Snax56's IF Log to 12%

[Snax56]

Hello again BBing forums. Every Thanksgiving to New Years I give myself the time off to enjoy the holidays and eat a little extra, a price I'm willing to pay for all the awesome food my family cooks. But now it's back to business and time to get ripped and stay true to my fasting window, which got thrown out the window for the past two months. I did a pretty good job of maintaining my progress regardless and have continued to lift and do cardio just as much. Now, I'm ready to get back at it and shed some stubborn fat that's been occupying my chest and midsection for a while now. My goal is 12% bodyfat, which should take me a few months to get to, but I don't want to put a time deadline this time.

What I learned from my 12 week journey:
IF is awesome
I needed to do legs
PERSISTENCE and CONSISTENCY

My split doesn't fit into the national standard, which is fine. I'm going back for classes to get my MBA next week which is 6-9PM, so Tuesdays and Thursdays will be my off days. Maybe if I'm feeling rambunctious I'll do cardio in the morning on those days later down the line. We'll see. For now, here's my split:

Wednesday: Legs, Calves
Friday: Chest, Abs
Saturday: Back
Sunday: Shoulders, Traps
Monday: Arms, Abs

That whole splitting up quads and hams thing was good but tough and I might return to it. I joined a new gym and it's chock full of roiders which comes as a shock to my system since I'm normally in the 98th percentile of strength now I find myself in the 80th percentile or so. I like it, it gives me some motivation. Also, free tanning at this gym which is awesome and I can get bronzed in the month of January. I'll post some stats after I work out. Odds are I have a decent amount of fluid I'm retaining, so I won't take the number I see to heart. Based on what I see I'll calculate my macros and go food shopping accordingly. I already rewarded myself with a new wardrobe, only fitted Express shirts will do for work now that I don't pop the buttons off when I sit down. It'll be a shame/almost a waste of money to shrink out of all the new clothes I bought, but that's the price I pay for my own sexiness. More to come shortly.

[Snax56]

So my numbers are bloated like my fat cells.

Weight: 226.7lbs
BF: 19.7%

Lets see how quick the water vacates. I'll estimate that I gained some fat because I did dirty bulk these past two months just to indulge my inner fat kid, so I'll say I gained about 3 pounds of fat. So I'll be doing a 2100 cal a day diet to start with 185g of protein, 75g of fat and 180g of carbs. My lunch will be boring and mainly be protein and veggies eaten at 2PM and my dinner will be delicious,awesome and eaten no later than 10PM for an 8 hour feeding window.

Also forgot to mention I'll be doing 30 minutes of cardio every training day. For now, I'll have both my rest days completely off but still eat the same cals on those days because I'm a little low to begin with.

My workout yesterday was great, I like having new equipment but the place is packed with tons of people and their New Year's motivation. Let me go on a quick rant, if you think you need a day in January to start fresh, you need to reevaluate things. Any given day could be New Years day if you didn't look at a calender. Do yourself a favor, make a decision to change your life and stick to it because you want to not because you resolve to do things differently for a week and lose sight of why you started in the first place but because you want to take control of how you are seen and display your best self. OK that's my rant. My legs are killing me though. They hurt so much I forgot to keep track of how far I went for cardio as I just wanted to sit down. I also did very little direct calf work because I haven't been using machines to train them and I learned the hard way how doing too much too quick leaves you crippled for days. No class today, but I might as well get into the habit of having Thursdays off.

Legs
Squats: 135X10, 225X8, 275X6, 315X6
Front Squats: 135X8, 185X8, 185X8
DB Lunges: 3 Sets, 40X12
Stiff Legged Deadlift: 135X12, 185X10, 225X8
Power Squat Machine: 3 Sets, 200X10
Leg Extensions: 3 Sets, 120X12
One Legged Leg Curls: 3 Sets, 30X12

Calves
Seated Calf Raise: 200X10, 225X10, 225X10

Cardio
Elliptical: 15 minutes, Treadmill: 15 minutes

[Snax56]

My legs, still killing me. It must have been the machines or something. I thought it might be hard to snap back to my eating habits again since I had been eating a small breakfast but it seems to be going without a hitch. I mean, its only day three, but still, its working. Felt good today as well, except for running since, like I said, my legs are super sore.

