Renew1
Legend
A jersey mikes sub sandwich sounds pretty amazing right now
I just got a Bunch of JM's coupons in my mailbox yesterday.
They're killing me.
A log with vague goals
- Thread starter Smont
- Start date
I just got a Bunch of JM's coupons in my mailbox yesterday.
They're killing me.
Smont
Legend
I always get the coupons for various fast food shyt, id be lieing if I said a didn't cut out my favorites and put them in the center console of my truck
Smont
Legend
Just some random updates, I originally said in the beginning I wasn't going to be super active on this log. . Im trying to be more active but it's tough lately.
Workouts were ready good till the past few days and my appitate and desire to work out went down a lot. I decided not to pin deca this week and I took 300 test and I'm just gonna pin that every Sunday.
Other then eating all that on Sunday, my appetite seems sluggish, probably because my body is feeling sluggish. I've been walking in the gym doing 5 to 10 total sets not including warm ups and my urge to train is shot at this point. I enjoy hitting the bigger lifts but after that I'm just not feeling like doing db rows and flys and biceps ect. I'm also slacking hard on my cardio and bag work. I'm at the gym, but I'm not into it. The weird thing is I'm excited to go to the gym all the time but once I get there I just don't feel like working out. I always say that getting to the gym is the hardest part like walking through the door but lately it's the opposite for me.
Since the coffee conversation I'm limiting myself to 5 cups of the 40mg dark roast. So 200mg caffeine. Last 2 nights I had a harder time falling asleep but I slept about 1.5 extra hours. So that's a plus.
To get food in without feeling like it's a chore, Aside from the coffee and cream, I'm starting the day with a fat-free Greek yogurt, a few hours later I have a protein bar, few hours after that I'm sipping some water with creatine and amino acids as I'm doing my little half-ass workout. And Dinner is where I am trying to fit the remainder of my calories as around 7:00 p.m. is when I seem to start getting really hungry and can eat a lot. Another weird thing is even when I'm not hungry I'm still craving sweets like cookies and things of that nature.
Weight has flux between 199-204, being on the lighter side the past 2 days but not dipping below yet so total food is probably fine.
Workouts were ready good till the past few days and my appitate and desire to work out went down a lot. I decided not to pin deca this week and I took 300 test and I'm just gonna pin that every Sunday.
Other then eating all that on Sunday, my appetite seems sluggish, probably because my body is feeling sluggish. I've been walking in the gym doing 5 to 10 total sets not including warm ups and my urge to train is shot at this point. I enjoy hitting the bigger lifts but after that I'm just not feeling like doing db rows and flys and biceps ect. I'm also slacking hard on my cardio and bag work. I'm at the gym, but I'm not into it. The weird thing is I'm excited to go to the gym all the time but once I get there I just don't feel like working out. I always say that getting to the gym is the hardest part like walking through the door but lately it's the opposite for me.
Since the coffee conversation I'm limiting myself to 5 cups of the 40mg dark roast. So 200mg caffeine. Last 2 nights I had a harder time falling asleep but I slept about 1.5 extra hours. So that's a plus.
To get food in without feeling like it's a chore, Aside from the coffee and cream, I'm starting the day with a fat-free Greek yogurt, a few hours later I have a protein bar, few hours after that I'm sipping some water with creatine and amino acids as I'm doing my little half-ass workout. And Dinner is where I am trying to fit the remainder of my calories as around 7:00 p.m. is when I seem to start getting really hungry and can eat a lot. Another weird thing is even when I'm not hungry I'm still craving sweets like cookies and things of that nature.
Weight has flux between 199-204, being on the lighter side the past 2 days but not dipping below yet so total food is probably fine.
gphagan1
Legend
Hey at least you’re still putting in some work….sometimes we just get into a funk that’s a little hard to get out of, but you’re doing the right thing by just trying to get something in. Hopefully that fire in your belly will kick in and the joy and satisfaction of workouts will return.
Dustin07
Legend
we all go through that period. I was away for 11 days and it really helped me a lot to rebuild my motivation. I only lifted 1 time on vacation, ate all the time, and started putting my plan together including getting some new var and tbol on order while I was out of the country
so I'm really excited to push myself hard this week and next to get discipline under control before the ped's arrive. But what you are describing was my entire january to be honest. I was treading water waiting to decide on the next goal/move to be motivated about. 11 days of eating and rest helped find focus.
