forgot to update log yesterday 01/27/22. 1800 calories lamb, chicken, greens, mayo, cranberries, walnuts, pickles, eggs, water, tea, peanut butter and a snack bar
Rest Day
15min jog
15min walk
1800 calories today from refeed. started day with eggs, cheese and primal ketchup.
its refeed friday! paleo base culture chocolate brownie, vegan macadamia nut milk smoothie with banana, dates, chocolate mint and some other hippie shit. i am far from vegan, however, they make excellent good carb treats (no refined sugar).
also having goat cheese with crackers at a goat farm!
yes a goat farm in maui! who woulda thought
https://www.surfinggoatdairy.com/
Training Day
HEAVY MAIN LIFT - DUMBELL BENCH PRESS - Reverse Pyramid Style
70lbs x 6
65lbs x 8
60lbs x 10
55lbs x 12
a. weighted hammer grip pull ups 25lbs - 2 x 15 (lite accessory)
b. dumbbell pull overs 40lbs - 2 x 15 (lite accessory)
c. dumbbell fly 20lbs - 2 x 15 (lite accessory)
Rest Day
15min jog
15min walk
refeed went well. was able to keep it under control. feel great! 1800 calories today. bbq pig, egg salad, veggies, most likely some fish. water and tea. no fruit or snack bar today
changed a few accessories around.
1800 calories today from chicken, mayo, nuts, seeds, greens, fruit, water and tea
TRAINING DAY
HEAVY MAIN LIFT - OVERHEAD PRESS - Reverse Pyramid Style
100lbs (27.5lbs per side/bar) x 6
95lbs (25lbs per side/bar) x 8
90lbs (22.5lbs per side/bar) x 10
85lbs (20lbs per side/bar) x 12
a. bent rows 115lbs (35lbs per side/bar) - 2 x 15 (lite accessory)
b. dumbbell shrugs 50lbs - 2 x 15 (lite accessory)
c. leg press 50lbs - 2 x 15 (lite accessory)
d. weighted chin ups 25lbs - 2 x 15 (lite accessory)
1800 calories today. fresh crab, eggs, greens, snack bar, oil, nuts, fruit, water and tea
Rest Day
15min jog
15min walk
02/01/22 1800 calories!
TRAINING DAY
HEAVY MAIN LIFT - WEIGHTED DIPS - Reverse Pyramid Style
90lbs x 6
85lbs x 8
80lbs x 10
75lbs x 12
a. incline press 90lbs (25lbs per side/bar) - 2 x 15
b. skull crush 45lbs (15lbs per side/ez bar) - 2 x 15
c. lat pulldowns overhand wide 100lbs - 2 x 15
d. lat pulldowns underhand close grip 100lbs - 2 x 15
02/02/22
1800 calories!
Rest Day
15min jog
15min walk
02/03/22
1800 calories
TRAINING DAY
MAIN HEAVY LIFT - DEADLIFTS
285lbs x 1 (1 RPM - 45/45/10/10/10 per side + bar) tested 01/19/22
Deadlift Stretch 10 Minutes
175lbs (70lbs per side/bar) x 5 (60% 1 RPM)
175lbs (70lbs per side/bar) x 5
a. neck press 85lbs (20lbs per side/bar) - 2 x 15
b. dumbbell pull over 40lbs - 2 x 15
c. weighted hammer grip pull ups 25lbs - 2 x 15
1800 calories! refeed day.
eggs for fat and protein with some filipino bread (balintawak)
i found this vegan hippie bullshit health bar, BUT, they have some clean shit i can refeed on and no feel like shit.
a. mint chocolate chip smoothie: homemade mac nut milk, banana, coconut meat, fresh mint, hazelnuts, vitamineral greens, hemp protein, and cacao nib crunchies.
b. shortbread cookie bar: Cashews, goji berries, cacao ganache, coconut oil, maple syrup, Himalayan salt
c. mousse cup: chia seeds, cashews, coconut milk, coconut water, cacao, himalayan salt, maple syrup
Rest Day
15min jog
15min walk
1800 calories today. date day with wife. will stick to fish or chicken, veggies, eggs, cheese, greens, fruit, snack bar, water and tea
TRAINING DAY
HEAVY MAIN LIFT - OVERHEAD PRESS - Reverse Pyramid Style
95lbs (25lbs per side/bar) x 6
90lbs (22.5lbs per side/bar) x 8
85lbs (20lbs per side/bar) x 10
80lbs (17.5lbs per side/bar) x 12
a. bent rows 115lbs (35lbs per side/bar) 2 x 15
b. shrugs 60lbs 2 x 15
c. weighted chin ups 25lbs - 2 x 15
already starting to feel stronger. weight still under 130lbs.
