05/14/2018
Weight: 245.4
kcal: 2,186
147 P, 272 C, 66 F
Going to get my shit together this week.
05/15/2018
Weight: 242.6
kcal: 2,026
164 P, 243 C, 59 F
Squat: 235x5x3
Press: 125x5, 125x3x3 —5’s weren’t going to happen on sets 2 & 3. Just trying to salvage 125.
Lat Pulldown: 100x10x4
05/16/2018
Weight: 242.6
kcal: 2,356
151 P, 288 C, 79 F
Definitely over on calories today. Had sweetened tea twice and 3 Tollhouse cookies. Knocked my carbs and fat over the edge for sure.
C2 Rower - 30 mins @ 65-68% HRM
05/17/2018
Weight: 243.1 ----still steadily chasing the 230’s (as a first checkpoint in the goal). started at 258 roughly 11 weeks ago. -15-16 lbs dropped so far.
kcal: 2,529
225 P, 299 C, 64 F
Still overshooting on calories. Yesterday, I wound up having three protein shakes (6am, 3pm, and 10pm). My training took place at a funny time, so I wouldn’t have had anything post workout if I didn’t add in the third shake. I’ve found that my sugar intake (from semi-sweetened tea) has been creeping up. I need to back it off. It’s putting my carbs over the edge consistently when looking back. Not doing myself any favors there. At least I hit the protein amount that I probably should be! Ha! And fat has been consistent for the most part recently (not including 5/16/18).
Training:
Deadlift: 135x5, 185x5, 225x3, 285x5
Bench: 45x5, 95x4, 135x3, 180x5 (@10), 165x5x4 ---- 180x5x3 wasn’t there, so I tried to replace intensity with volume
Squat: Light day - 45x5x2, 95x5, 135x5, 185x5x3
05/18/2018
Weight: 243.4 ---- Not happy with this trend, but I checked my waistline and its 42.25" (slightly smaller than before)
kcal:
Happy Delivery Day! I’m expecting my Rogue Echo Air Bike to be delivered today. Not sure if I’ll get through all of the unboxing and assembly tonight, but hopefully I can get it together. Nothing like the anticipation of having more garage gym gear arrive!
This is good going. Keep at it.
05/20/2018
Weight: 242.6 (Finally budged back down)
kcal:
FYI - I got my Rogue Echo Bike set up yesterday. It’s a punisher! I may do some work after training.
Air Bike: 5 minute warm up
Squat: 240x5x3 —mental breakthrough…1st set felt heavy as hell. Stuck in there without dropping the weight on the 2nd and 3rd sets. Also, 240 basically represents my weight (which is 16-18 pounds less than when I started all of this). A mental victory for sure.
Press: 128x3x5 —still working toward one big plate!
Light/Extra volume work
Deadlift: 225x3x6
Bench: 155x5x3
Ez Curl bar (30lbs) x 50 (~1.5-2 mins)
I don’t know if I’m doing a good job of choosing exercises for my training, but I like adding extra sets of everything throughout the week. I just feel like trying jump five pounds on the bench (and sometimes the Press) warrants any extra volume I can add in. I doubt I’m working hard enough to fatigue myself. It’s all submaximal. Yes…I know 5 lb jumps don’t last long on upper body lifts…just trying to get to 185 on the bench before going up by 2-3 lbs. I think my press is done with 5 lb jumps just now. Went up to 128 from 125 this week. Last week, I couldn’t do 3x5. I did one set, then went to triples.
Air Bike: 5 minute cool down
***Training was great today. Lazy Sunday, so I didn’t have to rush at all. I love being in my garage gym. It’s taking shape equipment-wise too. Just a fun day today.
I don’t feel like it’s necessary yet, but I am beginning to wonder when I should be looking for a belt. The weight just isn’t heavy yet (in absolute terms). I feel like I have more in the tank, but am leaving a mental note here to start to inquire about when people start using them in their training.
05/21/2018
Weight: 243.3
kcal:
No training today, but I have 18 holes of golf scheduled for the afternoon. Not sure if I’ll get to walk or use a cart at this particular course. Will walk if I can.
