JurisSquatter's Training Log

[JurisSquatter]

NEW WEEK (5 SETS OF 6)

Saturday, 8/4/18
Morning Weight: 215.7 lbs. (-2.2 lbs.)
Calories: 3448 (194P, 361C, 136F)
> medium well done pizza today, whatever, I'm still able to cut weight if I stay strict during the week

1. OHP 95x3, 125x2, 145x1, 160x6, 150x6, 145x6, 135x6, 130x6
2. Barbell Rows 135x5 (warmup), 185x5, 175x5, 165x5, 160x5x2 sets
3. Light Bench Press 205x5x3
> did TNG on OHP, first rep from dead stop and then stretch reflex on other reps
> barbell rows had to go after OHP due to bench press being taken

====================

Sunday, 8/5/18
Morning Weight: 218.8 lbs. (+3.1)
Calories: birthday cake today, not going to try and count, back on track tomorrow

1. Light DL 285x5x3 sets
2. Squats 135x3, 205x2, 235x1, 260x6, 245x6, 235x6, 225x6, 210x6

=======================

Monday, 8/6/18
Morning Weight: 218.9 lbs. (+0.1)
Calories: 1817 (142P, 144C, 78F)
10 minutes HIIT cardio

=================

Tuesday, 8/7/18
Morning Weight: 218 lbs. (-0.9)
Calories: 1795 (138P, 144C, 77F)

1. Bench Press 135x4, 185x3, 225x2, 225x1, 245x6, 235x6, 220x6, 210x6, 200x6
2. Light OHP 135x5x3 sets
3. Pulldowns 3x5 reps up to 175

=========================

Wednesday, 8/8/18 (turn 42 today)
Morning Weight: 217.2 lbs (-0.8)
Calories: 2060 (166P, 192C, 75F)

1. Deadlifts 225x3, 295x2, 335x1, 315x1, 345x6, 330x6, 310x6, 295x6, 280x6
2. Light Squats 210x5x3 sets

======================

Thursday, 8/9/18
Morning Weight: 215.7 lbs. (-1.5)
Calories: 1843 (146P, 172C, 65F)
GPP (10 mins HIIT, ab plank, Leg Curls, Calf Press)

========================

Friday, 8/10/18
Morning Weight: 216.1 lbs. (+0.4)
Calories: 1765 (156P, 169C, 56F)
10 minutes HIIT cardio, 2 laps walking

[JurisSquatter]

NEW WEEK (5 SETS OF 1)

Saturday, 7/28/18
Morning Weight: 218.9 lbs. (same)
Calories: 3309 (206P, 325C, 132F)
>broke down and had a small pizza tonight

1. OHP 95x3, 135x2, 160x1, 180x1, 170x1x4 sets
2. Light Bench Press 205x5x3

===================

Sunday, 7/29/18
Morning Weight: 219.8 lbs. (-0.9)
Calories: a few beers, 8 hot wings, double-scoop ice cream cone, you get the idea . . .

1. Light Deadlifts 285x5x3 sets
2. Squats 135x3, 185x3, 225x2, 260x1, 290x1x3, 275x1x2 sets

====================

Monday, 7/30/18
Morning Weight: 221.4lbs. (+1.6)
Calories: 1920 (107P, 173C, 93F)
10 minutes HIIT cardio
1 minute ab plank
30 minute bike ride around local river after work

====================

Tuesday, 7/31/18
Morning Weight: 219.9 lbs. (-1.5)
Calories: 1968 (209P, 154C, 55F)

1. Bench Press 135x3, 185x3, 225x2, 250x1, 280x1x4 sets, 265x1x2 sets
2. Light OHP 135x5x3 sets

=====================

Wednesday, 8/1/18
Morning Weight: 218.5 lbs (-1.4)
Calories: 1948 (207P, 156C, 52F)

Scheduled:
1. Deadlifts 225x3, 295x2, 325x1, 350x1, 390x1x2 sets, 370x1x2 sets, 350x1
2. Light Squats 210x5x3 sets

