7.29.2022

40 minute walk

1700 cals, 120g protein, kind of a cheat day today


7.30.2022 Training
W4D4

Rack Pull - 135x5, 225x5, 245x5, 265x5x3 sets @pretty easy
SSB Squat - 65x8, 115x8, 135x8, 155x8, 175x5 x1 sets *
Seated Leg Curl - 70x10 x4 sets
EZ Bar Curl - 50x12 x4 sets

W=168 (-6)

Fine I guess. I had a situation come up during squatting. This idiot comes in and has a camera guy following him around. Some kind of small time youtuber or instagram guy. And he's just going ham all over the gym, tarding the place up. Warms up to deadlift and the deadlift platform is right next to where I squat, slamming the weight as loudly and obnoxiously as possible even for a 1 plate warmup set. Just jumping around like a ****in clown. It totally put me off my workout and I just quit mid set and went on to do my assistance work (machines are opposite side of gym). It was just some kind of one off thing and the gym let him do it so I didn't say anything, but maybe I should've. I intended on doing just 2 sets of 8 so it wasn't a huge deal.

Pulls felt very tidy. I think I'm going to continue to push these and take it fairly easy on SSB since I hurt myself doing squats. Also notable that I lowered the pins by one hole so were about 4" off the floor (from the edge of the 45). There's one more hole below that and I'll probably drop it down again in a few more weeks.

Sounds like the only thing you can do to respond is to start your own channel ("Lilliputian Fitness"?) and destroy him.

If only manlet was a protected class, I wouldn't have to endure this treatment.



7.30.2022

40 minute walk

1500 cals, 115g protein

7.31.2022

40 minute walk

1400 cals, 90g protein (forgot to drink whey on this day)

8.1.2022

40 minute walk

1550 cals, 110g protein (drank a beer)


8.2.2022 Training
W4D4

TNG Bench Press - 45x5, 95x5, 125x5, 135x5, 145x5 x3 sets, LS @8ish
Incline Bench Press - 45x8, 95x8 x2 sets, 105x8 x2 sets feels gainsish
Seated Row - 110x10 x4 sets (ez, gonna increase weight)
Triceps Pressdowns - 30x12 x 4 sets

W=167 (-7)


I'm finally getting the tiniest bit of traction on upper body lifts. Weight is stalling a bit. It's possible I'm miscounting calories but I think more likely it's just standard variance.

This is a really dumb take, Melk.

I don't suppose you'd care to explain. Should be easy, right?

Biden is just your standard establishment democrat. He's about as close to "generic dem" as you could have gotten in 2020. There is nothing unique enough about him to call anything "Bidenism".

This bit is the terrible take. It is so bad it doesn't need explanation.

I could make the opposite argument and say, that as someone who is skeptical of the government in general, anything non-democrat would be preferable to democrat. And I think my take is substantially less dumb than Melk's, dumb though it certainly is.

Forgot to address this. I haven't seen her bench. Talking to her since I'm skeptical that she utilizes legal form.

Shes def big and strong though, says she curls 40s which is pretty ridiculous. I'm pretty sure 40lb is probably near my 1rm.


8.2.2022

40 minute walk
1400 cals, 120g protein


8.3.2022 Training
W5D2

5/3/3 Beltless Squat - 45x4, 105x4, 145x4, 165x4 x3 sets @pretty easy
Hack Squat Machine - 90x8, 110x8 x3 sets
GHD Back Raise - 25 plate x12 x4 sets
DB Hammers - 25s x9 x 4 sets

W=166 (-8)

Made the mistake of sleeping in today so I had to train after dinner. I've trained fasted since the start of this cycle and I intend to continue that trend after today. Also the gym was hot as **** because the setting sun was greenhouse effecting the entire gym. Lesson learned. Back felt mildly tweaky during one of the squat walkouts.

I'll ignore the second part, which is wrong, and you're right, I don't really care to explain, as it's obviously lol, but to give a simple counter: I prefer Trump to GWB. Should that make me feel bad?

No. It does need explanation. Really.

I'm going to assume you are either interpreting it in some bizarre way (sounds like what kc did) that I obviously didn't intend. Like if you're going to go with "Well Hitler is not Trump, so Melk is saying Hitler is better than Trump. I am very smart". Then JLawOK.jpg.

On the other hand, if you interpreted it as intended, which was Trump was worse than any realistic available alternatives then, yes, you need to explain. I'd love to hear it.

For the record Trump is probably ahead of Hitler, Genghis Khan, Kim Jong Un, and a large number of serial killers/rapists on death row. That's not what I'm talking about. I'm talking about people who were his actual opponents in real life (you know, like Biden).


I actually did a semi-deep dive on "Bidenism" after your post, just to make sure I'm not crazy. It's definitely not a term that is used commonly or uniformly. It really is not a thing. If you just said you think Joe Biden is a shitty president, that's a fine take. There is still no such thing as "Bidenism". The dude has done nothing worthy or unique enough to have an -ism with his name on the front end.

