Cookies and Beer Most of the Year

1/31/23
5/3/1 with Joker sets

A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 264lbs x5, 304lbs x3, 339lbs x2, Jokers 339lbs x2, x1
B1) Barbell Bench Press: warm up sets x3, 135lbs x5, 150lbs x3, 170lbs x4, Jokers 170lbs x4, x3
C1) Chin-ups (Bodyweight): x11, x6, x5, x5, x4
D1) Seated Leg Curl Machine: 100lbs x8, x8, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x15, x15
F1) Straight Knee Seated Calf Raise Machine: 205lbs x8, x8, x8
G1) Standing Straight Bar Reverse Curls: 50lbs x10, x10, x10, x10

Light-headedness continues, especially after sitting up from the bench press. Vitals are ok as far as I can tell and it just lasts a few seconds. IDK, either orthostatic hypotension or some other undiagnosed shit. I had a very big birthday dinner on Sunday.

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2/2/23
5/3/1 with Joker sets

A1) Standing Overhead Barbell Press: (warm up sets), 90lbs x5, 100lbs x5, 115lbsx5, Joker sets: 115lbs x4, x4, x3
B1) Barbell Deadlift: (warm up sets) 160lbs x5, 185lbs x5, 210lbs x5
C1) Dips (bodyweight): x11, x5, x4, x3
D1) Incline leg raises x15, x15

Treadmill 3.8mph, 10 min

Some workout better than no workout. I had a lot of beer last night.

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2/5/23
5/3/1 with Joker sets

A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 239lbs x5, 274lbs x5, 309lbs x5, Jokers 309lbs x5, x5, x5, x5
B1) Barbell Bench Press: warm up sets x3, 120lbs x5, 135lbs x5, 155lbs x5, Jokers 155lbs x5, x5, x5, x5, x5
C1) Chin-ups (Bodyweight): x8, x6, x5, x4, x4
D1) Seated Leg Curl Machine: 100lbs x8, x8, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x20, x15
F1) Straight Knee Seated Calf Raise Machine: 205lbs x8, x8, x8, x6
G1) Standing Straight Bar Reverse Curls: 50lbs x10, x10, x10, x8

20 min later, outdoor dog walk, 15 minutes

Getting better/getting worse in some ways. Strength has not stalled yet with sub-max training but I feel body comp has. Easy fix, as pizza, beer, cookies, and whiskey have won me over this week. I know this already, but fasting only works if you create a calorie deficit, and I failed this week. I didn’t even bother tracking about half-way through. Thoughts of frustration, stress, and like 3 ways to cope with them lead me to fat, sugar, salt, and alcohol. “I love you as you are” statements don’t help my goals of leanness either. I actually have to argue with someone I love and respect that a 36" waist is better and healthier than a 39" waist. It does put me in a state of wanting to give up.

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2/7/23
5/3/1 with Joker sets

A1) Standing Overhead Barbell Press: (warm up sets), 95lbs x3, 110lbs x3, 120lbsx3, Joker sets: 120lbs x3, x3, x3, x3
B1) Barbell Deadlift: (warm up sets) 175lbs x3, 205lbs x3, 225lbs x3, Joker sets: 225lbs x3, x3, x3, x3
C1) Dips (bodyweight): x12 (yeah baby), x8, x6, x5, x5, x4
D1) Rear Foot Elevated Split Squat with Dumbbells: 35lbs (each hand) x8, x8, x8 (yep, still sucks)
E1) Close Grip Low Cable Row (seated) 85lbs x10, x10, x10
F1) Seated Soleus Raises (with pause each position) 50lbs x15, x10, x10
G1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x8, x8, x6, x6

Air assault bike, 10 minutes, about 18-19mph- this about killed my quads today. Hardest part of the workout, which probably means I need more of it.

Back to fasting, I am enjoying the brief release of energy from a hard workout, but struggle with energy and motivation towards the end of the day and end of the week. I need to remind myself:

IF I CAN JUST DO A LITTLE BETTER THIS TIME, I AM SUCCEEDING. EVEN IF IT’S JUST A LITTLE, I’M IMPROVING MYSELF. I’M COMPETING WITH, “OLD ME”.

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2/10/23
5/3/1 with Joker sets

A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 254lbs x3, 290lbs x3, 329lbs x3, Jokers 329lbs x3, x3
B1) Barbell Bench Press: warm up sets x3, 125lbs x3, 145lbs x3, 165lbs x3, Jokers 165lbs x3, x3, x3
C1) Chin-ups (Bodyweight): x8, x6, x5, x4, x4
D1) Seated Leg Curl Machine: 100lbs x8, x8, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x20, x15
F1) Straight Knee Seated Calf Raise Machine: 205lbs x10, x10, x8, x6
G1) Standing Straight Bar Reverse Curls: 50lbs x10, x10, x8, x8

Fired up after the workout (with the help of Eminem during). Ate donuts yesterday at work. Calories and sugar intake terrible again.

