Silo - Logging for the Long Haul

[Silo]

I've decided to switching over having a battle log rather than participating in a challenge. I've ended up petering out on the last few challenges so it seems to make sense to try something new in the new year.

 

Background: Started 2014 at 202.5 lbs. Over the course of the year I lost 52.5 pounds and got into much better shape through exercise.

 

2015 Goals

 

#1 - I'd still like to lose more fat but am content with taking the long route of a slight deficit for now so that I can train harder. I don't have a solid goal as far as the number of pounds I'd like to lose because it's going to be one of those "I'll know it when I see it things." I carry a lot of fat in my stomach. Based on what I can see when I look in the mirror and adding in the fact that I'll be losing fat from all over, I'm cautiously optimistic that another 10-15 pounds loss will get me either to or very close to "it." At my current deficit, this seems doable in 2015.

 

#2 - I want to strengthen my lower body considerably. My lower body wants to lag in strength gains when compared to my upper body. Case in point, my 1rm for bench is 95# and my 5rm for back squats is 65# (haven't even tried a 1rm for that.) I can do bodyweight squats till the cows come home and dumbbell squats with the weight on my shoulders just fine but back squats are very difficult. To work on this, I'm switching over to the Strong Curves Gorgeous Glutes (lower body only) program. The first four weeks are a bit of back to basics with bodyweight and goblet squats plus glute work that I've never done. Then it moves into front squats, Zercher squats, etc. I'm hoping that the remedial stuff plus learning other squat forms will help me progress. And, of course, the glute work should help me see real improvements in that area.

 

#3 - I want to continue my upper body/back progress. I'd like to get my bench up to 105, see improvements in my OHP, and do multiple chin-ups and at least one pull-up. I'm doing Greyskull LP style upper body training as I've found that the rep scheme (2x5, 1xAMRAP) work really well for me for bench and OHP. I add in rows, lat pulldowns, chin-ups, and pushups along the way.

 

#4 - Work back up to running 3 miles at a time without stopping. I've cut cardio back to twice a week for now but will up it in late March. That should give me time to train for a June 5k.

[Silo]

Today's workout was my first of 2015. I'm officially starting the Strong Curves stuff on Monday. The book came in the mail yesterday so I went ahead and did one of the workouts today just to try the new moves. My weights are in lbs.

 

15 minute walking warm up on treadmill

 

OHP

15x5

20x5

25x5

30x5

37.5x5

37.5x5

37.5x11

 

Assisted pull-ups (2 bands = 60 lbs assistance)

6

6

4

 

Chin-up

1

I was not feeling the chin-ups today so didn't push it. It's the first I've done them on an assisted pull-up day so that might be too much or else I should have rested longer before trying them.

 

Barbell glute bridge

45x10

45x10

45x10

 

Bodyweight walking lunge

3 sets of 10 (10 steps each side, 20 steps total)

First time I've done walking lunges. I've always done the kind where you stand in place. I found myself leaning forward and pushing off my back foot a bit so I need to work on that.

 

Bodyweight reverse hyper on exercise ball

3 sets of 20

First time doing this exercise. They were more challenging than the picture in the book looked, mostly because I had to concentrate so hard on using my glutes to lift my legs.

 

Lying side abduction

1 set of 30 on each side

I've done these before but only 10 at a time. 30 was a challenge and I definitely felt them! Next time I need to start lying on my left side as that side seemed weaker.

 

 

Contreras says in SC that you can do the workouts 3x/wk but it is ideal to do them 4 times. I'm going to do them 4x (probably M/T/R/F for now) and stick with 3x (MWF) for upper body. My plan is to do 30-45 minutes of cardio on Wednesday and Saturday.

[Silo]

Husband had the day off so I was able to go to the gym before work today. I'm still figuring out my schedule as far as gym vs workout at home days. I prefer to do the barbell stuff at home because I can spread out and do as I please but this SC program has a few exercises that require cable machines. So I'm trying to balance it all a bit. I'm also thinking that instead of doing SC 4x/wk and upper body 3x/wk, which would have me doing cardio plus upper body one day, I'll do upper body 4x/wk as well.

