I don't know why this log doesnt get more participation, it even has boobs.

Meh I was speaking more to the irony that some of the logs that get the most advice have OPs that are least receptive. This log is for me and it helps me account for my actions.

That said, please read it.

Those threads get more action because the OPs are less receptive. If you'd said to her "eat more protein because...." and she said "ok" the thread would be like 30 posts shorter.

Oh yeah, and she's a girl.

Haha yeah i know, I should've put some smileys or something. I agree wholeheartedly with your sentiment, wanted to post something in that log and instead posted in here.

Ive made some comments in here, and on your formcheck stuff. Not really a lot to comment on when you are receptive to others advice and generally on the right track anyway

GTG Work:

Pushups 4x10
Test 1-set max: 22 (PR+5)
Pushups 4x13


Diet Day 15

Pad prik king with chicken, 350cal 30p/11c

Chicken Salad (home-made), 708 cal 75p/28c

Whey, two scoops of, 240 cal 48p/6c

TOTAL: 1298 cal, 153 grams protein, 45 grams carbs
WEIGHT: 149 pounds (-6)


GTG is going awesome. Diet is improving, finished up the chicken salad I made yesterday. I'll make it a bit leaner and less sugary next time. FYI, chicken salad is incredibly versatile diet food. It can be concocted to fit cutting or bulking goals, and the macros can be fined tuned to your needs, and usually it tastes delicious regardless.

Re: my weight, it has been constant at 149 for almost a week now, but bear in mind that I've reintroduced carbs to the diet, so I'm likely gaining back all that water weight I lost while continuing to lose fat. Hopefully this means I am legitimately 149 pounds now and I've lost 5-6 pounds of fat.

Nice work on the pushups -- GTGing them definitely helps a ton. I'm not sure if you've addressed this at any point in the log, but have you considered GTGing chins? There are a number of good, inexpensive ones that will mount in your doorway and you can get proficient at them much quicker than one would expect if you GTG them 5x/wk.

Chin up bars are virtually impossible to find in thailand, I ordered one from amazon for exorbitant shipping, hopefully it will be here soon.

7/17/2012

Training

Mobility: 15 min MM

Overhead Press:

77# 6, 5, 4 (pr)
70# 5
62# 8

Getting nearly double the reps that I got last time at the same weight is nice. Looks like I solved my press for now.

Squat:

170# video 5, 5, 5
140# 9

My first squats with a belt, and I have to say the belt is really great.

Jumping Chin + Negative: 4x1
Planks: 40s, 40s, 40s
BB Curl: 47# 9, 8, 8

Comments:

Best workout since I started the cut. It seems that the dietary changes I made were a good idea. I'll probably lose weight a lot slower but at least I can make some progress again.

GTG Work:

Pushups 5x13


Diet Day 16

Bagel, 3.6 oz of, 294 cal 11p/58c
Cream Cheese, 1 tbsp of, 51 cal 1p/0c
Eggs, two of fried, 180 cal 13p/1c

Egg noodle curry with chicken, 700 cal 47p/50c

Whey, 2 scoops of, 240 cal 48p/6c

Chicken Salad, 1/6 part of, 207 cal 25p/5c

TOTAL: 1672 cal, 145 grams protein, 120 grams carbs
WEIGHT: 149 pounds (-6)

GTG Work:

Pushups 6x13


Diet Day 17

Bagel, 3.6 oz of, 294 cal 11p/58c
Cream Cheese, 1 tbsp of, 51 cal 1p/0c

Chicken Salad, 1/2 part of, 622 cal 74p/14c

Whey, two scoops of, 240 cal 48p/6c

TOTAL: 1207 cal, 134 grams protein, 78 grams carbs
WEIGHT: 148 pounds (-7)

Was out of the house most of the day so I slacked on the GTG. Lost another pound though.