As far as your counter, I see you were doing that dumb thing I described above to Arjun. Congratulatons! You are indeed very smart.

Just so it's perfectly clear "Not Trump" refers to any contemporary politician that had actual equity to win the Presidency instead of Trump (in either 2016 or 2020). That would include anyone serious in the Dem or Republican primaries. Basically someone on a ballot that you could vote for who was "not Trump". Heck, I'd even accept someone like Romney who didn't run but probably could have put in a run.

GWB is obviously not "not Trump". GWB is constitutionally ineligible to be President again, so you can't have GWB instead of Trump. It's not an option. Joe Biden was an option. A shitty option, but an actual option. And he was not Trump, which was good enough for me.

As far as GWB being worse, I think that's a very reasonable position. I think that's a pretty close call actually. Also should have been obvious that's not what I was talking about.

You're melking yourself. I can't speak for KC, but I wasn't going for a gotcha because Hitler is not Trump.

Honestly, I don't care to explain anything to someone who is so narrow minded. You should feel bad if you support Trump over anyone is the definition of narrow minded. I don't like Trump btw, before you ask.

Well, that's good I guess. KC clearly more or less was as his "counter" (i.e., GWB) was not an actual option. Or even possible.


You sure you're not doing the lite version of the Hitler thing? FFS man, it's not "anyone". We got a set of maybe 20-30 people tops (maybe more if you want to include LOL third party candidates who were on ballots). We're talking about people you could actual vote for instead of Trump.

I'd love for you to open my mind. But if you don't want to, that's fine. All I ask is one name. Just give me the name of one person who was a choice ( in the primary or general) who you would have said, you know "I am going to vote for Trump over this man/woman".

Just one name. That's all.

The only reasons I can think of that someone would vote for Trump (in real life) are because they are racist (doubtful in your case), ignorant (This is what I'm guessing, in your case and most people. Many are unaware of all of the horrible **** he has done [Jan 6 hearings were actually news to half the country], and I don't know how much of that makes it to the UK unless you're really following closely. Maybe you are. Who knows?), or extremely wealthy and are willing to put personal gain over everyone's general well being (which is rational, but you should feel bad).

You're hung up on "bidenism" it was just a phrase.

I'm a rich, ignorant racist. 3/3 baby.

I don't know what you mean by "hung up", that was the term you decided to use in your post. I can only respond to what you write. I very likely think Biden is worse than you do (still better than Trump, tho). Still doesn't mean "Bidenism" is a thing.

If you were paying even the slightest bit of attention to the election in 2020, pretty much no one was excited about voting for Biden. It was just an election of Trump vs not Trump. Joe Biden has been around for a half-century. If there was legit excitement about him, it would have manifested before now.


Nah. If you get a W2 you ain't rich enough. Even I'm not gonna call you a racist.

So, just ignorant. 1/3. Is that better or worse?

8.4.2022

didn't walk, inclement weather
1400 cals, 110g protein

8.5.2022

didn't walk, was busy from 7pm on trying to have a social life
1700 cals, 110g protein (had 3/4 of a beer and some popcorn)


8.6.2022 Training
W5D3

Press - 45x5, 65x5, 85x5, 90x5 x2 sets @ 9.5, 9.5
Pause Bench Press - 45x8, 95x8, 125x8 x3 sets last set @7.5
Peccdeck - 80x10 x4 sets @easy
Lat Pulldown - 110x10 x4 sets @hard (increased the stack on these)

W=165 (-9)

Finally crossed into a new pound.

Presses were hot garbage. I just can't seem to have a tight kinetic chain when I do them. I was wearing sneakers which I'm sure could be a factor. Idk if I'm just not able to get full thoracic extension and get my head far enough back to keep the bar in a straight line.

Bench press sucked at first but got better. I might be able to pause 135x8, it'd be a bone on bone grinder though.

Walking to resume tonight. I like doing it, I look forward to doing it, the last two days of not doing it were just an anomaly. I intend to keep the long walks at dusk around for at least the foreseeable future.

8.6.2022

didn't walk, inclement weather
1300 cals, 100g protein



8.7.2022 Training
W5D4

Deadlift - 135x4, 185x4, 225x4, 255x4 x2 sets @easy
SSB Squat - 65x8, 115x8, 155x8 x3 sets @decent
Leg Curl - 75x10 x4 sets
EZ Curl - 50x12 x4 sets

W=165 (-9)

Decided to just pull from the floor. Might have been premature. I stopped at 255, because even though it was easy, it didn't feel like 100%. I backed off the weights on SSB also, just trying to focus on form. It's still enough of a challenge that my legs will be sore tomorrow.

This is a mistake. Once you complete your evolution into a better shape, you will look down on the slovenly people who are willing to socialize with you in your current state. You should be in a metaphorical chrysalis on the social front.