 

Today's workout:

 

10 minute walking warmup

The SC book includes warmups that I want to do but I left the book at home. I need to make copies of those pages since I don't want to have to carry the book around with me. Or maybe I'll take pictures of them with my phone.

 

OHP

15x5

20x5

25x5

30x5

40x5

40x5

40x10

 

Lat pulldown

37.5x8

50x12

62.5x10

75x8

62.5x10

 

Single leg glute bridge

2 sets of 20 each side

1 set of 15 each side

Still learning to activate my glutes for these. I seem to do better on the left than the right.

 

Goblet squats

20x10

20x10

20x10

 

Dumbbell Romanian deadlift

50x10

50x10

50x10

 

Cable hip rotation

30x10 each side

I looked at a video of Contreras doing these after I was done and now think I didn't do them right. I'm going to try them again tomorrow for practice since I'll be at the gym again.

 

Chin ups

1

1

1

1 - negative, 19 seconds

1 - negative, 30 seconds

My first two chins were probably the two best I've done so far. The negatives weren't great. I was running close on time so only took 60 second rest periods and think I need to up that to 90 seconds.

[Silo]

Ugh, I did not want to get out of bed this morning. My alarm went off at 5:15, I turned it off, and gave it the stink-eye. Then the dogs started rustling around and I knew I wouldn't be able to get back to sleep so I got up. My husband is off today too so I took the opportunity to go to the gym. It was a cardio day and instead of running or walking I decided to ride a bike for 45 minutes. I think that's the first non-run/walk cardio I've done in over a year. Then I did 4 chins, 1 negative, and a few inverted rows and called it a day.

 

My schedule going forward:

 

Sunday - SC workout C, light bench, rows

Monday - SC workout A, heavy OHP, lat pulldowns

Tuesday - cardio

Wednesday - SC workout B, heavy bench, rows

Thursday - SC workout A, light OHP, assisted pull-ups

Friday - rest

Saturday - cardio

Chins every day except Friday.

[Silo]

10 minute walking warmup

 

Bench

20x5

40x5

65x5

82.5x5

82.5x5

82.5x6

 

Barbell row

20x5

40x5

52.5x12

62.5x10

72.5x8

62.5x10

 

Bodyweight hip thrust

3 sets of 20

Took me until halfway through the second set to really feel these in my glutes. I think I found proper foot position for it now. I need to get something to pad the edge of my bench, though, or else I will have constant bruising from this exercise.

 

Walking lunge

3 sets of 20 (steps total)

Went better than the other day. Still working on not being wiggly.

 

Bodyweight reverse hyper on ball

3 sets of 20

 

Lying side abduction

30 on each side

Holy cannoli these are tough. The first 10-15 are fine and then I can really feel them. By the last 5 on the second side they are really difficult.

 

I am going to switch from the 10 minute walking warmup to the dynamic stretching warmup in the Strong Curves book next time. I'd like to do both but just don't have time for it.

[Silo]

Yesterday:

10 min walking warmup, assorted dynamic stretching and activation movements per SC

3x60 sec shoulder elevated glute march

3x15 bw squats

3x15 reaching single leg Romanian deadlifts

Xband walk 10 steps each side (need different band--used assisted pullup band and it didn't work well)

RKC plank 10 sec

Today:

8 min warmup, assorted dynamic stretching and activation movements

Glute bridge

2x12xbw

2x12x45#

1x20x45#

BOR

1x8x15#

1x8x30#

2x8x65#

1x12x65#

Goblet squat

1x8xbw

1x8x30#

3x12x20#

Bench press

1x8x20#

1x8x45#

2x8x72.5#

1x6x72.5#

Romanian deadlifts

3x10x60#

Side lying abductions

30 each side

Front plank

40 sec

Side planks from kneed

20 sec each

Time: 1:20

[Silo]

Walked today. 8 min warmup ramping up from 2.5 to 3.5 mph. 25 minutes at 3.5 with 2.5 incline (not sure what 2.5 actually indicates) then 5 min cool down.

