I just ate an Avocado the other night and i was hyper as f**k. What a buzz. Great source of food.
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02-19-2018, 10:30 AM #61
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02-20-2018, 05:38 AM #62
Sounds like it would be a good Pre WO food for you. They don't seem to have that effect on me in terms of instant energy, but they fit my macros, and I find them very satiating with the fiber and fat they include.
Yea reducing my carb intake has really helped me. Probably not for everyone, but I tend to eat that way anyway focusing on protein sources. Carbs just make me really hungry, even things like oatmeal, potatoes, etc. Likely something hormonal IDK. Yea I pretty much wake up around 3-3:30am no matter the day, so I prefer to just go in and get my session in when I know the gym will be relatively empty.
Tuesday 2/20/18
197.0
Decent day for heavy leg day I guess. I wasn't thrilled with squats the last rep of my work sets were pretty intense, but in reality I'm not down that far percentage wise considering the deficit. 365 (3x5) was a number I wanted to be able to maintain, but it is what it is, I'll just keep grinding away. Deadlifts felt on point today in terms of form, and the movement just feeling "right" everything firing as it should. Was happy to get some decent volume in those, although the last reps felt heavier than I'd like them to.
Squats
135x5
225x5
315x3
345x5
345x4
345x4
SS With
HS Preacher Mach (PWO)
70x10
80x10
85x10
85x10
85x9
------------
Deadlift
135x5
225x5
315x5
405x5
405x5
405x5
SS With
DB Hammer Curls
30sX10
35sX10
35sX10
----------------
Leg Extensions
15x10
170x10
170x10
SS With
Leg Curls
95X10
110X10
110X10
and
Decline Situps
BWx25
BWx25
----------------
M1 7:15am
5oz stew beef roast, 2.8oz olive oil veg gardineria, multis & fish oil
500 cals / 45g pro / 32g fat
M2 11:00am (900c/97p/53f)
7oz grilled spicy chkn thighs
400 cals / 52g pro / 21g fat
M3 2:00pm (1250c/140p/67f) - Field expedient meal
45g whey, 30g ground flax, 15g powdered greens
350 cals / 43g pro / 14g fat
M4 4:30pm (2000c/211p/112f)
12oz salmon & 3oz spinach with vinegarette
750 cals / 71g pro / 45g fatLast edited by Plateauplower; 02-20-2018 at 02:43 PM.
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02-21-2018, 04:51 AM #63
Wednesday 2/21/18
196.0 Lbs
Scale is liking even numbers apparently this week. Went in and did some heart health work. Feeling more nimble and lighter on my feet running, which is nice. Worked up a good sweat and did some stretching when I was done.
Cardio - Incline Treadmill LISS/HIIT
60 Min (+cool down) / 4.9 Mi / 775 Cals
M1 7:30am
6oz roasted beef stew meat, 1.4 oz olive oil veg mix
475 cals / 54g pro / 26g fat
* several miles / hours walking around for work
M2 12:00pm (825c/97p/40f) - Field expedient meal
45g whey, 30g ground flax, 15g powdered greens
350 cals / 43g pro / 14g fat
M3 2:30pm (1275c/152p/61f)
7oz spicy chkn thighs, 4.5oz spinach salad, 45ml vinaigrette
450 cals / 55g pro / 21g fat
M4 5:30pm (1900c/209p/99f)
3 eggs, 6oz ham, 1.5 cheese
625c / 57g pro / 38g fatLast edited by Plateauplower; 02-21-2018 at 03:27 PM.
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02-22-2018, 05:17 AM #64
That's a hard one, tomorrow will be no picnic either .
Thursday 2/22/18
196.8 Lbs
Decent session made some progress on DB bench (1 rep), DB row (bumped 10lbs), pull-ups (reps), swapped in DB BHN triceps press for Skull crushers. I tried a set of seated DB shoulder presses, but didn't like the way they felt on my shoulder so I just did my current single arm landmine presses instead. Overall was happy with it, and obviously not losing much in the way of muscle yet despite the deficit. Maybe it was the result of the re-feed dream I had . Normally I never dream, or at least I don't remember them, but I woke up after having a very real seeming dream that I was just gorging myself on little frosted cinnamon rolls fresh out of the oven, I was just pounding them, cookie sheets of them were everywhere . I guess that counts as a cheat day / re-feed , It seemed so real I woke up like WTF did I just do .
DB Bench
60sX10
75sX10
85sX8
95sX8
95sX7
95sX6
SS With
DB Rows
80sX10
100sX10
125sX6 (oly handle)
125sX7
125sX7
----------------
Pull-ups Various grip
BW+25 X7
BW+25 X7
BW+25 X6
BW+25 X7
BW+25 X7
BW+25 X7
SS With
Landmine Shoulder press (PWO)
45x10
55x10
65x8
75x6
75x6
-------------
DB BHN Triceps Press
50x10
60x10
70x10
80x7
80x7
SS With
DB Lateral raises
15sX20
15sX20
15sX20
--------------------------
M1 7:00am
45g whey, 30g milled flax, 15g powder greens, multis & fishoil
375 Cals / 43g pro / 16g fat
M2 9:15am (850c/97p/42f)
6oz roasted beef stew meat, 1.4 oz olive oil veg mix
475 cals / 54g pro / 26g fat
M3 1:000pm (1450c/152p/78f)
7oz spicy chkn thighs, 4.5oz spinach salad, 45ml vinaigrette, 2.8oz olive oil veg mix
600 cals / 55g pro / 36g fat
M4 4:45pm (2050c/206p/114f)
4 eggs, 6oz ham, 2g fishoil
600 cals / 54g pro / 36g fatLast edited by Plateauplower; 02-22-2018 at 02:54 PM.
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02-23-2018, 05:02 AM #65
I think my dream cheat is adding weight to the scale that or the ham I cooked on Wed .
Friday 2/23/18
196.8 lbs
Clock punched for legs/biceps. I think I lost a versa grip. Luckily one of the few females who trains in the morning actually lifts, and was asking me about them a week or so ago when I was Deadlifting and bought some for herself since grip was her limiting factor. She let me borrow hers for my heavy sets of RDLs. Nothing like rockin small pink versa grips....JK they were red, and I will likely order the small/med since they seemed to fit better than my L/XL did. Pisses me off though, $55 down the drain unless I can find it at home. Overall it was a decent session.
