Diet:
week 00 - 04.02.18 - 289.4 lbs (start)
week 01 - 04.09.18 - 281.3 lbs (-8.1)
week 02 - 04.16.18 - 277.3 lbs (-4.0 for week, -12.1 overall)
week 03 - 04.23.18 - 278.2 lbs (+0.9 for week, -11.2 overall)
week 04 - 04.30.18 - 278.4 lbs (+0.2 for week, -11.0 overall)
week 05 - 05.07.18 - 276.4 lbs (-2.0 for week, -13.0 overall)
week 06 - 05.14.18 - 274.4 lbs (-2.0 for week, -15.0 overall)
week 07 - 05.21.18 - 272.0 lbs (-2.4 for week, -17.4 overall)
week 08 - 05.28.18 - 270.5 lbs (-1.5 for week, -18.9 overall)
week 09 - 06.04.18 - 270.6 lbs (+0.1 for week, -18.8 overall)
week 10 - 06.11.18 - 269.8 lbs (-0.8 for week, -19.6 overall)
week 11 - 06.18.18 - 270.8 lbs (+1.0 for week, -18.6 overall)
week 12 - 06.25.18 - 267.1 lbs (-3.7 for week, -22.3 overall)
week 13 - 07.02.18 - 269.3 lbs (+2.2 for week, -20.1 overall)
week 14 - 07.09.18 - 267.7 lbs (-1.6 for week, -21.7 overall)
week 15 - 07.16.18 - 267.0 lbs (-0.7 for week, -22.4 overall)
week 16 - 07.23.18 - 262.3 lbs (-4.7 for week, -27.1 overall)
week 17 - 07.30.18 - 260.9 lbs (-1.4 for week, -28.5 overall)
week 18 - 08.06.18 - 255.8 lbs (-5.1 for week, -33.6 overall)
week 19 - 08.13.18 - 257.9 lbs (diet break)
week 20 - 08.20.18 - 257.3 lbs (+1.5 for 2 weeks, -32.1 overall)
week 21 - 08.27.18 - 255.2 lbs (-2.1 for week, -34.2 overall)
week 22 - 09.03.18 - 257.7 lbs (+2.5 for week, -31.7 overall)
week 23 - 09.10.18 - 253.3 lbs (-4.4 for week, -36.1 overall)

So my scale ran out of batteries (or I broke it bc fat haha what a joke I should write newspaper comics!) anyway that's actually yesterday/Sunday's weigh-in, but I ate k Sunday so it should be accurate. Or it's off. Or both, just on different timelines/universes. K.

Diet:
week 00 - 04.02.18 - 289.4 lbs (start)
week 01 - 04.09.18 - 281.3 lbs (-8.1)
week 02 - 04.16.18 - 277.3 lbs (-4.0 for week, -12.1 overall)
week 03 - 04.23.18 - 278.2 lbs (+0.9 for week, -11.2 overall)
week 04 - 04.30.18 - 278.4 lbs (+0.2 for week, -11.0 overall)
week 05 - 05.07.18 - 276.4 lbs (-2.0 for week, -13.0 overall)
week 06 - 05.14.18 - 274.4 lbs (-2.0 for week, -15.0 overall)
week 07 - 05.21.18 - 272.0 lbs (-2.4 for week, -17.4 overall)
week 08 - 05.28.18 - 270.5 lbs (-1.5 for week, -18.9 overall)
week 09 - 06.04.18 - 270.6 lbs (+0.1 for week, -18.8 overall)
week 10 - 06.11.18 - 269.8 lbs (-0.8 for week, -19.6 overall)
week 11 - 06.18.18 - 270.8 lbs (+1.0 for week, -18.6 overall)
week 12 - 06.25.18 - 267.1 lbs (-3.7 for week, -22.3 overall)
week 13 - 07.02.18 - 269.3 lbs (+2.2 for week, -20.1 overall)
week 14 - 07.09.18 - 267.7 lbs (-1.6 for week, -21.7 overall)
week 15 - 07.16.18 - 267.0 lbs (-0.7 for week, -22.4 overall)
week 16 - 07.23.18 - 262.3 lbs (-4.7 for week, -27.1 overall)
week 17 - 07.30.18 - 260.9 lbs (-1.4 for week, -28.5 overall)
week 18 - 08.06.18 - 255.8 lbs (-5.1 for week, -33.6 overall)
week 19 - 08.13.18 - 257.9 lbs (diet break)
week 20 - 08.20.18 - 257.3 lbs (+1.5 for 2 weeks, -32.1 overall)
week 21 - 08.27.18 - 255.2 lbs (-2.1 for week, -34.2 overall)
week 22 - 09.03.18 - 257.7 lbs (+2.5 for week, -31.7 overall)
week 23 - 09.10.18 - 253.3 lbs (-4.4 for week, -36.1 overall)
week 24 - 09.17.18 - 256.3 lbs (+3.0 for week, -33.1 overall)

