Wednesday June 27 – 140.8 lbs

10 mins mobility and dynamic stretching stuff
OHP – 5x10x47.5
Fat Grip Pullups – 5x7xbw

1771 cal/154 carb/71 fat/140 protein/36 fibre

Finished up the BBB portion of my bench workout in the morning.

Wednesday is the day that my six year old started his log too.



Apparently he did 13 pullups and chinups, 15 jumping jacks, 110 pushups and 13 squats. Spinach, strawberry, blueberry and walnut salad made the pictorial cut. Workout notation most definitely not H&F approved.

Floppy jr. bro starting off strong. I thought that was a donut at first, but I like his interpretation of a Waldorf salad.

lol, totally looks like a donut. He will pass me soon enough but I think his log is slightly exaggerated. No way did he eat 16 pieces of lettuce.

Better to overestimate than underestimate!

Heh, true that!

Thursday June 28 – 141.0 lbs

5/3/1 C8W3D2, 3/5/1 BBB – DL TM 235

AM:
10 mins mobility and dynamic stretching stuff

RDL – 8x45lbs, 8x95
Block Pulls – 5x95lbs, 5x125, 5x155, 5x165, 5x175, 5x190, 2x5x200
Hanging knee raises – 3x18

PM:
Squats – bwx10, 10x45lbs, 5x10x125
Ab Wheel – 3x15

2113 cal/164 carb/83 fat/180 protein/29 fibre

I finally managed to complete a workout within the same day. I did an extra set of block pulls to ease my guilt about sliding back the training max so low.
I forced myself down to the garage after work before getting into anything else with promises to myself that I would just take my time and rest for ten minutes between sets if I felt like it. Squats felt tough again but I kept rest to just two or three minutes. I only realized when I was starting to log this that I was supposed to be doing 115lbs so at least there is a partial reason for them feeling tougher than expected this time.

Friday June 29 – 141.7 lbs

Walk – 34:05, 1.77 miles, +26lbs

1858 cal/93 carb/71 fat/176 protein/35 fibre

Finally got out for a weighted walk after a couple weeks of not doing so. I didn’t get moving until pretty close to 7am and it was already pretty hot out. We are getting a “heat event” here to celebrate the weekend.

Saturday June 30 – 140.5 lbs

5/3/1 C8W3D3, 3/5/1 BBB – OHP TM 95

10 mins mobility and dynamic stretching stuff
OHP – 10x45lbs, 5x70, 4x75, 3x80, 2x85, 2x90, 5x65
NG Chins – 5x10xbw
Facepulls – 3x15x45lbs
Bench – 10x45lbs, 10x65, 5x10x75
DB Curls – 3x12x25lbs
Calf raises

10 min swim

2644 cal/159 carb/102 fat/227 protein/44 fibre

Slept in until almost 8am which is a rare treat then got up and knocked off a workout. Worked around the yard for a couple hours after that and then spent a good chunk of the afternoon lazing in and around the pool. My back is sore from something on that list or sleeping funny. Was up super late last night and added a good pile of cals to the mix chowing down on steak and trail mix at 2 or 3am.

Sunday July 1 – 141.0 lbs

10 min swim

2069 cal/154 carb/96 fat/167 protein/36 fibre

June 25 – July 1 Daily Averages: 140.9 lbs/15.8% bf/2089 cal/156 carb/88 fat/170 protein /7:03 sleep

Low back pain and laziness kept me away from doing much of anything.

My brother was over the other day and messing around with a drone. Got a shot of our backyard from quite a ways above:

Monday July 2 – 141.5 lbs

5/3/1 C8W4D1, 3/5/1 BBB – Squat TM 225-

20 mins core, mobility and dynamic stretching stuff
Squats – bwx10, 10x45lbs, 5x95, 5x125, 3x1555x170, 4x180, 3x185, 2x190, 1x195
Ab Wheel – 4x15

15 min swim

2297 cal/161 carb/107 fat/200 protein/43 fibre

Low back pain prompted me to get back at doing my core work after a six week or so break. Last three sets were supposed to be 190, 205, 215 but I scaled back to 185, 190, 195. Low back was hurting during set up and immediately after unracking but I didn’t notice any pain during the squats. Back didn’t feel fantastic afterwards but it doesn’t feel like anything serious at all either. Never circled back to bbb block pulls.

