Bench: 5 sets of 170 x 3
Squat: 5 sets of 220 (eh, lets make this 225) x 3
Pullups: sets of 8
Tricep pushdown 4 sets of 65 x 8
KB swings: 4 sets of 88lb x 20 (I might as well move up in weight so its more of a workout without having to go super high reps (its honestly just boring/time consuming)
OHP/Deadlift/S2
OHP- 5 sets of 90 x 3
Deadlift- 5 sets of 245 x 3
Dips- 4 sets of +10 lbs x 8
BB curl- 4 sets of 70 x 8
Lunges 97.5 total (so, 100lbs) 50lb DBs x 8
Got my food inā¦ somehow. Not many options. Hope we go to the store soon. Il be spending some of my money on meat.
Days total: 3795 Kcal, 201g fat, 266g carbs, 216g protein.
I need to lock in and secure some income in the near future. I have a box of ceramic mugs with sports logos I can make into keychains easily. Thatās some quick cash if I sell them all
I think I want to try rice bucket hand training. I wanted to do it awhile ago, and my brother said he would get me the rice. Well, he never got me the rice. So im going to ask him again.
I definitely want to help strengthen my hand tendons/ligaments/small muscles, make them ābulletproofā as they say.
If I decide to ācutā slightly during operator, will that benefit me really? Other than having more defined abs? I mean, I will get more agile I assume since their less dead weight, but, I donāt know if It will even be a goal to lose fat during then. I need to gain muscle and strength as much as I can at my age (its finally really clicked), and then EVENTUALLY I can cut down. Having abs is nice, but its just rectangles. And its not like they disappear, they are just under fat.
And I know that due to the way operator is set up, fat loss isnāt very difficult. Its not focusing on mass, but strength.
To summarize, would slightly cutting during operator negatively effect muscle/strength gains?
I think it might. Even if it doesnātā¦ Iām not cutting anytime soon. I donāt feel dependent on having abs anymore, Iām over it for the most part.
Itās going to happen organically. You wonāt need as much food to recover from the training, so youāll eat less, so youāll lose weight. That is what is happening to me.
I put off todayās workout to tomorrow because I didnāt want to walk in the snow (plus my brother wasnāt going to take me, he was too tired).
I CANāT FINISH IT TOMORROW. I HAVE THE COLLEGE THING SO I ONLY HAVE 30 MINUTES! AGHHHH
I might be able to get in my main sets in. MAYBE. So stupid. I wonāt have any time.
I could just not go, since its not required. But I donāt want to have to miss it. But, If I have toā¦ oh well.
Id rather do the workout than go to the college thing, I think. But Iām not sure. My other option is doing it Wednesday Friday and Saturdayā¦ But I canāt guarantee il be able to go.
Thoughts? I think Iāll go with skipping the college program (its just a day, after all), since that means I will secure my workout.
I feel depressed again today. And i know the exact reason why. Its from excessive prolonged stimulation of the youknow. I need to stop. I need to block certain websites. I wish I could just delete chrome off my phone. I donāt need it. Its useless for me.
And its not only from that. I have too much stimulation on here. I need to limit myself to my own threads so I donāt scroll. My one eye was getting a bit bloodshot yesterday because of it. I need to get rid of most of my screentime. I need to eat without watching videos. I need to not take hot showers.
Jan 20 2025: W9D2 Lifting today, whether itās convienent or not.
Honestly, the easiest thing to do is just to put your phone in a hard to reach place. Itās what I do when I have a bunch of stuff to get done or Iām spending way too much time on it. A good book to read is āDigital Minimalismā by Cal Newport. I found it very useful and if Iām not mistaken @Stormblessed read it too
I have lots of activities outside of my phone. That bad habit is literally the ONLY other reason I use my phone other than messaging (which since almost nobody has a real conversation with me significantly cuts down on time), camera, and gmail. Just looking at the chrome logo tempts meā¦ which is not good.
