Sunday, February 25, 2018 Training
Hypertrophy Block C2W3

8 min McGill

1. Press (kg):

30x8
35x8
35x8
35x7
35x7

2. Spoto Press (kg):

50x5
55x5
55x5
55x5
55x5

3. Close NG Chin (@61kg): 10, 8, 8, 8, 6
3. Machine Triceps Extension (kg): 70x15x4

Training time: 1:25

***

Blah, another 2 workout week. Work is ridiculous. I also forgot my belt, so no rack pulls.


Week 98 Diet
Cut Phase Week 9

Man, you're so light. You could be a killer rock climber! lol

Good work man, keep it up. Your consistency is impressive

Weight alone isn't the important part of climbing, it's relative bodyweight strength.

Well yeah (with relative finger strength being > relative bodyweight strength), but climbers are generally small and light (tallish Adam Ondra is 1m85 ... and 68kg). Good place to start from

Thanks. I'll feel better about my consistency when I can start making it to the gym the prescribed 3 days a week again, but yeah I guess it's something to at least keep showing up.

Tuesday, February 27, 2018 Training
Hypertrophy Block C2W4

1. Bench Press (kg):

52.5x6
57.5x4f
55x5f
50x10 x2

2. Seated Row (lb): 130x9, 145x9 x3
2. Arnold Press (lb): 30s x9, 35s x9x3

***

For this one I went in totally fasted (no food at home) and abstained from my preworkout (because it makes me feel like ****, especially when taken on empty stomach). I guess a decrease in performance was to be expected under the circumstances but I probably lost at least 10% of my strength on all lifts.

I need to start being stricter nutritionally. Lately I've been so busy that I just eat whatever is convenient/fast. In terms of calories, this is okay, but macros/micros/timing has been awful lately and it's not surprising that I'd have terrible workouts.

Friday, March 2, 2018 Training
Hypertrophy Block C2W4

10 min McGill

1. Squat (kg):

20x10
40x5
55x10
65x10 x3

2. Rack Pull (kg):

75x12
75x12
75x12

Training time: 0:45

***

For once I actually had time to do all the things I set out to do. Then once I got done with the rack pulls I realized that I forgot my work clothes. So in the time that it would have taken to bench, I had to run back home and get showered/dressed. Oh well. Back feels great.

Yeah. He’s decently strong for his weight. Who knows

Monday, March 5, 2018 Training

1. Press (kg):

27.5x6
32.5x6
37.5x5
35x6 x4

2. Close NG Chin (@62kg): 5, 8, 8, 8, 8

2. Spoto Press (kg):

52.5x4
57.5x4 x4

3. Crossover Triceps Extension (lb): 75x15 x2
3. Back Extension (kg): 0x12, 10x12
3. DB Concentration Curl (lb): 15s x17 x2


Training time: 1:05

***

Nothing to comment on. Pretty standard day. I'm ditching the whole cycle x week y thing because at this point it's clear that what I'm doing isn't cyclical or progressive at all and it's just gaintaining at best. Shrug.


Week 99 Diet
Cut Phase Week 10

[QUOTE=Renton555;53529197]Thanks. I'll feel better about my consistency when I can start making it to the gym the prescribed 3 days a week again, but yeah I guess it's something to at least keep showing up.

Wednesday, March 7, 2018 Training

1. Bench Press (kg): 50x8, 55x8 x3

2. Seated Row (lb): 115x1, 130x11 x3
2. Arnold Press (lb): 25s x11, 30s x11 x3

3. Push-up: 15 x3
3. Chin-up: 7 x3

Training time: 0:50

***

Saturday, March 10, 2018 Training

1. Squat (kg): 62.5x10, 70x10 x2

2. Rack Pull (lb): 60x5

Training time: 0:30

***

I'm having a rough week. Three days ago, one of our cats went out the window and never came back. We've had constant issues with his wanting to go out at night and our policy has been to let him hang out just outside the window at dawn. He's afraid to go out in the day, you see, so he just sits out there on the air conditioner and watches traffic go by then always comes back in to sleep during the afternoon and we lock him in before dark.

Only this time he just never came back in and it's been long enough at this point that we're pretty sure he's dead somehow. Now I'm grieving for this animal about as much as I would be for a close family member. Except I don't even have the luxury of knowing that he's dead, so there's the faint glimmer of hope that he'll come back in at any moment. Meanwhile, my job has been super sucking lately, which isn't helping matters.

Today was my day off and I had plenty of time to gym for once, so wouldn't you know that I tweaked my back on the last set of squats? It was probably an RPE 6 or so, and on the last rep I felt a slight twinge in the familiar area that I've been calling the QL (left lower back). Warming up to do rack pulls I felt the pain worse so I called it. Of course, I could have moved on to doing bench press or back raises or whatever else but I got to thinking about this cat and feeling like the worst kind of ****.

Sorry about your cat Losing pets is aweful.

Tough week indeed. Not knowing is brutal.

