Building Back Up

GreenMachineX said:
Weight: 215.4

One day after the massive cheat meal and I'm back to my previous lowest week from last week. Goal for this week is 214.0.
Click to expand...
Keep giving it hell Brother!
 
GreenMachineX said:
Straight Bar Pull Up 3, 2, 1, -3, -3
Squat 3 x 8/8/8 x 230
Natural Grip Cable Row 3 x 8/8/8 x 99
Single Leg Seated Hamstring Curl 3 x 10/8/8 x 30
Facepulls 3 x 12/12/12 x 16.5
Machine Shrug 12x90, 2 x 10 x 140
Hammer Curl 3 x 10/10/8 x 25's
Lat Pulldown (scapular retraction/depression) practice
Click to expand...
Neutral Grip Pullup 4/4/4/3/3 (+3 negatives) x BW
Squat 5x225, 4x275, 3x295, 2x305
One Leg Seated Leg Curl 2 x 10 x 45
Facepulls 3 x 12/12/8 x 16.5
Machine Shrugs 3 x 10/10/10 x 90
Hammer Curls 4 x 8 x 25's

Decent workout. Got some heavy squat work in because I really just missed it. It's funny...I have the strength, but not the stability for it anymore.
 
Last edited:
Hyde said:
3 weeks ago I had 2-4 movements a day. Now I occasionally have a day where I don’t go once. Probably 6/7 days. When I begin more intense fasting, it can be down to eod.

This is why you hear about some folks adding psyllium husk/Metamucil. Just 1tsp daily will add a lot of bulk to keep pushing things through the pipe more regularly.
Click to expand...

man if I wasn't fasting and didn't hit the head by 10am I'd feel horrible. But generally since I fast from dinner till breakfast (36hrs) or dinner to dinner (20hrs), it doesn't effect the morning routine too badly and coffee always fixes everything.
 
Weight: 214.8

Yesterday's Macros
2,539 kcal
193g pro
63g fat
295g cho

16k steps.

Down another half pound. Clothes fitting better...almost time to move down in pants and bring back out the "fitted" clothes I stuffed in the closet!
 
GreenMachineX said:
Weight: 214.8
Down another half pound. Clothes fitting better...almost time to move down in pants and bring back out the "fitted" clothes I stuffed in the closet!
Click to expand...
Great progress! It is always nice when you have to dig out the I am in shape clothes!
 
GreenMachineX said:
Weight: 215.8

Seated DB Press 4 x 9/9/9/8 x 70's
Dips 5 x 8/8/8/8/6 x BW
Iso-Lateral CG Incline Press 3 x 8/6/6 x 101
Upright Row 2 x 8 x 40, 8 x 30
DB Lateral Raise 3 x 10 x 5's
One Arm Rope Pressdown 4 x 8 x 16.5

That 5th set of Dips got me pretty good...been stuck at sets of 8 for too long, so figured adding sets might be the way.

The Iso-Lateral Incline Press is weird. Something about the angle significantly weakens me; just doesn't feel right. Any other suggestions for upper/inner chest?
Click to expand...
Weight: 215.0

Seated DB Press 4 x 8 x 70's
Dips 4 x 8/8/8/8 x BW
Lowish Incline DB Press 3 x 5 x 50's 😔
Arnold Press 3 x 8 x 30's 😔
One Arm Rope Pressdown 4 x 8 x 16.5

Gonna have to get used to Incline db Press and Arnold Press again. It's been 17 years since I did either 🤣 BUT, I was able to isolate that inner upper chest much better like that then all the other machine and cable junk. Any reason not to just do it twice per week?
 
GreenMachineX said:
Weight: 215.0

Seated DB Press 4 x 8 x 70's
Dips 4 x 8/8/8/8 x BW
Lowish Incline DB Press 3 x 5 x 50's 😔
Arnold Press 3 x 8 x 30's 😔
One Arm Rope Pressdown 4 x 8 x 16.5

Gonna have to get used to Incline db Press and Arnold Press again. It's been 17 years since I did either 🤣 BUT, I was able to isolate that inner upper chest much better like that then all the other machine and cable junk. Any reason not to just do it twice per week?
Click to expand...
No reason at all. You may want to do different rep schemes on them for a slightly different stimulation. Perhaps in the 5-10 range one session and 10-20 range on the second session of the week.
 
