Goals: Let’s start small. Something I am not good at is setting small goals that lead to the bigger picture. I tend to get too far ahead of myself.
January: Lose 6 pounds. The first month is usually the best month, so I’d like to shoot for more than 1lb/week.
I started calorie counting again at the end of last year. Eating like a child, counted everything I ate, I was 2400-2700/day. This was a weight gain path, but it gave me an idea of a starting point.
I am currently cutting at 2000 cals/day. I want to drop as little as possible and give myself more room to maneuver. Usually, I go straight to 1400ish and end up with nowhere to go in a month. I’ll weigh each week and adjust from there.
DB Chest Complex
Close grip chest press, chest fly, tricep ext
2 x 10ea, x 15
10 minute walk, 3.5mph, 2% incline
Adding walking to the end of the gym days. I’ll increase the time as needed, depending on how the scale and mirror go.
Dips were super difficult for some reason.
Other than that, good day with lots of muscle connection.
@anna_5588 I ate a bunch of layered grilled meat and called it cake. No baking required.
Base of steak, then a ground beef patty, topped with a over-medium egg.
Average Macros for the week
P-175
C- 115
F-80
Cals ~1900/day
Steps ~7000/day
More than I was expecting to go down, but it is the first week. Goes to show how much I was eating before that “cutting” to 2000ish calories a day actually worked.
I’ll up the daily steps and lower calories as needed, but no adjustments needed this week!
Weights and or reps still going up every session. Love to see that.
T-Bar rows are awesome, really feel them in the lats.
Walk was on a treadmill, it was snowing and icy outside. Plus Captain America was playing in the cardio cinema. Made the treadmill way more interesting.
DB Chest Complex
Close grip chest press, chest fly, tricep ext
2 x 10ea, x 15
10 minute walk, 3.5mph, 2% incline
My pecs are already sore. Reps went down from last week on incline press and OHP. Off day I guess.
Headed out for another work trip to Texas. Whichs means I get to see how many racks of ribs I can eat in five days, on company dime. Going Velocity style, protein shake for breakfast and lunch, lots of meat for dinner. WOD style hotel workouts and a lot of walking to dinner.
Weighed in early this week because of the trip. 156.6. down another 1lb. Nothing needs to change for now!
Monday, 1/15
One Arm Bandit
3 Rounds, 30lb DB for all
10 Dumbbell Snatches, Left
10 Dumbbell Overhead Lunges, Left
10 Dumbbell Snatches, Right
10 Dumbbell Overhead Lunges, Right
10 Dumbbell Power Cleans, Left
10 Dumbbell Front Squats, Left
10 Dumbbell Power Cleans, Right
10 Dumbbell Front Squats, Right
Time- 19:42
15 minute walk, 3.5mph, 2% incline
Couldn’t get the blasted DB to stay up on the OH lunges. Those were a combo of double handed and front rack. 30 ended up being perfect for everything else.
Definitely need more practice keeping things over my head.
The conditioning looked easy. Felt okay for 2 rounds. Pukey feeling after round 3. Rounds 4-5 involved a lot of coming up for air breaks and trying not to lose last night’s dinner. The front squats were the worst.
Speaking of last night’s dinner. Split a crab artichoke dip with a coworker and then got myself a 14oz New York Strip. I thought I could grill a mean steak. That was until I tried one in TX.
After polishing off the entire thing, I realized I should have gone for the 22oz Ribeye. After a 10 minute walk back to the hotel and answerimg a few emails, my stomach agreed that I had made a made a mistake and started growling. That’s just silly.
“TTTTD7” WOD
All w/ 30lb DB
50 Alternating Dumbbell Power Snatches
100 foot Single Arm Overhead Dumbbell Walking Lunges
40 DB OH Squats (alternate every 10 reps)
75 foot Single Arm OH DB Walking Lunges
30 Dumbbell Hang Clean-and-Jerks (alternate every 5 reps)
50 foot Single Arm OH DB Walking Lunges
20 Alternating Dumbbell Squat Cleans
25 foot Single Arm OH DB Walking Lunges
10 Alternating Dumbbell Squat Snatches
Time- 24:16
15 minute walk, 3.5 mph, 4%
Full disclosure, a lot of the single arm OH rx ended up in both of my hands, or single front rack. Shoulders and all the little stabilizers gave up the ghost after a few reps.
But hey, I definitely got more overhead practice!
Once again, after the first snatches, I was in a shortage of air. Funny, I am 4,000ft lower here. It should be like breathing soup.
Dinner last night was a half rack of pork ribs and a thick slice of brisket. Guessing a little over 1lb of meat. Perfect.
Then a walk back to the hotel left me at 12k steps for the day.
Had a funny moment with my coworker. The class was making a dinner reservation at a fancy steakhouse for later this week. Both my coworker and I decided to go.
Well this steakhouse has some famous, supposedly huge, pork chop. Everyone said you can expect leftovers. I told my coworker I could probably eat that pork chop in one sitting. Her reply: “If anyone can it’s you. Between bbq and steakhouses, I have seen how much meat you can put away. And you are still so tiny!”
In the T-Nation neck of the internet, “tiny” isn’t usually a compliment. Girl to girl, I am absolutely going to take it as one!
Guess I need to not disappoint and put away a giant pork chop. Oh darn.
