Deckard Gainz Posted October 17, 2017 Report Share Posted October 17, 2017 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 1 Quote Stay awhile... we're liftin' Link to comment
Deckard Gainz Posted October 19, 2017 Author Report Share Posted October 19, 2017 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 Quote Stay awhile... we're liftin' Link to comment
Deckard Gainz Posted October 21, 2017 Author Report Share Posted October 21, 2017 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. 1 Quote Stay awhile... we're liftin' Link to comment
Deckard Gainz Posted October 24, 2017 Author Report Share Posted October 24, 2017 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. 1 Quote Stay awhile... we're liftin' Link to comment
Deckard Gainz Posted October 27, 2017 Author Report Share Posted October 27, 2017 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. Quote Stay awhile... we're liftin' Link to comment
Deckard Gainz Posted October 30, 2017 Author Report Share Posted October 30, 2017 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 Quote Stay awhile... we're liftin' Link to comment
Deckard Gainz Posted November 3, 2017 Author Report Share Posted November 3, 2017 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! Quote Stay awhile... we're liftin' Link to comment
Deckard Gainz Posted November 4, 2017 Author Report Share Posted November 4, 2017 11/3 Food 3166 cals 128g carb 135g fat 124g protain 11/4 Squat 3x5 @ 337.5 3min rest OHP 5x5 @ 125 4 mins rest sets 1-3 | 5 min rest set 4-5 Deadlift 300 @ 1x5 Incline bench med. grip 135 sets: 10/7/5 Quote Stay awhile... we're liftin' Link to comment
Deckard Gainz Posted November 9, 2017 Author Report Share Posted November 9, 2017 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. Quote Stay awhile... we're liftin' Link to comment
Deckard Gainz Posted November 13, 2017 Author Report Share Posted November 13, 2017 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. Quote Stay awhile... we're liftin' Link to comment
Deckard Gainz Posted November 14, 2017 Author Report Share Posted November 14, 2017 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. Quote Stay awhile... we're liftin' Link to comment
Deckard Gainz Posted November 15, 2017 Author Report Share Posted November 15, 2017 11/14 Food 1538 Calories 62g net carb 93g fat 113g protein Used a generic stir fry recipe from MFP so totals may be off. Quote Stay awhile... we're liftin' Link to comment
Deckard Gainz Posted November 16, 2017 Author Report Share Posted November 16, 2017 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 Quote Stay awhile... we're liftin' Link to comment
Deckard Gainz Posted November 18, 2017 Author Report Share Posted November 18, 2017 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 Quote Stay awhile... we're liftin' Link to comment
Deckard Gainz Posted November 22, 2017 Author Report Share Posted November 22, 2017 (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. Quote Stay awhile... we're liftin' Link to comment
Deckard Gainz Posted November 28, 2017 Author Report Share Posted November 28, 2017 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 1 Quote Stay awhile... we're liftin' Link to comment
Deckard Gainz Posted November 29, 2017 Author Report Share Posted November 29, 2017 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 1 Quote Stay awhile... we're liftin' Link to comment
Deckard Gainz Posted December 1, 2017 Author Report Share Posted December 1, 2017 11/29 1765 calories 30g net carbs 70g fat 150g protein 11/30 2174 calories 66g carbs 120g fat 183g protein Deadlifts 4x10 @ 205 1x15 @ 205 Good mornings 3x12 @ 95 assisted pistol squat 3x5 each side front squat 3x10 @ 95 planks 3x30sec All rest times <120sec. Quote Stay awhile... we're liftin' Link to comment
Deckard Gainz Posted December 2, 2017 Author Report Share Posted December 2, 2017 12/1 OHP 2x10 @ 90 1x8 @ 90 1x7 @ 90 1x 8 @ 90 90-120sec rests sets 1-2 3 min rest sets 3-5 inverted rows 3x12 Dips 3x5 Plate front raise 3x15 @ 25lbs Plate hammer curls 3x15 @ 10lbs Quote Stay awhile... we're liftin' Link to comment
Deckard Gainz Posted December 5, 2017 Author Report Share Posted December 5, 2017 12/2 Lost most calories due to being sick 12/3 (sick) 1072 calories 57g net carb 62g fat 67g protein 12/4 Food 2169 cals 70g net carb 89g fat 165g protein Weights Squats 3x10 @ 255 Romanian Deadlift 3x10 @ 145 Bulgarian Split Squat 3x10 each leg Planks 3x45sec 3-4 min rest times on everything 1 Quote Stay awhile... we're liftin' Link to comment
Deckard Gainz Posted December 6, 2017 Author Report Share Posted December 6, 2017 12/6 Bench press 5x10 @ 160 2 min rest sets 1-3 3-4 minutes sets 4 and 5 Supersets BB row 4x10 @ 95 ez curl skullcrushers 3x12 @ 55 Supersets: Lateral raise with 10lb plates 3x12 ez curls 3x12 @ 55 1 Quote Stay awhile... we're liftin' Link to comment
Deckard Gainz Posted December 8, 2017 Author Report Share Posted December 8, 2017 12/7 Deadlifts 4x10 @ 230 1x11 @ 230 assisted pistol squat 3x5 each side Superset front squat 3x10 @ 115 & Good mornings 3x10 @ 115 planks 3x45sec Quote Stay awhile... we're liftin' Link to comment
Deckard Gainz Posted December 9, 2017 Author Report Share Posted December 9, 2017 12/8 OHP 2x10 @ 100 1x9 @ 100 3 min rest Supersets: inverted rows from the floor 3x8 Dips 3x5 DB front raise 3x12 @ 30lbs DB hammer curls 3x15 @ 15lbs Quote Stay awhile... we're liftin' Link to comment
Deckard Gainz Posted December 11, 2017 Author Report Share Posted December 11, 2017 12/11 Squats 1x5 @ 190 1x3 @ 225 1x1 @ 265 1x12 @ 285 Training max increase to 385 (+10 lbs) Romanian Deadlift 3x8 @ 185 Bulgarian Split Squat 3x10 each leg Planks 3x60sec <120sec rest times 1 Quote Stay awhile... we're liftin' Link to comment
Deckard Gainz Posted December 13, 2017 Author Report Share Posted December 13, 2017 12/12 Bench press 1x5 @ 115 1x3 @ 145 1x1 @ 165 1x14 @ 175 Training max increase to 240 (+10 lbs) Incline bench 2x10 @ 140 60s rest 1x7 @ 140 120s rest Supersets DB row 4x8 each arm @ 50 ez curl skullcrushers 1x8 @ 60 2x10 @ 60 DB Lateral Raise 3x10 @ 15lbs DB Alt Curls 3x10 @ 25 each Quote Stay awhile... we're liftin' Link to comment
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.