Ryans journey to the 2012 (possibly 2013) season with team 3dmj!

[bigryan03]

Weight: 72.4kg

Workout: not much to report on, i just did some cardio, 45 mins liss for 412 cals

Nutrition:
2585 cals - 356c, 40f, 178p

[bigryan03]

Weight: 72.4

Workout: Hypertrophy pull

Deadlifts - speed
set 1 - 60kg - 3 reps
set 2 - 70kg - 3 reps
set 3 - 80kg - 3 reps
set 4 - 80kg - 3 reps
set 5 - 80kg - 3 reps
set 6 - 90kg - 3 reps

Underhand chins
set 1 - 9 reps
set 2 - 7 reps

Pendlay rows
set 1 - 40kg - 12 reps
set 2 - 60kg - 8 reps

Seated cable rows
set 1 - 120lbs - 10 reps
set 2 - 140lbs - 10 reps
set 3 - 160lbs - 8 reps

Hammer grip pulldown
set 1 - 130lbs - 12 reps
set 2 - 150lbs - 8 reps, dropset to 110lbs for another 4

Nutrition:
2,596 cals - 363c, 37f, 171p, 49 fiber

[bigryan03]

Weight: 72.2kg (-.2kg from yesterday)

Workout: Hypertrophy push

Bench - speed
set 1 - 40kg - 3 reps
set 2 - 50kg - 3 reps
set 3 - 50kg - 3 reps
set 4 - 50kg - 3 reps
set 5 - 50kg - 3 reps
set 6 - 50kg - 3 reps

Flat db press
set 1 - 22.5kg - 12 reps
set 2 - 25kg - 12 reps
set 3 - 27.5kg - 9 (failed getting 10)
set 4 - 27.5kg - 8 reps

Close grip bench press
set 1 - 40kg - 12 reps
set 2 - 50kg - 12 reps

db shoulder press
set 1 - 20kg - 7 reps (didnt rest enough before this set)
set 2 - 20kg - 10 reps
set 3 - 20kg - 9 reps
set 4 - 20kg - 10 reps

dips
set 1 - bodyweight - 8 reps
set 2 - bodyweight - 9 (failed on 10th)

Nutrition: Refeed!!!!
2,994 cals - 499c, 30f, 148p, 65 fiber

[bigryan03]

Weight: 72.1 (-.1kg after yesterdays refeed)

Workout: Complete day off to study for english exam

Nutrition:
2,593 cals - 359c, 42f, 175p, 43 fiber

[adamrochester]

in on another aussie ! this will be good ! how do you like x factor was considering getting it but the boss said its not worth the $

[bigryan03]

Weight 71.7 (-0.4kg from yesterday and have just been informed by Brad that if i have another 2 consecutive weigh ins in the 71kg range then be bump up carbs by 20g and fats by 5g)

Workout: hypertrophy legs

Squats - speed
set 1 - 40kg - 3 reps
set 2 - 60kg - 3 reps
set 3 - 70kg - 3 reps
set 4 - 70kg - 3 reps
set 5 - 80kg - 3 reps
set 6 - 80kg - 3 reps

Leg press
set 1 - 140kg - 10 reps
set 2 - 180kg - 8 reps
set 3 - 200kg - 5 reps plus 3 forced

Seated leg curls
set 1 - 68kg - 12 reps
set 2 - 75kg - 12 reps
set 3 - 89kg - 5 reps plus 2 forced

Leg extensions
set 1 - 60kg - 12 reps
set 2 - 65kg - 10 to failure
set 3 - 70kg - 6 reps, drop set to 60kg - 3 reps, dropset to 50kg - 3 reps

Calf raises
set 1 - 150lbs - 10 reps
set 2 - 165lbs - 8 reps
set 3 - 180lbs - 8 reps
set 4 - 180lbs - 8 reps, drop set to 135lbs for 6 reps

Nutrition:
2,603 cals - 360c, 40f, 174p, 44 fiber

in on another aussie ! this will be good ! how do you like x factor was considering getting it but the boss said its not worth the $

Wicked! Glad to have a fellow aussie competitor checking in on me.
X-factor in my opinion is one of the best and only supplements that truely work. This is my second run using it and no matter what my goal is whether im in a deficit or surplus, it always shines. Just my 2c though.

[bigryan03]

Alright so i appologise about the delays and the brief nature of my updates. However i have been really busy with school and lots of stuff happening in my life.
So i will do a quick post to bring you up to date on some key events.