Hyde
Legend
You’re likely craving those things because you are eating, but eating so little & low fat coupled with your labor that your blood sugar probably isn’t that stable. That’s exactly when I crave sweets like that without being hungry. And especially if I have been eating sweets more already.
Dustin07
Legend
I'm similar but sorta the opposite. when low fat, a stick of butter looks like a candybar to me. mayo is like water. the last two weeks we were offered so much fruit everywhere we went I wanted to puke lol. I love fats and carbs but sweet for whatever reason just don't match my palate well
Hyde
Legend
Well, it’s not really about fats - I moreso mean that the total composition of the things he’s consuming earlier, coupled with his typical output, would easily lead to fairly unstable blood sugar. When that happens, it’s normal to crave things our brain associates with sugar, like sweets. Even when we don’t particularly have much appetite.
It’s a very normal thing for me to think that I’m not even hungry, “nothing sounds good” - but boy I sure could go for some sweets right now! And it’s usually because of a swing in glucose, like if it just eat chicken breast & rice & fruit for breakfast - even a big meal. My blood sugar will bounce & ill crave sweets ~90 minutes after, but my belly is actually still quite full.
Dustin07
Legend
yeah I get that, and I think I do get cravings for carbs from time to time (mainly corn chips) but I just never ever seem to really crave sweets in general, like it's just not super compatible with my palate for whatever reason. Generally speaking I almost hate fruit, but from time to time will add some in for the sake of diversified nutritional intake.
Smont
Legend
Your most likely correct, I'm not checking glucose but maybe I should check cus I was thinking this was the cause. Either way, the solution is probably to eat around the clock like I normally do. Intermittent fasting doesn't work well for me and neither does this half ass feast and famine style eating. I'm gonna cut calories back and evenly space out my calories. I'm also gonna start eating a lot more beef. I always feel full for hours after a steak.
Hyde
Legend
No doubt the beef will digest slower and stretch things out longer. You have always done well spaced out meals more like a bodybuilder, it’s just tougher for you with timing on the road and prep. But we both know you kick ass that way.
Smont
Legend
Thanks, time to conjure up the monster I guess, I need to fix the diet, double down on cardio and at bare minimum hit 3 good lifting sessions a week. I'm giving myself a deadline for my birthday to hit single digit bf or as close as possible. If I can't hit it by then I'll stretch it a few more weeks.
If I start Monday, ( only start of Monday because I'm out of town right now) but Monday start gives me exactly 30 days.
Smont
Legend
30 days to go.
Today's goals are to keep carbs under 50gm till my post workout meal. 2500 cal max and 250gm protein for the day
Today's training "plan" is 10 sets of 3 chins and deadlifts followed by 30min of moderate to high intensity cardio and a couple sets of biceps curls after that. The weight is going to be on the lighter side for 3 rep sets and it's more for conditioning and overall volume.
Deadlift 315×3, chins 45×3 and maybe a barbell curl or something else for biceps. Do those in a circuit style for 10 sets. It's probably too light for this but I need to establish a baseline for this.
Nothing fancy other than I'm gonna bust ass for the next 30 days
Today's goals are to keep carbs under 50gm till my post workout meal. 2500 cal max and 250gm protein for the day
Today's training "plan" is 10 sets of 3 chins and deadlifts followed by 30min of moderate to high intensity cardio and a couple sets of biceps curls after that. The weight is going to be on the lighter side for 3 rep sets and it's more for conditioning and overall volume.
Deadlift 315×3, chins 45×3 and maybe a barbell curl or something else for biceps. Do those in a circuit style for 10 sets. It's probably too light for this but I need to establish a baseline for this.
Nothing fancy other than I'm gonna bust ass for the next 30 days
Dustin07
Legend
will you be hitting the bags or opt for like a treadmill for the cardio? I've been doing a cardio circuit lately mixing it up between rowing, stairs, bike, treadmill and I really like running like EMOTM sled pushes to kick it up a notch.
Smont
Legend
Mostly on the heavy bag, but I'm gonna do other stuff too. At the moment I'll be at the boxing gym for like 90% of my workouts. I have tires, sleds and battle ropes. Elliptical, rowing machines, wind bikes and stair climbers. There's also a couple big hills near the gym so I might do something like jogging a quarter mile, doing a couple sets of Hill Sprint's and then jog back to the gym. I'm gonna keep mixing it up
LeanEngineer
Legend
That is the way to do it. I feel if you mix it up you don't get bored and burn out.
