Workout - 4/15
Weight: 178
Squat: 2x5 @ 305
Press: 2x5 @ 147.5, 1x4 @ 147.5
Pull-ups: 3x5 @ +10

I hate weighing myself. But the scale's there, and I just gotta know... As for squats, 305 was still tough again but I think it went better than last time. Plan is to repeat as always on Monday and based on that I will evaluate whether or not to move up to 310 for Wed with the Monday night refeed in me. Sort of expected to not make it all the way to 15 reps on press, but I wasn't disappointed; last rep was like .4 of the way up. Will be repeating that on Wed in hopes that I can inch my way into 15-rep territory at 147.5. Weighted pulls and chins are great fun, that one's movin' up to +15 next time.

I like the old formatting better.

Workout - 4/18

Weight: 176+

Alright now we're talkin. Was considering having this be my last week of RFL, but we'll see. I'll have to wait and see how some personal factors change things over the next week..

Squat: 2x5 @ 305

Felt pretty good. The plan will be 310 on Wednesday...

Bench: 3x5 @ 225

Was decent but not great. On my 2nd set some ******* came over to help me when I didn't need it and only let me do 4.9 reps on my own. Screw him, I'm counting it as 5. Asked a friend that was in the gym to spot me on the 3rd set just in case but he never touched the bar. But seeing as it was still kind of tough and I'm basically not eating, gonna repeat this on Friday.

Chin-ups: 3x5 @ +20

Still was able to complete it with ease, but it's definitely getting tough. +25 next time will be very interesting.

Workout - 4/20

Weight: 177+

I'm assuming it's just some post-refeed weight, my midweek adherence to RFL is flawless. Definitely finishing off RFL on 4/25 though. I'm not lean enough where I HAVE to keep the RFL cycles short, but it just sucks, I want to eat more, and I feel like I could still lose weight with a good LeanGains diet like when I came back from Miami.

Squat: 1x5 @ 310, 1x4 @ 310

Felt tough from the beginning. I'm glad I stuck with 310 for the 2nd set though, and I'm thrilled that I was able to get 4 reps out cleanly (was reasonably close on the 5th but just couldn't get back up). Will probably try 310 again on Friday.

Press: 2x5 @ 147.5, 1x4 @ 145

I was positive I had no chance for a 3rd set of 147.5, and what do you know, I couldn't do a 3rd set with reduced weight. Oh well. I think I'll try 147.5 again on Monday though. I might be at the point where I'm just not getting stronger and I have to choose between 9/14 reps (for squat/press respectively) at a higher weight or 10/15 reps at a lower weight. Thoughts?

Deadlift: 1x5 @ 340

This was fantastic. I love deadlifts. 345 next time. Still don't have chalk, and I don't think I really need it yet, but I'm not NOT considering getting some... just for pleasure... I also got some skin at the base of my left thumb caught between the weights. Probably got some blood everywhere, but I don't have diseases so it's cool. Also didn't affect my lift at all.

Workout - 4/22

Weight: 178

Ugh. Frustrated and disappointed. Just doesn't make sense. I'm on 1000 cals/day.

Squat: 2x5 @ 305

Felt sooo tired when I woke up this morning after sleeping for like 9 hours... this feeling carried over into a ****ty gym session too. Didn't want to try 310 again. Next week when I'm off RFL for sure though.

Bench: 3x5 @ 205

Tired/weak.

Pull-ups: 3x5 @ +15

I did one thing right today.

I don't understand why you don't lose a ton of weight on RFL. Perhaps you don't obey the rules of thermodynamics.

Haha, well not obeying thermodynamics would certainly answer a lot of questions... but assuming I do in fact obey the basic laws of physics, either my metabolism totally blows or I'm gonna have a crazy whoosh soon. Either way I'm going back to my LeanGains diet on Tuesday for health/sanity reasons as a minimum. I should actually post the diet for log purposes. I'll do that in 2 minutes.

Here is my diet for the LeanGains/IF protocol, starting on Tues.

Normal rest days (Tues/Thurs/Sun):
Totals: 1450 / 77 / 46 / 143

Normal workout days (Mon/Wed):
Totals: 1906 / 33 / 233 / 171

I'm thinking on Saturday I'll PSMF it because I'll probably have some drinks that night. Friday I'll either treat as a normal workout day or as a drinking/PSMF day, not sure about that one yet.

RFL Diet (will be used for Fri/Sat):
Totals: 1020 / 6.5 / 50 / 178

Also note that I'm not intentionally cycling protein. I'm eating 1g / lb of lbm (~140-150), and the extra protein on workout days is just for extra calories. RFL calls for 1.25 g / lb of lbm at my bodyfat % (15%-18%).

Workout - 4/25

Weight: 178-

Not losing weight, life blows, etc. Fortunately (sanitywise), my final refeed starts as soon as I finish typing this, and my IF diet starts tomorrow.

Squat: 2x5 @ 310

Was tough, but I got through it and felt great. I'm leaning towards making Wednesdays light back squats.

