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

[Plateauplower]

And the race to 200 is on. I should up my TDEE when the puppy arrives

Glad the shoulder is feeling better. How you are able to do dips on a bum shoulder is beyond me

Ya, the race to 200 is on. I think I'm gonna win cause keto = more magic than IF magic . I'm sure your TDEE will increase as much cleaning pee off the floors as your going to be doing it will be like doing burpees

I'm glad I can do dips again, I'm doing them very slow and very cautiously. Getting full ROM though getting deep, pec stretch at bottom and triceps squeeze at the top. I don't think I'll load them up though. They feel like if I lose form it could be catastrophic, but if I keep really tight and slow they feel good on the shoulder.

[raynerd]

There's the scale drop! Sweet work on the upper session, being able to to dips is a positive for the shoulder.

[fittofattofit]

lol here's my crazy dog. Eli thought it was funny to keep throwing toys for him and having him jump over me. The first time he jumped over my head he was getting lazy by the time wife took a vid.

Ha ... he chose a big hurdle top jump over

Monday 1/15/18
205.8 lbs

End of week avg weight last week was 207.6 so makes this week a breeze to see another good scale drop. Would like to see 1.5-2lbs per week until I hit mid to upper 190s then it will likely slow down a bit on its own as my calorie deficit reduces itself.

Decent session, got some volume in and some intensity. Bench continues to be weak AF, but I haven't been able to train it hard for the better part of a year. Shoulder is feeling more stable with it though, so eventually I should be able to get back to 315.


Cardio: LISS incline treadmill
45 min / 3 mi / 500 cals

BB bench
135x10
185x8
225x6
225x6
225x5
185x10

SS with

T-bar Rows (pwo)
125x10
150x8
175x6
175x6
150x8
150x8
--------------
Dips
BWx10
BWx10
BWx10
BWx10
BWx10

SS with

HS Preacher curl (pwo)
55x10
70x10
70x10
70x9
70x9
70x9
----------------
OHP (light to test shoulder)
45x10
95x10
95x10
95x10
95x10

SS with

DB Hammer curls
30sX10
35sX10
35sX10
35sX10

&

Straight arm press downs
50x10
50x10
60x12
60x12
-----------------

M1 7:30am
45g whey, 30g milled flax seed, 12g powdered greens, 480ml almond milk, 2g fishoil bcaas intra
500 cals / 48g pro / 23g fat

I'm glad I can do dips again, I'm doing them very slow and very cautiously. Getting full ROM though getting deep, pec stretch at bottom and triceps squeeze at the top. I don't think I'll load them up though. They feel like if I lose form it could be catastrophic, but if I keep really tight and slow they feel good on the shoulder.

Really good test of your shoulders to get through the full ROM with the dips
That's the way I feel about dips ... no need to load them up ridiculously and risk a bad rep that tears tissue: I was doing them today going through full ROM, pausing at the bottom and then slow to lockout and back down ...felt like I got plenty of activation

[Plateauplower]

There's the scale drop! Sweet work on the upper session, being able to to dips is a positive for the shoulder.

Scale jumped back and shoulder is wrecked from OHP

Ha ... he chose a big hurdle top jump over

Really good test of your shoulders to get through the full ROM with the dips
That's the way I feel about dips ... no need to load them up ridiculously and risk a bad rep that tears tissue: I was doing them today going through full ROM, pausing at the bottom and then slow to lockout and back down ...felt like I got plenty of activation

The first couple times he was jumping over my head. This dog certainly has a personality. As soon as I get home and get settled he brings toys to me and pokes me with them until I wrestle with him. He will only wrestle with me, doesn't do it to the kids or wife but he gets all vicious growling and snapping and lunging at me, but only mouths me never bites down, I should get a video of that hes pretty scary looking and sounding. Then after we wrestle for awhile he sits next to me with a big ol dog grin on his face .

Agree on the dips, I liked doing them with a weight belt (especially when I got lighter) but for now bodyweight seems like the best course of action. I'm just glad I can do them again, I enjoy them.

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

Ended up a little higher cals yesterday 2500/210p/150ish fat....put it to use today

Tuesday 1/16/18
206.8 (lol wat -scale must like that number)

Higher cal day yesterday, but remained on keto foods, likely increased sodium and I'm not the least bit concerned with the scale since I'm down 6.5lbs in two weeks. I'll continue to trust the process and know that I will continue to lose 1.5-2lbs per week avg over the next month or two. Good energy this morning but My shoulder is hurting from the OHP even though they were light. Must be some impingement going on along with whatever else. I will not do OHP again, but may try DB presses or landmines going forward. Felt really good doing cardio today so I just kept going until the machine got tired of me and decided I was done.

