sweetale

Keep It Simple, Stupid I can't remember what coach, teacher or professor I first heard this from, but it's my mantra for this challenge. I liked how my first challenge gave me a place to outline my goals and keep myself accountable. I want to keep up my training and nutrition, but my life is pretty chaotic at the moment, so I am going to keep my goals loose and simple. Training - Squat 2x per week & Bench 2x per week. I'll be doing accessory lifts and deadlifting when I can. Nutrition - Track meals 6/7 days per week and meet the following goals: 2700-3000 calories 200+ grams of protein 25-30% of my calories from fat Life Goals 1. Read The Art of Lifting & The Science of Lifting (2 ebooks) by Greg Nuckols and Gorilla Mindset by Mike Cernovich 2. Stop biting my finger nails - I'll be taking weekly pictures for myself to track my progress. I'm dealing with a lot of anxiety right now and this is my number one nervous habit that I'm going to kick.

I got sick again last week, but I think I've finally kicked it for good. I started playing Pokemon GO and have been walking for miles with no problem. Getting back into the gym today and will likely write up a new challenge tonight! Thanks for checking in!

Got sick again, bleh. I'm feeling a lot better. I started playing Pokemon go and I'm hooked! I'm becoming an unintentional cardio junkie. Heading back into the gym tomorrow and going to revise my challenge to include my new hobby.

Thursday, 07/07/2016 & Friday 07/08/2016 Due to sleep related issues, I didn't train on either of these days. I'm going to stop listing my macros on here as it's redundant with MyFitnessPal.

Wednesday, 07/06/2016 AM Weigh-In: 211lbs (-2lbs) Rest Day Macros Calories: 3143 Protein: 222g Fat: 115g - 33% Carbs: 305g Pizza Wednesday cheat lunch.

Tuesday, 07/05/2016 AM Weigh-In: 213lbs Training Session: Bench, OHP, Dips - Fitness Center 8:00PM Bench: WU - 45, 135, 185, 225 / Wraps On / 5X5X245 OHP: / Wraps & Belt On / 3X8X145 BW Dips 12, 10, 7 I'm adding in dips now once per week. The 5X5 was harder than I expected, but I completed it. The final rep of almost every set was a grinder. OHP was moving well. Both lifts get bumped up 5lbs for the next time. I'll be sticking with 5X5 bench until I'm back to my pre stomach flu 255. Macros Calories: 2877 Protein: 230g Fat: 77g - 24% Carbs: 316g Calories and fat were a little low.

Just realized I got overeager for the next challenge and misread the date - whoops. I'll copy and paste into my battle log for next time.

