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  1. #211
    Registered User Plateauplower's Avatar
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    Monday 7/2/18
    175.4 lbs

    Okay day, wanted to do heavy B.B. Rows but lower back wasnt ready yet so subbed cables again. Not much to report, kind of a clock puncher. Taking the kids downtown I think today, so will probably get a lot of walking in. I’ll probably lift Legs biceps tomorrow then do a full body session on Friday as kind of deload and to accommodate travel plans.

    BB bench
    135x10
    185x10
    225x6
    245x3
    245x3
    245x3
    205x8
    205x7

    SS with

    Cable Rows
    160x10
    180x10
    200x8
    200x8
    200x8
    Xxxxxxxxxxxxxxxxxx
    Lat Pulldowns
    160x10
    180x10
    200x8
    200x8
    200x8

    SS with

    BB OHP
    45x10
    95x10
    115x6
    135x5
    135x5
    135x3
    Xxxxxxxxxxxxxxxxxx
    Dips
    BWx15
    BWx15
    BWx13
    BWx10

    SS with

    DB laterals
    15sX20
    20sX15
    20sX15
    Xxxxxxxxxxxxxxxxxx
    Rear Delt machine
    70x15
    85x12
    85x12

    SS with

    DB Flys
    45sX10
    50sX10
    50sX10
    Xxxxxxxxxxxxxxxxxx

    M1 7:30
    4eggs mozzarella
    400 cals / 44g Pro / 32g fat

    M2 11:00am (1050c/93p/81f)
    Sopressata Salami
    650 cals / 49g Pro / 49g fat

    M3 2:45pm (1650c/158p/107f)
    8oz chkn thighs bbq, 15oz riced cauliflower
    600 cals / 65g pro / 26g fat

    M4 5:30pm (2475c/212p/164f)
    Riced cauliflower cheeseburger skillet (today’s invention)
    20oz riced cauliflower, 6oz grass fed grilled burger diced, 14g coconut oil, 2oz Mexican cheese /really good
    825 cals / 55g pro / 57g fat

    Very likely in a deficit today instead of maintenance, walked almost 19,000 steps (8+ mi ) most wearing a backpack. Started at Maggie Daly & Millenium parks, walked the Lakeshore to Navy Pier, the beach and back. Perfect weather for it, and not too crowded on a Monday with a Holiday midweek. Kids will sleep well
    Last edited by Plateauplower; 07-02-2018 at 04:55 PM.
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  2. #212
    Registered User Plateauplower's Avatar
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    Tuesday 7/3/18
    174.6 lbs

    Travel day today, and taking the dog to the vet out in the country where it’s cheaper. Should be a good couple days in the camper. Good session today, back is doing a little better, could only manage a single at 315 on deads last week, today 315 felt fine as did 365 but decided not to press my luck even though I wanted to try a set at 405. Squats were decent but I’ve lost some strength and 315 is about my peak for slow controlled reps being cautious with the lower back. Overall it was good though.

    5:05-6:20 / 75 min / 27 sets

    Squats
    135x10
    225x8
    275x6
    315x5
    315x5
    315x5

    SS with

    HS preacher curls
    70x10
    90x10
    90x10
    100x8
    100x8
    90x8
    Xxxxxxxxxxxxxxxxx
    Deadlift
    135x5
    225x5
    315x5
    315x5
    365x5

    SS with

    DB Hammer curls
    35sX10
    40sX10
    40sX10
    40sX10
    Xxxxxxxxxxxxxxxxxx
    Lunges
    135x8
    155x8
    165x8

    SS with

    Decline sit-ups
    BWx30
    BWx30
    BWx30
    Xxxxxxxxxxxxxxxxxx

    M1 7:30am
    4 eggs, 6oz ham
    525 cals / 50g pro /34g fat

    M2 9:45am (1175c/120p/60f)
    20oz riced cauliflower, 8oz grilled bbq thighs
    650 cals / 70g pro / 26g fat

    M3 2:15pm (1725c/152p/105f)
    6oz grass fed burger 2oz giardiniera
    550 cals / 32g Pro / 45g fat

    M4 6:15pm (2300c/212p/133f)
    7oz chkn b, 6oz green beans, 2oz giardiniera
    575 cals / 60g Pro / 28g day

    M5 10:00pm
    More random snack foods, ice cream with cookies
    1000? / 20 / 40? No idea. Didn’t even try to guess
    Last edited by Plateauplower; 07-04-2018 at 02:44 AM.
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  3. #213
    Registered User Plateauplower's Avatar
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    Wednesday 7/4/18 Independence Day!

    Cals ended up high yesterday, and will be today as well. I’m gonna eat waffles in about two hours, lots of them....The drive was nice, and the dog’s new vet was great and about 1/4 the price for the same stuff (shots, tests etc) by where we live, that was good.

