Weighed in at 216.5 this morning which could have been a hell of a lot worse.
Thursday evening I went out for a Turkish meal with friends and thinking I was being sensible got the mixed grill for one. As we know, the “for one” is usually tiny and the “for two” is basically a meal for an adult man, with “for three” and often “for four” being doable. This “for one” was gargantuan; I struggled. Then of course an army wedding on Friday, so… possibly a 6,000kcal day?
Sat/Sun were pretty reasonable days calorie-wise, though, which seems to have paid off.
Anyway this is just a quick “I’m still alive” update as I’ve not been to the gym this morning. I always prefer to give myself a day’s gap to get my life back in order, get into work early, etc.
I have been told I’m to go to Dublin next week though which makes life awkward. Think I’ll have to run two workouts together this weekend, so the next two weeks will look like:
Back down to 214.6 this morning which is pretty good; basically at pre-wedding weight.
Losing ~2lbs a week from here on out should put me on track for a =<200lb weigh-in by June. I won’t exactly be ripped at that weight, but hopefully I’ll be able to look at putting on some good weight at that stage.
Incidentally, I had forgotten how fucking awful a full workout of squats was.
Workout
Warmup
Agile 8
100 pullaparts
50 dislocates
Glute drills Still not sure that foam rolling/lacrosse ball does much for me but Wendler is right about everything else so it can’t hurt to try…
KB squats/swings superset
Squats
5x70kg
5x80kg
5x90kg
Three rounds of:
5x70kg Obviously this was terrible because it’s my first proper squat workout in weeks, but technique-wise it didn’t feel bad. Still stuff to work on of course.
Bench
Three rounds of:
5x52.5kg
Assistance
5x5 chinups @ BW
5x5 DB rows @ 40kg
50 lat raises @ 6kg (20/15/15)
25 bent-knee leg raises (5x5)
25 BW lunges (10/8/7)
Dropped to 213.6 this morning which is good going. I was fucking starving yesterday so I’d have been raging if I’d had a fluctuation up, haha.
Short easy conditioning session today because I had a driving lesson at 9am. Might have to lift Tue/Thu/Sat for the immediate future. That, or get up even earlier on Wednesdays which really doesn’t appeal to me…
Workout
Warmup
Flexible Five
100 dislocates
50 pullaparts
Glute drills
Back to 214.8 this morning after staying at 213.6 yesterday, but given that yesterday was kind of a disaster that’s not surprising. I overslept, the washing machine needed emergency repeairs, had to get emergency lunch and thus no salad, plus I had ludicrous DOMS from squats all day.
Anyway today I had to basically improvise a workout so I hit deadlift and bench.
Deadlift
3x100kg
3x115kg
6x125kg Quads didn’t like this but I wanted a PR today so…
3x140kg
1x150kg
1x160kg (PR)
Bench
3x52.5kg
3x60kg
3x67.5kg Bare minimum today due to time issues and also having knackered myself from deads. Should be back on schedule next week.
At 215.1 this morning which is surprising but whatever. If I avoid going mad in Dublin this coming weekend I should average out to 214ish the week after, which means I’ll need to lose >2lbs a week to make my self-imposed 200lb deadline. Bit iffy.
Also because of Dublin, will be merging my squat/bench 5/3/1 days tomorrow and hitting dead/press as usual on Thursday.
Workout
Warmup
Flexible Five
100 pullaparts
50 dislocates
[Forgot glute work somehow today]
Conditioning
20m on stationary bike Odd for my legs to get tired before my lungs!
Back down to 214.6 this morning. Really did not want to go and lift today. Not that I’m ever exactly champing at the bit to wake up at 6am and put metal on my back…
212.2lbs this morning. Squeezed in a quick Jack Shit workout before heading to the airport. However since my flight is delayed it seems I could have gone a bit harder.
Workout
Warmup
Flexible Five
100 pullaparts
50 dislocates
Glute drills
Felt like death in the gym today but a combination of drinking this weekend, having actual work to do at work for once and not having coffee this morning was never going to work well.
Down to 215.4 this morning. No big social (read: drinking) events lined up for a good few weeks so I don’t see any reason for the downward trend to stop between now and June.
Quick, pre-driving-lesson workout today.
Workout
Warmup
Flexible Five
100 pullaparts
50 dislocates
Glute drills
Conditioning
10m HIIT on rowing machine (30s on, 90s off)
Used today as a 7-Week Protocol style day because I was running late and felt awful.
I’m going to start running 85% Full Body next week; I was after a program that would easily keep Weds freed up without lifting in my small gym on Saturday but that idea conflicted with wanting to squat at least twice a week. This ticks all the boxes.
Workout
Warmup
Flexible Five
100 pullaparts
50 dislocates
Bench
10x40kg
8x50kg
5x60kg
5x65kg
3x70kg
Squat
10x50kg
8x60kg
5x70kg
3x80kg
3x90kg
3x100kg NB: been experimenting with stance and foot placement and whatnot and these felt great and glute-y. Hammering home this form with 5s PRO over the next few cycles will be great I think.
Assistance
5x5 BW chins
I know my deadlift TM of 140 is pretty on-par already and I think that my press TM is a tad high for 85% Full Body but we’ll see how Saturday goes. I’ll run through the 5s PRO Press/5x5 deadlift workout on Saturday to get an idea of time and effort.
Totally forgot to update over the weekend. Still around 215.4lbs on average. Ate normally Fri/Sat/Sun.
On Friday I just hit the elliptical for 30 mins having done the usual warmups beforehand. Saturday was a 5x5 deadlift, 5s PRO press day mostly to see how the TMs were.
Going forward with Full Body 85% and TMs of 95/70/130/47.5. Easy conditioning on Weds/Sat and possibly some HIIT after lower body 5s PRO days as these seem shorter.
Pretty quick day overall; roughly 55m from first working chins to last cable crunches. Saturday was way longer, so it may be that I can throw in some HIIT after shorter days like today. I’ll probably supplement the vertical pulls with lat pulldowns though to get me to 50 total pull reps.
Diet
Pre-workout
Cereal and milk (out of eggs until this evening - sad)