No problem. You can: just for fewer sets.
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Did my workout. Worked up to an OHP of 85lbs for 3 reps. Better than it used to be I think, but still not great. Should Bench be nearly twice the amount of weight as Overhead press? Is that proportional?
I tried front squats. I just donât have enough flexibility to do it I donât think. I have to work on that.
So this next cycle I will just be replacing bench with Overhead Press, thatâs it.
I could not find a weight belt at the gym so I had to use a 25lb soft medicine ball thing and held it between my legs. Knees hate that.
Didnât get around to do my assistance work. Oh well. Il do a bit of something in a little bit.
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Dinner:
2.5 cups spaghetti
3 oz sausage
1/4 cup sauce
----Total: 855 Kcal, 31g fat, 106g carbs, 34g protein
Including the chicken wing I had earlier, I need 208 Kcal and 60g protein. Well Im not gonna be able to do that physically. Gonna have some canned tuna.
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For it being your first time pressing, donât sweat proportionality. Youâre still learning the movement. Youâve not neurological growth ahead.
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I have done it before actually, its just been a few months. When I did more of bodybuilding type workouts I would do it. I donât think it was super often though, I forget since its been so long.
October 5 W6D7 Rest day
End of the first cycle of Operator+black.
I got to play my clarinet. I can play hot cross buns, Mary had a little lamb, and part of joy to the world.
Breakfast:
1 can beans
3 mini sausages links
2 eggs
1 cup milk
----Total: 827 Kcal, 34g fat, 81g carbs, 50g protein
Need to clean the shower today then I will be done with my chores.
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Had a crappy snack. Not eating poptarts again. They are disgusting and overly sugary.
Chocolate poptart
370 Kcal, 9g fat, 69 carbs, 4g protein
Was practicing the Clarinet more. I like it. I figured out how to do a jazzy sounding thing with it which is cool. I need to learn the notes though.
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Lunch:
1 fried chicken breast
1 fried chicken wing
2 fried corn nuggets
3 pierogies
1 lime
----Total: 833 Kcal, 40g fat, 67g carbs, 52g protein
Need 970 Kcal and 94g protein. I regret eating that poptart.
Was watching some old SpongeBob episodes. Wow didnât realize there was some less kid-friendly humor (or maybe my mind is just too dirtyâŠ).
My back has been hurting. When I breathe in super deep it hurts on the right side, at the level of my shoulder blade, hurting in the area of the trap. Its not the trapezius itself though, its below that (I think?), or just near it? When I twist to the right and then bend my back to the right I feel it. When a curve my back forward and breathe in I feel it. Any ideas what may have caused this? And/or anything to help?
Also a kid from school (I didnât personally know him, but I had heard of him and I know his face) died this weekend. So thatâs sad he died.
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Dinner (plus pumpkin bread I had earlier)
Kielbasa, rice-a-roni, kidney beans, and peas thing
1 strawberry ensure
1 slice pumpkin bread
----Total: 1080 Kcal, 34g fat, 157g carbs, 36g protein
Days total: 3110 Kcal, 117g fat, 373g carbs, 142g protein
UGH. Im going to start marking down foods with a marker that I can eat, so If I donât see the symbol, I cant eat it. I need to start going back to just eating as much protein as I can get in before I allow myself to eat other stuff.
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Oct 6 2025 W7D1 Strength
For the lifts Iâm adding weight to, do I add it to the weights l lifted last week, or do I add it to the 1rm and then calculate from there?
Time for breakfast
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You up the maxes and calculate based off the increased maxes.
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I thought so. I had actually just checked the book on the bus and I found it. Thanks anyways though.
Will update todays everything after my food
Breakfast:
2 eggs
2 slices muenster cheese
3 oz ham
3/2 cup honeycomb cereal
1.25 cup milk
----Total: 706 Kcal, 37g fat, 48g carbs, 48g protein
Workout:
OHP
45 x 3
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5
Pullups- bodyweight
5
5
5
5
5
Squat:
95 x 8
115 x 5
135 x 5
160 x 5
160 x 5
160 x 5
160 x 5
160 z 5
Assistance
5 archer pushups
10 side squats
15 facepulls 40lb
20 scapular pullups
20 trap bar shrugs 155 lbs
20 front barbell shrugs 155 lbs
20 back barbell shrugs 155lb
5lb plate neck curls x 15
5lb plate rev neck curls x 15
5lb plate side neck curls x 15 each side
Good workout. I decided I wanted to start doing some neck exercises, it is probably advantageous to have a thick strong neck than a thin pencil neck. I donât care if it means I look âworseâ according to the worldâs âbeautyâ standard. Screw what the world thinks, what do they know anyways?
Snack:
1 ensure
----Total: 220 Kcal, 6g fat, 32g carbs, 9g protein
Yeah, I would have wanted to use a protein shake but that protein powder really messes my stomach up, which makes me not want to eat, which leads me to not getting my protein in really. Probably going to atleast get the ensure max protein.
Lunch
1 wrap with turkey bacon cheese lettuce tomato
1 juice box
----Total: 530 Kcal, 20g fat, 60g carbs, 27g protein
Snack:
1 fried chicken thigh
1 fried chicken wing
1 lime
1 cup honeycomb cereal
----Total: 507 Kcal, 26g fat, 41g carbs, 30g protein
Need 1038 Kcal and 87g protein still. Were having ground beef bbq for dinner, one of my favorites. Good source of protein too.
Time for homework. only 27 questions for math today. I think they should be easy since weâre just doing a bit of stuff with imaginary/complex numbers.