    Now story time, so we get to my parents house and we were going to just stay in our camper there since my sister and her family will be staying there as well and it would be a little cramped with all of us sleeping in the house, 10 people plus our dog and my parents new 8 week old lab pup, lol no thanks. So we started to set up the camper (it’s a big pop-up with AC, bathroom, etc.) I hit the switch to raise the roof and nothing. Battery is charged, fuses were good, messed with some testing and saw I was getting power to the motor that raises the roof, checked ground wires, nothing worked. There is a hand crank for manually popping it up, so I grabbed that and started cranking. It was really hard to crank (I have never done it manually) got the roof about 10” up sweating like a whore in church in the heat and humidity and feeling like I was getting a full-body workout before the fuking bolt that drives the gear to raise the roof snapped off. Apparently the electric winch like motor is seized, so that will need replaced and why it wouldn’t work and sheared the bolt when attempted manually. So at the point the camper is popped up 10” with no way to go up or down and a freak heavy thunderstorm came out of nowhere, - torrential downpour rain the only positive was the heavy rain prevented me from lighting the camper on fire, I was not in a very good mood by then with the mechanical failures, heat, etc. I have a lot of fireworks, could have made the camper explode .

    I decided to call an audible, and started looking at hotels on my phone. Found one that allows dogs and has a pool so booked a room for a few nights. After I booked we drive to it to check in, apparently pet friendly means dogs under 50lbs, so I had to pretend my oversized crazy mut is about half his size .

    Now at 4am, I’m sitting in a hotel, everyone is sleeping except the dog and I. The dog has the raunchiest dog farts I have ever smelled in my life, it must be from the shots or something. I woke up thinking he pooped in the room, I don’t know how my wife and kids (or anyone else in the hotel for that matter) are sleeping through the choking stench emanating from this dog. He’s just pacing around and farting and it smells so bad I think it’s going to make my eyes bleed. I took him out and he didn’t need to poop. Oh what a fun trip so far . My plan today is I’m going to take full advantage of the breakfast since I’ll probably be charged extra for the dog farts peeling the paint off the walls and staining the ceiling and curtains.

    I think I’m going to take him outside again. This is unbearable....

    Success ^........


    M1 5:30am
    Roughly my bodyweight in waffles, scrambled eggs, sausage and gravy....and a muffin, nope 2 big muffins.
    Many many cals / 50g Pro?


    M2 12:30pm
    Chips & guacamole, pepperoni mozzarella pizza
    Many more cals / 50g pro?

    M3 6:30pm
    Burgers misc then cake and ice cream

    M4 10:30
    More junk

    5000 range cals today is likely....
    Last edited by Plateauplower; 07-04-2018 at 09:43 PM.
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  4. #214
    Registered User Payton1221's Avatar
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    Originally Posted by Plateauplower View Post
    . . . the only positive was the heavy rain prevented me from lighting the camper on fire
    LOL. Reminds me of a trip that we took to Daytona as a kid. There was a family working alongside I-65 fixing a flat tire on their pop-up camper in literally 95 degree heat. My dad said "I'd unhook it, push it down the hill, and then drive on."

    Easy on the waffles
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  5. #215
    Registered User Plateauplower's Avatar
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    Originally Posted by Payton1221 View Post
    LOL. Reminds me of a trip that we took to Daytona as a kid. There was a family working alongside I-65 fixing a flat tire on their pop-up camper in literally 95 degree heat. My dad said "I'd unhook it, push it down the hill, and then drive on."

    Easy on the waffles
    I’ve never “loved” the camper honestly, it was something my wife always wanted to do, we bought it before we had kids . It’s nice, very clean and very comfortable to stay in, but it takes up a lot of space so it now lives at my parents house in the country and it’s heavy to tow because it’s about as big as they get for a pop-up. We don’t use it very much a couple times per year. If we are camping I’d rather tent or hammock, it’s good for longer hunting / fishing trips where a few more amenities are welcome.

    Wish you would have caught me with the waffle warning before I went down there lol. I destroyed 4 giant waffles, 2 muffins, and some other stuff. On top of the dessert last night I’m definitely filled out overshot a bit and spilled over, so got a little bloat but look a lot bigger. I’m just going to eat whateverthefuk I want today, and might do more waffles in the morning tomorrow. I’m sure I can undo the damage in a week or two.

    Dog is not feeling great after getting his shots yesterday. Just laying around and not nearly as crazy as normal, kind of nice he didn’t even eat his breakfast.
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  6. #216
    Registered User Plateauplower's Avatar
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    Thursday 7/5/18
    No idea lbs

    Travel day today, but will get some pool and hot tub time in before we leave. Fireworks were good, kids had fun and we all slept late which was good.

    M1 7:00
    Bodyweight in waffles, 1 muffin, some eggs/sausage
    Many cals... 2000?

    M2 3:00pm
    Giant cheese burger, bunch of fries
    Many 2000?

    M3
    Couple bbq chkn thighs, couple beers later then dessert
    Many cals

    Likely 5000 range idk
    Last edited by Plateauplower; 07-06-2018 at 06:38 AM.
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  7. #217
    Registered User Plateauplower's Avatar
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    Friday 7/6/18
    185.2 lbs

    Alright massive over indulgence in food is done, so I can check that off . There is no reason to eat like I have the last few days, other than there was a lot of food that I wanted to eat, and I enjoyed it. Added over 10 lbs of scale weight most of which is water weight and food weight. I’ll get back on track today, should take a week or two to get back down to 175 range. I wasn’t tracking anything but guessing I was at about a 8000 cal surplus (total) over the last 3 days. Actually looking forward to not being “full” so that’s good.

    Not sure what the plan is today, might get a full body de-load session in at some point and might take the kids to the Indiana dunes park/beach.

