Certain times in life (when cutting specifically), you just gotta ask yourself: What would busto do?

12/13:

foam roll + stretching + mobility work on ankles

C2 Rower:
500m
1m40s

30s: /30s rest
15 rounds, 2148m

Dips:
3x10

Barbell Curls:
3x10x45

1885 cals, 196 p, 128 f, 51 c

Busto would definitely eat more wings. Busto would most likely relax on the beer and just take a few double shots in <10 min to get drunk if being drunk is needed.

12/14:

Foam roll + stretching

Squats:
10x45
5x135
5x225
3x315
5x365

Forms:


OHP:
5x135
5x160
4x160
2x5x155

Chins:
10x5

2111 cal, 180 p, 73 f, 95 c

12/15:

2040 cal, 144 p, 107 f, 129 c


12/16:

Foam roll + stretching

Snatch:
2x5x45
2x2x95
2x2x135
2x145
155

Hilariously bad forms:


C&J:
3x135
2x155
singles: 185, 195 205 (f), 205, 215

Not as hilarious:


GHR:
3x10

Pullups:
5x5

3533 cal, 180 p, 162 f, 229 c

12/17:

foam roll + stretcchhh

Front Squats:
5x135
5x185
3x225
1x265
1x285
1x305
3x3x255

OHP:
2x5x115
3x135
5x5x145

EZ quick workout.. went and maxed wings afterwards

2849 cal, 187 p, 145 f, 105 c

weighed in at 211.6 this morning

12/13:

foam roll + stretching + mobility work on ankles

C2 Rower:
500m
1m51s

30s: /30s rest
15 rounds, 2188m

Chins:
7,5

2 hand KB Swings:
5x15x70.4



2472 cals, 245 p, 106 f, 134 c

Snatches starting to look a lot nicer.

ty.. back angle def looking better. The one thing that worried me from that video was the front view. Looks like I'm pulling weird which is causing my left-to-right balance is all messed up as a result.

12/19:

foam roll + all sorts of stretching.. had to wait to use any equipment

Snatch:
2x5x45
5x2x95
2x115

C&J:
2x3x95
2x3x115
3x135
1x155


Deadlift:
5x135
5x225
3x315
4x365

GHR:
3x10xBW

-----

Went light on snatch and c&j, just working on form and had someone telling me when my back was low back was straight and tight. DL was pretty tough because by that time, I had been working these new muscles somewhat hard already, but that's +1 rep from last week... so

1694 cal, 213 p, 63 f, 77 c

I'd say try and focus on staying on your heels a little longer and more importantly sweep that bar back through the 2nd pull, and keep the bar back during your 3rd pull. You're bringing your hips to the bar when you should be more bringing the bar to your hips and it's causing the bar to loop out in front.




Doesn't get the full bar path as the barbell crept out of frame for a second but it shows the lack of sweeping pretty well.

I'd try messing around with some no-feet snatches and also really thinking about bringing the bar back through the lift and see if that does anything for you.

Yeah bro, just snatch like Illya. What's wrong with you?

Thanks for all the help you've been providing me lately Hawk. I have a good feeling my weightlifting ability is going to go up after I get through these holidays.

I don't feel like logging my stuff from the last couple days and I barely remember what I did tbh. Anyway, got a new sweet lifting shirt + squat shorts:



Right before I dumped it (200kg)

Shaved head looks good bro. Lucky bastard

Like my barber said, the shaved head look makes my thin spots less noticeable.

Falling a little behind here... quick update post.

12/20:

BW: 212.4

Didn't even lift.

2715 cals, 208 p, 136 f, 103 c


12/21:

BW: 211.4

Warmup: foam roll + moblity

Front Squats:
2x5x45
5x135
3x185
3x225
3x245
3x275
3x295

Played 10 minutes of some intense dodgeball

fx315
fx305

OHP:
10x45
5x135
3x155
5x165
3x170

Pendlay Row:
5x135
5x185
3x5x205

Chins:
8 (WR),6,5

3274 cals, 221 p, 170 f, 222 c


12/22:

BW: 210.8

Warmup: quick foam roll

C2 Rower:
500m, 1m35s
500m, 1m43s

Bench Press:
10x45
5x135
5x185
3x225
1x245
1x255
fx275

moved hands to slightly wider grip as recommended

10x135
5x155
5x185

3708 cals, 142 p, 155 f, 45 c
(lots of beer)


12/23:

Warmup: foam roll + mobility + shoulder disclocations

Snatch:
2x5x45
4x2x95
2x2x115
2x135

C&J:
2x2x95
2x1x95
2x1x115
3x1x135
2x1x155

Kinda hungover-ish, also got 6 hours of sleep max. Felt like I was going to get sick, so I didn't go heavy and put in very little volume.


