Good work man. Diet looks pretty sound in general, past couple of days excepted maybe – should keep a food log myself.
Tough to get yourself back into the gym after a cold, but it feels better when you do it.
Great stuff on the press. I’m gunning for plates on that one myself.
keep it up.
thanks man, i’ve never done it before and its really been crazy helpful. And yeah weekends I tend to let it go a bit more than I should so I gotta have a bit more self disipline.
upper body today, the guy i was lifting with was testing his max on the bench so i tested also…
Warmup: foam roll, mobility
bench:
45xsome
95x5
115x5
135x5
155x3
175x1
185x1
195x1 PR
Pullups
2xbw5
20x5
30x5
35x3
4x 45x1
DB Bench
65x8
2x70x8
Sgl Arm Row
70x10
2x80x10
little more foam rolling and done. Was happy with it. the bench PR was nice to get, i couldve gotten the bar a bit lower though (maybe 2 inches from my chest), so it was kinda a cheat/bullshit PR but whatever. I’ll get there.
todays food…didnt do so well. We had a focus group/launch party for my internship today, and they served pizza, so i had some
breakfast shake
salad - spinach, cucumber, balsamic dressing
small ice cream cone
cliff bar
2 scoops protein
3.5 slices pizza
shake # 2
totals: 3,090 cal, 102 g fat, 292 g carb (way too high), 270 g protein (too low), 26 g fiber
headed home for thanksgiving break today so no training and a pretty weak diet…no time to log food so its just guesstimates but pretty shitty overall
breakfast shake - 850 cal
1/2 chicken pesto sanwhich - 450 cal
chicken burrito - 600 cal
homemade raviolli and sauce - 550 cal
tons of homemade choc chip cookes (so delicious) - at least 500 cal
totals - around 3k cal
happy that i got 3k with all the traveling and shit, but not happy wiht how i got them. will try to eat better tomorrow becasue thanksigiving is gonna be a shitshow food wise
so shitty day eating wise…definitely got 3k cal, but not in a good healthy way
got a good workout in though…did legs
warmup: foam roll, mobility, swiss ball rollouts 2x10
RFESS:
bwx5
20x5
30x5
40x5
50x5
60x5
70x5
80x5 PR
2x90x5 PR
sgl leg hip thrust
3x10
Landmines
25x10
2x35x8
squat mobility work - coassak squats, goblet squats, 3rd world squats
ab dolly rollouts - these were killers i did 4 sets of 5
some stretching, more foam rolling and done
happy thanksgiving everyone!
gonna eat a ton later, i cant wait
got a quick workout in today also…shoulders…did not do any mobility or stretching so im gonna try to get that in after dinner, but well see
Warmup: foam roll
press:
45xsome
95x5
105x5
115x5
125x3
135x2
pullups
12, 10, 12
some facepulls and done, gym was closing so no time to roll out again and stretch at the end
i’m gonna deload next week, and then lower my weights again and work back up. I kinda got impaitent and have been pushing stuff (upper body mostly) a bit too hard instead of going for slow, steady progress. Gonna take next week, do a ton of stretching, bodyweight stuff, light cardio, and form work, and then come back ready to go.
sorry for not having a good record of my food intake over the break, but since im home im just eating everything i get my hands on and hoping. will be better this coming week. and every week after that
pretty sure ive been around 3k cal every day this week, ive had some good workouts too so im defintiely fueled up and recovering pretty well also.
rolled for about an hour this morning with a friend…dude kicked my ass but got a good session in.
went right from there to the gym but had work so just decided to see how high i could take my deadlift and then peace
warmup: rolling, mobility, ab dolly rollouts 2x5
deadlifts
45xsome
95x5
135x5
155x3
175x3
185x2
205x1
225x1
245x1 PR
265x1 PR
275x1 PR
more ab work, rolled and stretched and called it a day. im happy with that. about 50lbs better than my previous best so thats good. 315 is within reach for sure.
taking a deload next week. I’ve definitely been pushing more than i should be (goin for heavy singles almost every day for a while now), and its just stupid/not helpful. Gonna take a week to do extra rolling, stretching, moblity work, and get some lighter prehab stuff done also.
weighed in at 159.8 again, no change from last week. I’m not quite sure about my eating this past week, so im gonna keep at 3k/day for this week also, but move up to 3500 cal/day on days when i have mma and work out. Hopefully this will keep me gaining good weight, and i will reassess at the end of this week.
and the deload week begins
started today off with some foam rolling, and then some goblet and cossack squatting, then,
bench
45xsome
95x10
105x10
115x10
pullups
3x10
more stretching, tons of mobility work and done, twas fairly dull.
on the plus side, a friend of mine just joined a krav maga gym down the road, so i get to go check that out with him tonight. should be a fun time.
food logging is back. I’m going to do a better job of this from here on out, even logging on weekends to get a better idea of how im doing.
breakfast shake
1/2 sandwhich - wheat bread, turkey, provolone cheese
some spinach
cliff bar
2 scoops protein
1 cup lettuce w/ balsamic dressing
2 pork chops
chicken burrito
shake numero dos
totals: 3,147 cal, 105 g fat, 235 g carb, 329 g protein, 22 g fiber.
a little higher carb than id like, due mostly to the cliff bar (nearly 50g), will cut that out for sure.
