fuck

ohp
40x3
50x3
60x3
70x3

Depressed

BW 214

Bench
135x5
155x5
175x5
195x12
New max of 237

Power clean
60x1
80x1
82.5
85
87.5
90
92.5
Called it there. This is going very well

Squats
60x5
80x5
100x5
112.5x6 Belted
New max of 135 kg

Called it here, heads just not in it.

Heads not in it

BW 216.4
BF %18.5

Power snatch
40
60
65
67.5
70
72.5x0

Deadlift
135x5
225x5
315x5
385x8 straps+ belt
New max is 450

Gravitron wide grip FG pull ups
80x2 sets
Not bad

GHR hands on head
3 3 2

Head's just not in it left here

Fasted LISS

BW 215
bf%18.5
Bah humbug

Elliptical hill climb ~42 minutes 500 Cal burned
Did the whole thing wearing a hoody, sweated like a pig.

Blah

BW 217
bf%18.8

Ohp
20kgx20
40x5
50x5
62.5x5 belted
Just missed the 6th rep, how sad

Dead stop press+80lbs of chains, 3 links up
40
45
47.5
50
52.5x0 I think
40x3

Pull ups
20lb chainx1 2 3*2
Pretty easy actually

GHR sit ups
10kgx6 5 5

Inc. swiss bar press
135x8
155x8 8 6
Not bad

Swiss bar row
60+40lb chainsx5/5/5
Easy

Intervals 10 minutes on the elliptica. This sucked legs felt leaden.

Depression

BW 218.4
bf%19.4

Power clean
40
60
80
85
90x0
80x5x1
easy

Pull ups
1 2 3 4 Easy

Squats
40x5
60x5
80x5
100x1
Add belt
115x5 Terrible, Max remains at 134kg

GHR sit ups
Rd band chokedx7
Less chokedx7

Leg press up to
500x5

Blah

BW 218
BF 18.8%
Had a half gallon of milk last night. Too much sugar
Hotrox*2
Coffee*1
Elliptical hill climb 45 minutes
Was hard to keep my HR 150+. Good adaptations.

Yada yada

Bw 212
bf 18% by BIA
Hotrox*2
coffee*1
Fasted LISS, walked a mile

Later
Hotrox*2
20g whey+5g BCAA

Bench
135x5

BTN press
40x5
45x5
47.5x5
50x4
40x6

Inc. Dumbell press
50x3 sets Nothing really noteworthy

Pec deck rear delt super set
100x2 sets

Elliptical intervals*10 minutes

Home and 20g whey+5g BCAA

Easy does it

Diet Rockstarx1
20g whey + 5g BCAA
power snatch
40
60x1 1 1 1
65x1 1 1
67.5x0

Deadlifts
67.5x5
100x5
125x5

CDL+80lbs chain
100kgx7

Ab machine
whole stackx5x5
130x25

GHR
5 5 5 5
Pretty easy

some gravitron pull ups nothing big.

split squats 10 minutes
85/85
Pathetic

Fasted LISS

BW 215.2
BF% 18.3 by BIA

Hotrox*2
Walked a mile. Ready for deadlifting later.

I focus on the pain...

BW 216.4
BF% 18.8 by BIA
Hotrox*2


Curls ran the rack 10x10 up to 30, only got 3 reps at 30
Rope curls three sets of 10
Tricep push downs purple bandx50
Crunches

Elliptical 45 minutes 500 calories, hill climb. Had to work to keep my heart rate up.

All this is fasted since 8 O'clock last night. I'll take another dose of hotrox at ~12 and then eat around 2:30

Easy pressing

Pull ups
Pronex1234
Neutralx1234
Widex1234

OHP
40x5
45x5
Easy
GHR sit ups
10kgx5 5 5

Inc. swiss press wide gri, assume 45lb bar
135x6
155x6
165x6
135x8

fat db con curls
50x3 3 2
25x10 10

Swiss rows, 20kg bar
70x3/3/3
90x1/1/1
100x1/1/1

Side bends
100x6 6 6
2 db press
50x11

Elliptical intervals 10 minutes

Fasted LISS

coffex2.5
yohimbex2 (16mg) dosing protocol for cardio is 0.2mg/kg=19mg so this is close enough

Walked the loop in ~15 minutes. Gonna lift later so this is good enough.

BF% by BIA is 19%, need to drop 17 lbs of fat to get to where I was.

