pics of the dogs or it didn’t happen

Lol Steelers amirite?



Weekend update



Saturday



DL



1x6 95

1x6 135

1x5 185

1x4 225

4x3 255



Also did some rows and some SLDL

Walked ~3 miles with dogs.



Sunday



Bench



1x6 95

1x6 135

1x6 185

4x2 225



Also did skullcrushers, curls, and pushups



Then went to the hitting loft for the first time this week and went pretty well. Swinging as hard as you can for 45 min-1 hr really is a pretty good workout.



The launch monitor has been re-calibrated which is good. Feel like these numbers are more in line with reality. Pleased with the results. Average drive after doing SSP protocol was 298 yards. I'm going to do the protocol this week and then move into phase 2 of the protocol. Here is the best drive.






Diet was solid all weekend though I did eat some pizza Sat night..whatever:



Friday-2,00 calories

Saturday-2,350 calories

Sunday-2,000 calories

Monday 1/12/21

Rest Day

Monday-2,050 calories

Tuesday 1/13/21

Cardio Day

45 mins on the bike. Still haven't been feeling great with this lightheadedness (finally doing a tele-appointment tomorrow with doc). So first 30 mins I was just going to ride without killing myself. Then did a 15 min climb as I felt fine after first 30 mins.

Tuesday-2,300 calories

Wednesday 1/13/21

Shoulders/Arms

OH Dumbell Press

1x6 50
1x6 70
4x5 100

Reverse flies
Lateral Raises
Push Ups
Close Grip Bench Press

Wednesday-2,300 calories

Finally going to the Dr and get blood work. Have been continuing to have this annoying light headedness and just want to have it checked out. Will be interesting to see the blood panel given the ~25lb weight loss

Wow 100lb dbs. That's impressive.

Nope 50lbs in each hand. Not sure how to notate that.

Could do a bit more but that’s the heaviest DB I have and have ceiling issues for BB

DB press 4x5 50s


Seems wreaksauce, my boy EV hurls 80s.

Oh ok haha. I think people typically just put the weight of one DB. Like

DB Curls
1x10 35s
1x8 50s

But that doesn't look as impressive

True. You could also list the weight in ounces.

Thursday 1/14/21

Cardio Day

Did 40 mins on the bike. 20 mins was a warm up and 20 mins was a steady climb with 8/10 effort. Confirmed good sweat and HR effort

Thursday-2,200 calories

exactly! This is precisely why I fold my money in half prior to counting it

Saturday 1/16/21

Deadlift

1x6 135
1x6 185
1x5 225
3x4 275
1x1 295

Also did pushups and KB rows.

Then went to the hitting loft and hit...a lot of Drivers. Was pooped after an hour. Best ball carried over 300 which I think is the first time I have had one where I think the #'s are correct. While the swing speed hasn't jumped drastically the ball flight seems more consistent and part of this exercise is just getting comfortable swinging at a higher speed such that I can make better contact at those higher speeds.

Sunday 1/18/21

Did an hour on the Peloton including a 45 min class that was pretty tough but felt good. Definitely a good longer cardio workout at least once a week makes sense.

Rest of day I was pretty lazy just watching football, etc.

Friday-2,50 calories
Saturday-2,100 calories
Sunday-2,275 calories

Monday 1/18/21

After 3 straight days of working out, I took the day off. Had to work a little later anyway so whatever.

Did have blood work done on Friday and then an EKG today. All looked normal of the heart stuff. Awaiting the blood test results. BP was 122/78 which quick google says is normal.

Monday-2,225 calories

I bet Spyu is a wobbly ball kinda guy. I heard he is a fish

Tuesday 1/19/21

Chest Day

Bench

1x6 95
1x6 135
1x5 185
1x4 205
4x2 225

Felt a little weaker on the final lifts than previously. Nothing too major but just didn't feel like I had it.

Also did: DB Curls, Skullcrushers and Push Ups

Making a concerted effort to maintain my protein levels. I looked back over the last 3 weeks or so and although my calories have been fine I haven't been getting those proteins in. So at least the last 3 days that has been my focus.

Tuesday-2,075 calories

Wednesday 1/20/21

Cardio Day

Did 45 mins on the Peloton. 30 min hard ride coupled with a 5 min warm up and 10 min climb ride. The hard ride was brutal but PR'd output. Been trying to finish these rides with sustained effort rather than just cruising into the finish. Felt pretty good.

Also got my blood work back yesterday. All numbers were fine with one exception...HDL (so called good cholesterol) was quite low. Went back 7 years in my blood work and that has been a consistent measure. Not sure what that is about or how to address it. Hopefully, continued weightloss and leanness that will improve. Also going to add a bit more fatty fish and nuts to the diet as that seems to help the HDL...but I suspect weight and genes are more controlling.

So doc is going to put me on a heart monitor next to see if we can figure out this lightheadedness. Nothing came from the tests that she could identify.

Wednesday-2,225 calories

Thursday 1/21/21

Legs

Squat
1x6 135
1x6 185
1x5 225
4x3 255

Also did DB bench step ups and KB SLDL

Pretty good day overall

Thursday 2,200 calories

Saturday 1/23/21

Walked with the pups for ~3 miles but did not work out.

Sunday 1/24/21

Back/Shoulders

DL (Rack Pull)

1x6 135
1x5 185
1x5 225
1x4 275
4x3 295

Felt pretty good. Not full ROM obv but still works fine for what I am trying to do.

Also did 50 pushups, 3x10 1arm KB rows, and DB OHP.

I forgot to make a reservation at the hitting loft this weekend. Usually that isn't an issue but it was super cold here particularly Saturday so I guess everybody wanted to swing a bit. I did swing ~20 times outside in that cold yesterday without a ball. Just tried to replicate my normal work. Not ideal but keeps me loose.

Saturday-2,425 calories (sushi yikes)
Sunday-2,025 calories

Monday 1/25/21

Cardio Day

45 mins on the bike. Output PR on the 30 min part of the ride again.

Scale hasn't really moved since about Christmas. I probably undershot on some calorie counts through the holidays although I tried to be conscious of everything I was recorded. Pretty frustrating. Trying to be super anal about portions, etc. this week and see how that works out. Also trying to really nail the protein piece of the equation. Finally, I lowered my daily from 2,100 to 2,000.

Monday-2,025 calories (+25 target)

Tuesday 1/26/21

Chest Day

1x6 135
2x6 185
1x5 205
4x2 225 (last set was only one rep)

Also did curls, skullcrushers and bench dips.

Anyone have any opinion on working more at a slightly lower weight range for a few more reps or continuing to go to 225 at lower reps? Probably not too much of a difference but am open to thoughts.

Tuesday-2,025 calories

Higher rep ranges will be more conducive to hypertrophy, lower reps for strength.
In order to manage fatigue and also get the benefit of variation you should cycle between the two ranges.

Yeah seems standard. I have not cycled well and probably need to do that. Recs?

Wednesday 1/27/21

Cardio Day

Trying to keep consistent with my goal of 3 good cardio days per week. So did 45 mins on the bike last night. Usual formula is 5 min decent warm up, followed by a 30 min med to hard ride and either 10 min hard or 10 min easy ride alternating. Seems to be a good workout.

One thing I have noticed is that when I have a hard cardio in the evening I tend to struggle sleeping in the middle of the night. Woke up at 3 am this morning and basically tossed and turned until 7. Long day

Whoop agrees that sleep wasn't good:




Wednesday-1,850 calories