I really need to get back to stretching.

[Silo]

SC workout B day

 

5 minute walking warmup and then a few stretch, mobility, and activation movements per the book.

 

OHP/Elevated single-leg glute bridge superset

OHP: 8x20, 8x30, 8x45, 8x45, 5x45

GB: 12 reg, 12 reg, 10 each side, 10 each side, 10 each side

Keep 45# next time for OHP. Try for 15 reps on glute bridge.

 

Lat pulldown/BW step up superset

Lat pulldown: 8x37.5, 12x50, 10x62.5, 8x75, 10x62.5

Step up: 3 sets of 10 step ups each side

Try for 12 reps on last LPD set next time. Work on no assistance from right leg when stepping with left for step ups.

 

BW 45° hyperextension

3 sets of 12

Worked to keep feet flat as that has been a problem in the past. Try for 15 next time.

 

Side lying clam

20 each side

Increase to 30 each side next time. Work on foot placement.

 

Chin ups

1, 1, 1, 1, 24 sec negative, 10 sec negative

I feel like I am getting nowhere with these. 

[Silo]

I'm not sure how I managed to skip a week of logging here. I'm not going to go back and post the workouts but I did my Bench/A workout last Thursday and then OHP/B on Sunday just past. Yesterday I did a Fitnessblender red light green light HIIT video.

 

Today:

 

8 minute warmup walk + stretching and mobility/activation exercises

 

Bench/Glute bridge superset

Bench: 8x25, 8x45, 8x75, 6x75, 6x75

GB: 12xbw, 8x45, 20x55, 20x55, 20x55

 

Bent over row/goblet squat superset

BOR: 8x45, 12x55, 10x65, 8x75, 12,65

GS: 8xbw, 8x15, 20x22.5, 20x22.5, 20x22.5

 

Romanian deadlift

15x65, 15x65, 15x65

 

Side lying abduction

30 on left, 30 on right

 

Bench

15x45

[Silo]

Treadmill tonight:

10 min warmup walk

25 min 3.3mph level 7 incline

5 min cool down walk

Diet-wise I'm following a modified version of the recomp calorie scheme I calculated at 1percentedge.com. The plan there has you eat +20% calories on training days and -20% on other days. I fiddled with the numbers a bit and settled on 2450 and 1900, which gives me a bit more on non training days but still keeps an overall weekly deficit the same as with the regular calculation.

[Silo]

Went to the gym, which was crazy busy. It's the first I've ever gone after work as opposed to before so I don't know if it's always like that or a beginning of the semester thing. I had to switch a few things around but got it mostly done.

OHP: 8x25, 8x25, 8x45, 7x45, 6x45

GB: 20 each side, 20 each side, 20 each side

Had to change wsrm up sets on ohp due to missing dumbbells. Let it get in my head too much and that affected my reps.

Lat pulldown: 8x37.5, 12x50, 10x62.5, 8x75, 13x62.5

Finally got to 12 reps on the last set. Huzzah!

Step up: 10/10, 20/20, 20/20, 15/15

Left leg is getting stronger but still lags. I've found I prefer the high aerobic step over the stool they have.

BW 45° hyperextension

3 sets of 15

Assisted pullups w/2 bands (60# assistance)

2 sets of 5

My arms were fried and I couldn't do any chins.

Decline pushups - 11

Regular pushups - 15

[Silo]

Lower body only day. This is a lighter day for me to try out new exercises without detracting from regular workouts.

