Monday January 15 – 143.3 lbs

Rest day

1880 cal/103 carb/93 fat/183 protein/35 fibre

Tuesday January 16 – 142.1 lbs
5/3/1 C4W1D1, High Volume 3/5/1 BBB – OHP TM 100

25 mins core, mobility and dynamic stretching stuff

OHP – 10x45lbs, 3x60, 3x70, 3x75, 3x80, 3x85, 4x90, 3x5x70
Facepulls – 3x15x30lbs
NG Chins – 4x8xbw

Bench – 10x45lbs, 5x55, 5x10x72.5
DB Curls – 3x12x25lbs

2186 cal/190 carb/78 fat/206 protein/39 fibre

Belted up for the last couple sets which seemed to help a decent amount.

Wednesday January 17 – 144.2 lbs, 1775 cal/139 carb/65 fat/175 protein/37 fibre
Thursday January 18 – 142.2 lbs, 1514 cal/83 carb/59 fat/152 protein/35 fibre
Friday January 19 – 142.3 lbs, 1529 cal/87 carb/84 fat/124 protein/35 fibre
Saturday January 20 – 141.7 lbs, 1416 cal/104 carb/58 fat/140 protein/36 fibre
Sunday January 21 – 140.7 lbs, 1456 cal/121 carb/52 fat/146 protein/39 fibre
Monday January 22 – 141.2 lbs, 1360 cal/90 carb/48 fat/156 protein/36 fibre

Jan 15 – Jan 21 Daily Averages: 142.4 lbs/16.4% bf/1679 cal/118 carb/70 fat/161 protein/9:07 sleep

Got smacked in the face with full blown aids and spent the better part of 6 days in a row in bed. Total case of mopey man flu. I did have a couple work meetings I couldn't find a reasonable way around so dusted myself off briefly a couple times. I was back in the office today but still feel like a wreck and will not be attempting to workout again just yet. For the amount of time I spent in bed I thought my sleep hours would be more impressive.

:/ Hope you feel better soon.

Thanks MLY, I think I am headed in the right direction.

Tuesday January 23 – 140.0 lbs, 1646 cal/152 carb/53 fat/160 protein/42 fibre

I have a session with my trainer coach dude Thursday night so I'll dip my toes back in then at the latest. Had planned to switch to four week cycles working out three days a week a little later in the winter but may do that sooner than intended to help deal with ski day commitments with the kids and general fatigue.

Wednesday January 24 – 140.3 lbs

1678 cal/118 carb/77 fat/150 protein/40 fibre

Still feeling pretty run down and my appetite hasn’t returned yet. I have a 1 hour session with the trainer tonight so I will get a little work in and see how that goes.

Thursday January 25 – 139.7 lbs

10 mins mobility and dynamic stretching stuff

With Coach Trainer Dude:
Bench – 10x45lbs, 10x55, 10x65, 5x10x85
Box Squats – 10x45lbs, 2x10x85, 5x10x135

2107 cal/182 carb/101 fat/150 protein/50 fibre

Did the squats with a much more narrow than usual stance and felt just as stable but quite a bit weaker. Energy level is very lacking still and I was pretty shot after pretty minimal work. Got a calorie boost today thanks to bacon caramel cheesecake at lunch.

Friday January 26 – 139.3 lbs

2275 cal/105 carb/122 fat/209 protein/32 fibre

Saturday January 27 – 140.7 lbs

40:35 walk, 1.95 miles, +25lbs

OHP – 10x45lbs, 8x55, 5x6x65
Facepulls – 3x15x35lbs

2144 cal/129 carb/88 fat/222 protein/43 fibre

I got yesterday’s calories up with a couple steaks at lunch and supper and a big chunk of tiramisu at lunch. Both Friday and Sataurday I have been hobbling around with super doms in my legs from Thursday night’s squats. I got out for a walk today and did a super minimal light workout afterwards. I am starting to feel human again.

Sunday January 28 – 139.6 lbs

1:05:37 walk, 2.95 miles, +25lbs

15 mins core, mobility and dynamic stretching stuff

RDL – 2x8x45lbs, 8x95
Block pulls – 5x95lbs, 5x125, 5x165, 5x175, 5x185, 5x195
Hanging Knee Raises – 3x15

1885 cal/184 carb/54 fat/187 protein/42 fibre

Jan 22 – Jan 28 Daily Averages: 140.1 lbs/15.4% bf/1871 cal/137 carb/78 fat/176 protein/7:45 sleep

Another icy walk and another mini workout.

Monday January 29 – 141.5 lbs

Rest day
90min massage

1867 cal/123 carb/76 fat/198 protein/40 fibre

I replanned all my workouts for the next few months. I am going to stick a lot closer to the volume prescribed in 5/3/1 until May at least and plan to only workout 3 days a week for the next while which will turn my cycles into 4 weeks instead of 3. I plan to do a cycle of 5’s Progression with BBB then a cycle of 5/3/1 with PR sets and some sort of First Set Last with BBB for the next cycle followed by a cycle of 5/3/1 with Jokers, PRs and FSL with SST for the last cycle and then rinse and repeat. I head to Vegas and the Grand Canyon in May and hope to not need any deload or reset until then but I will have to play that by ear. I am going to reset all my TM’s down except for Bench as I had just started on it again. So something like 90 for OHP, 225 for Squat, 235 for DL (block pulls) and 130 for bench. When I have time and am feeling good I may try to sneak in some extra sets along the way. As far as time goes that tends to be a lot easier to do for upper body stuff as the lower body workouts tend to take way too long already.