Back off week

BW 216
Rockstatx1
Halox1
Protein 20 g

PC
40x3
50x3
60x3
70x3
80x3
90x0 suck

Pull ups
(1 2 3 4 5)*2

Squats
40x5
60x5
70x5
80x5

Skipped GM's
one set of ghr sit ups

Leg press
180x35
360x12

Intervals on the ellipticalx10 minutes
Rough
20 minutes walking

Some ab work and stretching at home

Journey of a thousand miles behins with a single elliptical.

cofffex2.5
yohimbex1
aspirinx1
This has been before every workout I just keep forgetting to include it.


BW 216.8
Not bad after a cheat day. I think I'm getting the "lumpy" fat that lyle Mcdonald talks about so I may be in order for a whoosh.

sand bag C&Px3x10
10lb med ball slamx3x10
Very little rest


Elliptical 45 minutes
500+cal

So if I do this 3 times a week as planned I'll burn 1500cal. A lb of fat is ~4,000cal which means I need ~400 cal deficit every day to lose 1 lb of fat a week. Maintenance calories is ~2,400. So keep an estimate of calories in the 2000 range.

fasted cardio

bw 215.2
10lb med ball throws. throw and walk to ball, 5 trips up and down the street.

Ellipticalx45 minutes 500+ cals burned

BENCH

BR 215.6

Swings
20kgx3x10/10
Medball slams
10lbx3x10

Bench
95x1 it was there
135
185
205x5
Shaky as hell add 8 lbs for a new max of ~228

Swiss bar bench
wide
155x8 8 6
Middle
155x6 4 3

GHR sit ups
10lbx7+a bunch

BTN Press
up to 55x3

assisted Dips 2 second pausex3 sets

Incline DB
40x2 sets
Stretched in between

10 minutes of intervals on the elliptical

Less than powerful power snatchs

bw 214.6
Pwr snatch
40
60
70x0 0 Sad

Deadlifts
135
225
315
365
405x5 belt and straps. 50% of my best but I think I'm also 15 lbs lighter. 5lbs/rep over the required one so new max is 445.

GHR
bwx6 7 4

gravitron fg wide grip trip drop set. Nice pump in the forearm and lats.

Lunges
60lbx15

side bends
75x8/8
Some v-ups
100 bw squats

Need to get more serious about this cardio business.

blah

215.6 At least it's in the right direction
coffeex2
yohimbex1
aspirinx1
40g protein

pull ups
1234x2

OHP
67.5x3 new max of 75kg

swiss row
60x5/5/5 5/5/2

dips 21 total mostly in triples
tired. did the basics now done

Mediocrity abounds

BR 217.6

Coffeex2
Yohimbex1
aspirinx1
TT 218

Power clean
40x3
60x3
70x3
75x3
77.5x1
These are fugly

Squats
40x2
60x1
80x1
90x1
100x1
110x1
120x3 Belted
Maybe could've squeezed out more new max is 134kg

GM
60x1
80x6 4 2 belted
Oof

GHR sit ups
RBx10
chokedx2 3

Leg press up to 550

Ab machine
lightweightxlots

Doing the YCA stack 3x a day now. According to the calipers I'm losing fat but gaining muscle hence the stagnant weight. Pretty sure the calipers are wrong.

SHIT

BR 217.4
Not as bad as expected after the cheat meal last night
Woke up at 3 am for some reason

Rockstar recoverx2
yohimbex1
aspirinx1

Bench
135x3
155x3
175x3
185x3
195x5
Felt awful

swiss bar, 45 lb bar
135x5
185x8
135x7
felt worse

Inc dumbell pres
35xlots and stretch

BTN press
30x5
35x5
40x5

did some abs and ghr and called it

Deadlift is dead.

40g protein
Coffeex2
yohimbex1
aspirinx1

BR 215
TT 216.2

Pwr snatch
40x3
45x3
50x3
52.5x3
55x3
Pathetic

Deadlifts
135x3
225x3
275x3
325x3
375x6 straps+belt
Hamstrings burned New max of 427 so next working weight will be 405.

Gravitron wide fat grip pull ups
100x5 5 5
Remove FG
100x6+stretch
2 second squeeze on all reps

GHR (setting 7)
bwx10x3
Very little rest, got better as I went on

Crunch bench
RedbandxLOTSx2 Burns
bwx1 set of lots, not so burny though, need resistance on these

Fat grip concentration curls
40x5 5 5 5
Do 3-5 sets of 3-5 reps

Lunges with chains
60x13 Upper back is limiting me here
then some bodyweight ones

Drank a scoop of halo throughout this.

