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Changing Direction: Going on My First Cut


Erik25

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I know this is directly contradictory to my last goal to get to the 1000lb Club as fast as possible, but reading Steve's post today made me realize that this is a Boss Battle I've been putting off for way too long. Except for one period of time (my senior year of college during rugby season) I've always been 60-70 pounds overweight, occasionally a bit more or less. Of course I've always known this, but have made a laundry list of excuses not to do something about it. My most frequent excuse is the only reason I go to the gym is to get stronger, and seeing a decline in progress will cause me to lose all motivation. So I'm going to try to do this in a controlled fashion, not too quickly, so that I don't lose strength. 

 

Sorry for the rambling intro, on to the details. 

 

Main Quest: Slay the dragon (located around my midsection). 

 

giphy.gif

 

 

Mission 1: Lose an average of 1.5lb per week, or 9lbs by the end of the challenge.

 

I know some people can lose weight by just eating paleo, but even eating just meat and vegetables and other paleo-approved foods, I always manage to maintain or gain weight. TDEE calculators give me a range from 2600-4600kcal per day to maintain, but I've found that I maintain weight at about 3500kcal per day. 

 

Strategy for diet:

  • Eat an average 2500 calories per day
  • Intermittent fasting on weekdays
  • 80/20 Paleo
  • Carbs focused around workouts

This deficit would actually have me potentially losing 2lb per week, but this gives me a little room for error, and accounts for a lower activity level. I'm taking creatine now, so I'll continue taking it to eliminate any confusion between water weight lost and fat loss. 

 

I have a BF% measurement scale at home, it tend to measure high but I'll just be using it to see a weekly trend. I should be down 5% bodyfat by the end of the challenge. 

 

Mission 2: Maintain current working 1RM numbers.

 

My deficit might seem a little on the high side to be able to accomplish this, but since I'm almost 30% bodyfat I should be able to shed fat somewhat quickly without a huge loss in strength (I hope).

 

Not sure about how I'm going to accomplish this one yet. I'll have to think about the best way to split the difference between lower fuel levels and workload. I'll likely go back to a Stronglifts-type schedule, or stick with my current program but remove most of the accessory lifts. Will have to update later when I take my starting measurements. 

 

My current numbers are calculations, so I'll try to maintain my "working" 1RM numbers, which are 95% of my calculated total. I'll be trying to maintain: 

 

Bench: 250lb

Squat: 360lb

Deadlift: 376lb

 

After some solid fat loss progress (ideally down to 20%), I can come back and get that imaginary 1000lb club badge with tested lifts. 

 

Mission 3: Sleep at least 7 hours per night. 

 

I think this has been a goal so far in each of my challenges, and I still haven't gotten it figured out yet. Seems simple right? It's a two step process: Put head on pillow, close eyes. Boom. 

 

But I still can't manage it consistently for some reason. I'll try it for one more challenge before swearing off a good night's sleep forever.

 

Groundhog-Day-alarm-clock.gif

 

Life Goal: Put my clean clothes away.

 

Self explanatory. I can keep the rest of my house clean, but my room always manages to turn into a war zone. This is one aspect of the problem that takes up the most space. As a side goal, I'll try to clean out my closet and donate some of the stuff I no longer use that's just adding to my problem. 

 

 

Thanks for reading. I'll be back by Monday with starting weight and program details. 

“Push yourself harder than you think you’re capable of. You’ll find new depth inside yourself.â€
– Stanley McChrystal

 

Current Challenge

July 26 - Sept 6 Challenge

June 8 - July 19 Challenge

April 13- May 25 Challenge

Goals:

  • 315/455/495 Bench/Squat/Deadlift
  • 230lb Bodyweight

Current:

  • Bench 280lb
  • Squat 431lb 
  • Deadlift 441lb
  • 265lb Bodyweight
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Good luck takin on the waistdragon. Wait... that sounds like something completely different.