    Lighter full-body deload session
    8:45-9:30 am / 45 min / 28 sets

    Lower back was really tight on Rows and squats all the driving probably didn’t help anything. Got a massive pump though and look bigger than I have in a long time. I’ll go back to dieting now, and get back to mid 170s or a bit lower, then run a small surplus and possibly mess with some TKD to be able to get pumps in the gym, be filled out, but not so hungry that I’m miserable or the hunger causes me to eat too much and I start to gain too quickly. All reps were TUT focused today, absolutely skin splitting pump. Arms shoulders looked big and vascular, but could see some water hanging out in my waist and feel lethargic from all the carbs.

    BB bench
    135x12
    185x10
    185x10
    185x10

    SS with

    BB BORs
    135x10
    135x10
    135x10
    135x10
    Xxxxxxxxxxxxxxxxxxx

    Long pause Squats
    135x10
    225x5
    225x5
    135x10

    SS with

    Lat Pulldowns
    160x10
    160x10
    160x10
    160x10
    Xxxxxxxxxxxxxxxxxx

    BB OHP
    45x10
    95x10
    115x6
    115x6

    SS with

    EZ Curls
    80x8
    80x8
    80x8
    70x12
    Xxxxxxxxxxxxxxxxxxxxx

    Dips
    BWx10
    BWx10
    BWx10
    BWx10
    Xxxxxxxxxxxxxxxxxxxxxxxx

    M1 10:15am
    6oz grass fed burger, 1 egg
    450 cals / 38g pro / 33g fat

    M2 1:45pm (850c/76p/52f)
    15oz riced cauliflower, 3 jalapeño jack turkey sausages
    400 cals / 38g pro / 19g fat

    M3 4:45pm (1425c/146p/77f)
    12oz garlic herb baked tilapia, 7oz kale & greens sautéed in 28g olive oil butter blend
    575 cals / 70g pro / 25g fat

    14 mi bike ride / 60 min

    M4 8:30pm (2000c/196p/108f)
    15oz riced cauliflower, 6oz smoked pork blade steak
    575 cals / 50g pro / 31g fat
    Last edited by Plateauplower; 07-06-2018 at 07:48 PM.
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  8. #218
    Registered User Payton1221's Avatar
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    Originally Posted by Plateauplower View Post
    Friday 7/6/18
    185.2 lbs

    Alright massive over indulgence in food is done, so I can check that off .


    JK, you'll be sub-180 by Sunday . . . if you stay away from the waffles

    I'm going to be in the windy city next weekend. I'll probably workout Friday before we leave and again Sunday night when we return, but if I wanted a workout in the Rosemont/Des Plaines area, do you know of any gyms that you could recommend?
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  9. #219
    Registered User Plateauplower's Avatar
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    Plateauplower is offline
    Originally Posted by Payton1221 View Post


    JK, you'll be sub-180 by Sunday . . . if you stay away from the waffles

    I'm going to be in the windy city next weekend. I'll probably workout Friday before we leave and again Sunday night when we return, but if I wanted a workout in the Rosemont/Des Plaines area, do you know of any gyms that you could recommend?
    Shouldn’t take too long to shake off the bloat. I had the feedbag on though, might have gained an actual lb or two.

    I’m not real familiar with that area. I’m sure there are Xsport fitness, Charter Fitness, and probably some other local chain gyms in the area as well as YMCA/ Park District Fitness cetneters that do day passes. Not sure how tight your schedule is, I have a small and cramped, but well equipped garage gym, I’m about 30 min south in good traffic (Brookfield - where the big zoo is).
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    Originally Posted by Plateauplower View Post
    Not sure how tight your schedule is, I have a small and cramped, but well equipped garage gym, I’m about 30 min south in good traffic (Brookfield - where the big zoo is).
    Thanks for the invite, and I might be able to make that work if you're available Sat morning (or possibly Sun morning--not sure when we're leaving).

    My workouts are fairly minimalist in nature: incline barbell or DB, chins, some type of leg exercise (front squat, db lunge, etc), but I'm not opposed to an accessory or two although I almost never do them on my own. Do you have an incline bench? I know you saw my 225 FLAT bench in mid-May . . . my arm STILL hurts if I move it just right (or is that just wrong ).

    Two guys within an inch and a few pounds from each other? This could be good, but your squat numbers would crush me
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  11. #221
    Registered User Plateauplower's Avatar
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    Originally Posted by Payton1221 View Post
    Thanks for the invite, and I might be able to make that work if you're available Sat morning (or possibly Sun morning--not sure when we're leaving).

    My workouts are fairly minimalist in nature: incline barbell or DB, chins, some type of leg exercise (front squat, db lunge, etc), but I'm not opposed to an accessory or two although I almost never do them on my own. Do you have an incline bench? I know you saw my 225 FLAT bench in mid-May . . . my arm STILL hurts if I move it just right (or is that just wrong ).