Glad that you are enjoying the walking.

Nah I'll just dump all the ugly people when that time comes.


8.7.2022

Casually walked a 3 mile trail.

Another 40 minute walk later on

1500 cals, 120g protein


8.8.2022

40 minute walk

1800 cals, 100g protein
Mistakes were made on this day.


8.9.2022 Training
W6D1

TNG Bench Press - 45x5, 95x5, 125x5, 135x5, 150x5 x3 sets @7-8
Incline Bench Press - 45x8, 95x8, 105x8, 115x8 x3 sets, LS @8.5
Seated Row - no time
Tricepsitops - no time

W=165 (-9)

Had to get ready for a work trip this morning and ran out of time despite getting up at 5:15. Pretty nice pressing for me these days.

8.9.2022

few hours of moderate physical labor
didn't count calories, but def under 2000

8.10.2022 Training
W6D2

5/3/3 Beltless Squat: 45x4, 135x4, 185x4 x3 sets @ kinda hard
Lat Pulldown: 110x10 x4 sets

W=?

Lol. I went to a "functional fitness" gym in Nashville because it was the only option. I had to be there at 6am when they opened to get a day pass and I had to be back by 7:15 so I had a very limited amount of time to train. Lady makes me fill out a whole contract and sign a waiver which took 10 minutes. I get in the gym and it's literally less than 2000 square feet and a triangular space crammed with like 5000 square feet worth of equipment. Walls are lined with power racks that are crammed with piles of functional fitness crap. I cleared one out and squatted with two new age douche trainers plying their trade with yuppies within 10 ft radius of me. One of them was demonstrating kettlebell rows on a stability ball. My colleague described it best: the people in this gym are doing whatever is in the first picture when you google "working out".

I had practically no time and mistakenly took a 20lb jump on squats. They were a little too heavy probably. Lower back ached a tad during the first set. Anyway it was mostly a fail workout but this is literally the first time I've ever trained on a work trip since I've been with this company (>2 years).


8.10.2022

8 hours of hard physical labor
didn't count calories, def less than 2k

8.11.2022

didn't walk, social life. Walked like 16 blocks during said social life though.
1500 cals, 100g protein

8.12.2022 Training
W6D3

Press - 45x5, 65x5, 85x5, 90x5 x2 sets @9, 75x5 x sets
Pause Bench Press - 45x8, 95x8, 125x8, 130x8 x3 sets last set @8
DB Fly - 20s x10 x4 sets
Lat Pulldown - 100x10 x4 sets

W=167 (-7)

8.12.2022

40 minute walk
1500 cals, 100g protein

8.13.2022 Training
W6D4

Deadlift - 135x4 x2 sets, 185x4, 225x4, 245x4 x2 sets
SSB Squat - 65x8, 155x8, 175x8 x3 sets
Seated Leg Curl - 80x10 x4 sets

W=167 (-7)

My back just isn't getting back to full strength. Deadlifts were fine but there was something going in the left lower back and glute to the point that 245 felt legitimately hard. Imagine doing a deadlift where every prime moving muscle is requiring approximately no effort but your left glute is twerking on the way up for each rep. At this point I'd probably be better off doing 135 for 5 sets of 10 or something.



8.13.2022

didn't walk
2200 cals, 150g protein
Absolute wild guess. I had mexican for lunch and indian for dinner, probably 1000 cals each plus a protein shake.

8.14.2022

Walked a trail for like half an hour.

2100 cals, 110g protein


8.15.2022

40 minute walk

1400 cals, 115g protein


8.16.2022 Training
W7D1

TNG Bench Press - 45x5, 95x5, 125x5, 135x5, 150x5 x4 sets @7-8
Incline Bench Press - 45x8, 95x8 x6 sets
Seated Row - 110x10 x4 sets
Tri Rope - 30x12 x 4 sets

W=165 (-9)

I mistakenly increased weights from week 5 instead of week 6, resulting in me pretty much repeating week 6's programming with a bit more volume. Bench is feeling very decent. I kept incline light today because I was having some minor pain in my right arm. Just did a bunch of submax sets.

I guess if ya'll needed proof that I sustain weight on average <1800 cals a day, you can look at my last 3 weeks of logs. I am looking noticeably better though so I'm pretty sure that recomp is happening. I did some nudes at 165 and the difference between me fit (ish) at 165 and me unfit at 165 is staggering. I may share those at some point but here's some pics from today with clothes.

8.16.2022

40 minute walk
1500 cals, 110g protein


8.17.2022 Training
W7D2

5/3/3 Beltless Squat - 45x4, 105x4, 145x4, 185x4 x5 sets @pretty easy
Hack Squat Machine - 90x8, 130x8 x3 sets
GHD Back Raise - x20 x3 sets
DB Hammers - 25s x8 x 3 sets

W=164 (-10)

Thick, solid, tight

Side view seated pics are great if what you are missing from life is crushing self-disdain.