  • Like 3

Raptron, alot assassin

67666564636261605958 575655545352515049484746454443424140393837363534333231302928272625242322212019181716151413121110987 | 6 | 5 | 4 | 3 | 2 | 1

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Don't go quietly into the thought process that you HAVE to lose a noticeable amount of strength when cutting.  And if you do, realize that you are hitting new PRs for that lower BW.

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I"m slaying the same dragon.  I'll ride next to you for a while.

  • Like 1

May Br0din bless you with mighty gains, and may your shaker bottle always be full.

Wheymen

 

...and, if you die...  Walk it off - Captain America

 

Level 13: 1/4 Giant Warrior

STR - 50 | DEX - 19 | STA - 19 | CON - 14 | WIS - 28 | CHA - 24

My food logging is here*: MFP: tyrsnbdr

 

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sounds familiar! been trying to slay that darn dragon myself before really getting into serious heavy lifting. just have to stay motivated and make it a priority (which i don't)! maybe seeing you rock this challenge it'll help get me in gear as well.

 

good luck :)

  • Like 1

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Thanks for all the early support! If I figure out that One Weird Trick!TM for losing belly fat, I'll share it here before I bottle and sell it to make millions. 

 

 

Don't go quietly into the thought process that you HAVE to lose a noticeable amount of strength when cutting.  And if you do, realize that you are hitting new PRs for that lower BW.

 

I'm hoping this is the case since I have a lot of fat to lose. I guess it's more difficult to do when you're down in the single digit range, but luckily I don't have to worry about that yet. The little details I'm trying to use for my diet will help as well (IF, carbs around workouts, and continuing to use a Pre-workout)

 

 

Starting Stats:

6'3"

262.4lbs

~28-29% Bodyfat

 

My starting weight might be a little bit padded because I had a carb-heavy cheat day yesterday (which I rationalized I could do because I was about to start cutting, of course) so I might be carrying a bit of extra water-weight today. So my goal weight on May 25th is 250lbs, and I should be about 25% bodyfat.

 

Numbers to Maintain:

Current -> Starting Next Week

Bench 250 -> 262.5 (First time I'll have reached a 1xBodyweight Bench)

Squat 360 -> 378

Deadlift 376 -> 395

 

Diet:

I think if I can stay within the following parameters I'll be successful over the next 6 weeks on the fat loss front:

  • Average 2600cal per day, track using FatSecret app. 
  • Intermittent fasting (Skipping Breakfast)
  • Carbs surrounding workouts (more on Bench, Squat and Deadlift days)
  • 80/20 Paleo, and exercising Portion control on that 20%.

Workouts:

My current schedule is a 5-day split based around the main lifts (Bench, Squat, Pull-ups, Deadlifts) and using periodization with different percentages of my 1RM in different rep ranges. I'm planning on continuing this workout scheme, but making the accessory lifts on each day optional or lighter than I have been doing them. After this week I'm going to add 5% to each of my 1RM numbers and restart the program. Hopefully the increase will be big enough that I don't stagnate, and small enough that I can finish the main lift each day. This is all experimental so we'll see how it goes. 

 

I was thinking about changing to a plan that hits each bodypart more than once per week, but this way each muscle group will have a full week to recover before I come back to it. I also seem to have tweaked my shoulder last week, so I'll be doing rehab/prehab exercises instead of heavy shoulder accessories for the time being. 

 

I'm also planning on doing 20-30 minutes on the stationary bike 2-3 times per week to improve my cardio and help burn a few extra calories. 

  • Like 1

“Push yourself harder than you think you’re capable of. You’ll find new depth inside yourself.â€
– Stanley McChrystal

 

Current Challenge

July 26 - Sept 6 Challenge

June 8 - July 19 Challenge

April 13- May 25 Challenge

Goals:

  • 315/455/495 Bench/Squat/Deadlift
  • 230lb Bodyweight

Current:

  • Bench 280lb
  • Squat 431lb 
  • Deadlift 441lb
  • 265lb Bodyweight
Link to comment

I have a 4 day split that I love.  I hit everything 2 times every 8 days.  Increasing volume could be the answer but you may have nothing left for cardio (not that there isn't anything wrong with cardio.)  Remember losing weight is all about eating at a deficit, doing more cardio means you have to eat more too.

