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

[Plateauplower]

Thursday 8/11/16
194.6 lbs

Shoulders, chest and triceps. Although despite going to bed at 7pm last night I could use a few more hours of sleep. Coffee should fix that until the weekend.


5:05 - 6:15am / 70 Min / 34 sets
Put in the work, matched reps on OHP, added a rep to incline DBs. Used a machine for laterals since DBs felt hard on my elbow in that position, it was good. did some kickbacks too. Saw a guy almost die benching due to a crappy spotter not paying attention . Had to drop my sh!t and go get the bar off him....Going to be hot and humid, and I have two long meetings to sit through...blah.

OHP
45x10
95x5
115x5
135x3
160x4
160x3
160x3
135x5
------------
DB low Incline bench
70sX10
80sX8
90sX8
90sX7
90sX7 (+1)
-------------
Dips
BW+45 X 8
BW+45 X 8
BW+45 X 8
BW+45 X 7
BW+45 X 7
--------------
EZ Skull Crushers
80x10
90x10
100x10
100x10

SS With

Flat DB Flyes
60sX10
60sX10
60sX9
------------
LF Machine Laterals
65x12
65x12
65x12
65x12

SS With

DB Kickbacks
20sX10
20sX10
20sX10
------------
Situps
BWx30
BWx30
--------------

M1 7:15am
12/2 Hb eggs, 5oz veg, 113g cottage cheese/ multis fishoil, Xtend intra
475 Cals / 64g pro / 13g fat

M2 11:15am (975c/112p/32f)
6.5oz Chkn Thighs, 10oz veg
500 cals / 48g pro / 19g fat

M3 3:00pm (1425c/163p/49f)
93/7 burger on 35c 4oz veg
450 Cals / 51g pro / 17g fat

M4 4:45pm (1925c/238p/62f)
8oz chkn breast /9oz roasted Brussels sprouts
500 cals / 75g pro / 13g fat

A ton of ice cream when power came back on.

[Jtbny]

Hot and humid here too! I love it No meetings for me though.

That OHP is strong and good reps at 160. I swear the OHP is the toughest lift to progress with. That pressing body weight goal will never happen for me. You could get close though. Best I did was 205 at 221 then I came to the conclusion that OHPs are dumb and gave up the chase

[Hammerhagen]

Crazy story about the bench guy. He's lucky a strong puller like you was around.

You definitely got some good tricep work and pressing in today. Between 160lb OHP sets and those +45 dips and kick backs your tris must be smoked.

Meetings suck but at least you got in the gym before hand. Hopefully your stomach doesn't growl too loud in there. That happened to me once, my damn stomach went on a growling tirade during a long quiet meeting and I know people around me were hearing it. I needed a bag of chicken in my briefcase

[doughnutgut]

That press work will have you at bw soon.

Did you find a phone box before saving him?

I was asked to spot a full clean last night. Was pretty simple.


I just told them to fuk off. I aint taking risks for no one.

[raynerd]

Strong OHP Tim, good reps at 160! Tons of weighted dips in there to trash those tris. You saved a life today...take a bow

[Plateauplower]

Hot and humid here too! I love it No meetings for me though.

That OHP is strong and good reps at 160. I swear the OHP is the toughest lift to progress with. That pressing body weight goal will never happen for me. You could get close though. Best I did was 205 at 221 then I came to the conclusion that OHPs are dumb and gave up the chase

Cut the air with a knife here...I'm going to need to get pretty light to get a BW OHP. Is a dumb lift, but just cant stop doing it, I think I get as much core work as shoulder work from it .

Crazy story about the bench guy. He's lucky a strong puller like you was around.

You definitely got some good tricep work and pressing in today. Between 160lb OHP sets and those +45 dips and kick backs your tris must be smoked.

Meetings suck but at least you got in the gym before hand. Hopefully your stomach doesn't growl too loud in there. That happened to me once, my damn stomach went on a growling tirade during a long quiet meeting and I know people around me were hearing it. I needed a bag of chicken in my briefcase

Yea the "spotter" wasnt getting it off of him by that point. I watched it while I was filling my water jug. Guy was trying to hit a low rep set of 235 and just lost it on like rep two, spotter kid staring off in space while the weight is just smashing the guy. Spotter then cant get the bar off of him, I dropped my water jug and ran over and grabbed the bar. Bench guy was a little shaken, spotter was like sorry that was really heavy . Might not have been as heavy if he would have been paying attention and given him a little help on rep two instead of waiting until bench guy was asphyxiated by the bar...