Fa-fa-fasted cardio

Rockstar recoveryX1
Yohimbex1
Aspirinx1

Ellipticalx30 minutes

Some light stretching and abs at home.

BR 214.2

Might do, Might do.

BR 217.8
Woof
TT 219.2

Coffeex2
yohimbex1
alka seltzer xtra strengthx1
20 g protein

CGPSN
20x3
40x3
45x3 3 3

Pull ups, pronated
(1 2 3)x3

OHP
40x3
45x3
50x3
55x3
Add belt
60x7
New max of 73kg Next working weight 67.5kg

Swiss bar incline, wide grip, 35lb bar
125x8 8 5 5

Swiss bar multi row, assume 20kg bar
60x5/5/5
Nice pump left it there

GHR sit up
10lbx4+6x2
10lbx4+3x1

2DB press
35x5x10
One more set than last time

One set pec dec not worth mentioning. Fried.

All good except for the weight.

Abs, stretching and cardio later

SKWATS

BR 215.6
coffeex2
yohimbex1
alka seltzerx1
No carb rockstarx1
TT 219.4

Complexes

PC
40x3
50x3
60x3
70x3

Squat
40x3
60x3
80x3
90x3
107.5x7 belted
New max of 129kg

GM
60x5
Add belt
70x5 5 5

GHR Sit up
Red bandx5 5 4

Oblique crunchesx10 I like these

Leg press
90x10
180x10
360x10
410x10
460x6

Out of time. Did some stretching at home. Do another work out tonight.

Fasted cardio sunday

BR 218.6
Damn
Had rice yesterday which is probably part of the problem.
coffeeX2
Yohimbe

Ellipitical x 30 minutes

car-car-cardio

2 cups coffee
1 yohimbe
1 alka seltzer cold

BR 215.6
TT 216.6


Eliptical
30 minutes crosstraining

Ez curls+oh tri ext.
triple drop set, didn't work that hard.

0 energy

BW 212.6 on the home scale
216 on TT

Halos
16kgx6/6/6/6

GHR sit ups

Bench press
135
155
185
205
215
225
185x8
max up 3 lbs

Swiss bar, wide grip flat bench, count as 45
135x10 10 10

Smith rows
50x5 5
Squeeze

Pec dec/rear dealt
120x2
80x1
SQUEEZE

Tate press
25x10 8
Some one took the bench

some push ups

Home abs, strtching, push ups.

HEH

After coffee and breakfast
BR scale reads 213.6
TT 215

Deadlifts
135
225
315
365
415straps+belt
435x0
365x5 Straps +belt
Awful

Gravritron+FG
-130
-110 wide grips
SQUEEZE, then stretch

crunch machine+red band
30+ten second holds

GHRx a bunch of singles doubles and triples including some med ball drops
45 degree back ext x25 Work on these

Lunges+40lbs of chains did 25 each side dropping the chains at various points. So last 5 were with out weight

Sand bag snatch+10lb med ball slam 5x5
Gassed

Abs, grippers, stretching

Fasted cardio

Bathroom scale says 214.6 down 1.4lbs from yesterday

Elliptical, fat loss program, res. 10
30 minutes

Abs and stretching

WTF?!

BW 218.... this has to be water weight, even so it's a lot.

Pull ups p/m/w
1+2/1+2/1+2
1/1/1
12 reps total

GHR sit ups
10lbx3+7
10lbx5
Rough

OHP
20x20
40x5
45x5
55x8
max goes up to ~67kg

Swiss bar incline press, w grip, 35lb bar
125x6 6 6
Hard

Swiss bar row, all handles assume 20kg bar
40x5/5/5
50x5/5/5
50x5/5/3
40+FG wide gripx3x5

cable btb lateral
30x11

Front raise
20x16+15x4
STRETCH

side planks x 0:30
miscellaneous ab work

75 bw sq in 5:00

4/11/11

waist
38.5"
Arm
15" flexed
chest
46" flexed
31% bf by electronic calipers

So it begins

Doing the autoregged 5/3/1
2.5 lbs/rep for squats/deads
1lb/rep for bench/press

BW 212

Pull ups p/m/w
1/1/1x4

swiss ball v-upsx13

Squats
20kg
40x5
60x5
70x5
90x5 hardish
100x6 belted

PC+FSQ right elbow hurt so called these

GM
20
40
50x5
60x6 8 3 belted
could've done more but opted not too

Neck Tractionx4
this made my neck feel SO much better

FG DB hold
50x1:11

Gravitron FG WIde pullup
-100x10
-130x10
Not bad, pump in both the lats and forearms

