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

[Plateauplower]

Hows the bodyweight?

Under 210

Actual avg weight about 206. I am eating about 2k per day during the week, then weekends likely eliminate weekly deficit. STart the week around 210 then drop through the week. I'm okay with where I'm at for T-shirts/sweatshirts weather

[Jtbny]

Under 210

Actual avg weight about 206. I am eating about 2k per day during the week, then weekends likely eliminate weekly deficit. STart the week around 210 then drop through the week. I'm okay with where I'm at for T-shirts/sweatshirts weather

LOL Ya getting cool here. Sweatshirts are out. I'm on the Tim diet also now that school is back in session for me and the kids (next week for them); eat light during the week and eat what I want on the weekends. Still under 205 so seems to be a success

[fittofattofit]

Meh I was driving a company car, would be kind of frowned upon. That is hard to believe it was 10 months ago when you were here. Time flys.

Still hitting the gym consistently. Just no time for posting etc. Have broke deads off on their own day with cardio, like that a lot more. Had a good DL session yesterday, lots of volume 365-405 range after working up to 495 single that flew up,feeling it today.

Shoulder continues to improve, R knee still a little wonky, (probably be better off if I stop popping it and messing with it) but will be fine limiting heavy squats and staying around 315 for rep sets. Took things up a notch today on bench and will see how I feel tomorrow. I have been staying with 205 as top set and went to 225 today. Lost some strength but nothing terrible considering I am still stopping when I start to struggle versus going for the death reps.

today was

BB Bench
135x15
185x10
205x10
225x8
225x7
225x6

SS With

BB BORs
135x15
185x10
205x8
205x8
205x8
205x8
---------

Chins
BWx8
BWx8
BWx8
BWx8

SS With

Upright rows
70x10
70x10
70x10
70x10
-----------
DB Hammer Curls
30sX10
35sX10
35sX10
35sX10
30sX10

SS With

EZ Skull Crushers
70x10
80x10
90x10
100x10
110x8
-------------
Face Pulls
25x15
30x15
30x15
---------------

You always do a load of heavy work on your training days so maybe giving deads their own day is giving your CNS a break .... very nice to pull a fast 495
Doing great with the BPs as well ... plenty off stimulation @ 225 x 21 total + rows, chins, skulls while keeping the shoulders safe

[Plateauplower]

You always do a load of heavy work on your training days so maybe giving deads their own day is giving your CNS a break .... very nice to pull a fast 495
Doing great with the BPs as well ... plenty off stimulation @ 225 x 21 total + rows, chins, skulls while keeping the shoulders safe

Yeah its nice to have deads on a separate day, I am enjoying a little higher volume on them. Bench is not too bad for rep work, but I'm still pretty nervous about trying to load up on heavy sets, likely just keep doing the same thing for awhile and working higher rep ranges. Makes my shoulder a little sore for a few days but its still on the mend.

Driveby post
long weekend of fun, and too much food / 10 year anniversary etc. Took a weekend trip to my parents to enjoy a parade, carnival etc, kids had fun but now sick, daughter is mad she is missing school today, but I bought them Amazon kids tablets yesterday and they are enjoying playing with the learning aps and stuff on those apparently.

Took yesterday off the gym and started with Monday workout today. Knee is feeling better so i worked up to some heavier sets on squats. Still just doing whatever pretty much...Back to weekly diet mode today was about 211 this morning but very bloated from too much food. Should be 206ish by Wed/Thurs

55 min / 29 sets

OHP
45x15
95x10
115x8
135x6
135x6
135x6

SS With

Lat Pull-downs
160x10
180x10
180x10
180x10
180x10
------------
Squats
135x5
225x5
315x5
365x5
315x5
385x2

SS With

HS Preacher Curls
60x10
60x10
60x10
60x10
------------
Cable Rows
160x10
180x10
200x8
200x8

SS With

Skull Crushers
70x10
80x10
90x10
90x10

[raynerd]

Nice session Tim, glad the knee is feeling better. Strong squats!
You hunting this year?

[Jtbny]

LOL first week in school and already sick. Not looking forward to that!!

Glad the knee is better.

[raynerd]

LOL first week in school and already sick. Not looking forward to that!!

Glad the knee is better.