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2/12/23
5/3/1 with Joker sets

A1) Standing Overhead Barbell Press: (warm up sets), 100lbs x5, 115lbs x3, 130lbsx2, Joker sets: 120lbs x6, x5, x5, x3
B1) Barbell Deadlift: (warm up sets) 185lbs x5, 210lbs x3, 235lbs x1 Joker sets: 235lbs x1, x1, x1
C1) Dips (bodyweight): x12, x8, x6
D1) Rear Foot Elevated Split Squat with Dumbbells: 35lbs (each hand) x8, x8, x6- lost balance once or twice
E1) Close Grip Low Cable Row (seated) 85lbs x10, x10, x10
F1) Seated Soleus Raises (with pause each position) 50lbs x12, x10, x10, x8
G1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10, x8, x6, x6

Air assault bike, 10 minutes, about 18-19mph

Felt stronger on the dips and biceps curls, not so much with OHP. I have a deep seeded yearning for beer during the Superbowl tonight so…

Calorie tracking was so-so this week. Fasted 6/7 days for 16 hours.

2/14/23

Back to the grind- fasting and calorie tracking- trying to creep that protein intake up to 40% daily calories.
5/3/1 with Joker sets

A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 274lbs x5, 309lbs x3, 344lbs x1, Jokers 344lbs x1, x1
B1) Barbell Bench Press: warm up sets x3, 135lbs x5, 155lbs x3, 170lbs x1, Jokers 170lbs x1, x1, x1
C1) Chin-ups (Bodyweight): x10, x6, x5, x4, x4
D1) Seated Leg Curl Machine: 100lbs x8, x8, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x20, x15
F1) Straight Knee Seated Calf Raise Machine: 210lbs x10, x10, x8, x6
G1) Standing Straight Bar Reverse Curls: 50lbs x12, x10, x8

2/16/23
5/3/1 with Joker sets

Increased all Training maxes, looking for my first deload maybe next week and add more mobility work. Nailing down eating cleaner might be a wise move too… :sleepy: Didn’t want to work out this morning and took a day off from fasting starting with Coffee with oatmilk and Mag-10 with creatine peri-workout.

Overhead press: 155lbs
V-Hammer squat: 414lbs
Bench press: 205lbs
Deadlift: 285lbs

A1) Standing Overhead Barbell Press: (warm up sets), 90lbs x5, 105lbs x5, 120lbsx5, Joker sets: 120lbs x5, x4, x4, x3
B1) Barbell Deadlift: (warm up sets) 170lbs x5, 195lbs x5, 220lbs x5 Joker sets: 220lbs x5, x5
C1) Dips (bodyweight): x12, x8, x6
D1) Rear Foot Elevated Split Squat with Dumbbells: 35lbs (each hand) x8, x8, x6
E1) Close Grip Low Cable Row (seated) 100lbs x10, x10, x10
F1) Seated Soleus Raises (with pause each position) 50lbs x12, x10, x10, x8
G1) Incline Dumbbell Curls (45 degrees) 30lbs each arm x10, x8, x6, x6

2/19/23
5/3/1 with Joker sets

A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 239lbs x5, 279lbs x5, 319lbs x5, Jokers 319lbs x5, x5
B1) Barbell Bench Press: warm up sets x3, 120lbs x5, 140lbs x5, 160lbs x5, Jokers 160lbs x5, x5, x5, x5
C1) Chin-ups (Bodyweight): x11, x6, x5, x5, x4, x4
D1) Seated Leg Curl Machine: 100lbs x8, x8, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x20, x15
F1) Straight Knee Seated Calf Raise Machine: 210lbs x10, x10, x8, x8
G1) Standing Straight Bar Reverse Curls: 50lbs x15, x10, x10

Dog walk later, 30 min

2/20/23

Bodyweight: 213lbs, belly circumference: 39 inches (relaxed)

Macros last week:


Not really a surprise here that bodyfat didn’t seem to change with a big influx of carbs/sugar this week and a net overage of calories. Added 2 sessions of cardio but the obvious fix here would be a drop in calories of about 400-500 for the week, probably from carbohydrates and definitely alcohol, which I do track.

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Just checked your log, great job!
How many daily calories are you aiming for?

Hey man. About’s 1900-2000 range. trying to get strong yet drop bodyfat. Possible yet difficult.

2/21/23
A1) Standing Overhead Barbell Press: (warm up sets), 100lbs x3, 110lbs x3, 130lbsx3, Joker sets: 130lbs x3, x3, x3, x3
B1) Barbell Deadlift: (warm up sets) 180lbs x3, 205lbs x5, 230lbs x3 Joker sets: 230lbs x5
C1) Dips (bodyweight): x12, x8, x6
D1) Rear Foot Elevated Split Squat with Dumbbells: 35lbs (each hand) x10, x8, x6 each leg
E1) Close Grip Low Cable Row (seated) 100lbs x10, x10, x10
F1) Seated Soleus Raises (with pause each position) 50lbs x12, x10, x10, x8
G1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10, x8, x6, x6

2/23/23

Hard work week so took a very easy training day. Fasted 20 hours yesterday, and did fasted cardio and some abs this morning.