3397 cals, 254 p, 102 f, 157 c


12/24:

Warmup: quick foam roll + mobility

Backsquat:
10x45
5x135
5x225
2x315
1x405
fx440
fx420

Kinda did this wrong.. previous 1RM was 415 and I really wanted to 440 (200kg) so I jumped up from 405 because it didn't seem that hard. Well, I got out of the hole for both 440 and 420, but I couldn't quite stand up. So IDK, probably my mostly crap diet and bad sleeping habits from the last several days.

Then did some partner WOD



3K row
1 person rows while the other does KB swings (1.5 pood). Switch off exercises whenever needed. Each KBS subtracts one second off total time. Each team over 13:00 minutes, after subtracting KBS, has a penalty of 50 burpees.

Partner did 1.5km row while I got 80 KB swings, then I did 1.5km row while he did 150 KB swings. Total time 12:13, minus KB swings: 7:23


2897 cals, 159 p, 137 f, 202 c


12/25:

Gym closed

3167 cals, 146 p, 173 f, 228 c

Got the same shorts two months ago, they're pretty awesome and show off a good amount of leg during squats.

Indeed. I'm not quite used to showing off the extra skin yet, but I'll acclimate to the new style.

12/26:

BW: 213.2 back on that deficit grind now that my holidays are over

Warmup: foam roll + stretch + shoulder dislocations

Snatch:
2x5x45
4x2x95
4x1x135
3x1x155

Pretty easy, just doing lots of reps to work on form.

OHP:
10x45
3x135
5x5x150

Power cleaned 1x for each set.

Clean:
2x5x45
2x3x95
2x2x135
2x2x150
2x2x170

Elbows weren't feeling that great tbh so I kept it very light.

Chins:
3x6

2280 cals, 203 p, 109 f, 215 c

12/27:

BW: 211.8

Warmup: quick foam roll + shoulder dislocations

C2:

500m, 1m41s

2 sets of 10 rounds 30s row, 30s rest
1511m, 1432m

2811 cal, 252 p, 101 f, 137 c

Logging every workout the next day so I can include nutrition data.

12/28:

BW: 209.8

Warmup: quick foam roll + some stretching + shoulder dislocation + band pull aparts

Front Squats:
10x45
5x135
3x225
1x275
3x300

LBBS:
20x225

Pretty damn tough and was very happy these were over. Finished last rep and dumped the bar off my back and almost immediately got a stress headache and my neck was all tight.

OHP:
10x45
3x135
3x155
4x170

****! Missed the last rep, got it to my eyeballs and couldn't press anymore.

Chins:
8,7,6

----


1904 cal, 223 p, 80 f, 273 c

Probably going out drinking tonight, so I'll be adding to this total. But I have a little room anyways. Think I have to limit myself to 6. Ez game right? Prob not in reality though.

You drunk already? Good way to squeeze in a few drinks. Or maybe you found a new 0 calorie fat.

I don't speak loco, so ... wat?

The macros don't add up bro. .

Hmm, interesting.. will have to investigate in the morning. Just checked MFP and I copied the #s correctly. I'm guessing it's the crabs that are off and not the fat.

Yup, confirmed for crabs being wrong. I used someone's "homemade noodles" which had like 145 cals 81 carbs. I ate those noodles twice yesterday, so it was pretty off. I found another egg noodles entry on MFP which makes a lot more sense, 1 cup 213 cal, 8 p, 2 f, 40 c. Nice catch loco.

Anyways, final tally for 12/28 ended up being:
2648 cal, 235 p, 72 f, 221 c

And I weighed in at 208.6 this morning.

12/28:

1883 cal, 199 p, 60 f, 141 c

12/29:

BW: 210.4

Warmup: foam roll + stretching/mobility + shoulder dislocations

Snatch:
5x45
2x2x95
2x2x115
2x135
2x1x155 (Straps)
2x1x165 (Straps)

Blood blister formed on the inside of my right thumb, so had to switch to straps.

Clean:
3x3x135 (Straps)

Hang Power Clean:
2x5x135 (Straps)
5x155 (Straps)
2x3x165 (Straps)

HBBS:
10x45
5x135
5x225
3x285
2x315
1x315
1x335
2x1x365

Chins:
5xBWx6

-----

3194 cals, 190 p, 153 f, 158 c