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

[Plateauplower]

Monday 9/5/18
183.4 lbs

Decent session today, gained reps on bench, not sure if I’m going to add weight next week or not, there were a couple grinders. Squats were not good today, but Friday they were great. My lower back was tight, and my first rep on my working sets at 365 did not feel good, so I backed off to 315 and did some sets. By the third set or so I started getting into the groove and feeling good with them (back loosened up) but I decided to just save the high intensity for next week. My legs were sore from volume sets until yesterday.

Need to stay on track with my intake and keep my hands outa the Halloween candy, I didn’t realize Twix bars were so calorie dense . I didn’t look until after I hogged a bunch of those suckers down yesterday...

5:10-6:25am / 85 min /42 sets

BB bench
135x10
185x5
225x5
245x5
245x5
245x5
245x4
245x4

SS with

Cable Rows
190x10
210x8
230x8
250x6
250x6
250x6
Xxxxxxxxxxxxxxxxx

Squats
135x5
225x5
315x5
365x1
315x5
315x5
315x5
Xxxxxxxxxxxxxxxxxx

Dips
BW+45 X 8
BW+45 X 8
BW+45 X 8
BW+45 X 8
BW+45 X 8

SS with

DB upright rows
35sX12
40sX12
45sx10
Xxxxxxxxxxxxxxxxx

Facepulls
60x15
70x15
70x15
70x15

SS with

Triceps PD
120x10
130x10
140x10
150x10
Xxxxxxxxxxxxxxxxxxxx

M1 7:30am
6oz chkn b on flax wrap 45g sugar free bbq & lettuce
400 cals / 60g pro / 10g fat

M2 10:15am (975c/112p/34f)
6oz 90/10 burger on Ezekiel, 1oz mozzarella 1 can green beans
575 cals / 52 pro / 24g fat

Nap, then 3 mi walk with the dog.

M3 1:45pm (1400c/164p/51f)
6oz pork loin with 45g sugar Free bbq over 10oz bro-collie
425 cals / 52g pro / 17g fat

M4 4:45pm (2250c/244p/90f)
10oz fatty salmon, 27oz riced cauliflower & 5oz onion
850 cals / 80g pro / 39g fat

On that Vacation time, so decided to go take a jujitsu class at the other location 7-9pm. I like my park district facility better, but it was worth the drive. Got a good amount of Randori or freestyle wrestling in, and did well until I ran outa steam. Not in shape for 15-20 minutes of wrestling that’s for sure. Pretty much”won” every time between taps and pins where people couldn’t get out, except a few with the black belt teaching the class but it was less to do with skill in jujitsu and more just knowing how to wrestle and being physically stronger than everyone.

M5 10:00pm (2900/275p/104f)
2 slices sprouted grain toast, 226g LF cottage cheese with cinnamon / Pb pretzels later woke up starving
650 cals / 31g pro / 14g fat

[Plateauplower]

Tuesday 11/6/18
181.6 lbs (later than normal)

Got decent sleep, feel battered and bruised today. I had one Really bad leg sweep where I bashed my shin pretty hard so I’ll have a big bruise there and on the outside of my quad that I’m not sure what happened there. My wrist scars got ripped off despite being taped up and they are nasty looking this morning.

It’s going to be another rainy nasty day, but my wife and I are going to hang out and do something. I’ll probably pack for my trip too. Jujitsu for the kids and I tonight. Might sneak a cardio session in today at some point to help loosen me up some.

M1 10:30am
6oz chkn b flax wrap, lettuce bbq
400 cals / 60g pro / 10g fat

M2 1:00pm (1100c/124p/36f)
Chkn burger on sprouted grain, goldfish crackers
700 cals / 64g pro / 26g fat

M3 6:00pm (2050c/200p/91f)
12oz fatty salmon, green beans, spaghetti squash with pesto
950 cals / 76g pro / 55g fat

7:30-9pm
Jujitsu - mostly drilling techniques very small class so got a lot of instruction on minor details and variations of Yawara.

M4 10pm (2600c/250p/100f)
4 sprouted grain toast 226g cottage cheese, bite of chkn
550 cals / 50g pro / 9g fat

[shesprints]

For some reason your thread dropped off my subscription list... I thought something was funny. I know what you mean about bruises. I don't even know where half of mine come from, but that' sbecause we do so much live rolling in my BJJ classes. I definitely have constantly bruised shins and often arms, from gi grips.

I'm getting such a kick out of hearing how well your daughter's doing in jujitsu! That's awesome yo, and you seem like such an encouraging dad.

Man, if you're going to eat Halloween candy... twix? lol smh. Those never did it for me, something about how cloying the caramel is and how dry the cookie part is. I was always one to go for the standard Hershey's with almonds and the little kit kats. Kit kat > twix.

I hope you have a good vacation. You've been working really hard so you deserve the time off.

[Plateauplower]

For some reason your thread dropped off my subscription list... I thought something was funny. I know what you mean about bruises. I don't even know where half of mine come from, but that' sbecause we do so much live rolling in my BJJ classes. I definitely have constantly bruised shins and often arms, from gi grips.

I'm getting such a kick out of hearing how well your daughter's doing in jujitsu! That's awesome yo, and you seem like such an encouraging dad.

Man, if you're going to eat Halloween candy... twix? lol smh. Those never did it for me, something about how cloying the caramel is and how dry the cookie part is. I was always one to go for the standard Hershey's with almonds and the little kit kats. Kit kat > twix.

I hope you have a good vacation. You've been working really hard so you deserve the time off.

