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PlainPat
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Join date: Aug 2011
Posts: 2508

1-10-15 diet on track again

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PlainPat
Level

Join date: Aug 2011
Posts: 2508

1/11/15

? BW

At home

3x5 PRESS

A) Press
45x12
65x8
95X5
105x5
125x5
140x12 -+wraps matched my PR
(100x10)x5

B) Weighted NG Pull-ups 3x6-10 up to +12.5x8
C) Pushdowns like 15x15 just killed these

Notes:
-OK day overall. I got upset at not PRing on my top set but I realized afterwards I shouldn't have been as the focus of this whole 13 week block I'm in isn't to hit tons of PRs every week but to build the hypertrophy base that will allow me to afterwards

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PlainPat
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Join date: Aug 2011
Posts: 2508

diet from 1-11-15

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Voluminous
Level 4

Join date: Feb 2011
Posts: 442

Where are you getting the food stats from out of interest?

I really should start doing something like that.

Thanks.

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PlainPat
Level

Join date: Aug 2011
Posts: 2508

Voluminous wrote:
Where are you getting the food stats from out of interest?

I really should start doing something like that.

Thanks.


Myfitnesspal just google it. Can sign in with facebook, super easy, has a mobile app that can scan bar codes etc.. really easy as long as you weigh things out or can approximate for yourself. I personally weigh them because it fulfills my OCD

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PlainPat
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Join date: Aug 2011
Posts: 2508

1/12/15

204.6 BW - didn't gain a lb this week weighin but going to reweigh tomorrow because I woke up obscenely late this morning which might have affected it

W2D4

At home

3x5 DEADLIFT

A) Deadlift
135x5
185x5
225x3
275x1
310x5
355x5
405x5 -+belt very easy. All of them were speed pulls with exact same speed as the first
(285x10)x5 - SLDL Deficit .. a lot easier than last week that's for sure

B) Cable Row 3x12-15
C) ROllouts 2x10

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PlainPat
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Join date: Aug 2011
Posts: 2508

diet from 1-12-15

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PlainPat
Level

Join date: Aug 2011
Posts: 2508

1/13/15 - pushed this up a day due to traveling tomorrow

205.4 BW - talk about this in notes

W3D1 5/3/1 Challenge

At home

5/3/1 BENCH

A) Bench
45x12
95x8
135x5
185x1
200x5
225x3
250x5 -not bad at all. Had maybe 1 left.
(170x10)x5

B) Dips up to +10x8
C) DB Extensions 3x15-20

done. No lat work, literally they were toasted from pulls.

So for the bodyweight thing.. unfortuanately macros are gonna have to go up because somehow I lose weight at 4k cals and 500g carbs.. bumping to:

550g carbs
325g Protein
100g fat still

See where this lands me

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PlainPat
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Join date: Aug 2011
Posts: 2508

diet from 1-13-15

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Voluminous
Level 4

Join date: Feb 2011
Posts: 442

Thanks.

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PlainPat
Level

Join date: Aug 2011
Posts: 2508

forgot to post.. Highlights of last few days

Bench (225x8)x3

Deadlift (460x3)x4 - easy as fuck



That's the video of that 3rd set in

tomorrow doing lots of oh

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PlainPat
Level

Join date: Aug 2011
Posts: 2508

rep work on press today.. highlights:

Press (135x8)x4 - good base volume here

Press (down to chest level) (95x10)x4 - again good volume

Dips bwx10x4

then some lats and tris and called it...

Good ol base building rep work

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PlainPat
Level

Join date: Aug 2011
Posts: 2508

squat workout today

(245x2)x10 - every minute on the minute no belt.

High bar pause squat (beltless)
(235x8)x4

then T-bars and rollouts

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PlainPat
Level

Join date: Aug 2011
Posts: 2508

last night..

Deadlifts (315x1)x12 - every 30 secs on the 30 secs

Pause Deads Beltless (315x7)x4 -PR and easy

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PlainPat
Level

Join date: Aug 2011
Posts: 2508

highlights last couple days

Overhead (155x3)x3 - pr'd

squat (345x5)x3 - pr

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