Tuesday July 3 – 141.7 lbs

AM:
Walk – 36:05, 1.88 miles, +26lbs

PM:
15 mins core, mobility and dynamic stretching stuff
RDL – 8x45lbs, 8x95
Block Pulls – 5x95lbs, 5x10x125

1751 cal/121 carb/82 fat/166 protein/51 fibre

I got out for a short walk in the morning and finished up the bbb portion of Monday's workout after work.

I never would have considered having steak and trail mix as a meal. Well possibly at 3am it would make sense!

It is a bit of an odd combo I suppose. I had leftover steak and was still hungry. I was trying to avoid pure junk but needed something else and the prep time on the trail mix was pretty low and thus appealing. It did the trick and kept me out of the cookies.

Wednesday July 4 – 141.7 lbs
5/3/1 C8W4D2, 3/5/1 BBB – Bench TM 135

20 mins core, mobility and dynamic stretching stuff
Bench – 10x45lbs, 10x65, 3x85, 5x100, 4x110, 3x115, 2x120, 2x130, 5x105
KB Rows – 5x12x20kg
DB Hammer Curls – 3x13x25lbs
OHP – 5x10x47.5
Fat Grip Pullups – 5x7xbw

1886 cal/156 carb/80 fat/155 protein/43 fibre

Oh don't worry I am all about weird combos because I hate waste lol. Not much protein in cookies either

I'm all for odd combos as well and I like mixing foods together. I did eat the steak and the trail mix separately however.

Friday July 6 - 2629 cal/160 carb/164 fat/147 protein/31 fibre
Saturday July 7 - 2493 cal/241 carb/112 fat/143 protein/34 fibre
Sunday July 8 - 2244 cal/174 carb/96 fat/190 protein/38 fibre

Tons of guesswork, so +/- a lot of cals. Pounded a lot of cheese and salami. We drove to Toronto on Friday and made a bit of a long weekend of it. We hit a ballgame on Friday night, the Aquarium and some other stuff on Saturday and the Ontario Science Center on our way out on Sunday. Activity levels have been very low other than some walking.

Looks like I skipped Thursday.

Thursday July 5 – 140.5 lbs

5/3/1 C8W4D4, 3/5/1 BBB – DL TM 235

20 mins core mobility and dynamic stretching stuff
RDL – 8x45lbs, 8x95
Block Pulls – 5x95lbs, 5x125, 3x155, 5x175, 4x190, 3x200, 2x210, 2x225

1622 cal/107 carb/60 fat/189 protein/39 fibre

July 2 – July 8 Daily Averages: 141.4 lbs/16.1% bf/2132 cal/160 carb/100 fat/170 protein /6:58 sleep

I never did get around to finishing up with the bbb squats after this workout. I only have one week until I am going to be away for a bit again so I will just do some random crap in the meantime. When I plotted things out earlier in the year I had enough time to get another full 5/3/1 cycle done ahead of this trip but that plan didn’t factor in blowing off a couple extra weeks after my vacation. I really need to get my butt out hiking also as my brother and I are supposed to go knock off four high peaks in the Adirondacks in early August. Fortunately the high peaks aren’t all that high but I am afraid that I am going to get destroyed anyway. Lower back is quite sore following a lot of driving over the weekend on top of whatever had been bugging it previously.

Monday July 9 – 141.5 lbs

Tired, lazy, sore lower back
/whine

1681 cal/146 carb/56 fat/169 protein/36 fibre

Tuesday July 10 – xxx lbs

Tired, sore lower back but ever so slightly less lazy than Monday

AM:
Walk – 33:28, 1.73 miles, +25lbs

1687 cal/141 carb/59 fat/165 protein/41 fibre

Hey Floppy Are you on break due to back pain or has pool gallivanting with the kids taken over your exercise regime?

Hey Rexx, I am on lazy break I guess. I got sidetracked while scrambling at work and home to get ready to head out to San Francisco for a conference and then added some vacation to the back end of the trip. Stayed active with lots of hill walking there but stuffed my face pretty good.

Upon return last week I have had company at my house and have just been enjoying NOT tracking cals and NOT working out. Just excuses. Too much time sitting on my butt playing video games with the kids lately but I am going to go climb a few tiny mountains this weekend. I will lift baby weights and record baby cals again one day I imagine. Alive and well at any rate!