 

 

6f6b238996b9d58a9f0ae8375d243c73.jpg

May Br0din bless you with mighty gains, and may your shaker bottle always be full.

Wheymen

 

...and, if you die...  Walk it off - Captain America

 

Level 13: 1/4 Giant Warrior

STR - 50 | DEX - 19 | STA - 19 | CON - 14 | WIS - 28 | CHA - 24

My food logging is here*: MFP: tyrsnbdr

 

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I have a 4 day split that I love.  I hit everything 2 times every 8 days.  Increasing volume could be the answer but you may have nothing left for cardio (not that there isn't anything wrong with cardio.)  Remember losing weight is all about eating at a deficit, doing more cardio means you have to eat more too.

 

 

 

I suppose since my deficit is already pretty big, adding cardio might hinder my "maintain lift numbers" goal. I'll keep that first on the chopping block if energy levels are low.

 

What's that program look like? Do you take rest days, or just go through the 8 days and start over? The other program I was looking at transitioning to was Candito's 6 Week Strength Program, but I think it might be a little too focused on powerlifting for what I want to do. 

“Push yourself harder than you think you’re capable of. You’ll find new depth inside yourself.â€
– Stanley McChrystal

 

Current Challenge

July 26 - Sept 6 Challenge

June 8 - July 19 Challenge

April 13- May 25 Challenge

Goals:

  • 315/455/495 Bench/Squat/Deadlift
  • 230lb Bodyweight

Current:

  • Bench 280lb
  • Squat 431lb 
  • Deadlift 441lb
  • 265lb Bodyweight
Link to comment

this is more or less what I do:

 

day 1

bench either a 3x10, 4x8, 5x5 or 8,8,6,4

cable flys

incline DB press

incline DB flys

dips

tricep extensions

tricep extensions with rope

overhead triceps extensions

 

Day2

Shoulder press

upright rows or power cleans + rear delt raises

lat raises + front raises + shrugs

leg press + hamstring curls

ab/aducter + calf raises

 

Day 3

lots of Curls super setted with

pullups

high rows

cable rows

 

day 4

rest

 

repeat

May Br0din bless you with mighty gains, and may your shaker bottle always be full.

Wheymen

 

...and, if you die...  Walk it off - Captain America

 

Level 13: 1/4 Giant Warrior

STR - 50 | DEX - 19 | STA - 19 | CON - 14 | WIS - 28 | CHA - 24

My food logging is here*: MFP: tyrsnbdr

 

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this is more or less what I do:

 

day 1

bench either a 3x10, 4x8, 5x5 or 8,8,6,4

cable flys

incline DB press

incline DB flys

dips

tricep extensions

tricep extensions with rope

overhead triceps extensions

 

Day2

Shoulder press

upright rows or power cleans + rear delt raises

lat raises + front raises + shrugs

leg press + hamstring curls

ab/aducter + calf raises

 

Day 3

lots of Curls super setted with

pullups

high rows

cable rows

 

day 4

rest

 

repeat

 

Mine is similar, except Squats and Deads each have their own day too, I suppose there's only so many ways you can match up the muscle groups if you're not doing a Full-body routine. 

“Push yourself harder than you think you’re capable of. You’ll find new depth inside yourself.â€
– Stanley McChrystal

 

Current Challenge

July 26 - Sept 6 Challenge

June 8 - July 19 Challenge

April 13- May 25 Challenge

Goals:

  • 315/455/495 Bench/Squat/Deadlift
  • 230lb Bodyweight

Current:

  • Bench 280lb
  • Squat 431lb 
  • Deadlift 441lb
  • 265lb Bodyweight
Link to comment

Yeah, and I"m broken so I dont really do squats or deads anymore, so I dont have to give them that much time.  But its an idea for you.

