Dunno what you're talking about, Brian. That thigh shadow is putting in srs work for me.

Yeah, I'd be good if my legs looked like that. I have the leg mass of a 14-year-old anorexic girl.

Have you tried squats and or whole milk?




I use this expression to refer to things that the woodworkers at my company fabricate and they have no idea what I'm talking about. They aren't about this swole life, though.



8.17.2022

didn't have time to walk
1400 cals, 110g protein


8.18.2022

40 minute walk
1600 cals, 125g protein


8.19.2022 Training
W7D3

Press - 45x5, 65x5, 80x5, 90x5 x3 sets @8.5, 9, 9.5, 80x5
Pause Bench Press - 45x8, 95x8, 125x8, 135x8 x2 sets @8, 8.5
Wide Grip Lat Pulldown - 100x8 x4 sets
Machine Fly - 85 x10 x4 sets

W=165 (-9)

The tiniest particles of overhead pressing gains were observable today. Bench press was average. All that being said, I trained on no caffeine today which is unusual.

I am noticing that I'm accumulating some fatigue, especially lower body. I might just start a new cycle with a deload week after this week is done. I am liking the 4 day upper lower split though. It's kind of old school but the workouts are short and I feel like I'm making sustainable progress.

8.19.2022

40 minute walk
1600 cals, 100g protein


8.20.2022 Training
W7D4

Deadlift - 135x4 x2 sets, 185x4, 225x4, 255x4 x3 sets
SSB Squat - 65x8, 155x8, 185x8 x2 sets

W=166 (-8)

Deadlifts felt much better than last week. Squats were pretty tough by the 8th rep. I cut the accessories out because the gym was getting prepared to host a powerlifting meet and they were moving machines around.

Def gonna move into a new cycle and a low stress week.

8.20.2022
Didn't walk
? cals

8.21.2022

Didn't walk

1600 cals, 100g protein

8.22.2022

Didn't walk

1800 cals, 110g protein


8.23.2022 Training
W8D1 deload

TNG Bench Press - 45x6, 95x6, 115x6, 125x6, 135x6, 145x6 @7.5
Incline Bench Press - 45x8, 75x8, 95x8, 105x8 @7
Seated Row - 110x10 x3 sets
Tri Rope - 40x10 x 3 sets

W=167 (-7)

Been slipping on diet a little. Also slipping on walking but every night it's either been rainy or I got home too late to do it. Lifts felt really good today.

8.23.2022

45 minute walk/hike 50% of it up a steep hill
1700 cals, 100g protein


8.24.2022 Training
W8D2 deload

Tempo Squat - 45x5, 135x5, 185x5
Sled Hack Squat - 90x8, 130x8 x3 sets
GHD Back Raise - x15 x3 sets
DB Hammer Curl - 25x8 x3 sets

W=167 (-7)

8.24.2022

40 minute walk/hike 50% of it up a steep hill
1500 cals, 110g protein


8.25.2022

didn't walk
2000 cals, 130g protein


8.26.2022

didn't walk
1800 cals, 110g protein


8.27.2022

2 hour hike
didn't count calories, i'll say 2100


8.28.2022 Training
W8D3/W8D4 deload

Press - 45x5, 65x5, 80x5, 90x5 x3 sets, LS @8
SSB Squat - 65x8, 155x8, 185x8
Pause Bench - 45x8, 95x8, 125x8, 135x8 x3 sets, LS @7.5
Deadlift - 135x4, 185x4, 225x4, 255x4

W=?


8.28.2022

40 minute walk
1600 cals, 100g protein



Slipping on diet some. Time to start some new programming and get my head back in this.

8.29.2022

50 minute hike

1500 cals, 110g protein


8.30.2022 Training
C2W1D1

TNG Bench Press - 45x10, 95x6, 125x6, 135x6, 150x6 x4 sets @8-8.5
Incline Bench Press - 45x8, 95x8, 105x8 x3 sets
Seated Row - 110x10 x4 sets
Tri Rope - 40x10 x 4 sets

W=163 (-11)

Really solid workout. Bench numbers were well selected and I could comfortably add 10lb to Incline. Those sets felt better than ever.

Also, still somehow losing weight despite the slipping.

8.30.2022

40 minute walk

1600 cals, 100g protein

8.31.2022 Training
C2W1D2

Squat no belt - 45x5, 135x5, 185x5, 225x5
Sled Hack Squat - 90x8, 140x8 x3 sets
Facepull - 50x15 x4 sets
EZ Bar Curl- 50x10 x 4 sets

W=165 (-9)

I think this is the first time squatting 2 plates since snap. It's also the heaviest 225 has ever felt. Still not feeling very confident under the bar. I was gonna do two sets but my back felt a bit weird after the first 225 so I just decided to get my volume from hack squats. I'm sure it's nothing and mostly psychological.

