Haven't updated in awhile. Weight is fluctuating between 198 at my lowest and 205.

I'm 6 weeks out from my half-marathon, with the weekly mileage in the 16-20 mile range, and my weekly long run between 9-11 miles.

4 weeks ago was my first ever double digit mile run. Ever. I've done 3 of them since with the max being 11 miles.

My 5k times are dropping like woah and I'm super pumped. I used to not be able to break 30min. Now I'm consistently breaking 30min and can get down into the mid-20s when feeling good.

I've reduced my weight training to one session of each main lift once a week to reduce fatigue and to facilitate my longer weekend runs.

After the race I'll be dropping the long runs and pumping up the volume in lifting in anticipation of a meet I'm entering I July. Ill have a 1k+ total in a sub-200 weight class. Far from elite, but equally far from where I started.

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This is kinda crazy but after just a month of no diet and no exercise I am weighing just under 136lbs. So a 9lb difference. I've been eating 2 meals a day, no snacks, no dessert, no cokes and have only had 3 alcoholic drinks all month. Assuming a few of those pounds were water/food weight, I've still gained like 5 lbs in a month.

I had been eating 5 tacos a meal, so I've cut that down to 3. Also, I've started eating one low cal meal (mixed veggies and a protein shake totalling ~300 calories) and 1 normal meal a day. I've done that for 2 days, so hopefully I can stick to that.

Really need to find a way to workout but have no desire to spend large amounts of time walking. I hate running. I've never been to a normal gym but I notice they all have terrible ratings. Apparently crossfit is all the rage but that doesn't look like something I would enjoy at all.

Any Oly lifting gyms nearby?

I'm sure. I didn't even lift when I was in weight lifting class in high school so I don't see that happening.

It's can be quite fun compared to just standard barbell lifts.

In my hood Xfit has been drowned out by these little boutique fitness studios that look to be calisthenics with a few machines scattered around.

Yeah, crossfit no longer has the same point of difference it used to here either.

The globo gyms have improved their facilities and there's a whole load more 'functional'/cross training class based gyms opening up that have mirrored a lot of the appeal in a more user friendly and often cheaper way

Yeah, my grocery store now shares a strip mall with a Birkham Yoga, Orange Theory, and BURN. But the real sign of the times is still that my nearest Dunkin Donuts neighbors an Xfit, Moxie Multisport, Nutrition Store, MMA, Globo Gym in one mall, with a Fitness Studio in the adjacent lot.

3 weeks out from my half marathon, mileage has been about 18miles a week for the past 8 weeks, spread between 2 speed runs of 3-4 and a long run of at least 9.

Looking forward to getting this over bc I am planning for a powerlifting meet in July, but that puts me 7 weeks out which is cutting it close.

Half Marathon in the bag. Was going to rebound off the marathon training to do an Oly tri in 7 weeks. But I don't want to rush my cycle and swim training so pushing back to an early August event.

In the mean time I'm doing a 4 week concentrated strength gain and fat loss program, which I'll likely push out to 6 weeks. Logging here to keep me honest.

5/13/17 Weight: 201.6

D1:
2x superset
DB shoulder press 2×12
Wide grip pull down 2×12

2× superset
Cable row 2×12
Tricep pull down 2×12
DB shoulder lateral raise 2×12

2× superset
DB French press 2×12
Hammer curl 2×12

20min cycle 60sec sprint/60sec >= race pace

I'm back on the wagon this weem doing ice cream 5x5 3x/week, yoga 1x/week and racquetball as me and a buddy can fit it in.

Started Monday at 212, eating a keto diet and not drinking allowed me to get down to 207 as of this AM.

I plan on checking in weekly but feel free to rip on me via PM or in other threads if i wander off.

5/14/17

W1D2

Stiff leg DL 3×10@60%
Squat 3×10@60%
Bench 3×10@60%
Deficit DL 3×10@60%

Lots o volume today and it was tough despite far fewer sets than I usually do. I get most of my volume from sets rather than reps.

Probably will take some time for me to ramp up my comfortability in the 10 rep range, I'm used to 3-7 reps so the 10balls were tougher than expected. But it was fun to not really go heavy and just bang out some work.

5/15/17 - rest day

5/16/17

superset × 2
Close grip pulldown 2×8
Skull crushers 2×8

superset × 2
Chest supported rows 2×8
One arm cable pulldown 2×8
Barbell curl 2×8

30min cycle 1min sprint/1min race pace++

5/17/17

Squat 3×5@70%
Close grip bench 3×5@70%
Incline bench 3×5@65%
Overhead Press 3×5@70%

Today felt good and was nice to switch up with some bench variation. I'm really liking the variation of this program and the daily undulating percentages are interesting to work with.

Haven't bothered with daily weigh ins as once a week is plenty and alleviates the swongs!!

Diet is on point and I've actually upped my calories but only in protien/fats like adding baked salmon/chicken/beef to salads, rice bowls, eggs etc etc.

Not super concerned about losing too much weight and more about body composition moving forward. The ultimate goal is 185 so I'm cool to fluctuate between 180 and 190. I'm currently 8 - 9lbs away from the top of that range. But these 6 day a weeks with the added cycling/running will get me close for sure. All in all I'll be at ~100lbs total lost when I'm done.