May Br0din bless you with mighty gains, and may your shaker bottle always be full.

Wheymen

 

...and, if you die...  Walk it off - Captain America

 

Level 13: 1/4 Giant Warrior

STR - 50 | DEX - 19 | STA - 19 | CON - 14 | WIS - 28 | CHA - 24

My food logging is here*: MFP: tyrsnbdr

 

Link to comment

4/13/15:

Diet: Made it pretty easily. I was actually wondering at the end of the day if I could finish all the rest of the food I needed to meet 2600, which is weird for me. 

 

Total Calories: 2332

Fat: 105

Carbs: 103

Protein: 232

 

Workout: Bench Day

Bench 4x10: 100, 135, 150, 150

DB OHP: 4x10 25lb

BB OHP: 4x5 115lb

 

Superset 3x12

Asst Dips: 110lb assistance

Tricep Extensions: 22.5lb

 

Giant Set: 3x8,8,8,8

Lateral Raise 10lb

Front Raise 25lb

Wide Grip OHP 45lb

Rear Cable Flyes: 7.5

 

Facepulls: 4x10 17.5

 

Attempts at Bodyweight Chin Ups

 

4/14/15

Diet: 

Total Calories: 2538

Fat: 88

Carbs: 127

Protein: 248

 

Made room for a glass of bourbon to celebrate/mourn the season finale of Justified last night. Great ending to a great show, but sad that it's over. 

 

Workout: Squat Day

Squats (low bar) 4x10: 175, 200, 225 (AMRAP: 12), 225 (8)

 

Squats (high bar) 3x8: 115lb (trying to make up for my laggin quads)

 

Bulgarian Split Squats 4x8 each leg: Bodyweight

 

Stretching

“Push yourself harder than you think you’re capable of. You’ll find new depth inside yourself.â€
– Stanley McChrystal

 

Current Challenge

July 26 - Sept 6 Challenge

June 8 - July 19 Challenge

April 13- May 25 Challenge

Goals:

  • 315/455/495 Bench/Squat/Deadlift
  • 230lb Bodyweight

Current:

  • Bench 280lb
  • Squat 431lb 
  • Deadlift 441lb
  • 265lb Bodyweight
Link to comment

Edit: Accidental duplicate post, apologies.

“Push yourself harder than you think you’re capable of. You’ll find new depth inside yourself.â€
– Stanley McChrystal

 

Current Challenge

July 26 - Sept 6 Challenge

June 8 - July 19 Challenge

April 13- May 25 Challenge

Goals:

  • 315/455/495 Bench/Squat/Deadlift
  • 230lb Bodyweight

Current:

  • Bench 280lb
  • Squat 431lb 
  • Deadlift 441lb
  • 265lb Bodyweight
Link to comment

A couple thoughts from the first week:

  • Recovery is much slower, especially for the lower body, making stretching post workout more necessary. 
  • Energy during workouts seems to be OK. I haven't hit any walls yet during the lifting. 
  • Need to program more variety into my diet to keep myself from getting off track. 
  • Some extra calories for lunch would be good so I'm not eating constantly at night to meet my daily goals. 
  • Weight progress has been good so far. You can see exactly when I lose track, and how long one day of bad eating takes to recover from below. 

Weight progress

hnq9A7u.jpg?1

 

 

4/15/15:

Diet

Total Calories: 2452

Fat: 93g

Carbs: 187g

Protein: 217g

 

 

Workout: Chin Up Day

Chin Ups (asst machine) 4x10: 120lb, 140lb, 180lb, 180lb

Close Grip Cable Row 4x10: 132lb

Bodyweight Rows 4x10: Bodyweight

Incline DB Curls 4x10: 25lb DBs

Giant Set 4x8,8,8

  • Zottman curls: 20lb
  • Cross body curl: 20lb
  • Barbell curls: 65lb, 45lb, 45lb, 45lb

 

Facepulls 4x10: 17.5lb

Rear Cable Flys 4x10: 7.5lb

 

Chin-ups (bodyweight) 3x1: 1, .5, 10sec hold at top, slow negative

 

4/16/15

Diet:

Bad, no tracking. I think I hit my protein goal, but there was pizza for lunch and...well, 4 slices later...oops. 

