Jord - tackles inertia

[Jord]

Wednesday, January 26

Stronglifts, Week 4, Day 1

 

Goblet Squats, 20#, 5x5

Bench Press, 55#, 5x5

Barbell Row, 55#, 5x5

Leg Extension, 60#, 3x8

 

Bike, 5 min high resistance

Elliptical, 10 min high angle to stretch ankles/calves 

 

Tried to stay more upright in goblet squats. It's a little harder to think of chest up when you are holding a DB vs having a bar on your back. 

 

Bench and row were fine but felt a little challenging. I changed the Stronglifts app to add 1.25# per session instead of 2.5# for Friday. I want to ride the stronglifts gains train for as long as possible. Late sept max was 70# bench, 65# row. 

[Jord]

Friday, January 27

Stronglifts, Week 4, Day 2

 

Squats, 55#, 5x5

OHP, 45#, 5x5

DL, 125#, 1x5

 

Elliptical, 10 min post workout leg shake

[Jord]

Stronglifts Workout A
Sunday, January 29, 2017 at 5:58 PM

Week 4 Day 3

 

Squat
Set 1: 56.5 lb × 5
Set 2: 56.5 lb × 5
Set 3: 56.5 lb × 5
Set 4: 56.5 lb × 5
Set 5: 56.5 lb × 5

 

Bench Press
Set 1: 57.5 lb × 5
Set 2: 57.5 lb × 5
Set 3: 57.5 lb × 5
Set 4: 57.5 lb × 5
Set 5: 57.5 lb × 5

Bent Over Row
Set 1: 56.5 lb × 5
Set 2: 56.5 lb × 5
Set 3: 56.5 lb × 5
Set 4: 56.5 lb × 5
Set 5: 56.5 lb × 5

[Jord]

Partied a little too hard Saturday night which is throwing off my weight and calorie averages. Although I'm impressed by the calorie averages considering I told it I had 1,000 calories for dinner on Saturday (just a rough estimate of pizza, chips, and alcohol). This made lifting on Sunday hard. I learned my lesson though. 

 

The weight cut is not going well, so I need to reevaluate my plan of either calories or exercise. I may stick to 1950 calories for one more week. And I am sick again... 

 

	2017 Cut, January - March
	Starting Weight	197
	Cut Goal Weight	180
Week	Monday	Monday Weight	Friday Weight	Friday	Average Weight	Avg Calories	Net Avg per MFP
1	January 2	197.2	195.6	January 6	195.4	2084	2020
2	January 9	193.8	194.8	January 13	194.1	2069	1905
3	January 16	192.4	194.6	January 20	193.9	2060	1882
4	January 23	194.8	193.6	January 27	194.0	2013	1814
5	January 30	194.0		February 3

 

[Urgan]

Looks from here like all you need is a little tweak, your general trend is in fact downward. 

[Jord]

38 minutes ago, Urgan said:

Looks from here like all you need is a little tweak, your general trend is in fact downward. 

 

Yeah, I think that is why I need to include that Monday and Friday weight because Mondays can be a bit of a crap shoot. I need to learn to eat on the weekend like I do on weekdays. If I just look at Fridays the trend is definitely down. Thank you for the words of encouragement.  

Weekdays: 

lots of water & coffee

structured meals around work

 

Weekends:

minimal water

2 cups of coffee

eating and snacking whenever

[Jord]

weight this morning was back down to 193#, despite eating a late dinner last night that left me feeling rather full. (italian cassoulet with beans & hot & sweet italian turkey sausage and a side of bread & butter)

 

there is hope for me yet

 

 

(ended up extra saucy because I made it in the crockpot and I had no idea how much liquid to use for the dried beans)

[Urgan]

Dried beans = cooking on hard mode.

[Jord]

33 minutes ago, Urgan said:

Dried beans = cooking on hard mode.

 

yes, and I cooked it on high for TWELVE hours

 

 

left at 6:30 am, came home at 6:30 pm and as you can see the beans still resemble beans. 

[Urgan]

42 minutes ago, Taddea Zhaan said:

 

yes, and I cooked it on high for TWELVE hours

 

 

left at 6:30 am, came home at 6:30 pm and as you can see the beans still resemble beans. 

 

Beans don't care.

[Jord]

Forgot to copy this here: 

 

(sets x reps)

 

Goblet Box Squats

10kg, 3x10

12kg, 2x3 

Supersetted with 10 second planks

 

Bench*

60#, 6x3

Supersetted with TRX inverted rows, 3x8

(I assume this is a progression to pull-ups)

 

*he also confirmed I have basically had my hands in the right spot. I was putting them pinky up against the knurl mark (long arms), he wants them just a hair inside that to get vertical forearms. 