Squats
135x8
225x8
315x8
315x8
315x8
SS With
85X10
85X10
95X10
95X10
95X10
--------------
Leg Press
360x10
450x10
540x10
630x8
630x8
SS With
RDLs
135x10
225x10
275x8
315x6
315x6
----------------
DB Hammer Curls
30sX10
35sX10
40sX10
45sX6
SS W1th
Decline Sit-ups
BW25
BWx25
BWx25
------------------
M1 7:00am
45g whey, 30g milled flax, 15g powder greens, multis & fishoil
375 Cals / 43g pro / 16g fat
M2 9:15am (775c/88p/39f)
5oz roasted beef stew meat, 1.45oz olive oil veg
400 cals / 45g pro / 23g fat
M3 12:30pm (1200c/140p/61f)
7oz spicy grilled chkn thighs
425 cals / 52g pro / 22g fat
M4 & M5 /4-8pm (2100c/212p/106f)
Chkn on low carb flax wrap with cheese olive oil veg, /whey brownie walnuts almond milk
900c / 72g pro / 45g fatLast edited by Plateauplower; 02-23-2018 at 07:24 PM.
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02-24-2018, 03:03 AM #66
Saturday 2/24/18
195.6 lbs
There’s some scale movement, although I did weigh a little later than normal and was pretty thirsty. It was looking like I’d only be around a 1lb loss for the week, but typically that would be followed by a bigger drop next week. I have been a little more hungry the last week or so, not sure if that’s from running my protein up a little higher (or because I’m in a steep deficit )....Not miserable hunger though like I typically get when dieting and including more carbs. I have room to adjust calories up if I want to, but I shouldn’t be losing much muscle right now, so faster is more funner .
Ordered some new grip aids yesterday, couldn’t find the missing versa grip. They are “cobra grips” seemed to be preferred over versa grips in the Amazon reviews and were $30 cheaper so I’ll give those a try. They appear to be high quality with lots of reviews. I did have a pair of knock off versa grips before buying the real ones, and one tore in half on a 500lb pull, thats hard on floors and could be bad for shins. Luckily it ripped before I was above the knee, but it made some noise.
Wife has Girl Scout cookie booth with daughter, then both kids are going to a bday party so I’ll be solo with the dog for a few hours and probably grab a nap. I’ll probably go get some cardio in this morning, I’d like to do that 2X per week at least. I’d prefer to get more walking in at work, but I continue to be stuck with a lot of desk jockey stuff. Should probably delegate some of that stuff down, but meh sometimes it’s just easier to do it, than to explain it, follow up on it, then likely have to fix it.....
Cardio incline treadmill
60 min / 4.15mi / 700 cals
Shoulder rehab
Facepulls and Rear Delt Mach - 150 reps or so.
M1 8:30am
3 eggs, 6oz ham
500 cals / 48g pro /29g fat (47 unaccounted cals per label macros)
M2 10:45am (1050c/102p/63f)
6oz beef roast, 2.8oz olive oil veg.
550 cals / 54g pro /34g fat
M3 2:30pm (1450c/148p/84f)
4.5oz spinach, 5oz chkn b, 2.8oz olive oil veg, vin dressing
400 cals / 46g pro /21g fat
M4 5:15pm (2100c/220p/120f)
12oz steelhead trout /cheese & pork rinds
650 cals / 72g pro / 36g fatLast edited by Plateauplower; 02-24-2018 at 04:02 PM.
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02-25-2018, 03:01 AM #67
Sunday 2/25/18
195.6 lbs
Numbers for the week are decent, average weight for the week ended up at 196.5 lbs for a loss of 1.6 lbs from last weeks average weight of 198.1 lbs, on an average daily intake of 2050 cals indicating my TDEE is still in the 2800 range. Should be around 190 by the end of March. Not sure how far I’ll go this year, but I have plenty of time to end up pretty lean by summer. I’m really looking forward to seeing how performance and satiation are closer to maintenance calories on keto. Usually maintaining leanness with carbs is a struggle for me, my hunger never seems inline with calorie needs. Seems like it will be easy to maintain judging by the relative ease of getting by on deficit calories.
No big plans today, built a rifle yesterday because I had parts that needed assembled, turned out good. Super windy here today, sounds like the windows are going to blow in, so probably not much to do outside. It’s going to be in the 60s Mon-Wed though which will be awesome. Hopefully the deer start losing their antlers soon, my dog has chewed up all of his deer antlers, he loves them, hopefully he can help find them when the deer start dropping them.
M1 7:45am
3 eggs, 6oz ham
500 cals / 48g pro /29g fat (47 unaccounted cals per label macros) probably from the glaze I don’t put on the ham
M2 11:00am (1000c/120p/50f)
12oz steelhead trout
500 cals / 72g pro / 21g fat
M3 3:15pm (1375c/167p/71f)
3oz spinach, 5oz chkn b, 15ml olive oil & 30ml vin
375 cals / 47g pro / 21g fat
M4 5:45pm (1900c/219p/100f)
8oz Lower fat wild salmon, 6oz buttery mushrooms
525 / 52g pro / 29g fatLast edited by Plateauplower; 02-25-2018 at 03:56 PM.
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02-26-2018, 05:23 AM #68
Paste Over
Not too much of a drop in numbers, but still enough to irritate me . The cinnamon roll dream was a good dream, placebo gains FTW. The girl that let me borrow her versa grips actually found mine sitting on a machine and gave it back to me today. I already ordered and received the Cobra grips (which are very nice BTW) but are thick leather instead of the versa grip kind of rubbery texture. Was glad to get my stinky old versa grip back, I'll keep the others as spares I guess...
Monday 2/26/18
195.4 Lbs
Starting the week one lb down from last weeks avg should put me in a good spot for scale movement. Pretty good session, gained a rep on bench, bumped rows 10lbs for work sets, dips feeling good, everything felt pretty on point and I worked hard.
5:05-6:20am
75 min / 40 sets
BB Bench
135x10
185x5
225x5
245x5
245x5
245x4 (+1)
275x4 SS
275x4 SS
275x4 SS
SS With
BB Rows
135x10
185x5
223x5
255x5
255x5
255x5
-------------
Lat-pulldowns
160x10
180x10
200x10
200x10
200x10
SS With
Landmine Shoulder Press (PWO)
45x10
55x10
65x10
75x6
75x6
-------------------
Dips
BWx10
BWx10
BWx10
BWx10
BWx9
SS With
DB Laterals
15sX20
15sX20
15sX20
15sX20
------------------
DB Flys
45sX10
50sX10
50sX10
SS With
EZ Upright Rows
70x10
70x10
80x10
-------------------
M1 7:00am
45g whey, 30g milled flax, 15g powder greens, multis & fishoil
375 Cals / 43g pro / 16g fat
M2 9:15am (860c/88p/47f)
5oz roasted lean beef stew meat, 2.8oz olive oil veg mix
485 Cals / 45g pro / 31f
*2.5mi lunch walk
M3 1:30pm (1275c/134p/68f)
4.5oz spinach, 5oz chkn b shred, 2.8oz olive oil veg, 45ml seasoned apple cider vinegar
415 cals / 46g pro / 21g fat
M4 5:00pm (1950c/226p/102f)
Last big slab of steelhead trout - 16oz w/skin (13.3oz cooked weight)
675 cals / 92g pro / 34g fat
M4+ 6pm (2100c/238p/112f)
spicy pork rinds for my crunchy needs
150c / 12p (incomplete pro) / 10f
Totals 2100c/238p/112fLast edited by Plateauplower; 02-27-2018 at 02:06 AM.