Just a placeholder post:

It's been a few days since my last workout, and I'm intentionally not going tomorrow. My work has been ridiculous this week, but things are getting better. We just hired a third manager so my schedule is about to become much more flexible, which will allow more time for training.

My cat returned after 4 days. Things are semi-stabilizing at work. My bodyweight is right at 58kg, so I'll be at all time PR weight pretty soon, especially if I cut out the stress eating.

So I'm not dead yet, folks.

I was rooting for the cat.

Thanks. I wish I could be happier about the result but the rest of my life just sucks so much that getting my cat back felt like a small mercy.


Tuesday, March 20, 2018 Training

1. Squat (kg):

20x5
40x5
60x1 (pain)

2. CG Prone Bench Press (kg):

20x5
35x5
50x5
55x5 x3

Training time: 0:45

***

I guess I showed up. Looks like I can't squat for the foreseeable future. Anyone care to give me a 3 day program with no squatting?


Week 100 Diet
"Cut" Phase Week 11



Week 101 Diet
"Cut" Phase Week 12



I have been pretty good about logging my food throughout the ****storm of the last 2 weeks, I just never got a chance to sit down and tally up the calories until now. I'm basically maintaining weight so it looks like 2100 is a safe bet for what my current TDEE is with barely any lifting to speak of.

My schedule has opened up slightly that I should be able to put in three 90 minute training sessions a week. I'd rather use someone else's program this time around because then I don't have to take responsibility for the program itself, just the effort I put in.

to the return of the cat!

Kitty!!!

In the order from oldest to youngest. The all have unpronounceable Cambodian names so I'll just call them #1, #2, #3. #1 is the one that went missing. He's also the one with the most complex personality. He's practically a human being with empathy and love and all that ****. #2 is kind of cool, but is really territorial and has actually attacked visitors. He's only sleeping on my arm in that picture because it's cold in the room and he found a heat source. #3 is fully an animal, just a ball of fear and fur.


Monday, March 26, 2018 Training

1. Press (kg):

27.5x5
32.5x5
35x5
37.5x5
35x5

2. NG Chins (@60kg): 7,7,7

2. DB Bench (lb): 45s x8 x3

***

Some weird stuff going on with my left elbow during the bench sets. The whole ordeal of getting ready and proceeding with this workout was such a slog. There's no way I can maintain a regimen unless I can figure out how to buy in psychologically again. New program would probably help.


Week 102 Diet
"Cut" Phase Week 13



Pretty bad.

Maybe stop cutting? An energy boost might help

Already essentially have done that. My weight has been stable for weeks now. 57.8kg this morning.



Another placeholder post. I'm going to reinvent this thread as soon as I get through this week. Maybe even start a new thread! Right now I have very little time to train and even less inclination. Diet is slipping also.

My vague plan is to continue cutting until around 54-55, then maintain and get stronger at that bodyweight with a simple program, probably a 4-day upper lower split without barbell squatting or deadlifting from the floor for a while.

Monday, April 23, 2018 Training

Bench Press (kg):

20x10
30x5
40x5
50x5
50x5
50x5

Leg Press (kg):

40x8
80x8
100x8
100x8
100x8

Chin-up (@59kg): 0x7 x2, 0x6

***

So after almost exactly two years of unbroken training and calorie counting, I've finally had a major lapse in both. No need to list excuses but I'll do so anyway; it was a perfect storm of negative events and feedback loops. The brutal hours of my job and underlying stress from it, almost losing a pet, a halt in progress on any of my lifts and my back injury preventing me from doing anything interesting with squat or deadlift. Then add to the mix that I was cutting.

For the last month I have been insanely busy with work and I have been stress eating. I eat french fries sometimes twice a day, dessert type foods prob 3x a week, and I wouldn't be surprised if I am getting less than 70g protein on some days. Miraculously, my weight still hasn't exceeded 58kg, but I'm sure given my trash genetics that I decomped considerably with just a month lapse in training. I feel "softer" all over but it could just be in my head.

My goal at this point is to re-integrate training and conscientious diet into my life little by little. I just want to stack up two consecutive weeks of 3x weekly training and try to eat reasonably, then I'll add calorie logging back into the mix. I won't make a great effort to reduce calories; my goal is to be #forever58kg, recomp some, and reclaim a basic level of fitness again.

Program will just be starting strength, replacing power cleans with chin-ups, deadlift with sumo deadlift, and squat with leg press for sets of 8 instead of 5. I am a special snowflake god damnit.

I took it pretty easy on the weights today. 50kg bench was shockingly hard, I prob had at least 30kg more on leg press but I'm taking that slow as I'm not yet certain how friendly it will be to my lower back, and I'm sure I'll be sore for days regardless.

Good luck getting back at it!

Good to see you back dude

Thanks guys.

Thursday, April 26, 2018 Training

Press (kg):

17x10
22x5
27x5
32x5
35x5 x3

Sumo Deadlift(kg):

60x2 (sharp pain in my left lower back)

Disappointment Curls: 3 sets

Despair Thrusts: 2 sets

Self-inflicted Gunshot Wound Rows: 1 rep

***

Renton, get back in here!