Paleos itt.

Steak looks good. Better than it looked on instagram on twitter. Don't instagram food, it looks weird dude.

its a lot easier than uploading elsewhere lol..


6/19 (weighed in at 159)

some kb swangz with 16kg

paused FS
bar x5
95x5
115x3
135x3
165x2
185x2
205x2
225x2 (the struggle.. knee started feeling funny after smh)

DL
225x2
245x1
265x1
285x1
RDL
205x8
225x5
255x5

shrugs
255x5
275x5 x2
295x5
315x5
295x5
275x5

rope ab pulldown
3 sets

waaaay better than last night's

need more carbz

keto-ing right now

6/20

shoulder prehabs.. light presses/pullups

alternated
klokov push press
175x1 x5
neutral grip pullup
+80x1 x5

klokov push press
185x1 pr
195x1 pr
205 fail
205x1 pr
215x1 pr
220 f
185x3 (dropped too low on 3rd.. woulda been disastrous lol)

hammer curlz
2 sets

shoulder prehabs

6/21 weighed in at 157

went in for a small workout (did this fasted if it matters)

7x20 band pullaparts

3 sets incline curlz
3 sets hammer curlz

2 sets ab pulldowns

shoulder prehabs for ~20min

eating a ny strip now (and just had ~50g protein shake)

6/23 bw 155 (lowest since high school, prob)

shoulder prehabs

incline bench
bar x15 x2
95x6
135x6
185x4
205x2
225x2
245x1 (f 2nd rep)
245x2 (think I just got too low on my chest 1st set)
185x8 (all paused, got a hip cramp)
185x12
185x6 (dead)

machine rows 5 sets (idk, right lat needs to be PVC'd)

leg extensions (5x15-20)
leg curlz 2 sets

tried doing some good mornings, got dizzy

face pulls 5 sets

Last NY strip and pasta right now for my carb up. Also had about 6 donuts already. F's aren't being given since I weighed in at 155 on my scale this morning.

6/25

sick, so took it kinda easy. not getting enough sleep either due to work now.


shoulder prehabs

klokov press

bar x10
75x5
95x3
125x2
145x5 (PR.. prev best 135x4)
145x2
125x3
95x5

incline (wide grip)
bar x20
85x15
95x12
115x12

monster mini band pushdowns
3 sets

hammer curlz
3 sets

ab pulldown
1 set

shoulder prehabs

145x5 sn grip press btn and fail 220 sn pp is like unreal ratio, but then again you've got dat upper body strength. I'm sure I could do 220 sn pp and would probably fail 145 on the first rep.

My legs are weak and I prob am not getting the most out of my dip. I mean I can't even do a push or split jerk correctly and find them harder than regular push presses *shrug*


6/27 weighed in at 159

shoulder prehabs

incline bench
bar x15 x2
85x15
115x5
135x3
155x3 x7 (speed, ~45s rest)
185x5 (3 sec pauses)

klokov press
bar x10
75x5
95x5 x5 (5 diff wide to narrow grip)

klokov press + ex bar curlz + seated machine row
85x10 + ~50x10 + 65x20 (3 rounds)

shoulder prehabs

So I'm sick right now.. Got medicine, so I'll try and train like I;m not and see how that goes lol

Probably what any doctor would tell you to do

LOL.. I really think I'm a special snowflake smh



6/28

took caliper readings today. from 5/27 I dropped 1.98lbs of fat, gained 0.98lbs of LBM on average through 5 diff tests.

My damn lower back pinch has been 20mm for 8 weeks now. Everything else is down aside from that and my thigh pinch actually went up. Haven't been squatting because of my knee.

I forgot to upload my 145x5 klokov press, so I'll just wait until I get another PR.

shoulder prehabs/ GMs with bar

rack deadlift (~3" below knees)
115x5
185x5
255x3
325x1 (lol, waaaay harder than I expected)
275x3
295x3

snatch pulls
135x2
155x2
175x2 x2

PCs (to test my wrist)
135x1 x3
175x1 x2
195x1
205x1
225 f (smh... got it way high tho)
225x2 high pull

paused FS
135x5 x2

shrug + ab pulldown
275x12 + 75x12
325x6 + 90 x8

shoulder prehabs

Re: rack DLs.. was really expecting to hit 325 for a triple and work up to a heavy triple. I guess that is a weak spot for me or I'm just weaker than I thought. I'm still sick if it matters.

Because my keto experiment worked out so well, I'm switching up my diet and doing EODs (every other day refeeds). Actually I had leftover cheesecake from last sadderday that I wanted to eat already and I'm sick so I gotta eat more prob.

6/30 (bw 156 this morning)

shoulder prehabs

incline bench
bar x10 x2
95x6
135x5
175x5
205x2
225x3 x2
230x3
185x8 (all paused)
205x5 (first 4 paused)

klokov press
bar x10
95x10
95x8 x2

pendlay row
175x10 x2 (too lazy to do these with hex plates)

shrugs
315x5 x2
295x5 x2
225x15

face pulls 5 sets of 15-20

Too lazy (HUNGRY) to do any abs or arms. Just had ~50g whey, ice cream, and about to eat as much fettuccine (alfredo sauce + chicken thighs + bacon) as possible

hey guys im busto in hawaii in between bench pressing triple bodyweight and pressing 1.5x my bodyweight for reps a i eat a jar of nutella and wash it down with a gravy milkshake.

btw im at 3% body fat


mirin

inb4 "waaaa. my pinch test is bad and dont know why"