Garris - Pulling, Pushing , Eating

[Garris]

I'm re starting my battle log after falling off for a couple weeks.

 

PaulG is giving me a hand modifying my programming and I'm going to be eating more calories in an attempt to feel better and give myself a boost.

 

While I'm not at my goal weight yet, 

Im going to up my calories intake from 2000 to 2400 a day and track my workouts using the mfp technique Paul showed me.

 

Current weight is 218.8

Waist is 40.75"

[Garris]

Workout:

 

I had been doing the Kavadlo get strong, I just wasn't feeling good about it.

 

so I am programming my own with a bit of input from PaulG.

A B split routine

elevated feet pushup

 

8

 

Eccentric Chin up(10sec)

 

3

 

bulgarian split squat

 

8

 

2 min rest between set, repeat 3 times

 

B

 

lying knee tuck

 

15

 

eccebyric pull up (3sec)

 

3

 

hip thrust 

 

15

 

bench dip bent knee 

 

8

 

2 min rest between set, repeat 3 times

 

 

[Garris]

Workout

 

Diamond Pushup

 

5,5,4

 

chinuo eccentric 2nd ISO hold top mid bottom

 

3,3,3

 

squat

 

15,15,15

 

assisted dip

 

10, 10,10

 

body weight row(5 sec ISO at end)

 

10,10,10

 

assisted pistol squat

 

5,5,5

 

[Garris]

Part A

 

Diamond pushups

 

5,5,5

 

eccentric chin up (3 sec pause top mid, btm

 

3,3,3

 

assisted pistol

 

6,6,6

 

Part B

 

band assisted dips,

 

8,8,8

 

body row knees bent(45 degree out)

 

5,5,5

 

squat 25 lbs dumbells

 

15,15,15

 

 

ytwl 2 sets 15 reps for shoulders

 

10 mins light jump rope.

 

[Garris]

I've been so happy with my weight loss and upping my mental game for my anxiety issue, I'm stronger physically and mentally than I have ever been before.

 

I have stalled out on my weight loss though ,mostly on purpose and I'm planning on rectifiying that starting this week.

 

ive been allowing my body to catch up with itself, and during August and July upped my caloried again first for a week at 2600 then a week at 2400.

 

Im going to start cutting again, this Monday going forward I'm going to go down to 2200 and see if I can start trending downward again.

 

I'm happy with most of my physical progress. Im down 6" in waist size this year and I've come down from about 256 in January to hovering around 220( I did bounce down to 216 briefly, so I still count it as 70 lbs lost total)

 

ive gone from not being able to do one regular push to doing diamond push-ups, and I've been able do hold almost 40 sec eccentric chin-ups.

 

Encorporating jump rope, I feel lighter on my feet than I ever have.

 

2 big goals fitness goals.

 

Hit 210 lbs

get first dead hang chin up

[Garris]

Diamond push-ups :

 

6,6,6

 

chin ups eccentric3 sec hold top,mid,bot

 

4,4,3

 

assistrd pistol squat :

 

7,7,7

 

band assists dip

 

10,10,10

 

body weight row legs 45 degree

 

5,5,5

 

squat with dumbells 25 lbs

 

15,15,15

 

ytwl 2 x15

 

3 min jump rope

[Garris]

Changed a couple things up after readi some of the new book I got Overcoming Gravity

 

diamond push-ups 

 

7,6,4(3regular for volume )

 

chin up eccentric 4 sec top mid bottom

 

3,3,3

 

assisted pistol..

 

8,8,8

 

eccentrix dip 6 sec

 

3,3,2

 

eccentric row full extension8 sec

 

3,3,3

 

squat 30lbs dumbell

 

10,10,10

 

burn out set

 

eccentric row 8 sec

3

regular pushups

6

 

ywtl shoulder

 

Y 10 rep and therapy band snapped

 

 

[Garris]

Decided to try a little something different for myself changed diamonds up for weighted normal push-ups 

 

pushups -8lbs

 

6,6,6

 

chin up eccentrics 3 sec top mid bottom (8lbs)

 

3,3,3

 

assisted pistol 

 

10,10,10

 

assisted dips

 

10,10,10

 

eccenteix body row 5 sec

 

5,5,5

 

goblet squat 30lbs

 

10,10,10

 

shoulde health

 

12 reps 3 sets

[Garris]

Pushups(12lbs backpack)

 

8,8,8

 

chin up eccentrics 3 sec top,mid,bottom(12lbs backpack)

 

3,3,3

 

pistol squat,lowered bench weakest leg,

 

4,4,4

 

assisted dip 1 band side

 

,7,7,7

 

body row,

 

5,5,5

 

gobket squat 40lbs

 

10,10,10

 

 

Shouldr rehab 2x12

 

super set 3 diamond push-ups, 5 body weight rows

 

[Garris]

Shoukder rehab 2x12

[Garris]

Push-ups 15lbs backpack

 

8,8,8

 

chin up eccentric(same)

 

3,3,3

 

pistol squat assist(lowest bench)(hand on dipbar)

 

5,5,5

 

assisted dip(1 band)

 

8,8,8

 

bodyweight row

 

6,5,5

 

goblet squat 50bs

 

10,10,10

 

shouldrr prehab

 

2x12

[Garris]

Workout

 

3 x 12 push-ups 

 

 3 x 6 weighted push-ups (15lbs)

 

3 x3(4 sec hold topmidbtm)(15lbs)

 

Assisted pistol squat

 

6,,5,5

 

eccentric dip(4sec)

 

5,5,5

 

body weight row

 

6,6,5

 

50lbs dumbbell squat

 

shoulder prehab

 

2x12

[Garris]

Updated weigh and measure

 

216.2 lbs

 

40 1/4" waist

 

43" chest

 

41 1/2 butt

 

13 1/2" biceps