Cardio Treadmill HIIT/LISS
60 min / 4.85 Mi / 775 cals

Some abs and stretching

M1 7:00am
30g whey, 30g milled flax seed, 10g greens powder, multis & 2g fishoil
400 cals / 31g pro / 15g fat

M2 10:00am (900c/89p/39f)
6oz beef roast, flax wrap, 1/2oz cheddar
500c / 58g pro / 24f

M3 1:45pm (1400c/130p/72f)
3oz spinach, 4oz chkn B, 3oz avocado, 14g bacon, 15ml olive oil salad
500 cals / 41g pro / 33g fat

M4 4:30pm (2000c/172p/115f)
4 eggs, 2 turkey sausage patties, 1oz cheddar, 2g fish oil
600 cals / 42g pro / 43f

[mirroroferised]

lol that was great. Our "dog" is a Pomeranian. She doesn't do anything cool

[Plateauplower]

lol that was great. Our "dog" is a Pomeranian. She doesn't do anything cool

Mine is a mut, he does all kinds of cool stuff, digs big holes in the yard, bites my privacy shrubs down to pathetic little twigs, yesterday he took it upon himself to pull all of the solar path lights out of the ground and chew them up. He even chewed holes in most of my socks so my feet don't get too warm, he's really a neat fella .

Wed 1/17/18
206.6 Lbs

I pissed on a keto stick this morning and it only registered mild ketones, not sure whats up with that or how much it even matters....The only thing I can think of that could have possible changed is I had two calorie free green teas yesterday that have artificial sweeteners. I can't think of anything else that would have caused me to be burning glucose, I don't think I had enough protein to have substantial conversion through glycogenesis.
Looking leaner despite the scale, upper abs are getting visible again, so that's a plus. Bad day in the gym today though, I felt better towards the end but I just didn't have my mind into it, just went through the motions and dropped a set off of each exercise. 455 deads felt WAY heavier than they should have, rep 2 felt like rep 5 should have. Oh well, one goal at a time....

DB Bench
55sX12
65sX10
75sX10
75sX10

SS With

Chin Ups
BWx8
BWx9
BWx8
BWx9
-------------
Deadlift
135x5
225x5
315x5
405x5
455x2 (RPE 9)
405x5

SS With

Alt DB Curls
35sX10
40sX10
40sX10
40sX10
---------------
Dips
BWx10
BWx10
BWx10
BWx8

SS With

Cable Rows
160x10
180x10
200x8
180x10
----------------------

M1 7:30am
45g whey, 30g milled flax seed, 12g powdered greens, 2g fishoil bcaas intra
475 cals / 43g pro / 17g fat

M2 10:30am (925c/98p/37f)
6oz beef on flax wrap
450c/55g pro / 20g fat

[raynerd]

Solid session buddy, 455x2 is still some damn strong pulling when you aren't feeling the hype!
I laughed at the chewing up of the solar lights. After my divorce I bought myself a small house in town, it an absolutely beautiful yard, landscaped like something outnof a magazine. I already had one beagle and decided to get another pup....Dudley...
Well Dudley destroyed that beautiful yard within a week, he ate every single solar light, dug up every delicate flower bed, got on top of my patio table and somehow ate the umbrella, ate the nice patio lighting on my deck, ate all the deck cushions, ate my satellite cable feed to the house and all the nice perennials planted everywhere
Dudley has a nice new home now in the country

[Hammerhagen]

Glad to see the shoulder is on the mend Tim

[fittofattofit]

The first couple times he was jumping over my head. This dog certainly has a personality. As soon as I get home and get settled he brings toys to me and pokes me with them until I wrestle with him. He will only wrestle with me, doesn't do it to the kids or wife but he gets all vicious growling and snapping and lunging at me, but only mouths me never bites down, I should get a video of that hes pretty scary looking and sounding. Then after we wrestle for awhile he sits next to me with a big ol dog grin on his face : p.

Mine is a mut, he does all kinds of cool stuff, digs big holes in the yard, bites my privacy shrubs down to pathetic little twigs, yesterday he took it upon himself to pull all of the solar path lights out of the ground and chew them up. He even chewed holes in most of my socks so my feet don't get too warm, he's really a neat fella

You've got to love them ... you'd get angry at the kids for leaving a trail of destruction like that but dumb dogs can get away with anything (cos they love you so unconditionally)

Maybe one day my 'bad day at the gym' will include a 455 x 2 pull
Ha ... not likely but I must have my dreams

[grouchyjarhead]

Glad to hear you can at least do dips. How is keto treating you so far?

[Plateauplower]

Solid session buddy, 455x2 is still some damn strong pulling when you aren't feeling the hype!
I laughed at the chewing up of the solar lights. After my divorce I bought myself a small house in town, it an absolutely beautiful yard, landscaped like something outnof a magazine. I already had one beagle and decided to get another pup....Dudley...
Well Dudley destroyed that beautiful yard within a week, he ate every single solar light, dug up every delicate flower bed, got on top of my patio table and somehow ate the umbrella, ate the nice patio lighting on my deck, ate all the deck cushions, ate my satellite cable feed to the house and all the nice perennials planted everywhere
Dudley has a nice new home now in the country

I'm hoping Ranger will outgrow his $hitheadedness, hes good more than not but at just under a year he still needs to mature a little. He's great with the kids and a fierce protector of the house (not surprised his DNA test came back as German shepherd, husky, mountain dog, American Staffordshire, - no lab or border collie which the shelter guessed ) He is absolutely fearless, in a crazy kinda way....

