Ok, I got a bit of the holiday bloat going and have ballooned up to 235 and 20%, time to slim back down. Will lean out through March (probably bottoming out around 210), cruise for a month, then put a bit of weight back on. I normally compete in PL, but am taking an extended leave of absence from the sport and concentrating on some physique goals for a while. Training is a mix of high intensity/low volume and low intensity/high volume, progressing an exercise over 3-6 weeks before switching it out. Will get taped and take some pictures next week to track progress.
Training split looks like this:
Day 1- Squat/legs
Day 2- Pressing/upper body
Day 3- Deadlift/Back and biceps
Day 4- Rest
Here is some training over the last week:
DB Preacher Curl
30 min HIIT, max HR 189
Needed to get some high rep work in.
30 min SS, fasted
Undercut this way too much, will increase weight and reps next time
10 breaths between each set. Most horrific tricep pump ever. Still getting cramps
Meal 1- 3/4lb turkey, 2 cups rice
Meal 2- 64g protein shake, corn pops/milk
Meal 3- Footlong club, eaten on the way to gym!
Meal 4- 64g pro/50g dextrose shake
Meal 5- (at Applebees) 2x 7oz sirloin, mashed 'taters, baked 'tater, dozen hotwings, 3 pints Guiness
Back was still shot from squatting had to call it there
NG Cable Row
DB Hammer Curl
495x15/405x15/315x10 dropset PR by 10 reps
90x15x3 sets PR
Wrist is still ****ed up, can't do supinated curls, not sure what to do
Went to Chicago for new years, had a lot of fun. Time to strip some fat off. Pressing tomorrow.
125x5/13/12 (30 total reps)
DB Press, slight incline
left a lot in the tank here
20x20/20/10 (50 total reps)
1h Cable Curls
Basically the only way I can do supinated curls without extremely sharp pain in the wrist.
Light ab work
30 min SS
Meal 1- 1/2 lb turkey, 15g fish oil
2- Chicken burrito, 3 low carb tortillas
3- 64g pro/50g dextrose shake (during training)
4- 1/2 lb ground beef, 2 cups rice
5- 64g protein shake
Fairly good day, though my pressing felt weak. Couldn't get up early enough for fasted cardio, and was on the go all day so had to settle for lunch at a local burrito shop. Tomorrow is deads/upper back, then a day of rest
30 min, fasted SS
1" deficit, no belt
Glute/piriformis/erectors were real tight, so I held back a lot on these. Def feel like I could pull 550 with a real DL bar right now.
NG Lat Pull
150x10/120x8/90x8 (26) Dropset
Pump on this was so ridiculous I simply seized up on the last two dropsets. Rhomboids are real sore today
DB Preacher Curl
For some reason, I had a throbbing migraine and had to leave after this. 800mg ibuprofen and 2hours later it finally went away.
Meal 1- 1/2lb turkey, low carb tortillas
2- 32g protein shake
3- 1/2lb turkey, 2 cups rice
4- 64g protein/50g dextrose shake
5- 1/4lb beef, ramen noodles
5- Dozen wings, 3 pints Guinness
Went way over my normal carb intake, which is fine considering it is more important that my fat ass makes it in to do cardio every day.
30 min, fasted, SS
this was kept real slow and gentle since I'm not having any carbs today
8x2platesx30yd prowler sprints
We built a home made prowler... and it is pretty freaking awesome. Will get vids next time.
Schedule was real messed up today and reallydidn't eat much. Had about 1/2lb turkey, some veggies, and low carb tortillas. Total carbs were under 50g and cals were under 2k. Thinking about adding an extra carb meal tomorrow.
30 min HIIT, fasted
Hip flexor was bugging the hell out of me, took it real easy and didn't follow the plan.
took this easy too, didn't want to aggravate anything
1- 150g Turkey, bagel
2- 2x spicy chicken sandwiches from Wendy's
3- 64p/50c shake (during training)
4- 200g ground beef, 2 cups rice, low carb tortilla
5- 200g turkey, low carb tortilla
Then went out drinking. Not a good choice for the diet, but had a hell of a lot of fun.
Very smooth, very easy.
275x10+ (may have been 11-12, but I know I did at least 10!)
The way I did these rep sets was I kept going until bar speed slowed down, then I racked it. So could have done 5-6 more with 255, but they would have been too slow for my liking.
For whatever reason, volume work on the incline wears my ass out, even though the weight was really light. Had a huge strength dropoff on the third set.
Did sets of 15 last time, The lack of food today definitely hurt my strength endurance.
30 min SS, post training
1- Perkins breakfast (can't remember what I had, but it was a lot. Long story on how I ended up there, but my meal was free)
2- 150g Turkey, fiber tortilla
3- footlong club from subway
4- 64p/50c shake (during training)
5- 250g ground beef, 2 cups rice
6- 32g pro shake
A bit too much drinking last night, definitely impacted training tonight. Definitely going to be cutting back in the future, but last night was a bit of a special occasion.
Light ab work and facepulls to warm up.
Was planning on doing 5x5 but for some reason was hurting my shoulder that I had surgery on so I stopped. Also, I feel like my erectors are perpetually over worked, I think 3 days on/1 day off may be too much bto recover from, will consider my options and post my thoughts later.
Upright rope row
DB Preacher Curl
30x8/20x12 dropset (right arm)
30x12/20x12 ds (left)
Why does my left feel so much stronger? I don't get it... whatever.
30 min SS