Press: 3x5 @ 145

I forgot my microweights and was pretty pissed. 145 lbs was tough, and I probably would've failed 147.5, but I still would've liked to have done it.

Chin-ups: 3x5 @ +25

Felt easier than the +20 last week; good stuff. +30 next time.

Workout - 4/27

Weight: 178

Pretty good for post refeed + switching to higher calorie diet... (although I still would've liked to have lost some fat on RFL...). Speaking of which, I started my LeanGains diet yesterday.

Squat: 2x5 @ 250

Making Wednesday light back squats (80% intensity). These were easy, as they should've been.

Bench: 3x5 @ 225

Felt pretty much the same as 2 times ago, which was the last time I did 225. Leaning towards repeating because I am in fact dieting... If a friend is around maybe I'll try 230 under his supervision.

Deadlift: 1x5 @ 345

Kinda tough. Last rep was a little sketchy. I'll repeat 345 next time, but I think I should be in very good shape to do 350 the week after.

Workout - 4/29

Weight: 177-

Alright, alright.

Squat: 1x5 @ 310, 1x3 @ 310

EXHAUSTED. Legs felt like jello before I even started the first set. I was shaking before I even went down for my first rep on set #2. Dunno why, but given how off I was today I'm pretty ok with 8/10 reps.

Press: 2x5 @ 147.5, 1x4 @ 147.5

Ok, I put down 1x4 on that last set because I wanna be tough on myself. But let's face it, that set can be much more accurately described as 4.9 reps. Soooo close; I think I'll get that on Wednesday.

Pull-ups: 3x5 @ +20

Gettin' tougher. Curious to see how far I can push myself until I start stalling...

Cardio - 4/30

Weight: 177

1 day later, whatever.

Running: a little warm up, 3 miles @ 6.0 mph, a little cool down, some stretching

WOW. I don't think I've ever gone farther than like 2.3 miles. And this was easy; the only reason I stopped was because I figured enough was enough. Treadmill said I burned about 400 calories, so let's call it 300 calories.

Although it really doesn't matter how many calories I burned because I only did cardio today to give me a little extra drinking slack tonight.

I should also note that this was fasted. Gonna go eat stuff now.

Workout - 5/3

Weight: 179+

Really getting fed up with this BS.

Squat: 2x5 @ 305

Legs felt like a mushy pile of dog crap, so I went back to 305. Also felt like I was gonna throw up, possibly from bringing a yogurt to class today and having it warm up.

Bench: 3x5 @ 225

Surprisingly easy. I think I'll go for 230 next time.

Chin-ups: 3x5 @ +30

Tough, but movin on up.

Workout - 5/5

Weight: 178-

Squat: 2x5 @ 250

Light squats. Next week I'm gonna start Greyskull LP and there won't be any squats on day 2.

Press: 3x5 @ 147.5

Sweet, finally did it. Hard work pays off sometimes.

Deadlift: 1x5 @ 345

Not awful. Really gotta get some chalk now though haha.

Workout - 5/8

Weight: 186

Pretty easily the worst weekend I've had since I started really focusing on working out and dieting last fall. I'm sure there's some water weight in there, but honestly I very likely put on 2-3 pounds of fat yesterday, plus I'm sure a little on Friday too. 40% of the binge I'd say was due to a big event that was coupled with a lot of food. 60% was probably a huge drop in motivation after failing to lose weight for like the past 2+ months, including 3 weeks of RFL. I dunno what's up, but I'm partially motivated again, and somewhat counting calories. Still doing IF though.

Started Greyskull LP today. Pretty awesome program. Coupled it with resets on all my lifts so I could take advantage of the last set to failure thing.

Bench: 2x5 @ 205, 1x10 @ 205

Although I did reset, I felt pretty excited about completely annihilating this. I think a big factor here is that over the past couple weeks I significantly improved my bench form and I think it's sinking in.

Curls: 2x10 @ 65

Did standing barbell. Good stuff. Tougher than I expected though.

Squat: 2x5 @ 265, 1x9 @ 265

Good stuff, not much to say about it.

Workout - 5/10

Weight: 184-

In some ways this was more disappointing than Sunday's 186.

Press: 2x5 @ 135, 1x8 @ 135

Reset, easy, etc.

Chin-ups: 2x6 @ +10

Reset, easy, etc.

Deadlift: 1x7 @ 315

Reset, easy, etc. Interesting note: limiting factor was the spikeyness of the bar making my finger skin feel like it was gonna rip off. But if I go with the smoother bar I have slipperyness issues. Looks like I need chalk.

Got myself some Chucks! High top of course, charcoal style:

http://www.amazon.com/Converse-Chuck...=pd_sbs_shoe_7

Can't wait to lift tomorrow...

Cardio - 5/11

Weight: 183-

Not totally sure I needed to do cardio... but I sort of cheated on my diet a little bit and will be having a small celebration later tonight, so I felt I'd feel better psychologically if I chopped a few hundred cals off the top.