Chest
Bench Press: 135X10, 185X8, 225X6, 275X4
Incline DB Press: 70X8, 80X8, 70X8
Hammer Strength Bench: 100X12, 150X8, 150X8
Flat Fly: 3 Sets, 35X8
High Cable Crossover: 3 Sets, 70X12

Abs
Hanging Leg Raise: 3 Sets, BWX10
Machine Crunch: 3 Sets, 120X10
Woodshopper: 3 Sets, 70X10

Cardio
Treadmill: 10 minutes, 1.04 miles
Elliptical: 20 minutes, 3.12 miles

[Snax56]

Whoops, forgot to update this after I worked out. Switching my workouts to the weekend is going to be tough seeing as I typically go out on Friday and Saturday. I didn't get back until Sunday afternoon this time and my gym closes at 5PM, so I'll slide everything one day because class isn't held this week apparently. I had a good back workout though. I don't see anyone deadlifting here, so I figured I'd start that up next week. The plates are also hexagonal, so slamming them down on the floor probably isn't the best idea. I'll figure it out... Anyway, the workout was a good one and my back was nice and sore the next morning. I had a lunch special from a local chinese place (orange chicken and white rice, and a few rangoons). I think I'm going to start keeping track of what I eat on this log too. It helps me keep my workouts in check, and if I'm going to get down to my goal, I'll have to get seriously disciplined.

Back
Bent Over Row: 135X12, 185X10, 225X8
Reverse Grip Bent Over Row: 135X12, 185X10, 185X8
Lat Pulldown: 4 Sets, 140X12
One Arm Row: 3 Sets, 90X10
Machine Row: 3 Sets, 150X10

Cardio
Elliptical: 30 minutes, 2.14 miles

Tanning
10 minutes (don't you know pumping your skin full of UV rays burns fat! (not srs))

[Snax56]

Down two pounds already. WOOSH. How about I stop making this so hard on myself and just use myfitnesspal already. OK you twisted my arm. It's a lot easier than posting everything here, thats for sure. The highlight of my day was definitely the PHAT skirt steak I had for dinner. Loved every bite.

My workout was great too, even though the gym was again, super crowded. I think I'm going to take tomorrow light seeing as my legs are just recently healing from the hard hit they took last week and I'll be learning to snowboard this Saturday morning. As a result, I'll work out on Thursday so I can take Saturday off. Since the gym is packed, it makes running a hard time. Anyone else notice this? The air feels a lot heavier when the gym is crowded. Maybe I'm just crazy. Or lazy.

Shoulders
Overhead DB Press: 65X12, 70X8, 80X8, 65X8
Arnold Press: 45X8, 50X8, 40X10
DB Side Laterals: 30X12, 35X10, 40X8, 35X8
Side Lateral Machine: 3 Sets, 70X8
Reverse Pec Dec: 3 Sets, 100X8
DB Front Raise: 3 Sets, 20X10

Traps
Barbell Shrugs: 135X15, 225X12, 315X10, 405X8
DB Shrugs: 80X10, 100X8, 120X8

Cardio
Treadmill: 10 minutes, 1 mile
Elliptical: 20 minutes, 2.11 miles

[Snax56]

This myfitnesspal is awesome. Normally I would enter things into a spreadhseet and relied on my knowledge of macros of common foods from my years of calorie counting and drilling the same numbers into my head. This is much better to say the least. So nowadays I map out what I'm going to eat for lunch and dinner in the morning and stick to it so I know I'm in my macros and I can say so with confidence rather than throwing darts at a dartboard with the lights off. Good workout too, can never go wrong with arms. I switched to a harder elliptical machine also which you apparently go less distance on. The stepmills are still broken, but once they're fixed all bets are off, nahmean?

Triceps
Close Grip Bench: 95X15, 135X12, 185X8, 135X10
Skullcrushers: 3 Sets, 80X10
Rope Pressdown: 70X15, 120X8, 120X8
Overhead One Arm DB Extention: 3 Sets, 20X10

Biceps
EZ Bar Curl: 85X12, 105X12, 125X8, 85X10
Hammer Curl: 3 Sets, 40X10
One Arm Cable Curl: 3 Sets, 40X10
Machine Preacher Curls: 2 Sets, 70X10

Abs
Hanging Leg Extensions: 3 Sets, BWX10
Machine Crunch: 3 Sets, 80X12
DB Side Bends: 3 Sets, 55X10

Cardio
Elliptical: 30 minutes, 1.52 miles

[Snax56]

Took it real light on legs today and skipped calves all together. From what I gather they're going to take quite the beating. I'll squeeze in a quick workout tomorrow and I might have to roll shoulders into arms on Monday because I might do a half session on Sunday. I could also skip traps altogether with no skin off my back. In my mind traps are cosmetic and I destroyed them last week. Seeing a huge drop off in gym attendance, which is nice. I might switch to morning sessions, but I find it very difficult to get up to do so. We'll see, but as it stands now this schedule of working out both weekend days does not jive with my life so far.