Sorry I haven't stopped by your journal either. Havnt been on here much except to log workouts & foods. Staying busy on vacation (napping counts ). Yea we don’t wrestle nearly as much as you guys do, so I feel it the next day evertime. I feel really beat up today, lots of bruises especially under my arms etc.

Both my kids are doing well but my daughter is just on another level. Tonight their entire class was on sumo. They had to follow the sumo rules (which I had no idea about) and work to throw the other person out of the circle only using the belt for holding onto. My daughter dominated it once again even with kids twice her size. She’s just got natural balance and movement. Bigger kids would be driving her back (she’s 48 lbs, turns 7 on the 10th) and she would just spin around and whip them out of the circle. My son being younger didn’t get that concept as well and would try to use brute force. It was a fun class to watch, I learned a lot about the sport of sumo.

Lol yea I like about all of the candy but I’m not so good with moderation so pretty much gotta leave it alone . I like kit kats too, but my wife had dibs on those and Reece’s Pb cups. Don’t want to interfere with her chocolate this week .

Vacation has been okay so far. The weather has sucked, but it’s supposed to get better tomorrow and I’ve been able to catch up on sleep and get some indoor projects done. Planning to drive down to see my parents for a few days tomorrow after I lift and get my truck loaded up.

[Payton1221]

Pretty much”won” every time between taps and pins where people couldn’t get out, except a few with the black belt teaching the class but it was less to do with skill in jujitsu and more just knowing how to wrestle and being physically stronger than everyone.

That's great. Not sure about your conclusion, but either higher skill or physically stronger are worth bragging about

[Plateauplower]

That's great. Not sure about your conclusion, but either higher skill or physically stronger are worth bragging about

Yea it’s fun to be a white belt and pretty much just dominate in matches, but I’m expending a lot of energy to do it. Once I get better with technique and don’t have to rely as much on strength it will be better. The jujitsu techniques, when done correctly, are or should be almost effortless. It’s like the entire point is to conserve energy and use the opponents energy against them. It’s really amazing when techniques are applied correctly how easy and smooth it is to make the opponent do what you want. The black belt instructor caught me in a few where I wasn’t going anywhere and he could have easily broken my joints (shoulder, elbow locks). Getting more comfortable going to my back now, but still avoid staying there very long (engrained from wrestling). I’m enjoying learning it, the little things make a huge difference in effectiveness. The physics of it just blows my mind.

Wednesday 11/7/18
184.4
Heavier today from carbs and water late last night. Didn’t sleep enough, going to hit the gym get loaded up and head to my parents today. Might snag a nap before I go if I can. I’ll see how today goes, not planning to go full throttle today, I’m still pretty stiff from Monday jujitsu. Hard mats at the commercial school.

5:20-6:50am / 90 min / 37 sets

Okay session, I didn’t kill myself but put some decent work in. Deads surprised me because they felt okay despite my back being kind of stiff. I think my form was just really on point, I didn’t push too hard on them though. Will probably grab a shower load up and make the drive.

Landmine shoulder press (PWO)
35x10
60x10
70x10
70x8
70x8

SS with

Pull-ups
BWx15
BWx15
BWx15
BWx15
BWx15
Xxxxxxxxxxxxxxxxxxxxx

DB bench
65sX8
80sX8
100sx7
100sX6
100sX5

SS with

Leg press (PWO)
360x10
450x10
500x10
500x10
Xxxxxxxxxxxxxxxxxxx

Deadlift
135x5
225x5
315x5
365x5
405x5
455x1
455x1

SS with

DB Hammer curls
35sX10
40sX10
45sX8
50sX8
50sx8
Xxxxxxxxxxxxxxxxx

EZ Skull Crushers
95x10
95x10
95x10

SS with

DB rear laterals
20sX20
20sx20
20sx15
Xxxxxxxxxxxxxxxxxxxxxx

M1 8:00
6oz chkn b flax wrap, lettuce bbq
400 cals / 60g pro / 10g fat

M2 12:00pm (1100c/132p/35f)
7oz chkn b on sprouted grain almonds
700 cals / 72g pro / 25g fat

M3 3:30pm (1750c/176p/63f)
4 eggs, 4 slices sprouted grain toast, 1oz mozzarella
650 cals / 44g pro / 28g fat

M4 7pm (2600c/225p/93f)
Venison chili w/cheese etc
850 cals / 49p / 30

11/8/18

M1 3:30am
Toast Pb cottage cheese
800 cals / 56g pro / 21f

M2 8am (1200c/101p/38f)
Protein shake & protein cookie
400 cals / 45g pro / 17g fat

M3 1:00pm (1800c/161p/53f)
Chkn b, Brussels sprouts, potatoes etc
600 cals / 60g pro / 15g fat

M4/5 4&6:30pm (3000c/235p/113f)
Beef flax wrap cheese, tortilla chips salsa, couple slices of pizza
1200 cals / 74g pro / 60g fat

[Payton1221]

Landmine shoulder press (PWO)
35x10
60x10
70x10
70x8
70x8

Is the bar resting in the corner on the floor or is it elevated somewhat (and if so, by how much)? This is one that I might be interested in including in my shoulder workouts, but I'm not sure how to set it up.

[Plateauplower]

Is the bar resting in the corner on the floor or is it elevated somewhat (and if so, by how much)? This is one that I might be interested in including in my shoulder workouts, but I'm not sure how to set it up.

The gym has a Landmine apparatus, but I don’t use it because it’s on the opposite side of the gym attached to the big CrossFit contraption. I just stick the bar in the inside corner of a squat rack and press from the sleeve. It’s stays put just fine. You can use any inside corner pretty much. I thought you had a Landmine that you were using for the Tbar Rows . If so just use that.

