89g fiber
21g sugar alcohol
Between back day being incredibly difficult, hitting 10 mins of MISS, going between stores again today and some light evening cardio, I was hungry at most points of the day even eating as much as I did. It sucks as this is likely going to be where I start my bulk now and I’ll still be hungry. But calories will increase over time. Tomorrow will be back under 3k cals since it’s an easier day.
One Arm Pushdown
20x10
30x7 + 3 forced
20x12
(90 sec rest)
Nautilus Nitro Plus Seated Dip
125x10
155x10
185x10
(2 min rest; this machine kinda sucked but I did feel it in my triceps more so I went with it)
Free Motion Seated Cable Tri Extension
40x12
60x10 (cross body; felt much better in the triceps and harder)
50x10 (stuck with cross body)
(1-2 min rest)
Seated DB OH Extension
60x10
70x10
80x6
(1 min rest)
MISS Cardio
Life Fitness Elliptical
1 mile
11:13
~128 cals (forgot after I read it)
Then Life Cycle Bike
2 miles
10:28
55 cals
(Went up to level 8 after increasing every 1-2 mins)
Cybex Seated Leg Curl
50x10
75x10
95x10
115x10 (5 more lbs than last week and after a harder proceeding set versus doing a Backoff)
Stiff Legged Deadlift
135x6
225x4
295x2
335x1
365x1
395x4 (15 more lbs; 2 less reps. First 3 dead stop, last one TnG)
315x10 (Beltless; 1 more rep than last week with slight reset between reps)
Hamflexor Unilateral Leg Curl
25x20 (5 more reps)
30x10 (5 more lbs)
Belt Squat
275x15
315x12 (40 more lbs)
Walking Lunge
BWx20 per leg
Free Motion Crunch
70x12 (10 more lbs; big drop off in reps in this machine)
60x15
50x20
Nutrition
4492 total cals
4072 net cals
71.5g fat
628g carbs (481g net carbs)
334g protein
83g fiber
22g sugar alcohol
This may be a starting point or right over my starting point to bulk. No intense cardio today whereas yesterday I did intense cardio and low intensity cardio. Todays end of day scale weight moved higher than at any point in my reversal. We will see where I’m at in the morning. I will likely stay between yesterdays calorie intake and todays to begin bulking but will customize as needed. I had a Gatorade today during my workout but will forgo that most days. I find it useful for leg days but will not need intraworkout carbs for every workout; at least not at first.
Haha funny thing is I still stay hungry. Probably won’t ever be totally full. But I am more comfortable. Lots more trips to the bathroom now though lol. Thanks!
Thursday August 31, 2023 (AM BW 162.6; bigger weight bump. Will continue to cycle calories up and down throughout the week based on activity levels so that I average 1/2 to 1 lb increase per week with some days going up higher and others down lower)
Front Squat
45x8
95x6
135x5
185x4
215x3
245x2
270x3 (mega PR)
225x8 (tied PR from week 1)
Cybex Leg Press
458x15 (back hurt on this machine so I put a pad over it the next set and felt much better. 20 more lbs than last week; 5 less reps due to the machine hurting my back)
388x20 (killer pump)
4027 total cals
3639 net cals
66.5g fat
551g carbs (474g net carbs)
306g protein
77g fiber
20g sugar alcohol
Had chipotle for my 5th of 6 meals today and I’m certain it had more calories than the calculator on their website shows as they stuffed my bowl. They gave me tons of meat for double meat. I’m not complaining though as for the price increases of all restaurants especially chipotle, I’m glad I got a hefty serving. That said, if I wake up quite a bit heavier than 162.6 tomorrow I will decrease my carbs a little bit for the day to level out and make sure I’m averaging 1/2 lb to 1 lb a week increases.
Sunday September 3, 2023 (AM BW 164.2; chipotle was definitely more calories than calculated stated. That’s okay, auto-regulating my calories day to day is nice)
Chest + Side Delts & HIIT Cardio
Incline BB Bench
45 2x10
95x8
135x6
155x4
175x3
195x2
215x5 (PR in name only)
190x9 (around a PR)
Flat DB Bench
75’s x8
90’s x6
100’s x9 (great set done after incline)
Push-up
BWx30,20 (great chest finisher. Massive pump)
(2 min rest)
Cybex Seated Lateral
70x8
Rest Pause 85x8 + 2 + 1
Rest Pause 60x10-12 + 3 + 2 (last track between 10-12 on the first mini set)
HIIT Cardio at track
5 min warmup (1 lap doing agility drills)
Run straight aways; walk roundabouts. Did 3 laps so 6 runs and 6 walks in 10 minutes on the dot.
5 min cooldown (1 lap walk; then walked to car which took a few minutes)
Legs are toast from yesterday but HIIT felt good. I didn’t sprint all out but ran hard enough to get my heart rate elevated to ~150 bpm per run interval. Each run took about 24-32 seconds.
3396 total cals
3068 Net cals
59.5g fat
461g carbs (379g net carbs)
254g protein
65g fiber
17g sugar alcohol
Stayed hungry throughout the day but made sure to keep intake under control after yesterday. Tomorrow will be a bit more calories as long as weight is down some from this morning but not as much as yesterday.
Straight Arm Pulldown
110x12
135x10
150x8 (PR)
100x12
80x12
70x12
60x15
(FST-7; nasty pump. Started heavier and went lighter instead of Vice versa and it worked great)
I was planning on using my stationary bike at home but the adjustment knob and spring came out. It’s a super cheap bike so that’s what we get for it. I ended up doing HIIT cardio again outside as walking alone seems to hurt my shins more but this time running and walking hurt my shins. I walked so much throughout my cut I just need to bike a lot now. Anyway here’s the HIIT workout which was cut a little short on run intervals:
Warmup walk 0.15 miles
Dynamic drills 0.1 miles
Run intervals 0.06 to 0.07 miles which equates to 100m like a track x3
Slow Walk remaining mile with aching shins
Total time 16:26
Also just averaged my daily weighins over the last 14 days from what I put in this log. My Avg from last week was 161.1. My Avg this week is 162.1. Perfectly on course for bulking!!!
I swam for 3 hours today in the super hot 96 degree plus humidity temperature. I stuck to my own food and counted all macros not eating any cookout food. That said I ate a lot since I was so active and my evening weight is comparable to what it’s been all week!
Nutrition
5334 total cals
4966 net cals
106g fat
748g carbs (656g net carbs)
347g protein
84g fiber
8g sugar alcohol
Tuesday September 5, 2023 (AM BW 164.2; nice, same weight as 2 days ago post chipotle from previous evening. This time I’ll eat just slightly more than I did 2 days ago as next morning I was back down to 162.2)
HS Preacher Curl
49x8
64x6
74x10
79x8 (crazy I could crank this heavier set out after the previous set to failure. Getting close to PR territory on preachers)
Rope Curl
50x15
42.5 x12
35x15
(45 sec rest)
Reverse EZ Bar Curl
60x8
40x15
40x15
30x15
(30-45 sec rest)
One Arm Rope Pushdown
20x8
30x8
Straight Bar Pushdown
60x8
Dropset 80x8 + 50x8 (close to a PR)
Dropset 70x8 + 40x8
HS Dip
184x10
234x12 (PR w/ strict form)
EZ Bar Cable OH Extension
110x10 (big PR and this felt super easy)
90x12
70x15
(45 sec rest)