Glad to see the shoulder is on the mend Tim

Slowly, Doesn't look like I'll be doing any lateral raises for awhile....How's yours doing?

You've got to love them ... you'd get angry at the kids for leaving a trail of destruction like that but dumb dogs can get away with anything (cos they love you so unconditionally)

Maybe one day my 'bad day at the gym' will include a 455 x 2 pull
Ha ... not likely but I must have my dreams

Yea, he pretty much gets a pass most of the time. About the only thing he gets disciplined for is not obeying commands, because I'm steadfast with that for his safety.

Glad to hear you can at least do dips. How is keto treating you so far?

Yea, I enjoy dips. Keto is going really well. Very little unmanageable hunger, feel good, I am seeing a little drop in strength, but that usually happens early on in a diet for me anyway before returning as I continue in the diet. I really enjoy the food choices. I will likely continue eating this way and possible modify to CKD eventually.

1/18/18
205.8 Lbs

Decided to get some extra sleep and take a rest day today.

M1 7:30
spicy Italian salami and pepper jack mutlis and fishoil
400 cals/ 29p/ 28f

M2 11:30am (900c/69p/61f)
3oz spinach, 4oz chkn b, 15ml olive oil, 2oz avocado, 15g flax seed
500c/40p / 33f

M3 4:00pm (1400c/111p/95f)
4eggs 2 turkey sausage / fishoil
500 cals / 42g Pro / 34f

M4 5:30pm (1775c/152p/116f)
45g whey brownie 30g walnuts
375cals / 41p /21f

[Hammerhagen]

My shoulder is almost normal again, still some hints of instability every now and then but not bad. I’m benchin 4x per week but low volume, usually only 3 sets of 4-6 up to about RPE 8. OHP 1 day per week with light sets of 10reps is helping it out too. I think using it a lot without overloading it has been a good prescription for rehab.

[Plateauplower]

My shoulder is almost normal again, still some hints of instability every now and then but not bad. I’m benchin 4x per week but low volume, usually only 3 sets of 4-6 up to about RPE 8. OHP 1 day per week with light sets of 10reps is helping it out too. I think using it a lot without overloading it has been a good prescription for rehab.

Very nice. I think mine might be fuked permanently to some extent, its improving but jeez its been a long time, will be a year at the end of April. What really bothers me is I don't even know what caused the issue initially. It just started hurting pretty much out of the blue, although I was doing a big landscaping project, but don't specifically remember injuring it. Oh well, that's life getting to the point where I can work around it pretty effectively but it gets frustrating when its a limiting factor on presses. Maybe some day when the kids are older and I have more "sick time" built up Ill get it cut open and get a new one or something .....


Friday 1/19/18
206.6 Lbs

Got some volume in today, shoulder was a bit finicky on bench, but got through it. Ended up focusing a volume a little more than intensity today. Overall it was okay. Would like to see some scale movement here soon. So far it looks like I'm only going to have a pound and some change loss from last week avg weight, but I should be closer to two lbs, it should all work out over the longer term. Definitely looking leaner. Didn't squat today (lower back felt a little tight) so the plan is to hit legs tomorrow with some volume....

BB Bench
135x15
185x10
225x5
225x5
225x5
185x10

SS With

DB Rows
80x10
100x10
100x10
100x10
100x10
--------------
Dips
BWx10
BWx10
BWx10
BWx9
BVWx8

Tri set with

DB Concentration curls
25sX10
30sX10
320sX8
30sX8

DB Hammer curls
30sX10
35sX10
30sX12

Tri set with

Lat Pull-downs
160x10
180x8
180x8
180x8
180x8
----------
Landmine Shoulder press (PWO)
25x10
35x8
35x8
35x8
35x8

Tri set with

EZ Skull Crushers
80x10
90x10
90x10
90x9
90x9

Tri set with

Decline Sit-ups
BWx25
BWx25
-------------------

M1 7:00am
6oz tip roast, 7ml olive oil, multis fishoil, bcaas intra
450 cals/ 460g pro / 27f

M2 9:30am (750c/70p/48f)
spicy salami 3oz
300 cals/ 24g pro / 21g fat

M3 1:30pm (1150c/106p/74f)
3oz spinach, 4oz chkn breast, 22ml olive oil
400 cals / 36g pro / 26g fat

M5 4:30pm (1775c/156p/111f)
6oz ham, 3eggs , almond milk greens mix
625cals /50g Pro / 37g fat

[raynerd]

Not lying on the volume!! Killed the reps today!