[Plateauplower]

Friday 11/9/18
182.4 lbs (later than normal, but surprisingly light)

Decent session today, came back yesterday from hunting in time to catch the last half of kids class and made it to my class. Need to unpack today.

Didn’t push too hard today so I can get a little extra recovery in. Didn’t feel like volume squats so hit some intensity since I kinda did volume on Monday instead of intensity.

8:50-10:20am / 90min / 41 sets

BB bench
135x10
185x8
225x7
225x7
225x6
225x5

SS with

BB Rows
135x10
185x8
225x8
245x6
245x6
245x6
Xxxxxxxxxxxxxxxx

Squats
135x8
225x8
275x8
335x5
365x5
385x1
315x5

SS with

Precore lat pulldown
190x8
220x8
240x8
240x8
240x8
240x8
Xxxxxxxxxxxxxxxxx
Dips
BWx15
BWx15
BWx15
BWx15
BWx15

SS with

Fat grip ez Curls
75x10
75x10
85x10
85x10
85x6
Xxxxxxxxxxxxxxxx
Face pulls
60x15
60x15
60x15

Cable pushdowns
120x10
130x10
140x10
Xxxxxxxxxxxxxxxxxxxxx

M1 10:45am
6oz chkn b flax wrap bbq
400 cals / 60g pro /10g fat

M2 1:45pm (1000c/134p/35f)
9oz London broil, 10oz bro-collie
600 cals / 74g pro / 25g fat

M3 5:15pm (1900c/214p/81f)
12oz fatty salmon, 21oz riced cauliflower with garlic
900 cals / 80g pro / 46g fat

M4 8pm (2450c/232p/126f)
3oz mixed nuts
550 cals / 18p / 45g fat

[Payton1221]

I thought you had a Landmine that you were using for the Tbar Rows . If so just use that.

I do but I was questioning if the bar was placed on the floor (in the corner like mine currently does) or if it rests in the corner but elevated several feet above the floor.

[Plateauplower]

I do but I was questioning if the bar was placed on the floor (in the corner like mine currently does) or if it rests in the corner but elevated several feet above the floor.

Oh, yea just on the floor. It’s kind of an arcing motion and seems more shoulder friendly for me than vertical pressing with regular OHP. Give it a try!

Saturday 11/10/18
181.8 lbs

It’s my daughter’s birthday today, she’s so excited I’m surprised she’s not up already. Jujitsu for the kids and I today. My daughter has another birthday party to go to after jujitsu and then maybe we will go out for lunch after my jujitsu. She wants to go to our favorite breakfast place so I’m hoping I can convince her to do that tomorrow at breakfast instead, when we aren’t as busy . Might run to Sam’s club early for their big member appreciation sale. I woke up stupid early and was able to order tires on sale online which saved about $160 for the set which is nice, they were out of stock quickly last time they had a similar sale.

M1 7:30am
340g LF cottage cheese, 4 sprouted grain toast
525 cals / 51g pro / 7g fat

M2 9:30 (875c/63p/37f)
2oz mixed nuts
350 cals /12g pro / 30g ft

M3 2:15pm (1800c/110p/90f)
Breakfast out Denver omelet and hash browns (estimate)
925 cals / 47g pro / 53f

M4 5:30pm (3000c/180p/125f)
Chkn b flax wrap then cake & ice cream etc
1200 cals / 70g pro / 35f

[Plateauplower]

Sunday 11/11/18
185ish

I promised my son last weekend that we would go to the “chip restaurant” this weekend but since my daughter chose mid afternoon breakfast at the “pancake restaurant” for her birthday meal so I think we are going to go to our favorite Mexican Restaurant today. I’ll need to get back on track with m6 intake after vacation probably run lower cals until thanksgiving but I’ll take it by feel. Like how I’m looking right now, definitely adding muscle back on, just need to keep fat gains minimal. Not sure what the other plans are for the day. Need to winterize the yard and move some totes around putting Halloween away and getting Christmas stuff out, but it’s cold and I’m feeling like being lazy today
I should get some activity in, jujitsu was very low activity yesterday mostly mental training I guess you could call it although there was some escaping from being held down with sticks etc. it was more of a “fun day” kinda class no drilling etc.

M1 11am-12pm
Taco dinner, part of daughter’s burrito chips, etc
3500 cals / 100p / 80f ? No idea. Big meal.

[Plateauplower]

Monday 11/12/18 (If you love freedom, thank a veteran!)
189.0lbs

Very heavy today, worst case scenario for scale weight, bloated to the max from the weekend. Surprised my belt still fit in the same hole, but way less vascular today. I’ll pull calories back down now for a bit and re-calibrate. Decent session, lost reps on bench but was doing them extra slow so bit a big deal. Everything was decent considering I felt like a big sloth.

BB bench
135x10
185x5
225x5
245x4
245x4
245x4
245x4
245x4

SS with

Cable Rows
190x10
210x8
230x8
250x6
250x6
250x6
Xxxxxxxxxxxxxxxxxx
Squats
135x5
225x5
275x5
315x5
365x5
365x5
365x5
385x1 (short pause)

SS with

DB Hammer curls
40sX10
45sX10
50sX8
50sX8
50sX8
Xxxxxxxxxxxxxxxxxx

Dips
BWx8
BW+45 X 8
BW+45 X 8
BW+45 X 8
BW+45 X 8
BW+45 X 8

SS with

DB upright rows
35sX12
40sX12
45sX10
45sX10
Xxxxxxxxxxxxxxxxxx
Facepulls
60x20
70x15
70x15

