Try doing SMR work to the gnarly areas in your glutes and hamstrings if your low back seems sore or meh.

ya, probably shoulda just popped some ibuprofen preWO, but w/e.

I had a sweet potato the other night. Forgot to log it

Sweet potatoes are excellent. And they are also technically a veggie.

Rest day, lots of upper back mob. Abs way more DOMS than before. I'm assuming from chins.

Also, minibrag for DFS:
Got 3rd in the 10$ 2.5k gtd with the same lineup for $250. I was the only lineup with Dwight with a chance, and he turded it up when LAL went hack-a-dwight. Needed 2.xpts for first, and D12 went 5-16 from FT line. Also had Pat Beverly who almost knocked down the game winning 3 which would have been first place.

11/9 went paintballing for a few hours with some buds. No lifitng/laxball. Paintballing is shockingly exhausting and was my excuse for cardio for the month.

today, 11/11

OHP 115x2x5, x7

back was still a bit sore, and is tender body squatting really low. still don't know what was up

did 4 sets of 3 speed DLs at 185 which felt ok

-tricep pulldowns, 2x12
-machine shoulder press 2x12
-machine rows 2x12

mob/laxball again after working out and back is still pretty crappy.

11/13

Bench 180x2x5, x8

rows, 115x3x15
machine flyes, 170x2x12
curls with some 30lb bar, 2x12
some chins, i dont recall count, but 4-6x3

weekly weigh in: 184.6 again, same as last week

Ohp 120x3x5, failed the 6th for amrap. 5th reps on 2nd n 3rd were semi grindy

Chins 10,7
Lat pulldowns for 10x2
Ab wheel

Still undecided as to slow bulk vs cut

11/18

Bench
185x2x5, x 7 or 8

Bench felt very strong today. There's usually like 3 ppl in the gym with me at the time I go, so I bench with pins in without a spotter. I had to roll off 195 a bit ago and the pins were like an inch too low, so I've been setting one higher. One higher is fine, however, I have to bench close to perfect to not hit them. For everything but the workset, I don't hit, but sometimes I will clip one side on the workset. For AMRAP, I hit the pins like 3 times towards the end, but was able to recover. The last rep was basically from a standstill. Prob coulda got 1-2 more, but w/e.

Tri Pushdown 2x10x130
Machine Flyes 2x12x177.5
Chins

Gonna post a lil IF stuff that makes me , but want to get some thoughts.

Playing around with some IF calcs:


I'm at 184.4/ "15" bf now, and chucked in the fastest weight loss (-30% rest/-10% workout). It would take 9 weeks to drop to 10.7%. I know ppl debate over bf, but let's put that aside. The lighter cut (-20/0) takes 17 weeks to drop 10lbs and be at 10.x bf.

From 174lbs and "10%" bf, slow bulking at -10/20 will take me 67wks to get to 184lbs again! 184.4 and 12.6% bf. In total, it'd be 76wks of a prety strict diet to basically lop off 2.5% bf at the same weigh. That seems ridiculous.

On the other side, bulking up to 200 at (+10/+20) takes 22wks and is 17.9bf. Cutting (-30/-10) to get back to 184 at 11.5% takes 14 wks, for 36wks total. Nearly half the time.

Really torn on what to do still. What do you think is like an optimal weight at 6ft tall? Prob would like to be at 10-13% bf at that weight.

Played some bball with some buds today. I had Nike Frees on, and was able to get about 2in above the rim jumping off one foot. I can palm a basketball and go up one handed most of the time, so I don't think I'm terribly far off throwing one down. Maybe 6-8in more. One of my buds is 6'4" and can't dunk. He doesn't even squat.

I've been mini cutting, ~2kish calls/ 150g+ pro on rest days, maintenance at ~2700 on lift days. I've never cut before, and just wanna see how it is. I can't imagine cutting for long with the holidays around the corner. However, I'm shocked at how well I feel operating in a deficit- full of energy throughout the day. I also fast for a while most days. Like way up ~11am, and just eat two or three meals until 8 or 9pm. I defo spaz out on low calories around midnight, and usually have to get something in my body.

11/21
Weight:183.4

Ohp
125x2x5, x5 (pr)

First set had some grind, last two not bad. I hope I can 3x5 1plate by EOY.

Cable rows
3x10-12x100

Preacher curls
2x10x50

Some bball

Back is still sore. Slight chance it can be from bench/ohp form. I think it might be because of my feet/shoes. Quads and IT bands are loose, upper calves are knot city. Been wearing nike free everywhere, and dont have orthotics in them.

11/25

missed a day of lifting. Got two days in of bball. Cardio is still non existant. A handful of friends in in for thanksgiving. My brother is also home and he tagged along to the gym today.

Bench
190x2x5, x6

should be good to break the 195 plateau

cable rows 3x10x120
machine flyes 2x10x185, 1x12x150
tri pulldown 3x8-10x55

weights at 182.4, but I don't know how much longer I'll cut back. Good to see I've had no issues with strength so far, eating at close to 1k cal deficit/day. It's tougher mentally, and I see why Loco pmss all the time.

