well not quite natty realities if you used 1/3 (?) of the period for rebuilding. But still. Natty realities.

2 weeks completely off + 4 or so to get back where I was pre-injury. I think.

The worst part of the injury was the timing IMO, as it happened just when I was finally maybe entering the PR territory. But whatcha gonna do, they're part of the game.

Upwards and onwards.

Mondays revised cals ~ 2460. That's cals too many.

23.5.2017

BW = 74.8 kg
Energy Intake ~ 2360 kcal

DB Bench
2x10 @ 32.5 kg's

T-Bar Row
2x12 @ 90 kg

DB Press
2x10 @ 20 kg's

DB Concentration Curls
2x14 @ 12.5 kg's

SS with

Ab Wheel
2x10 @ BW+5 kg

Okay. Let's maintain this for the next 3 months or whatever it'll take to be lean again. Depressing really, but it is what it is.

24.5.2017

BW = 74.8 kg
Energy Intake ~ 2170 kcal

Biking
20 kms

25.5.2017

BW = 74.2 kg
Energy Intake ~ 2110 kcal

Activity
Nothing much. Some walkin'. Plus some jumpin' on the trampoline.

26.5.2017

BW = 74.3 kg
Energy Intake ~ 2240 kcal

Front Squat
3x90 kg
5x85 kg

Incline Bench
5x85 kg
7x80 kg

Weighted Chins
2x8 @ BW+10 kg

SS with

Weighted Dips
2x11 @ BW+10 kg

27.5.2017

BW = 73.8 kg
Energy Intake ~ 2180 kcal

Activity
None

28.5.2017

BW = 73.7 kg
Energy Intake ~ 2750 kcal

Deadlift
5x1x165 kg

Press
3x65 kg
6x60 kg

DB Incline Flyes
2x12x25 kg's

DB Hammer Curls
2x14x15 kg's

Weighted Planks
2x5x10s @ BW+24 kg

29.5.2017

BW = 74.0 kg
Energy Intake ~ 2150 kcal

Biking
20 kms

30.5.2017

BW = 73.7 kg
Energy Intake ~ 2200 kcal

DB Bench
2x10 @ 32.5 kg's

T-Bar Row
2x12 @ 90 kg

DB Press
2x10 @ 20 kg's

DB Concentration Curls
2x14 @ 12.5 kg's

SS with

Ab Wheel
2x10 @ BW+5 kg

31.5.2017

BW = 73.7 kg
Energy Intake ~ 3240 kcal

Corporate lunches & dinners don't bode well with weightloss plans.
Neither does attending football matches w/ halftime catering.
Let's call this a refeed.

Biking
20 kms

1.6.2017

BW = 74.0 kg
Energy Intake ~ 2030 kcal

Biking
20 kms

2.6.2017

BW = 73.5 kg
Energy Intake ~ 2190 kcal

Front Squat
3x90 kg
5x85 kg

Incline Bench
5x85 kg
7x80 kg

Weighted Chins
2x8 @ BW+10 kg

SS with

Weighted Dips
2x11 @ BW+10 kg

Slacking with updates thanks to life being überbusy ATM. Still dieting. Still lifting (sort of).

Week	BW	Energy Intake
1	74.8	2330
2	74.0	2380
3	73.4	1820
4	72.3	-

K.
Got sick last week (stomach flu of some sort). It was no fun. There was a 48 hr window where the only thing I consumed was two handfuls of potato chips, I think. Hence the very low kcals.
Had to skip the Tue and Fri workouts as well and yesterday I struggled to DL 165 and press 65. Ugh. I'm gonna lose all my LBM.

19.6.2017

Week	BW	Avg. Energy Intake
1	74.8	2330
2	74.2	2380
3	73.5	1820
4	72.7	2570
5	71.8	-

K. Cals too high last week.
I was a good boy during the weekdays but then all hell broke loose on the weekend.
Weekend included renting this huge lakehouse in the countryside for ~40 people + consuming all the food and all the drank, though. O well.

Didn't really track anything on the weekend other than keeping a very loose mental tally.
Gonna chalk Sat and Sun up as 3.5k cals a piece. I was very active though; swam a lot plus played all the football w/ the boys and their cousins etcetc.

ETA:
Also, gonna switch to using a rolling 7 day average for the weight to iron out some variance.

ETA2:
Lifting sucks. All kinds of losses in the strength department. Shrug.

K. Yearly time-off (aka summer) from the 'puter is officially over.

Gained it all (both fat and strength) back during the 4 week summer vacation I took after my last (b)log entry.

After the vacation I figured I need a UD2.0 stint and am currently 5 weeks deep into it and loving life.
Thinking 3-4 more weeks are needed to get where I want to be as far as leanness is concerned.

5 weeks into a UD2 and this guy is loving life. I think he should finally be colored Golden but tough competition from renton and montecore.

goldens make gains. i haven't had a gain (yes, singular) in about 2 years.
it's all about putting up a fight against deterioration now.

which is fine and k.

21.8.2017

BW = 71.9 kg
Energy Intake ~ 1980 kcal

Biking
20 kms

Have you tried doing more sets? Your volume seems to be quite low for a guy at your stage of advancement.

I've thought about it.

I've also thought about taking up running.

But yeah, if I'm ever to see a gain again, I need to spend some time exploring the world of brogramming.

22.8.2016

BW = 71.7 kg
Energy intake ~ 1300 kcal

AM - Walk
30 minutes


PM - UD2.0 Week#6 - Depletion-WO

60s rest.
No rest with supersets.

DB Split Squat
3x15x10 kg's

DB Bench
4x15x20 kg's

SS with

T-Bar Row
4x15x60 kg

RDL
3x15x50 kg

DB OHP
2x15x12.5 kg's

SS with

DB Hammer Curls
2x15x12.5 kg's

Single-Leg Leg-Extensions
3x15x5 kg

SS with

Single-Leg Leg-Curls
3x15xgrey kilo band

Incline Bench
4x15x45 kg

SS with

Chest Supported DB Row
4x15x12.5 kg's

Plate Lateral Raises
3x15x5 kg's

SS with

DB Concentration Curls
3x15x7.5 kg's

Planks
2x45s @ BW

SS with

DB Standing Tricep Extension
2x15x7.5 kg's

23.8.2017

BW = 70.8 kg
Energy Intake ~ 1300 kcal

Biking
20 kms

24.8.2017

BW = 70.2 kg
Energy Intake ~ 1290 kcal

Biking
20 kms

25.8.2017 - AM

BW = 69.7 kg
Energy Intake ~ 740 kcal

Walk
45 mins