Dropping The Weight ▪█───────█▪ A Fat Loss Log

[GoinThruChanges]

May 24
Calories: 1,905
Morning Walk
Warm Up with Foam Rolling and Mobility
Bench 5/3/1
3@130#
3@150#
3@165#+5=8
Bench
2x10@95#
Press
2x10@70#
Kroc Row
10@25#
10@40#
18@55#
Negative Chin Up
30 Mixed in between sets
*Finisher: Sledge Swings

[Miked1978]

Just saw your progress pics, Good job. Keep it up

[GoinThruChanges]

May 25
Calories: 2,285
Morning Walk

Bench
3@135#
1@185#
1@205#
Squat
1@255#
Press
3@135#

I have a lot going on this weekend with Memorial Day BBQ's and dinners to attend. Will hit my squat workout this Monday.

[GoinThruChanges]

May 26
Calories: 3,600

May 27
Calories: 3,970

Considering I had a few drinks and awesome BBQ all weekend, I think I made good diet decisions. I will usually binge out on sweets and kill a fifth of whiskey each day of a holiday weekend. Funny thing is binging on junk and getting super drunk didn't even cross my mind. Just had some good food and a good time.

[GoinThruChanges]

May 28
Weight: 248.0

Calories: 4,630
Warm Up with Foam Rolling and Mobility
Squat 5/3/1 *my workout I skipped Friday
3@170#
3@195#
3@220#+0=3
Press 5/3/1
5@100#
3@115#
1@130#+4=5
Negative Chin Up
21 Mixed in between sets
Glute Ham Raise
2x10

*This week's programing will be a little different from having to fit in last weeks squat workout. I may switch to the three day a week template of 5/3/1 since I will be adding a cardio session 3 times per week.

[GoinThruChanges]

May 26
Calories: 3,310

I'm back on track with my diet. Last three days were not all that great. I had a good time though and it could have been worse.

[GoinThruChanges]

Just saw your progress pics, Good job. Keep it up

Thanks for the feedback. Greens coming your way.

[GoinThruChanges]

May 30
Calories: 4,340
Warm Up with Foam Rolling and Mobility
Power Clean 5/3/1
5@135#
3@145#
1@160#
Dead Lift 5/3/1
5@225#
3@255#
1@285#+4=5
Negative Chin Up
10 Mixed in between sets
Glute Ham Raise
2x8

[GoinThruChanges]

May 31
Calories: 6,445
Calories are still high. I have not had a smooth transition back to my cutting diet after Memorial Day. Will get back at it tomorrow.

[GoinThruChanges]

June 1
Calories: 3,240
Warm Up with Foam Rolling and Mobility
Squat 5/3/1
5@185#
3@210#
1@235#+3=4
Bench 5/3/1
5@140#
3@155#
1@175#+5=6
Negative Chin Up
3x3
Glute Ham Raise
3x5

[GoinThruChanges]

June 2
Calories: 930

June 3
Calories: 3,620

I have found myself making excuses lately. I will eat like crap and justify this by telling myself I will do better tomorrow. Then tomorrow rolls around and the cycle repeats itself. I am not really doing a ton of damage. My weight is staying steady, but I am wasting time this way. I must buckle down and and put more focus and effort forth to see results, plain and simple.

[GoinThruChanges]

June 4
Calories: 3,400
Warm Up with Foam Rolling and Mobility
Press Deload
5@55#
5@70#
5@80#
Negative Chin Up
10 mixed in between press sets
Goblet Squats
5@15#
5@25#
5@35#
DB Rows
2x10@35#
Push Up
10
Knuckle Push Up
5
*Played basketball for 1 hour

[GoinThruChanges]

June 5
Calories: 2,465

[GoinThruChanges]

June 6
Calories: 2,821
Warm Up with Foam Rolling and Mobility
Power Clean Deload
5@75#
5@85#
5@100#
Dead Lift Deload
5@135#
5@150#
5@180#
Front Squat
5@95#
5@115#
5@135#

[GoinThruChanges]

June 7
Calories: 3,610

[GoinThruChanges]

June 8
Calories: 3,580
Squat Deload
5@100#
5@125#
5@180#
Bench Deload
5@75#
5@95#
5@110#
Bench
10@135#
1@205#
4@185#

[GoinThruChanges]

June 9 & 10
Calories: Did Not Count

I took the weekend off from counting calories. I have been feeling a bit more stressed than usual so I just relaxed and spent time with the family. Monday will begin my full body version of 5/3/1. I will also be running the C25K program after my M/W/F lifting sessions.