Triceps push down
120x10
130x10
140x10
Xxxxxxxxxxxxxxxxxxxxxxxx

M1 10:15am
6oz chkn b flax wrap bbq
400 cals / 60g pro / 10g fat

M2 1:30pm (1000c/111p/41f)
8oz fatty salmon, 2 cans green beans
600 cals / 51g pro / 31g fat

M3 5:00pm (1450c/188p/49f)
12oz tilapia 20oz riced cauliflower
450 cals / 77g pro / 8g fat

M3 7:15pm (1950c/226p/68f)
226g LF cottage cheese, 2 slices sprouted grain toast, mixed nuts
500 cals / 38g pro / 19g fat

[shesprints]

Sunday 11/11/18
185ish

I promised my son last weekend that we would go to the “chip restaurant” this weekend but since my daughter chose mid afternoon breakfast at the “pancake restaurant” for her birthday meal so I think we are going to go to our favorite Mexican Restaurant today. I’ll need to get back on track with m6 intake after vacation probably run lower cals until thanksgiving but I’ll take it by feel. Like how I’m looking right now, definitely adding muscle back on, just need to keep fat gains minimal. Not sure what the other plans are for the day. Need to winterize the yard and move some totes around putting Halloween away and getting Christmas stuff out, but it’s cold and I’m feeling like being lazy today
I should get some activity in, jujitsu was very low activity yesterday mostly mental training I guess you could call it although there was some escaping from being held down with sticks etc. it was more of a “fun day” kinda class no drilling etc.

M1 11am-12pm
Taco dinner, part of daughter’s burrito chips, etc
3500 cals / 100p / 80f ? No idea. Big meal.

Held down with sticks???? We never do that in BJJ, tell you that. Getting held down by 270-pound former football players, yes. Sticks, no. I'm always curious to hear about the differences between traditional and Brazilian jiu jitsu.

Sounds like you had a fun weekend but yeah, water weight can come on fast. I hate that fuzzy feeling when being well-fed tips over into being overfed. It's like 'dammit body, use these calories' but your body is like 'no we're working on processing all this food help.' I hope you at least enjoyed it--and I'm sure your daughter had a great bday.

Fun fact, I can't stand canned green beans but my girlfriend loves them. Apparently they're like a huge thing for a lot of people.

[Plateauplower]

Held down with sticks???? We never do that in BJJ, tell you that. Getting held down by 270-pound former football players, yes. Sticks, no. I'm always curious to hear about the differences between traditional and Brazilian jiu jitsu.

Sounds like you had a fun weekend but yeah, water weight can come on fast. I hate that fuzzy feeling when being well-fed tips over into being overfed. It's like 'dammit body, use these calories' but your body is like 'no we're working on processing all this food help.' I hope you at least enjoyed it--and I'm sure your daughter had a great bday.

Fun fact, I can't stand canned green beans but my girlfriend loves them. Apparently they're like a huge thing for a lot of people.

Lol yea it was a weird class session . Samurai practiced jujitsu for hand to hand combat. When they were captured by enemies, they would hold them down with poles so the people holding them down wouldn’t need to get close enough to them to get grabbed and their joints broken etc. So we had to escape from people holding us down on the mat with poles across the neck and legs. Then escape with poles trapping your neck while standing (that one was easy since my neck and head are about the same size ). Then we broke chopsticks with a piece of paper (srs). I wasn’t able to do it, but some people could, my Sensei broke a chop stick with a folded in half napkin. I don’t get it, but it was real and the chopstick wasn’t pre broke (passed around and no fingers touched it, just a paper towel broke the chopstick with karate chop action). I would have rather just drilled honestly, but it was something different. The main point I guess is people work harder to escape being trapped with poles than they do trying to break chopsticks with printer paper, due to primal brain wiring and being trapped bringing on more intense effort. Would also be a pretty neat party trick I guess because I hacked at one for a long time and it never broke.

Yea way bloated today, I was stuffed yesterday from an absolute pig out at our Mexican restaurant. It was good for squats . I’ll dial it back down now. Daughter had a great birthday, can’t believe she’s already 7 it’s insane.

I just started eating green beans. They had cases of them on sale at Sam’s club. I like canned green beans more than fresh, but they are just another low calorie food source for adding some bulk to a meal. Pretty good with some seasonings.

[Plateauplower]

Tuesday 11/13/18
187.8 Lbs (yikes)

First day back to work today after vacation so came in early and will be staying a little later to get caught up. Jujitsu tonight. Hopefully over the next week or two I can shake of the vacation weight. Doesn't really matter still have abs, but I am planning to keep them .

M1 7:30am
3 eggs, 4oz turkey sausage crumbles
430 cals / 44g pro / 29g fat

M2 11:00am (825c/89p/45f)
5oz spicy grilled chkn thighs, 10oz bro-collie, 45g sugar free bbq
395 cals / 45g pro /16g fat

M3 5:30pm (1325c/149p/62f)
6oz London broil, 21oz riced cauliflower, 3oz lettuce, 150g hot salsa
550 cals / 60g pro / 17g fat

*Jujitsu 7:30-9pm
Drilled Yawara and throws with a female black belt. She was helpful, picked up a lot of good tips for wrist and elbow locks.

M4 9:30pm (1825c/225p/74f)
8oz chkn b flax wrap sugar free bbq 30g
500 cals / 76g pro / 12g fat

[Plateauplower]

Wednesday 11/14/18
184.0 Lbs (Finally dropped back below 185)

I somehow managed to shag my a$$ out of bed early despite Jujitsu last night. Session was decent considering I've been running sub 2000 cals/day the last couple days. I was moving slower than normal and didn't get everything in that I normally do, but what I got done was decent quality and I managed to gain some ground on a few things. My left knee is really sore from Jujitsu, I kind of banged it on the mat and twisted it a little but it didn't negatively effect the training at all, its just mostly sore to the touch.

