Grifts 12 week bb.com challenge log

[Grifts]

Got a mile of cardio in today. Was supposed to be a rest day. Calves were somewhat sore beforehand, about the same after. I used mapquest and now now that my route is 0.5 miles. I can now time myself and figure out how fast I am going.

I did some yard work as well.

Back is still a bit sore when I bend down, but not bad.

Baked a turkey today, had drum + thigh for dinner Then Guacamole and pork rinds, trying to up my fat intake for the day.

Final Macros

Calories 2,126
Carbs 35
Fiber 17
Net 18
Fat 128
Protein 190

Fat and carbs are a teeny bit higher due to gravy. No way to really calculate it, since it is home-made. Not game breaking though.

[Grifts]

Workout Today:

Squat 7 @ 160
Bench 7 @ 115
Squat 7 @ 160
Bench 7 @ 115

Squat 7 @ 245
Bench 7 @ 115
Squat 7 @ 245 Almost dumped the last rep, was in the middle of moving up and my son started screaming "DADDY!" right next to me.
Bench 10 @ 115

Power Clean
10 doubles @ 135

Deadlift 5 @ 255
OHP 7 @ 100
Deadlift 5 @ 255
OHP 6 @ 100
OHP 1 @ 115

Pendlay Row 7 @ 125
Bent over laterals 10 @ 10 lb dbs
Extra left shoulder work
Pendlay Row 7 @ 125
Bent over laterals 10 @ 10 lb dbs

Had to stuff in a bunch of calories at end of day. Best time to do it post workout theough,

Dinner was a lb of caggabe, 5 oz corned beef, 3 eggs, 2 slices of bacon, protein shake with flax seed (should of added peanut butter!)

Hopefully the neovar and Glycobol shoved those carbs right to the muscles.

Calories 1,905
Carbs 83
Fiber 20
Net 63
Fat 105
Protein 164

[Cowmustard]

Lols at the kid screaming at ya man, ain't got any of my own so God bless me when they start showing up!

[Grifts]

Relatively boring work day. No real exercise today.

Calories 2,119
Carbs 23
Fiber 4
Net 19
Fat 121
Protein 218

Fat and protein macros still aren't right, but that is the last of the turkey, so I should be able to eat more eggs, bacon, etc and get things a bit more balanced.

[Grifts]

Felt weak during my workout today, but got it done. If feeling persists next workout, then Thursday and Friday will be a carb up. Hope I can put it off. I did not have pre workout carbs today, so I will make sure to on Wednesday, and see the results.

Workout Today:

Squat 7 @ 135
Bench 7 @ 125
Squat 7 @ 135
Bench 7 @ 125

Squat 7 @ 225
Bench 7 @ 125
Squat 7 @ 225
Bench 7 @ 125

Power Clean
10 doubles @ 135
1 single of 155
3 fails at 160. Almost there...

Deadlift 5 @ 275
OHP 7 @ 90
Deadlift 5 @ 275
OHP 7 @ 90

Pendlay Row 7 @ 115
Bent over laterals 10 @ 10 lb dbs
Extra left shoulder work
Pendlay Row 7 @ 115
Bent over laterals 10 @ 10 lb dbs

Calories 2,253
Carbs 72
Fiber 23
Net 49
Fat 135
Protein 200

[Grifts]

Easy work day today, swapped with someone, so I will be off all Friday, should there need to be a carb up, I will be prepared.

Didn't get home in time for cardio. My normal supervisor is a personal trainer, but she wasn't there today. She is going to take a look at my jogging form. Tomorrow or Thursday, hopefully

Macros were pretty good today, but I had to guesstimate for breakfast/lunch as I didn't have enough food for the entire day at work. Had to take it where I could get it. Probably over calories/underestimated size, but I did my best.

Lower left back bothering me, left shoulder.

Finished dinner with 12 ounces of broccoli.

Calories 2,111
Carbs 44
Fiber 18
Net 26
Fat 137
Protein 171

[Cowmustard]

Love me some broccoli man!!!!

Hope everything starts healing up for ya!!!

[Grifts]

Love me some broccoli man!!!!

Hope everything starts healing up for ya!!!

Seems to be clearing up. Some tightness in my back during work, but went away after lifting.

Workout Today:

Squat 7 @ 205
Bench 7 @ 135
Squat 7 @ 205
Bench 7 @ 135

Squat 7 @ 205
Bench 7 @ 105
Squat 7 @ 205
Bench 6 @ 135

Power Clean
7 doubles @ 135
1 double @ 155
Good triple extensions today

Deadlift 5 @ 295
OHP 7 @ 80
Deadlift 5 @ 295
Did a couple sumo deads too
OHP 7 @ 80

Pendlay Row 7 @ 105
Bent over laterals 10 @ 10 lb dbs Neutral grip
Extra left shoulder work
Pendlay Row 7 @ 105
Bent over laterals 10 @ 10 lb dbs Neutral grip

Calories 2,179
Carbs 118
Fiber 16
Net 112
Fat 115
Protein 166

Much better lifting session. I either need to eat carbs before lifting or do a refeed. I am going to try to just eat about 50 grams before lifting, adjusting fat down on lifting days.