Smont
Legend
Ya, I hate "cardio" but I like lots of activities that require a good amount of cardiovascular fitness. Anything that's not long steady state cardio is my choice of cardio. How many more times can I fit the word cardio in this paragraph lol.
Dustin07
Legend
Same, it's redundant and boring, but it feels fantastic to be cardio-fit. So I've just been picking 3-4 or even 5 movements/devices and doing essentially about 10 minutes of medium intensity to high intensity on them, getting 40-55minutes total work in. seems like a reasonable way to get a lot of cardio in... finishing with the EMOTM sled pushes has been a great way to push me hard into the sweat zone without being crazy boring.
KlausCoin
Member
Was in the same boat for January. Only lifting 1-2x per week, doing more cardio ( bike commuting and snowboarding on the weekends) . It felt like while everyone was hitting their new years resolutions hard, i was taking it easy and treading water
February has been a bit better and im now hitting the gym 2-4x times per week while keeping the cardio up - but the funk is real.
Once in the gym - the drive to punish the weights is not really there - working with lower percentages, etc
But hey at least we are consistently showing up and filling up the "bucket" one thimble of workouts at a time
“ Success is the sum of small efforts ,repeated day in and day out. ’’_Robert Collier
February has been a bit better and im now hitting the gym 2-4x times per week while keeping the cardio up - but the funk is real.
Once in the gym - the drive to punish the weights is not really there - working with lower percentages, etc
But hey at least we are consistently showing up and filling up the "bucket" one thimble of workouts at a time
“ Success is the sum of small efforts ,repeated day in and day out. ’’_Robert Collier
Smont
Legend
Got the work done yesterday but I actually fell short on my protein and calories for the day. I came home from the gym and had a half pound of pork tenderloin and a cup of rice and I fell asleep till about midnight. At that point I was craving sweets so I just drank a glass of fair life chocolate milk and went back to sleep. I don't want to miss meals, but when the trade off is more sleep I'm ok with it. I actually got 8 total hours of sleep last night.
Today I benched, OHP, then I superset a cable fly with a side lateral. Two rounds on the double end bag and then five rounds on the heavy bag. Last 2 rounds I did bare knuckle. Not sure why, sometimes I just feel like punishing myself
.
I got 100gm of protein to go for the day and I'm not super hungry so I might just get lazy and slam a gigantic shake
Today I benched, OHP, then I superset a cable fly with a side lateral. Two rounds on the double end bag and then five rounds on the heavy bag. Last 2 rounds I did bare knuckle. Not sure why, sometimes I just feel like punishing myself
. I got 100gm of protein to go for the day and I'm not super hungry so I might just get lazy and slam a gigantic shake
AwakeningAlpha
Active member
The pre bed "oh **** I didnt hit my protein today" gigantic shake has a positive effect on my sleep duration whenever I do it. Stable sustained blood sugar throughout the night, instead of the dip that can wake me up.Got the work done yesterday but I actually fell short on my protein and calories for the day. I came home from the gym and had a half pound of pork tenderloin and a cup of rice and I fell asleep till about midnight. At that point I was craving sweets so I just drank a glass of fair life chocolate milk and went back to sleep. I don't want to miss meals, but when the trade off is more sleep I'm ok with it. I actually got 8 total hours of sleep last night.
Today I benched, OHP, then I superset a cable fly with a side lateral. Two rounds on the double end bag and then five rounds on the heavy bag. Last 2 rounds I did bare knuckle. Not sure why, sometimes I just feel like punishing myself
I got 100gm of protein to go for the day and I'm not super hungry so I might just get lazy and slam a gigantic shake
LeanEngineer
Legend
Maybe I need to start trying this. I typically always wake up about 5ish hours after I go to bed
Smont
Legend
Any of you old bastards have arthritis lol. I've definitely had it for a while now and the longer my hands and wrists stay sore, the more I thinking arthritis is part of that issue as well. I started doing some flexibility and strengthening routines that gymnasts and fighters use but I'm wondering if there's anything that any of you guys take that you feel helps outside of the typical fish oil, curcumin (although a transdermal curcumin product is probably going to come back into play. I think I have a bottle somewhere. Glucosamine ect. Outside all the stuff we would normally rattle off. Is there anything that anyone has had luck with or maybe something that's being investigated for arthritis? I am going to try to figure out a way to use a little bit of BPC and TB. Just a little bit nervous on where to pin that stuff around my hands
Dustin07
Legend
if you're not positive its arthritis you might look into a hand massage, maybe local sports therapist. I know when I take a short break from heavy pulls then come back to deadlifts my hands will be really crazy sore for a while (both palm and outside). But I knew a massage therapist down in Mexico who was targeted by surgeons for hand work regularly. sounds weird but it's a thing! hand muscles need work too...
