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The Horadric Tome


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Hello and welcome to the records and ramblings of lifting heavy things, eating food, and sleeping.

 

Quick background: Stronglifts 5x5 Juggernaut and a sloppy low carb diet. Only real goals are low carb intake (no set threshold), and .6-1.2g protein per lean mass (180lbs), or about 108g - 216g. 

Aim for 180g of protein a day. 50g tolerance. 100g minimum on rest days.
Aim for 1500 calories on off days, 2100 calories on workout days. 200 cal tolerance.
50g or less net carbs on rest days, 100g or less carbs on workout days.

 

10/16
Squat - 5x6 @ 305 lbs - 2-3min rest
OHP - 5x5 @ 115lbs - 3 min rest
Deadlift - 1x5 @ 280lbs
I wanted to play around with periodization and it felt too easy to not add in an extra rep and get more volume in (first sets off the deload). Got a ton of lower back pump though, and by the time I was done with deadlifts it felt like my ribs were being crushed around me. I'm not sure what that's all about. OHP is starting to get hard and lots of good burn in the arms and shoulders.
Food:
Calories: 1554
53g net carb
81g fat
139g protein
No breakfast. Had about 700 calories (46 carbs) about 2 hours before workout. Meal before workout seems good. Very difficult to meet protein goals without powders or eating a shitload of eggs for breakfast. Dinner was ridiculously big and time-consuming to eat. 

 

Took 1 daily multivitamin and some Turmeric

 

8 hours sleep 

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10/17 Rest day

Food: 

Cals: 1171

21g net carbs

51g fat

138g protein

Seems too low, even for recomp.

 

8 hours sleep

0 hours leisure

 

10/18

Squat 5x5 @ 310 - 2-3 min rest

BP - 195 5x5

Row - 135 5x5

5 min HIIT sprints on elliptical

 

I wanted to add in a 6th set on squats but core was getting exhausted. Core hurt on rows too but fortunately didn't effect the lifting much.

Wanted to go longer on the elliptical too but so tired.

Might be due to not eating enough 10/17

 

Food:

Calories: 2277

21g net carbs

168g fat

144g protein

 

<1hr leisure

 

Stay awhile... we're liftin'

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10/19 Rest day

 

Food: calories: 1529

63g net carbs

87g fat

135g protein

 

7 hours sleep

 

10/20

Squat 3x5 @ 315 3min rest

OHP 5x5 @ 120 (failed last rep)

Deadlift 285 @ 1x5

 

Legs were dead tired today even on deload weights so I thought it was a good time to shift down to 3x5 squats. It might help my deadlift pick up as well.

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10/21 cheat day!

Food: calories: 3070

325g carbs

59g fat

105g protein

 

Total calories not too bad for a cheat day, but wow those carbs. I guess beer will do that to ya.

 

10/22

Food: Calories: 1633

42g net carbs

106g fat

109g protein

 

10/23

Squat 3x5 @ 320 - 3 min rest

BP - 197.5 5x5

Row - 137.5 5x5

10 min HIIT sprints on elliptical

 

Aw yeah got them microloads. Looking forward to getting real confused at my weights going forward. Going down to 3 squat sets is a life saver. I didn't feel like dying when I was done, and I was able to go for a bit longer on cardio afterwards. I'd say that's a good day.

 

Food:

Calories: 1903

69g net carbs

71g fat

216g protein

 

Still hitting a little low on calories overall, mostly on workout days, but protein is decent, just need to fatten stuff up. 

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10/24

 

Food

1883 cals

37g net carb

124g fat

139g protein

 

10/25

Food

1672 cals

81g carb

81g fat

111g protein

(had some rum which should account for the missing macros)

 

10/26

Squat 3x5 @ 325 3min rest

OHP 5x5 @ 120 3 mins rest sets 1-3 | 5 min rest sets 4-5

Deadlift 290 @ 1x5

 

Longer rests helped me push through last week's stall on OHP. Felt good. Had 1 shaky rep near the end but just a little imbalance, not form breakdown per se. 3 sets of squats feels like cheating after going through this with 5, but hopefully it will help me push past previous plateau later. Trying to focus on improving deadlift form. I started with my hips higher this time, and focusing on bracing my core. It made the first few reps feel more difficult but I think bracing helped me push through the rest more easily. I kind of forgot about chest and shoulder adjustments. Next time.