 

Workout: Incline DB Bench Day

Incline DB Bench (30 degrees) 4x10: 40lb

Flat bench DB Press 2x10: 45lb

High-to-Low Cable Flys 4x10: 32.5lb

Narrow Grip Bench 4x5: 135lb, 5 seconds up 5 seconds down

Reg. Grip Bench 1x10: 135 (burnout set)

Superset: 4 sets

  • Dips: 5- bodyweight, 4- bodyweight, 5- 30lb asst, 7- 70lb asst
  • Tricep Ext. 4x12: 17.5lb, 17.5lb, 12.5lb, 12.5lb.

DB Flat Bench Flys 3x8: 15lb

 

4/17/15

Diet: No tracking, but I ate what I normally ate so I think I was OK. 

 

Workout: Deadlift Day

Deadlifts 4x10: 160lb, 205lb, 240lb, 240lb

  • really hate 4x10 deadlifts
  • Included 5sec pause just below the knee on the way up and down on first 5 reps of the first set. 

Romanian Deadlifts 4x10: 135lb

Reverse DB Lunges 2x3: 60lb

Front Squat to Push Press 2x3: 135lb

Concentration curls 2x12: 20lb

 

4/18 and 4/19

Went out to the bar for a friend's birthday on Saturday. I did some yard work and fasted all day beforehand so I think I was still within my calorie range. Didn't hit protein requirements though. 

 

On Sunday, I went grocery shopping made my lunches for this week, thought I'd change it up and do meatloaf instead. That will help get ssome extra calories at lunch without adding any carbs. 

Total calories: 2098

Fat: 97g

Carbs: 117g

Protein: 198g

“Push yourself harder than you think you’re capable of. You’ll find new depth inside yourself.â€
– Stanley McChrystal

 

Current Challenge

July 26 - Sept 6 Challenge

June 8 - July 19 Challenge

April 13- May 25 Challenge

Goals:

  • 315/455/495 Bench/Squat/Deadlift
  • 230lb Bodyweight

Current:

  • Bench 280lb
  • Squat 431lb 
  • Deadlift 441lb
  • 265lb Bodyweight
Link to comment

Yeah, and I"m broken so I dont really do squats or deads anymore, so I dont have to give them that much time.  But its an idea for you.

 

That sucks man. I worked through a couple shoulder injuries for years and had my bench stuck at 170lb for way too long. Is it something you can come back from or are you stuck without them for the long-term?

“Push yourself harder than you think you’re capable of. You’ll find new depth inside yourself.â€
– Stanley McChrystal

 

Current Challenge

July 26 - Sept 6 Challenge

June 8 - July 19 Challenge

April 13- May 25 Challenge

Goals:

  • 315/455/495 Bench/Squat/Deadlift
  • 230lb Bodyweight

Current:

  • Bench 280lb
  • Squat 431lb 
  • Deadlift 441lb
  • 265lb Bodyweight
Link to comment

That sucks man. I worked through a couple shoulder injuries for years and had my bench stuck at 170lb for way too long. Is it something you can come back from or are you stuck without them for the long-term?

 

l5/s1 and l4/l5 are both bulging.  I'm sure I could come back from it, but its not really worth it.  It's alright, my legs will look good when I stare at myself in the mirror.  

May Br0din bless you with mighty gains, and may your shaker bottle always be full.