 

Deadlift

135#, 2x1

135#, 1x4

(low reps so I could work in with big plates) 

 

Then after major lifts

Lunges using TRX, 3x8

Holding on, because of nerve damage in my feet, balance is hard, but he said we'll slowly use less and less support. 

 

Conditioning
Sled loaded with 135#, 20 yards, push and then pull back with handles = 1 set x 3. 

 

[Jord]

Saturday, February 4, 2017 at 8:00 AM

 

Deadlift
Set 1: 135 lb × 2
Set 2: 135 lb × 2
Set 3: 135 lb × 2
Set 4: 135 lb × 4

 

Bench Press
Set 1: 58 lb × 5
Set 2: 58 lb × 5
Set 3: 58 lb × 5
Set 4: 58 lb × 5
Set 5: 58 lb × 4

(super annoyed I missed that last rep, especially with people cheering me on!)

 

Sliding Lunges
Set 1: 0 lb × 8
Set 2: 0 lb × 8
Set 3: 0 lb × 8

 

Bent Over Row (Dumbbell) per arm
Set 1: 15 lb × 8
Set 2: 20 lb × 8
Set 3: 20 lb × 8

Super set with the incline press.

 

Incline DB Press per arm
Set 1: 15 lb × 8
Set 2: 15 lb × 8
Set 3: 20 lb × 8

Notes: Alternating arms

Farmers Walk - KB, weight is per arm
Set 1: 45 lb × 1
Set 2: 45 lb × 1
Set 3: 45 lb × 1
Set 4: 45 lb × 1

Notes: Each set 25 yards 

[Jord]

Weight loss doesn't make sense anymore. I changed my calorie goal fro 2000 to 1900, but wasn't really aiming as low as I got. I just wasn't as hungry this week. Probably because of my cold. But truly the weight dropped more than expected. I can give some theories but I'll just keep trucking along. 

 

I actually weighed in less than 189.2 this morning but I'm still in disbelief so I upped the number a bit. 

 

	2017 Cut, January 2 - April 3
	Starting Weight	197
	Cut Goal Weight	183
Week	Monday	Monday Weight	Friday Weight	Friday	Average Weight	Avg Calories	Net Avg per MFP
1	January 2	197.2	195.6	January 6	195.4	2084	2020
2	January 9	193.8	194.8	January 13	194.1	2069	1905
3	January 16	192.4	194.6	January 20	193.9	2060	1882
4	January 23	194.8	193.6	January 27	194.0	2013	1814
5	January 30	194.0	190.4	February 3	192.3	1873	1778
6	February 6	189.2		February 10

 

[Jord]

I guess I should summarize the things I'm doing for the cut currently so if I stall later I can look back for points of reference: 

 

- under 1900 cals 

- aiming for macros but not being super strict (110g of protein, anything under 225g of carbs) technically MFP lets me do either 90 or 119g of protein, so I'm aiming in the middle. I don't care about fat grams as long as I feel full (ate enough veg, fiber, roughage)

- aiming for 40g of fiber per day

- avoiding sweets and sugar except for small amounts in food like peanut butter. I'm using kroger brand baking splenda (Apriva) for any dinner recipe that calls for any kind of sweetener. 

- not eating dairy, to test if it helps my scalp, which it hasn't been, but I think it has led me to eating more whole foods and vegetables so I'm sticking with it

- cinnamon egg and oatmeal bakes for breakfast with a side of fruit

- so much avocado, which has been my dairy compensation on basically everything 

- lifting 3x per week, but started barbell club this week so only went twice. but honestly it was more work 2 times than stronglifts 3 times. 

Other food note:

- green tea with lemon juice when at home on weekends and only 1 cup of coffee, hot water with lemon juice after work. trying lemon juice to help with my uric acid problem so they don't put me on gout medication (after I move offices on friday I need to see if I can keep lemon juice in the work fridge. Maybe I can disguise it in a non-see-through water bottle so people don't use it?)

[Urgan]

Less calories + hype new training setting + newness nerves = weight loss? Adds up to me. You're doing great~

[Jord]

22 hours ago, Urgan said:

Less calories + hype new training setting + newness nerves = weight loss? Adds up to me. You're doing great~

 

Thanks! I weighed in at 188.6# this morning!!! If I get below 188 by this coming Monday then I may increase to 1950 cals. But honestly, the sooner I get to maintenance goal the better. 

 

I have a feeling this new program is kicking my butt. I'm looking forward to all the maintenance calories in my future.  Even though I haven't really been that hungry at 1900 cuz fiber. 