Triceps should be smoked.

I have been known to dig food out mid meeting and chow down like IDGAF...Which i don't. Somebody said something once and I just said I can't let my blood sugar get too low.... like I'm diabetic or something

That press work will have you at bw soon.

Did you find a phone box before saving him?

I was asked to spot a full clean last night. Was pretty simple.


I just told them to fuk off. I aint taking risks for no one.

I hope, but its unlikely I get that light. I'm going back to eating a SMALL surplus eventually and don't plan to see 185 or so.
I wish I would have got a pic it was comedy, it's burned into my brain though. I'll trust my slingshot for a spot before most people at the gym(s) I train at.

Strong OHP Tim, good reps at 160! Tons of weighted dips in there to trash those tris. You saved a life today...take a bow

Meh, an added rep would have been nice. Tried to get 5 on the first set but it stopped about 2/3 up...

Lol, I think I saved some plates from being reloaded, bench guy didn't have collars on and was looking like he wanted to dump some plates in a hurry

[mirroroferised]

Nice work today on the pressing. Pretty scary stuff with that benching story too. Always glad I have my safeties here.

[Plateauplower]

Nice work today on the pressing. Pretty scary stuff with that benching story too. Always glad I have my safeties here.

Yea spotters need to pay attention. I usually prefer to just go it alone, even without safeties I know I can dump the bar if needed and would prefer that over a really bad spotter.

Friday 8/12/16
195

Lost power yesterday afternoon, it didn't come back on until late (early today I guess) Needed to get the generator out and do all kinds of stuff. So not much sleep. Took the day off work today. Might hit the gym later today or tomorrow and try to work off the celebratory ice cream binge....which I'm blaming on bacon .

585 walk out, I think I'm an inch shorter now...


65 min / 29 sets (including walkouts)

Put in some work. The plan was 335 4x8 but I kind of lost interest in that. Next time maybe. I just kind of messed around with a variety of weights on squats, getting in some reps.

Squats
135x5
225x5
315x5
335x8
335x8
365x5
455 - 30 seconds walkout
545 - 30 seconds walkout
585 - 30 seconds baby step out (that had to tax CNS via spinal compression )
405x1

SS with

Nuetral grip last Pulldowns
160x10
180x10
200x8
200x8
200x8
-------------
RDLs
225x10
275x8
295x8
295x8

SS with

Wide grip cable rows
160x10
160x10
180x10
180x10
200x8
--------------
BB curls
85x10
85x10
85x8
85x8
85x8

-------------------
M1 12:30pm
Chkn Sam on pro fiber
475 cals / 75g pro / 11g fat

M2 2:30pm (900c/126p/28f)
Burger on 35c veg
425 cals / 51g pro / 17g fat

M3 5:00pm (2400c/166p/68f)
pizza - full but not stuffed
1500 cals / 40 pro / 60 fat (guessing)

M4 7:00pm (2700c/216p/73f)
Whey & casein
300 cals / 50g pro / 5g fat

Gonna be heavy tomorrow.

[Plateauplower]

8/13/16
197.8 lbs - pizza gainz

Not sure what the plan is today. Woke up way too early today, so likely a nap at some point. Another rainy day.


Bonus Boredom Benching
135x10
185x8
225x6
275x2
275x6 SS
275x6 SS
275x5 SS
275x5 SS
275x5 SS


KB Rows (big handles, no knurl = grip work)
100x12
100x10

BB BORs strict
135x10
185x8
185x8
185x8
135x12
135x12

M1 8:30am
Eggs on pro fiber toast mozz
500 cals / 65g pro / 18g fat

M2 10:30am (750c/112p/20f)
Iced coffee & vanilla whey
250 cals / 48g pro / 2g fat

M3 2:15pm (1200c/163p/37f)
Burger on 35 cal veg
450 cals / 51g pro /17g fat

M4 5:30pm (2050/235p/68f)
Chkn b on pro fiber, cheese Brussels sprouts butter
850 cals /72g pro / 31g fat

M5 8 (2400c/235p/68f)
1 beer / popcorn
350 cals

[Hammerhagen]

Nice squats, 8 rep sets at 335 and those walks outs

That 585 was bending the bar pretty good that's some serious strength! and damn you had those safeties low. I would of had those safeties nice and high in case of collapse

[raynerd]

Bejeebus! That is one f'n heavy walkout, props for not dying
The most I have ever walked out was 4pps lol. Awesome 335x8 sets, 365x5 then 4pps single. How did 405 feel after those massive walkouts? Had to make it feel pretty good no?
Awesome session!