Ah faak forgot about back to school Ebola!!
Kids go tomorrow, RIP sweet health

[fittofattofit]

Squatting a 385 double was a good test for the knee Tim
Sounds like a great weekend was had

[Plateauplower]

Nice session Tim, glad the knee is feeling better. Strong squats!
You hunting this year?

knee is doing really good now good squat sesh this morning. Yea I took my son squirrel hunting last weekend, will hunt some ducks and geese and archery hunt deer to hopefully put some wild game in the freezer. Time is the real issue with how much I will get out, seems to get busier and busier as the kids get older. Just ordered an electronic clay bird thrower yesterday. Wife seemed excited about that, I got her into shooting clay birds when we first met and she had never held a gun and she really enjoyed it.

LOL first week in school and already sick. Not looking forward to that!!

Glad the knee is better.

Yea the germ factory. All kinds of new stuff with my daughter starting school, some good and some not so good...Overall she likes it, I see some personality changes, but I'm sure that comes with the territory of new life experiences.

Ah faak forgot about back to school Ebola!!
Kids go tomorrow, RIP sweet health

LOL, Im sure there are no shortage of pathogens around the hospital either

Squatting a 385 double was a good test for the knee Tim
Sounds like a great weekend was had

Was good, yea that was the test, I feel a little weaker on them lately but I put in some good volume today @ 315.

[Plateauplower]

My weakly update

Good weekend, company picnic thing, then took the kids to a carnival where my son won a goldfish. Stupid prize for winning a game, "here you just won more work and responsibility" . so now $300 some later we have a giant tropical aquarium in the living room it was my idea though so I can't complain, the dog likes watching the fish, but I'm pretty sure he is plotting a way to get them in his belly. Diet was off the rails all weekend and weighed in about 212 this morning after a big jug of water to quench the pizza thirst. Ended the week about 205 as per usual. Put the bloat to good use today and had a decent session.

OHP
45x15
95x10
115x8
135x6
135x6

SS With

Lat Pulldowns (wide)
160x10
180x10
200x8
200x8
200x8
---------------
Squats
135x5
225x5
315x5
365x4
385x1
405x2 (second rep RPE 9)
315x5
315x5

SS

HS Preacher Curls
55x10
65x10
70x10
70x10
70x10
-----------
EZ Skull Crushers
70x10
80x10
90x10
70x10 (narrow)
70x10 (narrow)

SS With

Upright rows (cant tell if these are helping or hurting shoulder?)
70x10
70x10
70x10

Situps
BWx25
---------------------
Now to starve all week

[fittofattofit]

My weakly update

Good weekend, company picnic thing, then took the kids to a carnival where my son won a goldfish. Stupid prize for winning a game, "here you just won more work and responsibility" . so now $300 some later we have a giant tropical aquarium in the living room it was my idea though so I can't complain, the dog likes watching the fish, but I'm pretty sure he is plotting a way to get them in his belly. Diet was off the rails all weekend and weighed in about 212 this morning after a big jug of water to quench the pizza thirst. Ended the week about 205 as per usual. Put the bloat to good use today and had a decent session.

Ha .... your son won a prize the cost you $300 .... kids love an aquarium though. Sounds like you'll have to keep an eye out for the dog ... I can picture the kids leaving a chair nearby to look at the fish and the dog climbing up for his next meal

So strong on those squats Tim ... doesn't matter that it was a RPE 9 ... you squatted a 4pps double

[Plateauplower]

Ha .... your son won a prize the cost you $300 .... kids love an aquarium though. Sounds like you'll have to keep an eye out for the dog ... I can picture the kids leaving a chair nearby to look at the fish and the dog climbing up for his next meal

So strong on those squats Tim ... doesn't matter that it was a RPE 9 ... you squatted a 4pps double

Yep, and now my wife just texted me that pumkin looks like he might have some parasite thing where they get white gunk on them so shes going to get a small fishbowl to isolate him , so now the fish isn't even living in the new aquarium. Noticed last night a bunch of baby Mollies in there already guess we will have more of those if the two African frogs don't eat them...