Wheymen

 

...and, if you die...  Walk it off - Captain America

 

Level 13: 1/4 Giant Warrior

STR - 50 | DEX - 19 | STA - 19 | CON - 14 | WIS - 28 | CHA - 24

My food logging is here*: MFP: tyrsnbdr

 

Link to comment

4/20/15

Diet:

Total Calories: 2310 (underestimate)

Fat: 95g

Carbs: 140g

Protein: 211g

 

Workout: Bench/Shoulders/Tris 

Bench was a grind yesterday and it shouldn't have been. I think I warmed up my shoulders a little too much with resistance bands, and didn't warm up my upper back enough to properly support myself. Didn't get much sleep (as is prone to happen on Sunday nights after sleeping in on Sunday) which could have had an affect as well. 

 

Bench Press 4x5: 160lb, 175lb, 205lb, 205lb

DB OHP 4x10: 25lb

BB OHP 3x3: 135lb

 

Superset

  • Dips 3x10 90lb asst
  • Tricep Pushdowns 3x12 12lb

Giant Set 3x8,8,8,8

  • Lateral Raise 10lb
  • OHP 45lb
  • Lying DB Side Raise 10lb
  • Rear Cable Flys 7.5lb

Facepulls 4x10: 17.5lb

Chin Ups: 2,1,1

BB curls 3x12: 45lb

  • Like 1

“Push yourself harder than you think you’re capable of. You’ll find new depth inside yourself.â€
– Stanley McChrystal

 

Current Challenge

July 26 - Sept 6 Challenge

June 8 - July 19 Challenge

April 13- May 25 Challenge

Goals:

  • 315/455/495 Bench/Squat/Deadlift
  • 230lb Bodyweight

Current:

  • Bench 280lb
  • Squat 431lb 
  • Deadlift 441lb
  • 265lb Bodyweight
Link to comment

4/21/15

Diet:

Total Calories: 2598

Fat: 97g

Carbs: 206g

Protein: 211g

 

2 calories away from target!?

itQeb6f.jpg

 

Probably as close as I'll ever come actually. 

 

Workout: Squats!

Squats 4x5: 225lb, 250lb, 285lb, 285lb

  • Pause squats at 225lb for 5 and for my warmup sets
  • May have contributed to fatigue in last set, but I want to work on power and speed out of the hole independent of the bounce. 

Front Squats 5x5: 135lb

Bulgarian Split Squats 3x12: Bodyweight

 

Chin-ups 3 sets to failure: 2,1.5, .5

--

 

Work sets on the main lifts are beginning to grind a bit. Both my last bench set and my last squat set were a challenge this week. No form breaks, but slow going up on the last couple reps. I'm done with heavy stuff this week til Deadlifts on Friday, so hopefully that'll help. I'm working 10hr days this week, so I'm hoping next week and a regular schedule will yield better rest for recovery. 

 

I'm also taking a week long break from my pre-workout to get rid of any tolerance I might have developed (which is apparently a thing). Also save me some money, because taking it 5 times per week is a lot. This is likely having an effect as well.

 

--

Sleep is generally improving. I'm usually at least in my room by 11 and in bed by 11:30pm. Not usually asleep until later, but I've learned to stop watching TV that I don't care about at night. I still randomly browse on my phone for awhile, but that's improving. 

 

--

Lifequest: Put away your clothes.

 

messy-room_o_1248062.jpg

 

Failing... I'll try to put EVERYTHING away this weekend and see if it's easier to maintain the cleanliness. Expectations are not high. 

“Push yourself harder than you think you’re capable of. You’ll find new depth inside yourself.â€
– Stanley McChrystal

 

Current Challenge

July 26 - Sept 6 Challenge

June 8 - July 19 Challenge

April 13- May 25 Challenge

Goals:

  • 315/455/495 Bench/Squat/Deadlift
  • 230lb Bodyweight

Current:

  • Bench 280lb
  • Squat 431lb 
  • Deadlift 441lb
  • 265lb Bodyweight
Link to comment

4/22/15


Diet:


Total Calories: 2379


Fat: 90g


Carbs: 144g


Protein: 229g


 


Stayed a little under calorie goals because my workout was lighter, still made adequate protein.


