Atlas Hugged: On the Fat Side > Well Rounded

Friday
Squat 265 x 3 x 5, stance was a bit fucked on the last set, but I was already committed and in the zone. Inner thigh felt slightly strained/torn after.

OHP
140 x 5 x 3

Dead
260 x 1 x 5

Flat knee raise
1 x 16, 1 x 17

Took the weekend off, did some light hiking and took a nap in the park. This was mainly due to the gym closing early. I think after two more naps I should be over my jet lag.

Today, should have been fresh off 2 days of rest, but just felt OK once I started.

Squat
270x3x5, actually missed the last rep on the first set. The safety bar was set too low, and I didn’t feel like it’d be worth it… the rest of the sets were just OK in terms of form (didn’t get low enough or goodmorninged it on a rep or two). I can tell I lost a lot of strength in my lower back, which is unexpected, but I can def. feel it. Inner thigh was feeling fine, but I felt off balance for the first two sets.

Bench
180 x 3 x 5, felt a bit of strain in my thumb after.

Pull-ups on pull-down
220 x .75
210 x .75
200 x 1.5

Flat knee raises
2 x 17

440 easy jog
tried running a 440, but tanked out on energy after 220
440 walk
tried running 440 at a better pace, but tanked after 220 again… don’t know if this was due to being tired from squatting, really out of shape, or just out of practice.

Diet
I need to start eating cleaner. I keep “cheating,” not because I crave or want anything, but to be social and accommodating to those around me. I’m sure this is a common problem.

I decided not to go low carb for this short time… mainly due to the fact that once my body hits ketosis, I’d be switching over to carbs anyway, which would give me the worst of both worlds. Instead, I’m just going to eat balanced.

yesterday
leftover bitter gourd, ground beef, tomato fry w/ rice for breakfast
Grilled chicken breast on salad w/ ceaser dressing for early lunch
6" egg-white w/ cheese on wheat subway for late lunch
some California roll, some shrimp and broccoli, and too much orange chicken (this was being social), and 2 cups of white rice
1 bite of a donut

today
3 cups cream of wheat w/ 2 tbsp peanut butter for breakfast
peanut butter on oatmeal bread immediately post work-out (around lunch)
rest remains to be seen, but I’m cooking, so probably greens and meat

Continued diet from previous post:
fried chicken breast w/ kale, spinach, tomato. couscous cauliflower, 2.5 pork chops

Work Yesterday
1/4 mile warmup

8:37 mile run ** New PR. I haven’t timed a mile run since 2008, but previously it was around 9:50. I guess all that roadwork has done something.

75" Complexes 654321, as previous
Stopped halfway through 2nd set (5 reps) to rest, increased rest to 90 sec. too heavy (cheating on good morning). Going to knock it back to 65 next time.

Diet Yesterday
1 fried egg
2 cups cream of wheat w/ milk
1 pork chop, 1 cup leftover couscous
pb on 1 slice oatmeal bread immediately post workout
1 hard boiled egg afternoon snack
2 tbsp swiss cheese, 2 club crackers evening snack
3 hard boiled eggs/1.5 cups veggies sayal curry dinner
1 cup Patola??? (google tells me this is called luffa in english)
several rotis

Today is a rest day… maybe an hour of walking and carrying groceries, but that’s it. Quite sore from yesterday.

2 cups cream of wheat w/ 2 tbsp pb
morning snack
1 roti w/ patola
1 roti w/ pb
1 tbsp swiss cheese
1 fried egg w/ 1 onion and 2 cups spinach

Just to get my food out before I forget.
Still pretty sore from 2 days ago, but lifting today

Yesterday continued:
1 handful of almonds
1/2 cup rice, 3 cups of entree (don’t know what it breaks down to, but it was 1 lb ground pork, 1 can of black beans, 2 green onions, 2 cloves garlic, 2 carrots, 1 eggplant, sauteed w/ 4 tbsp canola oil)
w/ several lettuce leaves
several handfuls of popcorn
1 glass of red wine
1 handful of dried berries

Today
1\2 cup grapenuts w/ 2 cups nonfat yogurt
1 oz chedder cheese 1 bite of a cheese sandwich
1 handful of almonds
1 cup rice w/ 1 cup breakfast saute (maybe 1 lb italian sausage w/ a bag of mixed veggies and 1 cup spinach thrown in)
TBC

continued…

First lift of the week
Squats
275x3x5, cranked it out fine, though I felt I goodmorninged everything a bit. Maybe it’s the shoes tomorrow or next week.

OHP
145x5x3, didn’t quite lock out my left elbow on a few reps. I really struggled on the last 2 reps, and my form was horrible on the last. This is around where I got stuck my first time on SS.

Chins on pull down
215x 1.5
230x 1.5
235 x .75

Flat knee raise
1 x 17
1 x 18

Ate a large banana post workout, about to gobble up 1.5-2 cups of leftover breakfast saute.

Enjoying the last days of free time before shit gets busy and stress levels rise…

Food:

Continued from previous post
2 handfuls of almonds
2 cups ground turkey w/ oyster

hmm, rest of last post got cut off:

2 handful of almonds
2 cups ground turkey w/ oyster

Ok… something weird going on. But, basically I was enjoying life before my schedule got really busy and I slacked in my diet quite a bit and even drank, which affected my recovery… and I’m cool with that. Back on track.