1800 calories today from meat, eggs, greens, snack bar, peanut butter.
Rest Day
15min jog
15min walk
1800 calories today from ground lamb, eggs, greens, seeds, coconut, mayo, snack bar, water and tea.
Training Day
HEAVY MAIN LIFT - DUMBELL BENCH PRESS - Reverse Pyramid Style
70lbs x 6
65lbs x 8
60lbs x 10
55lbs x 12
a. dumbbell fly 20lbs - 2 x 15
b. leg press 50lbs - 2 x 15
c. weighted pull ups 25lbs - 2 x 15
i am up 2 pounds. finally! feel stronger but taking it slow. being patient!
1800 calories today from fresh mahi-mahi, eggs, greens, mayo, seeds, some keto bullshit snack bar, cashew butter, fruit water and tea!
Rest Day
15min jog
15min walk
1800 calories today from chicken, dressing, greens, seeds, eggs, cheese, kind bar, coconut snacks, water and tea.
TRAINING DAY
HEAVY MAIN LIFT - WEIGHTED DIPS - Reverse Pyramid Style
90lbs x 6
80lbs x 8
70lbs x 10
60lbs x 12
a. incline press 95lbs (25lbs per side/bar) - 2 x 15
b. skull crush 45lbs (15lbs per side/ez bar) - 2 x 15
c. dumbbell flys 20lbs - 2 x 15
d. lat pulldowns overhand close grip 100lbs - 2 x 15
i am up 2 pounds. finally! feel stronger but taking it slow. being patient!
1800 calories today from refeed. going with chicken for protein along with some greens and condiments. refeed will be a fruit, nut, seed, nut milk smoothie with chocolate. CHO will be from some clean grain vegan shit, rice and bread.
Rest Day
15min jog
15min walk
work schedule changed. i have to set up a new training protocol. training every 3 days. train, rest, rest, repeat.
looking forward to it. it is what it is. Its my birthday and I am getting a Hawaiian cheesecake. Starting 02/14/22
Training Day
DIPS - Heavy
DEADLIFT - Heavy
Lite Lifts
Neck Press
Incline Press
Dumbbell Pull Overs
Dumbbell Fly’s
Skull Crushers
Lat Pull Downs Underhand
Weighted Hammer Grip Pull Ups
Rest Day
30 minute walk
Rest Day
15 minute jog
15 minute walk
Training Day
OVERHEAD PRESS - Heavy
DUMBBELL PRESS - Heavy
Lite Lifts
Bent Row
Dumbbell Shrugs
Lat Pull Downs Overhand
Leg Press
Weighted Pull Ups
Weighted Chin Ups
eat, sleep, repeat
back on track. few days of rest adjusting to new work schedule. i am up another pound. solid. 1800 calories is working.
OVERHEAD PRESS - Heavy
DUMBBELL PRESS - Heavy
Lite Lifts
Bent Row
Dumbbell Shrugs
Lat Pull Downs Overhand
Leg Press
Weighted Pull Ups
Weighted Chin Ups
1800 calories today
Rest Day
30 minute walk
1800 calories today. changed diet due to high CHOL/LDL. chicken, fish, greens, seeds, fat free dressings, dark chocolate, eggs, fruit, snack bar, water, tea.
Rest Day
15 minute jog
15 minute walk
1800 calories today! fresh crab, kula greens and veggies, fruit, dark chocolate, snack bar, chicken salad, egg whites, water and tea
Training Day
DIPS - Heavy
DEADLIFT - Heavy
Lite Lifts
Neck Press
Incline Press
Dumbbell Pull Overs
Dumbbell Fly’s
Skull Crushers
Lat Pull Downs Underhand
Weighted Hammer Grip Pull Ups