5:10-6:25am / 75 Min / 30 Sets

Landmine Shoulder Press (PWO)
35x10
60x10
70x10
70x10 (+2)
70x10 (+2)
75x7

SS With

Pull-ups (Various Grip)
BW+35 X 8
BW+35 X 10
BW+35 X 9
BW+35 X 10
BW+35 X 10
BW+35 X 8
------------------------
Deadlift
135x5
225x5
315x5
405x5
425x5

SS With

DB Bench
65sX8
80sX8
100sX7
100sX7 (+1)
100sX6 (+1)
-------------------------
Leg Press (PWO)
360x10
450x10
540x7 (+40lbs)
540x7 (+40lbs)

SS WIth

DB Hammer Curls
35sX10
40sX10
45sX8
50sX8
---------------------------

M1 7:15am
3 eggs, 4oz turkey sausage crumbles
430 cals / 44g pro / 29g fat

M2 9:45am (825c/89p/45f)
5oz spicy grilled chkn thighs, 10oz bro-collie, 45g sugar free bbq
395 cals / 45g pro /16g fat

* Cardio Elliptical 45 min / 4.7 Mi / 675 Cals

M3 1:30pm (1375c/145p/75f)
6oz London broil flax wrap with 1.2oz avocado oil Giardiniera
550 cals / 56g pro / 30g fat

M4 5:00pm (1925c/204p/102f)
20oz riced cauliflower, 6oz ground chkn b, 1oz mozzarella
550 cals / 59g pro / 27g fat

[shesprints]

Wow, so now I guess you know what to do if you time-travel back to the samurai era and get held hostage.

Re: the chopstick trick... from what I've read, it's simply a trick, sleight-of-hand. The teacher probably used his finger hidden behind the paper and that's what truly broke the chopstick. That sort of thing is why I don't have a ton of patience for some of the martial arts mumbo jumbo and why I prefer the practicality of BJJ :P but no shade, it sounds like you are learning cool stuff.

Phew glad your weight is down. You seem to have fallen seamlessly back into your normal routine of healthy eating, which is something I try to cultivate as well. I believe habit is a hugely important force in human life. We're creatures of inertia. When we start doing things, we keep doing them. William James, founder of modern psychology, wrote about this when he discussed combatting his depression. The cool part of this is how it works in conjunction with training.

[Plateauplower]

Wow, so now I guess you know what to do if you time-travel back to the samurai era and get held hostage.

Re: the chopstick trick... from what I've read, it's simply a trick, sleight-of-hand. The teacher probably used his finger hidden behind the paper and that's what truly broke the chopstick. That sort of thing is why I don't have a ton of patience for some of the martial arts mumbo jumbo and why I prefer the practicality of BJJ :P but no shade, it sounds like you are learning cool stuff.

Phew glad your weight is down. You seem to have fallen seamlessly back into your normal routine of healthy eating, which is something I try to cultivate as well. I believe habit is a hugely important force in human life. We're creatures of inertia. When we start doing things, we keep doing them. William James, founder of modern psychology, wrote about this when he discussed combatting his depression. The cool part of this is how it works in conjunction with training.

Yea some of that stuff was just for "fun" mostly IMO, however the chopstick thing is real not sleight-of-hand. Its just physics, after you mentioned looking it up I looked it up and found an explanation about air pressure etc from a University website, although it could be done as a "magic trick" using a finger, that was not the case in this instance as a finger wouldn't be long enough to reach the chopstick based on where the paper was hitting it. I'm not into the martial arts mumbo jumbo either, but there really isn't much in Jujitsu, although there is some folklore etc associated with the Samurai era in Japan. However, a lot of it is more philosophical and many find it has relevance to this day such as "The Book of Five Rings" about the life of a Samurai swordsman that has also been sold as a "Business" book. The Jujitsu that I am in is not a sport, there is a sport side of it which is the Olympic sport of Judo, but Jujitsu is pretty much based on ending a fight quickly and efficiently usually resulting in the maiming of the opponent by breaking joints, choking them unconscious or striking with elbows and knees, gouging eyes or throat etc.

I can shake off the bloat pretty quickly, and over the last few years manipulating my intake has become a lot easier mostly as a result of tracking my food and its effect on satiation/performance. Lowering my carbs is a pretty painless way for me to be in a deficit without much hunger or performance loss (longer duration deficits obviously start to have an associated decline in performance). I agree that it gets easier over time to train and eat in away to support goals. I haven't missed a single training session that wasn't planned or resulted from illness in five years, I haven't been as consistent with diet but that was mostly by choice and focusing on strength goals over aesthetics. I think in March I will have had plainly visible abs for a year straight which is not something I have done before because it didn't seem sustainable, now its pretty much just auto pilot to eat and train in a way to maintain it.

Thursday 11/15/18
181.2 Lbs

Scale is moving now, it will likely stabilize here, but I might push it down a little further just until I start to see a decline in the gym and lean out a little more. My plan at this point is pretty much to run small surpluses and deficits to carry as much muscle as I possibly can while being lean, so bouncing around a little is the intent. Fell asleep early last night and got some good sleep. Cardio this morning and Jujitsu tonight for the kids and I.

