Cookies and Beer Most of the Year

I’ll second @The_Myth here, looking leaner on the last picture and the weight is dropping as far as I can remember. 15 lbs or more right.
Yeah good take on the push through thing… as long as you don’t injure yourself.

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Definitely. The mistake I’ve made in the past though is to “over-celebrate” my accomplishments and not push through. Once I see abs and around a 34" waist- that is the place I’d like to call my home.

Good luck with your pursuits this spring!

5/2/19

A lot of talk about injury/pain associated with training in these logs. Some considerations we should all take note of for both acute and chronic, from a course on pain I took recently:

"and it’s important to understand the culprit of why the pain/symptom(s) is occurring. Here are some examples of what your body’s signals and symptoms could be saying:
a. You need to move more because your body is stiff
b. You need to move in a specific direction to balance out your movement directions
c. You did a little too much too fast, take it easy for 1-2 days, don’t do any new activities, but stay the course with current activities, think positive, and don’t worry
d. You need to move smarter, use better body mechanics and have better posture
e. You need to think differently about your circumstances and/or current life stressors
f. You need to think differently about your pain; understand that pain is not bad or harmful
g. You need to get stronger physically, emotionally, spiritually or both
h. You need to eat differently
i. You need to have more fun and do things you enjoy, find pleasure in your life again
j. You need to cope with negative emotions, thoughts, or relationships in your life "

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That’s a great list for potential causes for pain, but it doesn’t address the possibility of ‘you have caused damage and compromised the physical integrity of a muscle/tendon/ligament’ pain, which in stubborn, results-driven people can be justified away as being one of the other ones and worked through when it’s not appropriate. I may or not be speaking from experience here…

Definitely. It’s only a list of “some possibilities”. On the extreme end, you have unrelenting or worsening pain, usually accompanied by swelling, redness, or other discoloration, as well as a pronounced loss of range of motion. Those are your potential, “better get some imaging to be aware” situations.

5/3/19

Last deload day

A1)Deadlift (ramp up sets) 115lbs x5, 142lbs x5, 170lbs x5
B1) Barbell bench press (ramp up sets), 80lbs x5, 95lbs x5, 115lbs x5
C1) One arm dumbbell rows 75lbs x10, x8, x8, x8
D1) 45 degree reverse crunch: x20, x12, x10, x6
E1) Barbell preacher curls: 60lbs x10, x6, 50lbs x10, x10, x8
F1) Single leg calf raises with 2 sec pauses (top/bottom) off step (Bodyweight) x12, x10, x10, x8 (alternating legs, no rest)
G1) 6 way dumbbell shoulder raise 10lbs x10, x8

10 min walk

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So how do you feel after a week of deload.
Ready to hit the weights hard again?

Yeah, I feel fresher. I could sleep longer, but my back is feeling better, going to up all training maxes, and diet is not consistent daily but fluctuates at the low end at about 1800/day, and up to 2300 on other days. Besides a cheat pizza with beer last weekend, I’ve avoided all junk and alcohol.

Because work has been busy and my week was full of appointments including education courses and the dentist, I’m looking forward to a regular schedule. I feel rushed through what time I get for my workouts, and I think upping my steady state cardio would be beneficial right now. I feel best in the morning, not too run down after the usual coffee intake. I wanna start playing tennis 3x week and warmer weather is on the horizon for it, which is pretty good interval training if it’s singles.

The plan is still continuing cycles of 5/3/1 until July and then take a few months break on a different program.

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5/5/19

Bodyweight: 204.5lbs (-3!)

Workout:

A1) Back squat: 170lbsx5, 195lbs x5, 225lbs x3, x2 (can’t tell my brain enough to not relax/keep tight in the hole…grrrr)
B1) Barbell overhead press: 95lbs x5, 108 lbs x5, 125lbs x5, Joker sets: 125 lbs x3, 105 lbs x6, x5, x4, x4

Giant set

C1) Dips (bodyweight): x8, x8, x5, x5, x4
C2) Pull-up parallel grip (bodyweight) x8, x7, x6, x5, x3
C3) Seated calf raise machine (2 sec pauses top and bottom): 45lbs x10, x8, x8, x8, x7

D1) Hack squat machine (3 second eccentric) (185lbs) x8, x8, x8, x8 (I feel dizzy)
E1) Prone hamstring curl machine: 95lbs x10, x10, x10
F1) Incline dumbbell biceps curls: 25’s x10, x8, x8, x7, x6 (hard contraction at the top)
G1) Russian twist on SB: 10lbs dumbbell x20, x20
G2) SB crunch: 10lbs x10, x10 (the front of my neck felt these more than my abs)

Conditioning: (later) push mower, spread fertilizer, about 90 min

Diet:

Diet for the week a little up and down, but that’s how I roll. Definitely a deficit for the week and definitely lower fat, higher protein. Down 3 pounds just like that scares me a little, especially because my strength was a bit stalled out today. But I guess that happens when you combine a strength program with calorie restriction.

