JCW’s log

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1

About halfway through a hypertrophy block while on a caloric deficit. I’m basically Mr Fluffy in TBAB, and at 37, Job Number One right now is focusing on getting less fluffy—though I’m trying to maintain lower body strength and build as much upper as I can while on that deficit.

Starting up a log here for fun & accountability. I’m pretty new to being serious about this, with the St Louis seminar being my jump-start into taking this on properly. Anyway. Here we go!

MONDAY - day off. Felt generally wiped out after the busy holiday weekend, so opted to prioritize sleep.

TUESDAY -

Main Lifts (4 mins between each set)

HBBSQ

175x6@5.5

185x6@6.5

195x6@7

195x6@7

195x6@7

205x6@7.5

OHP

105x6@6.5

110x6@7.5

110x6@7.5

110x6@7.5

115x6@8

115x6@9

BP

135x10@6.5

140x10@7.5

140x10@7.5

145x10@8.5

145x10@8.5

Accessory movements (1-2 mins between sets)

BICEP CURL

50x15@7

50x11@10

TRICEPS-PD

52.5x16@7

55x15@8

55x15@9.5

WRIST CURL

70x15@7

70x15@7

70x21@9

1 Like
2

Note on the squat, I’ve deloaded it a bit to focus on form.

3

[training]

WEDNESDAY

MAIN LIFTS (4 min rest)

DL

275x6 @ 5

295x6 @ 6.5

295x6 @ 6.5

295x6 @ 6.5

305x6 @ 7.5

305x6 @ 7.5

315x6 @ 8.5

BP

140x8 @ 6

145x8 @ 7

145x8 @ 7

150x8 @ 7.5

155x8 @ 7.5

160x8 @ 8.5

ACCESSORY LIFTS (1-2 min rest)

LAT PD (with wide MAG)

120x15 @ 6.5

120x15 @ 7

120x16 @ 9

CALF

117.5x15 @ 8

117.5x12 @ 8

117.5x14 @ 9.5

4

THURSDAY

Main lifts (4 mins between sets)

BP

145x8 @ 6.5

150x8 @ 7

150x8 @ 7.5

155x8 @ 7.5

160x8 @ 8.5

155x8 @ 8.5

INCLINE BP

105x8 @ 6.5

105x8 @ 6.5

110x8 @ 7.5

110x8 @ 8

110x8 @ 8.5

Accessory movements (1-2 mins between sets)

BICEP CURL

50x15 @ 8

50x12 @ 8.5

50x9 @ 9.5

TRICEPS-PD

55x15 @ 7.5

55x12 @ 8.5

52.5x15 @ 9.5

5

FRIDAY

Rest Day. Ate lots of food, didn’t even close my Move ring, went to bed early. Felt delightful.

SATURDAY

Main Lifts (4 mins between sets)

#RackPull

275 x 8 @ 6
295 x 8 @ 6.5
295 x 8 @ 7
305 x 8 @ 7
[I was going to do 5 sets but the bar at the Y had basically nonexistent knurling and it was getting very annoying. So I moved on.]

#BenchPress

140 x 10 @ 6.5
145 x 10 @ 7.5
145 x 10 @ 8
145 x 10 @ 8.5
135 x 10 @ 7
140 x 10 @ 8

Accessory Lifts (2 mins between sets)

#DBRow

45 x 12 @ 6
45 x 12 @ 6.5
45 x 17 R @ 9.5, 13 L @ 10

#DBBicepCurl

20 x 9 @ 8.5
15 x 17 @ 9.5

#TricepPressDown

55 x 15 @ 7.5
55 x 19 @ 9.5

Other keywords: #YMCAEast #Morning

6

#training #weekinreview

WEEK IN REVIEW

Protein (last 7 days): 200 g/day
Carbs (last 7 days): 205 g/day
Fat (last 7 days): 89 g/day
Water (last 7 days): 108 fl oz/day

Calories (last 7 days): 2,441 cals/day
LoseIt “budget” report (last 7 days): 3,094 cals under budget

APPLE WATCH REPORT

All rings closed: 4/7 days
Move stats (last 30 days): 1,031 cals/day
Exercise stats (last 30 days): 58 mins/day
Mileage (last 30 days): 3.3 miles/day
Accrued sleep debt (ongoing): 2.2% credit

THIS WEEK ON THE PLATFORM

Training sessions: 4 (T, W, R, A)
GPP-only sessions: 1 (R)
PRs: None
December cumulative training time: 5:58:05

VICES

Deep fried deliciousness (last 7 days): 0 servings/week
Sweet deliciousness (last 7 days): 0 servings/week
Alcoholic deliciousness (last 7 days): 6 servings/week
Percent calories from saturated fats (last 7 days): 8.5%