Nice numbers on the OHP mate
Thanks. Just for the record, it was 205 lbs, not KG. lmao.
Calories: 1,890
P-f-c: 142-97-120
Bench:
45x10
135x5
185x3
235x1 post injury PR (Iām bad at bench)
135x15
Deadlift double overhand:
135x5
225x5
315x5
405x1 (felt weird, called it quits there)
I got 455 on the hex bar low handles in December. Usually do mixed grip on deads. Wanted 455 on the straight bar, nothing doing tonight.
Now that testing week is over going to be doing 5-3-1 on main lifts and trying to be really diligent with assistance and conditioning. Trying to hold muscle tissue while murdering the spare tire.
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1-8-18
Sleep 6 hours
Morning weight 232.4
Calories: 1,757
P-f-c: 203-59-108
9pm
Squat 5/3/1:
45x10
135x10
225x5
260x5
295x12
1-9-18
Sleep 5.5 hours
Calories: 2,095
P-f-c: 245-61-143
5:30am leg assistance
Squat 150x30
Good Morning 150x20
Calf Raise 150x50
Leg Extension 90x25
Leg curl 45x25
1-10-18
Calories: 1,754
P-f-c: 89-71-203
Bench 5/3/1:
45x10
135x5
165x5
180x10
1-12-18
Calories: 1,823
P-f-c: 87-77-208
Deadlift 5/3/1
235x5
275x5
315x5
355x6 (wanted 15. Back was there, grip wasnāt)
185x20
1 arm 45 degree inverted rows (supposed to translate to pullups better than normal inv rows. First try.
3x10
Superset incl db alternating curls with preachers
2x10 SS 2x10
Hanging leg raises
3xamrap
All this after cutting and splitting half a cord. Recorded everything I ate, but didnāt plan. Blew protein big time. Woops.
1-15-18
Morning Weight 226.8
Calories 2,644
P-f-c: 208-193-121
845pm
Squats: 45x10, 135x10, 245x3, 275x3, 315x9, 155x20
OHP (week 1 late): 45x10, 120x5, 140x5, 160x2 (damn it!), 95x16. Didnāt have it tonight
3 different curls ez/alt/preacher: some x a few
Standing 1 arm fat man rows: 2x15
Hanging leg raises 2x10
This guy got in the gym. He didnāt rack the weights. Also watch MFP. It freaks out some times.
1-19-18
Morning Weight 230
9pm
DL: 135x10, 245x5, 295x3, 335x3, 375x6 (PR), 185x20
BP: 45x10, 135x10, 150x3, 170x3, 190x6 (PR), 95X20
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2-5-18
Morning weight 228
Calories: 1,600
P:f:c: 185-54-72
Friend had a knee issue thatās finally healing up. Wanted to work up on squats a bit and test it out.
Squats: barx10, 135x5, 225x5, 275x1, 295x1, 315x1, 345x1, 385x1, 405x0,0 damn, 225x15
Think upper back was the limiting factor. Legs and lower back were fine. Friend was recording reps on the white board:
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02-07-18
Calories: 1,660
P-f-c: 114-54-137
Bench: Barx10, 135x5, 185x2,2, 205x1, 225x1, 135x20
B/t bench sets SS of
Band pull aparts 5x10
Band face pulls 5x10
Band curls 5x10
Pull ups 1,1,1,.5,1,.5,.5 (really bad at these since I got fat and hurt my shoulder. Considering doing them every single time I train until I can do better)
DB Row: 40# L=50, R=50
Pushups: 20
Done
2-11-18
Superset with 1.5 minute rest while other guy lifts
OHP: 95lbs 8x10
Squat: 185lbs 8x10
Felt sick and didnāt finish the 10x10. Have an awful head cold now. Damn volume gave me a virus lol.
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Friend shouldāve been recording vids of the sets on a phone
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8-22-18
1214 cals
C-f-p: 20-65-138
With all that talk about HIT and Jones thought Iād try an old Ken Leistner workout I had lying around. Done with as little rest as possible. Only as long as it took to put plates on. A few warm ups omitted. Took 28 minutes.
Squats 225x25
Pullover 45x30
OHP 95x20
EZ Curls 30x35
BB Shrugs 135x12 switching to db shrugs next time. OUCH.
RDL 135x25
Dips 10 lol
Pull ups .5 then negsā¦ Just terrible.
Didnāt die, only hyperventalated for about a minute after RDLās.