    Two guys within an inch and a few pounds from each other? This could be good, but your squat numbers would crush me
    I don’t think we have plans set either day especially, not in the morning. Let me know what day you are thinking if you can make it, I’ll PM my number / address. I have about everything except a leg press, too much stuff for the amount of room I have really.....squat rack, FID bench, separate lower flat bench, shoulder press chair/bench thing, pin loaded High/Low pulley satiation, pull-up/dip tower, also rings for dips / pull-ups, Landmine with an awesome row attachment, trap bar with bumper plates and a bunch of iron plates and a variety of Olympic bars and specialty bars, Kettle bell doubles up to 80 I think, and singles to 100, 90lb power-blocks, and some other stuff (leg curl/extension, preacher curl, GHR attachments for FID bench). I’ll have to move some stuff around, kind of a mess out there right now from not using it much and just tossing stuff in there kids bikes, etc. We will need to work around each other cause the space is small (1 stall of garage) but Andrew the Australian (Fit2Fat2Fit) and I hit a session in the garage gym when he was in Chicago for a medical conference, then we went and did the stairs of death at the toboggan slides. I have two bikes we could get a short paved trail ride in if you want also (one is set up for street).


    My shoulder still bothers me a little and my back is still tweaked so I won’t be hitting anything too heavy, but I’ve been making due. I’ll probably just do some random stuff since I’ll still do upper on Thursday and Lower Friday, but I can always find some accessories to add an extra bit of work in with and I haven’t used the trap bar in a long time, that might be lower back friendly for me to get some extra leg work in.
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    Originally Posted by Plateauplower View Post
    FID bench
    LOL. I had to google FID That's a nice collection of equipment that you have.

    Originally Posted by Plateauplower View Post
    My shoulder still bothers me a little and my back is still tweaked so I won’t be hitting anything too heavy, but I’ve been making due. I’ll probably just do some random stuff since I’ll still do upper on Thursday and Lower Friday, but I can always find some accessories to add an extra bit of work in with and I haven’t used the trap bar in a long time, that might be lower back friendly for me to get some extra leg work in.
    If you lift long enough, it seems like we're all relegated to work-arounds or limited to certain variations of the compounds but it still beats doing nothing OR doing nothing but db curls and tricep kickbacks
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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    Registered User Plateauplower's Avatar
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    Originally Posted by Payton1221 View Post
    LOL. I had to google FID That's a nice collection of equipment that you have.


    If you lift long enough, it seems like we're all relegated to work-arounds or limited to certain variations of the compounds but it still beats doing nothing OR doing nothing but db curls and tricep kickbacks
    Ya, I went a little gym shopping crazy when setting it up. I was going to use the entire garage but I have too much stuff .

    I think body mechanic etc make certain variations of lifts better anyway, I’m not sure exactly how I hurt my shoulder but unfortunately strained my lower back deadlifting trying to take a rep that I shouldn’t have and letting form get a little sloppy. It will heal, I’ve had worse but just need to temporarily work around it.


    Saturday 7/7/18
    182.2 lbs

    The last few days of vacation before going back to work. Will get a bike ride in for some cardio and then see what the day brings. Have a lot of meat thawing for the grill/smoker so that will be on the schedule today or tomorrow.

    morning paved trail bike ride
    13.5 Miles / 55 minutes

    M1 9:00am
    3 eggs, 3oz turkey sausage crumbles
    325 cals / 32g pro / 22g fat

    M2 1:00pm (875c/96p/41f)
    15oz Cajun riced cauliflower, 12oz garlic herb talapia, topped with 60g guacamole
    550 cals / 74g pro / 19g fat

    M3 4:15pm (1375c/132p/75f)
    6oz burger, 6oz sautéed kale 14g butter
    500 cals / 36g pro /34g fat

    M4 7:00pm (1975c/184p/106f)
    6oz pork blade steak, 15oz broc****
    600 cals / 52g pro / 31g fat
    Last edited by Plateauplower; 07-08-2018 at 06:16 AM.
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    Sunday 7/8/18
    180.2 lbs

    Vacation bloat is coming off. Not sure what the plan is for today. Might take the the kids to the pool, and maybe get another bike ride in. Back to work tomorrow after being on vacation for 18 days, it’s gonna be rough...Had great weather though and was able to have a lot of fun with the kiddos. Still have some yard work and mulching to do but is going to be pretty warm today so I might leave that for when it’s cooler.

    M1 8:15am
    4 eggs, 3oz turkey sausage crumbles
    400 cals / 37g pro / 28g fat

    M2 10:30am (860c/77p/55f)
    15oz riced cauliflower, 6oz grass fed beef
    460 cals / 40g pro / 27g fat

    M3 1:45pm (1400c/118p/91f)
    6oz kale sautéed in 28g olive oil blend butter, 5oz grilled chkn thighs with 45g sugar free bbq
    540 cals / 41g pro / 36g fat

    M4 4:45pm (2050c/195p/120f)
    12oz tilapia, 15oz riced cauliflower with a few oz dried wild mushrooms, 45g guacamole some pork rinds
    650 cals / 77g pro / 29g fat
    Last edited by Plateauplower; 07-08-2018 at 05:38 PM.
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    Originally Posted by Plateauplower View Post
    M1 8:15am
    4 eggs, 3oz turkey sausage crumbles
    400 cals / 37g pro / 28g fat

    M2 10:30am (860c/77p/55f)
    15oz riced cauliflower, 6oz grass fed beef
    460 cals / 40g pro / 27g fat

    M3 1:45pm (1400c/118p/91f)
    6oz kale sautéed in 28g olive oil blend butter, 5oz grilled chkn thighs with 45g sugar free bbq
    540 cals / 41g pro / 36g fat

