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  #11  
Unread 08-05-2015, 08:21 PM
5foot6 5foot6 is offline
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Join Date: Jun 2015
Posts: 52
Default Cardio, 08-05-15, Wed

Weight: 133.4
Tanita: 13%
Food: 2445
Macro: 144p/284c/86f

Mobility:
Shoulder Dislocates (slow) with a light metal pipe: ?*20,20,20,20 /3'

Cardio:
20 minutes on the elliptical.

Notes:
None.
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  #12  
Unread 08-06-2015, 07:07 PM
5foot6 5foot6 is offline
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Join Date: Jun 2015
Posts: 52
Default Back-Cycle 1.2, 08-06-15, Thu

Weight: 132.8
Tanita: 13.5%
Food: 2983
Macro: 189p/394c/77f

Upper:
Power Clean: 55*3,3,3 /30"
Bench: 135*6,6,6,6 /3'
T-Bar Row: 60*6,6,6,6 /3'
OHP: 55*10,10 /2'
Weighted Olympic Ring Chins: body-weight*5,5,5,5,5 /2'
Superset
DB OH Ext: 12*10
DB Curls: 20*10
Lateral Raise: 12*10
Rest: 1'
Repeat Once

Notes:
1 hour, 10 min. Was planning to switch up the exercises but in the end I punted and decided to just keep doing what I've been doing until it stops working. For example, wanted to replace T-rows with cable and add flyes and a rear delt exercise but figured at my age and genetic mediocrity I should just keep it simple with less especially since I lift EOD.

I did move lateral raises to last but added it into a giant superset with OH ext and curls. 2 sets with dumbbells. Light and fast with no rest except 1" before the 2nd set. No idea how to transcribe that info so I did the best I can.

Not sure about calories and macros today. Wife made gluten-free pancakes and I had a hard time calculating it out so I went with worse case scenario and overestimated I think.
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  #13  
Unread 08-07-2015, 05:47 PM
5foot6 5foot6 is offline
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Join Date: Jun 2015
Posts: 52
Default Cardio, 08-07-15, Fri

Weight: 132.2
Tanita: 13%
Food: 2125
Macro: 178p/161c/76f

Mobility:
Jefferson Curls with metal pipe: 5?*10,10,10,10 /2'

Cardio:
20 easy minutes on the elliptical.

Notes:
I should add some sort of hip mobility stretch.
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  #14  
Unread 08-08-2015, 05:38 PM
5foot6 5foot6 is offline
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Join Date: Jun 2015
Posts: 52
Default Back-Cycle 1.3, 08-08-15, Sat

Weight: 132.4
Tanita: 13.5%
Food: 3037
Macro: 209p/371c/78f

Lower:
Power Clean: 55*3,3,3 /30"
SQ: 135*8,8,8,8 /3'
RDL: 135*8,8,8,8 /3'
Leg Ext: 65*12,12,12 /2'
Leg Curl: 60*12,12,12 /2'
Calf R: 175*8,8,8,8 /3'
Seated Calf: 180*12,12,12 /2'
Crunch w/ tri-bar: 50*8,8 /2'
DB Back Ext: 20*8,8 /2'

Notes:
Clueless on how to count cooking oil. That 78g of fat includes 28g of cooking oil (2 tbs) of a stir fry that I ate maybe half. Wisdom from the Internet says to count 70-80% of the oil so if I ate half I could record it as 11g (14g*.8). Makes my head-spin so I'll just use 28g and save the Cherry Garcia for tomorrow. #puntingon3rdandinches.

Also clueless on food intake. On squat days, body wants 3,000+ calories which is way north of 18*bw but I can't quite figure out net calories from this 90 minute workout but I refuse to wear my Polar chest strap and watch while lifting. That's just an accident waiting to happen. I know Lyle has the calorie adjustment article but I'll worry about that in a week or two. Insufficient data so far I think. I also kinda remember somewhere something about eating just slightly above maintenance during the back-cycle. Oops. Worse case, winter will come in time for me to throw a sweater on and I'll get to spend 2017 on a diet. Ha-ha, jokes on me.