First i'll start of my nutrition. On the 21st my coach had advised me that i will be bumping up carbs by 20g and fat by 5g since i had been losing too much weight. As of the 21st my macros were 380c, 45f, 175p and 1 refeed at 500c, 30f, 150p. My weight was down to 158.6lbs on the 21st(yes im weighing in pounds now because i was doing Brads head in with the metric system lol). By the 25th my weight had dropped down to 157.9lbs so again, Brad bumped up carbs by another 20g, making 400f on normal days. So the day after the new macros and my weight dropped again! Down to 157.4lbs. As ot stands now my macros are 400c, 45f, 175p, with a refeed of 500g carbs, 50 fat and 150 protein once a week (which happened to be today).

Alrighty, so now that you're up to date with my diet, lets talk about training. PRs left right and centre lol. Just a few highlights include -

- Deadlifts - this week 160kg x 4 reps - last week 150kg x 4 and 160 x 2
- lat pulldown - this week 85kg x 8 - last week 85kg x 5
- Squats ATG - this week 130kg x 3 - last week 130kg x 1
- romanian deads - this week 140kg x 4 - last week 140kg x 2
- close stance leg press - this week 280kg x 5 (came so close to locking out 6 but my partner thought he just rip the weight up) - last week 260kg x 5

Those are the big ones which i was very happy with, however almost all my minor lifts improved as well.

Not too sure what else to add. I will definitely try keep it more up to date now that exams are coming to an end but due to time restraints i have not been able to do so over the last few weeks.

[bigryan03]

Weight: 159.2 (up quite a bit, however this is after a refeed and sodium was through the roof)

Workout: Power upper compound.

All weight in kgs
Close grip bench press (smith)
set 1 - 80 x 6
set 2 - 90 x 4
set 3 - 95 x 4 (PR!!!!!)

Cable rows
set 1 - 50 x 6
set 2 - 60 x 6
set 3 - 70 x 5 (another PR!)

Upright rows
set 1 - 50 x 6
set 2 - 65 x 6 (not pretty, but another PR!)

Pull ups
set 1 - bodyweight x 6
set 2 - 12.5 x 2 - drop set to bodyweight for another 4

Hanging leg raises - weighted
set 1 - 7.5 x 6
set 2 - 10 x 5
set 3 - 12.5 x 6

Notes: What can i say, the PRs just keep coming! Cant complain with those number, however i will be improving on them.

Nutrition:
400c, 45f, 175p

[andyboi]

damn your carb number! haha awesome work on the PRs as well man, getting it done in here.

[Dietze2]

3 PR's in one workout.. Congrats brother

[bigryan03]

Ok, so i wrote my last final exam yesterday and now high school is over for ever
I actually think i am going to miss it. In all honesty, we all complain about school and say how much we hate it, but deep down i think once school is over you realise how scary the real world is and just how fantastic school is. For the last 2 years most of my days started at 8.10 or even 9 and i was done by 12.30. It was great!
Anyways, enough about that and back to the log. I have severely neglected this log since i wanted to give studying my all since you only get one crack at it. I didnt want to look back in a month from now, potentially missing out on my goal mark and have regrets saying things like 'i might have gotten those few extra marks if i put in a bit more work and didnt spend so much time updating my log LOL!'. Speaking of marks and goals, my plan is to go on to university and study dietetics and nutrition and potentially exercise science (depending on the mark i get i might be able to do a double degree). Its a field im very passionate about as you can tell from how much i love bodybuilding, training and nutrition and it would be great to learn a lot of truths and science behind what we all call 'bro-science'. Im not going to lie, this isnt an original idea. After seeing what layne has achieved and how he has positively influenced the sport of natural bodybuilding, i became very inspired. I think the general bodybuilding commumity (especially the Australian bb community) is still so set in their ways and will not accept anything outside of what has been taught to them by 'bros' such as eat every 2 hours, eating at night makes you fat, you have to eat brown rice and 'clean' food because 'unclean' food will magically make you fat. The list goes on. So those are my future plans and will give it my all to achieve them.