Elliptical 45 Min / 4.7 mi / 625 cals
Cable crunches 3x25@140
stretching and stuff

M1 7:00am
3 eggs, 4oz turkey sausage crumbles
430 cals / 44g pro / 29g fat

M2 10:00am (825c/89p/45f)
5oz spicy grilled chkn thighs, 10oz bro-collie, 45g sugar free bbq
395 cals / 45g pro /16g fat

M3 2:00pm (1300c/145p/64f)
6oz beef, flax wrap, lettuce, salsa
475 cals / 56g pro / 19g fat

M4 6:15pm (2300c/230p/116f)
14 oz fatty salmon fillet, 2 cans green beans, mixed nuts earlier
1000 cals / 85g pro / 52g fat

* Jujitsu 7:30-9pm
Worked on Yawara with my Sensei’s brother. He’s a wizard too, learned a lot of what the simple stuff I’m learning now will progress into. Pretty interesting, too much to absorb. I also pulled my left hamstring/groin pretty bad doing a twisting Sutemi. I always try to do the advanced version which is like a front flip kick that could be used if someone gets you in a wrist lock, because I’m fearless or stupid . Most people do the somersault version, not me I flip and somehow managed to really pull something. It’s pretty tight but hasn’t started bruising yet, and it was almost two hours ago, so likely not a tear. I’ll play it by feel for squats tomorrow, can’t really bodyweight squat without pain right now, but maybe the strain fairy will pay me a visit tonight and heal me....I don’t like missing squats.

[Plateauplower]

Friday 11/16/18
180.2 lbs

Slept in a little since I took the day off work to go get food etc for Thanksgiving which we host every year. Hamstring / leg is in bad shape today. Getting socks on was difficult as is sitting etc. I went to the gym to do what I could but it was kind of a waste of time because I couldn’t do much. Even bench was off due to lacking leg drive and being in general discomfort. Oh well, it’ll heal I’ll probably put the TENS unit on it. I fell asleep with an ice pack under my ass and hammy last night. Probably ice it a little more today, still no bruising but it’s deep in the muscle and makes my hip feel weird too...Anyway won’t be doing too much today, maybe some cardio would help move some blood, but circulation shouldn’t be an issue there.

Everything slow TUT / MM connection
30 min / 16 sets

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

SS with precore lat pulldown
190x10
210x8
240x8
240x8
240x8
Xxxxxxxxxxxxxxxxxxxxx
Dips
BWx15
BWx15
BWx15

SS with

EZ Curls
75x10
75x10
75x10
Xxxxxxxxxxxxxxxxxxxxxx

M1 7:30
Dozen (10/2) eggs, 2oz turkey sausage
410 cals / 61g pro / 17g fat

M2 11:00pm (875c/117p/36f)
6oz beef, flax wrap, lettuce, salsa
465 cals / 56g pro / 19g fat

* 1pm
Foam rolling & some stretching
Incline treadmill 40 min / 2.5 mi / 400 cals
Bunch of arm, back and rear delt pump sets (really dry from low carbs, so veins were sticking up everywhere)

- after about 20 minutes of walking at 6-9% incline my hammy started to loosen up enough that I didn’t have to walk like Igor. I’m sure it will tighten back up, but good that I can get it to the point where I can walk normally. Still no bruising. Hip hurts as well, I must have really stretched some connective tissue too. That’s okay soon as it heals I’ll be doing kicking flips again

M3 2:45pm (1350c/168p/54f)
21oz riced cauliflower, 6oz ground chkn, 90g sugar free bbq
475 cals / 51g pro / 18g fat

M4 5:00 (2100c/220p/89f)
Burger on sprouted grain cheddar, Pb pretzels
750 cals / 52g pro / 35g fat

M5 8pm (2800)
Guinness then some toast and cottage cheese and a cookie
700 estimated

[shesprints]

Oh no! I hope you recover fast. Hamstring strains can take some time. I stupidly decided to try doing a split several months ago and it took about 3 months for my hamstring to get back to normal. In the meantime I could only do cartwheels on one side or it would pull too much but in general I was fine. Definitely impeded deadlifts as well and I had to back off on squats.

Your plan about mini-cuts seems good to me. One of the most jacked guys I've ever met IRL did things that way.

Oh, and I didn't mean to be dismissive about your instructor's trick. Skepticism can be its own form of prejudice. It's why I love Mythbusters so much.

[Plateauplower]

Oh no! I hope you recover fast. Hamstring strains can take some time. I stupidly decided to try doing a split several months ago and it took about 3 months for my hamstring to get back to normal. In the meantime I could only do cartwheels on one side or it would pull too much but in general I was fine. Definitely impeded deadlifts as well and I had to back off on squats.

Your plan about mini-cuts seems good to me. One of the most jacked guys I've ever met IRL did things that way.

Oh, and I didn't mean to be dismissive about your instructor's trick. Skepticism can be its own form of prejudice. It's why I love Mythbusters so much.

Me too on the recovery. Will definitely impede deadlifts. I had the ez curl bar on the floor for my first set today and had to do a single leg deadlift letting the strained one go up in the air to pick up the bar, after that I set it on a bench. I’ll go back to doing work as soon as I physically can even if it’s at much lighter loads. Might go walk on an incline treadmill today to put some work on it and loosen it up some.

He I’ve been kind of bouncing around up and down since July and it’s working really well. I eat just enough to see a performance increase which doesn’t add much scale weight then just coast along and when I hit 185 or so pull things back for a week or two. Just got back from shopping and scored a bunch of treats for wife/kids and 1/2 price salmon, tilapia, lean beef (they had chkn b and thighs too, but I’ve got a ton of those already in the freezer. Saved like $100 on salmon and stuff though

No I understand on the skepticism. This “trick” just likely boils down to doing it enough times to know right where the paper needs to hit the chopstick. It has no value in terms of training, last night was good though, learned a lot of the why of the things I’m doing. I pretty much just drill what I’m told to drill even though some of the stuff seems strange, seeing what it progresses into was pretty neat, the difference between just learning the body motion of a technique to making effective. Like there is an escape where you push back against opponents shoulder to gain space to lock their wrist and elbow, but in real practice it would be a strike to the nerve between the upper lip and nose. I never even knew why someone would do the flips that I was doing when I pulled my hammy until the guy showed me how they work on a wrist lock to unbind the joint lock while basically taking off the persons head with your legs coming over.