5/20/17

Weight: 203.3

Workout from 5/18/17

super set ×2
Barbell rows 2×12
Tricep push down 2×12

super set
Pull ups 2×12 (assisted)
Decline tricep ext. 2×12
Cable curl 2×12

2m run

Workout from 5/19/17

Squat 3×7 @55%
Paused squat 3×7 @50%
Bench 3×7
Deadlift 5×3 @65%
Hamstring curls 3×7
Planks 3×45secs

Today's workout 5/20/17

super set ×2
DB shoulder press 2×12
Wide grip pull down 2×12

super set ×2
Cable row 2×12
Cable tricep pushdown 2×12
DB lateral raise 2×12

super set ×2
DB French press 2×12
Hammer curls 2×12

20min cycle 1min sprint / 1min race pace

I was able to get in all 6 days last week with every exercise of the program. Really enjoying it and I think it will help with some foundational stuff I'm missing.

The weight increase is likely due to the sushi last night with all the soy sauce. Or gainz, but prob bloat.

I've decided I'm cool with gaining weight and putting on size during this program bc once I switch over to 5/3/1 lifting scheme to allow for 7hours a week in triathlon training I expect a 15lb weight drop in those 6weeks.

5/21/17

Deficit DL 3×10 @57.5%
Squat 3×10 @62.5%
Bench 3×10 @62.5%
Stiff legged DL 3×10 @42.5%

5/25/17

Weight: 199.6

5/22/17 workout

superset × 2
Close grip pulldown 2×8
Skull crushers 2×8

superset × 2
Chest supported rows 2×8
One arm cable pulldown 2×8
Barbell curl 2×8

5/23/17

Squat 3×5@72.5%
Close grip bench 3×5@72.5%
Incline bench 3×5@70%
Overhead Press 3×5@72.5%

5/24/17

super set ×2
Barbell rows 2×12
Tricep push down 2×12

super set
Pull ups 2×12 (assisted)
Decline tricep ext. 2×12
Cable curl 2×12

30min cycle with sprint intervals

5/25/17

Squat 3×7 @57.5%
Paused squat 3×7 @52.5%
Bench 3×7 @52.5
Deadlift 5×3 @67.5%
Hamstring curls 3×7
Planks 3×45secs

So due to me going out of town this weekend I'm going to end up with 3 - 4 days off in a row which is suboptimal. This is why I've gone 10 days in a row, because I wanted to be able get in the first 2 weeks of my program prior to heading out of town.

Will have to make the best of it with some planned push up, hill sprint, body squat, and longish run workouts.

So while not true days off it's not the workouts of my program, which is unfortunate. I will have 2-4 more weeks of the 6 day weeks and then I'll drop down to 4-5 days a week to focus on tri training as I have a race coming up in August.

have plateaued, gotten pointers from those on keto, ready to crush again...






























after memorial day ldo

Donny confirmed future wheel chair Olympics bound.

My back was sore from drinking so I swapped out Friday squats for incline press and bi/tris. By the time I was done I think squats woulda been safer.

5/30/17

Weight(end of day 5/29/17): 206.4

Took 3 of the last 4 days off as I was vacationing out of town. Snuck in one workout:

3.5m run
3×20 body squats
5×5 pushups

Other than that I ate, drank, and was merry. Didn't give a fuq about the food I ate but tried to keep it to one "bad" meal a day(sometimes was 2)with the rest being reasonable, and healthy food. Did drink a fair amount of beer and wine, which didn't help.

Weight gain is obviously bloat, as I'm sure my ride this morning dropped most of it.

superset×2
DB shoulder press 2×12
Wide grip pulldown 2×12

superset×2
Cable row 2×12
Tricep pull down 2×12
DB lateral raise 2×12

superset×2
DB French press 2×12
Hammer curl 2×12

20min ride with 1min sprint/1min race pace

down 13 lbs over 24 days.

ate some grains on sunday for the first time in 3 weeks (TOTS and a chicken sandwich). guts have finally recovered.

pretty much have to swear off grains now. the pain was intense at times. hope to be down another 10 before LV.

4 or 5 day egg fast should cut half or more of that last 10 pounds, if u can tough it out. I am 2 days into an egg fast and already missing meat and veggies, though I did have half an avocado with 2 meals each day for some extra fat and a little fiber.

Day 1 of 30 day diet. Hoping to shed some of this belly. No clue what I weigh but probably gonna shoot for 1500-1600 calories per day


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is the egg fast exactly what it sounds like?

i'm still happy with my progress and have a way to go so if i continue to plateau I'll look into it

Yes, basically. It is used to break through a weight loss plateau:

What is an egg fast? It’s a (short term) diet that consists of primarily eggs, cheese, and butter. For each egg you eat, you should eat a corresponding Tbsp of pure fat in the form of butter, olive oil, or coconut oil. You can also eat a corresponding Tbsp of full fat cheese per egg. Doing this will result in an extremely low carb, high fat, moderate protein intake that will kickstart your body into fat burning mode.

http://www.ibreatheimhungry.com/2014/07/egg-fast.html

http://www.ibreatheimhungry.com/2014...carb-keto.html

I gave up on it last night (wanted some bourbon) but may give it a longer try again in a week or two.