Friday food: 2600 cal, 215 p

yeah no doubt. Just feels like my priorities right now are getting the weight off and feeling good in the gym/staying healthy

Woke up feeling a little less emo today but haven't changed my mind about moving to a more aesthetics focused approach

c2 7:00, 30 sec intervals, ~1650m

plate row machine 4x10x140 various grips
bb curl 3x20xbar
hammer chest press 3x15x110
pec fly machine 3x15x80
seated row machine 4x10x100
one arm tri pushdown 3x20x17.5
cable side lateral 3x15x7.5

c2, 3:00, 30 sec intervals, ~715m

Just do full body volume every other day. I will PM you some links, busy at the moment.

sweet thanks

Dude, you're only like four workouts from the end. Re-feed and finish like a man, be a pussy emo bitch next week.

I just ate some jelly beans and cake so maybe ill wim it out for another week. Dont see any reason to test maxes tho

Excellent, excellent. Pint of Ben & Jerry's tomorrow and you will be back on track.

Even if you drop the weight five or ten pounds, finish it up. Agree about maxes though, just go on to the next thing.

Saturday food: 4200 cal, 225 pro

Felt bad about missing Saturday workout so the idea was to make it up today. Didn't go well

Aidan W4D4
Paused squat
4x4x215

Towel Press
1x275 @10 rpe. Didn't see any reason to do any more

Thought it'd be better today bc i ate a lot of food yesterday and today but no dice. Sorry Aidan, i have failed.

Not sure what I'll do tomorrow

Sunday food: 5000 cal, 200 pro
Weekly averages: 3230 cal, 209p
Weight week three: 234.6 (+2lbs week, -6.4lbs total) - was 231.x all week before the weekend debauchery so its all good. Sunday's calories were almost entirely from an enormous brunch. Worth it.

Okay so I've been program shopping and basically everything sucks. I decided to go with a full body, M/W/F HST program. two weeks of 15s, two weeks of 10s, four weeks of fives, or maybe two sixes and two threes, not sure yet. Cardio Tu/Th and maybe Saturday with Sunday a rest day to praise our lord and savior jesus christ. Workout 'A' is Squats/RDLs and barbell press stuff with some other accessories, workout 'B' is deadlifts/leg press with dumbbell pressing + accessories.

HST W1D1 Workout 'A'
Squat 2x15x165 LOL cardio

BB Bench 2x15x165
CGBP 2x15x135

BB OHP 2x15x85
Incline BB bench 2x15x95

RDL 2x15x135
Bent over row 2x15x95
BB curl 2x15xBAR

Cable lateral raise 2x15x7.5
Cable crunch 2x15x52.5
Calf raise 2x15x225

took not quite 1.5 hours total

The idea was two minutes between compounds and one or less for other stuff, but I was getting more towards three minutes on the last few pressing sets. Not going to lie, it was pretty challenging even with the baby weights. But I left feeling like a champion with a pretty nasty pump, and that's all I'm really looking for at this point. So day one was a success.

Again, apologies to Aidan. I'll give your program a proper run at some point.

Tuesday food: 2500 cal, 210 pro

c2, 8:00, 30 sec intervals, 1908m

Are you continuing to row on the 30sec 'off' sections? How does your pace oscillate between 'on' and 'off'?

Yeah...average watts on the rest probably about 80, during the intensity probably average 315

Tuesday food: 2600 cal, 215 pro

HST W1D2 - workout B

Sumo deadlift 2x15x225

Pendlay row 2x15x95

DB flat bench 2x15x55

DB OHP 2x15x40

DB incline bench 2x15x45

Cable crunch 2x15x57.5

Leg press 2x15x275

Cable tri pushdown 2x15x37.5

DB alternating front raise 2x15x20

DB alternating curl 2x15x30

Wide grip lat pulldown 2x15x120

Calf raise 2x15x225

program is sweet. kept rests as close to two minutes as I could for compounds and less for iso stuff. all I'm going to change going forward is alternate narrow and wide grip lat pulls and add another rowing exercise each day

some guy asked me for deadlift tips today. I tried to help him as best as I could even though my own DL is so LOL. more and more people are asking me for help in the gym so I'm at least faking some degree of knowledge

first written test for paramedic class tomorrow, gotta hit the books

Sick volume, bro!


Good luck on the test!

Good luck on the test. That workout is something.

Thanks!

Workout is definitely goofy but it makes me feel good. Dont think programming matters as much when cutting

Wednesday food: 2600 c, 210 p

c2, 8:00, 30 sec intervals, 1887m

Got 94% on my test

Thursday food: 2600 c, 220 p

HST W1D3 workout A

Squat 2x15x170

Bench 2x15x170

OHP 2x15x90

CGBP 2x15x140

Incline BP 2x15x105 - won't be going up on either bench of OHP next time, both were really tough on short rest and poverty food

RDL 2x15x140

Bent over row 2x15x100

BB curl 2x15x50

Calf raise 2x15x225

Narrow grip lat pulldown 2x15x130

Plate row machine 2x15x90

Cable rope crunch 2x15x62.5

Cable side lateral 2x15x7.5

sooo many reps per set in so little time. doesn't sound fun.

Eh light weight baby

Friday food: 2900 c, 200 p

c2, 9:00, 30 sec intervals, 2171m

Getting drunk tonight, hopefully can keel calories reasonable

Saturday food: 4000 c, 260 p
Sunday food: 3400 c, 230 p
Weekly averages: 2970 c, 222 p
Weight week four: 233.6 (-1lbs week, -7.4lbs total)

HST W2D1 workout B

Sumo deadlift 2x15x235

Pendlay row 2x15x100

DB bench 2x15x55

DB OHP 2x15x40

DB incline 2x15x45

DB row 2x15x70

Calf raise 2x15x245

Leg press 2x15x295

Wide grip lat pulldown 2x15x120

DB front raise 2x15x20

Cable rope crunch 2x15x62.5

Cable tri extension 2x15x42.5

DB curl 2x15x30

My right elbow hurts. Don't know what I did to it.

We got 10 inches of snow over the weekend so I couldn't scoot to class today. Rode the bus. It was terrible.

Did my first IV sticks on real live human beans today. It was a bloody horror show but nobody passed out. K

Monday food: 2600 c, 220 p

c2, 9:00, 30 sec intervals, 2171m

Going to be a whoosh week i think

Good to see I'm not alone in the high volume/high reps training style anymore. Grats on paramedic test!!