Legs
Squats: 135X12, 185X10, 225X10, 225X8
Power Squat Machine: 3 Sets, 150X8
Stiff Legged Deadlift: 3 Sets, 135X10
Leg Extensions: 2 Sets, 110X10
Leg Curls: 2 Sets, 80X10

Cardio
Elliptical: 30 minutes, 1.52 miles

[Snax56]

Solid chest day otherwise pretty good diet wise. I had to kind of guess at the macros for lunch, I got a small turkey bacon with provolone sub which I probably over estimated calorie wise. I am starving this morning though. Down to 221 so over five pounds of water weight lost already and I have a feeling I still have some more to drop. Judging by the mirror, I'd say I'm about where I am when I concluded my last log but we will see.

Chest
Bench Press: 135X12, 185X10, 225X6, 275X4, 295X2
DB Bench: 70X8, 80X8, 90X7
Low Cable Flyes: 3 Sets, 70X8
Dips: 3 Sets, BWX10
Incline Machine Bench: 3 Sets, 60X10

Abs
Hanging Leg Raise: 3 Sets, BWX10
Cable Crunch: 3 Sets, 150X12
Woodchopper: 3 Sets, 60X10

Cardio
Treadmill: 10 minutes, 1.02 miles
Elliptical: 20 minutes, 1.03 miles

[Snax56]

Wow sore is not even the word to describe what I am right now. All the stabilizer muscles that I apparently don't hit enough from my training week in and week out are absolutely killing me. It's ridiculous. I've been stretching quite a bit but they're still tight. One challenge in particular, my shoulders and legs hurt the worst, and those are what I would have been hitting yesterday so I decided to skip it. Do any of you guys out there ski/snowboard? How are you good to go shortly after to start training again please enlighten me. Anywho, I'll try it again tonight but I'll have to roll shoulders and arms into one workout. Here's my back day I never posted.

Back
Pull ups: BWX8, BWX8, BWX6
Chin Ups: 2 Sets, BWX6
Reverse Grip Bent Over Row: 135X8, 185X8, 185X8
One Arm Row: 3 Sets, 100X8
Cable Row: 3 Sets, 200X10

Cardio
Elliptical: 20 minutes, 1.03 miles

[Snax56]

I got my last post all ready to go. Then instead of hitting post I hit reply to thread and boom. There goes the post I worked so hard to craft. Take my word for it, I did shoulders, triceps, biceps on Monday and the gym was surprisingly conducive to running so I ran for three miles. Still pretty sore in my legs and knees though. We'll see what happens when I try to do some legs tonight. Had my first grad class last night, what a long day. This is sure going to be a tough few years...

[sarasayshi]

I'm doing IF too. I love it! I love using myfitnesspal too! It makes keeping track of cals and macros so easy, even when eating out! Good luck with your goals!

[Snax56]

I'm doing IF too. I love it! I love using myfitnesspal too! It makes keeping track of cals and macros so easy, even when eating out! Good luck with your goals!

Yeah I used to track with an Excel spreadsheet and look everything up. Caused me to miss out on condiments and such that I thought had little effect so I just disregarded it. I was probably wrong. Now I have no excuse to overeat, which is a good thing I suppose...

[Snax56]

AHHHHHH!!! I did it again! I hit reply instead of post quick reply. Not typing my notes all over again. To recap, legs and knees hurt bad, hamstring tensed up bad, stretched skipped calves and more hamstring work because of it. Two cheeseburgers for dinner. **** my life.