Tuesday January 30 – 141.5 lbs

Rest day

1922 cal/183 carb/61 fat/166 protein/33 fibre

Turns out that I like planning workouts much more than actually doing them. Maybe I’ll get back at it tonight.

Wednesday January 31 – 141.0 lbs
5/3/1 C4W1D1, 3/5/1 5’s Progression BBB – OHP TM 90

25 mins core, mobility and dynamic stretching stuff

OHP – 10x45lbs, 5x55, 5x65, 5x70, 5x75, 5x80, 8x65
NG Chins – 4x8xbw
Facepulls – 3x15x35lbs

Bench – 10x45lbs, 5x55, 5x10x72.5
DB Curls – 3x10x25lbs

2162 cal/178 carb/87 fat/190 protein/36 fibre

Everything felt pretty difficult. Maybe bench wasn’t so bad. Workout was powered by maple crème cookies.

Glad to see you're back at it, man. That illness sounds like it sucked.

Thanks man. As far as I can tell it was just a standard run of the mill flu but I haven't been knocked on my butt like that in a long long time thankfully. Some sort of bug keeps looping through our house. Both kids have been sick two or three times this month.

Glad you're feeling better!

Thanks rAv!

Thursday February 1 – 142.0 lbs
5/3/1 C4W1D2, 3/5/1 5’s Progression BBB – Squat TM 225

25 mins core, mobility and dynamic stretching stuff

Squats – bwx10, 2x10x45lbs, 5x95, 5x135, 5x160, 5x180, 5x190, 3x205, 1x205, 8x165

RDL – 2x8x45lbs, 8x95
Block Pulls – 5x95lbs, 5x10x120
Hanging Knee Raises – 5x13

2199 cal/201 carb/76 fat/205 protein/49 fibre

I thought I was being pretty conservative when I reset my TM’s but I underestimated my tendency to be a pussy. Either I am nowhere near back to 100% or I lost a lot of strength while sick. Probably both. I missed my last set by a couple reps and tried to knock out another set of 3 afterwards and missed that by a couple reps too. I almost quit the block pulls after every set but eventually got through them. I will keep going with the TM’s as set and see how quickly things come back.

Friday February 2 – 142.2 lbs

Rest day

1838 cal/123 carb/74 fat/183 protein/38 fibre

Regular level of muscle soreness in hams after doing 5x10xlightweight pulls on Thursday night after the squats. Kind of nice not to have the debilitating cannot walk up or down stairs level of doms from squats of the week before.

Saturday February 3 – xxx lbs

Ski day – couple hours downhill skiing

2196 cal/206 carb/78 fat/187 protein/41 fibre

I hadn’t been on skis in over 10 years but managed to not break any bones my first time out again. If anything I felt quite a bit more comfortable than I expected to, but probably still looked like a noob. Got a couple runs in with my oldest after the kids lessons and he was completely baffled that his Dad knew how to ski. I stuck to pretty easy runs and won’t be rushing to hit any double black diamonds anytime soon.

When I was squatting Thursday night I inadvertently cinched my belt to the tightest hole for the first time ever. I almost needed a fire rescue team to cut me out of the belt afterwards. I had to check my waist measurements to see if I had dropped some real estate but I am still hovering around 32” which is about a ½ inch up from my lowest ever and I was never able to get the belt cinched that tight at 31.5”. Wow, cool story.

Sunday February 4 – 143.2 lbs
5/3/1 C4W1D3, 3/5/1 5’s Progression BBB – Bench TM 130

25 mins core, mobility and dynamic stretching stuff

Bench – 10x45lbs, 5x65, 5x90, 5x105, 5x110, 5x115, 12x95
KB Rows – 4x10x16kg

OHP – 5x10x47.5lbs
DB Hammer Curls – 3x10x25lbs
Fat Grip Pullups – 3x6

1949 cal/115 carb/70 fat/226 protein/33 fibre

Jan 29 – Feb 4 Daily Averages: 141.9 lbs/15.7% bf/2019 cal/161 carb/75 fat/194 protein /6:53 sleep

Another workout that was harder than I thought it should be even though reality suggests that it was exactly as hard as it was. Or something. I spent half the day trying to decide whether to bench or dead lift and left things so late I felt like I had no choice but to bench.

Updated noods, Feb 4 at somewhere a bit north of 143lbs. I see subtle positive changes in the mirror but I don't see them in the pics. Really no noticeable change since the last round. Will wait six months for the next batch.

Front:


Side:


Closer Front:


Closer Front with mini “flex”:


Back:

Monday February 5 – xxx lbs

Rest day

1935 cal/134 carb/77 fat/196 protein/38 fibre

Tuesday February 6 – 140.2 lbs

Rest day

1931 cal/166 carb/64 fat/182 protein/37 fibre

Wednesday February 7 – 140.4 lbs
5/3/1 C4W2D1, 3/5/1 5’s Progression BBB – DL TM 235

25 mins core, mobility and dynamic stretching stuff

RDL – 2x8x45lbs, 8x95
Block pulls – 5x95lbs, 5x135, 5x165, 5x190, 5x200, 5x210
Squats – 10xbw, 2x10x45lbs, 5x95, 5x10x115
Planks – 5 x 60secs

2061 cal/183 carb/78 fat/165 protein/38 fibre

words.

Looking good, man!

How are the block pulls feeling these days?

Thanks Monte.
All lifts are feeling heavy and rough still and the pulls fell into that category as well. The pulls moved okay but just felt heavy and I could feel a couple niggles here and there. The next four workouts are a little lighter than the last four so I'm hoping that my body will bounce back soon.