=====================

Thursday, 8/2/18
Morning Weight: 217.8 lbs. (-0.7)
Calories: 2008 (202P, 155C, 56F)

GPP:
1. 10 minutes HIIT
2. Ab plank, one minute
3. Leg Curls 5x5 to 160lbs
4. Calf Press 5x10 to 240 lbs

======================

Friday, 8/3/18
Morning Weight: 217.9 lbs. (+0.1)
Calories: 1612 (117P, 146C, 62F)
1 hour bike ride

[JurisSquatter]

Friday 7/20 through Monday 7/22: On Vacation
7/20/18, Morning Weight: 217.1 lbs. (-1.2)
> weight gain is expected, I will hope to return to normal weight in a week or two.
> rain may cause my flight to be cancelled, hope not

SHORT WEEK BACK FROM VACATION (REPEAT LAST WEEK BEFORE VACATION)

Tuesday, 7/24/18
Morning Weight: 224.4 lbs. (+7.3), ouch.
Calories: 1934 (128P, 209C, 67F)

1. Bench Press 135x5, 185x2, 235x1, 260x3, 245x3, 235x3, 225x3, 210x3 (285)
2. Light OHP 135x5x3 sets

=======================

Wednesday, 7/25/18
Morning Weight: 220.7 lbs. (-3.7)
Calories: 2025 (114P, 184C, 93F), using Panera Bread gift card so protein is low

1. Deadlifts 225x3, 295x2, 330x1, 365x3, 345x3, 330x2, 315x3, 295x3 (401)
2. Light Squats 210x5x3 sets

========================

Thursday, 7/26/18
Morning Weight: 218.5 lbs. (-2.2)
Calories: 1892 (185P, 154C, 61F)

GPP
1. 10 minutes HIIT cardio
2. Ab plank, one minute
3. Leg Curls 5x5
4. Calf Presses 5x10

========================

Friday, 7/27/18
Morning Weight: 218.9 lbs. (+0.4)
Calories: 2043 (164P, 171C, 77F)
30 minutes LISS Cardio

[JurisSquatter]

NEW WEEK (5 sets of 3)

Saturday, 7/14/15
Morning Weight: 219 lbs. (-2), one bad meal falls off quick if you get back on track
Calories: 1938 (173P, 179C, 59F)

1. OHP: 95x3, 125x2, 155x1, 170x3, 160x3, 155x3, 145x3, 140x3 (186 max)
2. Light Bench 205x5x3 sets
3. Pulldown 7x5 reps (back to back sets 190 down to 100)

=====================

Sunday, 7/15/18
Morning Weight: 218.9 lbs. (-0.1)
Calories: 3280 (126P, 364C, 149F), pizza & ice cream today

1. Light DL 285x5x3 sets
2. Squats 135x4, 185x3, 225x2, 250x1, 275x3, 260x3, 250x3, 235x3, 225x3 (302 max)

======================

Monday, 7/16/18
Morning Weight: 220.2 lbs. (+1.3 lbs.)
Calories: 1953 (165P, 197C, 54F)

10 minutes HIIT on elliptical (2 min/20sec)

=======================

Tuesday, 7/17/18
Morning Weight: 219.8 lbs. (-0.4)
Calories: 1894 (168P, 182C, 58F)

1. Bench Press 135x5, 185x2, 235x1, 260x3, 245x3, 235x3, 225x3, 210x3 (285)
2. Light OHP 135x5x3 sets

=======================

Wednesday, 7/18/18
Morning Weight: 218.2 lbs. (-1.6), 217 is around the corner
Calories: 1818 (148P, 179C, 57F)

1. Deadlifts 225x3, 295x2, 330x1, 365x3, 345x3, 330x2, 315x3, 295x3 (401)
2. Light Squats 210x5x3 sets

========================

Thursday, 7/19/18
Morning Weight: 218.3 lbs. (+0.1)
Calories: 1880 (64P, 216C, 84F)
> literally the only thing I ate today was a medium original crust sausage pizza
> creating a deficit to try and mitigate vacation eating