[fittofattofit]

Very nice. I think mine might be fuked permanently to some extent, its improving but jeez its been a long time, will be a year at the end of April. What really bothers me is I don't even know what caused the issue initially. It just started hurting pretty much out of the blue, although I was doing a big landscaping project, but don't specifically remember injuring it. Oh well, that's life getting to the point where I can work around it pretty effectively but it gets frustrating when its a limiting factor on presses. Maybe some day when the kids are older and I have more "sick time" built up Ill get it cut open and get a new one or something .....

I'm convinced that most RC tears will heal without surgery as long as the tear isn't full thickness. I suspect the main thing will be to keep doing what you're doing and get a scan or MRI just to make sure that there isn't a massive tear in there or else a bony spur that's impinging and is going to cause more trouble later. It didn't stop you getting through some massive volume load on the shoulders today with the bench, dips, PDs, presses and skulls ... hopefully all pain free

[Plateauplower]

Not lying on the volume!! Killed the reps today!

Well, weak AF so gotta do something to feel like I’m putting in work. gotta admit it’s a lot easier than what you’re doing.

I'm convinced that most RC tears will heal without surgery as long as the tear isn't full thickness. I suspect the main thing will be to keep doing what you're doing and get a scan or MRI just to make sure that there isn't a massive tear in there or else a bony spur that's impinging and is going to cause more trouble later. It didn't stop you getting through some massive volume load on the shoulders today with the bench, dips, PDs, presses and skulls ... hopefully all pain free

Agree. And I never had any bruising or anything. Everything I read said the outcome is the same, actually slightly better without surgery but takes longer. Atheletes get surgery because it gets them back in the game faster. I might have a bone spur or something idk. Several years ago I fell off of a ladder and landed on my left arm and it was messed up for about a year. It’s much better than it was last summer though, that’s for certain. Just laterally raising the arm is weak and painful. I’ll continue to work around it because stopping is just not an option for me, been there and not going back.

You are fine.

Well that’s a big weight off me mind.

Sat 1/20/18
205.6 lbs

Well if this scale weight holds that will be 2lbs for the week. Made it to the smallest notch of my lifting belt today so that’s good. The bad news is squats at 365 are getting pretty challenging. Not a 10% strength loss yet, I’ll continue to monitor, definitely losing fat though and not suffering in a deficit and feel pretty good so, I’ll take that over a few lbs on the bar, and strength will undoubtedly rebound with more food intake. Got some leg work in.

Squats
135x10
225x8
315x6
315x6
315x6
365x2
315x6
—————————————
Leg press (bottom out/slow)
360x10
450x10
540x10
630x8
630x8

SS with

Romanian DL
135x10
225x8
275x6
295x6
295x6
—————————————-
Leg extensions
110x12
130x10
130x10
130x10

SS with

Seated leg curls
90x10
90x10
90x10
90x10

————————————

M1 9:00am
4 eggs/3oz ham 2g fish oil
450 cals / 39g Pro / 29g fat

M2 11:30am 875c/79p/52f)
6oz meat loaf, 15ml olive oil
425c / 40g Pro / 23g fat

M3 2:15pm (1350c/125p/81f)
3oz spinach, 2oz mushrooms, 4oz chkn b, 15ml avocado oil, 1oz pork rinds - salad
475 cals / 46p / 28f

M4 5:45pm 1950c/177p/119f)
8oz salmon, almond milk with greens mix
600 cals / 52g Pro /38f



————————————————†”————————
Sunday 1/21/18
205.6lbs

Average weight for the week is 206.1 lbs for a loss of exactly 1.5lbs from last weeks avg weight of 207.6 lbs. Feel like I’m on the cusp of getting a cold/cough that both of my kids and wife have had Ill just ignore it and hope it goes away . I think I’ll try to get the dog to the dog park this morning, walks are just not enough to wear him down. Have a kids birthday party today, but I’ll likely stay home with my son if my wife and daughter go (they are pretty much over the cold). The rest I’ll just see what shakes out. Got a decent walk in yesterday afternoon with the pupper.

M1 7:15am
4eggs, 4 strips bacon
450 cals / 34g Pro / 34g fat

M2 10:15am (925c/81p/58f)
7oz meat loaf, 15ml walnut oil (delicious, wow!)
475cals / 47g Pro / 24g fat

M3 1:15pm (1350c/127p/81f)
5oz salmon, 15g whey, 240ml almond milk, greens powder shake
425c/ 46g Pro / 23g fat

M4 4:45pm (1925c/182p/111f)
6oz spiral ham, 2oz mozzarella, flax wrap, pickles
575cals / 55g Pro / 30g fat

[Plateauplower]

Monday 1/22/18
205.6 Lbs

Definitely fighting off the cold everyone in my family has had. Don't feel terrible, but have a bit of chest/head congestion etc. Went in and did what I could, got a little self-induced fever going on and felt better when I was done than when I went in, so that's a plus. Did get some decent sleep last night, a day entertaining my son without my daughter and wife home wore me the fuk out , I was in bed by 6:30pm and likely sleeping by 7. We had fun though, he kept track; we did 7 fun things....Legs tomorrow