Back to the log... I will be updating the log starting from my next workout, however i have been tracking my workouts, diet, etc etc everyday and will post some recent prs. My deadlift is starting to climb again which im stoked about since it took a big hit since last offseason. Mainly because i stopped deadlifitng due to a hip injury and never got back into them. I pulled 205 kg last offseason with straps and ultimately i would love to pull 240 by the time i start to diet for my next show. Speaking of my next show, its looking like it will probably be early in the 2013 season, since i dont want to stand on stage again unless i can show HUGE (no pun intended) improvements from my last showing. Ok so coming back off a little tangent and back to deads, i hit a PR (well for since last time i deadlifted anyways) of 160 kg x 5. Another notable lifts are squats and dips (yes im focusing on the basics and depending on what Brad wants to do, i would love to start a sheiko/ west side split to bring my numbers up). I have a love hate relationship with squats in that i love to hate them! Hahaha, but seriously i have really been looking forward to my lower power days a lot lately. I can taste a 130kg x 3 atg squat coming in the next few weeks. I thought i had it this week however my spotting thought he would touch the bar. Its safe to say i flipped ****. It wasnt his fault though, hes not a bodybuilder and he had my best interests in mind.
Weighted dips are moving a long nicely and am really enjoying doing these. I can honestly say they have probably made the biggest jumps in strength since i started doing them (i dont think i have ever done weighted dips, let alone normal dips prior to working with Brad). I started off with a 10kg plate and had so much difficulty just balancing it, let alone repping it. This past week i hit 25kg for 5 reps and felt pretty BOSS! since chest, tris and delts are pretty pathetic bodyparts for me. Just the improvement ins dips has me stoked.
DB presses are improving as well, however nothing to brag about. I hit a pr last week, but in general the weight it just feeling lighter.
Stiff leg deads are becoming a favourite of mine since starting them about 6 weeks ago and are also making BIG strides. This past week i managed 140kg for i believe 6 reps (ill have to double check my diary).
So thats basically it for training. Im heading into a hypertrophy week this week starting on monday and should also add that i am now 3 weeks COMPLETELY stim free. The first couple of weeks were rough but im getting used to it. Im thinking ill stay stim free for the coming week but i might introduce some stims on the following power week to help me hit some prs! I am not going to abuse it like i have in the past though. If i dont absolutely need them then i wont take them just because theyre there. Hopefully by using stims sparingly i will not build up such a tollerance and will get more useage out of them.

Nutrition:
So my weight has been fluctuating a hell of a lot and the biggest thing Brad has tried to instil into me is balance in my food intake. I am one of those OCD people who NEEDED to weigh out everything and i would actually skip events with friends because i could track the food. Brad has finally fixed me LOL. I can now go out with friends and estimate the macros of the meal i have and its GREAT! I feel like i have a new lease on life (for anybody who has competed before, you probably know a little bit about where im coming from in that prep can mess you up!)
So bad to my diet. My macros have been increasing quite regularly, yet im still dropping weight (a GREAT feeling for a food addict, especially knowing that your food intake will be getting bumped up because of it haha). Just as an example of how my weight fluctuates, on the 9th i was 161.6 and then on the 11th i was 157.4 and as of this morning i am 159.4.
My current protocol has me at:
5 low days of 400c, 50-55f, 175p
2 high days of 500c, 30f, 150p

Brads plan for me is to increase these numbers to a point where im constantly gaining each week, however he does not want to bombard my system. So changes are occuring slowing and we are only minipulating 1 factor at a time.

Thats basically me just filling you guys in a bit and letting you know that i will be making a much better effort to update this log every day and not be so slack.
Thanks for the support guys and i look forward to hearing any thoughts you guys have.

damn your carb number! haha awesome work on the PRs as well man, getting it done in here.

Compared to your offseason eats, i feel like a baby hahahahaha

3 PR's in one workout.. Congrats brother

Thanks bro, strength has sky rocketed and its not slowing any time soon

[bigryan03]

Weight: 159.4

Workout: Hypertrophy pull

Deadlifts - speed
set 1 - 60kg - 4 reps
set 2 - 70kg - 4 reps
set 3 - 80kg - 4 reps
set 4 - 90kg - 4 reps
set 5 - 90kg - 4 reps
set 6 - 110kg - 4 reps

Assisted underhand chins
set 1 - 25kg x 12 reps
set 2 - 20kg x 10 reps
set 3 - 15kg x 8 reps

Pendlay rows
set 1 - 40kg - 12 reps
set 2 - 45kg - 12 reps

Seated cable rows
set 1 - 35kg - 12 reps
set 2 - 35kg - 12 reps
set 3 - 45kg - 12 reps