GPP:
1. 30 minutes LISS cardio
2. Ab Plank (1 minute)
3. Leg Curls 5x10 100-110 lbs.
4. Calf Press 5x10 160-240 lbs.
5. Chins x 5
6. Pulldowns 205x5, 190x5, 175x5

[JurisSquatter]

NEW WEEK (5 sets of 5)

Saturday, 7/7/18
Morning Weight: 220.4 (-0.3)
Calories: 2197 (196P, 224C, 57F)

1. OHP: 95x5, 120x3, 145x2, 160x5 (belt), 150x5, 145x5, 135x5, 130x5 (e1rm 186)
2. Light Bench 205x5x3 sets
3. Pulldowns 205x9, 190x9
> for the record, using this one rep max estimator: http://www.wolframalpha.com/widgets/...e124286e0c2f0a

=========================

Sunday, 7/8/18
Morning Weight: 220.4 (same)
Calories: 2843 (177P, 302C, 90), bad diet day w/ pizza and ice cream. Sad!

1. Light DL 285x5x3 sets
2. Squats 135x3, 185x2, 235x1, 260x5 (belt), 245x5, 235x5, 225x5, 210x5 (e1rm 302)
3. Right Leg Press no weight x 10 (just to feel the right quad working solo)
>also rode my bike for an hour

=========================

Monday, 7/9/18
Morning Weight: 221.2 lbs. (+0.8), this was expected
Calories: 1947 (181P, 182C, 57F)
10 minutes HIIT on elliptical (2 min / 20 sec)

========================

Tuesday, 7/10/18
Morning Weight: 220.4 lbs. (-0.8)
Calories: 1750 (158P, 155C, 53F)
>not feeling hungry today so taking advantage of it, not forcing anything

1. Bench Press 135x3, 185x2, 225x1, 245x5, 235x5, 220x5, 210x5, 200x5 (e1rm 285)
2. Light OHP 135x5x3 sets

========================

Wednesday, 7/11/18
Morning Weight: 219.7 lbs. (-0.7), in the teens!
Calories:1733 (168P, 156C, 48F), still not very hungry

1. Deadlifts 225x3, 275x2, 310x1, 345x5, 330x5, 310x5, 295x5, 280x5 (e1rm 401)
2. Light Squats 210x5x3 sets
> new favorite mental cue for the squat is to pretend that there is a wall 1.5 inches behind me, forces me to keep it in the hips
>also wearing my belt right where it goes on instead of pushing it down under my belly

=======================

Thursday, 7/12/18
Morning Weight: 219.1 lbs. (-0.6)
Calories: 2695 (169P, 271C, 105F), ate 14" cheese pizza, not great diet day

GPP:
1. 10 minutes HIIT
2. Ab plank 1 minute
3. Leg Curls 5x5 up to 130
4. Calf Press 4x10

=====================

Friday 7/13/18
Morning Weight: 221 (+0.9), this was expected
Calories: 1888 (167P, 186C, 56)
10 minutes HIIT

WEEKLY WEIGHT CHANGE: +0.6 lbs.

[JurisSquatter]

NEW WEEK (5 sets of 2)

Saturday, 6/30/18
Morning Weight: 221.6 lbs. (+0.4)
Calories: 1915 (182P, 182C, 53F)

1. OHP: 95x5, 125x3, 150x2, 175x2 (belt), 165x2x4 sets (e1rm 186)
2. Light Bench: 205x5x3 sets
3. BW Chins x 8; Pulldowns 205x8, 190x8, 175x8, 160x8

====================

Sunday, 7/1/18
Morning Weight: 220.9 lbs. (-0.7)
Calories: 1853 (164P, 182C, 54F)

1. Light Deadlifts: 225x5, 290x5x3 sets (70% of latest e1rm)
2. Squats: 135x5, 185x 235x2, 285x2 (belt), 270x2, 255x2, 245x2x2 sets (e1rm 303)
3. Leg Press was "OUT OF ORDER"
> squats are my weakest exercise hence several drop sets, I do what I have to do to make the reps