GB 3x20x45#

Front squats with 15# bar

1x5 felt weird , not sure about bar placement, will check out a few videos

Box squats with 15# bar

2x15

Swiss ball leg curl

3x12

30 min 3mph 3% incline on treadmill

[Silo]

Bench/SC A day

This is my hardest workout but also my favorite. I have very conflicted feelings about squats. They are the most difficult of all the exercises I do. The goblet squats are way better than back squats but they are still hard. On the plus side, I am noticing definite changes/improvements in my quads now. The higher reps at lower weight appear to work a lot better for me than did higher weight with fewer reps. Considering that 3 sets of 22.5#x20 is 1350# vs 3 sets of 60#x5 being 900#, it makes sense.

Bench/glute bridge superset

Bench: 25x8, 45x8, 75x8, 75x8. 75x8

GB: BWx12, 45x12, 65x20, 65x20, 65x20

Row/goblet squat superset

BOR: 45x8, 57.5x12, 67.5x10, 77.5x8, 67.5x12

GS: BWx8, 15x8, 22.5x20, 22.5x20, 22.5x20

Romanian deadlifts

70x15, 70x15, 70x12

Lying side abductions

30 each side

These feel cheesy but they are difficult and I love them.

Bench again

65x12

Also did 8 minute walking warmup, stretching, etc.

[Silo]

This week I'm adding in more cardio, in the form of walking on the treadmill. I've become a bit of a slug, other than the weightlifting, I think. It seems I like to go into hibernate mode during the winter I like to have some sort of written plan so I'm following the plan from this article. Today I started out with Week 4 Day 1 of the beginner plan. Weeks 4 through 8 will take me through February and then I'll move on to the Intermediate plan. I'm supposed to do a 5k in June with my sister but I'm just not feeling into running right now so I'll worry about training for that later. My workout schedule for the week is:

 

Monday - walk

Tuesday - OHP/SC-B

Wednesday - walk

Thursday - Bench/SC-A (morning), walk (evening)

Friday - rest

Saturday - lower body & walk

Sunday - OHP/SC-B

 

 

 

[Silo]

OHP/SC-B day

 

5 minute bike warmup 

 

OHP: 8x20, 8x20, 12x30, 10x35, 8x40, 8x35

Switched rep schemes for this one. I was getting nowhere with 8 reps across the board at 45#. I use this same scheme for rows, with success, and it seems to have worked fine with OHP today, as I ended up moving more weight overall--#1310 compared to #945 last workout.

Single leg elevated glute bridge: 15/15, 15/15, 15/15

I'm not a big fan of these. I find it hard to find the right thing to prop my foot on at the gym and my futzing about with foot placement detracts from the exercise itself. I might try regular weight glute bridges next time. 

Lat pulldown: 8x37.5, 12x62.5, 10x75, 4x87.5, 8x75
Increased weight on this. I'm not sure if I should do more warm up sets or not. I feel like I hit my stride with the 10 rep set. I'm not sure if doing another warm up set would put me on pace to feel good with the 12 rep set or just wear me out sooner.

Step up: 20/20, 20/20, 25/25
I feel like my left leg is getting stronger. Old righty still wants to pitch in but there has been a definite improvement with lefty. Not sure if I will up the reps or grab a set of dumbbells to add weight next time. Also, I used the aerobics step for this instead of the stool and I think that is a better tool for me. The stool is just a couple of inches too tall plus it doesn't feel as sturdy.

BW 45° hyperextension
10 @ bodyweight, 2x12x15#

Decline pushups - 12
Regular pushups - 10

 

No chin-ups today. The bars were busy and I needed to get going so I would be to work on time.

 

Weight-wise, I am trying to be patient. I know that last week I wrote about eating at just a slight deficit but over the weekend I thought about it a lot and decided to go for it and cut my calories more. I'm feeling very motivated and really should take advantage of that. So for now I am planning on 1700 four days a week and 2100 the other three days. Yesterday I actually ended up at just over 1400 for the day but I'll likely end up eating those calories today. This plan sets me up for an approximately 2300 deficit for the week. I'm going to stick with it for six weeks and then take a week at maintenance.