Good luck in your comp tomorrow, sounds like you are going to do well! You will likely be incredibly nervous the first match or two, but try to focus on having fun and learning more and the butterflies should go away. You will do a lot better trying to stay calm, you will have better “vision” or “feel” when a technique can be applied than if you are too amped up.

[Plateauplower]

Saturday 11/17/18
182.4 lbs

Hammy is feeling much improved compared to yesterday. Jujitsu today and I’ll probably take it easy in class to avoid straining it, but some movement will be good I think. Might go in early and foam roll it and stretch. Kids did great in their jujitsu class.

M1 11:00am
3 eggs, 4oz turkey sausage
410 cals / 44g pro / 29g fat

M2 1:45pm 1150c/94p/56f)
6oz burger, 1oz mozzarella, on sprouted bread, apple Pb pretzels
740 cals / 50g pro / 27g fat

M3 3:45pm (1800c/159p/81f)
8oz spicy chkn thighs on sprouted grain
650 cals / 65g pro / 25g fat

M4 6:00pm (2500c/210p/108f)
Burger on sprouted grain, mozzarella misc
700 cals / 51g pro / 27g fat

[Plateauplower]

Sunday 9/18/18
184.0 lbs

Not sure what the plan is today, will likely involve a nap I woke up super early. Got some cardio done and had a couple higher calorie days so time to dial it back in tighter. I’ll probably eat like a big dog on thanksgiving day, but it’ll be good food.

Cardio elliptical 45 min / 4.5 mi / 650 cals
Squats
Bar X 10 paused lol. Hammy feeling a lot better, won’t be squatting for intensity tomorrow but going to do what I can even if it’s mostly stretching the injured hammy.

M1 9:00
3 eggs, 4oz turkey sausage
430 cals / 44g pro / 29g fat

M2 12:00pm (825c/114p/36f)
12oz tilapia, can of green beans
395 cals / 70g pro / 7g fat

M3 3:15pm (1275c/166p/62f)
8oz steak burger with 1oz mozzarella
450 cals / 52g pro /26g fat

M4 5:30pm (2250c/230p/96f)
7oz spicy grilled chkn thigh flax wrap bbq lettuce, later 280g mixed berries & Pb pretzels
975 cals / 64g pro / 34g fat

[Plateauplower]

Monday 11/19/18
183.4 Lbs

Hammy is still limiting factor for almost everything (even bench and rows to an extent), but went in and did what I could anyway. Was abke toi get a few slow / paused squat reps in, I am a very quad dominant squatter anyway but the stretch was hopefully good for the hammy. Was moving a little slower than normal, but got some work done.

5:05-6:20am / 75 min / 30 sets

BB Bench
135x10
185x5
225x5
245x4
245x4
245x3
225x6
225x5

SS With

Cable Rows
190x10
210x8
210x8
230x8
230x8
230x8
---------------------------
Squats
Bar X 10
135x10
185x8
225x8

Tri Set with

Alt DB Curls
40sX10
45sX10
50sX8
50sX8

Tri Set with

Dips
BW+45 X 8
BW+45 X 8
BW+45 X 8
BW+45 X 8
--------------------------
Rear Delt Mach
70x15
80x12

Pec Deck
100x15
100x15
-----------------------

M1 7:30am
6oz chkn thigh flax wrap
475 cals / 52g pro / 22g fat

M2 10:30am (905c/126p/29f)
12oz tilapia fillets, steamer bag winter blend veg
430 cals / 74g pro / 7g fat

M3 1:30pm (1275c/165p/53f)
6oz burger 1oz mex cheese blend
370 cals / 39g pro / 24g fat

M4 4:30pm (2050c/251p/95f)
12 egg omelette (10/2) with 4oz turkey sausage, 2oz cheddar
775 cals / 86g pro /42g fat

M5 5:30pm (2400c/255p/105f)
280g mixed berries, 12g Pb powder 14g mixed nuts
350 cals / 4p / 10f

Xxxxxxxxxxxxxxxxxxxxxx
Thursday 11/20/18
183.4 lbs

Long road trip for work today about 7 HRs travel time but then off for the rest of the week. Lol nope about 9hrs travel time for 4hrs training time.

M1 9:30am
6oz 90/10 beef
270 cals /33g pro /15g fat

M2 1:30 (690c/84p/37f)
7oz chkn thighs
420 cals / 51g pro /22g fat

M3 4:30pm (1425c/146p/69f)
Burger on sprouted grain cheddar, burger pretzels little cottage cheese
735 cals / 62g pro / 32g fat

M4 (2200c/230p/95f)
12oz tilapia flax wrap, Mexican cheese lettuce, chips salsa
775 cals / 84g pro / 26g fat

M5
More foods
600 / 30 / 15

2800c/260p/110f
Lol that wasn’t what I was hoping for on a day I had 0 physical activity

[Plateauplower]

Wednesday 11/21/18
184.0

Went in and did what I could with the hammy strain. Was able to get up to 315 on squats but deads were $hit. I need to get my diet in check after tomorrow. It’s funny how perception changes over time in regard to leaness. I’m feeling fluffy despite being at a lower weight than I used to diet to. Belt still in the same notch but snug, maybe just holding some water. Yesterday should have been a low cal day, but was insatiable by the end of the day. My training feels like it has been $hitty since this hammy strain and it seems to effect my diet negatively when I feel that way. All or nothing mentality I guess...Dropped a set on everything today maybe the rest will help IDK. My left hip feels out of place from the hammy strain might try to work in that later with foam roller.