Leg press
90x10
180x10
270x10

Buncha crunches

Elliptical
10 @ 10 1
10 @ 10 10

Lots of stretching

god dammit

OHP up to 65 kg

swiss bar incline press
115x5 5 5

Swiss bar row
75x5/5/5 5/5/4 5/5/2
pump

2DB press
25x10 10 10

Front raise DC style
15x 16

Cable laterals
30x5

Crunches

20 minutes on the eliptical.

back and sucky

Squats
up to 140x0

Gm
50kgx5 5 5 5

BW squats
36

FG DB hold
50x1:00

GHR sit up+rted band x10

ugh

Swiss bar press, dead stop, middle grip+FG
20x5
40x5
60x5
65x1
70x1
75x1
80x1
85x1 Belted, 2.5kg PR
87.5x0 0
Stalled just above forehead height

Add 80lbs of chains
20x5
40x2
Surprisingly hard

1 Db press
80x4

Deadlifts
435x5x1

Swings
20kgx30/30

Inconsistency is the key....Oh wait...

BW skinny fat 220
Felt good going in

GHR and GHR sit ups to warm up

Pull ups pronated
1 2 3 4 1 2 3 1 2 1
Neutral
1 2 3 4 1 2 3 1 2 1

Regular bar taken so

Swiss bar, wide grip
CLean and press
40x3
50x3
60x3
70x3
75x3 add belt here
80x3 Good!

Squats
20
60
80
100
110
120
125
130
135 belted
140x1 1 FELT LIKE SHIT even though everything before it was easy peasy
135x1 Now also feels like shit

Split jerks up to 110kgs pretty easy too

DB clean and press
60x1 2 3 4 5 4 3 2 1

Swings
20kgx40/40 20/20
3:35
120 swings in ~3 and a half minutes, not bad

Augh

no food but lots of sleep
BW 218

Squats, moved my stance out a hair which felt like a mile
20x10
60
80
100
110
120
130 add belt
135x5x1
Bizarre that 130 feels heavy when a week ago I did it for 4
100x6

Swiss bar dead stop press, middle grip+FG
20x10
40x5
60x5
70x1
75x1
80x1
82.5x1
87.5x0 0
Got it to forehead height and stalled
75x4

DL
135x2
225x2
315x2
405x2
455x2 2 2
Felt awful

1 DB press
75
80
85
90
Pretty strict on these some lean on the left side but very little
75x5
Couldn't get another rep

swiss bar row, middle grip+fg
60x11

Shrugs
135x5
225x25
315x5
405x5 5 5

Swings
50/50
10/10*3
5/5
170 swings
6:10

Fuck squats

GHR's and GHR sit upsx3

Swiss bar clean and press counting the bar as 20kg
up to 85x1 on the widest handles
Apparently all my ohp's are the same.

Pull ups, pronated
1 2 3 4 5 6 7 1 2 3 4 5
Huh, rested a fair amount for the later sets

Squats
20x20
60x5
80
100
120
130 Add belt
140x1 1/0
Failed the second
100x1 Felt awful
Form was sloppy and inconsistent some reps felt great others terrible. Still getting bent over.

Swings
32kgx10 9 8 7 6 5 4 3 2 1x2
Most of these were two handed, first two groups were one handed.
4:30 something

Squats are just stupid I am sick of sucking at them.

Back!

Warmed up with GHR's and GHR sit ups
Squats
20x10
60
80
100
120 belted
140x1 felt awful
130x1 2 3 4 1
Last rep was terrible leave it there and bump it up another 5 kg

KB C&P
20x5
32x1
40x2 1 1 1 1
Awful

Dead stop press
20x3
60x1 1 1
FAST
70x1
75x1 add belt
80x1
87.5x0
rocketed off the pins stalled at forehead height
85x1
2.5kg PR, 187 lbs from a dead stop.Next week try this with fat grips or one pin higher.
77.5x3 Rest pause, stupid hard (90% of max)
Deadlifts
135
225
315
405
435x5x1
EASY

SHURGS!!!
135x50
225x5
315x5
405x5
455x3 3 3 3 Switched between clean and DL grip on these
505x2
315x25+STRETCH
down set felt SUPER light which was cool
LEg press
90x5
180x5
270x5
360x5
450x1
545x1
595x1
Head explodation
360x15 Rest pause


Plank
2:00
Excellent

Swings
20x40/40
2:55
Grip work as much as anything