Thought the next challenge thread was open and posted this on accident. This will be the template for what I am currently doing and for the next challenge when it officially starts: What's up, nerds? I'm back for another go. A little background for those who don't know me: I train for strength in the powerlifting lifts, but for the moment I don't compete. This will likely change once I establish more order in my professional and personal life. I train for health, looks, confidence, and the thrill of it. I am a disciple of IIFYM - no paleo, clean eating, or what have you. I'm an engineer, so I take an analytical approach to fitness. I finished my first challenge, but got really busy toward the end and never wrote up my reflections on it. In a nutshell, I learned the following: My self-made programming is working, but I've made a few refinements, eliminating my "bodybuilding" accessory days in favor of incorporating OHP and barbell rows back into my program. I started with StrongLifts 5X5 and what I do has evolved out of there. I want to increase my knowledge and wisdom regarding strength training and programming. I've been eating too much and have been sloppy with my cheat meals. This was particularly true after the conclusion of the challenge I did back in May. At my worst I was 219lbs at 5'10. A nasty past week of stomach bug brought me down to 208, which I've been holding at for the past two days even after bringing my calories back up. I look a lot better and oddly enough, didn't get much weaker. I am seeking to lose more fat. I may have mild insomnia, so my sleep goal was futile. Things have improved since the last challenge, but I am not going to force a sleep goal. I will get into bed when my daily tasks are complete and sleep as it comes to me. Having three gym memberships is awesome and I've learned how to take advantage of the strengths of each one at their least crowded hours. Main Quest Increase strength in the powerlifts without becoming too fat. "Too fat" for the moment is a self assessment of how I look and feel. I aim to make it more quantifiable in the future. Quest Goals 1. Training - Perform the following lifts each week: Squat 1: Performed at the beginning of the week - Sets of 4 if I just increased the weight / Complete a 5X5 before increasing the weight 5lbs. Bench 1: Performed at the beginning of the week - Sets of 4 if I just increased the weight / Complete a 5X5 before increasing the weight 5lbs. Squat 2: Performed after Squat 1 and Bench 1 - Doubles if I just increased the weight / Complete a 5X3 before increasing the weight 5lbs. Bench 2: Performed after Squat 1 and Bench 1 - Doubles if I just increased the weight / Complete a 5X3 before increasing the weight 5lbs. Deadlift: Performed on the weekend after a rest day. Start with triples until I can work up to a 5X5 before increasing the weight 10lbs. I haven't been deadlifting that much, so I just came up with this - I will make adjustments as necessary. OHP: Performed during the same training session as one of the bench days (depending on equipment availability). 3X6-8 trying to increase the weight by 5lbs as I can. Barbell Rows: Performed during the same training session the other bench day. 3X6-8 trying to increase the weight by 5lbs as I can. 2. Macros - Track daily with MyFitnessPal. Two cheat meals, not days, allowed per week: Pizza Wednesday at work and one per weekend. Calories: 2900-3100kcal Protein: At least 200g Fat: 25-30% of my daily calories Carbs: Unrestricted as long as the above are met Adjust as necessary based on strength, appearance, knowledge gained. 3. Reading - Read three books this challenge: The Art of Lifting by Greg Nuckols The Science of Lifting by Greg Nuckols Gorilla Mindset by Mike Cernovich 4. Nail Biting - Stop doing it. I'll be photographing my nails at the end of each week to keep myself accountable

What's up, nerds? I'm back for another go. A little background for those who don't know me: I train for strength in the powerlifting lifts, but for the moment I don't compete. This will likely change once I establish more order in my professional and personal life. I train for health, looks, confidence, and the thrill of it. I am a disciple of IIFYM - no paleo, clean eating, or what have you. I'm an engineer, so I take an analytical approach to fitness. I finished my first challenge, but got really busy toward the end and never wrote up my reflections on it. In a nutshell, I learned the following: My self-made programming is working, but I've made a few refinements, eliminating my "bodybuilding" accessory days in favor of incorporating OHP and barbell rows back into my program. I started with StrongLifts 5X5 and what I do has evolved out of there. I want to increase my knowledge and wisdom regarding strength training and programming. I've been eating too much and have been sloppy with my cheat meals. This was particularly true after the conclusion of the challenge I did back in May. At my worst I was 219lbs at 5'10. A nasty past week of stomach bug brought me down to 208, which I've been holding at for the past two days even after bringing my calories back up. I look a lot better and oddly enough, didn't get much weaker. I am seeking to lose more fat. I may have mild insomnia, so my sleep goal was futile. Things have improved since the last challenge, but I am not going to force a sleep goal. I will get into bed when my daily tasks are complete and sleep as it comes to me. Having three gym memberships is awesome and I've learned how to take advantage of the strengths of each one at their least crowded hours. Main Quest Increase strength in the powerlifts without becoming too fat. "Too fat" for the moment is a self assessment of how I look and feel. I aim to make it more quantifiable in the future. Quest Goals 1. Training - Perform the following lifts each week: Squat 1: Performed at the beginning of the week - Sets of 4 if I just increased the weight / Complete a 5X5 before increasing the weight 5lbs. Bench 1: Performed at the beginning of the week - Sets of 4 if I just increased the weight / Complete a 5X5 before increasing the weight 5lbs. Squat 2: Performed after Squat 1 and Bench 1 - Doubles if I just increased the weight / Complete a 5X3 before increasing the weight 5lbs. Bench 2: Performed after Squat 1 and Bench 1 - Doubles if I just increased the weight / Complete a 5X3 before increasing the weight 5lbs. Deadlift: Performed on the weekend after a rest day. Start with triples until I can work up to a 5X5 before increasing the weight 10lbs. I haven't been deadlifting that much, so I just came up with this - I will make adjustments as necessary. OHP: Performed during the same training session as one of the bench days (depending on equipment availability). 3X6-8 trying to increase the weight by 5lbs as I can. Barbell Rows: Performed during the same training session the other bench day. 3X6-8 trying to increase the weight by 5lbs as I can. 2. Macros - Track daily with MyFitnessPal. Two cheat meals, not days, allowed per week: Pizza Wednesday at work and one per weekend. Calories: 2900-3100kcal Protein: At least 200g Fat: 25-30% of my daily calories Carbs: Unrestricted as long as the above are met Adjust as necessary based on strength, appearance, knowledge gained. 3. Reading - Read three books this challenge: The Art of Lifting by Greg Nuckols The Science of Lifting by Greg Nuckols Gorilla Mindset by Mike Cernovich 4. Nail Biting - Stop doing it. I'll be photographing my nails at the end of each week to keep myself accountable.

