Flailing my way to fitness *insert bicep emoji*

[flailin]

Origin story:
Obese child, skinny-fat teen, obese young adult. Went from about 220 to 140 in 2016 through calorie-counting, hiking, and rudimentary lifting (just the big three). Maintained that until I had some some life stuff early 2018, stopped lifting and started smoking, dropped to all time low of 130 but with serious loss of strength and condition, and then crept up to 145 by the end of the year. Earlier this year restarted hiking and fell in love with bouldering, then almost immediately got a pinched nerve in my knee and since then have gone up to 155, though I did take up daily yoga, which is fun and chill. Knee has resolved (yay!), and I want to start taking fitness seriously again. Putting this here to have somewhere to keep track that isn't a coffee-stained notebook - long-time accountless lurker, first-time poster haha.

Current stats/1RMs:
- 29 years old
- 155 5'6"
- 99 squat
- 154 DL
- 66 bench

Outcome goals:
- 130
- one pull-up oh god
- lifting TBC (just gonna see how I go, focus on getting form better, and incorporating more movements)

Exercise regimen:
- daily 30 min yoga and 1 hr commute cycling
- Mon squat, bench + OHP, calf-raises
- Wed bouldering
- Fri DL, bench + OHP, calf-raises
- fortnightly 7 mile+ hikes

Nutes:
1300 cal
120g pr
45g fat
100g carbs

Today I:
Cycled and yogaed.
1360cal
122g pr
50g fat
111g carbs

[flailin]

Today I:
Yogaed (twice!) and cycled. Felt stupidly cautious lifting; possibly could have gone harder but couldn't bring myself to do proper to-failure reps on all sets. Kinda queasy from 3 x 30g pea and rice protein shakes; need to get better about hitting protein with whole foods.

WU
- squat bar x 12
- BP bar x 7
- OHP bar x 7

Squat
- 88 x 2
- 82.5 x 4
- 77 x 4

BP
- 60.5 x 2
- 55 x 4
- 49.5 x 4

OHP
- 55 x 3
- 49.5 x 5
- bar x 5

CR
- 35.2 x 8
- 17.6 x 12
- 17.6 x 10
- 17.6 x 8

Nutes:
- 1250cal
- 123g pr
- 60g fat
- 54g carbs

[flailin]

Today I:
Weighed in at 155.4 (yayyyyy :/ hahahah). Yogaed and cycled. Felt sore in my calves. Managed to hit close to protein with only one shake.

Nutes:
- 1290cal
- 111g pr
- 55g fat
- 88g carbs

[mavd]

Hi and welcome! Why aren't you incorporating back work if your goal is to do pull-ups? I would trade one flat bench for an incline bench and one OHP for a lat pull/row variation. A stronger back and core will also help with bouldering.

[flailin]

Hi and welcome! Why aren't you incorporating back work if your goal is to do pull-ups? I would trade one flat bench for an incline bench and one OHP for a lat pull/row variation. A stronger back and core will also help with bouldering.

Hey! Thanks, that's an excellent suggestion. I don't have facilities for inclined benches atm (using a very basic community gym space for lifting, will be switching to my uni's swanky all-in-one gym in Nov), but have been contemplating some kind of row - on your prompting I'll give it a try Friday and report results.

[flailin]

And, today I:
Yogaed, cycled, did 9 climbs (7 V1-3s, 2 very chill V4s), felt ravenous in moments but managed to stay on track. Weighed in at 154.8 (sodium is a thing, for sure).

Nutes:
- 1340cal
- 121g pr
- 47g fat
- 108g carbs

[flailin]

Today I:
Yogaed, cycled, and walked for an hour. Didn't feel ravenous or sore (yay!). Also did not hit protein (boo!).

Nutes:
- 1280
- 102g pr
- 54g fat
- 94g carbs

[flailin]

Today I:
Yogaed twice, cycled, weighed in at 154.8 again (missed yday). Attempted bent-over row - it was good! Started with a low weight, can probably go higher next time. Definitely going into rotation.

WU
- DL 66 x 20
- BR bar x 12
- OHP bar x 12

BR
- 55 x 8
- 49.5 x 10
- bar x 12

DL
- 132 x 4
- 126.5 x 6
- 121.5 x 6

OHP
- 60.5 x 3
- 55 x 4
- 49.5 x 5

CR
- 35.2 x 8
- 17.6 x 12
- 17.6 x 12
- 17.6 x 8

Nutes:
- 1330cal
- 119g pr
- 62g fat
- 74g carbs

[thehobbes]

Hey OP, nice work in here! I love that you turned yoga into a verb. Also good addition with the bent over rows. A strong back not only helps your back exercises but everything else like bench. IMO overhead press, bicep curls, and squats are like the crescent rolls of Thanksgiving dinner, while row is the Honeybaked Ham that pulls the whole event together. If you have dumbbells available a one arm row is also great to add in.

[flailin]

Hey OP, nice work in here! I love that you turned yoga into a verb. Also good addition with the bent over rows. A strong back not only helps your back exercises but everything else like bench. IMO overhead press, bicep curls, and squats are like the crescent rolls of Thanksgiving dinner, while row is the Honeybaked Ham that pulls the whole event together. If you have dumbbells available a one arm row is also great to add in.

Thanks! Appreciate the supportive feedback And yeah I'm glad to add the rows to the party - I definitely think that my back and core are limiting factors atm.

[flailin]

And, to report on the weekend and Monday:
Went camping (it was fun!) - 3 hours walking on Saturday with 40lb pack, 8 hours walking Sunday without the pack, and then 3 hours on Monday with the pack.

