Starting over 3 day full body periodization fatter to fitter with diet overview

[Payton1221]

. . . but felt better after some walnuts . . . "

Tim, my "goto" snack is sunflower seeds IN THE SHELL! I can eat them for 20 minutes and not consume but ~100 calories, and I think all that "chewing" over time sends a signal to my brain that I'm no longer hungry. And like walnuts, sunflower seeds are awesome for your lipids.

I buy a "sweet and spicy" brand on Amazon by the dozen where a larger bag (2-3 servings) cost ~$29.

[raynerd]

Nice work going on Tim, scale is dropping fast! Almost time to turn in the 200 card!

[weightsb4dates]

gnarley that you are on 1700 cals, still tho, the squats looked good in the video man.

[Plateauplower]

Tim, my "goto" snack is sunflower seeds IN THE SHELL! I can eat them for 20 minutes and not consume but ~100 calories, and I think all that "chewing" over time sends a signal to my brain that I'm no longer hungry. And like walnuts, sunflower seeds are awesome for your lipids.

I buy a "sweet and spicy" brand on Amazon by the dozen where a larger bag (2-3 servings) cost ~$29.

I get the spicy garlic seeds sometimes. I'm not a big fan of them though really. Plus I think walnuts have more omega 3, which is what I try to add since chkn, non grass fed beef etc has more O6 from being grain fed.

Nice work going on Tim, scale is dropping fast! Almost time to turn in the 200 card!

Probably a couple weeks I usually stall right around 200 and some of those low cal days preceding lighter days are going to be fewer. Been pretty hungry the last couple days.

gnarley that you are on 1700 cals, still tho, the squats looked good in the video man.

Not 1700 regularly. I'm just trying to keep calories as low as I can while keeping protein high. Kind of a bastardized mini PSMF thing I guess. Then when I eat at my regular diet calorie range of 2200 or so it seems like I'm getting a lot more food.

Took a sick day today from work to catch up on sleep and daughter school stuff done eyes checked etc. Hit a little garage session. I forget just how much I love the trap bar. I really should try to lift in the garage once per week so I can use it. Really a great tool imo. I was able to bench a little today, I kept it light and will see how the shoulder feels tomorrow. It is starting to feel better on rotation and I NEED to continue the rehab stuff for it. I get so lazy when it comes to that stuff, but I think it is helping.

BB bench
135x15
185x10
205x8
205x8
205x8
185x8

SS With

Chins/Pull-ups.
BWx10
BWx8 wide
BWx10
BWx10
BWx8 wide
BWx10
------------------
Trap bar deads (slow and controlled on all reps, no belt)
165x10
255x8
345x6
345x6
395x5

SS with

Fat grip EZ curls
75x12
75x12
75x12
85x10
85x10
-------------------
Tricep pushdowns lat bar (just because I'm lazy)
5x10

DB hammer curls
2x10
------------------

[ajdahlheimer]

and I NEED to continue the rehab stuff for it. I get so lazy when it comes to that stuff, but I think it is helping.

I hear yah there, brah. I sometimes struggle to get my Y-T-W-L's w/bands in after my back/shoulder and chest days. I just tell myself it's only another 5 minutes and will make a difference (which I thoroughly believe it does).

[Plateauplower]

I hear yah there, brah. I sometimes struggle to get my Y-T-W-L's w/bands in after my back/shoulder and chest days. I just tell myself it's only another 5 minutes and will make a difference (which I thoroughly believe it does).

I need to bring some bands to work or something, I'm usually out of time on training days. I could find time during the day though.

Tuesday 7/27/17
204.0 today after a re-feed yesterday so thats okay. I increased my carbs a little and hit higher fat thanks to some ice cream. I decided to rest today instead of cardio early am. Shoulder is a bit sore from benching yesterday but not too bad. I'll keep testing it out, feels like some muscle soreness in the front delt too rather than the joint.

Plan to hit the gym tomorrow and hopefully get some cardio in at work making some rounds and moving some equipment around.

[Plateauplower]

Friday 7/28/17
206 lbs

Heavy today, carbs on Wed must have taken an extra day to show up, ate light yesterday and looked leaner/more filled out today, so that is good. Didn't do much for strength or energy though, just felt pretty blah. Deads felt good today in terms of form, felt like everything was happening at the right time during the lift, didn't push it too hard on them but the 415 set was pretty hard on the last rep without being very fired up for them. Pretty much a clock puncher overall, which I can expect as the norm until I increase calories.