Not studying at home wonāt be an issue as I dont study (but i really shouldā¦)
I will probably do what freshyfresh said, and just hide away my phone. I also have chrome disabled, blocked with focus mode, and set the screentime limit to 0. I also have this app on my phone (for the last year i think) that makes it difficult to get to any apps. Its just a blank screen and I have it set up where I have to always go into settings to get to an app. tedious, but, It works. I rarely use my phone. Havenāt used YouTube on it in ages.
Screen time is almost all on this Chromebook. I blocked youtube, and blocked the other sources of wasted time.
Anyways; My workout today went great. Iāll update stuff in a bit after I eat.
maybe you should make that one of your goals then: to engage with more people face-to-face . . Iāve found that increasingly less youth are able to look me in the eye and have a conversation as opposed to 10 years ago
Iāve been getting better at that! Iāve been able to talk more, and its great. Im learning how to socialize finally. Today, when I was walking on the sidewalk, someone asked my how I was, and instead of me just saying āgoodā and walking on, I said āgood, how are you?ā.
Thereās other instances too. Over the course of the year Iāve gotten more social. Im happy about that. I just gotta keep progressing.
Workout:
Bench
95 x 8
115 x 5
135 x 5
155 x 3
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3
Squat
135 x 3
155 x 3
175 x 3
195 x 3
215 x 2
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
Pullups
8
8
5 1/2
5 1/2
Tricep extension
65 x 8
65 x 8
65 x 8
65 x 8
KB swing
88 x 20
88 x 20
88 x 20
88 x 20
Great workout. I narrowed my grip for pullups, to where it probably should be, and now I can do more. Glad I did that.
I might have an opportunity soon to train a friend of mine. He has some experience working out (He has a bit of muscle definition. He is in better shape then most, but he has said about having trouble gaining muscle. Hopefully this will make it easier for him to progress, since he knows about some lifting stuff.)
Will update food in a bit, but to get some numbers in I have 309 Kcal and 60g protein. Good thing we are having tacos (which means beef)
I think Iām gonna cut out Jimmy Dean sandwiches. And the other crap. They donāt have ANY nutrition.
Breakfast
3 eggs
1tsp butter
1/4 cup corn
1/4 cup kidney beans
1/4 cup rice
1 cup Greek yogurt
2/3 cup protein granola
5 raspberries
1 donut
1 cup tea
----Total: 1080 Kcal,45g fat, 90g carbs, 68g protein
Lunch
1 turkey and cheese sandwich
----Total: 501 Kcal, 21g fat, 38g carbs, 38g protein
Snack
1 Jimmy dean
4 small sandwiches
----Total: 1010 Kcal, 44g fat, 99g carbs, 48g protein
Dinner
6 oz ground beef
2 tortillas
4/3 cup milk
----Total: 732 Kcal, 34g fat, 42g carbs, 61g protein
Days total: 3323 Kcal, 144g fat, 269g carbs, 215g protein
If I LITERALLY JUST CUT OUT CRAP I WILL NOT GAIN EXCESS FAT. If I wouldnāt have eaten the donut and the Jimmy dean (just the Jimmy Dean really) I would be only 23 Kcal over.
And then I wonder why Iām gaining fatā¦
You are doing well. If you can cut out the processed foods (Jimmy Dean Sandwiches), do it.
Your physique looks well developed for your age - I was 4ā11ā and 104 pounds as a Freshman in HS. A couple rolls of baby fat and had not hit puberty yet.
Patience and discipline are very difficult as a teen. You are still developing, so give yourself some time to make changes, to figure out who and what you want to be. You have a good heart - follow it and all will work out for you.
I find a good approach is, instead of going about with restriction (āI WILL not eatā), try to find the WHY we eat these things, and see if we can address THAT. If itās simply a choice of crap or no crap, often, crap wins. If itās āsalt from cheese itz or salt from electrolytesā, we can at least have a fighting chance.