2 Likes
8-25-18
226.5lbs (down 9 since Jan 1)
Calories: 1,202
C-f-p: 5-61-145
Training 8:30pm took 35min 47sec. Spent 3 minutes looking for my EZ curl bar, it had rolled under the bench lmao. Still trying to do full ROM, controlled slow-ish reps and as little rest as possible.
Squats: 225x30 bump weight up next time
EZ bar Pullovers: 55x15. Tough not to engage triceps, did them as slow and perfect as possible.
RDL: 135x30 for some reason this is the most taxing lift on the lungs and heart rate despite being so light. Going to move it back to the end of the workout.
OHP 95x15. Worse than last time, all I had atm.
DB Row: 60# R=20, L=20 Just gassed at this point.
Dips: BWx15 some ground slow.
EZ bar Curls 40x20.
Felt light headed and dizzy/cold sweat for about 30 minutes after this workout. Urine had 3x the keto smell more than usual. Starting to remember why I quit training this way. I was a wuss about it before, after a few weeks. Gonna keep it up this time. Also I hate cutting weight.
03-01-18
Morning weight: 222.4
Training 5:14am fasted with coffee and water
Squat: 45x10, 135x5, 235x20 (really grindy today)
OHP: 45x10, 100x15 (just flew up, felt good)
DB Row: 60# R=25, L=25
Dips: 10, 10 (I know 2 sets, may Jones haunt me)
EZ Curls: 45x25
RDL: 145x25
Fasted morning training, couldāve gone better. Took 36:49, moving slow in the morning. Squats felt heavy even just the bar. Dropped pullover, I think Iām doing them wrong even with light weight. They end up being bastardized 1/4 rep skull crushers.
3-8-18
Morning weight: 220.2
Calories: 1,201
C/f/p = 6/65/143
Workout 8:08PM took 21min 10sec
Dips BWX20
dead stop (meadows) db rows: 60# Lx25, Rx25 thanks @brady888. These were great, hit right in the lats.
OHP 100x16
Curls 45x20
Squats 235x15
Ran outta time with kids and interview tomorrow so iron time. Only 3 more weeks of big deficit. Then I get some carbs back slow.
03-13-18
Morning weight 219
Calories: 1,295
C/f/p: 26/55/175
Thought Iād try some bodybuilding type work for a while, since Iāve never trained that way before. Kept rest to 60 seconds. Starting with arm day, cuz theyāre small.
EZ Curls: 20x20, 30x20, 40x20, 50x15,13
EZ Tricep ext standing: 20x20, 30x20, 40x20, 50x15,10
Alt DB Incline Seated Curls: 10āsx20, 20āsx20, 20, 15, 20
CGBP 45x20, 65x20, 85x20 ran outta time, need to lift in the mornings when I donāt have obligations
@BrickHead @The_Mighty_Stu @robstein @EyeDentist
Is it 10 sets per body part or 15 thatās considered āenough workā? Provided youāre busting your butt of course. I canāt remember.
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1200-1300cals/day @215+! Damn! How long have you been at that defecit?
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PSMF since 2/15. I was 235 at Christmas and 233 on Jan 1. I have a million excuses for why I got up to 235lbs (40" waist), but there is no excuse.
Goal 1 with this cut is my triglyceride number. Iāve always had perfect blood lipids and health markers, they even improved 5 years ago when we started eating āPrimalā 90% of the time (no grains, legumes, vegetable oils or sugars). Well in 2017 my trigs went from 65 to 239. Maybe it was too many bourbons, maybe it was the stress of laying dozens of people off and liquidating a business, maybe itās being fat. Either way that shit will not fly. My entire family dies prematurely of lifestyle diseases, and I have the knowledge to avoid it. I just need to actually apply it.
Goal 2 of this cut is to get under 200lbs in 2018. Iām fully aware that PSMFās are usually counter productive muscle wise and usually leave you just a āsmaller version of your un-aesthetic selfā.
Iām going to reverse diet out of this one adding 50 calories/week, so I should be in a deficit for most of 2018. The reason for the bodybuilding training is twofold.
- Thought Iād embrace the vanity for 6 months to a year and see if I like it.
- Trying to hack my carb tolerance with the reverse diet. If Iām doing more glycogen depleting workouts, hopefully I can shuttle incoming carbs where they belong (muscle) as opposed to my fat ass (or floating through my bloodstream after the liver converts them to triglycerides).
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