My fault. Our A/C unit really owed us nothing, I believe it is over 20 years old and we were warned when we bought this house 7 years ago that it was going to need to be replaced within a couple years. I couldn't bring myself to replace it until it was dead, just in case it kept ticking on. Timing of course was not good but things are supposed to cool down a bit tonight so that will help. And thankfully we didn't have anything like a mass of 40 people in for a party during the outage!

I will definitely keep plugging away and whether it is the extra volume or something else I have been enjoying the process a bit more again recently.

Tuesday June 13 – 148.4 lbs

Rest day
10min swim

1394 cal/98 carb/54 fat/138 protein/38 fibre

Wednesday June 14 – 147.6 lbs

2x13 hanging leg raises
81 chin-ups
150 push-ups

25 mins core, mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 5x95, 3x115, 2x5x134, 5x134, 10x115
Curls – 5x45lbs, 14x67.5, 13x67.5
Squats – 15xbw, 2x10x45lbs, 2x5x65, 5x95, 3x125, 2x155, 5x175, 5x175, 9x175, 11x155

2111 cal/144 carb/73 fat/229 protein/49 fibre

Had a dinner meeting after work which had me working out a little later and with a belly a little more loaded full of food than I would have liked. Bench is still a struggle. Squats felt tough all night. I started getting shaky after the 7th rep but reps 8 and 9 look pretty easy on the video compared to how they felt. Back was grumbly on the backoff set so I hung it up earlier than intended. Back felt fine within minutes of stopping so maybe just a little pump.

Thursday June 15 – 148.1 lbs

25 mins core, mobility and dynamic stretching stuff

2x13 hanging leg raises
82 chin-ups
150 push-ups

25 min walk

1627 cal/113 carb/62 fat/164 protein/39 fibre

Friday June 16 – 147.6 lbs

2x13 hanging leg raises
81 chin-ups
150 push-ups

25 mins core, mobility and dynamic stretching stuff

OHP – 5x45lbs, 3x65, 2x5x85, 5x85, 9x75
Chin-ups – 6x, 6x +35lbs
RDL – 2x8x45lbs, 8x95
DL – 2x5x95lbs, 5x135, 2x175, 5x205, 7x175
RDL – 2x7x135lbs

500m row

2125 cal/143 carb/75 fat/223 protein/42 fibre

Saturday June 17 – 147.9 lbs

25 mins core, mobility and dynamic stretching stuff
2x13 hanging leg raises
82 chin-ups
150 push-ups

2016 cal/154 carb/115 fat/152 protein/27 fibre

Dodged pizza and cake today but couldn’t say no to sliders and a snack size haagen-dazs ice cream bar. Left arm felt super weak on OHP yesterday. After the 1st set I had to check to make sure I hadn’t misloaded extra weight on the left side. Impact was not as pronounced on subsequent sets. Left arm has been wonky on and off for a while now.

+210cal for a midnight snack Quest Bar that snuck into my belly somehow

Sunday June 18 – 146.2 lbs

25 mins core, mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 5x95, 3x115, 2x5x135, 5x135, 11x115
Curls – 5x45lbs, 14x67.5, 13x67.5
Squats – 15xbw, 2x10x45lbs, 2x5x65, 5x95, 3x135, 2x155, 2x5x180, 9x180, 9x155, 4x155

2x13 hanging leg raises
80 chin-ups
150 push-ups

2151 cal/176 carb/76 fat/191 protein/34 fibre

I was pretty dead after squats today. Was working out on an empty stomach in the morning but not sure that had anything to do with the greater than normal fatigue. Push-ups and chin-ups were much more of a grind as a result. Made room in the cal total for movie popcorn and some cake.

Monday June 19 – 148.6 lbs

Rest day

1576 cal/84 carb/69 fat/123 protein/32 fibre

Had a late day work event which required that I consume beer but I managed to keep it to a single one. Later had to decide between keeping cals down or getting protein up for the day and basically just split the difference and will have to look to make everything up later in the week

Tuesday June 20 – 147.0 lbs

Rest day

1354 cal/101 carb/44 fat/144 protein/35 fibre

My big treat was a sausage after my air dinner. Big day.