Smont
Legend
I appreciate the suggestion but That's not really feasible for me to be doing right now. Just looking to see what guys are using for joint pain and arthritis outside of the typical suggestions (supplements and medications.)
gphagan1
Legend
Yep, I have had arthritis since my late 40s, I’m 60 now. I have the typical Arthritis from getting old, but I also have Psoriatic Arthritis as well. What has helped me the most is Apex Alchemy’s Helios (their transdermal Curcumin). I apply it as a daily staple, and on the knuckles or any joints that may be aching that day, and that protocol works well for me. I also like and take SNS Joint Support XT, and I believe it helps as well. And almost any of the supplements that help with inflammation are worth checking out, SNS has a lot of good stuff. Of course we are all individual, like there were times I didn’t get a lot of benefits with Glucosamine, but it’s in Joint Support XT with other ingredients that work great together. I’ve never tried injecting BPC in my hands, knuckles, toes or feet, just never felt desperate enough to try it.
Oh and Cissus XT from SNS is another good one to add.
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Dustin07
Legend
I hope one of the guys' suggestions works for you cause I totally understand how miserable the hand pain can be. its sorta like back pain but more nagging in some ways
Stopstalking2
Member
Theracumin XT has been a life saver for me, it’s completely took away any pain I was having from tendinitis in my shoulder and elbow. I take 2 pills a day.. I really think this would help arthritis pain. I’ve tried many curcumins even SNS elite curcumin but nothing has compared to theracumin in terms of removing pain.
SkRaw85
Legend
Can’t remember but thought you’re running a couple iu of GH ya?
Hyde
Legend
I’m glad you said that, because I got a 3-pack when Elite Curcumin ran out of stock and it seemed to me a cap of Theracurmin was stronger for me as well.
Don’t be fooled by the low mg/capsule; it’s the most potent pain relief per cap I’ve ever had for any solo oral curcumin product.
Smont
Legend
No, never started it
Smont
Legend
Il give it shot
Smont
Legend
Nagging is about right. It's very annoying. A dull constant ache with the random sharp pain but overall it's like...... If I had to rate my pain on a scale of 1 to 10 it's probably only a five, but it's a five that's just kind of always there irritating you and causing just enough problems to get on your nerves without completely stopping you from doing things
Smont
Legend
My biggest fear at this point is if I'm just turning 40 and they already feel like this how are they going to feel in 10 years. I'm very much working on my "side hustles" this year in a attempt to got one of those or the combination of the few things up to par with my painting/construction money. I think these hands need a f****** break from life lol
Smont
Legend
Thank you for all the suggestions!
Yesterday I hit the gym with the intentions of doing some legs and conditioning work. There was like 50 kids in the youth class though and I wanted to do some farmers walks and tire flips and stuff like that and I just didn't have the room. So I did about 40min of total cardio between shadow boxing some bag work not going very hard on the bags obviously cuz my hands are sore, And then I just did some elliptical and double end bag.
Today I'm going to do zurchers, farmers walks, beating up a tire with a sledgehammer, I'm going to use that same tire to do some weighted box jumps I guess you could call it. And then I'll probably finish up with a high rep hack squat or something. Still undecided.
Last night's dinner and after dinner had a chicken sandwich on a potato roll.
Hit my #'s yesterday, I probably went over my calories by about 150 because of the extra oil I used in that kielbasa stir-fry thingy.
