I feel you on the disease front. My wife teaches five year olds at a plague factory and basically exists in a minor state of sickness year round.

Yeah, plague factories is what they are, indeed.
Almost as bad as the rookie camp in the army.

Can't wait till our oldest starts at his primary school in the upcoming fall so we can get all the viruses from three different locations.

Need to get this cut done and get my immune system back up and running normally.

31.3.2015

Back in action, for realz.
Full of WIM, bursting with energy.
But really, everything felt exceptionally good yesterday.

Bench
3x8x81 kg

Enough with the banging head against a wall @ 95%+ of 1RM BS.
More volume, pls.
In the 80-90% range. With press, too. DL still undecided.

Shoulders and wrists seem to appreciate the decision.

Front-Squat
3x3x82 kg

Slowly up, one kilo at a time.

CGBP
3x9x72 kg

Hmmm, recollected doing 3x10 @ a kilo less last time and was a little pissed I couldn't do the same @ 72 but apparently I did 3x8 @ 71.
Good.

Yates Row
3x10x77 kg

Weighted Planks
1x5x10s @ +30 kg

BB-Curls
1x20x30 kg

Was running late and only had time for one set.

1.4.2015

Biking
22 kms / 17.8 kmph

Another blizzard in the morning but pretty much all of the snow had melted away in the afternoon.

2.4.2015

The exact opposite of Tuesday - zero energy, zero WIM.

OHP
3x4x60 kg

Figured this'd be an 'easy' 3x5 or 3x6 weight.
Lol no. Not today, the only set that felt like more was there was the last one.

Weighted Chins
2x6 @ +15 kg
1x8 @ +5 kg

DB-OHP
3x8x20 kg's

Weighted Side-Planks
+20 kg
1x5x10s (left)
1x5x10s (right)

DB-Hammer-Curls
2x8x20 kg's
1x12x15 kg's

4.4.2015

Still not 100% recovered from being sick.
But getting there.

Deadlift
3x150 kg
5x140 kg

Bench
3x7x82 kg

Power-Shrugs
2x10x167 kg

Incline-Bench
62 kg
10, 10, 8

Ab-Wheel
2x10

DB-Hammer-Curls
2x15x15 kg's

6.4.2015

Week	BW		Cals	Protein	Carbs	Fat	Fiber
1	80,7		2699	206	233	105	39
2	80,3		2742	217	227	107	41
3	79,9		2859	211	224	124	45
4	79,9		2680	192	224	113	42
5	79,6		2675	192	239	106	49
6	79,2		2746	203	295	84	48
7	78,7		2555	198	221	98	47
8	78,9		2468	185	211	99	41
9	78,3		-	-	-	-	-

Better.
Think I could use another carb-up next weekend.
And probably will. If life doesn't get in the way, like on the last two WE's.

Looks like a spot is opening up on Team Fatness, I might be interested.

YES.
I'd be happy to give up my spot in the fathood, but not quite yet.
It has taken me 8 weeks to lose two and a half kilos of lard and I prolly need to lose another five to have ABZZZ.

But no worries, there's always room for another fellow aspiring fat.
Welcome to the dark side.

7.4.2015

Making tiny gains here and there.
I'll take it.
Better than no gains, or god forbid negative gains.

Bench
3x8x82 kg

Front-Squat
3x3x83 kg

CGBP
3x8x73 kg

Yates Row
3x10x78 kg

Weighted Planks
1x5x10s @ +30 kg

BB-Curls
1x20x30 kg

Are you following any kind of programming?

Yes, my own, that is based on the wisdom of DFII.

Tuesday:
Bench
Front-Squat
CGBP
Yates Rows
Weighted Planks
Curls

Thursday:
Press
Weighted Chins
DB-Press
Weighted Side-Planks
Curls

Saturday:
Deadlift
Bench
Power-Shrugs
Incline Bench
Ab-Wheel Rollouts
Curls

Main lifts are supposed to be heavyish, 2-3 sets done in 3-6 rep range with 3-5 min rest.
And the accessories, 2-3 sets done in 8-12 rep range with 60-90s rest. Or thereabouts.
Lately I've been benching in higher rep ranges as my shoulders and wrists didn't seem to appreciate doing doubles and triples too much.

Trying my best to add tiny amounts of weight (or reps) any time it seems at all possible.

Now that I'm cutting gains are very few and far between, though.
Almost impossible to gain any strength, and any improvement in work capacity is tough to come by, as well.
Oh well, mostly just looking to do my best to fight against strength/muscle losses.

Your non-negative progress is great man

Spinning your wheels is the new getting stronger.