OHP
45x10
95x10
115x8
135x6
135x6

SS With

DB Rows
90x10
90x10
90x10
100x10
100x10
-----------
Squats
135x10
225x8
315x8
365x3 (should have done 5)
315x6

SS With

BB Oly curls
85x10
85x10
85x10
-----------
Deads
225x5
315x8
365x5
415x5
---------
Was going to some iso but just felt tired.

[ajdahlheimer]

I need to bring some bands to work or something, I'm usually out of time on training days. I could find time during the day though.

FYI--for the Y-T-W-L's, it's best to get the really really wussy bands. Least resistance they make. It is much more about the rotation during the movement than the amount of resistance. I bought a pair of the #0 orange (15 pounds resistance) just for this specific rehab work.

https://www.roguefitness.com/rogue-monster-bands

[Plateauplower]

FYI--for the Y-T-W-L's, it's best to get the really really wussy bands. Least resistance they make. It is much more about the rotation during the movement than the amount of resistance. I bought a pair of the #0 orange (15 pounds resistance) just for this specific rehab work.

https://www.roguefitness.com/rogue-monster-bands

Super wuss bands are the only way I roll brah.

I do have the orange super thin band attached to my cage at home and use it for facepulls and rotations and shoulder stuff even kickbacks etc. I bought a bunch of body solid blem bands cheap (colors were slightly messed up darker streaks etc). I took a heavier band to try banded deads one day at my commercial gym to work on acceleration and lockout, it about snapped me face first into the floor srs .

[ajdahlheimer]

Super wuss bands are the only way I roll brah.

I do have the orange super thin band attached to my cage at home and use it for facepulls and rotations and shoulder stuff even kickbacks etc. I bought a bunch of body solid blem bands cheap (colors were slightly messed up darker streaks etc). I took a heavier band to try banded deads one day at my commercial gym to work on acceleration and lockout, it about snapped me face first into the floor srs .

I also have a pair of the Black and Green Rogue bands I use for other stuff. The first pair of orange ones I bought snapped after a couple weeks, but it was my fault for attaching them to the "rough" part of the bar apparently. The surface of the bar eventually rubbed through a layer of the band and weakened it. Rogue warrantied them though and they've been good since I've used them on the smooth surface of the bar.

[Plateauplower]

I also have a pair of the Black and Green Rogue bands I use for other stuff. The first pair of orange ones I bought snapped after a couple weeks, but it was my fault for attaching them to the "rough" part of the bar apparently. The surface of the bar eventually rubbed through a layer of the band and weakened it. Rogue warrantied them though and they've been good since I've used them on the smooth surface of the bar.

I just loop it through itself so it cinches down through a hole in my rack. I have thought about one snapping before though when really putting the stretch on them. That would hurt like hell . I feel like just regular external and internal rotations by changing where I am standing seem to help too. That wuss band and the next one higher can get really some good triceps work without hurting my elbows too. Cable Pushdowns usually cause me elbow issues if I'm not super carfeul, but doing them one handed reverse grip (palm up) and like a pull down kickback type thing seems to destroy my triceps.

[raynerd]

Great looking workout Tim! Lots of work in there with the squats and the heavy deads to finish. Solid work

[fittofattofit]

Took a sick day today from work to catch up on sleep and daughter school stuff done eyes checked etc. Hit a little garage session. I forget just how much I love the trap bar. I really should try to lift in the garage once per week so I can use it. Really a great tool imo. I was able to bench a little today, I kept it light and will see how the shoulder feels tomorrow. It is starting to feel better on rotation and I NEED to continue the rehab stuff for it. I get so lazy when it comes to that stuff, but I think it is helping.

It's nice to see you getting back into the garage Tim ... very cool to pull the 395 x 5 on the trap bar Better make use of the home gym while it's nice and warm outside

Great 'clock puncher' today .... heavy squats and then 415 x 5 deads just two days after the heavy pulls at home

[Plateauplower]

Great looking workout Tim! Lots of work in there with the squats and the heavy deads to finish. Solid work

Traps are sore AF today maybe from DB Rows? Haven't done those in a long time. I was tired yesterday though and 365 felt stupid heavy

It's nice to see you getting back into the garage Tim ... very cool to pull the 395 x 5 on the trap bar Better make use of the home gym while it's nice and warm outside

Great 'clock puncher' today .... heavy squats and then 415 x 5 deads just two days after the heavy pulls at home

I really should, just paid off the garage gym (financed it at 0%). I like it but it's better when I have a day off to use it. If I try to hit early morning sessions out there I end up just wandering around . Plus wife has been going out there about 5:30 to get her session in before the kids wake up.