Legs
Squats: 135X10, 185X8, 225X8, 275X6, 315X3
Power Squat: 150X10, 250X10, 250X10
SLDL: 135X10, 225X10, 225X8
DB Lunge: 3 Sets, 45X12
Leg Extensions: 3 Sets, 130X8

Cardio
Treadmill: 10 minutes, 1.04 miles
Elliptical: 20 minutes, 1.05 miles

[Snax56]

OK so I kinda got backlogged here so to speak. I also muffed up and mixed up which days I do what on. Don't know where my heads at. I decided Friday was back day not chest day for some reason. No worries, I'll do chest today. In the meantime, here's the back workout I never posted. For this one, I don't know what was wrong but my lower outer lats were killing me so I went light.

Back
Bent Over Rows: 135X10, 185X10, 225X8, 225X8
Lat Pulldowns: 4 Sets, 120X10
One Arm Row: 3 Sets, 80X8
Cable Rows: 3 Sets, 185X10
Hyper extensions: BWX8, 45X8, 25X8

Calves
Standing Calf Raise: 3 Sets, 195X10
Seated Calf Raise: 3 Sets, 100X10

Cardio
Treadmill: 30 minutes, 3.14 miles

[Snax56]

And this is the shoulders workout I did yesterday. They're kinda sore now, so who knows what chest will be like this morning. Before this workout I went to IHOP and got the country fried steak and eggs. While it was delicious, burping it up all workout long was not. I'm just glad I still had the gumption to get up and go to the gym afterward.

Shoulders
DB Overhead Press: 45X10, 55X10, 70X8, 75X8
Hammer Strength Machine Overhead Press: 3 Sets, 100X10
Side Laterals: 3 Sets, 35X10
Front Raise: 3 Sets, 20X10
Reverse Pec Dec: 3 Sets, 100X10
One Arm Cable Side Laterals: 3 Sets, 20X10

Traps
DB Shrugs: 100X10, 100X10, 110X10, 120X10
Upright Row: 3 Sets, 75X10

Abs
Hanging Leg Extensions: 3 Sets, BWX10
Machine Crunch: 3 Sets, 80X12
DB Side Bends: 3 Sets, 55X10

Cardio
Elliptical: 30 mins, 1.54 miles

[Snax56]

So this is the chest workout I made up for the swap of days I unknowingly made. I'm going snowboarding again most likely this weekend which means I'm likely going to be quite sore for the rest of the week. I'll deal with it. Something about incline bench, I can never go heavy. I can flat bench over three bills but incline? Forget it and I have no clue why.

Chest
Flat DB Bench: 60X8, 70X8, 80X8, 100X8
Incline Bench: 3 Sets, 135X10
Pec Dec: 3 Sets, 120X10
Decline Flyes: 3 Sets, 35X8

Cardio
Treadmill: 10 minutes, 1.05 miles
Elliptical: 20 minutes, 1.07 miles

[Snax56]

Oh how I love training arms. Now that I've dropped some lbs and started tanning my vascularity has much improved and I like it. I posted a new progress picture. I think I'll start taking them from the front from now on instead of that stupid pose I struck for my last log. I picked up some Reese's Puffs and believe me it's hard not to mow the entire box down in one sitting. I don't know if I'll be able to do that in the future, their presence is disturbing me far too much.

Biceps
Straight Bar Curl: 75X12, 95X10, 105X10, 95X10, 75X12
DB Curl: 3 Sets, 40X10
Preacher Curl: 65X10, 75X10, 85X10, 75X10
One Arm Cable Curl: 3 Sets, 50X10

Triceps
Triceps Extensions: 60X12, 80X10, 90X10, 90X8
Pressdowns: 4 Sets, 120X10
Dips: 3 Sets, BWX8
One Arm Pushdown/Reverse One Arm Pushdown: 3 Sets, 30X10/30X10

Abs
Medicine Ball Crunch X 30
Leg Raises X 15
Ball Rollout X 15
Oblique Crunch X 15

Cardio
Treadmill: 30 minutes, 3.13 miles

[Snax56]

Yeah I wasn't messing around this last workout. I've been pretty lax with legs what with going snowboarding and them being very sore but I was back with a vengeance this workout. My knee is still kind of bothering me so I still took it easy on the squats. Diet wise, I had a bacon cheeseburger which was absolutely delicious as a part of my dinner. I say that because the other two thirds of the pound of sirloin I had I just ate straight up.