2days ago:

Squat
280x3x5

Bench
185x2x5
185x1x4 (missed last rep)

Power Clean
145x5x3

Short on sleep

Squat
285x1x2, felt like shit w/ shitty for so i deloaded
275x1x3, still shitty form and feeling just as bad… decided I should back off

OHP
145x5x3, easier than last time and I was locking out a lot better

Pull-downs
200x3x1.5

2 days later
jogged 1/2 mile warm up
about 80 yds of activation work (jumping, strides, etc.)
ran 400m for time for the first time ever. I had no idea what to go for, so I set for 45 seconds about 200m out and to maintain that pace until I finished. I finished w/ about 84 seconds. I didn’t feel dead tired or anything, so I rested about 6 minutes while walking and tried again. I held the same pace for 200m, then I pretty much stopped. Have to work on this.

Complexes
65x6,5,4,3,2,1, as above… 65 felt a lot cleaner than 75. I’m going to stick with this and work on decreasing my rest time (about 90 seconds after the first set, working down to 45 seconds on the last).

Not going to track diet any more… life is catching up.

Previous workout

Squat
285x2x3, fuck… i thought i’d have it this time
225x1x5, just to crank out 5… even this was tough

Bench
185x1x3
175x1x3
165x1x5… damn… last time I missed 1 damn rep, and now I can’t even crank out the first set

Chin-down
235x0 WTF!?!?!
210x1.5
215x1.5

Today, off of 6.5 hours of sleep, but did pretty good on diet last couple days… though I didn’t eat for a few hours before working out

Squat
285x1x3, that’s it… officially deloading

OHP
150x1x3
145x1x2
135x1x5… 145 was easy and now i’m stalling

Dead
280x1x5

yesterday:

Squats:
255x3x5

Bench:
185x1x5
185x1x3
175x1x5
Deloading next time

Chins on pull down
230x1x.75
220x2x1.5

Today:
1/4 mile jog
654321 Complexes w/ 65" and 1 min. rest)
3/4 mile run in 8:30… was going for a mile, but legs felt too tight and i was just too tired. off tomrrow

Squats
260x3x5

OHP
150x5x3

Chins on pulld0wn
220x1.5x3

Yesterday
“Farmer’s walk” about 3/4 mile w/ groceries

Today
Squats
235x1x5
265x2x5
Miscounted the weights in first set… which ended up being fine because my right hamstring got really tight as soon as began my warmup. I don’t know quite what’s up w/ it because it’s been normal up until then; all i can attribute it to is yesterday’s groceries or my bag has been a bit heavier recently. Either way, was going to condition tomorrow, but i’m taking off instead: it’s a hamstring.

Bench
165x3x5

Dead
280x1x5
Poor form… I think I’ll reset once I hit 300 to work on form.

I felt really lightheaded before I finished deading. I’m not quite sure why. I may have been a little light on food that day, but I ate a 1/4 of a chicken like 90 minutes before and had more carbs in the AM than normal.

Flat Knee Raises
1x18
1x19

Squats
270x3x5

OHP
155x2x2, fuck… sticking early!
145x1x3
155x1x3, last 2 were push pressed
155x1x3, this was all pushed

Pulls on pulldown
205x1.5x3

Jogged 1/4 mile, did 5-6 100m activation drills (knee highs, jumps, etc.)
200m sprint x 3, 4.5 minutes rest between each

Fergy Complexes, 654321
Couldn’t believe how exhausted the running had me… I had to extend rest to two minutes after first set, rest in the middle of the second set, rest another two minutes at the end of the 2nd and 3rd sets to finish. I was dead at the end.

Felt kind of high for the rest of the day

Hips and hams still pretty tight from the sprints the other day… hit my squat form a bit, as I ended up leaning forward a tad too much on pretty much every set.

Squats
275x3x5

Bench
170x3x5

Chins on Pulldown
225x1.x5x3

Flat knee Raises
2x19

damn my hips are tight… supposed to do more knee raises tomorrow, but we’ll see.

Lowerback and hips really tight today

Squats
280x3x5, fucked up a bit at the end of my second rep because my breathing got off.

OHP
155x5x3

Dead
290x0, I think I had too much going on in my head and overthought it… trying to work on form,etc.

Mile run at 8:12.

Fergy Complexes 654321
55 lbs, 1 min rest

1/2 mile walk w/ groceries

1 hour racquetball

pulldown (different machine, felt really weird)
205x1.5

Squats
285x3x5

Bench
175x3x5

Pulldowns
205x1x1.5
210x2x1.5

Flat Knee Raises
1 x 19
1 x 20, had to take a 2 second rest in the middle because left hip was cramping.

My other option today was to go hiking in the rain… think I made the right choice. Neighbor’s cat got in the hallway and now our building is infested with fleas.

Squats
290x3x5
Not sure, but I don’t feel like I went deep enough in the second set, and I def. didn’t go deep on the last rep. Going to repeat this in a couple days

OHP
160x1, damn… I cranked out 155x5x3 last time w/ no prob and already hitting it
140x1x3
150x1x3
155x1x2
160x1, pushed it and knew I was done

Chindowns
230x0… not even halfway
220x1x1.5
225x1x1.5

Flat Knee Raises
1x19
1x20