Tuesday, January 15

DL - 225x10x4
Pendlay Rows - 145x10x4
Hypers - +10x15x3
Seated Rows - "9"x20x2
Wide Pronated Pulldowns - 120x15x5
Inverted rows - 7,5
Shrugs - 75x10
DB Curls - 20x15x2

Not as painful as I guessed. DL's were fine. Pendlays mildly painful. Shrugs were ****ing agony so those got nixed. High rep DL's followed immediately by Pendlays is just a brutal combo. 2025/238 pretty good.

you are officially stronger and better than I am. congrats

Lol, thanks. Although unless you've recently totaled your car, I'm sure you're still way ahead of me.

Wed, January 16

2392/183 I'll take it. On a side note, every time I do reverse hypers I feel like I'm about to get raped. And that I'm sorta asking for it.

Thursday, January 17

Dips - +30x10x5 (last set was 7+3)
Guillotine Press - 130x10x3
Incline DB BP - 40x10x3
DB Front/Side Raises - 10x12x2/10x12x1,7.5x12x1
BB Upright Rows - 70x12x2
Cable Face Pulls 120x12x2
Cable Curls/Overhead Tri Ext - 80x20x2
Planks - 40sx3

Saw this dude who looked borderline anorexic. No way he was heavier than 130 at 5'10". He grabbed two 30lb dumbells to do concentration curls lol. That went well. Next week swap the incline DB press and guillotine. Increase upright rows. Increase plank time. Keep everything else the same. Probably increase dips the week after. Love this workout but hate that I know my next one is legs 2105/208 - solid.

Sounds like it migh have been me. I came in at svelte 70 kilos today.

Pretty hudge difference between 130 lbs and 154 lbs bro?

Adjusted for height, my target weight is pretty much exactly the same as yours. Nothing to do it but to do it, not that far to go.

/hijack

Lol definitely not Loco. I'm not even sure the bro weighed 130. May have been 120. Literally just skin and bones in a tank top.

New crisis for me. 207.4 this morning. WTF??? Has to be some water weight, but no clue how much and 9 lbs in 2 weeks is ****ed up at this weight. REALLY do not want to lose the little hard-earned lean mass that I have. Gonna increase today and tomorrow's planned cals by 200/day then move to 2500cal/day next week. I'd rather overshoot a bit and only lose a pound or hold even for a week than risk losing 4 lbs next week. ****ing metabolic overtraining.

I'm keeping it steady at 2200-2300 across and 1 lb/wk seems like about what's happening for me, so yeah, some weird stuff going on with you.

I bet when you started working out originally, you didn't foresee this problem popping up . . .

Lol, no didn't see this problem ever coming up. I guess it could still be mostly water weight... Dammit, now I'm not so sure about this plan. Maybe keep it at 2300/day for this week and do a Sunday plus a mid-week weigh in next week. That would probably work. If I'm down >1lb then I can increase the cal. Especially since my cheat days are in the first 4 days of the week.

Friday, Jan 18

BB Curl 45x10
BB drag curl 45x10
Cable rope curl 60x10
DB hammer curl 20sx10
Reverse BB curl 45x10

Close grip BP 95x10
Skull crushers - 40x10
Overhead tri extension - 20x10
Cable tri extension - 60x10

3 sets of a giant set of curls. No rest between exercises. 1-2 min rest between giant sets. Then 3 sets of tris with same rest scheme. Got a new car today! Nothing fancy but I'm just so ****ing sick of worrying about finding a car and dealing with car salesmen. *stressful* Went to the gym and bro'd it up cause I was tired and stressed. Also ate kinda ****ty so I got a pitiful amount of protein in today. 2275/123 Don't judge me, bro. It was all I could do to avoid binging on Wendy's mid-way through the day.

Great job dropping 70 pounds and still having muscle. Your OHP is pretty awesome.


May I suggest not weighing yourself day-to-day?

You seem way too fixated on slight fluctuations in your bodyweight. Probably be a lot happier if you stuck the scale in a closet for a couple months.

Saturday, January 19

Squats 165x10x4
Leg press 180x15x3
Reverse hypers +15x15x2
Leg ext 120x20, 110x20
Leg curls 90x12x3
Ab/adduction 120x15x2
Calves 170x20x3
Planks 50sx3

Hmm, maybe I'm fixated? Really don't think so though... I attribute almost all the little (and some not so little) fluctuations to water. That's why I try to keep carbs <100g per day for the 3 days prior to weigh ins - to keep things consistent. Absolutely not going to lock the scale away. That's by far the quickest way to **** up my weight and get WAY out of line. Either way, we'll see what my weight is tomorrow and Wed and adjust cals from there.

Dammit! Have to do legs again. No car wrecks or invasion of swordfish that have evolved feet to give me a nice excuse. Squats were hard as ****. Made sure there was a trashcan nearby in case it was time to puke. Rest was just a grind, no big deal. Gonna keep all the weights the same for next week. 2220/235 Dinner was tough to estimate. Whole chicken breast cooked as chicken marsala plus pesto cauliflower. Put it at 750. Average for the week is 2328/208.