205 today hopefully see some good weight drop soon, but have a bday party this afternoon so it could be a higher cal day. Might dig some post holes today for the side yard fence. Not very motivated to tear into that project honestly. I built a gate panel yesterday afternoon after mowing and it's pretty solid wrought iron once the big brackets are in place.

[fittofattofit]

I really should, just paid off the garage gym (financed it at 0%). I like it but it's better when I have a day off to use it. If I try to hit early morning sessions out there I end up just wandering around . Plus wife has been going out there about 5:30 to get her session in before the kids wake up.

I'm the same at home ... I like using the home gym when I don't have much time in the evening or when I've got loads of time on the weekend but I tend to be much more focussed and efficient when I'm with JP or at the commercial gym. Would not give away my home set-up though

205 today hopefully see some good weight drop soon, but have a bday party this afternoon so it could be a higher cal day. Might dig some post holes today for the side yard fence. Not very motivated to tear into that project honestly. I built a gate panel yesterday afternoon after mowing and it's pretty solid wrought iron once the big brackets are in place.

Yardio should make space for the Cake-io

[Plateauplower]

I'm the same at home ... I like using the home gym when I don't have much time in the evening or when I've got loads of time on the weekend but I tend to be much more focussed and efficient when I'm with JP or at the commercial gym. Would not give away my home set-up though


Yardio should make space for the Cake-io

Yea different atmosphere seems to help me. I couldn't hit the garage gym if I wanted to today since I'm mid fence project and just loaded my tools in the gym area last night, before eating pizza and ice cream that I "earned" from a solid two days of literally digging post holes until my hands bled .

7/31/17
208.0 lbs

I'm bloated from pizza and carbs, not sure what the plan is today. I'm wrecked from fence building, woke up retarded early today and thinking hard about using a vacation day today to finish the fence before one of those pesky village inspectors tries to put a big "stop work order" on my window for not pulling a permit . I figure if it's all done it won't be an issue if I get one of those things....I finished the front and it turned out pretty good. I got all of my posts set in the back pretty much worked two full days over the weekend. I can probably get it all done by mid to late afternoon if I take the day off. Will probably go to the gym but I have zero intention of doing any meaningful work. Getting out of bed this morning was a RPE 9, my lower back is just destroyed from post hole digging. I have about 6" of soil, then 6" of rock with pieces of brick from when the house was built in the late 1950s, then the layer of insanely hard to extract clay before hitting limestone bedrock. Had to use a cro bar to chip little pieces of clay and rock up then remove with post hole digger. It was awful, but since I'm too cheap to pay to have it done, or even rent an auger, I guess it's like paid conditioning.

5:05-5:55 am / 50 min / 25 sets

Got in and did a whatever I felt like session.

Leg press (PWO) slow reps
180x12
270x12
360x12
450x10
500x10
500x10

SS with

Lat pulldowns
160x10
180x10
180x10
180x10
180x10
---------------
BB bench (slow reps)
135x15
185x10
225x6
225x6
225x6

SS with

DB hammer curls
30sX10
35sX10
35sx10
35sX10
--------------
Face pulls
25x20
25x20
25x20

Cable external rotations
5x10
5x10

[fittofattofit]

Yea different atmosphere seems to help me. I couldn't hit the garage gym if I wanted to today since I'm mid fence project and just loaded my tools in the gym area last night, before eating pizza and ice cream that I "earned" from a solid two days of literally digging post holes until my hands bled .

7/31/17
208.0 lbs

I'm bloated from pizza and carbs, not sure what the plan is today. I'm wrecked from fence building, woke up retarded early today and thinking hard about using a vacation day today to finish the fence before one of those pesky village inspectors tries to put a big "stop work order" on my window for not pulling a permit . I figure if it's all done it won't be an issue if I get one of those things....I finished the front and it turned out pretty good. I got all of my posts set in the back pretty much worked two full days over the weekend. I can probably get it all done by mid to late afternoon if I take the day off. Will probably go to the gym but I have zero intention of doing any meaningful work. Getting out of bed this morning was a RPE 9, my lower back is just destroyed from post hole digging. I have about 6" of soil, then 6" of rock with pieces of brick from when the house was built in the late 1950s, then the layer of insanely hard to extract clay before hitting limestone bedrock. Had to use a cro bar to chip little pieces of clay and rock up then remove with post hole digger. It was awful, but since I'm too cheap to pay to have it done, or even rent an auger, I guess it's like paid conditioning.