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02-27-2018, 05:15 AM #69
Tuesday 2/27/18
194.4 Lbs
Put in the hard work today and made a little progress on squats, and a little backwards progress on deads....progress either way . I just wasn't in the mind set for heavy pulling, reps felt good initially, but the bar got a little forward on the second rep of 455 (wanted 3 good ones) and it made me work to LO. Pulled some 4" deficits after for some extra punishment for being weak. overall though, can't complain. Lighter and working hard. Actually bought medium UA loose fit shirts the other day and my 34" waist pants are looking clownish in the waist (they are normally loose enough for concealed carry IWB, but they are just kinda silly now, so might need to pick up some 32" waist which should still be plenty big in the waist for CC. Lifting belt is getting really close to needing a new hole, having trouble utilizing it without a sweatshirt on..... Making progress, abs are getting more defined, veins coming in despite being flat as a pancake from no carbs. Although deadlifts today made me want to say fuk it all and just eat and deadlift, but that's not the plan right now....
5:05-6:25 / 80 min 32 sets
Squats
135x5
225x5
315x5 (+2 on WU)
345x5
345x5 (+1)
345x4
SS With
HS Preacher curls (PWO)
70x10
80x10
85x10
85x10
85x10
-------------
Deadlift
135x5
225x5
315x5
405x3
455x2
405x5
315x8 (4" deficit)
315x8 (4" deficit)
SS With
DB Hammer curls
30sX10
35sX10
40sX10
40sX10
-------------
Leg Extensions
150x10
170x10
190x10 (+20lbs)
190x10
SS With
Leg Curls
95x10
110x10
115x10 (+5lbs)
115x10
-------------------
Decline Situps
BWx25
SS With
DB Shrugs
90sX15 slow
---------------------------
M1 7:15am
5oz roasted lean beef stew meat, 2.8oz olive oil veg mix, multis fishoil
500 Cals / 45g pro / 33f
M2 11:00am (850c/88p/47f) - in the field meal
45g whey, 30g flax seed, 15g powdered greens, 5g matcha green tea
350 cals / 43g pro / 14g fat
M3 1:30pm (1325c/138p/72f)
4.5oz spinach, 5oz chkn b shred, 2.8oz olive oil veg, 45ml seasoned apple cider vinegar, *2 slices hard salami
475 cals / 50g pro / 25g fat
M4 5:00pm (2100c/211p/117f)
12oz fatty salmon, 6oz sautéed garlic mushrooms
775 cals / 73g pro / 45g fatLast edited by Plateauplower; 02-27-2018 at 03:18 PM.
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02-28-2018, 05:22 AM #70
Wednesday 2/28/18
194.2 Lbs
Hit the gym for heart health day, and did some ab work I missed yesterday due to some lady just laying on the decline ab bench like it was an inversion table, just laying there doing some weird breathing thing, exhaling and blowing her hands away from her face thought she might have been stroking out, but apparently not....Did a variety of shoulder rehab too - face pulls, external rotations, etc...Was good, worked up a good sweat and smelled like a bottle of nail polish remover....Winning
Also picked up some 32" waist pants yesterday. Tried them on last night, fine in the waist but looked painted on my legs and ass, not the look I'm going for, so apparently I will need to look into a different brand than Levis 514 or whatever they were. I think Lucky brand have a decent amount of leg room to waist ratio. Otherwise I will just continue to wear my 34" waist and walk around with my belt pulling them together in the front and a bulge that would make John Holmes jealous
Cardio treadmill mix - Incline LISS / HIIT
60 min / 4.5 mi / 715 cals
ABs decline sit-ups BW 3X30
Shoulder stuff - light and lots
M1 7:00am
45g whey, 30g milled flax, 15g powder greens, multis & fishoil
375 Cals / 43g pro / 16g fat
M2 9:45am (850c/88p/46f)
5oz roasted beef, 3oz avocado & Cajun seasoning
475 Cals / 45g pro / 30g fat
M3 1:30pm (1265c/134p/67f)
4.5oz spinach, 5oz chkn b shred, 2.8oz olive oil veg, 45ml seasoned apple cider vinegar
415 cals / 46g pro / 21g fat
M4 5:00pm (1865c/192p/105f)
10oz fatty salmon fillet leftovers
600 cals / 58g Pro / 38g fat
M5 - Dessert 6:00pm (2000c/216p/108f)
30g chocolate whey brownie (little almond milk, 2g of pb2)
135 cals / 24g Pro / 3g fatLast edited by Plateauplower; 02-28-2018 at 04:08 PM.
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03-01-2018, 05:25 AM #71
Thursday 3/1/18
194.4 Lbs
Going to have to return the medium UA loose fit shirts, no way am I cramming myself into those, will return and buy more larges or more smaller waist jeans. I find it odd that at a heavier weight my waist is smaller this time around, although my abs are not as defined in regard to waist size. I think its mostly related to the lack of carbs.
Pretty good session, made some progress and felt good. This session is my favorite of the week currently, really enjoy the exercises and the layout.
5:05-6:20am / 75 Min / 36 sets
DB Bench
60sX10
75sX10
85sX8
95sX8
95sX8 (+1)
95sX7 (+1, wanted that 8th rep)
SS With
DB Rows
80sx10
100sX10
125sX8 (+2 Oly handle)
125sX8 (+1)
125sX7
----------------
Pull-ups (Various grips)
BW+25 X 7 Chins
BW+25 X8 NHG (+1)
BW+25 X7 WHG (+1)
BW+25 X7 WGPU
BW+25 X8 NHG (+1) (7+1 RP)
BW+25 X7 WGPU
SS With
Landmine Shoulder press (PWO unilateral)
45x10
55x10
65x8
75x6
75x6
---------------
DB BHTN Tricep press
50x10
65x10
80x7
80x7
80x6
DB Shrugs (Very Slow TUT reps - exaggerated ROM) grip limiting factor
75sX12
85sX12
85sX12
95sX8
95sX6
Tri set with
DB Lateral raises
15sX20
15sX20
15sX20
20sX15
-------------------------------
M1 7:00am
45g whey, 30g milled flax, 15g powder greens, multis & fishoil
375 Cals / 43g pro / 16g fat
M2 9:15am (1050c/100p/62f) *was really hungry
6oz beef stew roast, 3oz avocado 2.8oz, olive oil veg
675 cals / 57g pro / 46g fat
M3 1:30pm (1450c/146p/82f)
5oz chkn B shred, 4.5oz spinach, 14ml olive oil, 45ml seasoned vinegar
400 cals/ 46g pro / 20g fat
M4 4:45pm (2100c/205p/120f)
4eggs, 6oz ham, 1 slice mozzarella
650 cals / 59g Pro / 38g fatLast edited by Plateauplower; 03-01-2018 at 02:45 PM.