====================

Monday, 7/2/18
Morning Weight: 220.2 lbs. (-0.7)
Calories: 1955 (181P, 182C, 58F)
30 minutes LISS cardio (15 mins treadmill & 15 mins elliptical)

=====================

Tuesday, 7/3/18
Morning Weight: 220.8 lbs. (+0.6)
Calories: 1918 (175P, 186C, 54F)

1. Bench Press 135x2, 185x2, 225x2, 250x2, 260x2, 275x2, 260x2, 245x2 (e1rm 293, 216= 74% )
2. Light OHP: 135x5x3 sets (74% of latest e1rm)
> trying the 90%, 95% warmups to better gauge the main work set because cutting weight makes it more difficult to know where my strength will be each workout and I don't want to get crushed.
> any weight using 74% or more of e1rm counted as volume set, including warmups, not sure I'll stick with this or not

=====================

Wednesday, 7/4/18
Morning Weight: 220 lbs. (-0.8)
>saw flickers of 219 on the scale this morning, almost in the teens!
Calories: 2194 (199P, 192C, 74F)

No training because my gym is closed for the holiday and my only option has hexagon plates which are a no-go for deadlifts. I'll just wait until tomorrow.

=====================

Thursday, 7/5/18
Morning Weight: 220.7 lbs. (+0.7)
Calories: 1908 (193P, 150C, 59F)

1. DL 225x2, 275x2, 315x2, 345x2 (90%), 385x2, 365x2, 350x2, 330x2, 315x2 (e1rm 410)
2. Light Squats: 215x5x3 sets (70% e1rm)
> last warmup 90% of top set
> started having pain in my right achilles this morning.

======================

Friday, 7/6/18
Morning Weight: 220.7
Calories: 1867 (179P, 163C, 54F)

GPP
1. 10 minutes HIIT (2 min/20sec)
2. Ab planks
3. Leg Curls 4x10
4. Calf Press 4x10

WEEKLY WEIGHT CHANGE: -0.6 lbs.

[JurisSquatter]

NEW WEEK (SETS OF 4)

Saturday, 6/23/18
Morning Weight: 222.6 lbs. (-0.1)
Calories: 2057 (172P, 173C, 74F)

1. OHP 95x5, 115x3, 135x2, 165x4 (belt), 155x4 (belt), 145x4 (belt), 140x4, (e1rm 186)
2. Light Bench: 135x5, 215x5x3 sets
3. BW Chins x 7, Pulldowns 205x7, 190x7, 175x7
> really like warming up to one max set and then doing several 5% back-off sets

=========================

Sunday, 6/24/18
Morning Weight: 222.5 lbs. (-0.1)
Calories: 2728 (190P, 270C, 101F)
> had some pizza, what are ya gonna do?

1. Light Deadlifts: 225x5, 285x5x3 sets (70% of latest e1rm)
2. Squats 135x5, 185x3, 230x2, 270x4 (belt), 255x4, 240x4, 230x4 (e1rm 305)
3. Right Leg Press 45x5
4. Regular Leg Presses: 90x10, 140x10x2 sets
5. Right Leg Press 25x10
> still messing around with leg presses after squats

==========================

Monday, 6/25/18
Morning Weight: 222.1 (-0.4)
Calories: 1920 (170P, 162C, 69F)
30 minutes LISS cardio (walking on incline treadmill)

==========================

Tuesday, 6/26/18
Morning Weight: 222.1 lbs.
Calories: 2048 (185P, 166C, 72F)
> car trouble this morning caused me to miss work, but I still got to the gym.