Deads and misc today. Deads felt pretty solid, should have taken a 5th rep at 455 but would have been grinder.
cardio 15 min / 1.6 mi /175 cal

Deads
135x5
225x5
315x5
405x5
455x4
405x5
315x10
315x10

SS

Facepulls
25x20
30x15
30x15
30x15
30x15
----------
Cable Rows
160x10
180x10
200x8
200x8
200x8

----------

[Plateauplower]

Friday 9/15/17
207.6 Lbs

Running slightly higher cals and carbs now, just to see what happens. Usually just 3X oats and 2X whey for breakfast after training then its back to 35 cal bread, wraps lean meats and good fats. Notice a little better energy and filled out, which is nice. about 180-200g carbs/day.

Pumkin died....Not before infecting the rest of the aquarium with ick stupid dirty carny fish....Kids weren't too broke up about it, they were excited to flush him...


Bench
135x15
185x10
205x8
225x8
225x8
225x6
135x15

SS With

BB Rows
135x15
185x10
205x8
225x8
225x8
135x15
----------------
Squats
135x5
225x5
315x5
315x5
315x5
315x5
315x5

SS With

Pull-ups
BWx10
BWx10
BWx10
BWx10
BWx10
-----------
DB Hammer curls
30sX10
35sX10
40sX8
40sX8
40sX8

SS WIth

Face Pulls
25x15
30x15
30x15
30x15
30x15

[fittofattofit]

Yep, and now my wife just texted me that pumkin looks like he might have some parasite thing where they get white gunk on them so shes going to get a small fishbowl to isolate him , so now the fish isn't even living in the new aquarium. Noticed last night a bunch of baby Mollies in there already guess we will have more of those if the two African frogs don't eat them...

Deads and misc today. Deads felt pretty solid, should have taken a 5th rep at 455 but would have been grinder.

smashede out the deadlift volume Tim ... ~16,000lbs of deads and still topped out with 455 x 4

Friday 9/15/17
207.6 Lbs

Running slightly higher cals and carbs now, just to see what happens. Usually just 3X oats and 2X whey for breakfast after training then its back to 35 cal bread, wraps lean meats and good fats. Notice a little better energy and filled out, which is nice. about 180-200g carbs/day.

Pumkin died....Not before infecting the rest of the aquarium with ick stupid dirty carny fish....Kids weren't too broke up about it, they were excited to flush him...

Sucks about the fish ...I remember as a small kid us all standing around the toilet with my dad having a funeral service before flushing a fish as well
Well, it looks like you're committed to being an aquarist
Great volume today Tim ... shoulders holding up well with the benching and rows?

[Hammerhagen]

hey Tim, see you are still cranking out some great sessions, 455x4 DL is stout and all your lifts looking good. I'm starting to lift and get back in the journals a little more now that summer is over and i'm not fuking off drinking beer and wakeboarding anymore. Saw how you got an aquarium, i have one too. I actually like it, we have African Cichlids. They are some of the most colorful freshwater tropical fish. Super mean though, cant mix them with anything else or they will kill it quickly. They even kill each other off. Usually an alpha fish emerges and kills off everything in the tank. Then i mix up all the rocks and get some new ones and the cycle repeats itself again

[Plateauplower]

smashede out the deadlift volume Tim ... ~16,000lbs of deads and still topped out with 455 x 4


Sucks about the fish ...I remember as a small kid us all standing around the toilet with my dad having a funeral service before flushing a fish as well
Well, it looks like you're committed to being an aquarist
Great volume today Tim ... shoulders holding up well with the benching and rows?

I'm not, I just fund the aquarium, wife handles all of that stuff. We got rid of the last one because she was too pregnant to mess with it .
Shoulder gets a little agitated the following day with benching sometimes, but still slowly getting better. I bought an automatic clay pigeon thrower and shot a LOT of clay birds over the weekend so that probably made it sore too, it was like doing a weird front raise/extension with 8.5lbs for about 400 reps for the left. The R shoulder has a nice bruise from the repeated recoil.

hey Tim, see you are still cranking out some great sessions, 455x4 DL is stout and all your lifts looking good. I'm starting to lift and get back in the journals a little more now that summer is over and i'm not fuking off drinking beer and wakeboarding anymore. Saw how you got an aquarium, i have one too. I actually like it, we have African Cichlids. They are some of the most colorful freshwater tropical fish. Super mean though, cant mix them with anything else or they will kill it quickly. They even kill each other off. Usually an alpha fish emerges and kills off everything in the tank. Then i mix up all the rocks and get some new ones and the cycle repeats itself again

Yea, staying consistent and doing what I can, not really pushing too hard for progress on anything at this point, just being consistent pretty much. My focus will be more outdoor hikes, hunting etc fall-early winter, but will continue to train 3-5 days per week.