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03-02-2018, 05:53 AM #72
Getting hyoogely smaller . Was not in the mood for volume squats today . Felt like a de-load just dropping a few reps though, so I rolled with it...
Friday! 3/2/18
194.4 lbs
Not a great night sleep last night, the dog is a bed hog and thinks I want him to cuddle me and tries to sleep on my legs, when he's not jumping on and off the bed. I don't want him on the bed but he's stubborn, and just waits until I'm asleep to jump up. Can't lock him out of the room or he brings a big rawhide bone or his toys just outside of the door and just picks them up and drops them loudly on the hardwood until I open the door to strangle him then he prances in . Kind of a clock punch session today, dropped down to sets of 5 on squats because I just didn't have the sets of 8 in me today, although they did start feeling better on the last set, so I worked up to a 385 single just to feel it. Felt good on my back, was not an easy rep though, probably still do 405 though, working up with that in mind...Put in the reps this morning now I'll put in the work on the diet side of things and keep on trucking along....
Squats -bleh
135x8
225x8
315x5
315x5
315x5
365x1
385x1
SS With
BB Curls
85x10
85x10
95x10
95x10
95x10
----------------
Leg Press (PWO)
360x10
450x10
540x10
630x8
630x8
SS With
RDLs
135x10
225x10
275x8
315x6
315x6
-----------------
Decline Sit-ups
BWx25
BWx25
SS With
DB Hammer Curls
30sX10
35sX10
40sX10
40sX10
----------------
M1 7:00am
45g whey, 30g milled flax, 15g powder greens, multis & fishoil
375 Cals / 43g pro / 16g fat
M2 9:30am (800c/89p/37f)
4.5oz spinach, 5oz chkn b shred, 2.8oz olive oil veg, 45ml seasoned apple cider vinegar
425 cals / 46g pro / 21g fat
M3 1:15pm (1200c/131p/70f)
5oz roasted lean beef stew meat, 2.8oz olive oil veg mix,
500 Cals / 45g pro / 33f
M4 5:00pm(1800c/205p/101f)
10oz Grilled spicy Chkn thighs
600 cals/ 74g Pro / 31g fat
M5 7:30 (2150c/235p/122f)
Whey brownie & Walnuts
350c / 30p/ 21f
Saturday 9/3/18
194.2
M1
6oz beef, 2.8 olive oil veg
550c/ 54p /32f
M2 1:30pm (1200c/118p/67f)
8oz chkn spicy thighs /pork rinds
650 cals / 64g Pro / 35g fat
M3 4:45pm (1800c/174p/110f)
3 eggs, 2oz cheddar, hot Italian sausage
600 cals / 56g Pro / 43g fat
M4 (2200c/204p/140f)
Misc random peanut butter, walnuts, couple bites of roast coming out of crockpot
400 cals? / 30p / 30fLast edited by Plateauplower; 03-03-2018 at 04:25 PM.
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03-04-2018, 04:11 AM #73
Sunday 3/4/18
194.6lbs
Numbers for the week are good despite being “stuck” at 194 most of the week, the average weight came out to 194.5 which is a 2lb loss from last weeks avg weight of 196.5 at an avg daily intake of about 2100 cals.
Might do some yard work or someth8ng outside today as it’s supposed to be nice out.
M1 8:00am
3eggs, 3oz ham, 1oz mozzarella
440 cals / 41g Pro / 28g fat
M2 12:30pm (820c/87p/48f)
8oz top sirloin steak-broiled
380 cals / 46g Pro / 20g fat
M3 3:00pm (1270c/137p/73f)
8oz lean pork loin, 3oz mushrooms, 2.8oz olive oil veg
450 cals / 50g Pro / 25g fat
M4 6:00pm (1870c/195p/111f)
10oz fatty salmon, little sautéed kale
600 cals / 58g Pro / 38g fatLast edited by Plateauplower; 03-04-2018 at 04:06 PM.
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03-05-2018, 05:24 AM #74
Cruising along, due for another drop here soon, been kind of stuck in that mid 194 range for a week. I'm guessing this week will be a smaller loss since last week was a little more than expected.
Monday 3/5/18
194.8 Lol wut.
Little uptick on the scale, should be followed by a decent drop in the next day or so as per usual. Left shoulder was a little cranky today, and I probably should have throttled back a little bit, but I didn't. I will see how it feels on Thursday and might take a week or two of higher rep schemes and lighter weights just to make sure I don't set myself back by re-injuring it. I am pretty much at RPE9+ on my last rep of Bench right now, and it might be a good play anyway to take a week working in the 8-12 rep range. Will play it by feel...Lost a rep on my second work set of bench today, but was mostly out of caution. Overall it was an okay session, put in the work.
5:05-6:15am / 70 min / 38 sets
BB Bench
135x10
185x5
225x5
245x5
245x4
245x4
275x4 SS
275x4 SS
275x4 SS
SS With
BB Rows (P-rows for work sets)
135x10
185x6
225x6
245x6
245x6
245x6
------------------
Landmine Isolateral Shoulder Press (PWO)
45x10
55x10
65x8
75x6
75x6
SS With
WG Lat Pulldowns
160x10
180x10
200x10
200x10
200x9
---------------
Dips
BWx10
BWx10
BWx10
BWx9
BWx9
SS With
DB Laterals
15sX20
15sX20
15sX20
----------------
DB Flys
45sX10
50sX9
50sX10
SS With
EZ Upright rows
60x10
80x10
--------------------------------
M1 7:00am
45g whey, 30g milled flax, 15g powder greens, multis & fishoil
375 Cals / 43g pro / 16g fat
M2 9:00am (860c/88p/47f)
5oz roasted lean beef stew meat, 2.8oz olive oil veg mix
485 Cals / 45g pro / 31f
M3 1:45pm (1260c/134p/63f)
6oz spicy grilled chkn thighs, 4.5oz spinach 45ml vin dressing
400 cals / 46g pro / 19g fat
M4 5:00pm (2050c/207p/116f)
12oz leftover fatty salmon, 1/2 pb serv
790 cals / 73g Pro / 53g fatLast edited by Plateauplower; 03-05-2018 at 04:22 PM.
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03-06-2018, 02:16 AM #75
Yea the weight is falling off and I’m finding it pretty easy to manage the deficit without being irritable and feeling like I’m ready to snap from hunger. I usually feel like that at maintenance or even a small surplus. Good stuff.