[Jtbny]

Ya that was just an awesome squat session. Real strong work! You've come along way, Tim.

[Plateauplower]

Nice squats, 8 rep sets at 335 and those walks outs

That 585 was bending the bar pretty good that's some serious strength! and damn you had those safeties low. I would of had those safeties nice and high in case of collapse

335 is my new 315. I can work it for good clean controlled reps. Walkouts are kind of fun, hard to believe people squat way more than 585. It felt pretty heavy.

Bejeebus! That is one f'n heavy walkout, props for not dying
The most I have ever walked out was 4pps lol. Awesome 335x8 sets, 365x5 then 4pps single. How did 405 feel after those massive walkouts? Had to make it feel pretty good no?
Awesome session!

It was good work. 585 was heavy made 405 feel light but it was still a hard rep.

Ya that was just an awesome squat session. Real strong work! You've come along way, Tim.

Making progress. Squats are feeling good. Hoping I can keep plugging away. It would be great to add 40lbs this year. I'm just going to keep grinding and building those rep sets.

[doughnutgut]

40lb increase would be more than great.


Bar bending walkout monster. Great how different the mind makes a usually truck sized normal squatting weight change to a toothpick with spaghetti hoops on the end.




For a few seconds.

[mirroroferised]

That was a hell of a walkout Tim! Nice work

[Plateauplower]

40lb increase would be more than great.

Bar bending walkout monster. Great how different the mind makes a usually truck sized normal squatting weight change to a toothpick with spaghetti hoops on the end.

For a few seconds.

40lbs would be more than great and might be optimistic. I figure I'm already up 10 though and if I ever start a surplus again I should see some faster progress.

The CNS is weird it made 405 feel lighter on my back holding the weight, but it still was not any lighter feeling coming up.

I got sucked into Olympics yesterday watching Olympic lifting. That was pretty amazing. watched men's and women's I think 85 an 65 kilo. Had to keep using a calculator then would be mind blown .

That was a hell of a walkout Tim! Nice work

Thanks, be a whole lot cooler if I could squat it

[Plateauplower]

Sunday 8/14/16

196.2 lbs

Likely get the kiddos outside today for some kind of adventure/exercise. We didn't do much yesterday because it was rainy then hot and humid. Kind of arts and crafts day. Wife and I got sucked into Olympic lifting then gymnastics. The lifting blew my mind. These guys were looking DYEL and snatching and cleaning wheights I deadlift. The guys that did the rings looked bigger/stronger, guessing just leaner. But the Olympic lifters were not big by any stretch, some had pretty well developed legs, but you would not know they could do that chit. To be able to seemingly effortlessly get mid 300s to low 400s overhead was amazing. The lady from N. Korea that won the women's class won on her first attempt, but missed beating the Olympic record by a kilo. Pretty neat stuff.

Battle rope, wall ball, jump rope, picnic table jumps/ randomness Xfat.

2 mi hike with weighted pack (waters etc) & son on my shoulders for about half of it.



Wife did her session after all this stuff since the kids were inside with me and she could get through it without interruptions. I decided to put her squats in here since her 155 set was a little high, so she reset and will bump back up 5lbs Tuesday.
Squats were:
95x8
115x6
135x5
135x5
135x5
135x5 (vid)
115x8
115x8

Then bench, rows etc



M1 10:30am
Iced coffee whey
250 cals / 50g pro / 3g fat

M2 12:30 pm (800c/130p/19f)
7oz chkn b on pro fiber, spinach, onion, tomato, jalapeños , cheese / little cantaloupe
550 cals / 70g pro / 16g fat

M3 3:00pm (1350c/181p/36f)
8oz burger on 35c onion tomato /watermelon
550 cals / 51g pro / 17g fat

M4 5:30pm (1850c/249p/53f)
9oz grilled salmon (12 raw) / 9oz roasted Brussels
500 cals / 68g pro / 17g fat

M5 7:00pm (2300c/269p/79f)
2 slice Flax toast with 32g natty pb on one coconut oil cinnamon & stevia one
450 cals / 20g pro / 26g fat

[doughnutgut]

Mate. Them olly lifters are (unaturally) strong.