[Silo]

Walking Day - 5 minute warm up, 37 minutes @ 3.3 mph and 2.5% incline

[Silo]

Friday -walked. 5 min warm up then 37 minutes @ 3.3 mph and 1.5% incline

Today -Bench/SC-A day

Bench - 25x8, 45x8, 75x8, 75x8, 75x8

This was hard. I think the cut in calories is getting to me.

GB - BWX12, 45x12, 75x20, 75x20, 75x20

BOR - 45x8, 57.5x12,67.5x10, 77.5x8, 67.5x12

Goblet squats - BWX8, 15x8, 25x16, 25x15, 25x16

These were hard too. I increased the weight this time and decreased reps.

Romanian deadlifts

70x15, 70x15, 70x15

Side abductions

39 each side

These are getting easy. Next time I'll use a band.

I'm supposed to go to the gym tomorrow but a big snowstorm might keep me home. We're supposedly getting 12". My daughter is going to a friend's house though so I'm hoping I can get to the gym early enough to miss the worst of the weather.

[Silo]

Took my monthly measurements today. Compared to the beginning of January, I'm down .4 lbs. My hips are up 1/2" and my thighs up .25". I'm happy with that as it seems that I'm seeing progress with Strong Cuves.

My waist is unchanged, though, which is a bummer. More than a bummer but there's not much I can do to make my body lose in that specific spot. So my waist is 31.75" at its narrowest and 35.875" across my navel.

[Silo]

Made it to the gym!

10 min on bike to warm up.

OHP: 20x8, 20x8, 30x12, 35x10, 40x8. 35x9

Glute bridge: BWx12, BWx12, 45x20, 45x20, 20/20 (elevated single leg), 20/20 (ESL)

Tried these with a kettlebell on my stomach.

Lat pulldown: 50x8, 50x8, 62.5x12, 75x10, 87.5x8, 75x7

Step ups: bwx20/20, 20x20/20, 20x20/20

Decline pushups: 12

Hyperextension: BWx15, 15x15, 15x15

Decline pushups: 10

Squats: 45x8

[Silo]

Walking day

5 min warmup

39 min @3.4mph and 2% incline

5 min cool down

Did not stretch. I really need to stretch more. It's very easy to forget it or forgo doing it when I'm running late.

[Silo]

Last night (Feb 3):

 

Bench/SC-A day

 

Bench/glute bridge superset
 

Bench - 25x5, 35x5, 45x3, 60x2, 75x8, 75x8, 75x8
I changed up my warm up for something different. I was hoping that it might help me add a rep but it didn't. I think I may be stuck at 75x8 until I up my calories. The 7th and 8th reps were difficult on all three sets this time.
 

GB - BWX12, 45x8,  65x8, 75x20, 75x20, 75x20

I am thinking of switching to hip thrusts next. The bar I use for glute bridges is just a cheapie that came with an 80 lb. weight set. I am concerned that going up to 85 pounds would bend it. I also need to use blocks or bigger plates because rolling it up onto my lap is becoming a problem.

 

Dumbbell row/front squat superst

 

DR - 15x8, 27.5x12, 30x10, 32.5x8, 30x12

I switched to dumbbell rows because I needed the big bar to do squats. I think I need to do an additional warmup set because the set with 27.5 pounds was hard to do and then the 30x12 set was fine. 

 

FS - 15x5, 20x5, 25x3, 35x2, 45x6, 45x7, 45x7

First time seriously trying these. At first I tried the regular grip (elbows up, wrists back, etc.) and that was a mess. Then I switched to the arms crossed elbows up grip and that went better. I definitely need practice though. I don't see me raising the weight on these anytime soon because I just need to get used to the feeling of the whole thing. It's too early for me to compare them to back squats but I'm crossing my fingers they click better with me.