12/2

played a bunch of basketball with buds in for thanksgiving, but no lifting of the weights. weak.

weight: 179.6
cutting is still pretty easy. The hardest part is keeping my mental sanity. It's also pretty boring

OHP
130x4xf... pretty optimistic to shoot for this not eating to bulk, and coming off a super grindy 125. I cbf with micro weights, and no one is at the gym during the day, so Ill likely just use multiple collars as my micro weights.
120x5
95x10

Machine rows 3x6-8x150
Chins 10,8,5
some standing glute machine 8x2x90lbs each leg.

Ordered some voodoo X bands for the hips. Probably will add DLs back in weds.


Quest bars are 25% atm. http://www.questproteinbar.com/ 2 boxes or more. Free shipping too. I don't eat them, but I know HF likes them.

12/4

Bench
195x3x5 PR
Form mediocre, need to tighten up a bit more. Nice to get a PR after losing ~5lbs and feeling like **** before headin to the gym

Pullups
Machine flyes

Free money betting Det -4.5 tonight @Mil

12/7

Lifted with a buddy

DL
225x5
Solid form, high hips are terrible, even after a lot of lax balling. Order some vooodoo bands for xmas. Sitting and playing poker for hours on end does not help.

OHP
135x3
115x2x5
Some other heavy singles/doubles

Dicked around and wanted to see if I could do one plate. Got it 3x so pretty cool

Preacher curls
50x3x8-12

Det covered -4 for the freeest money eva

12/10

Bench
200x2x5, x4
PR for amount of weight and repa for bench. V happy as Ive been cut/maintain for a bit now. Form felt really good. Shocked myself in being able to get five reps the first two sets. Felt super heavy. It also took me close to a half hr to get thru all the sets.

Rows
130x10-12x3

Chins 10,6,4,3

Tri pull down, 8-12x3

Lots of GGOs today:

Kid on the assistance pullup/dip machine had a lot of help. Hed do a pullup, let go, and glide down into a dip. Do a dip and push/glide up to a pullup. Back and forth 10x.

Mid aged dude with a belt making up his own Clean and Jerk. Mini dl to shins, up to a hang clean start with his rt leg much more fwd, and pulled it up over head. He prob had 5% chance of dying

12/12

Lifted in the evening with a bud

Ohp
115x2x5, x7 or 8
Reset weight by 10%, filmed but phone died.

Chins
10,10,6

Lateral raises
15lbx2x12

Dips
14,9,6

Ab wheel

12/18

Weigt 178.4, which is surprising. Spent the past few days an hr north of green bay drinking and eating fried ****. Felt like complete anus filth. Carried over to the lifts too.

Bench
200x4 fail
175x5, x8 prob coulda got a few more. I think the knurling on the bar was too worn down as my hands slipped wider and wider with each press.

Rows 100x3x12
Machine flyes 177.5x12,x10, x8

Ab wheel

My hips are so ****. They tighten up while benching and while doing seated rows

Over the weekend, we went up to my bud's cottage. He's still on IR with the Rams and it got brought up how clueless college and even pro athletes are with nutrition. My dude mentioned a lot at Univ of Ill didn't even know you had to eat X amount of protein, and would be eating 20-40g/day. He also said none of them really used supplements, and the nutritionists were pretty dumb.

I guess it carries over a bit too in the NFL, as he said the Rams staff wasn't very good either. And even in the NFL, guys are not using any supplements or tracking protein. Some just cant b fkd, and some just dont know.

Also, the lineman can lose up to 30lbs in a short time, and losing 10 to up to 15lbs after practice happens a ton. They weigh themselves before and after. I'd imagine it's all water weight.

Hopefully heading to the IND@KC game this weekend, have two buds start for each O-line. Both Illini guys as well.

12/20

Ohp 120x3x5
There was some chick with fake tits and lips working out next to me the whole time. Nice donk too. Thought Id get a T boost, but only got 5 amrap. Might have been intimidated by her juicehead bf

Some leg machines
Preacher curls 60x2x12
Ab wheel

Weight was 180.8 which was bizzare. After drinking my weight does change a lot so who knows

12/23

weight 181.2

Bench (reset)
185x2x5, x8. Used a different bar, but hands still slide out towards the last reps. Had one or two more in the tank

Rows 100somethingx3x10-12
Machine flyes 190x2x10, 150x12
Ab wheel- this **** is good. Very surprised how much it helps out.

A lot of HS turds up at the gym.caLso two middle aged dudes pulling 300 DL with decent form. Probably puts them in top 1% of the town. I also am heading to Australia for like 5wks Jan 2nd. Probably minimal lifting then.

12/28

Weight: 181.4, ate a bunch of holiday noms

Ohp: 125x4 (f) not a good start

Ohp 115x5, 7
Leg machines
Chins 10, 6

Weakkk