5:05am - 6:20am / 75 min / 34 sets

BB Bench
135x10
185x10
225x5
225x5
225x5
225x10 (SS)

BB Rows (Strict)
135x10
185x10
205x8
205x8
205x8
---------------
Dips
BWx10
BWx10
BWx10
BWx10
BWx9

Tri -set With

HS Preacher Curls (PWO-Slow)
70x10
70x10
70x9
70x9
70x8

Tri Set With

Lat Pulldowns (WG)
160x10
180x10
180x10
180x9
180x8
------------------
LM Shoulder press (PWO-Slow)
25x10
35x10
45x10
45x10

SS With

DB Hammers (Just because arm veins coming in nicely)
30sX10
30sX10
30sX10

and DB Laterals (Pink Dumbbells )
10sX20
10sX15
--------------------------------

M1 7:00 (been erroneously adding 100 cals to this shake )
45g whey, 30g flax seed, 12g greens powder, BCAAS intra multis and fishoil 2g)
400 Cals / 43g pro / 16g fat

M2 9:45am (900c/91p/49f)
6oz tip roast, 3.5oz avocado
500 Cals/ 48g pro / 33g fat

M3 2:00pm (1300c/131p/72f)
3oz spinach, 4oz chkn B, 14g bacon, 15ml live oil -salad
400 cals / 40g pro / 23g fat

M4 5:00pm (1900c/185p/108p)
6oz ham, 4 eggs, 2g fish oil
600 cals / 54g Pro / 36g fat

[Plateauplower]

Tuesday 1/23/18
204.6 lbs (down another lb, yay)

Wow, when warm up sets become work sets...I have a cold, and I forgot how much deadlifts suck after squats, but excuses are like a$$holes. I have to say so far on this experiment, for myself personally, if strength was my main objective a strict keto diet is probably the worst possible approach. That said, strength is not my goal right now (though I hate to lose any), and I feel great on keto so I will stick with it for a tool for fatloss. I am looking bigger (illusion due to better definition returning to arms and shoulder girdle etc), but wow do I feel weak as a kitten for my heavier sets. That is slightly off-set by having more energy in the gym to handle more total volume (or that could be a byproduct of weak lifts IDK). Overall I was a little pissed about some heavy sets feeling way heavier than they should, but happy with the amount of work I put on my legs....


Squats
135x10
225x8
315x6
365x2 (wanted 3 at least)
315x6
315x6
------------
Deadlifts
225x5
315x5
405x5 (this used to be a breeze, rep 5 was hard)
315x5
315x8

SS With

Leg Press (PWO)
360x10
450x10
540x10
590x9
590x8
-------------
Leg Extensions
130x10
130x10
130x10

SS WIth

Leg Curls
95x10
95x10
95x10

And

Decline Sit-ups
BWx25
BWx25

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

M1 7:00am
45g whey, 30g flax seed, 12g greens powder, BCAAS intra multis and fishoil 2g)
400 Cals / 43g pro / 16g fat

M2 10:30am (900c/91p/49f)
6oz tip roast, 3.5oz avocado
500 Cals/ 48g pro / 33g fat

M3 2:45pm (1325c/135p/74f)
5oz chkn B, 3oz avocado, 8ml garlic infused olive oil, Cajun seasoning -yum
425 cals / 44g pro / 25g fat

M4 5:30pm (1800c/168p/108f)
3eggs, 3oz ham, 14g butter, fishoil
475 cals / 33g Pro / 34g fat

Totals: 1800 Cals / 168g pro / 108g fat
-----------------------------------------------------

Wednesday 1/24/18
203.4 Lbs down 10lbs in 3 weeks but this might bounce back up a little

Cardio today: Mostly LISS 4mph/4.5 incline with a few 12mph 1 min sprints mixed in....
Shoulder rehab stuff.

Cardio treadmill:
55 Min / 4.05 mi / 660 cals

M1 7:00am
30g whey, 45g milled flax seed, 15g powdered greens, 6g matcha green tea powder, multis & fishoil
400 cals / 34g pro / 21g fat

M2 9:00am (775c/76p/39f)
6oz meat loaf, 2oz avocado
375 cals / 42g pro /18g fat

M3 12:30pm (1225c/114p/64f)
4oz chkn B shred, 3.5oz avocado Cajun seasoning/ 3oz spinach 20ml apple cider vinaigrette, 14g spicy pork rinds
450 Cals / 38g pro/ 25g fat

M4 5:00pm (1900c/164p/112f)
8oz fresh salmon, 6oz mushrooms sautéed in 21g butter olive oil mix, with salt & garden oregano.
675 cals / 50g Pro / 48g fat

[Plateauplower]

Thursday 1/25/18
204.6 Lbs

Head congestion clearing up, but still have some chest congestion and a cough. Felt pretty good otherwise, I think dropping full-body sessions for an Upper lower split hitting each 2X per week is going to be a good choice. I felt more recovered from Mondays session. I still can't train at the intensity levels I would like to in order to accommodate the shoulder limitations, but I am getting able to at least get some volume in and hopefully enough stimulus to at least reduce further regression. The gym got new DBs but unfortunately they still only go up to 100s, so for DB rows If I want to progress them heavier I'll need to bring my Oly handle and do them plate loaded or I could use the landmine and a regular bar but that does not track the same and I get a pretty good feeling with DB rows done slowly. The volume was big today and I felt like I could have kept on going. Feeling great now and looking forward to pummeling my legs tomorrow or Sat.