7/19/2012

Training

Mobility: 15 min MM

Deadlift:

205# 3, 2

I'm still lifting 20 pounds lower than my last 5 rep pr, and its still just as hard as it always is. Meanwhile I'm making new prs on everything else. I'm taking a little break from deadlifts and I think I'm going to start doing them just once per week. My mobility needs time to catch up here anyhow. More on this at the end.

Bench Press:

115# 5, 5, 5 (pr)
100# 7

Super duper.

Squat:

173# 5, 5, 3 (pr)

I felt like **** doing these. I will never deadlift before squatting again imo.


Comments:

I cut this one short cause it took me so damn long to get through the core lifts and I was beat up anyway. Nice to be making progress again.

GTG Work:

Pushups 5x13


Diet Day 18

Bagel, 3.6 oz of, 294 cal 11p/58c
Cream Cheese, 1 tbsp of, 51 cal 1p/0c
Ham, 1oz of, 50 cal 5p/1c

Zatar Pita, 3/4 of, 150 cal 5p/26c
Hummus, 1/3 cup of, 142 cal 4p/16c
Beef, 85/15 77g of, 192 cal 20p/0c
Chicken Kebab x2, 350 cal 45p/5c
Steamed Vegetables, 150g of, 70cal 2p/9c

Whey, 1 scoop of, 120 cal 24p/3c

Chicken Salad, 1/6 part, 207 cal 25p/5c

TOTAL: 1626 cal, 142 grams protein, 123 grams carbs
WEIGHT: 148 pounds (-7)

Progress!



I do DLs on days that I go light (or at least not heavy) on the other lifts. They take so much energy.

Keep it up, man.

I've been thinking about programming lately. I think that SS was not meant to be done on a significant calorie deficit. I really want to give deadlift its own day and a chance to recover a bit more. So I'm gonna shift to a advance novice / gslp-like program for the remainder of the cut. It seems like my presses are responding well to a little additional volume so I'd like to free up some gym time for that and the other additional work that I have added. Lately, I've been spending 2+ hours in the gym, especially on deadlift day, and I'd like to cut that down to 90-120 minutes max.

So here's what I've got, thoughts are welcomed.

Workout A:

Squat 3x5, 1xF at 80% workset weight
BP/OHP 3x5, 1xF 90%, 1xF 80%
Chin negs 5x1
Back Extensions 3x10 (active recovery for DL)
Curls 3x8

Workout B:

Squat 2x5 at 80% workset (active recovery for squat + warmup for deads)
BP/OHP 3x5, 1xF 90%, 1xF 80%
Deadlift 1x5 (*)
Planks 3x1
Curls 3x8

Workout C:

Squat 3x5, 1xF at 80% workset weight
BP/OHP 3x5, 1xF 90%, 1xF 80%
Chin negs 5x1
Planks 3x1
Weighted Back Extensions 3x8

*I'm not 100% sure how to program this for only one day a week. I think an ascending 5x5 might be appropriate, like 5x95 5x135 5x155 5x175 5x205. This would give me plenty of practice and warmup and I won't be totally gassed from squats like usual. Thoughts appreciated.


This way I'm only doing 5 exercises a day and I can really focus on them. To be clear, I do not think I am advanced novice or an intermediate. I think my diet causes my body to act more like one. I fully intend to return to novice programming once I am eating more.

GTG Work:

Pushups 7x13


Diet Day 18

Chicken Salad, 1/6 part, 207 cal 25p/5c

Red Curry with extra chicken, 525 cal, 48p/8c

Chipotle Chicken Salad, 1/6 part, 233 cal 32p/3c

Whey, 2 scoops of, 240 cal 48p/6c
Fish oil, 4 caps, 40 calories

TOTAL: 1245 cal, 133 grams protein, 22 grams carbs
WEIGHT: 148 pounds (-7)

Sick commitment to the diet. very nice.

What about hands played this month? Where you at? 70K? 100K? 150K???!!!!

I saw you on some of the fullring tables. Wanted to jump in since I am finally home, but nah tables looked rough. Even that intensedawg character be playing goot these days.