I watched it also. The Ukrainian with the side stomp in the jerk was amazing.

[Plateauplower]

Mate. Them olly lifters are (unaturally) strong.

I watched it also. The Ukrainian with the side stomp in the jerk was amazing.

I have no doubt that they are both naturally gifted and unnaturally supplemented. Kind why I find it amusing when they were all over Russia for doping, like every other country doesn't. They still didn't look like they should be able to do that . That guy was crazy strong.

I realize technique is important blah, blah, blah. You still have to get the weight overhead. Only a couple of them looked like they had ever picked up a weight, yet throwing those kilos overhead. Pretty cool to see.

What was up with the guy (Cuba?) failing every lift and looking like he had somewhere else he would rather be. Jeez he didn't even attempt to get the weight in the rack position for 2 of them...just looked like he was defeated before even coming out. Sure made those 365lb deadlifts look easy though. Bar just flew up and he just dropped it and waved.

I also didn't realize there were so many rules like keeping the elbows from moving, or not dropping down to press twice. The one dude that had the bar on his neck too long and almost passed out was an eye opener. Wouldn't want to fall over backwards unconscious with 400lbs on me

[doughnutgut]

It blew my mind watching them warm up on you tube the other day.

I watched them ladies at 60/63 kilo snatching 110kilo and first person to stand on the platform looked like a dude.

Yeah. Must admit. On the old liquid protein or not. Hours a day and years of work still needed.

Also crazy that they are hook grip with thumb under 2 fingers to get that weight onto the shoulders.

Nuts.

[Plateauplower]

It blew my mind watching them warm up on you tube the other day.

I watched them ladies at 60/63 kilo snatching 110kilo and first person to stand on the platform looked like a dude.

Yeah. Must admit. On the old liquid protein or not. Hours a day and years of work still needed.

Also crazy that they are hook grip with thumb under 2 fingers to get that weight onto the shoulders.

Nuts.

Yea they were talking about some of them starting Oly lifting when they were 5 so likely at least 15-20 years of technique building.

Yea I noticed that too. I tried hook grip on DLs once, I thought my thumbs were going to explode from the pressure. Obviously something you need to build a tolerance for. Judges almost got a bar tossed on them during the women's event. The lady ran right off the platform thought a judge was going to get clobbered . Good stuff though. Almost made me want to go out and try it....I did some benching instead .

[raynerd]

She beast really cleaned up that squat depth! Beauty work!

[Plateauplower]

She beast really cleaned up that squat depth! Beauty work!

That she did. I think she's strong enough to do the same at 155, but she decided to drop back and work back up. No rush.

My waterfall pic is no match to the one you posted a while ago...That's the biggest waterfall around me, pretty sure it's man made. Lame living in the flatlands .

[Plateauplower]

Monday 8/15/16
195.6 lbs

Weight today is the same as the weekly average last week. Down about 1.5lbs from previous week. Chest, shoulders, triceps today.

Woke up pretty early but had a nice afternoon nap yesterday. Already prepped 6lbs of lean roasts and tossed that into the crockpot with jalapeños, onions, garlic and seasonings to make some shredded Italian beef like stuff. Need to work on eating the meat in the deep freeze. I still have venison left from last year and archery season starts 10/1. Every time I go to the store and find cuts I like cheap or clearanced out I buy it (all of it ) can't help it .


5:05-6:10am / 65 Min / 36 sets

Decent session, didn't gain any ground on Bench, but didn't lose much either. Changed the order of some things pushing shoulder press back after CGBP, so I knocked my heavy set down and got more reps. I'm eating less and getting lighter, if I can hold strength, then maybe make another 10lb jump on my lifts when I increase calories again that would be great. I would be just fine living like that actually. Eat for a month, diet for 3 weeks repeat if I can get my lifts to increase and stay relatively lean. Did some machine fluff today at the end since DB laterals were irritating my elbows and the machines are kind of fun for a change, certainly less taxing.