[Jord]

Monday, February 6, 2017 at 4:30 PM

 

15 min mobility / warm-up

 

Goblet Squat
Set 1: 20 lb × 8
Set 2: 20 lb × 8
Set 3: 20 lb × 8

Notes: superset with pallof press

 

Floor Press
Set 1: 65 lb × 3
Set 2: 65 lb × 3
Set 3: 65 lb × 3
Set 4: 65 lb × 3

Notes: superset with TRX row

 

TRX Row 
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

 

Deadlift
Set 1: 135 lb × 3
Set 2: 135 lb × 3
Set 3: 135 lb × 3

Notes: superset with high tension planks

 

Plank
Set 1: 10 sec
Set 2: 10 sec

 

Lunge (Bodyweight)
Set 1: 6 reps
Set 2: 6 reps

Notes: reverse TRX lunges

 

Sled Work
Set 1: BW (+135 lb) × 1
Set 2: BW (+135 lb) × 1

Notes: 20 yards push then pull per rep

[Jord]

188# this morning. Am I melting? 

At this point I'd rather just race to my 183# goal and be into maintenance already. #gainz. But it could just be a weird hormonal shift and weight will settle back up a bit next week. 

[Urgan]

We'll know for sure a week from now. As long as your energy is good, why not keep going at this pace? It would be a shame to cut off progress arbitrarily, but definitely keep one eye on how you feel. 

[CourtnieMarie]

^^^ agreed! unfortunately i'm having the opposite problem because superbowl and sharks. *grumble grumble.

[Jord]

Wednesday, February 8, 2017 at 5:30 PM

 

Mobility Warm-Up

Set 1: 15 min

 

Suitcase Carry

Set 1: 53 lb × 1

Set 2: 53 lb × 1

Notes: 25yrds

 

Squat

Set 1: 45 lb × 5

Set 2: 45 lb × 5

Set 3: 45 lb × 5

Set 4: 45 lb × 5

Set 5: 45 lb × 5

Set 6: 45 lb × 5

Set 7: 45 lb × 5

Set 8: 45 lb × 5

 

Bench Press

Set 1: 60 lb × 4

Set 2: 60 lb × 4

Set 3: 60 lb × 4

Set 4: 60 lb × 5

 

TRX Inverted Row

Set 1: 8 reps

Set 2: 8 reps

 

Trap Bar Deadlift

Set 1: 135 lb × 3

Set 2: 155 lb × 3

Set 3: 155 lb × 3

 

High Tension Planks

Set 1: 10 sec

Set 2: 12 sec

 

TRX Reverse Lunges 

Set 1: 8 reps

Set 2: 8 reps

 

Sled Work

Set 1: BW (+135 lb) × 1

Set 2: BW (+135 lb) × 1

Notes: Pulling sled behind me, 25 yards and back per rep.

[Jord]

Monthly measurements. I'm probably going to start only doing forearm, neck, and wrist twice a year because they don't really change. I did them this time to confirm they stay stable despite weight changes. 

 

usual disclaimer: it's hard to measure with loose skin and abdominal surgeries, but I'll keep trucking along and looking at trends. 

	2/10/2017	1/10/2017
Weight	188.4	193
Upper waist	35.25	35.5
Regular waist	38.5	40
Hips	45	46
Left thigh	25	25.5
Left Calf	15.25	15.5
Right Thigh	25.5	25.5
Right Calf	16	16
Right Bicep	14	14
Right Forearm	10	10
Neck	14	14
Wrist	6.75	6.75
Body Fat	40%	42%

[Urgan]

NICE.

 

As long as you try to measure the same way (the best you can), it's just fine for analysis, right? 

[Jord]

24 minutes ago, Urgan said:

NICE.

 

As long as you try to measure the same way (the best you can), it's just fine for analysis, right? 

 

Right!

[Jord]

I had a lot of salt this weekend in the form of bacon, soy sauce, and lunch meat (not all at once, gross!) So I fully expected 1-2# or more of bloat. I am okay with my weigh-in today considering that. I am officially half-way through this cut and I think it's going well at this point. 

	2017 Cut, January 2 - April 3
	Starting Weight	197
	Cut Goal Weight	183
Week	Monday	Monday Weight	Friday Weight	Friday	Average Weight	Avg Calories	Net Avg per MFP
1	January 2	197.2	195.6	January 6	195.4	2084	2020
2	January 9	193.8	194.8	January 13	194.1	2069	1905
3	January 16	192.4	194.6	January 20	193.9	2060	1882
4	January 23	194.8	193.6	January 27	194.0	2013	1814
5	January 30	194.0	190.4	February 3	192.3	1873	1778
6	February 6	189.2	188.4	February 10	188.6	1867	1655
7	February 13	189.6		February 17