Legs
Squats: 135X8, 185X8, 225X6, 275X4, 315X4
Power Cleans: 135X10, 185X6, 185X6
Power Squat Machine: 100X10, 200X10, 200X6/100X10
Walking Lunges: 3 Sets, 40X20 paces
DB SLDL: 3 Sets, 65X10
One Legged Leg Curl: 3 Sets, 30X10

Calves
Standing Calf Raise: 3 Sets, 225X10
Seated Calf Raise: 3 Sets, 150X10

Cardio
Elliptical: 30 minutes, 1.53 miles

[Snax56]

Still at it. Getting the workouts in, no problem. Finding the time to sit down and log them, kind of a problem especially since the only time I can really have fun is the weekend. I was far too hung over this Sunday to get a lift in and ended up sleeping most of the day. Therefore, I'll do my shoulder workout today. Here's my chest workout.

Chest
DB Bench: 65X12, 100X8, 110X8, 80X10
Machine Bench: 100X15, 150X10, 200X10, 200X10
Incline Flyes: 3 Sets, 40X10
Low Cable Crossover: 3 Sets, 60X10

Abs
Hanging Leg Raises: 3 Sets, BWX10
Cable Crunch: 3 Sets, 150X10
Oblique Machine Crunch: 3 Sets, 100X10

Cardio
Treadmill: 15 minutes, 1.12 miles
Elliptical: 15 minutes, 0.75 miles

[miabullitt]

keep it up

[Snax56]

And my back workout. One of these days I'll start deadlifting again. The hexagonal plates my new gym has are really cramping my style. I plan on doing some snatches and high pulls for shoulders today, hopefully it doesn't leave me too sore for squats and snowboarding this weekend.

Back
Bent Over Row: 135X10, 185X10, 225X8, 275X8, 315X8, 225X8
Lat Pulldown: 4 Sets, 160X10
One Arm Row: 3 Sets, 100X10
Cable Row: 3 Sets, 220X10
Lat Pressdown: 3 Sets, 100X10

Cardio
Treadmill: 10 minutes, 1.02 miles
Elliptical: 20 minutes, 1.12 miles

[Snax56]

keep it up

Thanks for the support man, means a lot to know that people are actually reading this.

Today I came to a realization, that I probably should just do a four day split and make it so that I only work out one of the weekend days. Just being realistic here, I won't be able to work out one of the days and I know it. So here's my new split:

Wednesday: Legs, Calves
Friday: Chest, Biceps, Abs
Saturday/Sunday: Back, Traps
Monday: Shoulders, Triceps, Abs

Whoops, forgot to do abs yesterday. Oh well. I knew after those push presses that there was no way my rotator cuff was allowing me to do hang snatches or high pulls. Hopefully that doesn't pose a problem in the future or I'll have to scratch that idea altogether. Dinner was bomb, made some chicken fried steak and eggs with home fries and ice cream, all within the macros. Oh yeah.

Shoulders
Push Press: 95X12, 135X10, 185X8, 225X8
DB Press: 65X8, 45X8, 45X8, 48X8
Side Laterals: 4 Sets, 35X10
Face Pulls: 3 Sets, 140X10
Front Raises: 3 Sets, 20X10

Triceps
Close Grip Bench: 135X10, 185X8, 225X8, 135X8
Skullcrushers: 3 Sets, 80X8
Pressdown: 4 Sets, 120X10

Cardio
Treadmill: 20 minutes, 2.00 miles
Elliptical: 10 minutes, 0.64 miles

[Snax56]

Now THAT was a leg workout. I am so damn sore today it's not even funny. After the walking lunges I felt like I was going to pass out. It wouldn't sit quite right on my conscience if I didn't destroy my legs given I have the days before and after I train them completely off. Yesterday because I had fish for dinner, I had two bacon McDoubles for lunch and it was satisfying as all hell and I still had a deficit going. I can see some visual changes in the mirror. I'm so close to not having that roll on my lower stomach, to be honest, I've had that since about age 10 and I can see the stretchmarks and wrinkled skin already (WOOF) but it should stretch back to some degree, hopefully.

Legs
Squats: 135X10, 225X8, 275X6, 315X4, 365X1
Power Cleans: 135X6, 185X4, 225X3
Leg Press: 575X10, 665X8, 755X6/575X6/395X15
Walking Lunges: 3 Sets, 40X20 Paces
Stiff Legged Deadlift: 3 Sets, 225X10
Seated Leg Curl: 3 Sets, 185X10

Calves
Standing Leg Press: 3 Sets, 275X10
Seated Leg Press: 3 Sets, 150X15

Cardio
Elliptical: 30 minutes, 1.37 miles

[Snax56]

Good workout, my lifts are starting to climb again which is encouraging. Also, the stepmill at my gym got fixed. It's the return of the StairMaster Flex (that's me).