Monday, 07/04/2016 - Rest Day and Cheat BBQ Happy 4th of July!! My approach to days with cheat meals will be to log the rest of the food like any other day just to make sure I'm getting enough protein and make the non cheat meals similar to the usual. Given that I'm going to a BBQ tonight, I don't think protein will be an issue.

A 1500 powerlifting total at under 220lbs bodyweight

Sunday, 07/03/2016 - Macros Calories: 3031 - Close Enough Protein: 201g - Success Fat: 95g - 28% Success Carbs: 343g

Sunday, 07/03/2016 - Training Session: Fitness Center 3:00PM Went for 5X5's on Bench and Squat and finished with OHP to get used to that movement again. My strength hadn't dropped off nearly as much as I had expected. I completed squat and almost completed bench with 5lbs less than my best 5X5's. OHP dropped off quite a bit, but I was pretty fatigued by that point in the session. Here's what I did: Bench: 45, 135, 185, 225 WU /Compression Cuffs and Wrist Wraps On/ 4X5X245 1X4X245 - Lost tightness in my setup halfway through the set and racked it after 4 Squat: 45, 135, /Knee Sleeves On/ 225 , /Belt On/ 315, 335, 355 WU 5X5X375 OHP: 45, 95, /Compression Cuffs and Wrist Wraps On/ 135 WU 1X4X155 2X6X145 6lbs down, my face and gut look noticeably thinner and with those numbers, stomach flu wasn't the worst thing that could've happened to me. Pleased to be back on the grind.

Sunday, 07/03/2016 - Nutrition & Life Goal Lowering the calories a bit since eating at around 3300 with full cheat days was making me fat. Keeping the goals loose as I feel things out: Calories: 2900-3000 Protein: At least 200g Fat: Between 25-30% of my calories Carbs: Unrestricted as long as the above are met Cheat meals: Pizza Wednesday at work and one per weekend Life goals: - Stop my horrible nail biting habit - Read The Art of Lifting and The Science of Lifting by Greg Nuckols - Read Gorilla Mindset by Mike Cernovich Heading to the gym in an hour!

Saturday, 07/02/2016 - Respawn I completed the challenge in the last post and disappeared from the forums. I kept training, but logged my workouts in my phone and more recently with pen and paper. I missed the forums so now I'm back! I just got over the stomach flu and finally was able to eat north of 2500 calories today. I'll be back in the gym tomorrow to go for 5X5's of bench and squat and I'll be shooting to eat about 3000 calories per day. I'll go more into detail on my macros in a future post. Before I got sick, things were going pretty well. I only deadlifted once in the past two months due to issues that I have since remedied, but squat and bench had been progressing nicely. I phased out my bodybuilding style accessory days and started doing high volume OHP instead. My most recent rep PRs are as follows: Squat: 3X3X415lbs Bench: 5X3X260lbs Deadlift: 4X3X405lbs OHP: 3X8X165lbs I'm excited to get back at it tomorrow! I lost 6lbs due to illness and am interested to see where my strength is at after not training for a week. Gonna cash in on some serious sleep tonight and eat a big breakfast.