[GoinThruChanges]

June 11
Weight: 249.4

Calories: 2,405
Warm Up with Foam Rolling and Mobility
Squat 5/3/1
5@165#
5@190#
5@215#+3=8
Incline Bench
3x10@95#
Kroc Rows
12@35#
10@55#
15@75#
Negative Chin Up
15 mixed in between press sets
Glute Ham Raise
3x5
C25K
5 min. warm up walk then:
60 sec. run / 90 sec. walk for total of 20 minutes

Everything went good today. The running was a bit tougher than I expected. I am having to run on the road I stay on and there are hills the whole way.

[GoinThruChanges]

June 12
Calories: 2,405
Core Work
Plank Hold for max time
60 Bicycle Crunches
5 Push Ups
8 Superman's
5 Ab Wheel Rollouts
followed by stretching

I woke up with some severe DOMS this morning. I felt a bit better after the stretching, but was still tight in the legs and hips.

[GoinThruChanges]

June 13
Calories: 2,685
Warm Up with Foam Rolling and Mobility
Power Clean 5/3/1
5@155#
5@135#
5@155#
Squat
5@100#
5@135#
8@155
Bench 5/3/1
5@125#
5@145#
5@160#+5=10
Negative Chin Up
10 mixed in between press sets
C25K
5 min. warm up walk then:
60 sec. run / 90 sec. walk for total of 20 minutes

[GoinThruChanges]

June 14
Calories: 3,250

[GoinThruChanges]

June 15
Calories: 1,990
Warm Up with Foam Rolling and Mobility
Squat
5@100#
5@135#
5@155
Press 5/3/1
5@90#
5@105#
5@120#+3=8
Negative Chin Up
10 mixed in between press sets
Dead Lift 5/3/1
5@200#
5@235#
5@265#+3=8
C25K
5 min. Warm up walk then:
60 sec. Run / 90 sec. Walk for total of 20 minutes

[GoinThruChanges]

June 16
Calories: 3,965

June 17
Calories: 2,640

Motivation has been low the past few days. Just gotta keep going.

[GoinThruChanges]

June 15
Weight: 244.0

Calories: 2,975
Warm Up with Foam Rolling and Mobility
Squat 5/3/1
3@180#
3@205#
3@230#+2=5
Incline Press
3x10@100#
Negative Chin Up
15 mixed in between press sets
Kroc Row
10@35#
10@55#
16@75#
Glute Ham Raise
2x8
C25K
5 min. Warm up walk then:
90 sec. Run / 20 min. Walk for total of 20 minutes

[GoinThruChanges]

June 19
Calories: 1,970

[GoinThruChanges]

June 20
Calories: 4,935
Warm Up with Foam Rolling and Mobility
Power Clean 5/3/1
3@125#
3@140#
3@160#
1@185#
Squat
5@100#
5@135#
5@155#
Bench 5/3/1
3@135
3@150
3@170+5=8
Negative Chin Up
10 mixed in between press sets
C25K
5 min. Warm up walk then:
90 sec. Run / 2 min. Walk for total of 20 minutes

[GoinThruChanges]

June 21
Calories: 3,700

[GoinThruChanges]

June 22
Calories: 1,980
Warm Up with Foam Rolling and Mobility
Squat
5@100#
5@135#
5@155#
Press 5/3/1
3@100#
3@110#
3@125#+6=9
Dead Lift 5/3/1
3@215
3@250
3@280+3=6
Negative Chin Up
10 mixed in between press sets
C25K
5 min. Warm up walk then:
90 sec. Run / 2 min. Walk for total of 20 minutes

*I rushed my warm up today and had to stop after my first set of squats and stretch due to pain in the groin area. I'm pretty sure it is from a tight hip flexor. After stretching for 15 minutes, everything went well.

[GoinThruChanges]

June 23
Calories: 4,475

June 24
Calories: 3,430

My diet has been $hit lately. Food selection has been poor at the best. Looking at my journal, I see too many 4,000+ calorie days. This is a bad sign. I will put forth the effort and sort things out come Monday. I have come too far to lose control again. I have 2 weeks left in my current mesocycle and would like to see 240 pounds come July 9. My weight has been fluctuating like crazy lately, probably due to my sporadic diet. When I started this journey, I never thought the psychological aspect of losing weight would be more difficult than the physical part.