Chest
Bench Press: 135X10, 225X8, 275X4, 315X1
DB Bench: 70X8, 80X8, 90X8, 100X6
Hammer Strength Bench: 3 Sets, 200X8
Low Pulley Crossover: 3 Sets, 60X12
Incline Flyes: 3 Sets, 40X8

Biceps
EZ Barbell Curl: 50X10, 75X10, 75X10, 85X10
Hammer Curl: 45X10, 50X10, 55X10
High Cable Curls: 3 Sets, 50X12

Abs
Medicine Ball Crunch X 30
Leg Raises X 15
Ball Rollout X 15
Oblique Crunch X 15

Cardio
Stepmill: 30 minutes, 122 floors

[Snax56]

OK so maybe I went a little crazy with the food last night. In the past I would have just let it go and carry on with my life like nothing happened. Nowadays, I make things right. Got in the gym at 12:30 and didn't leave until 4. Used the carbs to my benefit and got a great back/traps workout in, then got rid of all that glycogen with 1.5 hours of cardio. I hopped off the elliptical with 5 minutes to go because there's only one stepmill and I wanted to get on that beast so I did 35 minutes on that. According to myfitnesspall, my calories for the day are back in the red, just need to get some more protein for dinner and I'm set. I plan on getting in a solid hour tomorrow also in preparation for the beastin on appetizers that's going to happen during the Superbowl tomorrow (GO BIG BLUE!!!).

Back
Deadlifts: 135X10, 225X8, 315X6, 405X3, 495X1
Lat Pulldowns: 4 Sets, 160X10
Reverse Grip Bent Over Row: 3 Sets, 225X8
One Arm Row: 3 Sets, 100X8
Lat Pressdown: 3 Sets, 50X15

Traps
Hang High Pulls: 135X8, 185X6, 225X3
Barbell Shrugs: 225X15, 315X12, 225X15
Cable Upright Rows: 3 Sets, 120X8

Cardio
Treadmill: 30 minutes, 3.04 miles
Elliptical: 25 minutes, 1.35 miles
Step Mill: 35 minutes, 145 floors

[Snax56]

Didn't end up getting that Sunday cardio in, I was busy making appetizers (and eating them) so I need to be sure to make that up. I tried getting up early this morning to do it but failed. Perhaps I'll try to go directly to the gym after class tonight (yeah I still use perhaps in sentences in all srsness). It's a close call though because I get out of class at 850 and the gym closes at 10, so getting that hour in may prove difficult. I'll see what I can do. Other than that, I decided not to do any olympic movements yesterday to address my ailing shoulders. Solid workout all in all though. Might have to fly to the middle of nowhere Kansas tomorrow for work. Should make getting a lift in interesting. And hopefully the hotel has a treadmill at least because that area just got pounded with snow. Side note, I was thinking about getting another tattoo on my ribs, went to look, and I have way more stretchmarks than I thought which are way more evident now than they were the last time I had a tan. Hopefully my stomach won't be as bad...

Shoulders
DB Press: 50X12, 70X8, 80X8, 70X8
Arnold Press: 50X8, 40X12, 40X12
Side Laterals: 4 Sets, 35X10
Barbell Front Raise: 75X10, 95X10, 75X10
Reverse Pec Dec: 3 Sets, 100X10

Triceps
Close Grip Bench: 135X10, 185X8, 225X8, 135X10
Rope Pushdown: 3 Sets, 120X10
Machine Dips: 4 Sets, 180X12

Abs
Hanging Leg Extensions: 3 Sets, BWX12
Cable Crunch: 3 Sets, 90X12
DB Side Bends: 3 Sets, 50X10

Cardio
Treadmill: 30 minutes, 3.04 miles

[Snax56]

Told my professor I had places to go and left 20 minutes early to get my cardio in. The last minutes of class was some game about how to run a kanban process (some pretty dry stuff, I'm glad I left). Got that hour in, but I don't know how much it'll effect me. Definitely going through the motions on the elliptical tomorrow because I'm going to get up early on Thursday and do another hour. Sad thing is, if it were between doing an extra 3.5 hours of cardio (~3500 cals, a pound of fat) and going buck wild on food on the weekend, I would probably take the extra cardio, is that messed up?