    M4 4:45pm (2050c/195p/120f)
    12oz tilapia, 15oz riced cauliflower with a few oz dried wild mushrooms, 45g guacamole some pork rinds
    650 cals / 77g pro / 29g fat
    On a whim, we bought a large Portabella mushrooms at the grocery store. I marinated one in teriyaki and one in A-1 steak sauce and grilled them. Very good and nearly no calories (actually, more cals in the marinate). If you're interested in something different to eat (the low cal riced cauliflower made me think of this option), give it a try.
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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    Originally Posted by Payton1221 View Post
    On a whim, we bought a large Portabella mushrooms at the grocery store. I marinated one in teriyaki and one in A-1 steak sauce and grilled them. Very good and nearly no calories (actually, more cals in the marinate). If you're interested in something different to eat (the low cal riced cauliflower made me think of this option), give it a try.
    Yea I just grabbed some bags of maitake mushrooms out of the freezer that I found a few years ago. I dehydrated them and froze them. They are awesome, and very few calories, lots of vitamin D. They rehydrate really well, put them in some water and they just get right back to being nearly fresh. I froze some without dehydrating and they don't keep as well, get a little soggy when thawed but still work in the slow cooker with beef etc. Portabellas are great when you can find them reasonably priced. They make a great sammich with some cheese

    Monday 7/9/18
    178.6 Lbs

    Bloat continues to come off, will see where my weekly average ends up. I should be back to 175 range within a week or two. I might diet a little more if I see there is some increased efficiency after taking a diet break for a few weeks and eating at maintenance. Decent session today, I put in the work and felt pretty good doing it. I'd like to go back to BB Rows instead of cable rows but I don't think my lower back is there yet. I'll see how squats and deads treat me tomorrow.

    BB Bench
    135x10
    185x5
    225x5
    245x4
    245x3
    245x3
    205x9
    205x7

    SS With

    Cable Rows
    160x10
    180x10
    200x8
    220x6
    220x6
    200x8
    ---------------------
    BB OHP
    45x10
    95x8
    115x6
    135x5
    135x5
    135x5

    SS With

    Lat Pull-downs
    160x10
    180x10
    200x8
    200x8
    200x8
    ---------------------
    Dips
    BW+45 X 6
    BW+45 X 7
    BW+45 X 7
    BW+45 X 7
    BW+45 X 6

    SS With

    DB Lateral Raises
    15sX20
    20sX15
    20sX15
    -------------------------
    TUT Tri Set
    Rear Delt Machine
    85x12
    85x12
    85x12
    85x12

    Tri Set with

    DB Flys
    50sX10
    55sX10
    55sX10

    Tri Set with

    DB BTN Triceps Press
    50x10
    55x10
    60x10
    --------------------

    M1 7:15am
    3 eggs, 3oz turkey sausage
    325 Cals / 31g pro / 22g fat

    M2 10:15am (775c/73p/52f)
    6oz grilled pork blade steak, 30g sugar free bbq sauce
    450 cals / 42g pro / 30g fat

    * Lunch walk 4 mi / 60 min

    M3 1:45pm (1250c/107p/87f)
    6oz 90/10 burger 2oz homemade avocado oil Giardiniera
    475 cals / 34g pro / 35g fat

    M4 4:30pm (2000c/180p/124f)
    8oz grilled skinless chkn thighs, 60g sugar free bbq, 20oz seasoned riced cauliflower, some pork rinds later.
    750 cals / 73g pro / 37g fat
    Last edited by Plateauplower; 07-09-2018 at 05:02 PM.
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    Originally Posted by Plateauplower View Post
    Thursday 6/21/18
    DB bench
    90sX8
    90sX8
    90sX7
    Originally Posted by Plateauplower View Post
    Monday 7/9/18
    BB Bench
    245x4
    245x3
    245x3
    These workouts are ~3 weeks apart, but you did begin the 6/21/18 workout with the DB's. Was this a near max effort for you? I ask because I can incline bench 90's over 10 times, but your flat bench crushes mine.

    Jelly of the weighted dips too. That's one of the exercises, that alas, I have had to give up due to a wonky body part (my shoulders in this case). Jelly of that 135x5 OHP too. If you did it first, you'd probably get 135x7.
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    Originally Posted by Payton1221 View Post
    These workouts are ~3 weeks apart, but you did begin the 6/21/18 workout with the DB's. Was this a near max effort for you? I ask because I can incline bench 90's over 10 times, but your flat bench crushes mine.

    Jelly of the weighted dips too. That's one of the exercises, that alas, I have had to give up due to a wonky body part (my shoulders in this case). Jelly of that 135x5 OHP too. If you did it first, you'd probably get 135x7.
    Looks like the last set was since I didn't get 8 reps. My focus is a little different though on the DB presses compared to the BB. On my heavy bench day (BB bench) I am solely focused on moving as much weight as I can with good form. On Thursdays (DB day) my focus is more of finding good mind muscle connection and feeling the muscles work. I am still trying to progress them and move as much as I can with good form, but I am less concerned with the loading and more concerned with feeling the muscles work. I used the hundos for sets of 5 a while back and I couldn't get the same feeling as I can a little lighter. I have not tried incline for a long time I should try it again it really bothered my shoulder but I love low incline DB presses. I've lost a lot on my OHP since I haven't done those in about a year, I have never got a bodyweight overhead press, but got close at 185lbs and was repping 155-165. I have completely changed my form on OHP and now use more of a forward rotation keeping my elbows tucked like an Oly lift almost. I try to not let my elbows flare out too wide on any presses anymore even though I seem to be stronger with elbow flare, its hell on my shoulders. Dips hurt when the shoulder issue first manifested, but now they feel completely fine. I do them cautiously though and slow.
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    Tuesday 7/10/18
    176.8 Lbs

