Might have to bring it back just for u buddy

Why is that tho. It doesn’t make much sense to me. I kept cardio exactly the same and upped calories a reasonable amount.

Body composition changes in response to diet are often delayed. It is thought that fat cells sometimes absorb water as they lose triglyceride and then ultimately release that water some time later resulting in a big drop on the scale.

It just takes time for the body to catch up, and it's a highly individual thing, depending on the amount of deficit, length of deficit, fluid retention, genetics, etc...

I wish it was a day by day process with the scale reflecting yesterday's deficit/surplus the next morning, but humans are a little more complicated than that.

I see. That makes sense. In any case I went out last night was down to my last meal of pbj sandwich(yes I’m 5) and my boys were going out so said *** it didn’t eat that last meal instead had a few buds/cereal when I got home and called it a night. Up 1 lb as of today so beer must be the anti reverse diet remedy.

2/23/19
161.0 lbs

Back
Kettle rows 3x10
Regular pull ups 3x12
T bar rows 3x10 @115
90x15 x3
DB rows 3x10 @65
Prone db incline shrugs 3x10 @65
50x15 x3

2/25/19
162.2 lbs

- Startibg to feel like an LbM Machine again. Feelsgoodmane. ABP big gut needs to take notes.

Push 2
Seated SP 555
I05x5 did 105x5 @90s
122.5x5 did 125x5 @180s
137.5x5 did 135x5 @180s

Seated SP 4x4..85% @137.5
135x4 @90s
135x4 @90s
135x4 @90s
135x4

DB incline 3x10 @80
80x10 @120s
85x8 @120s
85x7

Weighted dips 3x10
25x12 x3

French press 3x10/ EV tri 3x10 nah yo

Prone db incline shrugs 3x10 nah yo

SM 10 mins yea yo

2/26/19
161.2 lbs

Legs
Squats 555
117.5x5 did 115x5 @120s
135x5 did 135x5 @180s
152.5x5 did 155x5 @180s

Squats 4x4..85% @152.5
155x4 @180s
155x4 @180s
155x4

Hack squats 3x10 @200
180x10 @90s
180x10 @90s
200x10

Prone leg curls 5x10 @125
125x10 x5

Hyper extensions 3x10

SM 10 mins/ 162kcal

3/1/19
161.8 lbs

- Body beat up from boarding fell a few during terrain slope

Push 2
Seated SP 333
112.5x3 did 115x3 @120s
130x3 did 135x3 @120s
145x3 did 145x3 @180s

Seated SP 4x6..80% @130
135x5 @120s
135x5 @120s
135x4 @120s
135x4

DB incline 3x10 @85
75x5
80x5

Weighted dips 3x10 @45
Bwx20 x3

French press 3x10/Db curls
50x10/ 25x10 x3

Lat pulldowns 3x10 nah

SM 10mins/162kcal

3/2/19
164.2 lbs

- These lifts getting v chAllenging each cycle. Now it’s gonna be difficult to move up every cycle prob every 2.5 lbs added to max would be huge.
- I’m going to Nashville in a few weeks so gotta make sure I don’t go crazy and come back 10 pounds heavier. I wanna be a solid 163-164 average weight before I leave so coming back if I’m at 165-167/168 max it’s not a big deal.

Pull
DL 555
177.5x5 did 175x5 @120s
205x5 did 205x5 @180s
232.5x5 did 235x5 @180s

DL 4x4..85% @232.5
235x4 @180s
235x4 @180s
235x4 @180s
235x4

Pull ups 3x15
x10 x3

Kettle rows 3x8 -done

Prone db incline shrugs 3x10 - nah

Prone leg curls 3x10
125x6
125x10 x2

SM 10mins/162

3/4/19
162.0 lbs

Push 1
Bench 555
152.5x5 did 155x5 @90s
177.5x5 did 175x5 @120s
200x5 did 205x5 @180s

Bench 4x4..85% @200
205x4 @180s
205x4 @180s
205x4 @180s
205x4

Db seated press 3x4 @75
WU: 30x4/45x4/55x4/65x4
75x1 lightheaded got spins
70x6 @120s
70x6 @120s
70x6

French press 3x10 nah

Lateral raises 3x10 nah

Prone db incline shrugs 3x10 - nah

SM 10mins/172kcal

3/5/19
162.2 lbs

Legs
Squats 333
125x3 did 125x3 @120s
145x3 did 145x3 @180s
162.5 did 165x3 @180s

Squats 4x6..80% @145
145x6 @120s
145x6 @180s
145x6 @180s
145x6

Hack squats 3x10
180x8 x3

Hyper extensions 3x12

SM 10mins/13.0 @172kcal

3/13/19
162.2 lbs

Legs
Squats 531
130x5 did 135x5 @120s
152.5x3 did 155x3 @180s
170x1+ did 175x3 @180s

Squats 4x10..70% @130- nah fatigued hack squats instead

Hack squats 5x5 (find 5R working set)
230x5
250x5
270x5 x3

3/14/19
162.2 lbs

Push 1
Bench 531
177.5x5 did 175x5 @180s
200x3 did 205x3 @180s
225x1+ did 225x4 (feels good to hit this @162 lbs took Vid)

Bench 4x4..85% @200.0
205x4 @120s
205x4 @180s (form giving out only one more set and increased rest)
205x4 - did
205x4- nah

Db seated press 3x4 @75
65x4
70x4 x2

French press 3x10 @60

Lateral raises 3x10 @35

3/15/19
162.0 lbs

- Redid my programming. Buddy convinced me to do away with deads no matter how perfect form is, low back gonna eventually get worst over the years. **** it. Done with it. I’ll progress with other row movements etc.
- metabolism on fire. Went from 2200 calories @160.8 to 3200 calories this week now at 162.0 lbs.

