Raven, good to see you’re still here, I’ll have to pop into your log and see what’s going down over there.
30 minutes Arms
- single-arm DB curls 30lb
- bent single arm hyper-supinated grip concentration curls 30lb
- seated concentration curl machine partial reps (bottom range) on the “Techno Gym” machine
***anyone reading, if you ever see a “Techno Gym” machine of any kind, give it a try. The angles, the padding, and especially the shape and material of the handles on these things is AWESOME.
- single arm overhead tricep extension 35 lbs
- pull-ups - haven’t done these in years because golf and tennis elbow. I’m just getting back into them, so I did a bunch of slow partials and sets of 2-3 strict pull-ups, just trying to re-groove the full-body coordination and feel out any elbow pain sticking points throughout the range. This is one where slow-and-steady will be critical, otherwise my elbows will just go right back to where they were. Can’t have that.
15 minutes of “The Show”
-this is my flowing sequence of breakdance/capoeira/tai-chi/gymnastics/acro yoga type of movement with at least a few pistol squats and strict, no-momentum presses into handstands and then back down.
15 minutes of jump rope
-today I just focused on singles to the beat of 140bpm music, trying to minimize any breaks. I stopped a few times just for a few seconds each to drink water…otherwise this was pretty much 15 minutes of continuous jump rope where HR starts about around 115, but as I got deeper and deeper into the 15 minutes, I ended up at about 150 or so.
Weight today 197.0
Diet yesterday - 1750 calories, 40/40/20 macros.
I tried going with fruit-only for carbs throughout the day yesterday, just to see how it affected my appetite, energy, and water balance. I did have some non-fruit carbs later - beans, tortilla, and a small snifter-ish serving of liqueur. No conclusions there, I don’t think I felt much difference…maybe less energy and fullness around mid-morning. The fruit was basically 200g total blueberries and 200g total strawberries and 2 cuties. Satisfying while I’m eating it in the moment, but doesn’t really “stick”.
Today, I’ll play around with the opposite. I’m going with oatmeal and rice for my carbs today. If there is a difference, I think it’s how a day with more of those types of carbs makes me feel for the following morning workout. We will see.
Overall, this diet (or “aggressive mini-cut” if we want to talk like modern-day bros) couldn’t be going much better. I really only care about how hard it is to stick with it mentally, and it has been super super easy. I’m 17 days into it. Slower progress for the first two weeks, I’d say, but once the outer layer of fluff came off and the inner layer of bloat/inflammation subsided (from months/years of eating more of a standard-ish diet), the results in the mirror and on the scale really started picking up.
It’s the kind of thing where you’re just doing something normal like brushing your teeth and you notice that your forearm looks different. Or the less subtle, like a guy at work saying, “dude, what the f are you doing right now, you are looking ripped, how much did you lose?”
Probably only 10-ish pounds but I was right on that border where that 10 pounds makes a pretty big difference in the overall look.
17 days down, probably not many to go before I might intentionally nudge the calories back up to 2300-ish, which is still a deficit, but I’d rather start nudging upward while my fat loss momentum is still in high-gear, instead of waiting for a stall. Just intuitively follow what my body seems to want to do.
At my best, I was super lean at 192. I think I’ll end up right in that same spot, maybe even a bit heavier. It’s not like I just started lifting 17 days ago. I’ve been crushing very consistent, demanding, and in my opinion, effective workouts for years now, with just a few stretches of breaks during the peak summer months where I get so obsessed with the golf swing that everything else falls away.