Treadmill walk 30 min at 3.8 mph
Decline sit-ups x10x4

2/26/23
5/3/1 with Joker sets

A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 259lbs x3, 294lbs x3, 334lbs x3, Jokers 334lbs x3, x3, x3
B1) Barbell Bench Press: warm up sets x3, 130lbs x3, 155lbs x3, 170lbs x3, Jokers 170lbs x3, x3, x3
C1) Chin-ups (Bodyweight): x12 (broken reps, but good), x6, x5, x5, x4, x4
D1) Seated Leg Curl Machine: 100lbs x10, x10, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x20, x15
F1) Straight Knee Seated Calf Raise Machine: 210lbs x10, x10, x8, x8
G1) Standing Straight Bar Reverse Curls: 50lbs x15, x10, x10

2/28/23
A1) Standing Overhead Barbell Press: (warm up sets), 105lbs x5, 120lbs x3, 135lbsx2 Joker sets: 135lbs x1, x1, x1
B1) Barbell Deadlift: (warm up sets) 195lbs x5, 220lbs x3, 245x2 Joker sets: 245lbs x1, x1, x1
C1) Dips (bodyweight): x12, x8, x6, x5
D1) Rear Foot Elevated Split Squat with Dumbbells: 35lbs (each hand) x10, x8, x7 each leg
E1) Close Grip Low Cable Row (seated) 100lbs x10, x10, x10
F1) Seated Soleus Raises (with pause each position) 50lbs x12, x10, x10, x8
G1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10, x8, x6, x6

Fasted workout, no time for cardio today.

3/3/23

Hello Kettlebell, my old friend…it seems I’ve dusted you off once again…

(50 lbs kettlebell)
1st round: 10 swings, 2 pushups
15 swings, 3 pushups
25 swings , 5 pushups
50 swings

Stopped there…lots of burning in the hamstrings…LOTS of heavy breathing…uh oh. Not gonna do 10,000 swings this time, but I DO like the idea of a quick and simple conditioning workout at home.

3/5/23
5/3/1 with Joker sets

A1) V- Hammer Squat Machine (facing pads): warm up sets x3, 279lbs x5, 314lbs x3, 354lbs x1-, felt the old left-sided lumbar twinge- (I’ve been here before, though bracing hard, and immediately throw on my lifting belt- better)
B1) Barbell Bench Press: warm up sets x3, 140lbs x5, 160lbs x3, 175lbs x3, Jokers 175lbs x3, x3, x3
C1) Chin-ups (Bodyweight): x12, x6, x5, x5, x4, x4
D1) Seated Leg Curl Machine: 100lbs x10, x10, x8, x8
E1) Seated Cable Face Pull with OH press (with rope): 27.5lbs x20, x15
F1) Straight Knee Seated Calf Raise Machine: 210lbs x10, x10, x10, x8
G1) Standing Straight Bar Reverse Curls: 50lbs x8, 60lbs x10, x10, x8

Decline leg raise x20, x15

Airdyne bike: 15 minutes moderate pace

3/5/23

2 month progress:
About 212 lbs-----> 215lbs today

Relaxed tape circumference measures:

Neck: 15 inches---->16 inches
Mid-shoulders/upper chest: 49.5 inches---->49 inches
Upper arms : 15 inches----15.5 inches
Belly/umbillicus: 41 inches-----> 39 inches
Quad/distal: 17 inches------> 17.25 inches
Calf: 15.25 inches-----> 15 .5 inches

Soooooo…I inadvertently created a bit of a bulk when I was actually attempting to get stronger and cut… Really not where I wanted to be as far as the timeline of the contest, however, I can continue to shift gears and lose in the next months.

3/7/23

Decided to take the deload week as my back is barking at me and sneak in more of that cardio if I can.

A1) Standing Overhead Barbell Press: (warm up sets), 70lbs x5, 85lbs x5, 100lbs x5, x5
B1) Barbell Deadlift: (warm up sets) 130lbs x5, 155lbs x5, 180lbs x5, x5
C1) Dips (bodyweight): x12, x8, x6
D1) Rear Foot Elevated Split Squat with Dumbbells: (bodyweight only) x20, x20 each leg
E1) Close Grip Low Cable Row (seated) 100lbs x10, x10, x10
F1) Seated Soleus Raises (with pause each position) 50lbs x12, x10, x10
G1) Incline Dumbbell Curls (45 degrees) 35lbs each arm x10, x8, x6

Incline treadmill walk 20 min at 3.8 mph, 2.0 incline