Haha, same thing happens to me. My phone camera does not do my hill justice.
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Ha so frustrating when you look back at the photo. It felt really hard, just does not look it.
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Saturday
Hiking. Walking. Ended the day at 20k steps. 103deg. Full sun. Was medium rare by the end of the weekend.
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Wednesday
531 for Busy Guys C1W3D1
50 Band pullaparts
Squats
3 x 145
3 x 170
3 x 190
Belt Squats
2 x 10 x 45
3 x 10 x 70
-SS-
Straight Leg DL
5 x 10 x 135
2 x 60s Planks
Flew through this. The landmine attachment was occupied so I put the chain through the plates. Bumper plates. Easily could have done more weight but that is all that would fit. It took me until set 4 to realize KBs would have worked better. Not a moment of high intelligenceā¦
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The feet up makes this whole picture better!
Also, well done here!
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There is something satisfying about hanging out on a red rock cliff, made me want to put my feet up!
Thank you!
Thursday
Pwns adapted Last Sand Castle
8 rnds, 45lb bag
25yd bag carry
6 clean and presso
25yd bag carry
10 bag swings
Finished off with a 10 minute bag carry.
I have been slacking on conditioning this week. Came back from the last trip feeling thrashed, so I was being pretty lazy. This went well, after the first couple of rounds when everything warmed up.
5 Likes
Friday
531 for Busy Guys C1W3D2
100 band pullaparts
Bench Press
3 x 95
3 x 105
3 x 120
Incline DB Press
5 x 10 x 35
DB rows
5 x 10 x 35
Hammer Curls
5 x 10 x 15
Conditioning finisher:
3 rounds:
60s assult bike
60s KBS
Bench felt solid. Assistance was done in a circuit, that burned. Had about 10 minutes before I needed to head to work so I added the bit of conditioning at the end. Round 1 wasnāt bad, by round 3 I was sweating and breathing like a freight train. Tried to hold at least 300 watts on the bikeā¦ Came close, but ducked under randomly.
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Weigh-in update:
157.2 today
Up 0.6 from 156.6 on 6/5
Not exactly the direction I am shooting for. Still seeing slight improvements in the mirror, so hoping this is an anomaly.
Food accountability averages:
June 6 - 12
Cals 1600
P 130
C 130
F 60
Cals 1700
P 130
C 140
F 72
Protein is still a bit low and carbs are easily where those calories could come from. I am working on this weekās meal plan, which gives me a place to start. I did not hit my goal of 3 days of conditioning last week, so doing that the next two weeks will be a focus. I would rather play with my activity level before dropping calories. If hitting the conditioning doesnāt do it, Iāll adjust calories.
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Damn, you have a lot more discipline than me
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That is a matter of perspective. I struggle with keeping my daily activity up. If I hit my 7k steps goal I am doing well. Meanwhile, you are cranking out 20k+. 1700cals is doable because I sit most of the day. I pre-cook my meals for the week so I cannot eat more at meals. And I do not keep snacks around the house. I find it easier to not do something (eat in this case). At least, that is what I tell myself when cutting. We will see if I can actually get to sub 150.
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Monday
531 for Busy Guys C1W4D1
100 band pullaparts
Trap Bar Deadlifts
3 x 150
3 x 170
3 x 190
Hip Thrusters
5 x 10 x 155
Good mornings
5 x 10 x 85
Hanging knee raises
3 x 10
I kind of want to call this day phat ass day. I have been going to the gym location with the trap bar lately, I like trap deads so much more. Minimal thought, just pull. Feeling quite good today. Slowly working the weight up on the good mornings as I feel better about the form.
7 Likes
Wednesday
Found myself with 10 extra minutes before work so:
7rds, 45# sandbag:
7 front squats
5 clean and press
Parents came up for a visit last night. Hubby and I took them out for indian food. A lot of tandoori chicken, butter chicken and naan bread was consumed. Not exactly on diet.
We went for a walk after my parents left, finished out the day with 11k steps.
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Mediterranean food, now Indian foodā¦ love it! Think we have similar tastes (haha) in cuisine.
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Yes. All of this please.
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Badum ba psh! That was supposed to be the drum line after a jokeā¦
I love food with unique flavor profiles and spices!
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I should have taken a picture of the spread, at least one sense could have been shared.
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Wednesday PM
531 for Busy Guys C1W4D2
100 band pullaparts
OH Press
Bar x 10
3 x 70
3 x 85 (was supposed to be 80, but the 5ās were taken)
3 x 90
Assisted dips
5 x 10
Assisted pullups
30
Pullups
20
Many sets x few reps
Hammer curls
3 x 12 x 15
Max pullups per set is still 4, hoping these will start going up with the fat loss. Everything else went well. 3rd rep on the press top set was a little grindy.
Speaking of pullups. My oldest niece reached out to me about a workout program that will help her build upper body strength. She wants to get into the Air Force Academy and needs to pass the fitness test. Her goal is 8 pull ups and 50 push ups. She currently cannot do a single pull up and only and handful of pushups. I feel under qualifed to offer her any kind of coaching, but also flattered that my mom told her to reach out because āI know what I am doingā. She has about a year to prepare.
I am having her start with a bodyweight circuit 3x a week. I hope she takes it seriously, I enjoy it if she became a monster.
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Thursday
2.25 mile walk w/ 25lb pack.
Beautiful morning. 70, sunny, slight breeze. I was throughly enjoying myself.
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Iāve always had sucess with these movements using variations on ādo lots of submaximal repsā. At the time, iām always convinced iāve found the one true rep scheme, but they all work, it just boils down to doing lots of them. And if you canāt do a pull up; hang.
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