Laughed at RPE 9 getting out of bed .... that day digging post holes sounded way too back breaking for me Tim! An hour at the gym might be restful
I hope you had a well deserved beer to wash that pizza down

[Plateauplower]

Laughed at RPE 9 getting out of bed .... that day digging post holes sounded way too back breaking for me Tim! An hour at the gym might be restful
I hope you had a well deserved beer to wash that pizza down

No beer last night since at that point, and up until I woke up around 1am stressing about getting the fence done, the plan was to hit the gym and go to work. Then I decided around 2am maybe I'll just take a vacation day and get that finished. But now it's done, grabbed a quick and badly needed shower and we just got back from our favorite Mexican place. I have a belly full of steak tacos and a margarita. Now it's nap time for me. It was blazing in the sun, I look like a tomato, put sunblock on but I think it was too late by then.

Fence turned out Okay in the back, front looks better, I had to bump a post out to get around my buried electrical feeding my garage, but it probably looks good from your house and the dog says he's fine with it. Also have to figure something out with the back gate post, it's on the concrete apron and the expanding concrete anchors are not as sturdy as I would like, I think I can tie that into the garage though with a few 2" L brackets.

[raynerd]

Fun looking session Tim, looks like I am not the only one with pizza remorse Well not really, it was amazing lol
Sounds like the fence posts are some nasty labour!

[Plateauplower]

Fun looking session Tim, looks like I am not the only one with pizza remorse Well not really, it was amazing lol
Sounds like the fence posts are some nasty labour!

I had no remorse, had more ice cream after then Mexican feast on Monday, was doing good yesterday all day until the wife made whole wheat pasta homemade mac n cheese with broc**** and grass fed beef. I had to have some so probably came in about 2100 cals yesterday which should be a slight deficit considering I was chair bound and slep in instead of cardio. I'll see how it goes today...Its easy all day, just the evenings, and I know that mac n cheese is better on day 2 ..

Yea post holes fried me, just being hunched over with heavy crow bar and using lower back more than I normally do. Its not like I do physical labor for a living so it hit me hard. Lower back was still a little sore today.

Wed 8/2/17
208.0 Lbs

Went in and did some work. Back was still a little sore so heavy set of deads was rough and a little more grinderish than I would like. Also had some inner thigh tightness, maybe from leg press, IDK, that went away when I got warmed up.

OHP
45x15
95x10
115x8
135x6
135x6
135x6

SS With

Chin-ups
BWx10
BWx10
BWx10
BWx8
BWx8
----------
Deads
135x5
225x5
315x5
405x3
455x3 (belt)
315x10
315x10

SS With

HS Preacher Curls
70x10
70x10
70x10
70x10
70x10

and

EZ Skull Crushers
60x12
70x10
70x10
--------------

[Plateauplower]

Thursday 8/3/17
207 lbs

Been eating more carbs so not a depleted weight, holding at 8 lbs down since the 2nd week of July, not bad at 2lbs per week. Would like to see 200 by the end of the month if not sooner. Had a little macro oops last night, wife made hummus, and I thought she made a single batch but it was a double, so more cals and fat that whatg i was planning to eat, but it was good. Still likely ended around 2200 instead of planned 1900.

Cardio HIIT
45 Min / 3.35 mi / 550 cals
15 min WU then 9 mph every 5 min for 30 min followed by 4/4 walk

Lots of shoulder stuff, face pulls, rear delts etc

[fittofattofit]

No beer last night since at that point, and up until I woke up around 1am stressing about getting the fence done, the plan was to hit the gym and go to work. Then I decided around 2am maybe I'll just take a vacation day and get that finished. But now it's done, grabbed a quick and badly needed shower and we just got back from our favorite Mexican place. I have a belly full of steak tacos and a margarita. Now it's nap time for me. It was blazing in the sun, I look like a tomato, put sunblock on but I think it was too late by then.

Fence turned out Okay in the back, front looks better, I had to bump a post out to get around my buried electrical feeding my garage, but it probably looks good from your house and the dog says he's fine with it. Also have to figure something out with the back gate post, it's on the concrete apron and the expanding concrete anchors are not as sturdy as I would like, I think I can tie that into the garage though with a few 2" L brackets.

Good work getting the fence finished Tim ... I'm like that: waking up in the middle of the night and thinking about the things I have to get done
Great job on the deads after a few solid back-breaking days

[Plateauplower]

Good work getting the fence finished Tim ... I'm like that: waking up in the middle of the night and thinking about the things I have to get done
Great job on the deads after a few solid back-breaking days

Yea it sucks doesn't it. I've always been like that. If I have a project that needs finished or am excited about something i wake up ready to get after it way too early. My wife can vouch for being woke up at 2am many times to leave extra early for a fishing trip/road trip/vacation before we had kids . I wouldn't dare do that now though, would be like poking a sleeping bear if I tried to get her and the kids up and out of the house early

Deads felt pretty rough yesterday. 455x3 was way slow and hard. I was hoping for 5 reps but that wasn't happening.