Ah ok, glad you're not dead! Understand taking a bit of a break, sometimes calorie counting is the worst blah lol. Pleased you will be back at some point because I really enjoy your log and the humorous way you present little snippets of your life

Wednesday September 26
RDL – 8x45lbs, 8x95
Block Pulls – 5x95lbs, 3x125, 6x155, 8x135
OHP – 3x10x45lbs
Calf raises – 3x20xbw
13:45 run, 1.3 miles

Thursday September 27
5:00 rower
Bench – 5x45lbs, 4x75, 3x95, 4x115, 6x105, 8x95
KB Rows – 2x8x20kg, 11x16
DB Curls – 10x25lbs, 12x20

Friday September 28
14:26 run, 1.6miles

Saturday September 29
5:00 rower
Squat – 10xbw, 10x45, 5x95, 3x125, 7x145, 9x130, 0x115
NG Chins – 8, 7, 6
CG Bench – 10x45lbs, 5x75, 8x95, 6x95


Oct 1 – Oct 7 Daily Averages: 145.2 lbs/17.5% bf/1993 cal/174 carb/83 fat/157 protein /7:47 sleep

Monday October 1
15:44 run, 1.75 miles

Tuesday October 2
5:00 rower
RDL – 8x45lbs, 8x95
Block Pulls – 5x95lbs, 4x125, 2x145, 7x160, 9x145
KB Rows – 8x24kg, 10x20, 14x16
Calf raises – 3x15x45lbs

Wednesday October 3
17:43 run, 2.0 miles

Thursday October 4
5:00 rower
Bench – 10x45lbs, 5x65, 3x85, 7x105, 9x100, 8x95
OHP – 5x45lbs, 8x50, 10x47.5, 11x45
DB Hammer Curls – 2x12x25lbs

Saturday October 6
Squat – 10xbw, 10x45, 5x75, 4x95, 3x125, 8x145, 10x130, 12x115
NG Chins – 9, 8, 7
CG Bench – 10x45lbs, 5x75, 8x95, 6x95

Sunday October 7
20:45 run, 2.31 miles


Oct 8 – Oct 14 Daily Averages: 144.4 lbs/17.2% bf/1669 cal/156 carb/70 fat/128 protein /7:25 sleep

Monday October 8
26:00 run, 2.5 miles
+ screwed up knee because heaven forbid an old would go for little runs two days in a row

Wednesday October 10
RDL – 8x45lbs, 8x95
Block Pulls – 5x95lbs, 4x125, 3x145, 6x175, 8x160
DB/KB Rows – 8x16kg, 6x60lbs, 8x24kg, 10x20kg
Calf raises – 3x20x65lbs

Thursday October 11
31:44 walk, 1.89 miles

Friday October 12
5:00 rower
Bench – 10x45lbs, 5x65, 3x85, 8x105, 10x100, 9x95
OHP – 5x45lbs, 8x52.5, 10x50, 10x47.5
DB Curls – 14x25lbs, 12x25

Saturday October 13
40:58 walk, 2.x miles

Sunday October 14
Squat – 10xbw, 10x45lbs, 5x75, 4x95, 3x125, 8x155, 10x140, 12x125
NG Chins – 10, 8, 5
CG Bench – 10x45lbs, 5x75, 6x100, 8x95


Oct 15 – Oct 21 Daily Averages: 144.3 lbs/17.2% bf/1707 cal/129 carb/76 fat/157 protein /8:00 sleep

Monday October 15
41:31 walk, 2.2 miles

Tuesday October 16
RDL – 8x45lbs, 8x95
Block Pulls – 5x95lbs, 4x125, 3x155, 6x185, 8x165
DB/KB Rows – 8x16kg, 7x60lbs, 10x24kg, 12x20kg
Calf raises – 3x20x85lbs

Wednesday October 17
35:07 walk/run/walk, 2.52 miles

Thursday October 18
5:00 rower
Bench – 10x45lbs, 5x75, 3x95, 8x110, 8x105, 9x100
OHP – 5x45lbs, 8x55, 10x52.5, 11x50
DB Hammer Curls – 2x14x25lbs

Friday October 19
13:12 run, 1.51 miles

Sunday October 21
5:00 rower
Squat – 10xbw, 10x45lbs, 5x75, 4x105, 3x135, 8x160, 10x145, 12x130
NG Chins – 10, 9, 7
CG Bench – 10x45lbs, 5x75, 8x100, 8x95
32:33 run, 1.83 miles


Oct 22 – Oct 28 Daily Averages: 144.5 lbs/17.0% bf/1726 cal/115 carb/76 fat/157 protein /7:32 sleep

