Beef's journal

[iEatBeef]

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Been over a month since last pics (new pics attached). On week 9 of a 12 week plan and have not missed a lift. Joined a slightly more expensive gym and have been able to really focus on lifting intensity. The higher price point means less people and not so much crowding on machines, benches, etc. New gym also has a roof-top pool with sun deck...so bonus on that.

Been struggling with cravings recently and have let a little too many calories in. Got down to 176 then bounced up to 184 again. Back down this week after getting consistent again. I am in this for the long haul and am continuing to push myself through.

Won't measure BF again until late April or early May, but pasting in trend data below.

Feb 2014
19.9% BF
185# (my home scale says 181#)
148# lean body mass
37# body fat mass

Nov 2013
21.6% BF
185#
145# lean body mass
40# body fat mass

Sept 2013
22.9% BF
184#
142# lean body mass
42# body fat mass

July 2013
25.3% BF
189#
141# lean body mass
47# body fat mass

June 2013
26.5% BF
196#
144# lean body mass
52# body fat mass

[iEatBeef]

Checking into this journal. Hitting week 12 of 12 this Monday. Scale is back up a little at 181 and is due to my lack of diet consistency. My goal was 1800 - 1900 cals daily and I was more in the range of 1900 - 2500 daily for the past few weeks. Lifts are as strong as ever with the extra calories in the mix, so I am not complaining. But my goal has been fat loss and I have not gotten to where I want when I look in the mirror.

Looking forward to finishing the program and taking a week off. Not sure what my next move will be. I want to assess after some rest. I do know that I am going to renew my focus on fat loss, just not sure what lifting program I want to try next.

I feel good about what I have learned in the past 11 weeks, both about lifting and about myself. This is the first time in my life that I have gotten this far with a lifting program. While my diet was/is not perfect, I have come a long way in the nutrition dept. It was all about reading, trying, failing, and trying again. The folks on these BB forums have been tremendously helpful. Can't wait to start the next phase.

Here's to the past 11 weeks and to closing out strong on week 12.

[iEatBeef]

Given the repeated endorsements on the forums I'm going to try the Allpro program. I threw the attached spreadsheet together as my starting point.

Book2.xlsx

[iEatBeef]

Here's my first day of AllPro. Had to make some first day adjustments on the fly, e.g., tried to start with bench of 205, which was a little ambitious.. Also had to drop weight on overhead press.

Weight:185#
Height: 5'6"
Goal: Cut
Macros:54g Fat, 250g Carb, 180g Pro

Barbell Squat
Set 1 : 175.0x8
Set 2 : 175.0x8
Set 3 : 175.0x8
Set 4 : 175.0x8

Barbell Bench Press
Set 1 : 185.0x8
Set 2 : 155.0x8
Set 3 : 155.0x8
Set 4 : 155.0x8

Barbell Bent Over Row
Set 1 : 135.0x8
Set 2 : 135.0x8
Set 3 : 135.0x8
Set 4 : 135.0x8

Barbell Push Press
Set 1 : 115.0x8
Set 2 : 115.0x6
Set 3 : 95.0x8
Set 4 : 95.0x7

Barbell Romanian Deadlift
Set 1 : 205.0x8
Set 2 : 205.0x8
Set 3 : 205.0x8
Set 4 : 205.0x8

Barbell Curl
Set 1 : 50.0x8
Set 2 : 50.0x8
Set 3 : 50.0x8
Set 4 : 50.0x8

Standing Calf Raises
Set 1 : 160.0x8
Set 2 : 160.0x8
Set 3 : 160.0x8
Set 4 : 160.0x8

[iEatBeef]

Here's today's lift. 10 mins of cardio ahead of this, for warm up.

Total weight lifted is 8% less than prior. Next lift is on Thu.

Barbell Squat
Set 1 : 155.0x8
Set 2 : 155.0x8
Set 3 : 155.0x8
Set 4 : 155.0x8

Barbell Bench Press
Set 1 : 135.0x8
Set 2 : 135.0x8
Set 3 : 135.0x8
Set 4 : 135.0x8

Barbell Bent Over Row
Set 1 : 135.0x8
Set 2 : 135.0x8
Set 3 : 135.0x8
Set 4 : 135.0x8

Barbell Push Press
Set 1 : 85.0x8
Set 2 : 85.0x8
Set 3 : 85.0x8
Set 4 : 85.0x8

Barbell Romanian Deadlift
Set 1 : 185.0x8
Set 2 : 185.0x8
Set 3 : 185.0x8
Set 4 : 185.0x8

Barbell Curl
Set 1 : 40.0x8
Set 2 : 40.0x8
Set 3 : 40.0x8
Set 4 : 40.0x8

Standing Calf Raises
Set 1 : 180.0x15
Set 2 : 180.0x15
Set 3 : 180.0x15
Set 4 : 180.0x15

[iEatBeef]

Day 1, week 3 of All Pro was yesterday. Already notice a positive difference in strength, most notably in my squat. Only move where I can't get all the reps is OHP. Everything else progressing.

Here's yesterday's.

Barbell Squat
Set 1 : 185x10
Set 2 : 185x10
Set 3 : 185x10
Set 4 : 185x10

Barbell Bench Press
Set 1 : 155x10
Set 2 : 155x10
Set 3 : 155x10
Set 4 : 155x10

Barbell Bent Over Row
Set 1 : 135x10
Set 2 : 135x10
Set 3 : 135x10
Set 4 : 135x10

Barbell Push Press
Set 1 : 95x10
Set 2 : 95x10
Set 3 : 95x9
Set 4 : 95x6

Barbell Romanian Deadlift
Set 1 : 205x10
Set 2 : 205x10
Set 3 : 205x10
Set 4 : 205x10

Barbell Curl
Set 1 : 60x10
Set 2 : 60x10
Set 3 : 60x10
Set 4 : 60x10

Standing Calf Raises
Set 1 : 180x15
Set 2 : 180x15
Set 3 : 180x15
Set 4 : 180x15

[iEatBeef]

No lifts now for 2-weeks due to popping out a massive hemorrhoid and needing time for that to heal. First time experiencing a big roid and and hope it's the last. Doc thinks it was most likely from the squatting heavy. His advice was to take it easy on squats until fully healed.

Sticking with pullups/pushups/dips for now. And just some light cardio on treadmill and stairs.

Sucks to have the setback but gotta keep going.

[mirroroferised]

Heal and come back stronger. I threw my lower back out at the end of August and thought I was done in terns of lifting. Lots of rest, therapy, core work, stretching and working out with a bar only for ages and I just did a 290 deadlift last Wednesday. Stick to your treatment and then back on your plan. You'll do great I'm sure. Good luck. Sounds like you're not giving up.

[iEatBeef]

Heal and come back stronger. I threw my lower back out at the end of August and thought I was done in terns of lifting. Lots of rest, therapy, core work, stretching and working out with a bar only for ages and I just did a 290 deadlift last Wednesday. Stick to your treatment and then back on your plan. You'll do great I'm sure. Good luck. Sounds like you're not giving up.

Thanks for the reply and support.

Definitely not giving up. Just a minor setback and one more experience notch on the lifting belt...

[iEatBeef]

Started over today on Allpro.

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[iEatBeef]

Another forced break due to needing a week to heal from a small procedure related to the hemmy.

Back on now for past 3 days. Doing the Gethin 12 week program again. I finished one round of this program around April, prior to trying allpro.

Goal remains the same: Lose fat.