[Plateauplower]

Drive by post.

Bad weekend for foodz, breakfast out, birthday party etc. Back on track today to start shaking off the bloat.

209.2lbs at least 6lbs of bloat though I hope.

OHP
45x15
95x10
115x8
135x6
135x6
135x6

SS With

Lat Pulldowns (wide)
160x10
180x10
200x10
200x10
200x8
------------
Squats
135x5
225x5
315x5
365x5
385x3
405x1
315x5

SS With

BB Curls
85x10
85x10
85x10
85x10
----------
BB BORS (TUT)
135x10
135x10
155x10
155x10
155x10

SS With

EZ Skull Crushers (TUT)
70x12
70x12
80x12
80x12
--------------

[Plateauplower]

8/8/17
206.8 lbs

Have to work OT morning and night tomorrow so went in for Cardio and deads + shoulder rehab. Will pick back up Thursday and either do an upper lower split Thurs Fri or Just do Full body and cardio the other day...

Cardio Elliptical
30 Min / 3.25 Mi / 350 Cals

Deads
135x5
225x5
315x5
405x5
455x3
365x5
365x6
365x6

SS With

Facepulls
20x20
25x20
25x20

Rear Delt flys
10sX20

------------

[fittofattofit]

Yea it sucks doesn't it. I've always been like that. If I have a project that needs finished or am excited about something i wake up ready to get after it way too early. My wife can vouch for being woke up at 2am many times to leave extra early for a fishing trip/road trip/vacation before we had kids . I wouldn't dare do that now though, would be like poking a sleeping bear if I tried to get her and the kids up and out of the house early

Deads felt pretty rough yesterday. 455x3 was way slow and hard. I was hoping for 5 reps but that wasn't happening.

Ha .... I can picture 'poking the sleeping bear' @ 2am to head out fishing would not end well
I'd be very happy with pulling 355 x 3


Always keeping it real Tim with training days where you squat 405 and pull 455 for reps

[Plateauplower]

Ha .... I can picture 'poking the sleeping bear' @ 2am to head out fishing would not end well
I'd be very happy with pulling 355 x 3


Always keeping it real Tim with training days where you squat 405 and pull 455 for reps

Ya before kids it would just be a glare and low growl and she would grab her pillow and blanket to sleep on the way, but if I were to wake the kiddos early for something unplanned/unnecessary I think the claws would come and there would be some teeth gnashing .

Doing what I can, shoulder is slowly getting better, need to just keep my head down and not do anything stupid and let it heal. I will likely try to get some light benching in once per week.

Wed 8/9/17
204.8 lbs (-4.4 lbs from Monday)

Broke 205 today so that's good, pretty much de-bloated from the weekend. Running cals right about 2000 during the week. Might take the kiddos camping this weekend so that could end up being a little higher calories. Got to cram is as much fun in as I can before my little girl starts kindergarten.

Probably a rest day today, started early and working late....

[Payton1221]

[QUOTE=Plateauplower;1515027921]Doing what I can, shoulder is slowly getting better, need to just keep my head down and not do anything stupid and let it heal./QUOTE]
I saw something last night on ********. It was from "Crossfit Symmetry" (IIRC), and it appeared to be a regimen (ebook I assume) for healing shoulder injuries but it wasn't free. My shoulder issue ATM is very manageable, but if it hurt more, with my personality I'll try almost anything

It might be worth investigating.

[piperdown]

Fly by Tim.
Saw you had a shoulder issue.
SLAP tear and partial rotator cuff tear for me in Dec. Had a contrast MRI to confirm.
Surgeon didn't recommend surgery at this point. He thought my shoulder were in good enough shape to just back off the heavy stuff for a while and rehab it.

So, that's what I've been doing the past 6 months. Lots of low weight, high rep stuff for the shoulders and plenty of band work and warm ups.
Awkward has hell to get used to but reverse grip saved some of my strength on bench (added bonus increased tri and upper pec mass).
I'm slowly building my bench back up. Moved my hands in some to protect the shoulders and movement is extremely controlled.
I'm off by about 40lbs right now on bench and expect to close the gap by 20lbs by Nov.

[raynerd]

Strong dead day Tim! Nice work getting under 205!