A machine nonetheless!

I feel like it shouldn't count.

Tuesday February 19 – 137.9 lbs

15 mins mobility and dynamic stretching stuff
5:00 rower
Front Squat – 10xbw, 2x10x45lbs, 4x10x65
NG Chins – 10, 10, 10
SL Step Ups (18” bench) – 15x25lbs, 2x15x20
French Press – 2x15x20lbs
Knee Raises – 2x15

2053 cal/141 carb/74 fat/217 protein/34 fibre

Back still feeling pretty sore so I did a lot more rolling and stretching than normal which still didn’t amount to much. Stayed away from back squats but was reminded that I have no clue how to front squat. It was more of an awkward bar on chest and throat neck torture exercise than a squat. I will revisit this move sometime in 2020 for a 20 or 30 minute period.

Wednesday February 20 – 137.0 lbs

Walk – 40:07, 2.4 miles, +20lbs

1655 cal/109 carb/72 fat/156 protein/27 fibre

Wide awake and brain was firing at 2am, gave up on getting back to sleep just before 3am and went for a walk. Did manage to get back to sleep for a little bit afterwards. Looks like I can cover ground 4 or 5 minutes quicker when I am not carrying and sipping a coffee.

Thursday February 21 – 136.8 lbs

10 min mobility and dynamic stretching stuff
5:00 rower
RDL – 8x45lbs, 8x95
DL – 10x95lbs, 6x125, 4x10x145
DB Rows – 6x70lbs, 10x60, 12x53
Calf Raise – 15x45lbs, 10x115, 3x20x165
Glute Bridges – 3x15x44lbs
Planks – 3 x 45secs

1917 cal/178 carb/66 fat/175 protein/39 fibre

Pulled baby weights from the floor and did some other stuff.

Friday February 22 – 137.2 lbs

Walk – 41:48, 2.34 miles, +20lbs

1817 cal/152 carb/68 fat/128 protein/18 fibre

Morning walk and some birthday cake cals.

Happy birthday to you or whoevers birthday it is

Thanks Rexx, my youngest just turned 7. I get to run around and shoot a bunch of 7 year olds in a glow in the dark nerf gun party tomorrow. Last time I got owned by 9 year olds. The 2 year difference might give me an edge this time.

Yeah, I can see the height/reach advantage from the 9 year olds being problematic.

Those damned 9 year olds are tough competition.

Saturday February 23 – 137.2 lbs

5:00 rower

Bench – 10x45lbs, 5x75, 3x105, 6x120, 6x115, 11x105
Pull-ups – 3x7

OHP – 6x45lbs, 3x55, 6x65, 2x7x55
DB HC – 10x30lbs, 9x30lbs, 12x25lbs

Facepulls – 3x15x35lbs
Incline DB press – 3x10x25lbs

90 min massage finisher

2229 cal/165 carb/97 fat/178 protein/24 fibre

Everything felt heavy. Trying to focus on packing my ribs/bracing my core and not leaning back and compressing the hell out of my lower back on OHP but I definitely cheat on the later reps even despite the low weight.

Sunday February 24 – 137.2 lbs

Walk – 42:29, 2.37 miles, +20lbs

1992 cal/213 carb/71 fat/136 protein/41 fibre

Feb 18 – Feb 24 Daily Averages: 137.4 lbs/14.4% bf/1898 cal/154 carb/73 fat/162 protein /6:23 sleep

Getting leaner. I am within 20lbs of seeing abs. /machinist.jpg

Monday February 25 – 138.1 lbs

Walk – 46:21, 2.37 miles, +20lbs

1668 cal/86 carb/64 fat/167 protein/31 fibre

Freezing rain on Sunday has turned everything into a skating rink again.

Will we get below 130?

I think you have the better shot. I am going to chip away until May and probably stop there. I like taking two or three weeks to drop a pound so I expect to pull up short of both 130 and abs.

Tuesday February 26 – 136.8 lbs

5:00 rower
RDL – 8x45lbs, 8x95
DL – 10x95lbs, 6x125, 4x10x145
Pull-ups – 3x7
DB Rows – 5x70lbs, 10x60, 12x53
Calf Raise – 15x45lbs, 10x115, 3x20x165

1940 cal/115 carb/117 fat/160 protein/33 fibre

Lower right back is still giving me trouble.