Saw you were back and running a new program. I'm not posting much, just lurking when I can. I don't think we need any help killing fish . Some of the tetras went tits up over the weekend. wife is getting the ick under control though I think, we just had to get a new heater to crank the temp up higher or something to help kill the parasites.

Did not want to wake up today, but dragged myself in and did some stuff. Probably hit deads and cardio tomorrow. 212 today pizza, ice cream and a really good deli sub picnic over the weekend.

OHP
45x15
95x10
115x8
135x6
135x6

SS WIth

Lat pulldowns
160x10
180x10
200x10
200x10
200x10
---------------
Squats
135x5
225x5
315x5
365x5 belt
385x1 belt
405x1 belt
315x5

SS With

HS Preacher curls
55x10
70x10
70x10
70x10
----------------
Reverse grip bench (CG mostly inner head of triceps)
135x15
185x8
185x8
135x12
135x10

[raynerd]

Still hitting some strong work Tim, looks like benching is creeping back up and the shoulder is improving. Solid squats today!

[fittofattofit]

I'm not, I just fund the aquarium, wife handles all of that stuff. We got rid of the last one because she was too pregnant to mess with it : D.
Shoulder gets a little agitated the following day with benching sometimes, but still slowly getting better. I bought an automatic clay pigeon thrower and shot a LOT of clay birds over the weekend so that probably made it sore too, it was like doing a weird front raise/extension with 8.5lbs for about 400 reps for the left. The R shoulder has a nice bruise from the repeated recoil.

Ha ... that's a great description
Not surprising that your shoulder was a little angry.
Still did a great job today on the OHPs @ 135 and squatting a lazy 405

[Marius_Ursus]

Good job getting up and working that hard when you don't feel like waking up in the morning.

[Plateauplower]

Still hitting some strong work Tim, looks like benching is creeping back up and the shoulder is improving. Solid squats today!

Today was the best my shoulder has felt in a while. I cracked my back last night and think I fixed something IDK. My reps for light weight were not effected much, but heavy stuff was off the table and was obviously effected a good bit. hit 275 today for a double, they were slow controlled reps but wasn't comfortable for a 3rd so lost about 50% there . If the shoulder holds up it should come back pretty quick.

Ha ... that's a great description
Not surprising that your shoulder was a little angry.
Still did a great job today on the OHPs @ 135 and squatting a lazy 405

Feeling better today, but could be sore tomorrow from bench, hoping not, but we shall see. I rolled over in bed and something cracked about 6 times where my ribs connect and it like almost instant relief to a nagging soreness I have had behind the left shoulder blade.

Good job getting up and working that hard when you don't feel like waking up in the morning.

Thanks, I'm pretty used to early mornings, but sometimes they still suck. Browsed your new journal. Sounds like a good plan. Consistency is more important than anything IMO. You need to do the right stuff, no doubt, but even if you train without going balls to the wall consistently you will make progress.


Did deads and cardio and facepulls yesterday worked up to 475. Was going to try for reps but after a single decided that was enough and did some lighter volume after.

9/20/17 209lbs (carbed up)
Good session today, felt good, shoulder felt really good even when I widened my grip to my normal bench width.

Bench
135x15
185x10
205x5
225x5
245x5
275x2
135x20

SS WIth

BB Rows (Strict)
135x15
185x10
205x8
205x8
205x8
135x20
------------
Skull Crushers
70x12
80x12
90x12
90x12

Tri set with

Upright Rows
70x10
80x10
70x10
70x10

Tri set with

DB Hammers
30sX10
35sX10
35sX10
35sX10
------------

Pullups
BWx8
BWx8
BWx8
BWx8

SS With

Situps
BWx25
BWx20
BWx20
--------------------

[raynerd]

Nice work in the bench! Won't be long and you will be hitting 3pps again!