Tuesday 3/6/18
192.6 lbs
There’s the scale drop that was eluding me for a week. It will probably bounce back up slightly which is just normally the way it works for me. I have an all day conference to attend today, which isn’t ideal for my eating plan since a fancy lunch will be served. Luckily my food volume is really low on “keto like diet” so a shake and a few small Tupperware’s in a cooler bag will suffice. I’ll decide on lunch there depending on what they have. If it’s meat I might eat some and just eyeball portions (not my best talent, I generally tend to underestimate since 5-6oz of meat doesn’t look like much). The food I packed is pre measured.
Just going to take today by feel, I forgot my logbook and workout sheets at my office, but pretty much know the plan. L Shoulder is pretty sore today, will likely take a step or two back on pressing intensity for a week or two and focus on TUT type movements to let it rest a little. Squats and deads today. Yay...
5:05-6:15am /70min /31 sets
Yikes, bad day in the gym. I haven’t slept great the last couple days and I’m probably due for a deload at least for heavy stuff. 345 made my shoulder hurt a little from getting tight, but even the 315 sets I dropped down to felt like work. Deads sucked as well, as they always do after squats. I’ll see what happens over the next week or two and it might be time to adjust some things if lifts start tanking. I can gain strength back pretty easily with more food, so I’m not worried about that, but I’d like to avoid losing LBM. I have options, I can try like some pre Wo carbs, or just increasing calories on keto like diet, etc. I’ll think about it. Could have just been a bad day, so I won’t make any drastic changes just yet. But it’s getting closer to where I should slow it down a little if it doesn’t on its own.
Squats
135x5
225x5
315x5
345x3
315x5
315x5
SS with
EZ Curls
70x10
80x10
90x10
100x8
100x8
————————
Deadlift
135x5
225x5
315x5
405x5
425x2
315x8
————————-
Leg extensions
150x10
170x10
190x10
190x10
SS with
Leg curls
95x10
110x10
115x10
115x10
———————
Sit-ups
BWx25
BWx25
BWx25
SS with
DB hammer curls
30sX10
35sX10
40sX10
———————-
M1 7:15am
Whey flax etc same as above
375cals / 43g Pro /16g fat
M2 9:15am (860c/88p/47f)
5oz roasted lean beef stew meat, 2.8oz olive oil veg mix
485 Cals / 45g pro / 31f
M3 12:00pm (1260c/156p/57f)
Choice of cold spicy chkn thighs from a Tupperware or hot chkn and fresh greens....went with the latter
8oz chkn b (2 small breasts with bone )/ plate Of greens no dressing..probably should have buttered my chkn.
400 cals / 68g Pro / 10g fat (estimated)
M4 3:30pm (1750c/197p/88f)
3eggs, 3oz ham, 3oz mushrooms, 1oz cheddar
490 cals / 41g Pro / 31g fat
M5 5:00pm (2050c/228p/104f)
Dessert - 30g chocolate whey brownie with 12g PB2, almond milk & 15g walnuts
300 cals / 31g Pro / 16g fat
M6 7pm (2300c/233p/127f)
Pork rinds and olive oil veg mix
250c / 5g Pro / 23g fatLast edited by Plateauplower; 03-07-2018 at 01:21 AM.
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03-06-2018, 02:22 AM #76
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03-06-2018, 02:24 AM #77
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03-06-2018, 02:36 AM #78
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03-06-2018, 05:15 AM #79
Lol yea not enough protein
That has been my experience so far as well. I have never dropped fat this easily. Today was a little concerning but could have been just a bad day. The fat is just falling off of me though. Abs are getting more defined and it’s still winter here. I always look best coming out of a deficit and I’ll definitely be ready by early summer. I’m sure it’s not an ideal plan for everyone to eat this way, but for me it almost makes me feel what a normal person should feel like in a deficit instead of constantly ravenous and crabby. The mental benefits are nice as well. I feel mentally sharper and more energetic overall.
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03-07-2018, 01:32 AM #80
Wednesday 3/7/18
191.8
A little dry today, didn’t drink as much water yesterday at the conference/trade show. It was good though, some good continuing education classes, lots of walking around, and got a ton of free promotional junk for the kids. They seem to look forward to all the free trinkets I bring home more than Christmas. I’ll see what the scale does the rest of the week. At the point now where I can see changes almost daily. Probably going to increase my calories a little to slow this down some if this loss rate continues. Starting to feel small, which is a normal brain fuk I get when getting leaner, but like seeing the definition coming in everywhere.
The plan today is some cardio and shoulder mobility and rehab. It’s still pretty sore certainly don’t need to increase my deficit with the cardio, but want to keep at it for cardiovascular benefits. Plus at this point I can pretty much just float above the treadmill .
Felt good, better sleep last night, locked the dog out of the room he eventually gave up trying to get in and slept on the couch. That will be his new spot going forward.
Cardio incline treadmill
60 Min / 4.15 mi / 700 cals
Shoudler rehab
8 sets or so rear delt machine and face pulls from various angles
M1 7:00am 45g whey, 30g milled flax, 15g powder greens, multis & fishoil
375 Cals / 43g pro / 16g fat
M2 9:00am (950c/90p/56f)
5oz roasted lean beef stew meat, 2.8oz olive oil veg mix, 2oz avocado
575 Cals / 47g pro / 40f
* Shoulder is feeling a lot better, I used the vibrating back massager thing I impulse bought a while back, looks like a giant sex toy or something , but seemed to give almost instant relief and nearly pain free ROM after working over my left scapula, trap and shoulder blade. Hopefully it just needed some knots worked out or something IDK, will take it by feel tomorrow on presses...
M3 1:00pm (1425c/136p/83f)
4.5oz spinach, 6oz grilled spicy chkn thighs, 1.4oz olive oil veg, 45ml seasoned vinegar dressing.
475 / 46g pro / 27g fat
M4 4:30pm (1825c/186p/103)
8oz pork loin, 3oz mushrooms sautéed with 14g olive oil butter, garlic, Cajun seasoning
400 cals / 50g Pro / 20g fat
M5 6:00pm (2115c/212p/124f)
3eggs over easy, 1oz mozzarella
290c/26g Pro / 21g fatLast edited by Plateauplower; 03-07-2018 at 04:05 PM.
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03-08-2018, 05:34 AM #81
Thursday 3/8/18
191.8 Lbs (Really surprised that scale weight "stuck")
Okay gym session. I didn't grind any DB bench reps to protect the shoulder and also just did light landmine presses to just slowly work through that pressing motion. I noticed that BTN DB tricep presses were aggravating the shoulder when I got up to working weights and that was a new movement in the routine, so I swapped back to skull crushers today for a couple sets and will keep the BTN presses out. Bumped weighted pull-ups a dime and worked nice full ROM sets of 6 reps will build these reps. It was okay overall nothing mind blowing.