5/7/19

T.I.F. today mid afternoon after morning session:

A1)Deadlift (ramp up sets) 190lbs x5, 220lbs x5, 250lbs x8
B1) Barbell bench press (ramp up sets), 126lbs x5, 145lbs x5, 165lbs x7
C1) One arm dumbbell rows 75lbs x10, x8, x8, x8
D1) 45 degree reverse crunch: x20, x10, x10, x6, x5
Super-set
E1) Barbell preacher curls: 60lbs x10, x8, x6, x4
E2) Incline dumbbell bench press 55’s x10, x8, x6, x6

F1) Single leg calf raises with 2 sec pauses (top/bottom) off step (Bodyweight) x12, x10, x8, x8 (alternating legs, no rest)
G1) 6 way dumbbell shoulder raise 10lbs x10, x5, x5

Diet:

Pre-workout: Coffee black, Mag-10, 3 scoops with water; 10 oz tart cherry juice

Mid-Morning: Chocolate Whey Iso-Protein, 3 scoops, 2 scoops superfood, water, medium banana

Dinner: 12 oz Seared chicken breast, 10 oz baked potato, Normandy veggies, pat of butter, carmelized onions

5/8/18

Flatulence Diet:

Breakfast: Coffee (black), 2 whole eggs, 15 tbs egg whites, 1tbsp EVOO, 1 cup steel cut oatmeal with 5 strawberries cooked, 2 cups sauteed kale

Lunch: 3 scoops chocolate Isolate Whey Protein, water, medium banana

Dinner: Turkey sausage (4 oz), chicken breast 6oz, Farfalline Pasta, 1.5 cups cooked, marinara sauce (3 tbsp),

Pre-bed: 2 scoops Metabolic Drive with water, 1/2 cup saurkraut

Calories: 2162, Protein: 276g; Carbs: 221g, Fats:55g

5/10/19

PM Workout:

A1) Back squat: (ramp up sets) 185lbs x3, 210lbs x3, 235lbs x2 (folded it in…) Joker sets: 155lbs x10, x10
B1) Barbell overhead press: (ramp up sets) 100lbs x3, 115lbs x3, 130lbs x3

Giant set

C1) Dips (bodyweight): x8, x8, x6
C2) Pull-up parallel grip (bodyweight) x8, x7, x6
C3) Seated calf raise machine (2 sec pauses top and bottom): 50lbs x8, x8, x8

D1) Hack squat machine (3 second eccentric) (185lbs) x8, x8 (I feel dizzy)
E1) Prone hamstring curl machine: 95lbs x10, x10, x10
F1) Incline dumbbell biceps curls: 25’s x10, x8, x8, x6, x6 (hard contraction at the top)

Conditioning: Treadmill incline 2.0, 3.8 MPH 15 min

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5.10.19

Diet:

Breakfast: Coffee (black), 2 whole eggs, 15 tbs egg whites, 2tbsp EVOO, 1 cup smashed potato

Lunch: 3 scoops chocolate Isolate Whey Protein, water, medium banana

Pre-workout: Mag 10 3 scoops, water, 10 oz tart cherry juice

Dinner: Seared chicken breast 6 oz, 5 oz baked potato with 1 tbsp butter, salt, Normandy veggies steamed

Calories: 2194; Protein: 225g, Carbs: 166g, Fats: 67g

Looks like you’re doing good at the moment Trim
Counting calories is so annoying, but doing it is the best way to gain or lose weight.

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You ain’t kiddin! I bet your plenty stinky with those macros lol

I don’t have to tell you…it’s bad. Outdoor walks now have a new purpose…but…eye on the prize, ya know?

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5/12/19

Abbreviated Mother’s Day workout (Mom stayed home…dad felt guilty)

A1)Deadlift (ramp up sets) 220lbsx3, 250lbs x3, 278lbs x6 (three pronated reps, three mixed)
B1) Barbell bench press (ramp up sets), 145lbs x3, 165lbs x3, 185lbs x7
C1) 45 degree reverse crunch: x20, x15, x10, x10
Super-set
D1) Barbell preacher curls: 60lbs x10, x8, x7, x7
E1) 6-way dumbbell shoulder raise 10’s x10, x10

5/14/19

Bodyweight: 204lbs

Another short morning workout; had around an hour after a brief warm-up. Hit my numbers on the two main lifts but nothing else fancy…

A1) Back squat: (ramp up sets) 195lbs x5, 225lbs x3, 248lbs x2
B1) Barbell overhead press: (ramp up sets) 108lbs x5, 122lbs x3, 137lbs x3

Giant set

C1) Dips (bodyweight): x8, x8, x6
C2) Pull-up parallel grip (bodyweight) x9, x7, x6
C3) Hack squat machine (3 second eccentric) (185lbs) x10, x10, x10

Later: yard work/push mower; about an hour

5/14/19

Diet

Breakfast/pre-workout: black coffee, 3 scoops Mag-10 with water, 10 oz Cheribundt Tart Cherry Juice

Lunch: Isolate Chocolate Whey with water (3 scoops), 1 pint of blackberries

Mid-afternoon: 3 carnitas tacos with corn tortillas, onion/cilantro, green chili sauce, 5 braided pretzel sticks

Dinner: 10oz hickory smoked cod, 4 oz cooked rice, 2 tbsp dill mustard sauce

Calories: 2038; Protein: 205g, Carbs: 232g, Fat 35g

I want that pizza so badly, wish I didn’t drop onto that picture when I went to catch up on your log.

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