General observations about my nutrition: While my weight is still trending down, I have been a little overzealous with calorie intake. My weekly average weight has been slowly going down, but at a snails pace. My calorie intake has been on the uptick. I imagine that I’m more at a calorie maintenance threshold than at a deficit (where I should be). My last two weeks have been averaging 2,340 kcal and 2,496 kcal…that’s too much in spite of my slightly extra training volume. Not sure if this is jump a late bounce back from being sick (faster weight loss), but I need to move out of the 240s once and for all. If I have to pick on one thing, its that my sugar intake has gotten higher over the last few weeks. I’m drinking semi-sweetened tea too often (almost every lunch and sometimes dinner). Need to drop that to limit calories a bit. It’s generally my carbs that are creeping up (not fat). I have two more days on this weeks weekly average. Right now, I’m averaging 2,247 kcal. I need to back it down, but I may just keep it the same today since golf will use quite a bit of energy (especially if walking). Gotta get this thing moving!
05/22/2018
Weight: 243.2
kcal: 2,061
136 P, 251 C, 65 F
Late training. 10pm-11:15pm. Kept things light on account of energy level.
Warm up: 5 minutes of Rogue air bike
Squat: 190x5x2 (light day)
Bench: 180x5x2, 180x3x2 ----really hit a wall on these. will probably repeat 180x5x3 next time. hoping it was just low energy.
HIIT: 15 seconds ON / 45 seconds OFF x 10 rounds (10 minutes total). Felt tough considering it was after 11pm. Wanted to exert a little energy though since weights didn’t involve much this time. Will be squatting heavy and deadlifting next time.
05/23/2018
Weight: 242.7
kcal: 2,388
182 P, 290 C, 68 F
Had some lemon cake today with my family. Lots of sugar/carbs today. Went over max calories by 43. Daily goal is still 2000-2100.
No training.
05/24/2018
Weight: 242.6
kcal: 2,027
197 P, 220 C, 51 F
Wanted to train, but I chose to watch the Rockets vs. Warriors game last night with my dad. Only get a few uninterrupted times like that with him, so I’ll train tomorrow.
05/25/2018
Weight: 242.4
kcal: 2,343
178 P, 279 C, 66 F
05/26/2018
Weight: 241.5
kcal:
Time crunched A.M. Training:
Squat: 245x5, 225x5x2, 135x5x3
HIIT Echo Bike: 10 ON / 30 OFF x 12 rounds
Yeesh. I got off the rails since my last post. For the first time in 12-13 weeks, I stopped tracking every single meal over the holiday weekend and boy have I paid for it. Not only did my compliance fall off a cliff, but my weight jumped back on fast. I went from 241.5 on 5/26 to 246.1 this morning 6/1.
My training got derailed too. I only did two (slightly time crunched) weight training sessions in between 5/26 and now. REALLY need to get back into the nutrition tracking mode, and jump back into the gym today.
I guess I would call this my first bust since starting this whole thing 12-13 weeks ago (tracking nutrition). Its sort of amazing how far and how fast progress can disappear when you take your eye off of the ball.
Hated having to post this. Don’t want to have to do it again.
Weight over last week:
5/31 244.0
6/1 246.1
6/2 242.6
6/3 245.4
6/4 243.2
6/5 243.6
6/6 242.7
6/7 244.4 (Today)
Basically, nutrition AND training were put aside for a little while. Got in some situations where I stopped tracking (even though I usually do my best at approximating macros/calories when I don’t have specifics).
Sick of posting these non-progress posts. Really need to right the ship asap.
I calculated yesterday as best I could. kcal: 2,619 174 P, 325 C, 79 F
Need to get my nutrition game back first of all. Going to track after every meal/snack today to get the habit going again. I’m sure if I can get the nutrition part compliant again, my training will follow suit.
Weight over last week:
5/31 - 244.0
6/1 - 246.1
6/2 - 242.6
6/3 - 245.4
6/4 - 243.2
6/5 - 243.6
6/6 - 242.7
6/7 - 244.4 (Today)
Basically, nutrition AND training were put aside for a little while. Got in some situations where I stopped tracking (even though I usually do my best at approximating macros/calories when I don’t have specifics).
Sick of posting these non-progress posts. Really need to right the ship asap.
I calculated yesterday as best I could. kcal: 2,619 174 P, 325 C, 79 F
Need to get my nutrition game back first of all. Going to track after every meal/snack today to get the habit going again. I’m sure if I can get the nutrition part compliant again, my training will follow suit.
06/07/2018
Weight: 244.4
kcal: 2,468
225 P, 240 C, 78 F
Training:
Went a little conservative today with squats since its been a couple of weeks almost.
Air Bike: 5 minute warm-up, 5 minute cool down
Squats: 225x5x3
Bench: 170x5 (felt like RPE 9-9.5), 160x5x4
Deadlifts: 135x5, 185x3, 235x2, 185x5 —Was planning on doing more work, but it was getting really late, so I pulled them.
06/08/2018
Weight: 243.8
kcal: