April 12 – 153.2 lbs

Rest day

1413 cal/91 carb/52 fat/156 protein/42 fibre

Had some tickets land in my lap for game 1 of the Sens Bruins series which forced a break from working a string of 12 hour days. It was very refreshing to get away from the office for a bit and still managed to get home and into bed at a very decent time. Zero beers consumed, wtf lame.

April 13 – 153.3 lbs

2x12 hanging leg raises
25 mins mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 5x95, 3x115, 3x137.5, 2x4x137.5
Curls – 14x60lbs, 14x60
RDLs – 2x8x45lbs, 8x95
DL – 2x5x95lbs, 5x125, 5x155, 5x175

70 chin-ups
135 push-ups

2348 cal/229 carb/65 fat/215 protein/48 fibre

Felt amazing and refreshed this morning and then felt like an exhausted bag of **** all afternoon. Went home a bit early (sadly that still means after 7pm) and got an earlier start than normal on working out. Bench was a train wreck and is going to reset. Everything else went pretty well. Made supper and ate by 9:30, in bed by 10:30.

April 14 – 154.0 lbs

90 minute massage
20 mins core, mobility and dynamic stretching stuff

2x12 hanging leg raises
135 push-ups
70 chin-ups

1880 cal/168 carb/57 fat/185 protein/43 fibre

Two days in a row eating a bit more than intended due to incomplete food logs at the time I was grabbing supper. Realized after the fact in both cases. Food scale has been acting up too so I just replaced the batteries. Weight has been sticky lately and between eating extra and inaccurate food weights, no wonder why.

What is your goal weight?

185 and ripped, lol. Long term I really don't know but a bit heavier than I am now with substantial recomping would be a major improvement. In the short term I was just planning to slice off a few pounds and hit 149.x by end of April then was planning to go back to something near maintenance and just go back to slowly recomping my way below 15%bf which might take roughly forever. I do not care enough to cut four pounds in two weeks though, so I'll just keep doing what I have been doing and head back to maintenance in May regardless of where I happen to be at.

I went from a weekly average weight of 155.1 to 153.3 in week 1 of a five week mini cut, so this was going to be easy game. 2nd week average weight only dropped to 153.0 and week 3 is tracking at an average of 153.7 with 1 day to go still. Tracking numbers is fun at least.

Maybe just do a proper cut to 15% and get it over with. I feel as if I wasted the first few months of my log on recomp. At 5'10" 154 I can't imagine you would need to cut for very long, certainly not for the 9+ months that I've had to.

Yeah, that is a possibility as well. It's not like I really have any muscle to worry about losing if I go that route. I fear I will look like crap going that way but the reality is likely that I'll look like crappy whichever route I take. My target weight to get to 15% is likely way lower than I would think. At 147.5 last year I was still 18% (according to my scale, 20+ loco).

April 15 – 154.0 lbs

2x12 hanging leg raises

20 mins core, mobility and dynamic stretching stuff

OHP – 5x45lbs, 2x5x72.5lbs, 9x72.5
Chin-ups – 6x, 6x +20lbs
Squats – 15xbw, 2x10x45lbs, 2x5x65, 5x95, 3x125, 2x5x155, 9x155

70 chin-ups
135 push-ups

2257 cal/204 carb/86 fat/175 protein/43 fibre

Managed an extra rep on OHP and a couple extra reps on squats compared to the last time at those weights. Also managed to eat an extra couple hundred calories due to sloppy food logging for a third day in a row. Forgot about a haagen dazs snack size ice cream bar after an easter dinner. Worth every calorie.

April 16 – 155.4 lbs

25 mins core, mobility and dynamic stretching stuff

2x12 hanging leg raises
135 push-ups
70 chin-ups

1835 cal/139 carb/60 fat/194 protein/44 fibre

April 17 – 154.2 lbs

Rest Day

1483 cal/83 carb/63 fat/152 protein/32 fibre

Rest days Monday and Wednesday again this week rather than Mon/Tues due to schedule stuff. I skip breakfasts on those rest days and between that and not doing any chins or push-ups makes about a full hour difference on arrival time at the office. I bet a good 20 minutes of that differential is simply me laying in bed longer prolonging the chin and push-up pain about to hit me. The pain is never as bad as the anticipation. In fact there is generally minimal pain, it can be a bit of a grind though.

April 18 – 152.6 lbs

20 mins mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 5x95, 3x115, 2x5x120, 10x120
Curls – 5x45lbs, 13x62.5lbs, 12x62.5
Squats – 15xbw, 2x10x45lbs, 2x5x65, 5x95, 3x125, 2x145, 2x5x160, 8x160

2x12 hanging leg raises
135 push-ups
70 chin-ups

1992 cal/181 carb/71 fat/166 protein/41 fibre

I got a couple extra reps on the last set of squats compared to the last time at this weight. No extras on bench. Work continues to be insane. I continue to be tired but have been keeping up with the training and have been getting to bed at a decent time, so yay for that.

April 19 – 153.1 lbs

Rest Day

1541 cal/99 carb/61 fat/153 protein/32 fibre

Ate out for a dinner meeting so plus or minus a couple hundred calories. Dinner was a just a pretty small serving of steelhead trout with some fingerling potatoes and a hint of veggies and I think I overestimated across the board but I never really know for sure.