[Cowmustard]

I get ya, kinda like a tkd variety. I switched over to the all pro lift routine, might have to think about doing the same due to all the extra volume.

[Grifts]

Got about a mile in today. Dragged along my kids, so I had to keep them going when I went, so a bit slower than usual. Otherwise, decent macros for the day. Going to try to take in another 12 oz broccoli. Hopefully successful.

Calories 2,183
Carbs 50
Fiber 19
Net 31
Fat 130
Protein 196

[yabbyshmabby]

Got about a mile in today. Dragged along my kids, so I had to keep them going when I went, so a bit slower than usual. Otherwise, decent macros for the day. Going to try to take in another 12 oz broccoli. Hopefully successful.

Calories 2,183
Carbs 50
Fiber 19
Net 31
Fat 130
Protein 196

Man, I can understand! It's good for them to see you running/working out. They always become interested.

[Grifts]

Man, I can understand! It's good for them to see you running/working out. They always become interested.

It's an odd situation looking at them.

My oldest is overweight, but autistic. So I can't get him to lift weights, or even eat better because of his limited diet. He just doesn't understand the concept.

My middle son is skinny. He needs to bulk. He has a better diet than the oldest one, but not by much. He wants to lift weights, but he doesn't listen, so could easily hurt himself.

Youngest is still a toddler, so IDK about him yet.

[Grifts]

Got a mile jog in today, instead of resting. Re-arranged a lot of furniture in my house.

Also made some chili to eat on the next week or so.

Tomorrow back to lifting!

Macros
Calories 2,170
Carbs 24
Fiber 3
Net 21
Fat 146
Protein 204

[Cowmustard]

Got a mile jog in today, instead of resting. Re-arranged a lot of furniture in my house.

Also made some chili to eat on the next week or so.

Tomorrow back to lifting!

Macros
Calories 2,170
Carbs 24
Fiber 3
Net 21
Fat 146
Protein 204

Keto style chili.... Never thought of that before....

[Grifts]

Keto style chili.... Never thought of that before....

Its reasonably low carb to begin with, as long as you don't thicken with flour.

Beef - Ground, 90% lean meat / 10% fat, raw (hamburger)
Ro-Tel - Hot Diced Tomatoes With Habaneros
Progresso - Black Beans, 1 container (1 4/5 cups ea.)
Contadina - Tomato Sauce, 7/8 cup
about 16 oz water
spices from carroll shelby chili mix, but omit the corn flour

Total: 1611 76 23 69 160
Per Serving: 269 13 4 12 27

cals, carbs, fiber, fat, protein (in that order)

Serving size is about 10 ounces. Very filling!

Omit the beans, for even lower carbs...though less fiber.

I put it all in a slow cooker and let it work a couple hours.

[Grifts]

A good workout today. New PR for Power cleans, was able to complete 2x8 reps of OHP, where I was only able to 7, 6 last time at same weight

Workout Today:

Squat 8 @ 135
Bench 8 @ 115
Squat 8 @ 135
Bench 8 @ 115

Squat 8 @ 245
Bench 8 @ 115
Squat 8 @ 245
Bench 8 @ 115

Power Clean
7 doubles @ 135
1 single 155
1 single 160 (PR)
1 fail 165

Deadlift 5 @ 255
OHP 8 @ 100
Deadlift 5 @ 255
OHP 8 @ 100


Pendlay Row 8 @ 125
Bent over laterals 10 @ 10 lb dbs
Extra left shoulder work
Pendlay Row 8 @ 125
Bent over laterals 10 @ 10 lb dbs


Calories 2,211
Carbs 128
Fiber 22
Net 106
Fat 133
Protein 143

Overall, I like this sort of template for workout days. I would like to have seen a bit less carbs, a bit more protein. Maybe 80 net carbs, 170 g protein on lifting days. Had to eat lunch out, steak n shake, but I had hot dogs with no bun. Able to keep calories under control though, all good. Still tastes like I am sucking on a penny despite all the carbs. We shall see tomorrow morning.

Fasting most of tomorrow. Might have some difficulty hitting macros, but I will make sure to hit protein, even if I have to chug protein powder. Going to do some fasted cardio in the morning.

EDIT: Did 3x5 hanging leg raises and 8 wide grip pullups in the evening.

[jcpryor3]

A good workout today. New PR for Power cleans, was able to complete 2x8 reps of OHP, where I was only able to 7, 6 last time at same weight

Workout Today:

Squat 8 @ 135
Bench 8 @ 115
Squat 8 @ 135
Bench 8 @ 115

Squat 8 @ 245
Bench 8 @ 115
Squat 8 @ 245
Bench 8 @ 115

Power Clean
7 doubles @ 135
1 single 155
1 single 160 (PR)
1 fail 165

Deadlift 5 @ 255
OHP 8 @ 100
Deadlift 5 @ 255
OHP 8 @ 100


Pendlay Row 8 @ 125
Bent over laterals 10 @ 10 lb dbs
Extra left shoulder work
Pendlay Row 8 @ 125
Bent over laterals 10 @ 10 lb dbs


Calories 2,211
Carbs 128
Fiber 22
Net 106
Fat 133
Protein 143

Overall, I like this sort of template for workout days. I would like to have seen a bit less carbs, a bit more protein. Maybe 80 net carbs, 170 g protein on lifting days. Had to eat lunch out, steak n shake, but I had hot dogs with no bun. Able to keep calories under control though, all good. Still tastes like I am sucking on a penny despite all the carbs. We shall see tomorrow morning.

