Xalos' Journal

[xalos]

I just started lifting again two weeks ago and just this week began getting everything in line.

Monday's lifts felt pretty bad, I had some shoulder pain during my workout. (My shoulder cracked later that evening and has felt fine ever since)
I was working off four hours of sleep the night prior, need more sleep!
Weight:263
Flat Barbell Bench Press : 135lbs 2 x 8 reps - Felt really bad considering I did 155 and 185 during the sets the Monday prior.
Low Incline Dumbbell Press : 35lbs 2 x 8 reps- Biggest dumbbell I have access to currently and I still have issues controlling it 100%
Dips : I'm fat and still can't do one. I have been doing 2 sets of 8 reps of bench dips. (If I can't do any dips next week I will add a 45lb plate on my lap as I do them)
Chin ups : Still can't do a chinup, I have been subbing pull downs to try to build up the muscles. I will get at least one monday though.
Deadlifts : 225 2 x 8 reps (Felt heavy but good, I will increase it by at least 10lbs next monday)
Barbell Rows : 145 2 x 8 reps (Felt ok, but im not sure on form. I will continue 145 next week and hope it feels more stable.
Shrugs : 145lbs 4 x 10 reps (Feels good, I didnt realize WWB1 had only 1 set of 10 reps. I will add more weight next week and only do 1 set.

[xalos]

Off day, but did start keeping track on fitday.. I made the journal public but I cant post the link to it until I hit 10 posts I guess. But, it has me burning 3604 kcal and eating 2817. 787 deficit, I hope its close but I don't expect to see a difference on the scale so hopefully clothes feel a bit looser next week and I feel stronger.


Calories Eaten Today
Total: 2817
Fat: 128 1148 42%
Sat: 43 383 14%
Poly: 21 190 7%
Mono:52 467 17%
Carbs: 273 1025 37%
Fiber: 17 0 0%
Protein: 141 565 21%
Alcohol: 0 0 0%

[xalos]

Squats : 225 1x 8 reps 245 1x8 (Squats felt good, I feel like I really worked
leg extends 125: 3 x 10 reps
Leg Curls : 115 2 x 8 reps
Straight Legged Deadlifts : 225 x 8 reps
Standing Calve Raises : 245 4 x 10 reps
Powerrack squat thing 125 2 x 10
Decline crunches 2 x 20 reps

Started taking Green Tea Extract @ 600mgs and 600mgs of Caffeine, felt pretty energized all day.


Todays calories

grams cals %total
Total: 2554
Fat: 87 780 31%
Sat: 35 312 12%
Poly: 7 63 3%
Mono: 16 145 6%
Carbs: 244 926 37%
Fiber: 13 0 0%
Protein: 202 810 32%
Alcohol: 0 0 0%

Calories burned 3814


Big deficit according to fitday, But I am going to leave it alone and see how it plays out. Been thinking about PSMF but I want to make sure I understand the ends and outs before trying it.

[FANCYPANTS]

Keep at it man, your hard work will be shining through with results in weeks im sure!!!