[Marius_Ursus]

Today was the best my shoulder has felt in a while. I cracked my back last night and think I fixed something IDK. My reps for light weight were not effected much, but heavy stuff was off the table and was obviously effected a good bit. hit 275 today for a double, they were slow controlled reps but wasn't comfortable for a 3rd so lost about 50% there . If the shoulder holds up it should come back pretty quick.


Feeling better today, but could be sore tomorrow from bench, hoping not, but we shall see. I rolled over in bed and something cracked about 6 times where my ribs connect and it like almost instant relief to a nagging soreness I have had behind the left shoulder blade.


Thanks, I'm pretty used to early mornings, but sometimes they still suck. Browsed your new journal. Sounds like a good plan. Consistency is more important than anything IMO. You need to do the right stuff, no doubt, but even if you train without going balls to the wall consistently you will make progress.

Thank you so much for your encouragement. My wife pointed out to me today that I have a habit of doing something passionately until a "bump" happens. Then I just abandon it. She was right. I've had this attitude that if I can't do exactly what I want when I want, I just quit.

Very childish of me.

Well, no more.

[fittofattofit]

Today was the best my shoulder has felt in a while. I cracked my back last night and think I fixed something IDK. My reps for light weight were not effected much, but heavy stuff was off the table and was obviously effected a good bit. hit 275 today for a double, they were slow controlled reps but wasn't comfortable for a 3rd so lost about 50% there . If the shoulder holds up it should come back pretty quick.

Feeling better today, but could be sore tomorrow from bench, hoping not, but we shall see. I rolled over in bed and something cracked about 6 times where my ribs connect and it like almost instant relief to a nagging soreness I have had behind the left shoulder blade.

Did deads and cardio and facepulls yesterday worked up to 475. Was going to try for reps but after a single decided that was enough and did some lighter volume after.

9/20/17 209lbs (carbed up)
Good session today, felt good, shoulder felt really good even when I widened my grip to my normal bench width. [/QUOTE]
That's great news Tim ... may have had a rib dislocated where its head joins the spine ... sounds like something's 'clicked' back.
Awesome 275 x 2 today and pulling 475 yesterday

[Plateauplower]

Nice work in the bench! Won't be long and you will be hitting 3pps again!

I think it will be awhile. Shoulder is a little sore from heavier benching. I have only hit 315 once, so not like I'll be repping it anytime soon . Hope the rest of the kitchen goes well.

Thank you so much for your encouragement. My wife pointed out to me today that I have a habit of doing something passionately until a "bump" happens. Then I just abandon it. She was right. I've had this attitude that if I can't do exactly what I want when I want, I just quit.

Very childish of me.

Well, no more.

Yep, I think many feel that way, all or nothing. I am guilty of that as well sometimes, but with training and even diet lately I have been more relaxed and just do what I can and stay consistent. Motivation to push really hard for progress is just not always there for me, since at this point progress is very slow no matter how hard I try. I just go in and try to put in quality work.

Did deads and cardio and facepulls yesterday worked up to 475. Was going to try for reps but after a single decided that was enough and did some lighter volume after.

9/20/17 209lbs (carbed up)
Good session today, felt good, shoulder felt really good even when I widened my grip to my normal bench width.

That's great news Tim ... may have had a rib dislocated where its head joins the spine ... sounds like something's 'clicked' back.
Awesome 275 x 2 today and pulling 475 yesterday[/QUOTE]

Yea thats where it cracked. I think its out again though. The 275 might not have been a brilliant move, shoulder is a little sore today, but have to test it eventually I guess.



OHP
45x20
95x10
115x8
135x6
135x6
155x3

SS With

BB Curls
85x10
85x10
85x10
85x10
-----------
Squats
135x5
225x5
315x5
365x5
385x2
405x1

SS With

Cable Rows
160x10
180x10
200x10
220x8
240x8
180x10

SS With

Triceps Mach
170x10
170x10
170x10
170x10

[fittofattofit]

Yea thats where it cracked. I think its out again though. The 275 might not have been a brilliant move, shoulder is a little sore today, but have to test it eventually I guess.