I feel like I should be leaner at this bodyweight, but then I have to remind myself that I am kind of at a falsely lower bodyweight since I know that I would likely gain about 6lbs and fill out with carbs, and I have never dieted with carbs this low. I plan to keep trucking along with this and maybe eventually do a carb up and drop my fats for a day hit protein and hit 300g or so of carbs and see how I fill out. I won't even bother doing this Until I'm in the 180s though, and I have no desire for a cheat meal or anything else at this point. I am making some minor dietary adjustments, and will probably bring my calories up just a little bit, but remain on "keto like diet" with higher protein and fats and very low net carb, because its working well for me...
DB Bench
60sX10
75sX8
85sX8
95sX8
95sX7 (-1 didn't grind)
95sX7 (probably could have had 8 today if I would have grinded)
SS With
DB Rows
80sX10
100sX10
125sX8 (Oly Handle)
125sX8
125sX8 (+1)
---------------------
Pull-Ups (Various Grips-same as last week +10lbs)
BW+35 X 6
BW+35 X 6
BW+35 X 6
BW+35 X 6
BW+35 X 6
BW+35 X 6
SS With
Landmine Isolateral Shoulder press (PWO -SLOW TUT)
45x10
45x10
45x10
45x10
45x10
-------------------
DB BTN Tricep press
50x10
65x8
75x6 (shoulder pain - and swap to Skull X)
EZ Skull Crushers
80x10
100x8
100x8
SS With
DB Shrugs slow (used versa grips cause traps>grip strength) Just doing these to pass the time, and not interfere with other lift
100sX15
100sX15
100sX15
100sX15
------------------
Skipped laterals and hex press to rest shoulder
-----------------------------------
M1 7:00am
60g whey, 30g milled flax seed, 10g powdered greens, matcha green tea powder, 2g fishoil mutlis etc
425 cals / 55g pro / 16g fat
M2 9:00am (1000c/102p/56f)
5oz roasted lean beef stew meat, 2.8oz olive oil veg mix, 2oz avocado
575 Cals / 47g pro / 40f
M3 1:00pm (1475c/148p/83f)
4.5oz spinach, 6oz grilled spicy chkn thighs, 1.4oz olive oil veg, 45ml seasoned vinegar dressing.
475 / 46g pro / 27g fat
M4 4:30pm (2000c/206p/113f)
8oz top sirloin steak, 2 eggs over easy
525 cals / 58g Pro / 30g fat
M5 5:30pm (2300c/218p/139f)
Pork rinds, olive oil veg, cheese
300 cals / 12g pro / 26g fat
Got a walk in around lunchtime today to look for deer antlers for the dog to chew on. Didn’t find any antlers but when I kicked up the deer herd, none were wearing any so they must have dropped them. I’ll be getting out on more “walks” until I thoroughly cover the areas this herd hangs out. Pretty slow pace, but mixed terrain.
Scared a coyote about out of his fur, he was sleeping on a hillside, and I snuck up pretty close before he woke up pretty much at a full sprint . It looked like he covered about 75 yards before his feet touched the ground. He will be sleeping with one eye open for awhile.
45min / about 2.5 miles according to phone.Last edited by Plateauplower; 03-08-2018 at 04:23 PM.
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03-08-2018, 06:06 PM #82
Idk what your shoulder issue is, but I'd suggest checking out some info by John Rusin. He specializes in pain free lifting, and has some really useful tips including stuff for keeping shoulders nice and healthy. He advocates doing a lot of work on rear delts (lots of rows, face pulls, band pull aparts etc). Definitely helps for me.
Delirious Mutant.
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03-09-2018, 12:39 AM #83
I’m not real sure what the issue is either. It seems like bursitis and maybe some impingement, based on what I’ve read, but I haven’t got it checked out. It started hurting out of nowhere last year around Easter. My wife and kids flew to AZ for 10 days to visit some family and I stayed home because we just got the puppy. I ended up doing a big landscaping project out of boredom and it started hurting after that. Never had any bruising or anything so I don’t think I tore anything. It’s a little crunchy though and makes some noise maybe a bone spur too idk.
I wouldn’t do any surgery at this point, and it started feeling really good doing the rehab stuff you listed above (ironically it also started rapidly improving when I started keto). I need to keep up on the rehab. It’s easy to get lazy with that stuff when it starts feeling better. I’ll check out that guys info. I try to do facepulls, rear Delt machine, and external rotations at least 1X per week, but should probably do more.
I’ve also noticed just recently that hammering my shoulder blade, muscles around my scapula and that area with an heavy duty electric massager seems to “release it” and allow me to lift that arm laterally pain free. I just crank the back massager thing up and lean against it in my office chair and it’s almost like a deep tissue massage. Hurts while doing it but feels great right after.
I try to balance my pressing and pulling, but rear delts are easy to underwork for sure. I don’t like to “waste” time in the gym by backing off, so a lot of times that’s detrimental too, and likely increases the recovery time for minor injuries that pop up. I think I went a year with tennis elbow before it finally subsided a couple years ago, SMH....Last edited by Plateauplower; 03-09-2018 at 12:45 AM.
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03-09-2018, 05:49 AM #84
Thanks Scott! The fat loss is the main progress to me, when I get going it builds momentum in the gym to some extent, especially as I start really seeing the progress. I'm not really making new progress on weights, anything that is increasing is just regaining lost ground from last year being pretty abysmal due to the shoulder etc.
Yepper, enroute to manlet status, one week at a time. I have to live vicariously through your lifts That 495x3 was insane. I think Ive done 495x2 as my best in a session, but it was actually two singles Your a deadlifting machine. Its awesome not being starving, amazing actually. I went to bed last night without even a twinge of hunger at 2300 cals (a high cal day lately ) and felt great in the gym today.
FRIDAY!! 3/9/18
192.0 Lbs
Woke up kinda early (for me) today, but felt like a million bucks in the gym. Slightly higher cals yesterday, just felt stronger by a wide margin. Squats were great, 315x8 was easier than the sets of 5 on Tuesday which made me feel all warm and fuzzy...Everything went well and felt great. I was tempted to throw some weight on the bar after my planned work sets on squats, but then just decided to end on a positive of feeling good about hitting my desired reps. Have to go get beat on at a meeting in a bit, but feeling like I can take on the world right now....