Hammer grip pulldown
set 1 - 45kg - 12 reps
set 2 - 45kg - 12 reps
set 3 - 60 x 8 - dropset to 55 x 4

Nutrition:
2,890 cals 406c, 47f, 175p, 38 fiber

Thoughts:
As promised i will be updating this log frequently and not neglect it like i have been. Todays workout insane. Best hypertrophy workout ive had in a long time. Best gym environment (Cronulla Fitness First - yes i work there too ).
Highlights of the workout had to be chins and and pulldowns. I hit prs on both of them and the pump was painful. All in all one of the best workouts ive had in a while and im super stoked for tomorrows chest sesh.

[bigryan03]

Weight: 159.8

Workout: Hypertrophy push

Bench - speed
set 1 - 40kg - 4 reps
set 2 - 50kg - 4 reps
set 3 - 50kg - 4 reps
set 4 - 55kg - 4 reps
set 5 - 55kg - 4 reps
set 6 - 60kg - 4 reps

Flat db press
set 1 - 22.5kg - 12 reps
set 2 - 22.5kg - 12 reps
set 3 - 22.5kg - 12 reps
set 4 - 25kg - 8 reps

db shoulder press
set 1 - 17.5kg - 10
set 2 - 17.5kg - 9 reps
set 3 - 17.5kg - 8 reps
set 4 - 20kg - 8 reps

Close grip bench press
set 1 - 40kg - 12 reps
set 2 - 50kg - 11 reps

dips
set 1 - bodyweight - 10 reps
set 2 - bodyweight - 10 reps
set 3 - bodyweight - 10 reps

Nutrition: Refeed!!!!
3001 cals 502c, 31f, 150p, 49 fiber

Thoughts:
Workout wise i didnt really increase any of my weights, but rather went for feel. I focused a lot more on the muscle i wanted to work and on TUT. I was noticing with previous hypertrophy workouts that i would rest a lot DURING the set and almost like constant rest-pause sets (ie do 8 reps, wait a few seconds, do a couple more and so on). I changed this up a bit today and the pump was noticably better.

[Ryanmckd]

In! Read through the first 2 pages and liking it thus far, excited to see what changes are ahead for you mate.

[domingochavez]

In also!

Teenage hormone levels - Check
3DMJ - Check
The right attitude - Check

You're going places

[bigryan03]

In! Read through the first 2 pages and liking it thus far, excited to see what changes are ahead for you mate.

The more the merrier! Thanks for following along

In also!

Teenage hormone levels - Check
3DMJ - Check
The right attitude - Check

You're going places

Hahaha, so glad you finally found this. Ive been a bit lurker of your log for a while.
Loving the attitude, especially the teenage hormone levels LOL!

[bigryan03]

Weight: 160.8

Training: 45 mins liss cardio (500 cals burnt)

Diet: 2,840 cals, 399c, 48f, 174p, 45 fiber

Notes: Nothing too much to report on. Just a tip to you guys who take agmatine/nitrates. DO NOT TAKE IT BEFORE CARDIO! lol. The pumps and vascularity in my legs were brutal.

[bigryan03]

Weight: 160.4

Workout: hypertrophy legs

Squats - speed
set 1 - 60kg - 3 reps
set 2 - 60kg - 3 reps
set 3 - 70kg - 3 reps
set 4 - 70kg - 3 reps
set 5 - 80kg - 3 reps
set 6 - 90kg - 3 reps

Leg press
set 1 - 160kg - 12 reps
set 2 - 200kg - 12 reps
set 3 - 240kg - 10 reps
set 4 - 260kg - 9 reps (PR!!!!!!!!!!!!!)

Seated leg curls
set 1 - 75kg - 12 reps
set 2 - 75kg - 12 reps
set 3 - 75kg - 11 + 1 forced (PR!!!!!!!!!!!)

Leg extensions
set 1 - 62.5kg - 12 reps
set 2 - 62.5kg - 12 reps
set 3 - 72.5kg - 9 reps, drop set to 62.5kg - 5 reps, dropset to 52.5kg - 6 reps (PR!!!)

Calf raises
set 1 - 150lbs - 10 reps
set 2 - 165lbs - 10 reps
set 3 - 180lbs - 8 reps
set 4 - 180lbs - 8 reps, drop set to 150lbs for 8 reps, drop set to 135lbs for 4

Notes:
Felt extremely sick after this workout which is great! One of the best sessions ive had in a while and nailed every lift i went for.