Nutes were pretty bad - averaged 1550 cal p/d across the 3 days (some of which from booze smdh), and just barely managed to hit 100g protein daily :/

Today I:
Yogaed, cycled, and felt sore in my quads. Did rows again instead of OHP - tried to go a little heavier and I think it was OK? I checked a couple of times in the mirror and I seemed to be maintaining appropriate form. Might jump up a bit next time and see how that goes. Weighed in at 154.6! But that might be post-hike dehydration - thinking about tracking weight daily and then doing a weekly average so I don't go nuts haha.

WU
- squat bar x 12
- BP bar x 10
- BR bar x 10

Squat
- 88 x 3
- 82.5 x 3
- 77 x 4

BP
- 60.5 x 3
- 55 x 5
- 49.5 x 5

BR
- 60.5 x 5
- 55 x 7
- 49.5 x 9

CR
- 35.2 x 7
- 17.6 x 10
- 17.6 x 11
- 17.6 x 10

Nutes:
- 1370cal
- 117g pr
- 65g fat
- 80g carbs

[flailin]

OK, had a hectic couple of days, but:
Yogaed and cycled yesterday and today, got in a quick evening climb (5 V1-3s, 2 V4s) yesterday.

Yday's nutes:
- 1280cal
- 125g pr
- 42g fat
- 100g carbs

Today's nutes:
- 1320cal
- 122g pr
- 54g fat
- 86g carbs

[flailin]

Today I:
Yogaed but walked instead of biking because my gears need a tune up :/. Lifting was good! Felt kinda residually sore from the last week, but managed to pull through. Weighed in at 153.2.

WU
- DL 88 x 15
- BR bar x 10
- OHP bar x 10

BR
- 55 x 10
- 49.5 x 9
- 49.5 x 10

DL
- 132 x 6
- 126.5 x 7
- 121.5 x 7

OHP
- 60.5 x 3
- 55 x 5
- 49.5 x 7

CR
- 35.2 x 10
- 17.6 x 10
- 17.6 x 12
- 17.6 x 8

Nutes:
- 1280 cal
- 117g pr
- 47g fat
- 98g carbs

[flailin]

Today I:
Walked again instead of cycling, yogaed twice, felt sore all over. Weighed in at 153.8.

Nutes:
- 1360cal
- 124g pr
- 54g fat
- 95g carbs

[flailin]

Yesterday I went on a 4 hour hike - not very long, but very up and down and scrambly. Ate about 1400cal, and made it to 120g protein.

Today I:
Yogaed, walked, felt extremely sore and skipped lifting - will lift tomorrow instead, and kinda offset exercises this week by a day. Weighed in at 153.2.

Nutes:
- 1270cal
- 119g pr
- 67g fat
- 48g carbs

[flailin]

Today I:
Felt like insanely sore, lifted anyway, had a very weak showing. Yogaed twice to try and offset soreness (helped a bit); half walked half cycled. Weighed in at 152.6.


WU
- squat bar x 10
- BP bar x 10
- BR bar x 10

Squat
- 88 x 2
- 82.5 x 2
- 77 x 5

BP
- 60.5 x 3
- 55 x 3
- 49.5 x 4

BR
- 60.5 x 4
- 55 x 5
- 49.5 x 7

CR
- 35.2 x 8
- 17.6 x 12
- 17.6 x 10
- 17.6 x 8

Nutes:
- 1340cal
- 124g pr
- 48g fat
- 104g carbs

[flailin]

Today I:
Yogaed, cycled, felt sore and hungry :/ Managed to hold it together mostly though - doesn't help the hungry-grumpy vibes that uni work is killing me rn haha. Edit: Weighed in at 152.2 though! Definite progress imho.

Nutes:
- 1360cal
- 119g pr
- 60g fat
- 86g carbs

[flailin]

Today I:
Yogaed twice, biked, bouldered (9 V2-3s, 1 and 1/2 V4s). Still sore, still hungry, had a beer at a halloween thing and ended up on 1500 cal, but made 120g pr. Weighed in at 152.4.

[flailin]

Yesterday I biked, yogaed, hit 120gr pr in about 1400cal. Weighed in at 152.4

Today I:
Biked, yogaed, lifted (poor showing again), and felt like stupid hungry but kept it together.

WU
- DL 88 x 15
- BR bar x 10
- OHP bar x 10

BR
- 55 x 8
- 49.5 x 8
- 49.5 x 7

DL
- 132 x 3
- 126.5 x 5
- 121.5 x 8

OHP
- 60.5 x 2
- 55 x 4
- 49.5 x 5

CR
- 35.2 x 12
- 17.6 x 8
- 17.6 x 10
- 17.6 x 10

Nutes:
- 1240 cal
- 122g pr
- 43g fat
- 92g carbs

[flailin]

Ok, crazy few days at uni, but in summary - stayed under 1300cal for all days but protein was all over the place, yogaed and biked, lifted Monday but did not boulder yesterday. Weighed in at 151.3 today! So, progress in spite of flakiness lol.

Yday's lifts:
WU
- squat bar x 12
- BP bar x 12
- BR bar x 15

Squat
- 88 x 3
- 82.5 x 3
- 77 x 7

BP
- 60.5 x 2
- 55 x 5
- 49.5 x 5

BR
- 60.5 x 5
- 55 x 7
- 49.5 x 8

CR
- 35.2 x 6
- 17.6 x 14
- 17.6 x 12
- 17.6 x 10

Today's nutes:
- 1340cal
- 124g pr
- 43g fat
- 113g carbs