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Dinner:
3/4 cup beef bbq
1/4 cup shredded cheddar
3 hamburger buns
a few chips
----Total: 1001 Kcal, 41g fat, 109g carbs, 51g protein
Days total: 2964 Kcal, 129g fat, 290g carbs, 164g protein
sigh not enough again. Well, its still atleast 1g per pound bodyweight so its ok.
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I am NOT confident in the state of the US economy. I wonder if it will make it through the winter. So I am probably going to allocate alot of free time into crocheting clothing/ stuff to keep warm in the upcoming cold seasons.
Tuesday, the Seventh of October, in the year of our Lord Two Thousand and Twenty Five
The Second day of the Seventh week
This day shall be a long one
The Nutrition of the first meal of this day;
Two eggs
One quarter of a cup cheese
One half of a cup of oats
One cup of whole milk
One apple
----The Sum: Six Hundred and Fifty Calories, Twenty Nine grams of Fat, Sixty Six grams of Carbohydrates, and Thirty Two grams of protein
The Nutrition of the second meal of this day:
One tortilla, with meats Italian, cheese, tomato, and lettuce
One box of mixed juice
----The Sum: Five Hundred and Forty Four Calories, Twenty Four grams of Fat, Fifty Three grams of Carbohydrates, and Twenty Six grams of Protein
The Nutrition of the third, or the final as it were, meal of this day:
Eight ounces of chicken breast
One quarter cup of butter beans
One quarter cup of buttered spinach
One and one quarter cup of buttered noodles
One fried chicken wing
One and one Half cup of Honeycomb cereal
One bottle of Strawberry Ensure
One bag of âCheese-itsâ
---- The Sum: One Thousand, Four hundred and Eighty Five Calories, Fifty Two grams of Fat, One hundred and Forty Four Carbohydrates, and One hundred and Eight grams of Protein
The sum of this day: Two Thousand, Six hundred and Seventy Eight Calories, One hundred and six grams of Fat, Two hundred and Sixty Four grams of carbohydrates, and One hundred and Sixty Six grams of protein
'Twas a splendid day this day. Much work had been accomplished, including myself having done approximately one half of the front panel of a crocheted sweater.
What do you think of this new style in which I type? Is it ye old enough?
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The 8th day in the month of October, in the year of our Lord 2025
Week 7 Day 3, Strength (and yesterdayâs cardio)
Im going to stay afterschool and do the 50 Kcal bike challenge again.
I really need to get back on track with my cardio, Iâve been slacking and I think I feel thicker.
Time for breakfast
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Todays dietary consumption:
Breakfast:
2 eggs
1/4 cup shredded cheese
1 banana
1/2 cup oats
1 cup milk
----Total: 645 Kcal, 29g fat, 64g carbs, 33g protein
Workout:
OHP
45 x 5
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5
Pullups
5
5
5
5
5
Squats
95 x 5
115 x 5
135 x 5
160 x 5
160 x ⊠6 (I wasnât paying attention and when I went down I realized I was on the sixth rep⊠which I shouldnât be doing)
160 x 5
160 x 5
160 x 5
Assistance:
5 archer pushups
10 side squats
Forearm curls (1 high 3 low)
Rev Forearm curls (2 low)
24 second deadhang
15lb dumbbell forearm rotation x 12 reps each side
Snack:
1 ensure
----Total: 220 Kcal, 6g fat, 32g carbs, 9g protein
Lunch:
1 wrap with chicken lettuce cheese tomato
1 juice box
----Total: 555 Kcal, 23g fat, 53g carbs, 31g protein
HIC workout
50 Kcal bike challenge: I was going for a record and didnât get it, I actually stopped a bit early (had like 6-8 calories left). It was more difficult today⊠Not fully sure why. Probably some good reason.
Did a bit of goofing around, such as
30lb DB curls x 3
50lb tricep extensions x 8
Deadlift 135 x 3
Deadlift 185 x 3
Deadlift 225 x 2 (just for fun, this hurt my lower back a bit though, I felt my form wasnât ideal for these, so I only did 2. I want to get back up with deadlift. I think I will implement them on Fridayâs workout. )
1 pullup
A bit of Elliptical and rowing
The bus ride home was annoying. Im growing unfond of the Spaniards (as a collect group, not the individuals). Mostly just the âgangsterâ and the âcoolâ(the idiots and wh0re-y girls). They talk so loud in their Spanish and are singing these stupid songs from their TikTok or whatever. Luckily about 6 of them got off at the same stop so thatâs nice. Im not against the Spanish people who are nice and donât really have that much drama, and dress respectable.
Snack:
1 slice pumpkin bread
1 cup milk
1/2 cup beef bbq
3 Homemade medieval style oatcakes
----Total: 826 Kcal, 35g fat, 94g carbs, 35g protein
Need 753 Kcal and 92g protein. We are having pizza for dinner⊠ugh.
Dinner:
3 slices of bacon with pizza (there were way too many bacon bits topped on it)
----Total: 691 Kcal, 30g fat, 72g carbs, 33g protein
Need 63 Kcal and 39g protein⊠well no hope in getting all protein.
Days total: 2937 Kcal, 124g fat, 315g carbs, 141g protein
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These are the best kinds of reps: so strong you donât even notice.
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The Ninth day, in the month of October, in the year of our Lord 2025
The fourth day of the seventh week.
Since I have a long day today, no time really for a workout. No matter. Tomorrow I can do the workout.
Time for breakfast, and the start of this day.
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