April 20 – 152.5 lbs

20 mins core, mobility and dynamic stretching stuff

OHP – 5x45lbs, 2x5x75, 7x75
Chin-ups – 7x, 6x +22.5lbs
RDLs – 2x8x45lbs, 8x95, 6x125
DL – 2x5x95lbs, 5x125, 5x155, 4x180

2x12 hanging leg raises
135 push-ups
70 chin-ups

1978 cal/167 carb/49 fat/217 protein/30 fibre

I thought I was going to be able to get more reps on OHP and was not happy with the last set. Ah well. I did get an extra rep on the weighted chins over what I was expecting. I stopped short on DLs and will see if I can sneak in an extra DL session at the same weight sometime this week.

April 21 – 15x.x lbs

25 mins core, mobility and dynamic stretching stuff
2x12 hanging leg raises
135 push-ups
70 chin-ups

1777 cal/118 carb/65 fat/186 protein/36 fibre

Forgot to step on the scale in the morning which is reasonably rare.

April 22 – 152.7 lbs

20+ mins mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 5x95, 3x115, 2x5x122.5, 9x122.5
Curls – 5x45lbs, 13x62.5lbs, 13x62.5
Squats – 15xbw, 2x10x45lbs, 2x5x65, 5x95, 3x125, 2x145, 2x5x165, 8x165
2x12 hanging leg raises

135 push-ups
70 chin-ups

2169 cal/208 carb/75 fat/171 protein/45 fibre

Had a client drop by my house in the morning at 8am to sign some documents in order to save them a trip downtown. Was wide awake at 5:45am so decided to just get up and get my workout out of the way first thing. So I managed to get a work out, some push-ups and chin-ups and a client meeting out of the way and get into the office before 9:30am to start my Saturday. Living the dream.

April 22 – 152.8 lbs

20+ mins core, mobility and dynamic stretching stuff
2x12 hanging leg raises
70 chin-ups
135 push-ups

PM:
RDLs – 2x8x45lbs, 8x95, 8x125
DL – 2x5x95lbs, 5x125, 5x155, 5x180

1862 cal/164 carb/63 fat/171 protein/45 fibre

Two rest days coming up and I am stoked. Did all my push-ups and chin-ups for the day first thing in the morning so I am hoping that it is going to feel more like three days of rest. I may end up taking more if need be as this week is shaping up to be most insane at work. I have not missed a workout since picking this up again at the beginning of February so I hope to close out April unblemished but it sure won’t be the end of the world to miss a session especially when so ridiculously busy at work. I snuck in a bonus DL session in the evening that was okay. Celebrated with ice cream. Everything hurts a bit.

April 24 – 152.6 lbs

Rest Day

1446 cal/94 carb/59 fat/147 protein/32 fibre

April 25 – 152.5 lbs

Rest Day

1392 cal/103 carb/45 fat/152 protein/34 fibre

You're a machine.

April 26 – 152.3 lbs

2x12 hanging leg raises
70 chin-ups
135 push-ups

20+ mins core, mobility and dynamic stretching stuff

OHP – 5x45lbs, 2x5x77.5lbs, 6x77.5
Chin-ups – 7x, 6x +25lbs
Squats – 15xbw, 2x10x45lbs, 2x5x65, 5x95, 3x125, 2x145, 2x5x170, 8x170

2041 cal/173 carb/59 fat/211 protein/50 fibre

Workout by Clint Eastwood.
The good: weighted chins
The bad: only 6 reps on last set of OHP
The ugly: last rep of squats - super ugly

Ha, thanks Monte! An old and inefficient machine making some weird clunky sounds and emitting a funny smell...but still chugging.

April 27 – 152.8 lbs

2x12 hanging leg raises
70 chin-ups
135 push-ups

20+ mins core, mobility and dynamic stretching stuff

1553 cal/120 carb/50 fat/165 protein/41 fibre

I have been having lots of trouble sleeping lately so I keep getting up early and knocking off my core stuff, chin-ups and a good portion of the push-ups first thing in the morning. Current project at work ends Monday so I can hopefully get all sleep functions back to normal soon.

April 28 – 151.7 lbs

2x12 hanging leg raises
70 chin-ups
135 push-ups

20+ mins mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 5x95, 3x115, 2x5x125, 8x125
Curls – 5x45lbs, 14x62.5lbs, 14x62.5
RDLs – 2x8x45lbs, 8x95, 8x125
DL – 2x5x95lbs, 5x125, 5x165, 5x185

1996 cal/172 carb/64 fat/189 protein/47 fibre

Last bench rep was a struggle. Everything else was mostly okay.

April 29 – 152.5 lbs

2x12 hanging leg raises
70 chin-ups
135 push-ups

20+ mins core, mobility and dynamic stretching stuff

1853 cal/172 carb/64 fat/160 protein/41 fibre

I was up a lot during the night but did manage to sleep in until 6:30am or so this which was a nice change. I did my chins and core work first thing in the morning again once I got up. My left arm was super sore and weak at the beginning, particularly on chins, but seemed to improve a bit as I went. Probably just a minor heart attack or cancer of the arm or something. The frequency stuff volume is starting to take a bit of a toll on my old body I guess. Definitely through the worst of it at work now and coasting to the finish line on this project. Dumped a lot of hours into it but in super good shape for all related deadlines at this point. Finishing up over the weekend and into Monday but just low stress final touches.

Good stuff in here, you're killing it