Wednesday June 21 – 146.3 lbs

2x14 hanging leg raises
85 chin-ups
150 push-ups

25 mins core, mobility and dynamic stretching stuff

OHP – 5x45lbs, 2x5x86, 4x86,F, 7x75
Chin-ups – 6x, 6x +35lbs
Squats – 15xbw, 2x10x45lbs, 2x5x75, 5x115, 3x135, 2x165, 2x5x185, 8x185, 13x155

1694 cal/130 carb/56 fat/176 protein/38 fibre

The 5th rep of the 2nd set of OHP was a big grinder and drained my tank. I am not even certain I ever managed to lock it out. Felt like rubbish from that point onwards. Had planned to do 165lbs on the back off set for squats but dropped that back to 155 when I got there. Left arm was pretty sore after the 1st set of chins and got worse with each set of squats.

Thursday June 22 – 146.9 lbs

2x14 hanging leg raises
85 chin-ups
150 push-ups

25 mins core, mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 5x95, 5x115, 4x136, F, 2x4x136, 10x115
Curls – 5x45lbs, 14x67.5, 13x67.5
RDL – 8x45lbs, 8x95
DL – 2x5x95lbs, 5x135, 5x175, 5x210, 7x175
RDL – 2x7x135lbs

1839 cal/75 carb/91 fat/176 protein/38 fibre

Crappy long day at work so started my workout much later than desired and carried some of the days crappiness into the session. Left arm still acting up with pain mainly on either side of the elbow and seems to drift from forearm to tricep. Brain farted on ramp up sets on both bench and DL and did more reps than planned. Failed the 5th rep on my first bench work set and only got 4 reps on each of the following sets. DL is still increasing slowly. I suppose if you start low enough and add weight slow enough you can continue progression a bit longer.

Deads appear to be pretty rounded and soft setup. Spend more effort on getting tight between the bar and floor before you pull. Quads pushing into floor, hips pulling the bar. If you don't feel like 2/3 of the weight of the bar in your hands for a solid beat before pulling, you're not tight enough.

Thanks for the feedback Renton.

Friday June 23 – 147.1 lbs

25 mins core, mobility and dynamic stretching stuff
2x14 hanging leg raises
85 chin-ups
150 push-ups
Pool splash

1782 cal/127 carb/75 fat/158 protein/36 fibre

Saturday June 24 – 146.3 lbs

25 mins core, mobility and dynamic stretching stuff

OHP – 5x45lbs, 2x5x85, 5x85, 2x95, 100xF, 9x75
Chin-ups – 6x, 6x +35lbs
Squats – 15xbw, 2x10x45lbs, 2x5x75, 5x115, 3x135, 2x165, 2x5x185, 8x185, 10x165

2x14 hanging leg raises
85 chin-ups
150 push-ups
Pool splash

1993 cal/206 carb/58 fat/151 protein/42 fibre

Messed around with throwing a little more weight on OHP after my workset and realized as soon as I unracked at 95lbs that I was good for at least one, then managed two reps. Figured I would try for 100 after that and again as soon as I unracked I was sure I was good for at least one rep. I was wrong.

Sunday June 25 – 147.9 lbs

2x14 hanging leg raises
85 chin-ups
150 push-ups

25 mins core, mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 5x95, 5x115, 2x5x135, 5x135, 10x115
RDL – 8x45lbs, 8x95
DL – 2x5x95lbs, 5x135, 5x175, 5x215, 7x175

1974 cal/159 carb/68 fat/190 protein/48 fibre

Tried to focus on tightness before pulls but I believe it tapered off as reps went on. A bit tired and sore and looking forward to a two day break. Left arm still wonky.

Congrats on the one plate bench! I think if you get tighter, arch more, cut some of the bottom ROM out of the movement, and rest amply between sets then there's no reason you couldn't plow into the 140s.

