Broba Fett

Oh! I forgot to mention. I did all deadlift and RDL with a double overhand grip except for my set at 275. Supposed to help build grip strength, which is of great interest to me as I think it'd be really fun to compete in a strongman competition down the road when my lifts and weight are where I want them. So yeah, another little victory.

Deadlift day. Working sets: 225x3 245x3 275x10 Assistance work: Romanian Deadlifts: 150x5x10 Kroc Rows: 50x3x20 Estimated 1RM (starting 5/3/1 --> after 2nd week): Bench: 170 --> 187 Squat: 217 --> 235 OHP: 123 --> 130 Deadlift: 335 --> 367 I know these are just estimates but these are the numbers I will cling to until things start going down on the scale again. At least I know I am getting stronger. Combine that with the new/bigger muscles I feel and I can trudge on until that scale starts going the right way again.

Planning on taking pics Monday as it will be 4 weeks from when I started following my macros. Hopefully I can see some change. Thanks for the encouragement. Right about now would be when I would normally go "NO CHANGE FOR TWO WEEKS!?!? Time to change things up!" Going to try to stay with it and power through.

Just a quick check in to say I just stepped on the scale... 407.2? Last Friday was 407.4. Don't know how that happens. Wish I could find a consistent way to measure myself so I could at least tell if I'm losing fat.

Uhhhhh... F, all of the above! Thanks for checking out the thread Forkboy. I agree, spreadsheet is gonna be a pain in the ass but it will be nice to know that all of my numbers are verified by me and not by some stranger who could've missed a decimal point and screwed up my day... I think it'll be worth the couple hours of figuring.

See, I manage to do poorly with plate math all by myself. At least one set per day is off by a bit. So don't feel too bad. And as far as tuna goes, I just mix in hot sauce until it tastes like burning and not fish, then gulp it down. Not a big fish fan.

Upon further reflection, think I'm gonna hold off on the sprints for now and just focusing on keeping myself straight on the 5/3/1 and my diet. I appreciate the info though lainisos. I just might go for a mile jog in my deload week though, just to see where my mile time is...

How do you like doing that version of BBB? I'm doing the one where you just back off on the weight and do 5 more sets of your main lift for the day. Makes for quite a burn.

Good info there, thank you much. The gym I go to sits on its own city block and a good part of it is a 50 yardish grass lawn. I'm thinking I may just go out after my deadlifts tomorrow and sprint across, walk back, sprint across, walk back. Repeat until I'm exhausted. Although, it would be fun to see how fast I can run a mile at this weight. Fastest I've done is 12:48 and that was about 50lbs heavier...

Thanks Trent! I'm getting there.

Thanks! I shall read sometime this afternoon.

I'll have to check out the USDA website. What I'm thinking I need to do is set up a spreadsheet with my favorite foods and look up the macros for all of them. Then I can find out what a typical meal is, (for instance, 3 chicken breasts, a bag of green beans, and a cup of brown rice), and make a drop down for each meal so it populates the macros automatically. Then I can sit on sunday and just bake a bunch of chicken, put it all in gladware with said beans and rice and have my lunches figured in advance. Then I can know that my breakfast will be 2c almond milk, 4 scoops protein powder, and 2 eggs. Lunch would be 3 chicken breasts, green beans, and a cup of rice. Just leaves dinner as the variable and that could be regulated too if I can find 10 or so meals my wife and I both like and do the spreadsheet thing with them too. That all seems horribly convoluted as a text paragraph but I swear it makes sense in my brain.

Don't know how I wasn't following this thread already but I am now. You'll kill that smoking habit. Any improvement is still improvement. Half a cig is better than a whole one.

Thanks Courtnie! Yeah, I figured it wouldn't be the end of the world since I'd still be under my cal maintenance but I think I'm ready to just get things well planned ahead of time.

Oh, I forgot to mention. I think I'm going to start working in sprints but I really don't know anything about it. Do I just sprint until I am about to fall over and die and then walk until I catch my breath and repeat several times? If anyone would like to drop some sprint knowledge on me so I can read up when I get a chance, feel free.

Ohhhhhhhh Yeeeeeaaahhhhhhhhh!

I can relate. That's why I eventually had to man up and start going in the morning. I've found it puts me in a much better mood. I'm guessing doing BP at the end rather than the middle is probably why you had to back off the weight a little. Push press works those same muscles and they help each other but I imagine doing it before BP gave you a good amount of fatigue going in.

Don't remember if I told you all last week in my battle log but I've decided to rename OHP day to Ultimate Warrior day. Why? Because ^that^. So... OHP Ultimate Warrior day today. Working sets: 80x3 90x3 100x6 BBB sets: 55x5x10 (Was feeling it pretty good by end of 4th set but I finished strong.) Threw in some shrugs because why not? 45x10 55x10 75x10 Now I know to start more around 70-75 next time. Finished with pull downs. I've been doing 10 behind the head to my neck, then lean back and do 10 to the front of my shoulders. I did that 5 times at 210lbs. Feeling good. I think Ultimate Warrior day is tied with deadlift day for my favorite. In not so great news, I somehow screwed up my fat/pro yesterday. After dinner I was 17g over fat and 70g under protein but still under my overall calories by about 150. I figured it was better to stay under my overall cals and be under on protein than to catch up on protein and go further over on fat and over my overall cals. If that is wrong someone please let me know. I really need to get my shit together with these macros. Going to try to take Donar's advice and do a spreadsheet in the next couple days. MyFitnessPal is leaving too much room for error. This morning I pulled a Darwin and cracked two raw eggs into my protein shake and then Rocky'd that shit. Pretty tasty. That's about all I've got at the moment. Hope everyone has an awesome Thursday.

What a coincidence, today is OHP day...

I don't know how I missed this log but I'm following along now. I'm in my first cycle of 5/3/1 and loving it. Should be fun to watch your progress.

Yay progress! Keep it going!

That is almost exactly what was running through my head, only with words that are not as nice as "dickhole".

Not a problem. I'm soaking up dairy knowledge. I imagine he said that because alot of parents don't care if their kids get "good" cheese and thus end up getting stuff that has lactose in it. Just a guess though as this is new information to me as well.

It might sound cheesy but when I'm really in the need of a chill-out, I'll either pull up Gregorian Chant Radio on Pandora or do one of the guided meditations on Youtube. Maybe try that and ask her to give you 20 mins if she sees you with headphones in and eyes shut?

Quick ragevent: I found myself especially low on Carbs today so I went and got a package of dried pineapple and portioned out the 25 pieces or so i could have to get myself on track and set them aside on my desk so I could have something to munch on. I grab a piece every couple minutes A co-worker comes up and says "I thought you were trying to lose weight? You don't need any of this stuff." and sweeps whatever is left back into the container with the rest of it. I have no idea how many of those I had already eaten, just that I could finish that pile. So I explained: 1. I am following a diet system where I have to accurately hit my macros. 2. I didn't need his advice on what to eat. 3. Don't touch my shit. Especially food. Urge to kill... rising... So I portioned out what I thought I had left, erred on the side of "less than". My macros tonight will be with an asterisk as the numbers I end up with would be correct if I hadn't had that issue but the carb one will probably be a bit off. Ok, bitching over. Had to get that out of my system.