AdamWW's Retrospective 'Intuitive Eating' Test Log

[AdamWW]

Yesterday's training (squat focus) didn't go so well after the golf and the deload week. I'm thinking I might have accidentally underate on vacation and just didn't repair enough... CNS probably on high-alert right now... who knows. Really sore, week, even a bit 'off balance feeling'.

Never done a 'deload' before so wasn't sure what to expect but, yeah... was weak as a kittin.

[AdamWW]

i beat the shyt out of my ED today.

fukk yea...

[AdamWW]

Had to take a break from lifting seriously to tune into my ED recovery more actively.

I got back into it this morning for an upper body workout. Lost a lot of strength, but mentally I felt more healthy in how I was using the gym for bettering myself and not feeding into my control-oriented issues.

OHP

4 Sets - 60x6

BB Row

4 Sets - 105x8

DB Incline Press

3 Sets - 35x10

Chin Ups

3 x 7 at bodyweight

Skullcrushers

3 Sets - 45x12

Laterals

3 Sets - 12.5x15



ED Recovery-wise, I have been experiencing a lot of different things physically and mentally. It is a struggle, but I've come to realize the harder it is, the better I am doing.

[AdamWW]

Leg workout this morning. Again, lost major strength, but it'll come back fast. Also, immediately after the workout, I got a call that I got a job offer for this position I was gunning for.... so... amazing morning.

Today I'm targeting a 4k calorie minimum calories because I need to focus on refeeding and gaining some fat back asap... so, gunna be fun... i hope.

Squats
115x5
115x5
115x5
115x5


Weighted Hyperextensions
35x12
35x10
35x10

Leg Press
200x10
200x10
200x10

Seated Calfs
85x16
85x12
85x12
85x12

Quad Extensions
75x10
75x9

Abs
3 Sets of 15

[boo99]

Leg workout this morning. Again, lost major strength, but it'll come back fast. Also, immediately after the workout, I got a call that I got a job offer for this position I was gunning for.... so... amazing morning.

Today I'm targeting a 4k calorie minimum calories because I need to focus on refeeding and gaining some fat back asap... so, gunna be fun... i hope.

Squats
115x5
115x5
115x5
115x5


Weighted Hyperextensions
35x12
35x10
35x10

Leg Press
200x10
200x10
200x10

Seated Calfs
85x16
85x12
85x12
85x12

Quad Extensions
75x10
75x9

Abs
3 Sets of 15

I love that aspect of the body!

Thats a great leg w/o, reminds me and what I used to do volume-wise when younger


CONGRATS my friend

Im keeping my adductors crossed for you to get it hehe

[AdamWW]

I love that aspect of the body!

Thats a great leg w/o, reminds me and what I used to do volume-wise when younger


CONGRATS my friend

Im keeping my adductors crossed for you to get it hehe

I've been really liking the set up. It's challenging but I can finish in 60-70min.

Main goal is to just have 1-2 primary movers each workout (I do upper/lower), and then one secondary/assistance exercise followed by some kind of single-joint motion like a Curl/Tricep extension for a quad extension or ham curl, depending on the day.

It also gives me a nice variety where I have a Bench Day, a OHP Day, a Deadlift Day, and a Squat Day

Back is usually the same, I simply vary between pull up/chin up and then I switch up BB Rows with a Cable Row.

Typically it ends up like this:



Lower 1

Squats 4x6
Weighted Hyperextension 3x12
Leg Press 3x10
Seated Calfs 4x15
Quad Extensions 2x10
Cable Crunches 3x15

Upper 1

OHP 4x6
BB Row 4x8
Chin Ups 3x8
Inclined DB Press 3x10
Skullcrushers 3x10
Lateral Raises 2x12

Lower 2

Deadlift 2x3 (working/heavy sets)
Romanian Deadlift 3x8
Leg Press 3x10
Seated Ham Curls 3x10
Standing Salf Raises 4x15
Cable Crunches 3x15

Upper 2

Bench Press 4x6
Pull Up 3x8
Inclined Close Grip Bench Press 3x10
Seated Cable Row 4x8
DB Curls 3x10
Rear Delt Flies 2x12




sometimes I skip abs depending on how my lower back/core feels or if i'm short on time.

[boo99]

^^I Like that



I may plagiarize some of that haha

[AdamWW]

^^I Like that



I may plagiarize some of that haha

It's very similar to Fierce 5 U/L just with a few tweaks

[boo99]

It's very similar to Fierce 5 U/L just with a few tweaks

Ah ok

[AdamWW]

I feel like Fierce 5 is the new hot routine everyone's doing. Also the name of a 70's disco revival band.

it's actually been around a while... it's good but I like a little more volume

[AdamWW]

Had a lovely short-n-sweet workout today.

First day on my upper #2 workout since a bit of a break.