Running: 2.5 miles @ 5.8 mph

Not as easy as last time, but it was probably more mental than physical, kinda pussied out. But if I were to make excuses I'd say that I deadlifted yesterday, plus I had to poop the whole time. I thought last time might've been a bit high on the intensity side, the heart rate montior put me in the medium intensity range, so that's the reasoning for dropping the speed back a little bit.

Workout - 5/13

Weight: 181-

As far as these weight #'s are concerned, I'm thinking I'm experiencing a LTDFLE (somewhat, because the jump up to 186 was weird to begin with) / water-retention-from-bad-weekend whoosh. Also I changed shoes (chucks) which might weigh different than my old shoes. This also made me realize I should just buy a scale and weigh myself with no clothes on in the morning. That will start in about 6 days. Since I also tend to talk about diet/nutrition in this section, I should note that I've been eating like crap. But it's typical end of semester celebration stuff; not worried, still want to enjoy life, I don't think it's setting me too far back.

Bench: 2x5 @ 210, 1x10 @ 210

Rocked it again.

Curls: 2x11 @ 65

Movin' up that rep scheme. Was easier than last time.

Squat: 2x5 @ 275, 1x8 @ 275

Honestly, the chucks really didn't feel much different. But was a little weird. A little disappointing that I didn't spontaneously become amazing at squatting. Moving up from a reset, like expected though.

Workout - 5/15

Weight: 184

My health and fitness in the last 20 hours has been atrocious. Eating out, drinking a lot, drunk pizza, not enough hydration. Gym today was weak and sweaty at best.

Press: 2x5 @ 140, 1x6 @ 140

Felt weak. Disappointing.

Chin-ups: 2x7 @ +10

Not awful, but was kind of tough, which it shouldn't have been.

Squat: 2x5 @ 280, 1x7 @ 280

I sort of feel like switching to chucks made me worse at squatting. But I only have a sample size of 2, one of which was today and doesn't even really count.

Workout - 5/17

Weight: 185-

Last time I weigh myself pre-workout. Gonna get a real digital scale and weigh Wednesday mornings when I wake up.

Bench: 2x5 @ 215, 1x10 @ 215

Great.

Curls: 2x12 @ 65

Standard stuff, moving up the rep range...

Deadlift: 1x7 @ 325

Endurance is tough on these, but strengthwise this was easy. Will probably do 330 next time, I moved up by 10 lbs this time because it was the first increase of the reset.

Workout - 5/19

Press: 2x5 @ 142.5, 1x7 @ 142.5

This was beast. More weight than last time and more reps. I'm excited for 145 next time. Getting back up close to my old PR.

Chin-ups: 2x8 @ 10

Was tough, but I get to drop back to 2x6 @ 15 next time which is sweet.

Squat: 3x5 @ 285

Felt tired for some reason; disappointed that I didn't get any bonus reps. But weight's getting heavy, not too worried, 290 next time should be 3x5 at least.

Weight - 5/20

177.4

The first of my new Friday morning weighing system! And what a shocker this one was... I woke up and weighed 179.0, but then I decided I should do the weigh ins after my morning piss, so I did my business and I guess I pissed out 1.6 pounds of water.... whatever, that's a pretty sweet weigh in. I can't really explain it, but whatever, let's see what the next few weeks bring in.

Motivated-SAW could be back!

Workout - 5/23

Bench: 2x5 @ 220, 1x7 @ 220

Still feels good. Getting back up there. Old PR was 240, maybe I can hit that again soon.

Curls: 2x13 @ 65

Getting tougher and tougher, but still doable. Looking forward to finishing 15 reps in a week or two.

Squat: 2x5 @ 290, 1x6 @ 290

I feel like my squat form has gotten worse since I got the chucks, but we'll see what happens in a week or so when I get back into 300-310 territory. Hopefully by then I'll have new form check videos up too. I'd like to get my form checked on squat and bench.

Also bought Bronkaid + caffeine today, so I'll be starting EC stack tomorrow.

Workout - 5/25

Press: 2x5 @ 145, 1x7 @ 145

Felt great. Felt a little hyper from the EC stack + great music choice (The Sword - Age of Winters). Obviously 147.5 next time.

Chin-ups: 2x6 @ +20

Skipped +15 because I'm an impatient fool. I got through it though and I think I'll be able to sustain the momentum. It was at this point that I was thinking the EC stack might be making me a bit dizzy.

Deadlift: 1x7 @ 330

Felt great during, was pretty easy. Afterwards I thought I was gonna collapse, but that feeling only lasted about 5-10 seconds.

Fun workout. Also recorded my deadlift for form checking. I got a 1x2 @ 235 and the 1x7 @ 330. I'll link to this when I posted it later today.

My deadlift form check from today: http://forumserver.twoplustwo.com/sh...&postcount=945

Also wanted to make a note that I used chalk for the first time on my work set. Felt great.