5:05-6:20am 75 min / 30 sets
RDLs 315x6
Squats
135x8
225x8
315x8
315x8
315x8
SS With
HS Preacher Curls (PWO)
70x10
80x10
85x10
90x10 (5lb bump)
90x10
----------------
Leg Press
360x10
450x10
540x10
630x8
630x7
SS With
RDLs
135x10
225x10
275x6
315x6
315x6
----------------
BB Hypers
135x10
135x10
135x10
Tri set with
Sit-ups
BWx30
BWx25
BWx25
Tri set with
DB Hammers
30sX10
35sX10
35sX10
40sX8
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M1 7:30am
30g hemp hearts, 15g milled flax seed, 45g whey, 10g powdered greens, 4g matcha green tea, multis fish oil etc
450 cals /50g pro / 24g fat
M2 9:45am (950c/95p/57f)
5oz roasted lean beef stew meat, 2.8oz olive oil veg mix,
500 Cals / 45g pro / 33f
* lunch walk to try to find the pupper some antler chew toys -
2.5 miles vid
M3 1:00pm (1425c/141p/84f)
4.5oz spinach, 6oz grilled spicy chkn thighs, 1.4oz olive oil veg, 45ml seasoned vinegar dressing.
475 / 46g pro / 27g fat
M4 4:45pm (2040c/196p/126f)
6oz mushrooms sautéed in 14g olive oil butter & garlic, 4eggs +3whites , 2oz mozzarella
615 cals / 55g pro / 42g fatLast edited by Plateauplower; 03-09-2018 at 02:51 PM.
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03-10-2018, 02:29 AM #85
Saturday 3/10/18
192.8 lbs
The plan today is some shopping, maybe some cardio/shoulder rehab, walking in a St. Patrick’s Day parade for my daughter’s Girl Scouts, and probably some grilling/food prep. Need to hit Sams club on the platinum status early open hours for some spinach, mushrooms, check on meat deals, maybe grab a salmon, then perhaps to the gym. I’d rather go walk the woods and let the dog try to sniff out some deer antlers to chew on, but it’s going to be pretty cold until late morning and I’m kinda done with winter temps at this point.
Have a big package of chkn thighs soaking in Franks red hot, and those will go on the grill later, and some really good looking sirloin steaks thawing out that will probably get dry rub and broiled. Probably try to squeeze a 40 min nap in the day somewhere if I can fit it, look forward to that opportunity all week . We change the clocks tonight an hour ahead, which is like waking up at 2-2:30am initially, takes some getting used to.
Did lots of shoulder rehab, face pulls, rear delt machine etc. didn’t do much cardio, I’ll get some walking in later and was getting pretty hungry.
M1 8:30am
8oz top sirloin steak, 2 eggs over easy
525 cals / 58g Pro / 30g fat
M2 11:30am (1075c/104p/64f)
4.5oz spinach, 6oz grilled spicy chkn thighs, 2.8oz olive oil veg, 45ml seasoned vinegar dressing.
550 / 46g pro / 34g fat
* 3mi paddy’s day parade walk
M3A 2:45pm (1500c/159p/84f)
6oz chkn b, 3oz avocado
425 cals / 55g pro/ 20g fat
M3B 4:00 (1700c/168p/100f)
Pork rinds / olive oil veg
200c / 9p / 16f
M4 5:45pm (2350c/228p/138f)
10oz fatty salmon, 4oz bro-collie
650 cals / 60g pro / 38gLast edited by Plateauplower; 03-10-2018 at 04:00 PM.
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03-11-2018, 03:02 AM #86
Sunday 3/11/18
193.6 lbs
A bit of a jump on the scale today, could be from higher sodium yesterday from added salt to foods, or just a normal uptick before another drop. Numbers for the week ended up about where I want them to be, even though the last two days scale weight skewed them up a little. Average scale weight for the week was 192.8lbs for a loss of 1.7 lbs at an average daily intake of 2200 cals/day. This suggests my TDEE is still really high for me at around 3000 cals/day...Crazy.
I didn’t get around to bulk cooking yesterday, so will need to do that today. Think I’ll throw a lean roast in the crockpot now, steaks will go in broiler later and I’ll grill the chkn thighs midday. Dailight savings time starts so I lost an hour of my precious weekend the time should adjust forward an hour on Monday at noon or something....
Might try to get some cardio in this morning since walking at parade pace yesterday didn’t elevate my heart rate any. I’ll probably miss the next two Wed morning due to some planned OT early starts at work.
https://imgur.com/gallery/44w47
Cardio - Incline treadmill mix LISS/HIIT
60 min / 4.5mi / 715 cals
M1 9:00am
8oz top sirloin steak, 2 eggs over easy
525 cals / 58g Pro / 30g fat
M2 12:15pm (975c/104p/51f)
4.5oz spinach, 5oz chkn b, 2.8oz olive oil veg
450 cals / 46g pro / 21g fat
M3 3:30pm (1575c/162p/89f)
10oz fatty salmon
600 cals / 58g pro / 38g fat
M4 5:45pm (2125c/220p/119f)
7oz spicy skinless thighs, 6oz bro-collie W/14g olive oil butter
550 cals / 58g pro / 30g fatLast edited by Plateauplower; 03-11-2018 at 03:44 PM.
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03-12-2018, 05:03 AM #87
Monday 3/12/18
192.4 Lbs.
Backed off a little in the gym today on intensity, and overall volume to let the L shoulder get a little more rest, its been sore and I think its partially due to pushing so hard on BB bench. So I didn't do any overload sets, and worked higher rep ranges and just touched one set at my current working weight at the end. Overall it was decent, pretty much a clock punch session, but put in the work.
BB Bench
135x10
185x10
205x10
225x6
225x5
245x3
SS WIth
BB BORs
135x10
185x10
225x8
225x8
225x8
225x8
--------------
Landmine Shoulder press
45x10
55x10
65x8
65x8
SS With
Lat Pulldowns
160x10
180x10
200x10
200x10
---------------
Dips
BWx10
BWx10
BWx10
BWx10
BWx10
SS With
DB Raises (various)
10sX15
15sX15
15sX15
------------
3 sets tricep press downs & 3 sets straight arm pushdowns
--------------------------
M1 7:00am
30g hemp hearts, 15g milled flax seed, 45g whey, 10g powdered greens, 4g matcha green tea, multis fish oil etc
450 cals /50g pro / 24g fat
M2 9:30am (985c/96p/59f)
8oz sirloin steak, 2.8oz olive oil veg
535 cals / 46g Pro / 35g fat
* 2 mi lunch walk
M3 1:30pm (1460c/142p/86f)
4.5oz spinach, 6oz grilled spicy chkn thighs, 1.4oz olive oil veg, 45ml seasoned vinegar dressing.
475 / 46g pro / 27g fat
M4 5:00pm (2250c/219p/131f)
12oz fatty salmon pan heated with 3oz mushrooms, 6oz steamed bro-collie
790 cals / 77g pro / 45g fatLast edited by Plateauplower; 03-12-2018 at 03:05 PM.
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03-13-2018, 06:51 AM #88
Tuesday 3/13/18
192.2 Lbs
Not a bad scale weight considering heavy dinner. Decent session today. I didn't really feel like 3x5 on squats so I changed it up a little today. Deads felt good, like I was firing correctly. Everything else was pretty good. great energy etc.