This past week: I didn't track, didn't exercise, and ate a lot and ate poorly. So there you go.

This current week: I will go to the gym a couple of times, walk a couple of times, track food and it'll be easy to do well. It's such a small effort, idk why I took the week off. K.

9.17.18

stretchin'/McGill etc. I don't feel bad. I don't feel great. I feel k.

liftin'

press
135 x5
155 x3x2

rdl
315 x5x2

Lat pulldown
20
20

Sauna

k

9.19.18

bw 254

lots of wu etc; my back feels horrible

trx rows / things / whatever

Shoulder feels about 83.50% so I am just gonna incline bench because

Incline bench
185 x8
175 x9
165 x8

Face pull / tri pushdown superset
25 x20
30 x20

Lat pulldown
135 x20x2

Air squats

Sauna

k

Diet:
week 00 - 04.02.18 - 289.4 lbs (start)
week 01 - 04.09.18 - 281.3 lbs (-8.1)
week 02 - 04.16.18 - 277.3 lbs (-4.0 for week, -12.1 overall)
week 03 - 04.23.18 - 278.2 lbs (+0.9 for week, -11.2 overall)
week 04 - 04.30.18 - 278.4 lbs (+0.2 for week, -11.0 overall)
week 05 - 05.07.18 - 276.4 lbs (-2.0 for week, -13.0 overall)
week 06 - 05.14.18 - 274.4 lbs (-2.0 for week, -15.0 overall)
week 07 - 05.21.18 - 272.0 lbs (-2.4 for week, -17.4 overall)
week 08 - 05.28.18 - 270.5 lbs (-1.5 for week, -18.9 overall)
week 09 - 06.04.18 - 270.6 lbs (+0.1 for week, -18.8 overall)
week 10 - 06.11.18 - 269.8 lbs (-0.8 for week, -19.6 overall)
week 11 - 06.18.18 - 270.8 lbs (+1.0 for week, -18.6 overall)
week 12 - 06.25.18 - 267.1 lbs (-3.7 for week, -22.3 overall)
week 13 - 07.02.18 - 269.3 lbs (+2.2 for week, -20.1 overall)
week 14 - 07.09.18 - 267.7 lbs (-1.6 for week, -21.7 overall)
week 15 - 07.16.18 - 267.0 lbs (-0.7 for week, -22.4 overall)
week 16 - 07.23.18 - 262.3 lbs (-4.7 for week, -27.1 overall)
week 17 - 07.30.18 - 260.9 lbs (-1.4 for week, -28.5 overall)
week 18 - 08.06.18 - 255.8 lbs (-5.1 for week, -33.6 overall)
week 19 - 08.13.18 - 257.9 lbs (diet break)
week 20 - 08.20.18 - 257.3 lbs (+1.5 for 2 weeks, -32.1 overall)
week 21 - 08.27.18 - 255.2 lbs (-2.1 for week, -34.2 overall)
week 22 - 09.03.18 - 257.7 lbs (+2.5 for week, -31.7 overall)
week 23 - 09.10.18 - 253.3 lbs (-4.4 for week, -36.1 overall)
week 24 - 09.17.18 - 256.3 lbs (+3.0 for week, -33.1 overall)
week 25 - 09.24.18 - 249.7 lbs (-6.6 for week, -39.7 overall)