Wednesday February 27 – 136.7 lbs

Walk – 44:31, 2.34 miles, +20lbs

1688 cal/132 carb/75 fat/134 protein/19 fibre

Another stroll across the ice fields.

Thursday February 28 – 135.8 lbs

5:00 rower
Front Squat – 10xbw, 2x10x45lbs, 2x10x65, 2x10x75
NG Chins – 10, 10, 10
DB Bulgarian Split Squats – 2x10x20lbs
French Press – 2x15x20lbs

2257 cal/156 carb/67 fat/205 protein/17 fibre

Front squats were humbling again. Bulgarian split squats were downright humiliating.

If you're not good at front squats, it seems inadvisable to program them for sets of 10.

Super light weight makes me feel like I should be doing sets of 20.

Friday March 1 – 136.7 lbs

Walk – 44:31, 2.34 miles, +20lbs

1688 cal/132 carb/75 fat/134 protein/19 fibre

Saturday March 2 – 136.4 lbs

Rest

2303 cal/160 carb/119 fat/177 protein/37 fibre

Sunday March 3 – 137.2 lbs

Rest

2162 cal/158 carb/82 fat/216 protein/30 fibre

Feb 25 – Mar 3 Daily Averages: 136.9 lbs/14.2% bf/1916 cal/128 carb/83 fat/170 protein /7:07 sleep

Monday March 4 – 136.4 lbs

5:00 rower
Bench – 10x45lbs, 5x75, 3x105, 6x120, 6x115, 10x105
OHP – 6x45lbs, 3x55, 6x60, 6x55, 8x50
DB Curls – 2x15x25lbs

1807 cal/162 carb/56 fat/179 protein/34 fibre

Tuesday March 5 – 137.9 lbs

5:00 rower
RDL – 8x45lbs, 8x95
DL – 10x95lbs, 6x125, 4x10x145
Pull-ups – 3x7
DB Rows – 9x16kg, 10x60lbs, 9x60, 8x60
Calf Raise – 15x45lbs, 10x115, 3x20x165

1929 cal/148 carb/87 fat/163 protein/35 fibre

Wednesday March 6 – 138.4 lbs

Walk – 44:13, 2.37 miles, +20lbs

2048 cal/174 carb/90 fat/162 protein/41 fibre

Thursday March 7 – 137.8 lbs

5:00 rower
Bench – 10x45lbs, 5x75, 3x105, 6x120, 6x115, 10x105
OHP – 6x45lbs, 3x55, 6x60, 7x55, 10x50
DB Hammer Curls – 2x9x30lbs, 15x25

2048 cal/174 carb/90 fat/162 protein/41 fibre

I have been battling a cold. Should probably just take it easy but have been chipping away with light stuff.

Not dead yet. Had some work travel in there. Was sick for a bit. Wrenched my back by merely sleeping. Lazy. The whole combo adds up to no exercise in a while. My back is the worst of it at this point but I think I have rounded the corner on the illness side of things hopefully.

Mar 4 – Mar 10 Daily Averages: 137.3 lbs/14.0% bf/1939 cal/142 carb/80 fat/170 protein /6:59 sleep

Mar 11 – Mar 17 Daily Averages: 137.8 lbs/14.6% bf/1888 cal/156 carb/79 fat/159 protein /7:07 sleep

Likely missing a number of cals the last couple weeks which the increasing weight would seem to support.

Glad to hear you're not dead

Thanks Rexx

Wednesday April 3 – 137ish lbs

5:00 rower
Box Squats – 10xbw, 10x45lbs, 10x95, 10x125, 8x125
Knee Raises – 3x12
Step Ups – 3x20
RDL – 8x45lbs, 3x8x95lbs
Glute Bridges – 3x10x44lbs
Planks – 3x30secs

90 minute massage

1500 cal/133 carb/48 fat/153 protein/32 fibre

I resolved to get off my arse again and try to do something/anything each day in April. I settled for throwing the backpack on and going for walks the first couple days and did some light lifting yesterday. Lower back is still giving me problems, especially on squats. Everything from lower-back down hurts pretty good today.

Thursday April 4 – 137ish lbs

Walk – 35:35, 1.85 miles, +20lbs

1908 cal/109 carb/81 fat/210 protein/39 fibre