5:05-6:25am / 80 Min / 37 sets

DB Bench
55sX12
65sX12
75sX12
85sX10
90sX8
90sX6

SS With

DB Rows
80sX10
100sX10
100sX10
100sX10
100sX10
--------------
Chin-ups
BWx10
BWx8
BWx8
BWx8
BWx8

SS With

Landmine Shoulder press (PWO)
35x10
45x10
55x10
60x8
60x8
------------------
EZ Skull Crushers
80X10
90X10
100X10
100X9

Tris set with

DB Flys
45sX12
50sX10
50sX10
50sX10

Tri Set With

BB Curls
85x10
85x10
85x10
85x10
85X5 (real slow)

and few quick sets of dips (done slowly )

Dips
BWx8
BWx7
BWx7
-------------------

M1 7:45am
45g whey, 30g ground flax, 15g powdered greens, 5g matcha green tea, multius fish oil BCAAs intra (because they taste good, and dat der placebo)
400 cals / 41g pro / 16g fat

M2 10:30am (850c/83p/41f)
6oz lean meat loaf, 2oz avocado, 7ml Walnut oil
450 cals / 42g pro / 25g fat

*Lunch walk looking for some shed antlers for the dog to chew on (none yet, deer are still wearing them)
couple miles. 45 min, slow but rough terrain

M3 1:30pm (1250c/127p/64f)
5oz chkn B, 2.5oz avocado, 7ml walnut oil
400c/ 44g pro / 23g fat

M4 5:00pm (1850c/179p/102f)
8oz salmon, 480ml almond milk, 16g greens powder mix
600 cals / 52g Pro / 38g fat

[Plateauplower]

FRIDAY! 1/26/18
203.4 Lbs

Not a ton of sleep last night, coughing and what not, then up super early because the dog decided jump his big ass onto my legs around 1:30am Got in and put in some reps. Nothing amazing, just reps. Didn't want to get too wild today because I promised the kids we would go on a "nature tiger" hike tomorrow (that's their name for walks where go off trail and get muddy crossing more difficult terrain - I think it came from "Daniel Tiger" ).

Squats
135x10
225x8
315x8
315x8
315x8

SS With

Shoulder Rehab
DB Laterals
10sX20
10sX20
12.5sX20

&

Rear Delt Machine
70x15
85x15
85x15
------------------
RDLs
135x10
225x10
275x8
275x8
275x8

SS With

Leg Press
360x10
450x10
540x10
630x6
540x10
----------------

Leg Extensions
130x12
130x12
150x10

Leg Curls
110x10
110x10
110x10

Situps
BWx25

---------------------
M1 7:45am
45g whey, 30g ground flax, 15g powdered greens, 5g matcha green tea, multius fish oil BCAAs intra
400 cals / 41g pro / 16g fat

M2 9:00am (825c/83p/36f)
6oz lean meat loaf, 2oz avocado, 7ml Walnut oil
425 cals / 42g pro / 20g fat

M3 12:00pm (1325c/141p/63f)
5oz chkn B, 3oz avocado, 1oz spicy pork rinds
500c/ 58g pro (14g incomplete pro from pork rinds) / 27g fat

M4 4:45pm (2000c/190p/109f)
4eggs omelet with buttery mushrooms, ham, and cheddar
675 cals / 49g Pro / 46g fat

[Hammerhagen]

8’s at 315 are no fun. For that matter 8 reps of anything kinda sucks. Nice job

[raynerd]

Damn, torched the legs on that one! Awesome session Tim! Scale is coming down nicely, 200 barrier is in sight now!

[fittofattofit]

Agree. And I never had any bruising or anything. Everything I read said the outcome is the same, actually slightly better without surgery but takes longer. Atheletes get surgery because it gets them back in the game faster. I might have a bone spur or something idk. Several years ago I fell off of a ladder and landed on my left arm and it was messed up for about a year. It’s much better than it was last summer though, that’s for certain. Just laterally raising the arm is weak and painful. I’ll continue to work around it because stopping is just not an option for me, been there and not going back.

You're still managing the bench volume, so given that you're not powerlifting ( ... yet ) you may as well keep the shoulder safe and keep doing what you're doing


Well it's all going in the right direction with the keto cut .... 1.5lbs down for the week looks to be a good steady pace that should let you hang onto your muscle and it's obviously showing with the definition coming back and the weight belt coming in
Bummer about the cold but at least it got you out of the kids party
Also hopefully means that mist of your perceived strength loss was due to the cold

Still squatting heavy and a huge amount of volume .... working sets of 315 x 8 are alpha, even moreso than doing a single @ 405 so everything's looking good

[Plateauplower]

8’s at 315 are no fun. For that matter 8 reps of anything kinda sucks. Nice job

They were work for sure. I’m going to try to keep a little more volume in there for a bit and see what happens.

