It’s these fancy things
And my poor spelling. It is supposed to be “Bayesian”. We’ll pretend it was auto correct 
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oooh very fancy
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I just got Dan Johns “Can we go” and after reading the first 5 chapters, it might be a great buy if you are going to pursue this!
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Wednesday 10/1
5/3/1 for Bodybuilding, W3D3
BB RDL
65 x5
95 x5
145 x3
165 x5
175 x3
175 x3+ (5)
Hip Thrust
3 x 15 x m+110
Roger Squat
4x12xm+60
Leg Curls
2x15x70, 15x60
Abductor
3x15x85
Lateral Raise
10x10, 10x15
+30 minutes stair climber
A few weights were a bit shaky today. Had to drop a couple of things to get the reps. RDLs switched to BB, the DB setup was getting annoying.
Weight: 134.2, -3.2lbs from last week.
I trained less and ate more in the last two weeks and have had the biggest weight drop. It’s almost like 1200 calories makes my body shut down instead of drop fat. Hm. Riding the last two weeks of this cut out at 1500 cals. Sorry, not sorry, coach. 1200 calories is for toddlers.
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It’s almost like 1200 calories makes my body shut down instead of drop fat. Hm.
That’s exactly what it does. People scream “CICO”, but often don’t take into account that manipulating CI will ALSO manipulate CO. And performance athletes need to eat to perform.
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Experiencing the CO part for sure. I have more energy and desire to move, and that’s the conscious part. Much of the deficit was like being eroded by naturally moving less, even little things, like less fidgeting. Not that I need to tell you that. Even trying to meet a cardio and step count doesn’t make up for your body flat out saying no to moving.
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Read the intro/sample on Amazon, looks right up my alley, thanks for the suggestion!
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Anytime! In reality, I can’t take the credit since @T3hPwnisher just recommended it to me!
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Thursday 10/2
5/3/1 for Bodybuilding, W3D4
Rogers Chest Supported Row
(Weight added to machine)
140 x5
150 x5
160 x3
170 x5
180 x3
190 x1+ (4)
Wide Grip Lat Pulldown
3x15x80
Straight Arm Lat Pull Down
3x10x30, 2x10x25
Close Grip Bench Press
3x15x80
Machine Tri Pushdown
3x15x40
Conditioning/HIIT-
4 Rounds, 70lb BB, 30DBs
12 BB Reverse Lunges
12 Back Squats
12 DB Push Press
1:00 Assault Bike
- 15 minutes LISS spin bike
Gym got a new row machine. Like all of Rogers machines, it’s absolutely amazing. I like that the gym owner has a spending problem.
That conditioning WOD is a smoke show. I’m so sore this week.
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Friday 10/3
Hilly Farklek Run
3.5 miles, 35:18
Same route as last week, but counter clockwise this time. Kicked my butt again. I do love Friday RUNch breaks though, I didn’t know Fridays could get better!
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SHOCKER!! lol
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I can almost hear you cringing every time I make a comment about my bodybuilder-ish meal plan! They work, but for people far more disciplined than I.
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Bah, it’s not about discipline. There’s a prize at the end of the rope and a light at the end of the tunnel for a bodybuilder plan, which is also to say, it’s finite. If I tell you to stick your hand in an ice bucket and hold it there for as long as you can, you may go 30 seconds and withdraw. If I tell you that if you make it a minute I’ll give you 5 million dollars, I bet you’ll manage…and also give yourself some nerve damage along the way.
Somewhere along the way, bodybuilding became less about physical culture and more about being a walking science experiment. The “health” aspect of it got lost. So many of those folks that engage in those diets end up doing some real damage to themselves along the way AND tend to experience some real negatives on the rebound from them. A sustainable, slow and reasonable approach will always beat out the fast and flashy stuff.
Dan John has talked about how he’s lost a pound a month for the past 48 months. Have there been people that have lost that much weight in ONE month. Sure. Have they kept it off for the 4 years Dan has? Nope: they tend to come back on New Years even heavier than last time.
You’ve got tons of discipline. You’ve run an ultramarathon. You can’t out-discipline biology: you can simply deny it until it wins.
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Sunday 10/4
Long Run
So the night before this hubby and I went to our favorite Italian place. They house make pasta, marinara, pastries, all local farm to table. It’s expensive and some of the best quality food I’ve had at a restaurant.
We shared a roasted veg marinara fusilli and meatballs. Followed up with a banana cake for me and a sweet brioche bun for him, with a maple latte to share.
Anyway, this is relevant because I’m pretty sure it had rocket fuel in it, look at that pace and heart rate! It was a flat route, but still!
(Last week’s was 11:02/mi at 135av for reference)
I stopped my watch to grab a drink and it ended the recording. Which means I definitely didn’t keep running another 2.5 miles after this that wasn’t on plan… If Garmin didn’t see it, it didn’t happen.