I'm back on my old style diet. Meat, Greek yogurt and some protein bars, a little bit of fruit, veggies, rice or potatoes, I did use a cup of Cheerios with some cinnamon to fight off a sweets craving. I challenged someone to a 7 day carnivore diet just to get them started and figured it can't hurt so I may do like 90% meat next week. I'm not ditching fruit or yogurt tho. Il have a couple Greek yogurt and a piece of fruit everyday on top of all the meat. Probably something like Greek yogurt and pineapple for digestion purposes And because it's sweet
I'm really itching to get on a cycle now except I don't have anything on hand. I didn't realize how low I am on everything and it's the first time in a long time I've been like this. It just opened my last bottle of test, I got a half bottle of Deca that should probably go in the garbage, I got about 20 anadrol caps which I think I'm going to start using and other than that I only got some carderine and metformin. I was hoping to throw slu and dada in and I requested 2 bottles of S23 for this little cut but nothing shipped for February so I'm probably not going to get these things until the middle of March which is going to be too late.
Test, trest, EQ and mast is still on my mind (if I decide to bulk after this. If I keep cutting it's test mast S23
Yesterday I hit the gym with the intentions of doing some legs and conditioning work. There was like 50 kids in the youth class though and I wanted to do some farmers walks and tire flips and stuff like that and I just didn't have the room. So I did about 40min of total cardio between shadow boxing some bag work not going very hard on the bags obviously cuz my hands are sore, And then I just did some elliptical and double end bag.
Today I'm going to do zurchers, farmers walks, beating up a tire with a sledgehammer, I'm going to use that same tire to do some weighted box jumps I guess you could call it. And then I'll probably finish up with a high rep hack squat or something. Still undecided.
Last night's dinner and after dinner had a chicken sandwich on a potato roll.
Hit my #'s yesterday, I probably went over my calories by about 150 because of the extra oil I used in that kielbasa stir-fry thingy.
I'm back on my old style diet. Meat, Greek yogurt and some protein bars, a little bit of fruit, veggies, rice or potatoes, I did use a cup of Cheerios with some cinnamon to fight off a sweets craving. I challenged someone to a 7 day carnivore diet just to get them started and figured it can't hurt so I may do like 90% meat next week. I'm not ditching fruit or yogurt tho. Il have a couple Greek yogurt and a piece of fruit everyday on top of all the meat. Probably something like Greek yogurt and pineapple for digestion purposes And because it's sweet
I'm really itching to get on a cycle now except I don't have anything on hand. I didn't realize how low I am on everything and it's the first time in a long time I've been like this. It just opened my last bottle of test, I got a half bottle of Deca that should probably go in the garbage, I got about 20 anadrol caps which I think I'm going to start using and other than that I only got some carderine and metformin. I was hoping to throw slu and dada in and I requested 2 bottles of S23 for this little cut but nothing shipped for February so I'm probably not going to get these things until the middle of March which is going to be too late.
Test, trest, EQ and mast is still on my mind (if I decide to bulk after this. If I keep cutting it's test mast S23
LeanEngineer
Legend
Man that looks good. Do you do meal prep services ?!Thank you for all the suggestions!
Yesterday I hit the gym with the intentions of doing some legs and conditioning work. There was like 50 kids in the youth class though and I wanted to do some farmers walks and tire flips and stuff like that and I just didn't have the room. So I did about 40min of total cardio between shadow boxing some bag work not going very hard on the bags obviously cuz my hands are sore, And then I just did some elliptical and double end bag.
Today I'm going to do zurchers, farmers walks, beating up a tire with a sledgehammer, I'm going to use that same tire to do some weighted box jumps I guess you could call it. And then I'll probably finish up with a high rep hack squat or something. Still undecided.
View attachment 249401View attachment 249402
Last night's dinner and after dinner had a chicken sandwich on a potato roll.
Hit my #'s yesterday, I probably went over my calories by about 150 because of the extra oil I used in that kielbasa stir-fry thingy.
I'm back on my old style diet. Meat, Greek yogurt and some protein bars, a little bit of fruit, veggies, rice or potatoes, I did use a cup of Cheerios with some cinnamon to fight off a sweets craving. I challenged someone to a 7 day carnivore diet just to get them started and figured it can't hurt so I may do like 90% meat next week. I'm not ditching fruit or yogurt tho. Il have a couple Greek yogurt and a piece of fruit everyday on top of all the meat. Probably something like Greek yogurt and pineapple for digestion purposes And because it's sweet
I'm really itching to get on a cycle now except I don't have anything on hand. I didn't realize how low I am on everything and it's the first time in a long time I've been like this. It just opened my last bottle of test, I got a half bottle of Deca that should probably go in the garbage, I got about 20 anadrol caps which I think I'm going to start using and other than that I only got some carderine and metformin. I was hoping to throw slu and dada in and I requested 2 bottles of S23 for this little cut but nothing shipped for February so I'm probably not going to get these things until the middle of March which is going to be too late.