    The bloat is coming off, I'm guessing it will slow down now because its likely I added a little fat on my couple of days of eating like a pig on vacation, lifting belt had to be one notch bigger today. Easy enough to trim back off. I did feel the calorie restriction today after I had been running around 2400-2600 range at about maintenance for several weeks. Lower back continues to limit squats and deads but I am regaining some ground on them. I pulled a couple slow and controlled singles at 405 just to test the waters. There was some lower back pressure but not much pain. I'll ease them back up. 405x5 was essentially my last warm-up set for several years when I was a little heavier, now 405x5 is work. Different focus though so I'm not too worried. Once I start eating at maintenance or a very small surplus I have no doubt the numbers will come back up quickly. Overall it was an okay session considering the last 3-4 days I have been eating closer to 2000 cals. I did add another 10 lbs to BB lunges, a relatively new movement for me. They really work my legs, and I am starting to get better with balance and not wobble and need to correct my footing.

    5:05-6:15am / 70 Min / 27 sets

    Squats (Slow and Cautious)
    135x10
    225x5
    275x5
    315x5
    315x5
    315x5

    SS With

    Hammer Strength Preacher Curls (PWO)
    70x10
    90x10
    100x8
    100x7
    100x8
    ----------------------
    Deadlift (Slow and Cautious)
    135x5
    225x5
    315x5
    365x5
    405x1
    405x1

    SS With

    DB Hammer Curls
    35sX10
    40sX10
    45sX8
    45sX8
    ----------------------
    BB Lunges
    135x8
    155x8
    175x8 (+10lbs)

    SS With

    Decline Sit-ups
    BWx30
    BWx30
    BWx30
    ------------------------
    M1 7:15am
    3 HB eggs, 3oz turkey sausage
    325 Cals / 31g pro / 22g fat

    M2 10:15am (775c/73p/52f)
    6oz grilled pork blade steak, 30g sugar free bbq sauce
    450 cals / 42g pro / 30g fat

    * Lunch walk 3 Miles / 45 min

    M3 1:30pm (1250c/115p/76f)
    6oz 90/10 beef, 12oz steamed broc****, 7 ml garlic infused olive oil
    475 Cals / 42g pro / 24g fat

    M4 5:15pm (2200c/206p/122f) < daily totals (cals / protein / fat )
    20oz riced cauliflower with 2oz miatake mushrooms, 14oz broiled salmon
    950 cals / 91g pro / 46g fat
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    Originally Posted by Induced_Drag;n469
    Subbed! I cant wait to follow along man.
    Awesome! Don’t hestitate to comment on possible program changes when I switch gears in awhile and start trying to build. I’m kind of in diet mode holding pattern right now. Working through some minor injuries. Amazing how much more fragile I seem to get when I get leaner. That coupled with ego lifting a little because I hate losing ground on lifts when dieting .

    Wednesday 7/11/18
    176.4 lbs

    scale weight not not too bad, Im looking flat and depleted as of yesterday so I gained about what I thought in actual weight, about 2lbs (of fat). I loosely guessed I was in at about an 8000 calorie total surplus in my full feed eat anything and everything I wanted part of my vacation (about 2 days). I enjoyed it, and it was worth it . I did have a little more salt yesterday on my dinner too because I was craving it, so maybe I’ll shake off a little more water tomorrow. Cardio / rehab day today. Will get some early morning cardio in and some stretching and foam rolling etc.

    I also need to decide if I’m going to pull the trigger on a big aluminum frame steel roof pergola for the patio. We currently have a steel frame soft canopy shade structure covering our brick paved patio but its getting old and needs yet another canopy replacement and is slightly undersized for the patio. Sam’s Club has one on sale for $500 off the normal price, and the sale ends today. My only hangup is there is not a roof vent and I’m worried it might get hot under in the summer since the steel roof will conduct heat. There are not a ton of reviews on it, but most are good and some people mounted an outdoor rated ceiling fan. I think if I had one in reverse blade direction pulling air up to the roof it would keep it reasonably comfortable on the patio even on hot sunny days.

    Gym
    Decent cardio session. I like doing LISS for cardio, walking about 4mph at a 4-6% incline. It doesn't result in much recovery debt, I'm able to get my heart rate up to beneficial zones, and burn a few extra calories as a bonus. I typically do LISS but occasionally I will do some HIIT as well. HIIT does create a recovery debt for me so I don't do it often, but I do enjoy the endorphin rush from higher intensity cardio. For my HIIT I typically run at 9-10 mph for one minute at 1-2% incline, then walk for four minutes at 4-6% and just repeat that 5 minute cycle for 30 minutes or so. Its kind of an easier version of HIIT with a little more recovery time. The problem I have with higher intensity cardio is that it can increase my hunger, which is not ideal in a deficit, LISS generally does not have that effect on me.

