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About Jaelen
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Rank
Newbie
- Birthday July 6
Character Details
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Location
Oklahoma City
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Class
warrior
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MFP can track macros as percentages without going pro. If you want to custom set your macros in grams then you have to go pro. Percentages are finicky but easily doable and better than paying.
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The back tenderness turned into a little bit more than that so I took a couple of weeks off from the lower body lifts. Then I promptly went on vacation. I was going to take a bit more time off, but I'm getting back into it tonight. I'm reducing the weight a bit and restarting block 2.
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Dradis gives good advice. If you do intend to keep dieting and your lifts start suffering, dropping the weight isn't recommended. We want to keep the intensity high. So, if you are struggling at say...5x5 then move to 3x5. When that becomes a struggle, try dropping to 3x3 but keeping the weight the same. When 3x3 becomes a struggle, it is definitely time to take a diet break. This lets you get some more time in a deficit while minimizing muscle loss. But to me, it is all a mental game. I just try and keep to the path that keeps me sanest. Or at least makes me the least crazy.
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B2 - W1 - D2 FitNotes Workout - Tuesday 28th July 2015 ** Overhead Press ** - 60.0 lbs x 5 reps - 60.0 lbs x 5 reps - 72.5 lbs x 5 reps - 82.5 lbs x 3 reps - 95.0 lbs x 5 reps - 86.0 lbs x 5 reps - 86.0 lbs x 5 reps - 86.0 lbs x 5 reps ** Deadlift ** - 170.0 lbs x 5 reps - 170.0 lbs x 5 reps - 205.0 lbs x 4 reps - 240.0 lbs x 3 reps - 290.0 lbs x 5 reps - 260.0 lbs x 5 reps - 260.0 lbs x 5 reps - 260.0 lbs x 5 reps Much better workout. Good weight choices. It went quick enough that I went ahead and did some chins. So, less to do on accessory day. Back is a little tender today but nothing to worry about. Calories - 3269 Pro - 212 Cho - 316 Fat - 116
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Block 2 - W1 - D1 FitNotes Workout - Monday 27th July 2015 ** Flat Barbell Bench Press ** - 110.0 lbs x 5 reps - 110.0 lbs x 5 reps - 130.0 lbs x 5 reps - 150.0 lbs x 3 reps - 170.0 lbs x 5 reps - 152.5 lbs x 5 reps - 152.5 lbs x 5 reps - 152.5 lbs x 5 reps ** Barbell Squat ** - 145.0 lbs x 5 reps - 145.0 lbs x 5 reps - 175.0 lbs x 5 reps - 205.0 lbs x 3 reps - 245.0 lbs x 5 reps - 220.0 lbs x 5 reps - 220.0 lbs x 5 reps - 220.0 lbs x 5 reps ** Good Morning ** - 150.0 lbs x 5 reps - 150.0 lbs x 5 reps - 150.0 lbs x 5 reps I did exactly what you aren't supposed to do. I started too heavy on week 1. Especially on bench, I just ground out the last reps. I will have to take very conservative jumps in weight. By all rights, the weight should have been manageable. Still, nothing to do but keep going. I'll make sure not repeat the mistake on day 2.
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Thanks. And I guess those tempos are just one of those exercises that everyone loves to hate. Regular front squats feel so much more desirable now.
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W4 - D4 FitNotes Workout - Friday 24th July 2015 ** Deadlift ** - 185.0 lbs x 5 reps - 205.0 lbs x 4 reps - 205.0 lbs x 4 reps - 240.0 lbs x 3 reps - 225.0 lbs x 10 reps - 225.0 lbs x 10 reps ** Overhead Press ** - 60.0 lbs x 5 reps - 60.0 lbs x 5 reps - 72.5 lbs x 5 reps - 77.5 lbs x 4 reps - 75.0 lbs x 10 reps - 75.0 lbs x 10 reps - 75.0 lbs x 10 reps ** Tempo Front Squat ** - 115.0 lbs x 1 rep - 135.0 lbs x 1 rep - 170.0 lbs x 1 rep - 136.0 lbs x 3 reps - 136.0 lbs x 3 reps - 136.0 lbs x 3 reps First block complete. I can already tell my work capacity has improved. Looking forward to the next block of 5's.
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W4 - D3 FitNotes Workout - Thursday 23rd July 2015 ** Barbell Squat ** - 160.0 lbs x 5 reps - 160.0 lbs x 5 reps - 190.0 lbs x 5 reps - 205.0 lbs x 3 reps - 190.0 lbs x 10 reps - 190.0 lbs x 10 reps - 190.0 lbs x 10 reps ** Flat Barbell Bench Press ** - 100.0 lbs x 5 reps - 100.0 lbs x 5 reps - 120.0 lbs x 5 reps - 140.0 lbs x 3 reps - 132.5 lbs x 10 reps - 132.5 lbs x 10 reps - 132.5 lbs x 10 reps ** Good Morning ** - 135.0 lbs x 5 reps - 145.0 lbs x 5 reps - 155.0 lbs x 5 reps I think what is going to work best for me is just to have two accessory days each week. So Saturday will be abs, dips, rows and reverse hypers. I am looking forward to seeing how much of a difference going from 7x15 tempo to 5x12 will make.