Sunday 10/5
5/3/1 for Bodybuilding, W4D1
Leg Press
95 x5
120 x5
140 x3
150 x5
175 x5
195 x5+ (11)
Hack Squat
4x12xm+25
Leg Curls
2x10x70
Leg Extensions
4x12x80
Hip Adductor
3x15x80
Rear Delt Cable Fly
3x15x10
+35 minutes LISS stairclimber
High gravity day. I’m glad week 3 backs off on the weight slightly, I needed it. Hack squats in particular were a fight, there were some grindy reps in there.
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This is the gem. I’m down 30lbs from January 2024. Has it taken 22 months? Sure. But it’s stayed off. There have been surplus cycles that bump it up a bit too, and even then, I don’t creep up much. Pounds added during that I am confident in saying it’s almost all lean mass. I get so focused on what I am doing day to day, when really, I need to zoom out and appreciate the progress.
I like the idea of starting each year one pound lighter than the last, I think I remember that being in a Dan John blog post somewhere.
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love this Pwn. If people ask me why I go to the gym, in future I will say I am denying biology.
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Tuesday 10/6
Interval Run
10:00 jog
3 x 400m - 1:45, 1:48, 1:46
10:00 jog
3.15mi, 32:41
Track was all locked up, even at 430am. School being in session is cramping my style. All well, I have a gps watch for times like this. Felt a bit slow, and I was a couple seconds slower than last week. I guess my rocket fuel pasta has worn off.
Later
30 minute “Bootcamp HIIT” class
This was part of a job interview to be an instructor at a boot camp fitness place. Not my scene. Maybe a CrossFit place would be a bit more of my people. This was.. slow paced for me.
Maybe I’ll just chronicle my training on the Gram and get people to coach and sponsors that way. I’ve never posted on Instagram, I’m really bad at being a millennial. I find that thought kind of cringey.
Even later
5/3/1 for Bodybuilding, W4D2
SM Incline Bench Press (m+weight for all)
35x5
45x5
50x3
55x5
60x5
70x5+ (7)
Pec Deck (cables were busy)
10 x 50, 10, 10 x 40
Seated OH Press
4x12xm+55
Lateral Raise
3x15x12
Bilaysian Cable Curl
3x15x17
Preacher Curl
2x10x35
Conditioning:
2 Rounds, 60lb BB
10 RDL
10 Bent Over Row
10 Hang Power Cleans
10 Push Press
10 Lunges
10 Cal Bike
High gravity is sticking around. Maybe the HIIT clas right before did wear me out a bit. It felt more like a warm up.
Glad I got this in though. Joined hubby for his last few sets and did the rest of the session while he did cardio.
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Tuesday
Moderate Run
3 miles, 32:40
Tried my hand a run-commuting. Had to drop of my car to get a couple bits worked on, so I brought provisions to run home.
Running in my Camelpack with clothes, coffee mug and an empty water jug is not nearly as fun as my hydration vest.
Might do it again sometime, but I would need to keep a stash of things at work.
Edit:
Getting registrations locked in the day they open. I’m only a little excited!
These are both intended as long runs/time up races for my 2026 training block. The big race is in July, that registration doesn’t open until December.
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Thursday 10/9
5/3/1 for Bodybuilding, W4D3
BB RDL
75 x5
95 x5
110 x3
120 x5
135 x5
155 x5+ (11)
Hip Thrust
15, 15, 16 x m+100
Roger Squat
12, 12, 12, 17 x m+50
Leg Curls
2x15x70, 16 x60
Abductor
15, 15, 17 x80
Lateral Raise
12, 12 x15
+30 minutes elliptical
Felt fantastic, gravity has returned to normal. Just about tripped over my own stiff legs going up the stairs to the elliptical.
Cut is officially over, which means it’s time to go to failure folks. Last set is a failure set on everything. Running the rest of the program that way then I’ll be picking something else.
Speaking of, anyone have any program suggestions for a lower body/glute focused program? Thinking of minimal dose on upper to maintain, 30ish sets per week on legs. I feel like they aren’t loosing anymore fat, so putting some muscle on them will the key there. Plus, it will help with running.
Currently looking at Jeff Nippards Women’s Glute Hypertrophy, Strong Curves, etc. or, I might have Grok build me a program. I’d like a little more conditioning/CrossFit type workouts than pure Bodybuilding.
Ended cut at 135, total of -7.8lbs in 14 weeks. 0.5lb per week isn’t bad for being this lean.
Hubby accidentally snapped a picture when I was walking back toward him. Can I just say how much better I look in motion? Quad tan lines and all
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A few months ago I won a free 2-week membership to FitBody Boot Camp and your, “It felt more like a warm up”, was my exact thought. I went twice and I was like, waste of my time… We are wired different. lol
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