Back
Weighted pull ups @555
37.5x5 did 35x5 @100s
45x5 did 45x5 @100s
50x5 did 50x5

SD pull ups 3x10 bw
10 x3

T-bar rows @555
102.5x5 did 105x5 @100s
117.5x5 did 115x5 @100s
135x5 did 135x5

Lying down DB pullover 3x10 - nah

Lat pulldowns 3x8
140x8 @60s
140x8 @60s
140x8

huh?

There is no chance your metabolism shifted by 1000 calories over two pounds.

This would be suggestive of a massive thyroid problem if true.

Reverse dieting at its finest

3/16/19
165.0 lbs

- Since I haven’t gained weight in a while I ate whatever I wanted yesterday but tracked it all to see what I needed to gain weight. 3600 calories.

Legs 2
Hack squats* 555
182.5x5 did 185x5 @120s
210x5 did 220x5 @120s
237.5x5 did 240x5

Hack squats 4x10..70% @195
200x10 @60s
200x10 @60s
200x10 @60s
200x10

Barbell hip thrust 3x5 @65
65x3 x3

Prone leg curls 3x10 @125
125x10 @90s
125x10 @90s
125x10

Hyper extensions *555
35x5 did 35x5 @60s
40x5 did 45x5 @60s
45x5 did 50x5

SM 15/250

Careful with that, we reverse slow for a reason. I try not to go more than about 1% a week with bodyweight, whether losing or gaining.

Social life balance it will come back down. Did a low carb day today and little bit more cardio. Easy.

3/18/19
164.2 lbs

Push 1
Bench 555
155x5 did 155x5 @120s
180x5 did 185x5 @180s
202.5x5 did 205x5

Bench 4x10..70% @167.5
165x10 @90s
165x10 @90s
165x10 @90s
165x10

Db seated press 3x5 @70
70x5 @120s
70x5 @
70x5 @

Lateral raises 3x10
20x12
25x10 @60s
25x10

Chest flys 3x10 @nah

SM 7:25 @16speed/150kcal

4/6/19
165.6 lbs

- It’s been awhile. Been getting back into the swing of **** since back from Nashville. Felt like I was back in college drinking a handle of red swag a night with 3 of my buddies. Times like those gawd damn it’s tough being married but forever faithful I remain, I refuse to be a law enforcement statistic.
- Now that I quit deadlifting my back feels great and now working out 6x/week.
- My goal is to get my log back in order so I can bring back the vintage EV and get back in the game. I want to bulk for the next year or two and get to 190 lbs and maintain for awhile/ focus on strength/ develop enough muscle mass so I will look good if I cut a bit- nothing drastic.

Back
Weighted pull ups 555
37.5x5 did 35x5 @90s
45x5 did 45x5 @120s
50x5 did 50x5 @120s

4x10 @70%= 40.0
35x10 x2 @90s
35x8 x2 @90s

SD pull ups 3x10 bw
x10 @60s

DB rows 4x8 @60
60x8 x3
65x8 x2

Lying down DB pullover 3x10 @55
60x10 x3 @90s

Lat pulldowns 3x8 @120
120x8 x3 @60s

SM @10/172

So I did some thinking. I need to be on top of my calories so I can get to 180 lbs +.

I’m making my goal 185 lbs but at a minimum 180 lbs. I will increase my calories every 2 weeks +50 calories while working out 6x/week, cardio stair master 10 min sessions for 3x/week, and ab workouts for the remainder 3 days. Every 3 months I will have deload due to total activity. If I maintain or decrease in strength for a full 531 cycle then I will increase calories by +150/+200.

Doing the bulk this way in my opinion will ensure I limit fat gain and increase size/muscle mass as best as I can nattygainz of course. My goal is to gain 2 pounds per month. At this rate I will be 184/185 lbs by Feb 2020 which means around 12 month straight surplus. It will get extremely difficult once I hit 174-175 lbs but let’s see how far I can take it. I jus don’t wanna turn into a blob like that n1 gut, man he looked pregggggo.

In terms of strength I’d like to get my bench up to 315x1 no spotter and front squat 225x1 and I don’t dl anymores so yeah.

4/8/19
164.4 lbs

Push 1
Bench 555
155x5 did 155x5 @90s
180x5 did 185x5 @120s
202.5x5 did 205x5 @120s

Bench 4x10..70% @167.5
175x10 @90s
175x10 @90s
175x10 @90s
175x10

Db seated press 3x5 @70
65x5 @60s
75x4 @120s
75x4

Lateral raises 3x10 @25 not enough time

Chest flys 3x10 @cable cross overs 20 not enough time

Abs x2 eX

4/10/19
165.2 lbs

Back
Weighted pull ups 531
37.5x5 did 35x5 @90s
45x5 did 45x5 @120s
50x5 did 50x5 @90s

Pull ups 4x10..70% @40
35x10 @120s
35x10 @120s
35x8 @120s
35x10

SD pull ups 3x10 bw
x10 x3 @30s rest

DB rows 4x8 @65
60x5
70x8 @90s
70x8 @90s
70x8 @90s
70x8

Lying down DB pullover 3x10 @60
55x12
65x8 x2

Abs 2 exercises