Bench press
135x10
205x5
245x3
265x5
265x4
265x4
275x2 (-1)
275x1.5 (-.5 low pin racked)
295x3 SS
295x3 SS
225x6 (+1)
-------------
Close Grip Bench Press (CGBP)
135x10
155x8
185x6
185x6
185x6 (+1)
-------------
DB Shoulder Press
50sX10
60sX8
60sX8
60sX8
60sX8
--------------
Dips
BWx10
BWx10
BWx10
BWx10
BWx10

Tri set With

LF Lateral Raise Mach
65x12
65x12
80x12
80x12

Tri Set with

LF Rear Lateral
100x12
115x12
115x12
115x12
------------
DB Hex Press
40sX12
40sX12
-------------

M1 7:00am
12/2 HB Eggs, purple onion, tomato, Cajun seasoning, multis fishiol/ Xtend Intra
450 Cals / 60g pro / 13g fat

M2 10:00am (900c/111p/30f)
Burger on 35c with veg
450 cals / 51g pro / 17g fat

M3 2:30pm (1350c/179p/42f)
7oz chkn B on flax wrap with veg
450 cals / 68g pro / 12g fat

M4 5:15pm (1950c/258p/57f)
9oz grilled salmon on 2.5oz pro fiber bread, spinach, onion, tomato/9 oz roasted sprouts salt & pepper
600 cals / 79g pro / 15g fat

M5 6:30pm (2100c/260p/69f)
15g walnuts / bite of ice cream
150 cals / 2g pro / 12g fat

[mirroroferised]

lol I do the same at the store. I just loaded up on pork chops and chicken yesterday and could barely fit them in the freezer. Drives my wife crazy

[raynerd]

Beauty pressing, jelli of those 265 sets. Big CGBP volume and SS work, that should help drive the bench forward!

[Plateauplower]

lol I do the same at the store. I just loaded up on pork chops and chicken yesterday and could barely fit them in the freezer. Drives my wife crazy

I know one of the roasts was use or freeze by March it keeps just fine though. The deer I have let is from last November and won't even have freezer burn because we double wrap in plastic and freezer paper. One of the stores is having boneless skinless chicken thighs for 1.29/lb on Wed. Will have to pick up a few lbs I'm sure . We found blueberries for .99 per pint I bought cases upon cases. Ziplock bags and frozen. My wife just loves it when I stop by real quick in the mid of the day and drop off a truck load of meat or fruit that needs to find a home

Beauty pressing, jelli of those 265 sets. Big CGBP volume and SS work, that should help drive the bench forward!

265 seemed harder today. I benched Saturday though so that could be it. I'm going to try to cling onto these numbers as best I can until I raise calories again, but I doubt I'll be advancing anything until then.

[Hammerhagen]

Nice heavy pressing Tim for being back on a deficit you are keeping the intensity high. Looking good-hope you can cling on those numbers

[doughnutgut]

I bulk buy proats when i see it on offer

Got some out of date next day salmon about a year ago for what was £8 a skinned boned headless down to £1.

Cleared the whole shelf.

Chicken breast removed from carcas as you wait is £5.20 per kilo. If i buy in 10kilo bulk from butchers. I get it for £34.

Just bought a plastic carrier bag full this weekend. Freezer never has room for rubbish food. lol.

[Plateauplower]

Nice heavy pressing Tim for being back on a deficit you are keeping the intensity high. Looking good-hope you can cling on those numbers

Thanks. Me too! Will see how it goes.

I bulk buy proats when i see it on offer
Got some out of date next day salmon about a year ago for what was £8 a skinned boned headless down to £1.

Cleared the whole shelf.

Chicken breast removed from carcas as you wait is £5.20 per kilo. If i buy in 10kilo bulk from butchers. I get it for £34.

Just bought a plastic carrier bag full this weekend. Freezer never has room for rubbish food. lol.

Yep it can be pretty inexpensive to eat well if you find the deals. Especially on expensive meats like salmon or lean steaks like London broil. Those sound like good buys. Chkn breast here is about $2/lb, steak $5-9, salmon $4-9 normally. Always have to make room for the ice cream though .