9.26.18

bw 248.7 lbs

press
155 x8
145 x8

tbdl
310 x6
400 x6

cable lat pulldown
150 x20x2

k

Diet:
week 00 - 04.02.18 - 289.4 lbs (start)
week 01 - 04.09.18 - 281.3 lbs (-8.1)
week 02 - 04.16.18 - 277.3 lbs (-4.0 for week, -12.1 overall)
week 03 - 04.23.18 - 278.2 lbs (+0.9 for week, -11.2 overall)
week 04 - 04.30.18 - 278.4 lbs (+0.2 for week, -11.0 overall)
week 05 - 05.07.18 - 276.4 lbs (-2.0 for week, -13.0 overall)
week 06 - 05.14.18 - 274.4 lbs (-2.0 for week, -15.0 overall)
week 07 - 05.21.18 - 272.0 lbs (-2.4 for week, -17.4 overall)
week 08 - 05.28.18 - 270.5 lbs (-1.5 for week, -18.9 overall)
week 09 - 06.04.18 - 270.6 lbs (+0.1 for week, -18.8 overall)
week 10 - 06.11.18 - 269.8 lbs (-0.8 for week, -19.6 overall)
week 11 - 06.18.18 - 270.8 lbs (+1.0 for week, -18.6 overall)
week 12 - 06.25.18 - 267.1 lbs (-3.7 for week, -22.3 overall)
week 13 - 07.02.18 - 269.3 lbs (+2.2 for week, -20.1 overall)
week 14 - 07.09.18 - 267.7 lbs (-1.6 for week, -21.7 overall)
week 15 - 07.16.18 - 267.0 lbs (-0.7 for week, -22.4 overall)
week 16 - 07.23.18 - 262.3 lbs (-4.7 for week, -27.1 overall)
week 17 - 07.30.18 - 260.9 lbs (-1.4 for week, -28.5 overall)
week 18 - 08.06.18 - 255.8 lbs (-5.1 for week, -33.6 overall)
week 19 - 08.13.18 - 257.9 lbs (diet break)
week 20 - 08.20.18 - 257.3 lbs (+1.5 for 2 weeks, -32.1 overall)
week 21 - 08.27.18 - 255.2 lbs (-2.1 for week, -34.2 overall)
week 22 - 09.03.18 - 257.7 lbs (+2.5 for week, -31.7 overall)
week 23 - 09.10.18 - 253.3 lbs (-4.4 for week, -36.1 overall)
week 24 - 09.17.18 - 256.3 lbs (+3.0 for week, -33.1 overall)
week 25 - 09.24.18 - 249.7 lbs (-6.6 for week, -39.7 overall)
week 26 - 10.01.18 - 255.9 lbs (+6.2 for week, -33.5 overall)

Mini-vacation for a beer thing and I ate and drank all the things. My scale showed a higher water % and lower bf so I am sure I will pee it all out (the bloat, not the beer, I am keeping the beer it was delicious!) and in any case I'll likely weigh ~ the same after a couple of days. K.

Half-year summary: -33.5lbs / -1.3lbs/week
Not great, but rather k. Keep going. K.

10.4 good buddy
At the construction site every day instead of the gym. No bueno.

bw 251

Incline Bench
195 x8
185 x9
175 x8

TBDL
400 x5

Lat Pulldown
180 x15

Sauna

K

I just weigh the same for the past 10 weeks, so I am just going to stop pretending I am dieting until I am ready to diet again. Which maybe will be in a few weeks, or maybe will be today idk. K.

Diet summary (well, was a little longer than this, but you get the idea)


Last 90 days i.e. not really dieting as you can see

I thought you were peeing it all out? Don't be telling me now that beer calories actually count because summer is almost here and beer will be consumed! Sad.

Rexx,
I think you have that upside down.

10.15.18
Didn't die just went to FL for a bit. So like, died a little inside. It got cold in Chicago tho so timing was k and everything, in fact, is k. qed.

bw 257 (not dieting for a bit - no good reason, not eating terrible or anything except for a few FL candy stouts which are meh to very k, but not really my thing)

press
160 x8
150 x8
145 x6

tbdl
220 x5
310 x6x2
Just gonna dial this in slowly bc my back has been painful, not terrible. But not k. I do mcgill, rehab stuff, etc. Not regularly enough lately, so that's the difference I think rather than some sort of world ending injury or whatever.

sauna
it got cold here so there were like 12 people in the sauna which is 11 people too many imo.