deloading sucksss…did basically nothing today
warmup of foam rolling, mobility work, some goblet squatting, then,
RFESS
3 x somexsome
hip thrusts
3 x somexsome
then more mobility, tons of stretching, and other things of that nature
wanted to go to krav maga tonight but didnt have the time (fuck you finals)
and diet was quite shitty today…anyway
breakfast shake
salad - lettuce, egg whites, ceasar dressing
sandwhich - honey mustard, chicken, provolone, bacon, lettuce, tomato on wheat
pasta with sauce (and oops)
and another shake
totals:
3,024 cal, 118 g fat, 239 g carb, 265 g protein, 19 g fiber
way to high on the carbs. fack.
more deload nothingness
foam roll, some mobility, some stretching
some light pressing and some light pulling
bjj tonight for 1.5 hours. woohoo
food!
breakfast shake
salad - lettuce, cucumber, turkey slices, balsamic dressing
cliff bar
sandwhich - honey mustard, chicken, bacon, swiss, lettuce, tomato on wheat
grilled chicken sandwhich w/ lettuce and ketchup
1 oz almonds
shake 2
totals: 3,215, 123 g fat, 270 g carb, 285 g protein, 31 g fiber
not happy with today due to the high carb count. im running low on protein powder so im trying to conserve and im not doing a good job of getting in protein from other sources
So my computer shat itself over the weekend and i wasnt able to post…i did ok with eating, not very clean but im pretty sure i got all my calories in every day. i weighed myself on Sunday and was at 160 even…only a .2 lb increase, so im upping my cals to 3500/day.
Back to the grind again… did bench today
Warmup: foam roll, Defranco’s agile 8…this thing is sweeet for opening up the hips
bench
45xsome
95x3
115x3
135x3
155x3
175x3
185x3
Pullups
bwxsome
+20x3
+25x3
+30x3
+35x3
+40x3
bw x8
Dips
+30x10
+35x10
40’s were being used, so 45x8 PR
T-Bar Row
45x18
90x10
90x10
and done. felt ok. good to be back though
just came back from krav class tonight…was a good time, learned some new knife defenses
back to food logging
breakfast shake
salad - spinach, balsamic dressing
1 scoop protein
sandwhich - chicken, bacon, swiss, lettuce, tomato, honey mustard on wheat
milk
chicken burrito
more milk
second shake
totals: 3,503 cal, 148 g fat, 252 g carb, 303 g protein, 18 g fiber
long day today…got into the gym quickly cuz its crunch time at school so ive been pretty busy. anyway,
Legs
Warmup: foam roll, agile 8
RFESS
bwxsome
50x3
60x3
70x3
80x3
90x3
100x3 PR
then did some squat work…coassack squats and just geting under the bar, sitting in the hole, getting used to the feeling
more foam rolling and done.
also went to krav class at night for about 90 minutes
food!
breakfast shake
sandwich - chicken, bacon, swiss, lettuce, tomato, honey mustard on wheat
bag o chips
scoop of protein
3 oz almonds
tortellinis
milk
shake dos
totals: 3, 696 cal, 154 g fat, 302 g carb, 296 g protein, 29 g fiber
way to high on the carbs, gonna fix that tomorrow.
food!
Upper body again today…
warmup: foam roll, agile 8
Press
45xsome
75x5
95x3
105x3
115x3
125x3 (for some reason this was killer, not quite sure why it was such a grinder. Wanted 135 real bad but decided to call it a day and hit it harder next week)
Pullups
12, 10, 8 (also super weak for some reason)
incline bench
95x10
115x10
135x10
115x10
cg rows
110x20
120x15
130x13
140x10
and food
breakfast shake
sandwhich - turkey and provolone on wheat
salad - spinach and cucumber with balsamic dressing
cliff bar
1 scoop protein
sandwich - chicken, bacon, swiss, lettuce, tomato, honey mustard on wheat
milk
chicken burrito
second shake
totals: 3,647 cal, 132 g fat, 303 g carb, 328 g protein, 24 g fiber.
another super short day today, thanks to finals
deadlifts
warmup: foam roll, agile 8
deadlifts
45xsome
95xsome
135x5
185x3
225x3
245x3
255x3
GHR
10, 7 (moved the foot thing in closer to make it harder, these were killer, and then i ran out of time)
and food
breakfast shake
chicken ceasar wrap
2 brownies (my art history ta made them, and they were AWESOME)
scoop o protein
chicken burrito
milk
shake 2
totals: 3,550 cal, 141 g fat, 296 g carb, 292 g pro, 18 g fiber.
did fairly well with getting all my calories in over the weekend, and weighed in today at 161,8, a +1.8 lbs gain. pretty happy with that, so ill keep my calories at 3500/day for another week.
back in the gym today, bench day
warmup: foam roll, agile 8
Bench:
45xsome
95xsome
135x5
155x3
180x3
190x3 PR
Pullups
bwxsome
+20x3
+30x3
+35x3
+40x3
+45x3 PR
Incline Bench
3x115x10
DB rows
65x12
75x12
80x10
and done, very happy with the PRs on the main lifts, little disapointed on how weak my incline bench is…
krav class at night, also rolled for about a half hour after class
absolute shit day of eating though, im running low on protein powder so to conserve i dropped the morning shakes, and i did not realize how hard it would be to get quality calories in… anyway
banana
1 oz almonds
tons of whole milk
1 scoop protein
sandwich - chicken, bacon, siwss, honey mustard on wheat
burger and fries with a soda (FAIL)
chicken burrito
and more milk
totals: 3,503 cal, 155 g fat, 312 g carb, 198 g protein, 14 g fiber.
FUCK. bought tons of whole milk, so im quasi GOMADing it for the week. really pissed about the high carb and low protein count, will definitely find a way to do better tomorrow.