Edit: deads show a bit of improvement, but lumbar is still rounded and lockouts are soft. Maybe try some pulls from plates.

Thanks dude. I may enlist some live outside help over the summer to work on form for everything.

I will likely hold at the current weight for DL and work on form and see if I can inch forward on other lifts.


Monday June 26 – 146.2 lbs

Rest day

1393 cal/110 carb/47 fat/138 protein/35 fibre

Tuesday June 27 – 146.4 lbs

Rest day

1357 cal/101 carb/46 fat/144 protein/35 fibre

Wednesday June 28 – 145.4 lbs

2x14 hanging leg raises
85 chin-ups
150 push-ups

25 mins core, mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 5x95, 3x115, 2x5x135, 5x135, 10x115
Curls – 5x45lbs, 14x67.5, 13x67.5
Squats – 15xbw, 2x10x45lbs, 2x5x75, 5x115, 3x135, 2x165, 2x5x185, 8x185, 11x165

1584 cal/89 carb/56 fat/189 protein/34 fibre

I didn’t add any weight to any of the lifts and only managed one extra rep on the squat backoff set. Bench was hard even with additional rest. I ate about 500 kcal less than planned so it looks like this is turning into a diet week. I will be camping for a few days next week with a few friends and the menu will largely be out of my control other than portion sizes so going a little light this week will probably help a bit.

Thursday June 29 – 146.2 lbs

2x14 hanging leg raises
88 chin-ups
150 push-ups

25 mins core, mobility and dynamic stretching stuff

OHP – 5x45lbs, 2x65, 2x5x85, 5x85, 9x75
Chin-ups – 6x, 6x +35lbs
RDL – 2x8x45lbs, 8x95
DL – 2x5x95lbs, 5x135, 5x175, 5x215, 7x175

1692 cal/100 carb/60 fat/195 protein/30 fibre

Pretty blah workout. Left arm is still sore and is not getting any better. Did not attempt to add any weight to any of the lifts. 5th rep on each set was really tough on OHP. Everything was too loose on last rep or two of DL.

Friday June 30 – 145.6 lbs

25 mins core, mobility and dynamic stretching stuff

2x14 hanging leg raises
85 chin-ups
150 push-ups

1707 cal/109 carb/58 fat/163 protein/30 fibre

Another pretty hectic month at work is thankfully over and I am on vacation for a week. The week of low kcals continues. Work stress is good for cutting for me.

Saturday July 1 – 145.6 lbs

25 mins core, mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 5x95, 3x115, 2x5x135, 4x135,F, 9x115
Squats – 15xbw, 2x10x45lbs, 2x5x75, 5x115, 5x135, 3x7x165, 2x8x165

2x14 hanging leg raises
43 chin-ups
88 push-ups

1915 cal/148 carb/60 fat/188 protein/37 fibre

Failed my last rep on bench and aggravated the hell out of my left arm in the process. Passed on curls and figured that I would take a break from push-ups and chin-ups for a bit. Ended up chipping away at them later but stopped around the half-way mark. Just went light on squats and did some pretty random reps for a bit of volume.

Sunday July 2 – 145.1 lbs

25 mins core, mobility and dynamic stretching stuff

2x14 hanging leg raises
43 chin-ups
44 push-ups

1879 cal/151 carb/74 fat/158 protein/39 fibre

Monday July 3 – 146.7 lbs

25 mins core, mobility and dynamic stretching stuff

OHP – 5x45lbs, 2x65, 2x5x85, 5x85, 9x75
Squats – 15xbw, 2x10x45lbs, 2x5x75, 5x115, 3x135, 2x165, 2x5x185, 8x185, 13x165

Think I am going to have to stay away from push-ups and chins for a bit. Everything, including Squats, aggravates my left arm but chins and push-ups are bigger culprits. Will get a couple day break while camping for a few days and will see how things feel when I get back Thursday night. I expect I will likely eat far worse than normal and will definitely drink far more than normal. I’ll call it a three day refeed.