Monday October 22
17:30 run, 1.75 miles

Tuesday October 23
RDL – 8x45lbs, 8x95
Block Pulls – 5x95lbs, 5x125, 4x145, 3x165, 6x195, 8x175
DB/KB Rows – 8x16kg, 8x60lbs, 11x24kg, 13x20kg
Calf raises – 3x20x95lbs

Wednesday October 24
5:00 rower
Bench – 10x45lbs, 5x75, 3x95, 6x115, 8x110, 8x105
OHP – 5x45lbs, 8x57.5, 9x55, 10x52.5
DB Curls – 15x25lbs, 14x25
46:00 walk, 2.44miles

Thursday October 25
38:25 walk, 2.03 miles

Saturday October 27
5:00 rower
Squat – 10xbw, 10x45lbs, 5x75, 4x105, 3x125, 2x145, 8x165, 10x150, 12x135
NG Chins – 10, 9, 8
CG Bench – 10x45lbs, 5x65, 4x85, 8x100, 8x95


Oct 29 – Nov 4 Daily Averages: 143.2 lbs/16.8% bf/1739 cal/132 carb/70 fat/160 protein /7:39 sleep

Monday October 29
27:30 walk, 1.48 miles

Tuesday October 30
5:00 rower
RDL – 8x45lbs, 8x95
Block Pulls – 5x95lbs, 5x125, 4x155, 3x185, 6x205, 8x185
DB/KB Rows – 8x16kg, 9x60lbs, 11x24kg, 13x20kg
Calf raises – 3x20x115lbs

Wednesday October 31
43:08 walk, 2.41 miles

Thursday November 1
5:00 rower
Bench – 10x45lbs, 5x75, 3x95, 6x115, 8x110, 8x105
OHP – 5x45lbs, 8x60, 9x57.5, 10x55
DB Hammer Curls – 2x15x25lbs

Friday November 2
31:18 walk, 1.76 miles

Sunday November 4
5:00 rower
Squat – 10xbw, 10x45lbs, 5x75, 5x95, 4x125, 3x155, 8x170, 10x155, 12x140
NG Chins – 10, 10, 7
CG Bench – 10x45lbs, 5x65, 3x85, 9x100, 9x95


Nov 5 – Nov 11 Daily Averages: 143.4 lbs/16.7% bf/1756 cal/145 carb/74 fat/151 protein /7:29 sleep

Monday November 5
27:43 walk, 1.78 miles

Tuesday November 6
5:00 rower
RDL – 8x45lbs, 8x95
Block Pulls – 5x95lbs, 5x125, 4x155, 3x185, 6x210, 8x190
DB/KB Rows – 8x16kg, 9x60lbs, 12x24kg, 14x20kg
Calf raises – 3x20x125lbs
27:22 walk, 1.69 miles

Wednesday November 7
28:27 walk, 1.88 miles

Thursday November 8
5:00 rower
Bench – 10x45lbs, 5x75, 3x95, 6x115, 8x110, 9x105
OHP – 5x45lbs, 8x62.5, 9x60, 10x57.5
DB Curls – 2x15x25lbs

Friday November 9
29:08 walk, 1.77 miles

Saturday November 10
5:00 rower
Squat – 10xbw, 10x45lbs, 5x75, 5x95, 4x125, 3x155, 8x175, 10x160, 12x145
NG Chins – 10, 9, 8
CG Bench – 10x45lbs, 5x65, 3x85, 9x100, 9x95
37:00 walk, 2.19 miles

Sunday November 11
20:16 walk, 1.09 miles
30:17 walk, 1.61 miles

Nov 12 – Nov 18 Daily Averages: 143.4 lbs/16.8% bf/1864 cal/148 carb/81 fat/158 protein /7:13 sleep

Monday November 12
40:52 walk, 2.45 miles

Tuesday November 13
5:00 rower
RDL – 8x45lbs, 8x95
Block Pulls – 5x95lbs, 5x135, 4x165, 3x195, 6x215, 8x195
DB/KB Rows – 8x16kg, 5x70lbs, 9x60lbs, 13x24kg
Calf raises – 3x22x125lbs

Wednesday November 14
43:08 walk, 2.41 miles

Thursday November 15
Bench – 10x45lbs, 5x65, 3x85, 9x105, 10x100, 11x95
OHP – 7x45lbs, 7x65, 8x62.5, 8x60
DB Hammer Curls – 2x6x35lbs, 15x25