 


Workout:


Chin up Pyramid, done on the assisted machine, Total weight X Reps: 140x10, 180x6, 210x4, 240x2, BWx.5, BWx.75, 240x2, 210x4, 180x8, 140x12


Pendlay Rows 3x7: 135lb


One arm DB Row 3x12: 35lb


  • 1 second up, 4 second down

Didn't have much time at the gym today, so I just concentrated on hitting the back hard. I plan on adding all my bicep work on Deadlift day when I'll have a little extra time.


 


I forgot to write down my chin up weights, so I decided I would just Pyramid up to bodyweight and then back down doing as many reps as possible each set. It was pretty rough, but I've gotten a lot better at chin ups the last couple months (going from 0 to 2). I figured this was an acceptable way to get some more volume since i didn't know what I had programmed. 


“Push yourself harder than you think you’re capable of. You’ll find new depth inside yourself.â€
– Stanley McChrystal

 

Current Challenge

July 26 - Sept 6 Challenge

June 8 - July 19 Challenge

April 13- May 25 Challenge

Goals:

  • 315/455/495 Bench/Squat/Deadlift
  • 230lb Bodyweight

Current:

  • Bench 280lb
  • Squat 431lb 
  • Deadlift 441lb
  • 265lb Bodyweight
Link to comment

Weight Progress

Going pretty well so far. Had a bad diet day yesterday, so I think today's weigh in might be a little affected by the extra water weight and such. 

 

One thing I noticed late last week, when I was seeing a lot of progress, is that it's easier to make excuses like "Oh you're doing great, this cookie won't hurt!" or "You're ahead of schedule, no need to stick to that diet today!" So I need to recognize that and nip it in the bud to stop sabotaging progress. Pretty happy with the results so far though. Was 262lb on 4/13/15.

 

Going to load some extra calories on heavy days this week to see if I can have stronger bench, squat and deadlift days. Drop some calories off of Wednesday, Thursday, and ideally Saturday and Sunday to make up for it as well. I've got a couple PRs for reps coming up this week and next which I would like to complete. 

 

rcFDz9I.jpg

 

 

4/23/15

Diet:

Incomplete Tracking. Stayed mostly with normal foods I eat, but may have gone over at dinner. 

 

Workout:

Incline DB 1 arm Press 4x10: 35lbx3, 25lbx1

  • Something about DB press doesn't agree with my shoulder, nixing this going forward. 

BB Incline Press 4x10: 95lb

  • Felt just fine compared to DBs, no idea why. Might have something to do with being able to pack my shoulders properly on the bench, even with heavier weight. 

High to Low Cable Flyes 4x10: 27.5lb each arm

Low to high Cable flyes 4x10: 12.5 each arm

1 Arm Tricep Ext. 4x12: 12.5lb

Hyght Flyes 4x10: 15lb DBs

Facepulls: 3x15: 12.5

 

Diet:

Total Calories: 2404

Fat: 99g

Carbs: 208g

Protein: 167g

 

Little light on the protein today. 

 

Workout: Deadlifts/Biceps

Deadlifts 4x5 245lb, 265lb, 300lb, 300lb

Romanian Deadlifts 4x10: 135lb

Incline DB Curls 4x10: 25lb

Cable Crunches 5x12: 107.5lb

  • Had to do a lot of reps/sets to feel this one. The weight stack only goes up to 97.5, then I added some of those extra plates they have to cable machines, but this is still pretty light weight for cable crunches for me. 

Bicep Circuit 4x8,8,8

Zottman Curls 20lb DBs

Cross Body Curls 20lb DBs

BB curls 45lb

 

Rotator Cuff work: External Rotation w/5lb DB 2x25 each arm, Internal Rotation Cables w/7.5lb 2x25, External Rotation w/7.5lb 2x15. 