Cardio
Treadmill: 30 minutes, 3.04 miles
StepMill: 30 minutes, 112 floors

And what might we be missing from this log? If you said food porn, you are correct. I need to log my nutrition better anyhow, so I'll copy over my myfitnesspal macros. Enjoy.

Lunch: 715 calories
Reese's Puffs and Skim Milk
Ham Sandwich
Plain Greek Yogurt
C: 81g F: 13g P: 67g

Dinner: 1,348 calories
Sirloin Steak
Garlic Mashed Potatoes
Iceberg Chunk with bleu cheese
Mixed Vegetables
C: 72g F: 61g P: 118g

[IvarAtli]

^
oh man that steak looks gooooood!!

[Snax56]

I'm getting there. Belted out two reps at 365 for squats with confidence. Should be back up to 405 any time now, which would really give me a confidence boost. I feel like I can just drop and pick up bench and deadlift, but I can't stop squatting or I lose strength. Maybe it's all the cardio I do, but I did more this week than any before and I still felt strong. No power cleans though. Running is also proving difficult because I'm starting to develop shin splints. Hopefully the stepmill will be open tomorrow morning because I want to post up on that piece for an hour nahmean?

Legs
Squats: 135X10, 185X8, 225X6, 275X4, 315X3, 365X2
Front Squats: 135X8, 185X8, 135X8
Leg Press: 3 Sets, 575X8
Stiff Legged Deadlift: 135X10, 185X8, 225X8, 275X6
Seated Leg Curl: 3 Sets, 175X10
DB Lunges: 2 Sets, 40X12

Calves
Standing Calf Raise: 4 Sets, 300X8
Seated Calf Raise: 3 Sets, 150X12

Cardio
Treadmill, 10 minutes 1.02 miles
Elliptical, 20 mintues 0.97 miles

^
oh man that steak looks gooooood!!

Oh yeah that steak was bomb. Peep my dinner from tonight, I feel that eating a ton of chicken is not only difficult to stomach but down right sucks to eat. This is why I made that chicken three ways. IIFIYM baby.

Lunch: 857 calories
Ham and Avacado Sandwich
8oz Fat Free Chobani Plain
7 Baked Tostitos Scoops
1/2 Cup Guacamole
C: 67g F: 40g P: 63g

Dinner: 1229 calories
Sesame Glazed Chicken
Chicken and Vegetable "Fried" Rice
Chicken, Bacon, Ranch Cheddar Melt (simply bangin')
1/2 cup of Edys Slow Churned Triple PB Cup

[Snax56]

Quite long day. I failed yet again at getting up to go to do some morning cardio, so yet again I needed to leave class early. It was only debates of other groups and mine went first so I just skipped out after that. No big deal, I'm just glad this round of make up cardio is over, my achillies tendon is super tight from all the running. Anyway, some good food pr0n from yesterday.

Lunch: 575 calories
Turkey Bacon Club with Melted Cheddar
2% Mango Chobani

C: 48g, F: 17g, P: 52g





For cardio, the stepmill must have not liked me, because after 35 minutes it refused to run anymore. I think it overheated. Time to take this horse to the glue factory I think, it's kind of old. I hopped off and got on the treadmill reluctantly. To make things better someone else hopped on after I got off and they went on for like 30 minutes. Go figure. Regardless, the stepmill shut off out of the blue, erasing my stats, so I'll have to guess as to how many floors I covered.

Cardio
Stepmill: 35 minutes, 155 floors
Treadmill: 25 minutes, 2.51 miles



Awesome dinner, with some leftovers. Made a double portion and cleaved the macros in half. Can't wait to eat the other two especially after they had a few days to really soak up all the enchilada sauce. Also had some chicken on the side that I drowned in the sour cream, which is delicious and I've never done before. Always used to avoid condiments because they used to be such a pain to add to my macros, but I don't fear them as much anymore. The inner contents of the enchilada consisted of 96% lean beef, mexican cheese and fat free refried beans rolled up in a flour tortilla smothered in enchilada sauce and mo' cheese.

Dinner: 1544 calories
Beef Enchiladas
4oz Chicken Breast
Sour Cream and Refried Beans for dipping

C: 128g, F: 60g, P: 119g





Can't really see the enchiladas very well, here's a close up. Straight prawn.