OHP
155x3

Squats
385x2
405x1

Cable Rows
240x8

Hopefully the rib will settle back where it came from
Still did great OHPs at 155 and those are some monster cable rows Tim

[Plateauplower]

Hopefully the rib will settle back where it came from
Still did great OHPs at 155 and those are some monster cable rows Tim

I think that was a cable row PR .


Monday 9/25/17 210lbs
Made a monster taco bar on Sat with ground venison, ate tacos and Halo Top ice cream all weekend. Didn't do much other than early morning dog park trips. It was miserably hot and humid and my son has the cold my daughter had last week.... Tacos weer awesome though, onions, cilantro, beans, rice, great salsa, limes the works....

Just did some work today. L shoulder was a little sore on bench so didn't push it too far. Probably won't be able to hit the gym again until Thursday due to working 14 hour days next couple days unless I can slip a lunch session in.

Squats
135x10
225x8
315x6
315x6
315x6

SS With

WG Lat Pulldowns
160x10
180x10
200x10
200x10
-------------
BB Bench
135x12
185x10
225x8
225x6
225x6
135x15

SS With

BB BORS
135x12
185x10
205x8
205x8
205x8
135x15
-------------

EZ Skull Crsuhers
70x10
80x10
90x10

SS With

HS Preacher (slow)
55x10
55x10
65x10
-----------------

[Plateauplower]

Thursday 9/28/17
209 lbs

About 30 hrs of work the last two days, back to normal schedule now and banked some time off. Got in this morning and did stuff. Might pull some DLs tomorrow and do some cardio. Noticed I still have ab outlines despite being fluffy at 209, so I think I might have surpassed where I was when I stopped "took a break" for a decade. I am eating a what seems like a LOT more food and the scale is staying consistent and hunger is up, so hopefully that's a good thing for awhile before the next diet phase. I should probably be trying a little harder in the gym, but whatever I'm consistent and enjoy the no pressure training for awhile.

OHP
45x15
95x10
115x8
135x6
135x6
135x6

SS With

Pull-ups
BWx10
BWx10
BWx10
BWx10
BWx8
--------------

Squats
135x5
225x5
315x5
365x5
385x3
315x5

SS With

BB Curls
85x10
85x10
85x10
85x10
---------------

Cable Rows
160x10
180x10
200x10
220x8

SS With

DB Hammer Curls
30sX10
35sX8
35sX8

---------------------

[lochinvar76]

Sometimes the no pressure workouts are a much needed break. Even still, your workouts are still looking pretty damn intense for being "no pressure" lol

[Jtbny]

before the next diet phase.

And when is that

[fittofattofit]

I think that was a cable row PR : D.

Always nice to get a new PR ... I love the way you just quietly push the boundaries Tinm

Monday 9/25/17 210lbs
Made a monster taco bar on Sat with ground venison, ate tacos and Halo Top ice cream all weekend. Didn't do much other than early morning dog park trips. It was miserably hot and humid and my son has the cold my daughter had last week.... Tacos weer awesome though, onions, cilantro, beans, rice, great salsa, limes the works....

Just did some work today. L shoulder was a little sore on bench so didn't push it too far. Probably won't be able to hit the gym again until Thursday due to working 14 hour days next couple days unless I can slip a lunch session in.

Ground venison tacos sounds awesome ... needed beer rather than halo top to wash it down though
Still did plenty of volume with the squats, pulldowns, BB rows and benching despite the shoulder

Thursday 9/28/17
209 lbs

About 30 hrs of work the last two days, back to normal schedule now and banked some time off. Got in this morning and did stuff. Might pull some DLs tomorrow and do some cardio. Noticed I still have ab outlines despite being fluffy at 209, so I think I might have surpassed where I was when I stopped "took a break" for a decade. I am eating a what seems like a LOT more food and the scale is staying consistent and hunger is up, so hopefully that's a good thing for awhile before the next diet phase. I should probably be trying a little harder in the gym, but whatever I'm consistent and enjoy the no pressure training for awhile.

I think it's funny that you think you should be 'trying a little harder in the gym' ... you've just gone out and squatted 365 x 5 and 385 x 5. You are remarkably consistent with your training and you seem to have a perfect knowledge of your body and its limits so that you seem to always find that 90-95% range and just slowly peg away at it. Your strength is up, your abs are starting to show, your weight is stable .... doing something right