Facepulls 4x12: 17.5lb

 

Resistance Band Shoulder circuit

 

Lifequest

Successfully cleaned my room and put all my clothes away. I feel kind of like a child needing to actually force myself to do this, but that's alright. Either way, now all I have to do is to keep it clean. 

“Push yourself harder than you think you’re capable of. You’ll find new depth inside yourself.â€
– Stanley McChrystal

 

Current Challenge

July 26 - Sept 6 Challenge

June 8 - July 19 Challenge

April 13- May 25 Challenge

Goals:

  • 315/455/495 Bench/Squat/Deadlift
  • 230lb Bodyweight

Current:

  • Bench 280lb
  • Squat 431lb 
  • Deadlift 441lb
  • 265lb Bodyweight
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Had my first bad day at the gym yesterday, and I'm definitely feeling it in the trouble areas today. Not sure whether it was the cut, lack of sleep, the trouble I've already been having, or just a high gravity day. My energy was actually fine to get through most of the workout, but the heavy/high-output stuff seems to suffer the most. 

 

Yesterday I just felt it in my bad shoulder during Bench, and today I feel it in both shoulders. Nothing good about that. So I'll need to re-evaluate what I'm doing, and how much my other workout days are going to affect whatever is going on with them. Not sure how to move forward yet. 

 

disappointed___gif__by_themischiefmonste

 

I'm hoping I can get back on track with my squats today, which have always been my best lift. That'll be a PR at 325lb for 2x4 tonight. 

 

Diet: Upped the calories to try to have a good Bench session, but obviously that didn't work the way it was supposed to. Going to cut back on Wednesday/Thursday and the weekend to make up for the 500 extra today. 

Total Calories: 3114

Fat: 125g

Carbs: 194g

Protein: 291g

 

Workout: Bench/Shoulders/Tris 

I couldn't get my shoulders to fire on Bench, it was pretty much all chest and triceps. I did manage to squeeze out 2 reps each set. Both times I got stuck on the way up on rep #3. On one of the reps, I was grinding up and my right shoulder (which is the bad one) flared out to the side and gave me a little pain twinge. 

 

I was hoping to make it at least to my PR of 2x3 at 225lb, but I didn't make it. 

 

Bench Press 4x4: 170lb, 200lb, 225lb (for 2), 225lb (for 2)

DB OHP 4x10: 25lb

BB OHP 4x4: 115lb

 

Superset

  • Dips 3x10 90lb asst
  • Tricep Pushdowns 3x12 17.5lb

Giant Set 3x8-10,8-10,8-10,8-10

  • Lateral Raise 10lb
  • Lying DB Side Raise 10lb
  • OHP 45lb
  • Rear Cable Flys 7.5lb

Incline Flys 3x10: 15lb

 

Facepulls 4x10: 17.5lb

Chin Ups: 1.75,1.25

BW Rows+ top position hold and slow negative: 5,4,5

BB Curls 3x8: 65lb

 

  • Like 1

“Push yourself harder than you think you’re capable of. You’ll find new depth inside yourself.â€
– Stanley McChrystal

 

Current Challenge

July 26 - Sept 6 Challenge

June 8 - July 19 Challenge

April 13- May 25 Challenge

Goals:

  • 315/455/495 Bench/Squat/Deadlift
  • 230lb Bodyweight

Current:

  • Bench 280lb
  • Squat 431lb 
  • Deadlift 441lb
  • 265lb Bodyweight
Link to comment

Cutting will inevetable lead to bad gym days.  Mix in a lack of sleep and its pretty much guaranteed.  How much of a warmup are you doing for your shoulders?  Anytime I end up with pain after a lift, I usually go back and redo my warmup and it tends to help. 

The path to Swolehalla is paved with a lot of Swolehate, and you won't get there without being Swole of Spirit too.

Race: Fiendish Blue Extension Cord

Class: Warrior
Links:  MFP  Battle Log  Current Challenge

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