 

Romanian deadlifts

 

45x8, 80x12, 80x12, 80x12

 

My grip is becoming an issue with these. Next time I will keep the same weight and continue to work on form and increasing reps. I find that I finally feel like I am hitting great form on these sometime during my third set. Possibly an additional warmup set or two would help.

Side abductions

 

15/15 with blue band, 15/15 no band

 

Wow, the band made these a lot harder. I did the 15 with a band and then did the 15 without a band. The difference was enough that I felt like my leg was practically flying when I started the second 15. The 3-pack of bands I got are supposed to be different tension levels but aren't labeled showing which is the weakest vs. strongest. I think I'm going to hang them all from the squat rack and set a weight place inside each, like a sling. I should be able to figure out their relative difficulty levels based on how far down the weights make them stretch.

[Silo]

Last night (Feb 4): Treadmill night. 5 min warm up, 39 minutes @ 3.4 mph & 3% incline, 5 min cool down, stretch

 

This morning - OHP day. I was at home instead of the gym so I changed a few things. I also didn't feel like doing any pulls so I skipped rows/assisted pull ups. I'll do them tomorrow or Saturday.

 

OHP (barbell instead of dumbbells this time) - 20x8, 20x8, 30x12, 35x10, 40x8, 35x12

Finally hit all of my goal reps. It is definitely easier with a barbell compared to dumbbells.

 

Glute bridge - BWx12

 

Elevated single leg glute bridge - 15/15, 12/12

 

Hip thrust - BWx20

Did these using the footstool/ottoman because I've gotten bruises on my back when I used the bench. I think that the stool may end up working okay when I start adding weight. I'll try it on Saturday to see how it goes.

 

Sumo deadlifts - 45x5, 55x5, 65x5, 75x8, 75x8, 75x8

First time doing these and I really liked them. I feel like my form is pretty good considering I have no mirror and nobody there to help me out. The SC template says to do 3 sets of 8-12 reps so I'm not sure if it is better to add 10# and do 8 reps again next time or add a rep to each set.

 

Goblet squats - 25x16, 25x16, 25x16

I'm wondering how heavy I can go with these. I like the high reps because it seems to work well for me but I'm also curious to see if I can do them heavier. I might alternate high reps and lower reps. Also, I liked doing these after deadlifts because I felt more warmed up.

[Silo]

Friday Feb 6 - rest

 

Saturday Feb 7 - box squats and hip thrusts. Did not write them down (couldn't find notebook) and now I can't remember the numbers. I was more or less testing them out though so no biggie. Then I walked 39 minutes at 3.4 mph and 2% incline.

 

Sunday Feb 8 - rest. This was an unplanned rest day but I just needed it.

 

Monday Feb 9 

 

Bench press - 25x5, 35x5, 45x3, 55x2, 75x8, 75x8, 75x8

 

Glute bridge - BWx12

 

Hip thrusts - 55x12, 55x12, 55x12

Definitely feel these a bit more than glute bridges.

 

Barbell row - 45x8, 57.5x12, 67.5x10, 77.5x8, 67.5x12

Normally I would up the weight at this point since I'm up to 12 reps on the last set. But I'm just not feeling it yet. This cut has me nervous because I feel like my strength is down, even when I'm doing fine on my lifts.

 

Front squats - 15x5, 25x5, 35x8, 35x8, 35x8

Using cross arm grip.

 

RDL - 75x15, 75x12, 75x7

My arms were really tired by the time I got to these plus I was running low on time. I still always feel like my form is iffy on these. It is probably fine and I'm just not feeling confident because of all of my SLDL problems when I was doing All Pro's.