Damn, torched the legs on that one! Awesome session Tim! Scale is coming down nicely, 200 barrier is in sight now!

Getting closer by the week. Should be under 200 by the end of Feb.

You're still managing the bench volume, so given that you're not powerlifting ( ... yet ) you may as well keep the shoulder safe and keep doing what you're doing

Well it's all going in the right direction with the keto cut .... 1.5lbs down for the week looks to be a good steady pace that should let you hang onto your muscle and it's obviously showing with the definition coming back and the weight belt coming in
Bummer about the cold but at least it got you out of the kids party
Also hopefully means that mist of your perceived strength loss was due to the cold

Still squatting heavy and a huge amount of volume .... working sets of 315 x 8 are alpha, even moreso than doing a single @ 405 so everything's looking good

Yea I’ve been trying to do everything I can without aggravating the shoulder. It’s feeling a little better so on the right track. Keto type diet works well for me, it’s nice not being starving all the time, and I can go much longer without eating when I need to without energy crash. Agree higher rep sets are harder than Low rep for me at least. Hopefully it will produce some results.


Saturday 1/27/18
203.8 lbs

Going to be a more mild day around 43* so will get out for the Adventure tiger hike to wear the pup and kids out, get some propane for the grill for grilling up some boneless skinless chkn thighs slathered in Franks red hot, and probably get some things done around the house / yard. Have some steaks to cook too, but they are top sirloin and pretty lean so those will go in the broiler.

M1 7:15am
4 eggs, 3oz ham
450 cals / 39g Pro / 29g fat

* hour or so steep hills hike.

M2 12:15pm (850c/85p/49f)
5oz chkn b, 5oz spinach, 15ml olive oil & apple cider vinegarett
400 cals / 46g Pro / 20g fat

* couple hours yard work

M3 4:15pm (1400c/158p/73f)
8oz top sirloin, 6oz olive oil & butter garlic mushrooms
550 cals / 73g Pro / 24g fat

7:15pm (2200c/178p/108f)
800c/20p/35f

———————————

Sunday 1/28/18
203.6

Avg weight is 204.16 for the week for a loss of 2lbs from last weeks avg of 206.1

M1
8oz spicy chkn thighs
475c / 60g Pro / 25g fat

M2 (1075c/142p/52f)
9oz top sirloin, 6oz olive oil & butter garlic mushrooms
600 cals / 82g Pro / 27g fat

M3 (1725c/195p/97f)
4eggs, 2oz cheddar, 3oz ham
650 cals / 53g Pro / 45g fat

[Plateauplower]

Monday 1/29/18
204.6 Lbs

Slight uptick in scale weight, water I'm sure. Decent session, shoulder continues to feel more stable and I'm starting to cautiously load it a little more. Hopefully if I'm careful it will continue to improve.
5:05-6:25am (80min /39 sets)

BB Bench
135x10
185x8
225x5
245x4
245x4
245x8 (SS)
275x4 (SS)

SS WIth

BB Rows
135x10
185x8
235x6
235x6
235x6
185x8
--------------
Dips
BWx10
BWx10
BWx10
BWx10
BWx9

SS WIth

HS Preacher Curl (PWO)
70x10
75x10
75x10
75x9
----------------
Lat Pulldowns
160x10
180x10
180x10
200x8
200x8

SS With

Landmine SHoulder OPress (PWO)
35x10
45x10
55x10
55x8
55x8
------------
DB Flys
50sX10
50sX12
50sX10

&

DB Laterals
10sX25
15sX20

&

DB Hammer Curls
30sX10
35sX10

------------------
M1 7:00
45g whey, 30g flax, 15g greens powder, 5g matcha green tea, multis fishoil etc
400 cals / 42g pro / 16g fat

M2 9:30am (900c/93p/41f)
leftover meats - 3oz tip roast, 4oz meatloaf, 2.5oz avocado
500 cals / 51g pro / 25g fat

M3 1:15pm (1375c/153p/66f)
8oz spicy chkn thighs
475cals / 60g pro / 25g fat

M4 5:15pm (1900c/189p/110f)
4eggs, 2 slices Colby jack, 14g olive oil/butter mix, fishoil
525 cals / 36g Pro / 44f

[Plateauplower]

Tuesday 1/30/18
203.4 Lbs

Got in and put in some work. Wasn't very systematic in my approach, kinda trying to feel my way into a good spot with working sets with the little strength loss I'm dealing with. I guess 335 feels okay on squats, guess I'll start around there and work up... Deads meh, after squats they suck, I'll have to acclimate myself to them and find a way to get myself jacked up for them, pretty much just tugged at the bar today...

getting leaner, gonna be looking good for my "Daddy daughter" dance with my 6yo in a few weeks .