1. Bench Press 135x5, 185x3, 220x2, 260x4, 245x4, 235x4, 225x4, 215x4 (e1rm 294)
2. Light OHP: 130x5x3 sets

==========================

Wednesday, 6/27/18
Morning Weight: 221.6 lbs. (-0.5)
Calories: 2007 (176P, 150C, 79F)

1. Deadlifts: 225x5, 275x3, 315x2, 365x4 (belt), 345x4, 330x4, 315x4, 300x4 (e1rm 413)
2. Light Squats: 135x5, 215x5x3 sets (belt)

==========================

Thursday, 6/28/18
Morning Weight: 221.9 lbs. (+0.3)
Calories: 2089 (194P, 185C, 62F)

1. HIIT on elliptical for 10 mins (2 min/20 sec)
2. 1 minute ab plank x 2
3. Leg curls 4x10
4. Calf Press 4x20


==========================

Friday, 6/29/18
Morning Weight: 221.2 lbs. (-0.7)
Calories: 2049 (184P, 184C, 65F)
30 minutes LISS cardio

WEEKLY WEIGHT CHANGE: -1.4 lbs.

[JurisSquatter]

NEW WEEK (SETS OF 6)

Saturday, 6/16/18
Morning Weight: 224.1 lbs. (-0.8)
Calories: 1979 (176P, 181C, 62F)

1. OHP (4x6): 95x5, 115x3, 135x2, 155x6 (belt), 145x6x3 sets (e1rm 185)
2. Light Bench: 215x5x3 sets
3. BW Chins x 6, Pulldowns 160x6, 145x6
> I liked doing one all-out set of chins followed by a couple of sets of pulldowns
=================

Sunday, 6/17/18
Morning Weight: 223.4 lbs. (-0.7)
Calories: 3283 (199P, 350C, 126F)
> had small sausage pizza, gotta enjoy somethin'! Although the truth is that it wasn't all that great.

1. Light Deadlifts: 225x5, 275x3, 305x5x3 sets
2. Squats (4x6): 135x5, 185x3, 230x2, 255x6 (belt), 240x6, 230x6, 220x6 (e1rm 305)
3. Right Leg Press 70x5x3 sets
> 5% drops on volume squat sets worked better than straight sets
> doing light deadlifts before squats prevented any hip/leg pain & stiffness during squats
====================

Monday, 6/18/18
Morning Weight: 226.1 (+2.7)
Calories: 2005 (211P, 164C, 53F)
30 minutes LISS (walking on incline treadmill)
========================

Tuesday, 6/19/18
Morning Weight: 224.8 (-1.3)
Calories: 1865 (161P, 164C, 69F)

1. Bench Press (4x6) 135x4, 185x3, 215x2, 240x6, 230x6, 225x6, 220x6 (e1rm 287)
2. Light OHP: 140x5x3 sets
========================

Wednesday, 6/20/18
Morning Weight: 223.9 lbs. (-0.9)
Calories: 2060 (190P, 165C, 78F)

1. Deadlifts (4x6) 225x6, 295x4, 340x6 (belt), 325x6 (belt), 310x6 (belt), 295x6 (e1rm 407)
2. Light Squats: barx5, 135x5, 230x5x3 sets (belt)
>big fan of hitting one top set and then 5% backoff sets for volume
>booked a vacation for 7/20-7/23. I know there will be drinking and bar food involved. I'm going to try and keep that damage to a minimum but it's going to happen. In the meantime, I'm going to try and stay strict on the diet and lose more weight so that I don't come back weighing 230!
=========================

Thursday, 6/21/18
Morning Weight: 223.3 lbs. (-0.6)
Calories: 2150 (180P, 190C, 76F)

GPP
1. 10 minutes HIIT on elliptical (2 min/20 sec)
2. 2 minute ab plank
3. Calf Presses 4x20
4. RDL 135x10, 155x10x3 sets
=========================

Friday, 6/22/18
Morning Weight: 222.7 lbs. (-0.6)
Calories: 1943 (170P, 166C, 69F)

WEEK'S WEIGHT CHANGE: -1.4 lbs.