Still using the squat safety bar. Discovered that if I sit back just a tad more, pressure goes off my mid back. Weird. Let's see if that still holds true at 170lbs. Furthermore, because of the angle of the bar and a tendency to sit more upright, I find myself wanting to go ATG which may be a problem once I try to get back to 170.
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  #15  
Unread 08-09-2015, 08:20 PM
5foot6 5foot6 is offline
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Join Date: Jun 2015
Posts: 52
Default Rest, 08-09-15, Sun

Weight: 133
Tanita: 12.5%
Food: 2243
Macro: 171p/164c/103f

Mobility:
Hip flexor stretch with a foam roller. Also some funky frog pose. Helped.

Notes:
No cardio. Sunday family grill time involving a 10oz ribeye and ice cream and a heat index of 109. No alcohol. It's just too hot.
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  #16  
Unread 08-10-2015, 09:35 PM
5foot6 5foot6 is offline
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Join Date: Jun 2015
Posts: 52
Default Back-Cycle 1.4, 08-10-15, Mon

Weight: 131.8
Tanita: 13%
Food: 2587
Macro: 206p/370c/29f

Upper:
Power Clean: 55*3,3,3 /30"
Bench: 135*8,8,8,8 /3'
T-Bar Row: 60*8,8,8,8 /3'
OHP: 55*12,12 /2'
Wt Ring Chins: bw*5,5,5,5,5 /2'
Superset
DB OH Ext: 12*12
DB Curls: 20*12
Lateral Raise: 12*12
Rest: 1'
Repeat Once

Notes:
1 hour, 10 min. Meant to add a 5 plate to the chins but I forgot. Then somehow I missed my Ben & Jerry window that I had reserved for the fat intake but yesterday's made up for it I guess. Too many chores last night led to less than ideal sleep yet I somehow dropped a pound. Don't recall a whoosh but I did drink tons of water from being in and out of the sun.

Okay, that wraps up week 1 of the back-cycle/deload. Started at 132.2 and ended at 131.8 before today's workout so maybe I should look at tomorrow morning's weigh-in. Anyhow, I learnt that I need to learn a lot more. When I started GBR 1.1 on July 11th, I weighed 126. In there was a non-weighing, non-counting well fed vacation that led to 137 when I got back so it could be that my body is just re-adjusting. Furthermore, I didn't take 2 weeks at maintenance calories before the strength bulk utilizing an 8x3 format so my weight and bodyfat is all over the place.

I do feel stronger. Emotionally, this back-cycle feels like I'm watching paint dry and all I want to do is add weight to the bar. Intellectually, I'm positive I needed the deload and have no doubt an injury was right around the corner if I had kept pushing. I also think that I should add weight to the bar slower and perhaps use fractional plates. If at my age the best I can do is to add 1/2 pound of muscle a week then I'm not sure adding weights faster and eating 25xbw in calories will help increase my LBM quicker.

For the second week of the back-cycle at 90%, I'm just going to do more of the same and see where my body-weight is at the end of it and compare it to this week before making dietary and caloric adjustments when I resume the previous weights.

Who knows. Maybe I'm merely recomping or doing a slow bulk with this current scheme without realizing it. Best I can do is to keep going, make notes, and stay disciplined. I have seen the EOD workout/refeed with PSMF on the in-between rest days but I'm not sure what to make of it. Eat 3,000+ calories on training days followed by 1200 mostly protein on rest days? Those caloric swings sound brutal.
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"All this flat-belly {expletive} is killing the country." ~ Jack Nicholson
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  #17  
Unread 08-11-2015, 08:49 PM
5foot6 5foot6 is offline
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Join Date: Jun 2015
Posts: 52
Default Cardio, 08-11-15, Tue

Weight: 133
Tanita: 12.5%
Food: 3267
Macro: 209p/245c/162f

Mobility:
Shoulder Dislocates (slow) with light metal pipe: ?*20,20,20,20 /1'
Jefferson Curls with metal pipe: 5?*10,10,10,10 /1'

Cardio:
20 minutes on the elliptical.

Notes:
My colossal rest day appetite showed up on this long, exhaustive day. Roughly 34oz of beef and chicken, 200g of white rice, 180g of ice cream, 7 gluten free cookies, 4 marshmallow puffs, fruits, veggies, salad, black coffee, water, and Zevia. Besides the obvious junk food, everything else was home cooked and the wife made dinner #2 when I got home. I wasn't hungry nor felt hunger pangs but I wanted meat. I just needed fuel to keep going all day long else I might have curled up in a fetal position and hibernated.