[Silo]

Tuesday Feb 10 - warmup walk 5 min, walk 39 min @ 3.5 mph with 2% incline, 5 min cool down walk, stretch

 

Wednesday Feb 11

 

OHP/glute bridge superset

• OHP - 20x8, 20x8, 32.5x12, 37.5x10, 42.5x8, 37.5x10 (Raised my weight on these by 2.5 lbs per set. Pleasantly surprised by the fact that I could handle it okay. I had been doubting my ability to work at the higher weight so I was happy to prove myself wrong.)
• Glute bridge - BWx12, 55x8, 85x20, 85x20, 85x20 (I'm kind of straying from the written Strong Curves program at this point. I was supposed to do single leg glute bridges or something like that but I really like the barbell glute bridges so I'm sticking to alternating between those and barbell hip thrusts.)

Assisted pullup/goblet squat superset

• Assisted pullups - 8, 8, 8 (Warmed up with a couple assisted chin ups. For some reason I can't do chin ups on my home bar as easily as at the gym. My bar is actually a pipe and wants to turn/rotate when I do them.)
• Goblet squats - BWx8, 17.5x8, 30x15, 30x15, 30x15

Sumo deadlifts - 55x5, 65x5, 75x5, 85x8, 85x8, 85x8 (A bit unsure about how to progress with these. The book says sets of 8-10. I'm not sure if that means I should do 10 reps of each before upping the weight or if I can up the weight as long as I get 8 reps.)

 

Resistance band pull aparts - 12, 12, 12

 

Thursday Feb 12 - 5 min warm up, 41 min 3.5 mph, 2% incline, 5 min cool down

[Silo]

Saturday Feb 14

Bench press - 15x10, 40x8, 55x5, 62.5x3, 70x1, 77.5x5, 77.5x5, 77.5x6

Hip thrust - BWx10, 30x8, 45x5, 55x3, 65x15, 65x15, 65x15

Barbell row - 25x8, 50x5, 60x3, 70x1, 80x8, 75x10, 70x12

Front squat - 15x8, 25x5, 30x3, 35x1, 40x5, 40x5, 40x10

RDL - 80x8, 75x10, 70x12

SLA - 30/30 w/yellow band

 

Sunday Feb 15

8 minute warm up, 41 min @ 3.5mph & 3.5%, 5 minute cool down

Sumo deadlift - 65x5, 75x5, 85x5, 95x8, 95x8, 95x8

Glute bridge - BWx12, 55x8, 85x20, 85x20, 85x15

 

Monday Feb 16

5 minute warm up, 41 min @ 3.5mph & 2%, 5 minute cool down

 

Tuesday Feb 17

OHP - 20x5, 27.5x5, 35x5, 42.5x5, 42.5x5, 42.5x10

HT - 45x6, 55x5, 65x5, 75x12, 85x12, 95x12

LPD - 3*x5, 4x5, 5x8, 5x8, 5x8 (*do not know the weight as plates are not labeled so this is the # of plates)

FS - 25x5, 30x5, 35x5, 45x5, 45x5, 45x10

RDL - 50x5, 65x5, 75x5, 85x8, 85x6, 85x3, 75x5 (these felt terrible)

Seated band abduction - 30

Band pull apart - 12

 

Wednesday Feb 18

7 minute warm up, 41 min @ 3.6mph & 2%, 5 minute cool down

 

Diet/Weight/Etc.

 

I've been eating at a deficit for just over 3 weeks. I was feeling super lousy at the end of last week, just hungry and crabby and blah. I did a refeed on Saturday and felt better on Sunday. But I'm still wondering if I should go back to maintenance for awhile. It's frustrating because I want to lose the last 8-10 pounds but do not want it to take months and months. I've lost 3.5 pounds since starting this cut on 1/26 but my weight was a bit inflated at that time due to eating a lot of sodium and carbs a few days before. I'd say that I've actually lost more like 1.5 pounds in 24 days, which isn't actually too bad. I've been reading a bit, though, and wonder if it might be good for me to actually do a mini bulk at this point, in order to help my skin and metabolism, and then do another 3 week cut after that. I read over Waldo's articles about bulking and my body fat seems to be at an okay point for it. For now I am raising the number of calories I'm eating. I had been eating 1700 on low days and 2100 on high days but I am going to 1850 and 2100.