Sunday, January 20

Weight: 209.8

OHP - 120x10, 115x10, 115x7/3
DB Incline Flies - 30sx15x2
Machine Flies - 132x15x2
Reverse Machine Flies - 96x15x2
Cable Crossovers - 50x20, 40x20
Side Raises - 12.5x20, 10x20
Pronated Cable Tri Pushdowns - 130x20, 120x20
Supinated Cable Tri Pushdowns - 70x20x2
Straight Bar Curl - 60x10,50x10x2,40x10,30x10
DB Curls - 20x15x2

Shoulders were tired and sore before I even got started. Dunno. Right shoulder just a bit wonky. I think my right arm is drifting a bit forward on OHP and that's putting extra pressure there. Gonna keep a close eye on that. 2158/204 Gonna stick with 2300/d this week and assume that 207 weight was just some weird aberration.

Aesthetics-wise I've started seeing just a hint of a shelf. Legs obv look huge and powerful. First set of pics is due up in 1 week. Unfortunately my starting pics were on my phone and it got broken in the wreck

3124/226

Strangely unsatisfying. Ate normally for most of the day then pounded some pizza for dinner. It's good pizza and I normally love it, but today ... just meh. WTF? If I'm gonna suffer later with 1800 cal days, the least I can do is enjoy the higher cal days!! ****

Likely explanation: your body is now rejecting processed stuff, dopamine receptors are turned on by veggies and lean meat.

Would love it if I got there. Seems a little unlikely though cause after I was dissatisfied with the pizza, my first thought was 'I bet a key lime pie would make up for that disappointment.' Lol.

Lol. Yeah, immediately dismissed the idea. But it would have been delicious. Don't even pretend otherwise.

Tuesday, January 22

DL - 230x10x4
Pendlay Rows - 145x10x4
Hypers - +15x15x3
Wide Pronated Pulldowns - 130x15x2,120x15x2,110x15
Seated Rows - "10"x20x2
Inverted rows - 8,7
Shrugs - 65x15x2
Straight arm pulldowns - 90x30

2115/207 - Okay, long ****ing day in the end. Started great, got a workout in, studied some then made chicken marsala. So far so good. Then had to make chili for work. It's EDF's chili in the chili thread. It's so much ****ing chopping that it takes me 2-3 hours to make (need to get a food processor ldo). Then I nearly chopped off the tip of my thumb. I'm sure it'll grow back. ****. Oh and the chicken marsala, which happens to be amazing, takes about 40 min total. And like 1 pan.

Key lime pie confirmed always delicious. Well, if it's made right. ****, you just made salivate at the thought of key lime pie. Noooooo, go away nomzies!

How good is the chili? That is indeed a crap load of chopping.

Oh it's quite good, although it's close enough to this chili (Link) that it isn't even close to worth the extra effort.

Wednesday, January 23

3441/173 Turrible. Ate wtf I wanted. Will pay for the next 3 days

Oh, and I didn't have any but Publix key lime pie is ****ing fantastic. If I'm good for the next 3 days, will treat myself to a slice on Sunday.

Thursday, January 24

Dips - +35x10x5 (last set was 7+3)
Incline DB BP - 45x10x3
Guillotine Press - 115x10x3
DB Side/Front Raises - 12.5x12x2/10x12x2
BB Upright Rows - 75x12x2
Cable Face Pulls 120x12x2
Cable Curls/Overhead Tri Ext - 80x20x2

1609/210 Good times. Back on EC for the crazy decrease in cals. Workout was solid. Increase side raises next time. +/- increasing face pulls. Am on call tomorrow night. Not 100% sure how well this is going to work. Just gonna pray for a slow night where I can get a few hours of sleep. Also just got some melanotan2 in the mail today. Will take 4 week pics Sat then try it out. Not super optimistic since gingers supposedly already have normal MSH just funky melanocytes, but I'll see if it actually does anything. 8 week pics should show any difference.

Cool, I'll try that. For some reason I haven't been making chili as a diet food. Big leak.

Friday, January 25

1945/182 - Pretty good. Leaves me around 1700 cal tomorrow to make my weekly goal. ****, doing all that squatting with so few calories is going to suck. But I guess the only real risk is going ape**** on Sunday and needing a whole additional week at 1700 to make up for it Soul, yeah, chili is an amazing diet (or not) food. You can make it as lean and protein-rich as you want and add enough spice so it's still tasty.

Saturday, January 26

Squats 165x10x4
Leg press 180x15x3
Reverse hypers +25x15x2
Leg ext 120x20x2
Leg curls 100x12, 90x12x2
Ab/adduction 120x15x2
Calves 180x20x3
Planks 50sx3

OMG, squats nearly killed me. **** squatting imo. Need to increase leg press by 10lbs next week. Ab/adduction can probably go up, but who gives a **** about that. Planks can easily go to 60s if I just stop being a bitch. 1761/180 Mmm, ok. Never, ever doing a squat workout on a day with so few calories again. That was a nightmare, even with some stims. Will make sure I get at least 2300 next Saturday. Average for the week 2308/197. Pretty, pretty good. Let's see how the weight goes tomorrow, though.

So, today is the end of the first 4 weeks of keeping cals down and grinding the crap out of Loco's BB routine. Not sure about strength or swoleness at this point. I think I'm going to go through another month of this and then add 5/3/1 for BP and OHP to this current plan. And today's my first picture day. Embarrassing imo. But it should be really, really good motivation to do better in 4 more weeks. Humiliation below.

Tried melanotan2 today after I took the pics. Mild facial flushing, really no nausea, wild increase in libido for a few hours. After all that calmed the **** down, spent 14 min in a tanning bed. Seem to be a lot more tan and a lot less red than I expected. May just be placebo effect? Definitely gonna try again and compare pics with today's.