Nutrition:
2,901 cals, 402c, 49f, 175p, 59 fiber

[andyboi]

yeh bro! way to kill a session!

Doing some serious work. Keep it up.

[Webber91]

Hey mate, just stopping in to check up. Epic legs sesh!

Quick question, what's the reasoning for counting fibre towards your daily totals? I've seen a few guys that do this lately

[bigryan03]

yeh bro! way to kill a session!

Doing some serious work. Keep it up.

Thanks matie. It was great.

Hey mate, just stopping in to check up. Epic legs sesh!

Quick question, what's the reasoning for counting fibre towards your daily totals? I've seen a few guys that do this lately

Thanks bro, glad to see you in here. As for fibre i dont count it towards my totals tbh. Brad has just said that i must hit a minimum of 35g fibre (this isnt hard as you can tell - i love my oats!!). The only reason i put it in my log is because i copy paste my macros from myfitnesspal lol.

[bigryan03]

Weight: 161.4

Workout: upper isolation

lat raises:
12.5 kg x 12
12.5 kg x 12
15 kg x 10

DB curls:
12.5 kg x 12
15 kg x 12
17.5 kg x 10
20 kg x 8 dropset to 17.5 kg x 2

Overhead rope extensions:
22.5 x 12
22.5 x 12
25 x 12

incline hammer curls:
10 kg x 12
10 kg x 10
10 kg x 10

1 arm pushdowns:
5 x 12
7.5 x 10
10 x 10

db front raises:
10 kg x 12
10 kg x 12

Rear laterals:
10 kg x 15
12 kg x 15

cable crunches:
27.5 x 12
32.5 x 12
35 x 12
37.5 x 13

Notes: Got a sick pump from all the isolation work and hit a few prs while i was at it!

Nutrition:
Went out for lunch AND dinner (i will be going out quite a bit over the next few weeks and months due to the holidays and various events in my family etc) so i had to be a pro questimator, lol.

I think i would have come pretty close to my numbers of 400c, 50-55f, 175p. Balance is a great thing in bodybuilding!

[bigryan03]

Weight: 160.4

Workout: 45 mins cardio (500 cals)

Nutrition:
Went out again with the family for a few meals and then had a party at night which i had to factor in. All in all i think i came pretty damn close to my macros but might have gone a tad over fats. This is roughly the macros for the day: ~400c, 55-60f, 175p

Notes: Had an epic day with food. That is all lol.

[bigryan03]

Weight: 158.2

Workout: none

Nutrition: REFEED!!!!!
3,020 cals - 499c, 30f, 146p, 66 fibre

Notes: Not sure where this low weigh in came from. After a cheat day with pizza, burgers, waffles, pancakes etc its safe to say im a little surprised.

[bigryan03]

Just thought id post a couple of update pics. They are about 5-6 weeks apart and i know i shouldnt be expecting huge changes in that timeframe, but i thought i might as well post some. I am really trying to make my side chest shot shine (as you can probably tell from the numerous pics lol). All pics are cold, no pump.

Before:


After:

[bigryan03]

A few pics after Saturday night. A little bloated from the pizza, burger and soda but you get the idea.

[bigryan03]

Weight: 159.8

Workout: Power pull

Deadlifts-
set 1 - 100kg - 6 reps
set 2 - 130kg - 6 reps
set 3 - 150kg - 4 reps
set 4 - 160kg - 6 reps !!!!!!!!!!!!!!!!!!!!!!!PR!!!!!!!!!!!!!!!!!!!!!!!!

Lat pulldown-
set 1 - 80kg - 6 reps
set 2 - 90kg - 6 reps !!!!!!!!!!!!!!!!!PR!!!!!!!!!!!!!!!!!!!!!!!

T-bar row
set 1 - 3 plates x 6 reps
set 2 - 3.5 plates x 6 reps
set 3 - 4 plates x 4 reps
set 4 - 4.5 plates x 6 reps !!!!!!!!!!!PR!!!!!!!!!!!!!