Bench

100x5
100x5
100x5
100x5

Pull Ups

8-6-6

Inclined Hammer Press

80x12
80x8
80x9

Seated cable Row (straight bar)

100x8
100x8
100x8
100x8

Seated Decline DB Curl

20x10
20x10
20x10

Reverse Laterals

10x12
10x12




Recovery is interesting right now. A lot of mixed physical and mental symptoms, but it's progressing well I think. Just hard to describe to be honest... but I think that's a good sign.

[AdamWW]

Did a repeat of last week's upper OHP/Chins/BB Row session this morning.

No increase in strength, but I know the cause as yesterday I came down with some kind of day-cold and was totally knocked out... barely left the house other than to get coffee.... only got maybe 2 hours of sleep.

However, this morning felt good enough to train a bit and wanted to take advantage of the weekend having more free time.

Diet/weight-wise I am feeling fuller and following a very lose 'tracking' plan to ensure that I never fall short on calories.

Still no app-tracking/macro tracking... just calories.. and I only have minimums.

Per my typical appetite, I have 3 larger feedings of at least 800 calories and 2 smaller feedings of at least 300 calories. If I go over, that's a good thing... so on any day regardless of activity I will get 3k in over 5 'meals/snacks'.

I've been doing some research on starvation states in humans and other mammals and, in addition to my anecdotal experience, I will not progress much until I gain 5-10 pounds of fat/non-muscle tissue, etc. Just the way it goes.

One massive help has been a pre-sleep smaller feeding as it ensures I do not wake up with recovery hunger.

[AdamWW]

AM Lower 1 (squat focus) workout today. Back just getting the joints moving.

Workout was

4 sets of squats
3 sets of weighted hyperextensions
3 sets of leg press
2 sets of quad extensions
4 sets of seated calfs
3 sets of abs

Also did some stretching after due to hips feelin a little tight.

[AdamWW]

Just coming off 6 days of flu...

gee that was fun.

Did very basic stuff today... low weight... just to get the joints moving again.. just 5 sets of chin, some push ups, curls, triceps, you get the idea..

hoping to get an actual leg day tomorrow.

[AdamWW]

But on the bright side your butthole was like a dolphin's blowhole. Expelling water at a high velocity.

naw butthole is OK. at least as OK as usual.

OK fine, it's a nightmare down there.

[alexisjohnson18]

Best of luck to you my friend. I hope it works out for the best

[AdamWW]

Hah. I've been feeling iffy here and there, too. I'm trying to keep myself well because I really want to head down to Nassau in late December. So basically chicken noodle soup with loads of vegetables and a crate of garlic everyday, plus chilis. And you know I hate chilis (so does my ass).

I love garlic, but both garlic and onions destroy my guts. Sad

Best of luck to you my friend. I hope it works out for the best

Thanks dude. Things are going well. Recovering from the eating disorder is tough, but it's going OK I believe. Dealing with the required over-eating and fat gain I need to have has been very different.

[AdamWW]

Did a full body session today... going back to my normal split this week though, but I wanted to get the full body done today since I hadn't hit legs are all for a while.

Pretty basic stuff:

3x5 on squats
3x10 on leg press
5x5 on OHP
3x7 on chins
3x10 on cable rows
3x10 on curls
3x15 on calfs

Went fine... was nice getting the body moving again after a week or so of just eating a ton and not moving much

[AdamWW]

Sometimes even in the darkest of times in your life, good things can happen.

ED Recovery is hard.

Having an immediate family member in the ICU for 2+ months and unlikely to ever return to normal health again is even harder.

And yet, today, I accepted a job offer I had been seeking for years, at a company I really like, for a very good living ($). No, it's not some huge payout, in fact from a total compensation point of view it's kind of 'lateral'/the same.

But, it will afford me flexibility, FAR less commute, and more than anything it reaffirms that, no matter where you are, you can shift your life any way you want, if you continue and push on.

The world is just energy, flowing constantly, and ya gotta just flow with it.

I can't believe I made it through their interview process and beat out other people in my current physical and mentally-scarred state; but I did.

New sense of self-worth... new appreciation for life... and I hope an awesome start to the new year with better health, wealth, and spirit.

[boo99]

Sometimes even in the darkest of times in your life, good things can happen.

ED Recovery is hard.

Having an immediate family member in the ICU for 2+ months and unlikely to ever return to normal health again is even harder.

And yet, today, I accepted a job offer I had been seeking for years, at a company I really like, for a very good living ($). No, it's not some huge payout, in fact from a total compensation point of view it's kind of 'lateral'/the same.

But, it will afford me flexibility, FAR less commute, and more than anything it reaffirms that, no matter where you are, you can shift your life any way you want, if you continue and push on.

The world is just energy, flowing constantly, and ya gotta just flow with it.

I can't believe I made it through their interview process and beat out other people in my current physical and mentally-scarred state; but I did.

New sense of self-worth... new appreciation for life... and I hope an awesome start to the new year with better health, wealth, and spirit.