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07/22/15 Accessory make-up circuit A. Neutral Grip Chin-ups, +6# - 4 x 8 B. Reverse hypers, 5 count pause - 4 x 15 C. Sliding floor ham curls - 4 x 10 Just because barbell curls, 65# - 3 x 10 One mile run, one mile walk. First mile, why walk when running gets it done quicker. Second mile...oh yeah, that's why. I hate running.
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W4 - D2 FitNotes Workout - Tuesday 21st July 2015 ** Overhead Press ** - 55.0 lbs x 5 reps - 55.0 lbs x 5 reps - 65.0 lbs x 5 reps - 77.5 lbs x 4 reps - 82.5 lbs x 10 reps - 74.0 lbs x 10 reps - 74.0 lbs x 10 reps - 74.0 lbs x 10 reps - 74.0 lbs x 10 reps - 74.0 lbs x 10 reps ** Deadlift ** - 170.0 lbs x 5 reps - 205.0 lbs x 4 reps - 205.0 lbs x 4 reps - 240.0 lbs x 3 reps - 250.0 lbs x 10 reps - 225.0 lbs x 10 reps - 225.0 lbs x 10 reps - 225.0 lbs x 10 reps - 225.0 lbs x 10 reps - 225.0 lbs x 10 reps I'm just going to have to have a accessory make up day this week. But I sure felt no remorse skipping them last night. Calories - 3161 Pro - 179 Cho - 317 Fat - 134
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W4 - D1 FitNotes Workout - Monday 20th July 2015 ** Flat Barbell Bench Press ** - 100.0 lbs x 5 reps - 100.0 lbs x 5 reps - 120.0 lbs x 5 reps - 140.0 lbs x 3 reps - 147.5 lbs x 10 reps - 132.5 lbs x 10 reps - 132.5 lbs x 10 reps - 132.5 lbs x 10 reps - 132.5 lbs x 9 reps - 125.0 lbs x 10 reps ** Barbell Squat ** - 145.0 lbs x 5 reps - 145.0 lbs x 5 reps - 175.0 lbs x 4 reps - 205.0 lbs x 3 reps - 210.0 lbs x 10 reps - 190.0 lbs x 10 reps - 190.0 lbs x 10 reps - 190.0 lbs x 10 reps - 190.0 lbs x 10 reps - 190.0 lbs x 10 reps ** Good Morning ** - 145.0 lbs x 5 reps - 145.0 lbs x 5 reps - 145.0 lbs x 5 reps Abs- 60 sec hollow holds x 3 Calories - 3369 Pro - 157 Cho - 383 Fat - 137 Another rough workout. I need to reevaluate what I'm doing on the weekend that makes Mondays so bad.
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Weekend weight stats: Avg weight for the week - 170 Avg BF% - 13.35 Last week of 10's block is starting. I have to say I am enjoying the program. Except for the Tempo Front Squats. They can DIAF.
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W3 - D4 FitNotes Workout - Friday 17th July 2015 ** Deadlift ** - 170.0 lbs x 5 reps - 205.0 lbs x 4 reps - 205.0 lbs x 4 reps - 240.0 lbs x 3 reps - 225.0 lbs x 8 reps - 225.0 lbs x 8 reps - 225.0 lbs x 8 reps ** Overhead Press ** - 60.0 lbs x 5 reps - 60.0 lbs x 5 reps - 72.5 lbs x 5 reps - 77.5 lbs x 4 reps - 72.5 lbs x 8 reps - 72.5 lbs x 8 reps - 72.5 lbs x 8 reps ** Tempo Front Squat ** - 115.0 lbs x 1 rep - 135.0 lbs x 1 rep - 165.0 lbs x 1 rep - 140.0 lbs x 3 reps - 140.0 lbs x 3 reps - 140.0 lbs x 3 reps There were moments where I really thought I was going to lose my lunch on the tempo squats. Or not be able to finish out the accessory work. But I made it and with a little rest finished up. One arm barbell rows - +47.5, 5 x 10 Superset w/ reverse hypers w/ 5 ct pause -5 x 10 Calories - 3392 Pro - 196 Cho - 376 Fat - 126
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W3 - D3 FitNotes Workout - Thursday 16th July 2015 ** Barbell Squat ** - 160.0 lbs x 5 reps - 160.0 lbs x 5 reps - 190.0 lbs x 5 reps - 205.0 lbs x 3 reps - 205.0 lbs x 3 reps - 185.0 lbs x 8 reps - 185.0 lbs x 8 reps - 185.0 lbs x 8 reps ** Flat Barbell Bench Press ** - 100.0 lbs x 5 reps - 100.0 lbs x 5 reps - 120.0 lbs x 5 reps - 140.0 lbs x 3 reps - 131.0 lbs x 8 reps - 131.0 lbs x 8 reps - 131.0 lbs x 8 reps Dips - +21, 4 x 8 Good mornings -145, 3 x 5 Abs -Hollow body holds I also made up some ab work on the off day with messing around with hollow body holds and leg raises. Two straight days has made my abs a bit tender. Calories - 3251 Pro - 203 Cho - 364 Fat - 106