8.31.2022

40 minute walk

1700 cals, 110g protein

9.1.2022

30 minute walk

2100 cals, 125g protein


9.2.2022 Training
C2W1D3

Press - 45x6, 65x6, 75x6, 85x6 x3 sets @fairly easy
Pause Bench - 95x8, 125x8, 135x8 x3 sets @7

W=166 (-8)

Didn't have time to accessorize. Probably went slightly conservative on weights today but it's week 1 so I think that's appropriate.

9.2.2022

didn't walk

1800 cals, 110g protein


9.3.2022

40 minute walk

1700 cals, 110g protein


9.4.2022 Training
C2W1D4

Block Pulls: 135x5, 185x5, 205x5, 225x5 x3 sets, felt like **** and ran out of time

W=166 (-8)


9.04.2022

didn't walk

2100 cals, 120g protein


9.05.2022

40 minute walk

1900 cals, 100g protein


9.6.2022 Training
C2W2D1

TNG Bench Press - 45x6, 95x6, 125x6, 135x6, 145x6 x5 sets, LS@8.5
Incline Bench - 95x8, 105x8, 115x8 x2 sets
Seated Row - 110x10 x4 sets
Tri Rope - 40x10 x4 sets

W=165 (-9)


Diet is kind of unraveling. Motivation to train lower body is also unraveling. Today I went lighter on bench but did more sets. It's part of an older, wiser Renton approach to resistance training.

9.6.2022

40 minutes walk

1600 cals, 100g protein


9.7.2022 Training
C2W2D2

Squat no belt: 45x5, 135x5, 185x5, 225x5 x2 sets
Hack Squat: 90x8, 140x8, 160x8 x3 sets
GHD Back Raise: x15 x4 sets
DB Hammer Curl: 25s x8 x4 sets

W=165 (-9)

Took a big jump on hack squats. Another big jump is easily there. I think I'm just gonna get up to 4 plates hack squat and just train the movement pattern on the barbell squat with moderate weight. 225 is still pretty dang heavy for me on the 5th rep. I was very sore for 4-5 days after this session.


9.7.2022

inclement weather, didn't walk

1600 cals, 100g protein


9.7.2022

didn't walk

shitload of cals


9.09.2022

didn't walk

1700 cals, 110g protein


9.10.2022 Training
C2W2D3

Press: 45x6, 65x6, 85x6, 90x6 x3 sets @8.5
Pause Bench: 45x8, 95x8, 125x8, 135x8 x3 sets @kinda hard
bailed on accessories

W=?


9.10.2022

30 minute walk

1800 cals, 120g protein

9.11.2022

inclement weather, didn't walk

2300 calories, 110g protein



***

Yes, I'm aware my **** is unraveling. Just catching up on posting for accountability's sake. To be fair, I thought I posted some of these earlier in the week but I think I just left an open post and didn't click send on my phone.

You are being too hard on yourself. The second best recipe for failure is to be gung-ho for the expected amount of time that the god of gung-honess could possibly be gung-ho and then disappointed that you can't be gung-ho on a consistent basis beyond that because you are a person.

Relax and just do what you can, person-man. You've made progress and that is good. Two steps forward and one step back is = to one step forward. Just keep doing the two steps forward thing and do your best to avoid three or more steps back.

The first best recipe for failure is gluten free bread.

9.12.2022

40 minute walk
1700 calories, 110g protein


9.13.2022 Training
C2W1D1

Bench Press: 45x6, 95x6, 125x6, 135x6 x4 sets
Incline Bench Press: 95x8, 115x8 x3 sets
Seated Row: 110x10 x4 sets
Tri Rope: 40x12 x4 sets

W=164 (-10)


9.13.2022

worked on jobsite all day out of town, didn't walk
2200 calories, 150g protein

9.14.2022

didn't walk
1700 calories, 100g protein


9.15.2022 Training
C2W1D2

Squat: 45x5, 95x5, 135x5, 185x5, 205x5
Hack Squat: 90x8, 140x8, 180x8 x4 sets

W=166 (-8)


9.15.2022

didn't walk
1800 calories, 110g protein


Back has been feeling a bit tweaky lately. Squats seem to aggravate it more so I'm continuing to go light on them and push the hack squat harder. 2 plates on the hack squat felt fairly heavy and the next day my legs are very sore. Falling off on the walks due to just not having times a lot of nights. Diet is somewhat improving.



Maybe but I know the signs that compliance is low for me, and a lot of them are showing up these days.

So, you aren't getting an A+. Somewhere around a B- / C+ overall?

The thing to think about is that you have, repeatedly in the past, fallen completely off the wagon and then gone a long time before getting back on. Had you maintained something approaching (or even somewhat less than) your current (self-described non-Renton-approved insufficient) level of compliance over that entire time-frame, you'd be in better shape than you are now, right?

As an aside, I have a similar problem that I am working on.