CONGRATS

I can believe it, I think you have a tortoise shell

Im sorry to hear about your family member

[AdamWW]

CONGRATS

I can believe it, I think you have a tortoise shell

Im sorry to hear about your family member

Thanks buddy.

She'll (my sister) get through it... can't fight too hard against the universe. She's alive and even that feels like a blessing

[AdamWW]

New job offer officially signed 3-4 weeks and it's a new adventure. Gunna be great.

Thinkin upper-body today but we'll see! Also might make a stop to Salt & Straw to sample the wares.

[AdamWW]

Upper Body This Morning

OHP

4 Sets, 60x6

BB Row

4 Sets, 105x8

Chins

3x7 at Bodyweight

Seated Hammer Inclines

45/side, 10 reps for 3 sets

Skullcrushers

3 Sets of 11, with 45lb

Lateral Raise

15lb for 3 sets of 12




Also did some ab stuff but just for loosening up a bit.


Also, if you haven't used frozen sweet potato in a smoothie... DO IT... so good.

[AdamWW]

Freakin AWESOME lower-body day after an abundant day of eating yesterday, in addition to 9 solid hours in bed... most sleep i've gotten in as long as I can remember.

Added a whole set to squats and also 5lb... that's AFTER not doing a proper lower session in a while.

Feelin pretty happy about that

[AdamWW]

Added 5 lbs to squats this morning.

Oh yes, Turkey gains!

[AdamWW]

OHP is up 5lb today... BB Row is also up 5 pounds.

Thanksgiving gains

[AdamWW]

almost back to 1PPS squats...

I think I could have actually hit it today but I didn't want to give up my form.

I'm feeling very watery/soft now compared to weeks ago.... the whole anorexia-refeeding is really really bloating me, but damn does it make you stronger!

Squats

125x6
125x6
125x5 (<<<had a balance issue)
125x6
125x6

Hyperextention

35x12 (+1 from last session)
35x11
35x11

Leg Press

200x12 (+1 from last)
200x11
200x11

Calfs

4 sets of 15

Abs

3 sets of 20

Quad Extention

75x11
75x11




Still so damn weak, but when I've been squatting my core feels SUPER rigid and strong... my spine doesn't sway anymore like it was and I'm not burning out as fast as I was for a while...

I think next session I'm going to go for my 135x5x5 and see how it goes.... I haven't done that in... I don't even know... a year?

Food has been really changing in my mind since I stopped tracking and just eat to feel good, exactly what I crave, however much I want...

I rarely contemplate meals now... I just eat... period.

It's been kind of odd eating a protein bar and then 1 hour later 1/2 a pizza, and then realizing I want 3 bananas and a bunch of peanut butter 1 hour later and just eating it...

Not convenient but I have to say my digestion is amazing...

[AdamWW]

Officially back to squatting 1 plate per side for 5x5... first time in like over 1/2 a year.

That's 20lb up in like 4 workouts/2weeks... damn...

[AdamWW]

Had an upper-body day today, no progress on lifts -- but I already know why.

Last 2 days have been dealing with some lame stomach issues which I have addressed and adjusted. Sleep was heavily impacted, which really sucks because I barely function on low-quality sleep.

However, given last session was already an increase, I should still grow from today so long as I eat a ton.

Another great thing: i've identified a bunch of foods which, for now in recovery, I need to avoid because they bloat the hell out of me and kill my appetite. Once I removed them, everything started feeling better.

Still not actively tracking calories, really, but given my history and experience I know on training days i'm between 3500-3800 or so, and non-training days probably similar... MAYBE a couple hundred less.

I've been focusing on more calorie-dense things like fig bars, peanut butter, whole eggs, cheese, etc, and swapping higher fiber carbs with either a bit more fat or things like rice. It's been really, really helping a lot.

BUT... today was fine:


OHP

65x5 for 5 sets

BB Row

105x8 for 4 sets

DB Inclined Press

40x10 for 3 sets

Chins

8-7-7


I then did about 8-10 sets on some random arm accessories to round it out.

Form and focus felt very very good though and I'm confident NEXT session, I'll be increasing again

[AdamWW]

Well I’ll be damned...

I added 10lb to squats in 6 days..

Now at 145 for my 5x5...

Haven’t squatted this much in over a year... the bulk is working ;-)

I also added reps on leg press... but who cares right? Squats are up... feeling these gains coming in. Damn it feels good.

I ended up swapping out weighted hypers for Romanian Deadlifts because I don't see myself progressing in strength that much just using the hypers... we'll see if that causes issues with upper body the following day tho.


Squats

135x7
145x5
145x5
145x5
145x5

Romanian DL

135x8
135x8
135x8

Leg Press

200x12
200x12
200x11

Quad Extention

80x10
70x10

Calfs

4 sets of 15

Cable Crunches

4 Sets of 20