Friday November 16
39:16 walk, 1.99 miles

Saturday November 17
39:35 walk, 2.06 miles

Sunday November 18
5:00 rower
Squat – 10xbw, 10x45lbs, 5x75, 5x95, 4x125, 3x155, 8x180, 10x165, 12x150
NG Chins – 10, 9, 7
CG Bench – 10x45lbs, 5x65, 3x85, 9x100, 9x95


Nov 19 – Nov 25 Daily Averages: 143.5 lbs/16.7% bf/1794 cal/142 carb/67 fat/169 protein /7:13 sleep

Monday November 19
38:05 walk, 1.98 miles

Tuesday November 20
5:00 rower
RDL – 8x45lbs, 8x95
Block Pulls – 5x95lbs, 5x135, 4x165, 3x195, 6x220, 8x200
DB/KB Rows – 8x16kg, 6x70lbs, 10x60lbs, 13x24kg
Calf raises – 3x20x135lbs
51:58 walk, 2.69 miles

Wednesday November 21
48:25 walk, 2.51 miles

Thursday November 22
5:00 rower
Bench – 10x45lbs, 5x65, 3x85, 8x110, 10x105, 10x100
OHP – 7x45lbs, 7x65, 9x62.5, 9x60
DB Curls – 2x6x35lbs, 15x25

Friday November 23
33:59 walk, 1.95 miles

Sunday November 24
5:00 rower
Squat – 10xbw, 10x45lbs, 5x75, 5x95, 5x125, 3x155, 2x185, 2x195, 2x205, 10x170, 12x155
NG Chins – 10, 9, 8
CG Bench – 10x45lbs, 5x65, 3x85, 10x95, 9x95

Nov 26 – Dec 2 Daily Averages: 141.9 lbs/16.6% bf/1746 cal/131 carb/71 fat/162 protein /7:06 sleep

Monday November 26
32:19 walk, 1.69 miles

Tuesday November 27
5:00 rower
RDL – 8x45lbs, 8x95
Block Pulls – 5x95lbs, 5x135, 4x165, 3x195, 5x225, 8x205
DB/KB Rows – 8x16kg, 6x70lbs, 10x60lbs, 13x24kg
Calf raises – 3x20x140lbs

Wednesday November 28
48:23 walk, 2.58 miles

Thursday November 29
5:00 rower
Bench – 10x45lbs, 5x75, 3x95, 6x115, 8x110, 9x105
OHP – 7x45lbs, 3x55, 8x65, 9x62.5, 9x60
DB Hammer Curls – 2x7x35lbs, 15x25
Step-ups
42:14 walk, 2.33 miles

Friday November 30
29:29 walk, 1.58 miles

Sunday December 2
5:00 rower
Squat – 10xbw, 10x45lbs, 5x75, 5x95, 5x125, 3x155, 8x185, 10x170, 12x155
NG Chins – 10, 9, 8
CG Bench – 10x45lbs, 5x65, 3x85, 10x95, 9x95

Wowwwwww blast from the past. I assumed we lost him to his patio/pool area.

Dec 3 – Dec 9 Daily Averages: 142.0 lbs/16.4% bf/1755 cal/144 carb/68 fat/160 protein /7:01 sleep

Monday December 3
36:20 walk, 1.91 miles
Step-ups

Tuesday December 4
5:00 rower
RDL – 8x45lbs, 8x95
Block Pulls – 5x95lbs, 5x135, 4x165, 3x195, 5x225, 8x205
DB/KB Rows – 8x16kg, 7x70lbs, 10x60lbs, 13x24kg
Calf raises – 3x20x145lbs
20:00 walk, 1.1 miles

Wednesday December 5
37:36 walk, 1.96 miles

Thursday December 6
5:00 rower
Bench – 10x45lbs, 5x75, 3x95, 8x115, 10x110, 11x105
OHP – 7x45lbs, 3x55, 8x67.5, 8x65, 9x62.5
DB Curls – 2x7x35lbs, 15x25
Step-ups

Friday December 7
35:52 walk, 1.98 miles

Sunday December 9
5:00 rower
Squat – 10xbw, 10x45lbs, 2x5x95, 4x135, 3x165, 8x185, 10x170, 3x5x165
NG Chins – 10, 9, 8
DB French Press – 12x15lbs, 12x20