Squats 365x3. Wasn't thrilled running out of gas on rep 3
Squats
135x5
225x5
315x5
335x5
355x4
365x3
SS With
EZ Curls
70x10
80x10
90x10
100x10
100x8
---------------
Deadlift
135x5
225x5
315x5
405x5
425x3
455x3
365x5
SS With
DB Hammer Curls
35sX10
40sX10
45sX8
45sX8
----------------
Leg Extensions
150x10
170x10
170x10
170x10
Tri Set With
Leg Curls
95x10
110x10
115x10
115x10
Tri Set With
Decline Situps
BWx25
BWx25
BWx25
--------------------------
M1 7:00am
30g hemp hearts, 15g milled flax seed, 45g whey, 10g powdered greens, 4g matcha green tea, multis fish oil etc
450 cals /50g pro / 24g fat
M2 9:30am (985c/96p/59f)
8oz sirloin steak, 2.8oz olive oil veg
535 cals / 46g Pro / 35g fat
2.5 mi lunch walk - (found a little antler for the dog!)
M3 1:30pm (1470c/144p/86f)
4.5oz spinach, 6oz spicy grilled chkn thighs, 2oz avocado, 45ml apple cider vinaigrette
485 cals / 48g pro / 27g fat
M4 4:30pm (1900c/170p/121f)
4 eggs, 2.8oz olive oil veg
430 cals / 24g pro / 35g fat
M5 5:45pm (2150c/209p/126f)
Dessert - 30g whey brownie with 6g PB2, 15g Casein frosting all made with almond milk, drank the rest of the 240ml.
250 cals / 39g pro / 5g fatLast edited by Plateauplower; 03-13-2018 at 03:54 PM.
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03-14-2018, 12:57 AM #89
Thanks, yep still have a good amount of time before it’s shirtless season, it was snowing yesterday, winter seems to be clinging on. I’m ready for warmer weather, my daughter has been asking when we can go fishing and camping lol. Not yet!
Wednesday 3/14/18
190.6 lbs.
Pretty much same weight trend as last week with a Wed drop on the scale. I’m up extra early for a very long work day, but I’ll bank some comp time on the books and keep building that up for when the weather finally cooperates so I can do something. Won’t get a gym session in today, but will try to get another walk in.
Dog was thrilled I found him a deer antler yesterday. He only put it down to eat dinner, set it next to his food bowl . The buck in the vid was a big 12 point, hopefully if I keep following the deer trails and checking the bedding areas I’ll find him a big antler instead of the little pring horn I found yesterday.
I’m kind of hungry this morning, hopefully coffee will turn that down a notch. I’ll probably swap my normal morning shake for solid food today in hopes of a little longer satiation for the calories.
M1 6:30am
4oz chkn B, 3oz avocado, 30g hemp seeds 15g powdered greens drink mutlis etc
500 cals / 48g pro / 32g fat
M2 9:15am (1035c/94p/67f)
8oz sirloin steak, 2.8oz olive oil veg
535 cals / 46g Pro / 35g fat
*2.5 mi Lunch walk
M3 1:30pm (1600c/142p/101f)
6oz spinach, 6oz spicy chkn thighs, 2.8oz olive oil veg, 60ml vinaigrette
565 Cals / 48g pro / 34g fat
M4 6:00pm (2250c/214p/138f)
Dozen eggs (2 whole, 10 whites), 3oz mushrooms, 2oz mozzarella / (then a few pork rinds with olive oil veg -est)
650 cals / 72g pro / 37g fatLast edited by Plateauplower; 03-14-2018 at 04:52 PM.
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03-15-2018, 05:30 AM #90
Thursday 3/15/18
192.0 lbs
Scale bumped back up from yesterday, I thought yesterday seemed a bit on the low, but I looked a little watery today, so perhaps I will be seeing a true 190 soon. Short term goal is I would like to be 185 by May 1st. That seems like a reasonable loss rate, on the low end really and I could very well exceed that, but that is the minimum Id like to achieve. I will not be concerned with muscle loss as long as I can train hard and don't see lifts start to tank. To me that is a primary indicator that something is "off" (poor recovery, calories too low etc) and muscle loss could become a risk. So far numbers are not looking promising for much more than a 1lb loss this week, but that's okay, that could be made up the following week and progress is being made.
I felt pretty good about the session, I made some minor tweaks and will only do landmine shoulder press 1X per week and Dips 2X per week. Might swap in a different row variant next week for DB rows, I can't bump the weight on the Oly handle unless I go to 155 and that would be too much. I wish the gym had a chest supported row machine, I'd like to keep my lower back out of my row movement on Thursday for lower back recovery between squats and deads on Tuesday and squats and RDLs on Friday...Maybe some landmine rows, cable rows, or use an incline bench as a makeshift chest supported row variant with a barbell IDK...
Shoulder was a little cranky initially, but seemed okay after I got going. Touched the end of the DB rack for a couple trial sets with the 100s, all reps slow and controlled. Might just go ahead and bring those into the mix soon and keep my BB bench days a little higher rep since the DBs seem a bit more shoulder friendly. Grabbed an extra couple reps on weighted pull-ups, but was struggling to match reps on the last sets, just where I want to be...
5:05-6:25am / 80 min /38 sets
DB Bench
60s10
75sX8
85sX8
95sX8
95sX7
95sX7
100sX5
100sX4
SS With
DB Rows
80sX10
100sX10
125sX8
125sX8
125sX8
----------------
Pull-ups (Various Grips)
BW+35 X 7
BW+35 X 7
BW+35 X 6
BW+35 X 6
BW+35 X 6
BW+35 X 6
SS With
Dips
BWx10
BWx10
BWx10
BWx10
BWx9
-----------------
DB Shrugs (slow)
100sX15
100sX15
100sX12
100sX12
SS With
EZ Skull Crushers
80x10
90x10
100x7
100x7
----------------
DB Laterals
15sX20
15sX20
15sX15
SS With
Rear Delt Machine
75x12
85x12
85x12
-----------------------------
M1 7:00am
45g whey, 30g hemp hearts, 10g greens, 5g matcha green tea, multis & fish oil
375 Cals / 47g pro / 18g fat
M2 9:00am (910c/93p/53f)
8oz sirloin steak, 2.8oz olive oil veg
535 cals / 46g Pro / 35g fat
M3 12:30pm (1400c/140p/80f)
6oz spinach, 6oz grilled spicy chkn thighs, 1.4oz olive oil veg, 60ml seasoned vinegar dressing.
490 cals / 47g pro / 27g fat
M4 4:30pm (1925c/198p/105f)
Dozen eggs (2 whole, 10 whites), 3oz mushrooms 2.5oz mozzarella.
525 cals / 58g pro / 25g fatLast edited by Plateauplower; 03-15-2018 at 02:35 PM.
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