Stay awhile... we're liftin'

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10/26 (cont.)

Food

cal 1900

87g carb

86g fat

198g protein

 

10/27

1599 cals

42g carbs

65g fat

120g protein

 

10/28

Squat 3x5 @ 330 - 3 min rest

BP - 200 5x5

Row - 140 5x5

 

Did not track food 10/28 or 10/29. I planned to cheat Saturday but Sunday was an unexpected failure. First real failure of the challenge so far. Hopefully I will get back on track this week and the next few weeks shouldn't present any issues.

 

edit: dates

Stay awhile... we're liftin'

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10/30

 

Food

2364 cals

142g carb

126 fat

169g protein

 

10/31

 

Food

2010 cals

177g carb

90g fat

134g protein

 

Squat 3x5 @ 332.5 3min rest

OHP 5x5 @ 122.5 4 mins rest sets 1-4 | 5 min rest set 5

Deadlift 295 @ 1x5

 

11/1

 

Food

2700 cals

203g carb

126g fat

101g protein

 

11/2

Squat 3x5 @ 335 - 3 min rest

BP - 202.5 5x5 3 min rest

Row - 142.5 5x5 3 min rest

 

Food

1754 cals

100g carbs

99g fat

128g protein

 

*high carbs and cals on a lot of days finishing off sweets from our Halloween party. Should be an isolated incident... I can't let them goodies go to waste! At least it seems to be fueling strength progress!

 

Running a little low on sleep on some days for my liking. Note to self to bump up sleep for the gains!!!

 

It's taking me forever to get through Stranger Things s2 and to get anywhere in Mario Odyssey so I think my entertainment goals are doing just fine!

Stay awhile... we're liftin'

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11/4 Food

2538 cals

130g carb

162g fat

145g carb

 

11/5

Food

2489 cals

77g carb

171g fat

169g protein

 

11/6

2770 cals

207g carb

44g fat

62g protein

 

Squat 3x5 @ 340 - 3 min rest

BP - 205 5x5 3 min rest

Row - 145 5x5 3 min rest

 

11/7

Ate Chinese buffet so any calorie/macro guesses would probably be way off

 

11/8

 

Squat 3x5 @ 342.5 3min rest sets 1-2 | 5 min rest set 3

OHP   5x5 @ 127.5  3min rest sets 1-3 | 5 min rest sets 4-5

Deadlift  1x5 @ 305

Incline bench med. grip 135 sets: 10/7/6

 

All PRs across the board. I feel like a million bucks.

 

Stay awhile... we're liftin'

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11/9

Food

2231 cals

197g net carbs

107g fat

105g protein

 

11/10

Squat 3x5 @ 345 - 3 min rest sets 1-2 | 5 min rest set 3

BP - 207.5 5x5 3 min rest

Row - 147.5 5x5 3 min rest

All gainz!!

 

I also decided to try out this Pillar Killer finisher. I didn't really like it except for the RKC plank, which kicked my ass. I imagine I'm just not doing the first part right, but either way I will probably try a different one next time I decide to do this.

 

Food

2050 cals

64g net carbs

133g fat

169g protein

 

11/11 and 11/12 were kind of a mess, I'm just going to scrap the tracking and say they were bad eating days. Bad weekends are definitely a trend, may need to look into that 5/2 diet or whatever it is.

 

Also sleep has been pretty good, I need to remember to take my vitamins.