Landmine shoulder press
35x10
60x10
70x10
70x10
70x10

SS with

Pull-ups
BW+35 X 10
BW+35 X 10
BW+35 X 9
BW+35 X 10
BW+35 X 10
Xxxxxxxxxxxxxxxxxxxx
DB Bench
65sX8
80sX8
100sX7
100sX7
100sX6

SS with

Deadlift lol
135x10
225x5
225x5
275x5
Xxxxxxxxxxxxxxxxx
Squats
135x10
225x8
275x6
315x5
225x8

SS with

DB Hammer curls
35sX10
40sX10
45sX8
50sX8
Xxxxxxxxxxxxxxxxxxxxxxx

M1 8:30
6oz burger on sprouted grain
410 cals / 39p / 16f

M2 11:15 (930c/113p/40f)
10/2 eggs, 4oz turkey sausage
520 cals / 74g pro / 24g fat

* cadio incline treadmill
45 min / 3 mi / 600 cals

M3 3:45pm (1530c/184p/64f)
9oz ground chkn, 21oz riced cauliflower
600 cals / 71g pro / 24g fat

M4 5:30pm (2050c/231p/86f)
6oz burger on sprouted grain 1oz mozzarella
520 cals / 47g pro / 22g fat

[Plateauplower]

Thursday 11/22/18 - Happy Thanksgiving!
181.8

Hosting today so got up early and prepping food. Wife’s doing most of the work this year. Probably gonna be a high carb high calorie day. Gym is closed so can’t even get a pre feast burn in

M1 6:45am
10/2 eggs, 1.25oz mozzarella
400 cals / 56g pro / 18g fat

M2 1:00pm
Turkey potatoes dressing fruit ham bread gravy green beans squash then cake and ice cream lulz
10,000 cals? No idea, lots of carbs and fat. Looked freaky vascular for a bit after the cake and ice cream...then bloated and puffy

M3
Guinness or vanilla vodka and diet root beer when the kids go to bed and wife and I clean up and get Christmas stuff out for our annual day after Thanksgiving Christmas decorating. Good time though food was great everyone enjoyed it except the dog who had to spend a lot of time in his kennel because he has to climb all over everyone, zero concept of personal space

[shesprints]

Happy Thanksgiving!

Don't worry, you'll just have extra fuel for the gym tomorrow. And you can rest that hamstring. I know what you mean about "all or nothing" mentality. I think it's common among athletes, since being able to go "all" out is so important. Anyway, don't beat yourself up--squatting 315 on a busted leg is impressive af.

You're amazing and deserve the best Thanksgiving ever.

[Plateauplower]

Happy Thanksgiving!

Don't worry, you'll just have extra fuel for the gym tomorrow. And you can rest that hamstring. I know what you mean about "all or nothing" mentality. I think it's common among athletes, since being able to go "all" out is so important. Anyway, don't beat yourself up--squatting 315 on a busted leg is impressive af.

You're amazing and deserve the best Thanksgiving ever.

Thanks, Hope your Thanksgiving was great too! We had 16 people over and ate too much and have way too much good stuff leftover. Probably get to the gym later today or tomorrow before jujitsu. Decorating for Christmas today, kiddos love doing that.

Friday 11/23/18
186lbs

Meh just ended up going in and doing what I could kind of place holder session. Couldn’t do barbell Rows due to hammy, also limited me on bench. Got 3 sets of squats at 315 should be 370 but whatever apparently I don’t use much hammy for squats. Feel like a fat fuk. Got my belt into my normal notch on my 315 sets on squats but getting it in that hole almost counted as a work set. Need to get my intake back under control.

B.B. bench
135x10
185x8
225x5
225x5
225x5
225x5

SS with

Squats
135x10
225x8
275x5
315x5
315x5
315x5
Xxxxxxxxxxxxxxxxx
B.B. row
135x10
185x8 too much hamstring strain

Lat pulldown precore
190x10
210x10
230x8
240x8
240x8

SS with

Skull Crushers
85x10
95x10
95x10
95x10

Fat grip EZ Curls
75x10
85x10
85x10
85x10

Xxxxxxxxxxxxxxxxx


M1 7:30am
Misc leftovers grazing
500? / 15/ 15 (no idea)

M2 12:30 68 (1160c/83p/46f)
10oz 90/10 burger on sprouted bread 1oz mozzarella
660 cals / 68g pro / 31g fat

M3 2:30pm
Pre wo meal - cake, chocolate and pumpkin
840 cals? No idea not much protein lotta fat & carbs

M4 6:00pm (2500c/150p/96f
8oz turkey b gravy
500 cals / 65g pro / 10g fat

[Plateauplower]

Saturday 11/24/18
189.6 lbs

Jujitsu for the kids and I today. Will be cookin some proteins and decorating the outside today.

M1 7:00am
10/2 eggs, 1.25oz mozzarella
400 cals / 56g pro / 18g fat

M2 10:45am (850c/121p/28f)
8oz turkey b gravy
450 cals / 65g pro / 10g fat

M3 2:00pm (1300c/191p/38f)
8oz chkn b, 6oz green beans
450 cals / 70g pro / 10g fat

M4 6pm (2800c/231p/78f)
Dinner out
1500 cals? / 50p / 40f