Anyone have a home sauna? I like the idea of having it outdoors, maybe by the pool and not in the basement or something, I left a place for one outside... idk electric or wood burning. Or anything. k

Cit,
It'd be like... right outside the door kinda. So not too bad. Also, going outside and "being tough" is an idea I really like! But would I do it? ...hmm. Maybe. If it can be really close, I think I would. And it would be "tough" in a Putin staged-photo way (less the terror killing of my own civilians) moreso than Wim Hof or something dumb like that. I am all about optics! However I am increasingly certain nobody is looking.

eta: I also don't want a random heater in my house in the summer - I'm suspicious about how well you could even insulate such a thing. Idk.

10.17.18
Bw 257

My back felt k so I figured why not fs and see how it feels. Felt k.

Front squat
135 x5
185 x5
225 x5
275 x1

Incline bench
205 x8
195 x8
185 x8

Uni DB row
100 x8x2

Ez bar curl
115 x8
Why do people do this.

Sauna
15
​
Sitting and just looking at the wall
7

10.22.18

bw 255
steady/maintaining for the moment, likely to diet again sometime... no plan for when, but I do plan to not let this # get above 260. K.

Front Squat
135 x5x2
185 x3
205 x3
225 x3
245 x3
255 x3

Press
135 x2x2
165 x8 @10
155 x5
145 x5
Grinding out the top/1st set really took everything out of me for the 2nd/3rd.

Pull down
180 x20
​
Sauna
11min 11 seconds

k

10.25.18

bw 257
Probably almost ready to diet again maybe but then again maybe not. Two reasons:
1) The infinite nature of the universe
2) People keep leaving cookies around work

Incline bench
210 x8
200 x8
190 x7
Shoulder feels weird idk. Prob should get images, it's been a while. Otoh, I can live life, so... maybe I can just add to the list of things to live with aka the k list. Handoff helped this lift a lot. k.

TBDL
400 x6
360 x7

Sauna
11min:11seconds
k

Clearly the universe needs to kick the butts of these cookie leaving coworkers. Bastids!

Through the holidays there will be more cookies around, not fewer. I'm not in the habit of going full cookie monster, so I am not sure what happened. Anyway, no long term issue. Just skipping or just having 1 should be nbd.

10.29.18
bw 260
Kinda slept poorly. Also I am super bloated for whatever reason. My scale said bf <20% (usually 23 or so) so I'm guessing I am just carrying a ****load of water for some reason. Carbs? Dying someday? Idk. In any case per my internal monologue of not going > 260lbs, I won't, and I will track kcals this week. K.

Front squat
220 x10
200 x10
180 x10

Here lies DT
He tried FS 10s
the end

Press
165 x5
155 x5
idk what was happening, I was tired form the 10s. Shoulder felt k.

Lat pull down
240 x5
Got super bad calf cramping and stopped

Sauna
11:11.11

k

11.1.18

bw 267

My right hip/back hurt - affecting ROM in daily life slightly
My right shoulder hurts - just annoying

TBDL
420 x6
380 x6

Incline Bench
220 x7
210 x stopped at 2 shoulder felt weird

Cable row
260 x8
240 x8

Sauna
11:11 on 11.1

automatic. k.

10lb bulk in a week? Strong.

Typo weight gain, easiest to lose ime.

new bw: 257

-10lbs in one day! Wow! You won't believe how. Unlock secrets with Coach Corey Wayne's eBook imo.

You changed your name to CCW? That's...normal.

No.

Probably smart. Or maybe not. Who knows!

Though he's not a true COACH in that he makes YouTube videos (at least not to my knowledge), I can confirm that my in person coaching session last week clarified a great number of issues for me, and could, I suspect, be of great value to many of you, especially those of you that are unsure of correct sauna mechanics, seated alcohol consumption, and/or appropriate chandelier cost for optimizing wifely satisfaction.

Soulman,
Monte and I had a Finer French & Fancy dinner. You should have joined! 1*. https://www.roisterrestaurant.com/st...s/dinner/1.jpg

I haven't talked nor COACHED on youtubes afaik other than prob saying **** or YEAH BUDDY on some liftin' vids.

Roister highlight for me was smoked oysters, 2nd place pasta and clams. 3rd place my fav chicken dish - 3 ways or whatever they call it - which tbh kinda let me down on this occasion. Also letting me down, no dad lecture from Monte on the value of the dollar in today's society, "Indiana values", and even though I know for a damn fact he knows Dave Ramsey, he at no point advised that you shouldn't pay $70 for a damn chicken unless it is for a day's work of making 3 espresso drinks/min for 8 hours straight. Sad.