Stay awhile... we're liftin'

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11/13

 

Squat 3x5 @ 347.5 - 4 min rests

OHP   5x5 @ 130 - 3min rest sets 1-3 | 5 min rest sets 4-5

Deadlift  1x5 @ 310

Incline bench med. grip 135 sets: 10/7/7

All PRs!!!

 

Also threw in this finisher. Made it through 4 of the exercises before I started actually dying, and decided to cut the rest and finish it off with a 20sec RKC plank. I had to lay on the floor for 3-5 minutes after this without moving, so I'm thinking it's a pretty damn good finisher and I'm going to work towards completing the entire thing. Babby got a weak core.

 

Food

1188 calories

43g carbs

36g fat

176g protein

 

Yikes food was a little lower than I thought even with me estimating weight/servings pretty generously, but I didn't feel underfed. I'll be eating light today too so I'll try to make sure I eat around my workout Wed. and hope I ate enough to keep pushing higher numbers.

Stay awhile... we're liftin'

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11/15

Food

2689 calories

52g net carbs

157g fat

256g protein

 

Woke up early and made eggs and bacon. It made me feel great! But ended up boosting my calorie total about 500 over where I'd like to be on workout days. I still got some finessing to do on figuring out how much to eat in a day.

 

Squat 3x5 @ 350 - 5 min rests

BP - 210 5x5 3 min rest

Row - 150 5x5 3 min rest

Stay awhile... we're liftin'

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11/16

1715 calories

34g carb

124g fat

129g protein

 

11/17

2233 cals

44g carb

143g fat

162g protein

 

Squat 3x5 @ 352.5 - 5 min rests

OHP   5x5 @ 132.5 - 3min rest sets 1-3 | 5 min rest sets 4-5

Deadlift  1x5 @ 315

Incline bench med. grip 135 sets: 10/8/6

 

Finisher:

tight curls 30s

leg lifts 30s

scissor 30s

straight ups 30s

plank balance 10s a side

20s RKC plank

Stay awhile... we're liftin'

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(Hiatus on food tracking for a week)

 

11/20

 

Squat 3x5 @ 355 - 5 min rests

BP - 212.5 5x5 3 min rest

Row - 152.5 5x5 3 min rest

 

11/22

 

Squat 3x5 @ 357.5 5 min rests

OHP (fail) 5 min rests

1x4 @ 135

1x5 @ 135

1x2 @ 135

1x4 @ 135

1x3 @ 135

 

Deadlift 1x5 @ 320

 

 

I've had some slight wrist pain since helping a buddy move a few weeks back, and it seems to have effected my ability to unrack for my OHP from the seated position (requires a little wrist rotation to start forward and lean back away from the rack to lift) and it throws off the whole lift. I was able to manage it last week so I don't know what's different now, but it was hard.

Stay awhile... we're liftin'

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11/24

Squat 3x5 @ 350 5 min rests

BP (Fail) 5 min rests

215 2x5

215 1x4

215 2x3

Rowvember! DB rows 35 x 10x10 ~7 mins total

Lat pulls 5x10 @ 70 (should be able to do more, arms were toast after bp and rows)

tricep pushdowns 5x10 @ 60

 

Lazy time's over, back to the good stuff, tracking everything.

 

11/27

Food

2279 cals

106g net carb

92g fat

203g protein

 

Weights

Squats

4x10 @ 225

1x12 @ 225

Romanian Deadlift

3x12 @ 135

Bulgarian Split Squat

3x10 each leg

Planks

3x30sec

 

3 min rest times on everything

 

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11/28

Food

2239 cals

138g net carbs

85g fat

190g protein

 

This would have been way beyond tolerance for an off day, but it's another lifting day, yeah!

 

Bench press

4x10 @ 140

1x20 @ 140

 

BB row

4x10 @ 115

 

Lateral raise with 10lb plates

3x15

 

ez curl skullcrushers

3x12 @ 55

 

ez curls

3x15 @ 55

 

Incline bench

3x10 @ 135

 

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Stay awhile... we're liftin'

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