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Left-today Right-7 DEC Slow progress, but progress nonetheless. A couple of days with some weakness and eating something that I shouldn’t have, but only minor setbacks.

Nice to be around again. All is well, here. Hopefully for you too. I have a read a little of the log. Will read more after the gym tonight.

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20240116 High Bar Squats 3x12 Hack Squats (machine) 3x12 Leg extensions (machine) 3x10 Incline DB press 3x12 superset with incline DB flyes 3x10 Seated OH DB Press 3x12 SS w/standing DB front raises 3x10 Cable Shrugs 3x10 no dietary indiscretions.

Is that even a thing?

I'm trying. I feel like I've made more progress than the pictures would indicate, but I guess I'm wrong. I looked back at my "Ruck Up Sucka" log and man, I was pretty damn fit. Gotta keep digging.

20240115 7min intervals 1:00 walk 12-13 minute pace 1:00 run 6-6:45 pace BO Barbell rows 3x12 UH Pull-ups 3x12 DB Lat raises 3x12 DB Bicep curls 3x15 EZ Bar OH triceps ext. 3x15

Hammy is fine. Sorry for being so sparse with posting. Changes are still happening pretty consistently. Nutrition has been the same (without any counting calories, or weighing food), but I've gotten rid of all dairy (except butter for finishing). Weight is still hovering at 182ish upon...

dinner: 12oz salmon. no lunch Breakfast:4 whole eggs, 6 oz shaved beef, 1/4 cup cheese. 5 min intervals B/O barbell rows 2x12 Palms facing pull-ups 2x12 Lateral raises 2x12 DB curls 2x12 EZ bar OH triceps extensions 2x15 Inclined Barbell bench 2x15 Cable choppers 2x12 low to high, 2x12 high to...

Haven't given up, just haven't had a whole lot of time to log with the holidays and all. Merry Christmas and Happy New Year to you all. I had a half of a homemade cinnamon roll on NYE but other than that I have kept my foods pretty on point. Weight is still hovering around 182-184. I'll have...

20231215 1560 cals in stuck at work until 11pm 100/100/100 pushups, situps squats 20231216 1450ish calories in 9 min intervals Squats @12 reps, Leg curls @12 reps x4 sets 9 min intervals Hack squats @12 reps, Leg extensions @10 reps x4 sets 9 min intervals Watched the fights. First three...

20231213 1912 calories in 100/100/100 pushups, air squats, situps 20231214 1818 calories in 75/75/75 pushups, air squats, situps (morning) 9 minutes of treadmill intervals (1 min run 7 minute pace, 1 minute walk 12ish minute pace) seated DB OHP 35x12, 45x12, 50x10, 50x10 machine reverse flyes...

20231212 waking weight, 182.8 1138 calories in Long day at work, short workout session. 50 burpees 4 rounds, no rest between exercises, :20 between sets Power Clean+Push Press 95x10 KB swings 53x10 Pistol box squats w/25lb DBx12 (6 each side) 50 burpees Sorry if don't quote everyone, I truly...

I'm hairier than I was, but I tend to keep everything pretty groomed. I also shaved my beard down to 3/4" yesterday. Idle hands... I'd argue that parenting and teaching are more important, but I smell what you're stepping in. Thank you. Welcome, and thank you!

20231210 Range day: .308, 5.55, 9mm varying drills. 20231211 waking weight 183.8. I won't continue to use weight as a metric, at this point, as I'm lifting again and don't expect weight loss to be as rapid, since muscle will start growing again. 1320 calories in I had a bowl of chili, and I...

honestly, my energy level now surpasses the CONSISTENT energy level I had for the past couple of years, if that makes any sense. I consumed a lot of refined sugars for a long time. Lots of peaks and valleys throughout the day. My fats are pretty high right now, and I have plenty of BF to...

@Smont @PolishHamm3r77 hi guys! thanks for the kind words and thanks for hanging out. Today was a day off, kid had to take the ACT early this morning and then I spent all day watching a track meet. This evening I've be putting a ceramic coat on my car, so that's that. @johnny412 hello and...

It was a job, I don’t know how to respond to that. I am too, man. It’s been a long time coming. I treated myself terribly for a couple of years. Gonna take a lot to fix it, but it’s worth it. Thanks for hanging out. Thank you!

From my last log, 10ish years ago, for reference.

20231208 Waking weight: 181.8 (-17.8) calisthenics to get the blood flowing 50xpushups/sit-ups/air squats 24oz water Scored a huge deal last night. Saved $120 by buying a beef rib roast and having them slice it into ribeyes. $6.99/lb vs. $14.99/lb.