I'd consider this cut a success If throughout it I were able to keep my 1RM's in the same ballpark as they were at the end of my bulkament.
Anything else is gravy.

8.4.2015

Biking
22 kms / 15.9 kmph

Wow. The most lopsided wind conditions I've ever experienced on my commute.
Nearly effortless 21 kmph on the way to work, pedaling like a madman to average 12 kmph on the way back home.

ION,

Finished re-reading the UD2.0 book yesterday.
Intriguing stuff, think Ima give it a go, because why not.
Torture on the weekdays and eazy living on the weekends.
Sounds good to me.

That can wait till May, though.
Thinking standard continuous moderate calorie restriction for the rest of April.
Followed by one week diet break eating at maintenance.
Followed by 4-6 weeks of UD2.0 to finish this cut off.
Be lean just in time for teh summers.

And then bulk for a year eating at a ridiculously small surplus (yeah, sure, just like in the past...).

This.

hehe nice

, and

9.4.2015

OHP
3x5x60 kg

More like it.

Weighted Chins
2x6 @ +15 kg
1x8 @ +5 kg

DB-OHP
1x15x15 kg's
2x8x20 kg's

1st set was a loading error.

Weighted Side-Planks
+20 kg
1x5x10s (left)
1x5x10s (right)

DB-Hammer-Curls
2x8x20 kg's
1x12x15 kg's

10.4.2015

Biking
22 kms / 17.6 kmph




11.4.2015

About 300 carbezions deep into my carb up.
Felt pretty good.

Deadlift
3x155 kg
5x140 kg

155 felt surprisingly light today.
Shoulda pushed it and go for more reps and wander into PR territory.
But I didn't.
Pansy.

155:


Other than the neck crane, looks decent, I guess.
Lockout maybe slightly soft in 1st rep.

Bench
83 kg
8, 8, 7

Right hip flexor started cramping during the setting up process in 3rd set.
Had to lift my legs up on the bench and straighten them up for a bit.
And then left hip flexor started cramping around 6th rep so decided to rack it after 7th. Think I had 8 in me.
O well, can't be too mad, PR is a PR (I think, too lazy to check that out).

2nd set:


Should tuck my elbows a wee bit more.
Or touch a tad higher.

Power-Shrugs
2x10x168 kg

Incline-Bench
62 kg
10, 10, 9

Triceptors too fried to complete 10th rep in 3rd set.

Ab-Wheel
2x10

DB-Hammer-Curls
2x15x15 kg's

Cramping during bench is always fun..

That it is.


13.4.2015

Week	BW		Cals	Protein	Carbs	Fat	Fiber
1	80,7		2699	206	233	105	39
2	80,3		2742	217	227	107	41
3	79,9		2859	211	224	124	45
4	79,9		2680	192	224	113	42
5	79,6		2675	192	239	106	49
6	79,2		2746	203	295	84	48
7	78,7		2555	198	221	98	47
8	78,9		2468	185	211	99	41
9	78,3		2588	185	283	80	45
10	78,2		-	-	-	-	-

Another week and another carb-up in the books.
Fatloss slowing down to a crawl.
Expecting a whoosh this week but time to cut down the calories a bit anyway I suppose.
~2400 for the rest of this month.
Let's go.

FWIW carb-up was:
190p 503c 49f, 3219 cals on Sat.
184p 353c 43f, 2538 cals on Sun.

Yuck. I want pizza.

13.4.2015

Biking
24 kms / 16.9 kmph

14.4.2015

Not great.
Not terrible.

Bench
3x7x84 kg

Front-Squat
3x3x84 kg

CGBP
3x7x74 kg

Yates Row
3x10x79 kg

Weighted Planks
1x5x10s @ +30 kg

BB-Curls
1x20x30 kg

15.4.2015

Biking
22 kms / 17.4 kmph

16.4.2015

Well, ****!
Felt a twinge in the left side of my neck during the last rep of 2nd set of presses.
Rested for a few minutes but the soreness didn't seem to want to go away so proceeded cautiously and decided to skip the 3rd set and take it easy with everything else.
Safety first.

Neck/left upper trap still sore ~17 hours later. 18/37 on the pain scale. Mobility slightly limited, hurts more at the ends of ROM.
Don't think it's anything too serious though, but not sure I can DL tomorrow.
Bleh.

Lession learned, keep the neck packed.

OHP
2x5x60 kg

BW Chins
3x10

DB-OHP
3x12x15 kg's

Weighted Side-Planks
+20 kg
1x5x10s (left)
1x5x10s (right)

DB-Hammer-Curls
3x12x15 kg's