Squats
135x10
225x5
315x5
335x5
365x3
335x4

-------------
Deadlift
225x5
315x5
405x5
425x3
365x5
365x5
---------------
Leg Extensions
130x12
150x10
150x10
150x10
150x10

SS With

Leg Curls
95x12
110x10
110x10
110x9
110x8
--------------
Sit-ups
BWx25
BWx25
-------------

M1 7:00
45g whey, 30g flax, 15g greens powder, 5g matcha green tea, multis fishoil etc
400 cals / 42g pro / 16g fat

M2 9:45am (800c/114p/28f)
8oz lean sirloin steak -broiled
400 cals / 72g pro / 12g fat

M3 2:00pm (1200c/152p/54f)
6oz orgasmic spinach, 4oz chkn b, 22ml infused olive oil,
400 cals / 38g pro / 26g fat

M4 5:15pm (1800c/209p/92f)
10oz fresh salmon filet -yum yum stuffed like a bear getting ready to hibernate.
600 cals / 57g Pro / 38g fat

A little higher on protein and lower on fat today. Will likely adjust a bit tomorrow. Main goal is to hit minimums though, and to not be starving all day, so all is well.

[Plateauplower]

Wednesday 1/31/18
201.6 Lbs

Big drop on the scale, likely to bounce up a bit due to water fluctuation/sodium intake. Hard to say what my "walking around" weight would be right now, judging by my abs probably around 208ish when not depleted due to glycogen and corresponding water. I should definitely hit 200 on the scale by mid Feb though. Went in for some cardio and shoulder rehab and it was decent, feeling great.

Ticker Time on the Treadmill (4-5 incline /4-4.1 mph)
60 Min / 4.1 Mi / 700 cals

Shoulder health:
face pulls - many
band external rotations - lots


M1 6:45am
30g whey, 45g ground flax, 15g powdered greens, 5g matcha green tea, multis & 2g fishoil
400 cals / 35g pro / 23g fat (*22g fiber)

M2 9:15am (850c/82p/49f)
6oz beef roast, 2.5oz avocado
450 cals / 47g pro/ 28g fat

M3 2:00pm (1300c/127p/76f)
6oz spicy grilled chkn thighs, 2oz avocado
450 cals / 45g pro/ 27g fat

M4 5:00pm (1900c/181p/112f)
4 Free range eggs, 6oz uncured spiral ham
600 cals / 54g Pro / 36g fat

[Plateauplower]

Thursday 2/1/18
202.4 Lbs

Decent session, made some progress on DB presses, since my shoulder seems to be rapidly improving. Not sure if its related to being on Keto like diet or whatever else but seems coincidental that within a month of increasing my fat macro it is rapidly improving, happy about that after essentially a wasted 9 months of training. After my hard work, I did a bunch of volume, not that it was all that meaningful, but I was really enjoying my time in the gym today. I continue to feel great, despite being in a steep deficit and fat is just falling off of me. It is getting to the point now where the changes are coming faster which is always fun, and motivating.


Didn't do biceps today, I'll start doing those on leg day with abs, so I have stuff to do between leg sets instead of just thinking about how much I hate training legs


5:05-6:25am / 80 Min / 37 sets

DB Bench
60sX12
70sX10
80sX10
90sX8
90sX8
90sX8

SS W1th

DB Rows
80sX10
100sX10
100sX10
100sX10
100sX10
------------
Pullups (Various, chins and WG)
BWx10
BWx10
BWx10 (9+1)
BW9
BW9
BWx8

SS With

Landmine Shoulder Press (unilateral -PWO)
35x10
45x10
55x10
65x8
65x7
--------------
Dips
BWx10
BWx8
BWx8
BWx8

SS With

DB Flys
50sX10
50sX10
50sX10
----------
EZ Skull Crushers
80X8
90x8
100x8
100x7

SS With

DB Lateral Raises (These are feeling better-couldn't lift my arm in the motion for the last 7 months) Also added some bent over rear delts at the end...
10sX25
15sX20
15sX15
15sX15

M1 7:00
45g whey, 30g flax, 15g greens powder, 5g matcha green tea, multis fishoil etc
400 cals / 42g pro / 16g fat

M2 9:00am (875c/90p/46f)
6oz beef roast, 3oz avocado
475 cals / 48g pro / 30g fat

M3 1:00pm (1350c/135p/75f)
6oz spicy grilled chkn thighs, 2.5oz avocado
475 cals / 45g pro/ 29g fat

M4 4:45pm (1900c/185p/110f)
8oz salmon, some pork rinds for some crunch
550 cals / 50g Pro / 35g fat

[mirroroferised]

landmine work

Hey what do you mean by ticker time on the treadmill?

[raynerd]

Looks like an awesome upper session! Sounds like keto is doing very well for you buddy, great to read along and see all the benefits you are experiencing!