Had planned on some hip flexor exercises but ran out of time. Speaking of time, I'm going to bed before I start asking the dogs, "You white meat or dark meat?"
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"All this flat-belly {expletive} is killing the country." ~ Jack Nicholson
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  #18  
Unread 08-12-2015, 09:36 PM
5foot6 5foot6 is offline
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Join Date: Jun 2015
Posts: 52
Default Back-Cycle 2.1, 08-12-15, Wed

Weight: 135
Tanita: 13.5%
Food: 3345
Macro: 242p/394c/70f

Lower:
Power Clean: 60*3,3,3 /30"
SQ: 155*6,6,6,6 /3'
RDL: 155*6,6,6,6 /3'
Leg Ext: 72.5*10,10,10 /2'
Leg Curl: 67.5*10,10,10 /2'
Calf R: 195*6,6,6,6 /3'
Seated Calf: 200*10,10,10 /2'
Crunch w/ tri-bar: 60*6,6 /2'
Back Ext: Skipped

Notes:
93 min. Slept well. Got up early before my alarm excited because this is the start of week 2 of the back-cycle. Workout was going well. Just finished the two sets of crunches and was on the floor messing with the tricep bar when I turned slightly to my right and felt a strain somewhere between my lower and mid back. Grrrr!!! Dropped everything and got up and left the [home] gym. Hot shower and 700 calories later my back felt much better and by the end of the day I'm fine. I can twist clockwise and counter-clockwise and bend forward and back without any issues other than a slight tightness but is that tightness from pulling my back or pulling heavy on RDL? However, now I'm paranoid so I may take the next two days off or "game day decision" is the popular vernacular I believe. Looking at my workouts and I'm thinking I may drop a set from the heavy lifts each and switch up some exercises. We'll, see.

"Don't be so upset. You're old. You're not a baby anymore." ~ Wife
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"All this flat-belly {expletive} is killing the country." ~ Jack Nicholson
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  #19  
Unread 08-13-2015, 08:46 PM
5foot6 5foot6 is offline
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Join Date: Jun 2015
Posts: 52
Default Cardio, 08-13-15, Thu

Weight: 136.8
Tanita: 13.5%
Food: 1870
Macro: 148p/125c/80f

Mobility:
None

Cardio:
45 easy minutes on the elliptical.

Notes:
There was a delightful 1500-2000 calorie binge late the other night that didn't get recorded. Back feels much better.
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"All this flat-belly {expletive} is killing the country." ~ Jack Nicholson
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  #20  
Unread 08-14-2015, 05:02 PM
5foot6 5foot6 is offline
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Join Date: Jun 2015
Posts: 52
Default Back-Cycle 2.2, 08-14-15, Fri

Weight: 133.6
Tanita: 13.5%
Food: 2814
Macro: 176p/411c/58f

Upper:
Power Clean: 60*3,3,3 /30"
Bench: 155*6,6,6 /3'
Cable Row Underhand: 70*6,6,6 /3'
OHP: 65*10,10 /2'
Wt Ring Chins: 5*10,10 /2'
Inc DB Flyes: 25*10,10 /2'
Lateral R: 15*10,10 /2'
DB Curls: 30*12

Notes:
65 min, partly because I was trying to figure out what I wanted to do. Back felt much better. Didn't really want to go down to 3 sets on bench but it made everything else easier and I compromised by adding flyes. Cable row replaced T-bar row but was a bit light and I did remove 1 set. Cut the weighted ring chins to 2 sets down from 5 to save time but went with 10 reps per set. Last 3 on the 2nd set were impossible without an additional 20 seconds after rep 7. I know I'm suppose to not go to failure on a back-cycle. Oops. DB curls purely for vanity and they were hard after frying my biceps on rows and chins. Overall, this program was easier on my back.

With all these changes I may extend the back-cycle another week. Brain says yes and the heart says no.
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"All this flat-belly {expletive} is killing the country." ~ Jack Nicholson
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