[JurisSquatter]

Wednesday, 6/13/18
Morning Weight: 224.9 lbs. (-0.7 lbs.)
Calories: 2086 (190P, 191C, 62F)

1. Deadlifts (2x1): 225x5, 295x3, 330x2, 385x1x2 sets (belt)
2. Light Squats: 135x5, 185x3, 230x5x3 sets (belt)
=======================

Thursday, 6/14/18
Morning Weight: 225.3 lbs. (+0.4 lbs.)
> I think I went overboard on butter and sauce yesterday

Calories: 2057 (190P, 182C, 65F)

GPP:
1. 10 minutes HIIT (20 sec / 2 min)
2. Ab planks: 90 seconds, 30 seconds
3. BW Chins 3x5
4. Calf Presses 4x20
5. Leg curls 4x10
=====================

Friday, 6/15/18
Morning Weight: 224.9 lbs (-0.4)
Calories: 1951 (166P, 181C, 65F)

10 minutes elliptical (too bored to do any more than this on the elliptical)
BW chins x 6 (couldn't resist)

[JurisSquatter]

Monday, 6/11/18
Morning Weight: 226.3 lbs.
> ugh, this needs to drop rapidly. I'm also done with caring that much about an eating window, all I care about really is total calories followed by macros.

Calories: 2452 (191P, 303C, 48F)
> caved and had a couple slices of jelly bread. I solved this by trashing the rest of the jelly. This isn't a good sign. Need to refocus and get back on track. Nothing worse to me than feeling bloated and fat again.

20 minutes LISS cardio, elliptical
10 minute walk around indoor track

------------------------

Tuesday, 6/12/18
Morning Weight: 225.6 lbs. (-0.7 lbs.)
Calories: 1973 (166P, 188C, 63F)

1. Bench Press (5x1) 135x4, 185x3, 235x2, 275x1x5 sets
2. Light OHP: 140x5x3 sets

[JurisSquatter]

Sunday, 6/10/18
Morning Weight: 224.2 lbs. (expected increase after calories yesterday)
Calories: stopped counting, write this day off
> had a small sausage pizza today + other crap, getting harder to be strict on the weekends
> all I can do is refocus and maintain a strict 2000 calorie limit during the work week
> getting under 220 lbs. is going to be tough but it has to be done

1. Squats (5x1): 135x5, 185x3, 240x2 (belt), 285x1x5 sets (belted)
2. Light Deadlifts: 225x5, 265x3, 305x5x3 sets (90% of heavy set of 5)
3. Right Leg Press 65x5x3 sets

[JurisSquatter]

Friday, 6/8/18
Morning Weight: 223.6 lbs.
Calories: 1997 (208P, 188C, 45F)
> eating window 10am to 4pm

------------------------------------------------------

Saturday, 6/9/18
Morning Weight: 222.6 lbs. (last Saturday I was 224.6 lbs)
> having a cheat meal or two on Sundays hasn't stopped me from losing weight every week as long as I stay strict the other days

Calories: 2429 (183P, 201C, 97F)
> authentic Mexican steak burrito estimated as 1100 calories
> eating window 8am to 4pm

1. OHP (5x1): 95x5, 125x3, 150x2, 180x1, 175x1x4 sets (belted)
2. Light Bench: 135x5, 185x3, 215x5x3 sets (90% of heavy set of 5)
3. Parallel grip chins + 5lbs x 4, 3, 4 // BW x 4
> hate this parallel grip chinning station but the regular chin bars were taken today

[JurisSquatter]

Thursday, 6/7/18
Morning Weight: 224 lbs.
Calories: 1958 (184P, 151C, 70F)
> eating window 11am to 6pm

1. 10 minutes HIIT
2. 93 second ab plank
3. RDL 145x10x4 sets
4. Seated Calf Work 4x12-20

[JurisSquatter]

Wednesday, 6/6/18
Morning Weight: 224.7 lbs.
Calories: 2020 (196P, 170C, 59F)
> eating window 11:20am to 6:58pm

1. Deadlifts (2x3): 225x5, 275x3, 315x2, 365x3 (belt), 345x3
2. Light Squats: barx5, 135x5, 185x3, 215x2, 240x5x3 sets (belted)

[JurisSquatter]

Tuesday, 6/5/18
Morning Weight: 227lbs.
Calories: 1956 (201P, 161C, 54F)
>eating window 10:43am to 5:40pm

1. Bench Press (4x3) 135x5, 185x3, 220x2, 260x3, 245x3x3 sets
2. Light OHP: 145x5x3 sets