Sparkling water, not wine. There's a pint of random German lager out of frame.

Looks like a soft turd but I'm sure it's delicious when deep fried

Pork hock?

I had a delicious one in a Chinese restarant once, slowcooker with szechuan peppers and chilli.

3/20: 189.0

A
5/3/1 DL: wu, 5x185, 5x225, 11x245, 3x265, 3x285, 10x235, 10x205, 4x5x185 (paused)

B
Leg Ext: 4x15
Leg Curl: 4x12
Preacher Curl Machine: 4x12

C
Calf Raise on Leg Press: 5x12x300
NG Chins: 8x6xbw
Zottman Curls: 4x12x15





The amount of deadlift volume kind of killed me and also took around 45 minutes; didn't really have the time or inclination to front squat, and my upper back was smoked, so I just did some light volume chins in between the calf raises and curl stuff at the end. Some slight t-spine rounding in the later 245 reps, but I think ok? 290 for a triple is, sadly, the heaviest I've pulled in a while for a triple, and I think it was alright. I'm liking the slightly higher intensity of this iteration (essentially using the middle sets in the high volume 5/3/1 protocol as backoffs), so we'll see how it works.

Still a bit jetlagged; was up at 4:30 this morning. At least I got all my cooking prep done for the evening.

3/21: 185.2

Walk: 4.0 miles at 4.0/2% incline (60:00)

Quick morning workout since I wake up at 5:30 AM now and have to be onsite at a client's all day today.

No pain today from DL, just general fatigue/light DOMS, which is to be expected from the little time off. SIs are not pumped, I just feel them a touch, which means I probably shouldn't push the AMRAP and backoff volume so much. Noted for next week.

Yeah, that's way too much deadlifting for a casual olds. Who are you trying to impress, bro?

Looks solid formwise though

Just skimmed this log. Love to see poker players lifting - nice work! Rip told me to tell you to eat more though.

3/22: 184.2

A
OHP (5/3/1): wu, 3x100, 3x115, 8x130, 2x137.5, 2x145, 8x122.5, 9x110
Facepulls: 6x15x50
Seated Cable Row: 6x15x87.5

B
DB Incline Bench: 8x65, 7x70, 7x75, 8x70, 8x65
DB Pullover: 4x12x65

C
Dips: 4x8x+45
DB Hammer: 4x15x35

D
Single Arm Cable Tricep Pressdown: 4x12
Lateral Cable Raise: 4x12

E
Lying DB Skullcrushers: 4x12
Single Arm Cable Curl: 4x15

After work lifting because I was on site for a client today; jesus, what a mad house. Got more OHP reps than I'd expected pretty much across the board, so that was good. Incline and dips were tough; everything else brotastic. Keeping the food tight.

What macros or calories you at currently?

Shoot for ~2200 on lifting days and ~2000 on cardio days with at least ~180 g protein (but generally 200+) and at least 60 g fat, with everything else being gravy, so to speak.

Last week in Europe I tracked nothing and didn't care about macros.

Damn that's poverty

Not when you cook real food and eat a bunch of fruit and veggies

I agree with EV actually. you are a 6'4 male that lifts and does cardio, 2k cals is pretty low.

I demand to see some n00ds or I might start thinking you are anorexic. Are there any in this entire thread?

TDEE for a "lightly active" dude my age is 25-2700 per ifcalc, I'm trying to get down to 180 for my bet with RJ, so it seems like I'm on target?

Last nudes are at the end of the initial cut from 235 (August 2013 iirc).

You weighed more then than you do now and everyone told you to bulk. I don't see why you want to be 180

That pumped pic is pretty nice

We'll see, I suppose. Plan is to get to 180 in the next month or so, live there until the summer and beyond and see how maintenance or a small surplus works out for me.

I feel like this slow 5/3/1 is something I could make decent progress on assuming I don't have to go overseas as much in the later part of the year and keep junking entire weeks. I feel the best about squatting I've ever felt, and I think my DL form is dialed in. All that's left is to add weight.

That's a good plan, I like it. I normally take my time to cut down for the summer then maintain/slowly go up or attempt 2 until I start hitting the beach and eating **** foods.

3/23: 182.2

A
5/3/1 Squat: wu, 5x165, 5x190, 12x210, 2x230, 2x245, 10x200, 10x175
Pullups: 8x9xbw, 7xbw

B
Leg Press: 5x8x290
Calf Raise on Leg Press: 5x12x290
Single Arm Lat Pulldown: 6x15

C
DB Bulgarian SS: 4x8x20
Spider Curl: 4x10





Still getting up early-ish (or normal adult time) at around 6 AM, so decided to buck IF and eat some breakfast -- a carton of egg whites scrambled with two whole eggs and a pat of butter. Comes in around 450 calories, and since I'm going out to eat tonight, gives me a good base of 'tein upon which to squat and base the rest of the day.

Felt good under the bar; probably could have grinded out another 1-2 reps essentially every set from 210 on, but decided to take a lesson from DL day and keep a few chambered. Did the entirety of the squatting, which included 6 warmup sets with pull-ups interspersed, in 45 minutes on the button, which I think is a pretty good pace? Other stuff felt strong/good; added weight to the RFESS and probably will again -- they seem helpful.

Pretty much back to where I was weight-wise pre-trip, so that's positive. I think I may be able to get down to 180.x before I hit Sweden in a few weeks. Would be nice.

IF can eat a bucket of dicks as far as I'm concerned. It worked great for me when I was fat, but now that I'm not, I have a much harder time getting through the fast. It's probably suboptimal to maximize MPS anyway.

I think that's fine so long as you don't expect IF to eat that bucket of dicks in the morning.

Nice squats!

Thanks man!

3/24: 183.2

Walk: 4.0 miles at 4.0/2% incline (60:00)
HLR: 4x8
Pallofs: 4x12
Farmer's Walks: 3x45 sec x 85lbs

Company got sold today -- to Germans. I'm assuming our conference table is going to get upgraded to glass pretty soon.

Squats and noodz looked good to me dude. Are your new owners from Bremen...IN?

Nah, an actual German consulting firm -- around 500 people or so. We'll see how it goes; a big reason why they bought us is the business I've developed and serviced, apparently, so that seems like a good sign.

And the noods are like 4 years old, but yeah. I think a bit better now.