Fasting most of tomorrow. Might have some difficulty hitting macros, but I will make sure to hit protein, even if I have to chug protein powder. Going to do some fasted cardio in the morning.

That chili sounds good right about now. Nice job on the PR!

[Grifts]

That chili sounds good right about now. Nice job on the PR!

Thanks! 160 has been a repeat offender for stopping me, so I am glad to have gotten it.

[Grifts]

Fasted until 1700 today, just finished dinner, so about 1100 calories/hour.

I did 2 miles fasted this morning today. Felt pretty good!

Calories 2,143
Carbs 40
Fiber 12
Net 28
Fat 132
Protein 200

[Grifts]

Fighting through today's workout. Sore throat, stuffy nose, feeling weak. About to deadlift, we'll see...

[Grifts]

Started feeling cruddy last night, scratchy throat, stuffy nose. Sleepy. Got a bit of rest and felt better as I got home, but still not 100%. Got through my workout. Hopefully tomorrow is better.

It must be boring reading my workouts. They are pretty much always the same...

Workout Today:

Squat 8 @ 135
Bench 8 @ 125
Squat 8 @ 135
Bench 8 @ 125

Squat 8 @ 225
Bench 8 @ 135
Squat 8 @ 225
Bench 8 @ 135

Power Clean
7 doubles @ 135
Tired today, not going to push this

Deadlift 5 @ 275
OHP 8 @ 90
Deadlift 5 @ 275
OHP 8 @ 90


Pendlay Row 8 @ 115
Bent over laterals 10 @ 10 lb dbs
Extra left shoulder work
Pendlay Row 8 @ 115
Bent over laterals 10 @ 10 lb dbs


Calories 2,100
Carbs 98
Fiber 10
Net 88
Fat 92
Protein 208

[Grifts]

Work day, not much to report.

Calories 1,838
Carbs 35
Fiber 5
Net 30
Fat 123
Protein 142

[Grifts]

Fasted until 1630 today. Had pre-workout carbs and went to lift. Got 3 sets of squats in, on third set of bench presses I failed on last rep of third set and could not get out from under bar. Wife helped, but I either need to use my power rack for barbell bench as well, or switch back to dumb bells. Carbing up next few days to try to come back strong. I may attempt to finish workout tomorrow, but then again, I may not.

Will be hitting protein macro, otherwise will be trying to focus on more carbs, less fat, but I probably will be eating just about everything I can.

[Grifts]

Doing some carpentry work today as opposed to finishing lifting. Taking a good amount of glycobol and NeoVar to take advantage of the carbs.

[Grifts]

Macros Today


Calories 2,034
Carbs 234
Fiber 7
Fat 58
Protein 137

[Grifts]

Work day today. Tomorrow will be my return to the gym

so far:

Calories 1,472
Carbs 32
Fiber 5
Net 27
Fat 86
Protein 140

Might have some nosh later, dunno.

[Grifts]

Unfortunately unable to hit my reps this workout, so I will be repeating same weights for squat, OHP, and rows. Still a hard workout though.

Trying to decide what chest exercise to swap Bench for. Maybe DB, but I find that was hard on my left shoulder.

Squat 9 @ 135
Bench 9 @ 115
Squat 9 @ 135
Bench 9 @ 115

Squat 8 @ 245
Bench 9 @ 115
Squat 7 @ 245
Bench 9 @ 115

Power Clean
7 doubles @ 135
Single at 155

Deadlift 5 @ 245
OHP 9 @ 100
Deadlift 5 @ 245
OHP 7 @ 100


Pendlay Row 9 @ 125
Bent over laterals 10 @ 10 lb dbs
Extra left shoulder work
Pendlay Row 8 @ 125
Bent over laterals 10 @ 10 lb dbs




Calories 2,166
Carbs 70
Fiber 6
Net 64
Fat 136
Protein 165

[Cowmustard]

maybe dips.....

[Grifts]

maybe dips.....

Hmm possible, looks painful to my shoulder, but I can try them.

Never posted macros yesterday. Had a big ribeye for dinner, about 13.5 oz prior to cooking

Calories 2,154
Carbs 27
Fiber 6
Net 21
Fat 138
Protein 195

[Shenpen]

Hmm possible, looks painful to my shoulder, but I can try them.

Never posted macros yesterday. Had a big ribeye for dinner, about 13.5 oz prior to cooking

Calories 2,154
Carbs 27
Fiber 6
Net 21
Fat 138
Protein 195

Not enough cream!