DB shrugs
set 1 - 47.5kg x 6 reps
set 2 - 50kg x 6 reps
set 3 - 50kg x 7 reps
set 4 - 50kg x 8 reps

Db curls
set 1 - 20kg - 6 reps
set 2 - 22.5kg - 6 reps
set 3 - 25kg - 6 reps (a little messy on the last couple)

Nutrition:
2,863 cals, 401c, 51f, 173p, 52 fibre

Notes: Looking back from when i first started with 3dmj i cant believe how my lifts had increased! Hitting the 3 prs today was phenomenal, especially the deadlifts since my goal going into the workout was 160kgx5 and i hit 6! Deadlifts have increased out of this world. My first week doing deads after a long layoff from doing them was 160kg x 2.
The lat pulldown is another example of how much my lifts have increased over this short period of time. 6 weeks ago i hit 85kg x 5 to failure. As you can see from this workout i nailed 90kg x 6! Same deal with the t-bar rows. Its safe to say im over the moon!!
As for the increase in weight, i expected it since i had my last meal right before i went to bed and saved quite a few cals for it so i could feast haha plus its the day after a refeed.

[bigryan03]

Weight: 158.6

Workout: Power push

Flat Db press:
set 1 - 70 pound dbs - 6 reps
set 2 - 70 pound dbs - 6 reps
set 3 - 70 pound dbs - 6 reps
set 4 - 82.5 pounders - 5 reps

Decline machine press:
set 1 - 110 - 6 reps
set 2 - 110 - 6
set 3 - 150 - 6 (PR!!!)

military press:
set 1 - 40kg - 6
set 2 - 40kg - 6
set 3 - 60kg - 3

Weighted dips:
set 1 - 10kg - 6 reps
set 2 - 10kg - 6 reps
set 3 - 25kg - 6 reps (PR!!!!!!!)

Tricep pushdown:
set 1 - pin on 12 - 6
set 2 - pin on 12 - 6
set 3 - pin on 16 - 6

Diet:
2,856 cals 404c, 48f, 175p, 49 fiber

Notes:
Was really hoping to hit the 82.5s for 6, but i just keep sticking at that 5th rep. All in all it was a solid workout with some decent prs. Also got told by coach that macros will be increasing from tomorrow to 425c, 60f, 175p. Perfect timing since it is my formal!

[bigryan03]

Weight: 161.2

Training: 45 mins liss cardio (500 cals burnt)

Diet:
Roughly 425c, 65-70f, 180-200p. Went over my numbers a bit due to my formal but damn it was worth it. Such a good night with all my mates and i will try to get some pics up later in the week.

Notes: Apart from my formal not a lot. Ended up getting home around 3am and hit legs later that night.

[bigryan03]

Weight: 158.2 (down 3 pounds from yesterday!)

Workout: Lower power:

Squats (atg):
set 1 - 100kg - 6 reps
set 2 - 100kg - 6 reps
set 3 - 130kg - 2 reps (just catch push out that damn 3rd rep!)

Romanian Deadlifts:
set 1 - 100kg - 6 reps
set 2 - 100kg - 6 reps
set 3 - 140kg - 5 reps

Close stance leg press:
set 1 - 160kg - 6 reps
set 2 - 200kg - 6 reps
set 3 - 280kg - 7 reps (PR!! gonna have to up the weight next week to stay in the 4-6 rep range)

Ham curls:
set 1 - 65kg - 8 reps
set 2 - 77kg - 6 reps (another PR!)

Calf raises:
set 1 - 120kg - 8 reps
set 2 - 120kg - 8 reps
set 3 - 140kg - 6 reps
set 4 - 140kg - 6 reps
set 5 - 150kg - 6 reps

Nutrition:
3,012 cals - 424c, 56f, 176p, 55 fiber

Notes: Lower back was completely destroyed from the deadlifts earlier in the week. That coupled with the impaired recovery from lack of sleep and i was contemplating skipping this workout...but nope, whacked my weight belt on (could hardly bend over due to extremely sore lower back muscles) and started squatting. Thinking back on it now it was pretty stupid to train like this but i made the trek out to my favourite gym which is about 45 mins away (damn traffic) so i went for it anyway. Ended up hitting a few Prs which was nice but to me the major victory came from not getting hurt and not losing any strength and keeping numbers up.
Apart from that im loving the increased macros. Although im still hungry (bottomless pit) all the time, it has gotten a lot better.
As for the weigh in, Brad said this happens from time to time after we have a bad day of nutrition. I was seriously expecting a weigh in around 165 due to the huge amount of food i ate plus the huge amount of sodium i took in, but no, down 3 pounds.