    5:00am

    cardio Incline treadmill LISS/HIIT
    60 Min / 4.3 Miles / 600 cals (lol, doubt that)

    Facepulls
    Foam rolling back/legs


    M1 7:15am
    3 HB eggs, 3oz turkey sausage
    325 Cals / 31g pro / 22g fat

    M2 10:15am (725c/76p/40f)
    5oz grilled chkn thighs, 10oz steamed broc****
    400 Cals / 45g pro / 18g fat

    M3 1:45pm (1250c/122p/70f)
    6oz pork blade steak, 45g sugar free bbq, 6oz broc****
    525 Cals / 46g pro / 30g fat

    M4 5:30pm (1875c/172p/105f)
    8oz 85% grass fed beef, 20oz riced cauliflower
    625 cals / 50g pro / 35g fat
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    Originally Posted by Plateauplower View Post
    On Thursdays (DB day) my focus is more of finding good mind muscle connection and feeling the muscles work.
    The poundages now make sense, and there is nothing that's easier for me to connect the mind/muscle like DB bench.

    Headed for the windy city in the am. 8:00 am Saturday still okay for a workout?
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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    Originally Posted by Payton1221 View Post
    The poundages now make sense, and there is nothing that's easier for me to connect the mind/muscle like DB bench.

    Headed for the windy city in the am. 8:00 am Saturday still okay for a workout?
    I get a better feeling for chest with DBs for sure. I typically feel barbell a lot more in my triceps, but I can get a decent feeling with barbel if I go really light. Today was DB day and grabbed a vid with 95s. They felt about right. Lost one rep on my last set. Probably use the 100s next week, then back to 95s the following week.

    Ya I’m up for Saturday morning. I’m not sure how much weight training I’m going to do, I might do a few sets of random stuff. Happy to meet up though and let you take the garage gym for a test drive. If you are doing back I have an awesome Landmine row handle the “lat blaster” . Good thing your coming by early, it’s going to be hot this weekend and afternoon is not a good time in the garage gym unless your trying to lose a LOT of waterweight...Wish it was going to be on the 28th, you could get an awesome workout helping assemble a big steel gazebo on my patio . It’s kinda like Crossfit judging by the video I watched.

    Thursday 7/12/18
    176.6 Lbs

    Good to see the scale bump up a little after eating about 1900 cals yesterday . I generally see a slight uptick in weight preceding a drop. There is a theory that as the triglycerides are exhausted within a adipocyte (fat cell) the cell fills with water before expelling that water and shrinking (we never lose fat cells unfortunately). Water being heavier than fat can cause a slight uptick in scale weight which precedes a subsequent scale loss...A more detailed explanation can be found here

    https://bodyrecomposition.com/fat-lo...ishy-fat.html/

    I ordered my new steel roofed 12'x16' patio gazebo yesterday before the sale ended. That should be fun to assemble in the late July heat. Luckily my 5yo son is all about tools and building things lately, so maybe I can just put him and my wife on that project and I'll watch from the shaded hammock while sipping on a cold beer.


    5:05-6:15am / 70 Min / 36 sets

    Decent session today considering I'm in full-on diet mode. Lower back was tight AF, but no problem for an upper session. I guess the foam rolling yesterday didn't take. I put in the work though, and felt pretty good doing it. DBs at the gym only go to 100 so DB rows are limited to that, I do them slowly with a nice stretch and squeeze at the top rather than as a higher intensity movement. I brought a plate loadable Oly handle from hoime and left it at the gym, but its just a pain in the ass to build a DB and I'm lazy...The oly handle loaded with 25s also limits the range of motion at the top of the movement and that's where I get a really good upper back contraction. Will muddle my way through legs and biceps tomorrow at dawn, hopefully my back will loosen up so I can squat with some intensity.

    https://youtu.be/7RT6-Jxhfyc


    DB Bench
    65sX10
    80sX8
    95sX8
    95sX8 (vid)
    95sX7

    SS With

    DB Rows
    80sX10
    100sX10
    100sX10
    100sX10
    ----------------------------
    Pull-ups (Various Grips)
    BW+45 X 7
    BW+45 X 7
    BW+45 X 6
    BW+45 X 6
    BW+45 X 7

    SS With

    Dips
    BW+45 X 7
    BW+45 X 7
    BW+45 X 7
    BW+45 X 6
    BW+45 X 6
    -----------------------------
    EZ bar Skull Crushers
    80x10
    90x10
    100x10
    100x9

    SS With

    DB Shrugs (Slow and pause at top)
    90sX15
    90sX15
    90sX15
    ----------------------------
    TUT Tri Set

    DB Rear laterals
    20sX15
    25sX12
    25sX12

    Tri Set with

    DB Hex Press
    50sX10
    55sX9
    55sX9

    Tri Set with

    Cable Straight Arm Pushdown (new)
    42.5x10
    50x12
    60x10
    60x9
    -------------------------------
    M1 7:30am
    3 HB eggs, 3oz turkey sausage
    325 Cals / 31g pro / 22g fat

    M2 10:00am (725c/76p/39f)
    10oz broc****, 5oz bnls/sknlss grilled chkn thighs with 30g sugar free bbq
    400 Cals / 45g pro / 17g fat

    * Lunch Walk 4 mi / 60 min

    M3 1:30pm (1150c/114p/64f)
    6oz broc****, 6oz 90/10 beef, 45g guacamole
    425 Cals / 38g pro / 25g fat