Test, trest, EQ and mast is still on my mind (if I decide to bulk after this. If I keep cutting it's test mast S23
Stopstalking2
Member
That exactly why I switched to it, and for pain relief I’m sure glad I did, I’ve been thinking of cutting it to 1 cap and adding elite curcumin with it.
Smont
Legend
I've thought about it, but I have so many things I'm already doing half ass. Mr. Kleen talk me into writing a cookbook last year and I got it about halfway done and never finished that, I have a bad habit of getting halfway through projects and then putting them on hold and it's not cuz I don't want to finish them A lot of the times it's because I start getting cold feet about finishing them for some reason or maybe it's the idea of it's time to take this thing to market or marketing whatever the thing is that I'm doing and then I get a little nervous and start falling back into things I'm more comfortable with. I'm not sure if that makes sense in the way that I'm saying itMan that looks good. Do you do meal prep services ?!
PolishHamm3r77
Well-known member
I feel the same way! My hands are my “money makers”. I’m 47 and have to put those hand warmers in my work gloves just to keep the fingers from getting numb. Then I hop back in the truck to warm up and once the blood flow gets restored they start to ache. Financially, retirement is a long ways off, but my hands have a shelf life for this kind of abuse. It was 2 degrees working in Berwick Maine this morning and my hands were pissed!!!
Smont
Legend
The workout was basically a weighted cardio session, I'm probably going to need a second leg session, I initially thought I was going to do that circuit for six or seven total sets and it was going to be my whole workout. After the very first circuit I immediately knew I was cutting it down to three lol. But at least now I have something to build on. So I'm going to work my way up to six. One single circuit made me feel like I had just done 6 rounds on the heavy bag.
Post workout I had a shake and then a chopped pasta salad with some leftover antipasto my girl had for lunch. I threw that on top of the salad with a balsamic vinaigrette
There's about a half pound of chicken buried under that salad. It was a pleasant surprise once I got through the salad and found there was a bunch of chicken covered in bacon underneath
This meal...... I got no clue on macros but theres approximately 60 gm protein. My overall cal for the day was on the lower side so I wasn't worried about it. Had a protein bar and 16 oz lactose free milk after that as a dessert. The bar and milk is 400 cal 36 pro so not a terrible snack
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LeanEngineer
Legend
Cook book would definitely be cool. I follow cookingforgains on instagram and he's got a lot of good recipes as well.
Smont
Legend
I like checking out stuff like that. I Don't have Instagram tho. Feel free to post up any good recipes you got though!
It was really good. Salads are not usually very satisfying for me but this one was, I also took the time to figure out the macros about a hour ago and it was about 1,000 calories so I don't know if we really get to call it a salad
Smont
Legend
Legs are surprisingly sore today. I'm mad tho, didn't work out today, I'm in desperate need of a haircut and I finally got my boy to come to town to give me a cut, there's only two people I like cut my hair lol. But my goal was 30 workouts in 30 days. Technically I didn't say 30 days in a row so I could do a double session tomorrow or Sunday
LeanEngineer
Legend
I wish I had better ones. I'm pretty boring when it comes to recipes but my sauce game is decent!
Smont
Legend
This is roughly 50% of my fat intake for the day but I'm going to be eating a lot more like this and also a lot of chicken and lean steak meals since I'm going to do this little carnivore-esque thing with my buddy. I've got him using his foreman grill and baking most of his to avoid the extra fat
Smont
Legend
Yesterday's workout and dinner, I didn't eat that entire skillet lol. There's 2 lb of steak a half kielbasa ring two large peppers and a large onions it's all just in that pan staying warm. The workout was paused after that last superset because I had to move a bunch of floor mats up to the new weightlifting room. I underestimated how heavy these mats were so by the time we got a few up in pairs of 2 or I had rolled them up an individually one at a time got them upstairs my workout was done for the day, I squeezed in three sets side laterals and went home.
I lost track of macros and I gotta pay better attention, but knowing what I have eliminated from my diet I am definitely in a large deficit