    M4 5:15pm (1850c/194p/91f)
    20oz riced cauliflower, 12oz tilapia, 7g olive oil blend butter, serving of almonds
    700 cals / 80g pro / 27g fat
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  23. #233
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    Originally Posted by Plateauplower View Post
    Ya I’m up for Saturday morning. I’m not sure how much weight training I’m going to do, I might do a few sets of random stuff. Happy to meet up though and let you take the garage gym for a test drive. If you are doing back I have an awesome Landmine row handle the “lat blaster” . Good thing your coming by early, it’s going to be hot this weekend and afternoon is not a good time in the garage gym unless your trying to lose a LOT of waterweight...Wish it was going to be on the 28th, you could get an awesome workout helping assemble a big steel gazebo on my patio . It’s kinda like Crossfit judging by the video I watched.
    Great. I'll text you when I leave, but I should be there ~8:00.

    LOL on the gazebo. My wife's cousin has been a small contractor for the last several years, and he said that he put together one of those steel manufactured buildings. He said that the second one would have undoubtedly gone MUCH better, but I think he struggled significantly on the first (and only) one that he ever did.

    You made that 95x8 look easy.
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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    Originally Posted by Payton1221 View Post
    Great. I'll text you when I leave, but I should be there ~8:00.

    LOL on the gazebo. My wife's cousin has been a small contractor for the last several years, and he said that he put together one of those steel manufactured buildings. He said that the second one would have undoubtedly gone MUCH better, but I think he struggled significantly on the first (and only) one that he ever did.

    You made that 95x8 look easy.
    Sounds like a plan. I’ll have to get out there and straighten things up in the morning. I’m wrecked tonight and will be going to bed early. First week back to work after vacation is brutal

    This will actually be pretty easy honestly. I watched a vid and found more reviews on Costco website for the smaller 10x12 which they are all the same design. It will take some time, because there is a lot of hardware but it shouldn’t be much worse that the fabric top 11x13 model we have up now. It will just be nice not having to replace the fabric top every year or two even though we take the top off in the fall the sun just dry rots the material.

    Moving my journal over here for awhile.

    https://gainz.co.uk/forum/specifical...ensity-journey

    Probably going to be wrapping up keto and transitioning to including more carbs after I finish just a bit more dieting. I think I will likely use keto again when I diet. It made it much easier, but as I transition to maintenance and perhaps a small surplus I will revert back to getting enough carbs to fill out and they do seem to help a good bit with strength gains.

    I’m curious to see when I bring them back in if they still make me hungry. I would imagine that now that I’m pretty lean my insulin sensitivity should be improved I would hope.

    Pretty successful cut though. I managed to get leaner than I ever have even though I’ll very likely stop before reaching my goal of single digit bodyfat. It’s been a long time in a deficit and I’m feeling ready to hopefully try to regain some lost ground on lifts.
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    Originally Posted by Plateauplower View Post
    Pretty successful cut though. I managed to get leaner than I ever have even though I’ll very likely stop before reaching my goal of single digit bodyfat. It’s been a long time in a deficit and I’m feeling ready to hopefully try to regain some lost ground on lifts.
    Very successful. I think I've mentioned this before but I would still suggest monitoring cals for either maintaining your weight or slooowly increasing your weight. 4-5 month of 500 calorie deficits can be undone in 1-2 months with 1500-2000 calorie surpluses
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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    Originally Posted by Payton1221 View Post
    Very successful. I think I've mentioned this before but I would still suggest monitoring cals for either maintaining your weight or slooowly increasing your weight. 4-5 month of 500 calorie deficits can be undone in 1-2 months with 1500-2000 calorie surpluses
    I’ve tracked my nutrition since 2014 consistently. I always track even in a surplus. Yea I set myself back two weeks in just two days of gluttony, but it was fun. See you in a few hrs.
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    Originally Posted by Plateauplower View Post
    Moving my journal over here for awhile.

    https://gainz.co.uk/forum/specifical...ensity-journey
    Probably just a temporary hiccup but I tried the link and got this: The webpage at https://gainz.co.uk/forum/specifical...ensity-journey might be temporarily down or it may have moved permanently to a new web address.
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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    Originally Posted by Payton1221 View Post
    Probably just a temporary hiccup but I tried the link and got this: The webpage at https://gainz.co.uk/forum/specifical...ensity-journey might be temporarily down or it may have moved permanently to a new web address.
    Probably temporary hiccup, site is new, link worked for me. Anyway, it was great meeting you yesterday, I had fun, and it’s awesome meeting people IRL with shared interests. Let me know if you are in the area again, hopefully the weather will cooperate for a bike ride. I like the the new dog training tricks too .
    Last edited by Plateauplower; 07-15-2018 at 05:26 AM.
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    Tim,

    I can see the new log at work but not at home. Keep up the great work!
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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    Originally Posted by Payton1221 View Post
    Tim,

    I can see the new log at work but not at home. Keep up the great work!
    Huh, That's strange, I wonder why?
    TY, just ate my first post wo meal of oats and whey, it was glorious . Curious to see if I still get hungry quick with carb sources. I'm hoping that being leaner would "fix" that issue, whether insulin resistance "metabolic syndrome" etc. Back to full-body starting this week and so far so good. A lot less junk and fluff traded for lower volume (per body part, in weekly volume) of higher quality work.
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