Weight: 215.0

Yesterday's Macros
2,614 kcal
202g pro
61g fat
309g cho

14k steps.

Maybe just a tad too many carbs for further weight loss.
 
Nah, you are still in a deficit, we aren't trying to lose water weight, we are trying to lose fat. Carbs bring water into the muscle, water is dense, weight increases while fat still burns from the deficit. Don't let the little things get in your head. Now the carbs gave you an extra 100 calories but honestly it will probably make your next training session more productive.
 
put on your wrestling sweats, pop Eye of the Tiger into your walkman and go knock out a quick 5 mile run. you'll make weight 😅;)
 
MrKleen73 said:
Nah, you are still in a deficit, we aren't trying to lose water weight, we are trying to lose fat. Carbs bring water into the muscle, water is dense, weight increases while fat still burns from the deficit. Don't let the little things get in your head. Now the carbs gave you an extra 100 calories but honestly it will probably make your next training session more productive.
Click to expand...
Gotcha, yeah, true. One thing I liked about keto or just very low carb was since I was always completely depleted, the scale moved down daily. With eating so many carbs now, I don't see that daily progress like I used to. But, my workouts are better. So, pros and cons. I am enjoying this way more though. 100g cho for breakfast lol
 
GreenMachineX said:
With eating so many carbs now, I don't see that daily progress like I used to. But, my workouts are better. So, pros and cons. I am enjoying this way more though. 100g cho for breakfast lol
Click to expand...

seems like our paths have finally intersected a bit, I can relate to this 100%.
personally, I feel much better with the higher carbs. manipulating them down to lose fat makes me miserable, weak, joints feel dry. I will say with high pro/high cho though, I am MUCH more sensitive to fats. this week has been a bad fats week for me with leftover pot roasted ribs my wife made and this horrible "crack" dip she made for the seahawks watch party last sunday. I essentially went from 195 to 199 this week. Took ONE day off from the excessive fat snacking and woke up at 197. obviously I didn't burn 7000 calories in fat in one day, but it does seem like fats hold a lot of fluff/water on me.
 
GreenMachineX said:
Rack Pull 5x315, 4x335, 3x355, 5x225
Leg Press 12x270, 3 x 10/10/8 x 360
Mid-Row Machine 10x185, 3 x 8 x 205
Cable Pull-Aparts 2 x 8 x 46, 8 x 40
Shrug Machine 10x90, 8x140, 2 x 6 (+2 cheats) x 160
Incline DB Curls 4 x 8/6/6/6 x 25's
Click to expand...

Traditional DL 4 x 2 x 375
Rack Pull 3 x 5 x 225
Leg Press 10x200, 10x270, 10x360, 8x410
Mid-Row Machine 8x205, 4 x 6/6/6/6 x 225
Cable Pull-Aparts 3 x 10 x 34
Planks 2 x 30s
Shrug Machine 4 x 8/8/8/8 x 160
Incline DB Curls 3 x 8/8/6 x 25's

Missed traditional DL and didn't do too bad for not doing them in 4 weeks or so.
 
Last edited:
Look at all that damn volume! Someone is feeling better! I agree the weight drops are not as daily with the carbs, but now that I know it works well for me. Plus, I feel better with the carbs. I don't think I will go back to low carb again unless it is due to calories being cut to the point carbs are low because I can't remove any more fats.
 
Resolve10 said:
I don’t plan to ever compete and get as low as someone like you and it may be because I never want to sacrifice my carbs. 😛
Click to expand...
I can understand that, but honestly right now and recently my carbs have been pretty up there. I have just been reasonable on protein and the low end of fats to keep calories down. My carbs have been between 250-325 since I came back up from that 1000 calorie deficit. Which was just for a minicut. I won't lie, the carbs being that low sucked. Fasting is much easier to be honest.
 
MrKleen73 said:
Look at all that damn volume! Someone is feeling better! I agree the weight drops are not as daily with the carbs, but now that I know it works well for me. Plus, I feel better with the carbs. I don't think I will go back to low carb again unless it is due to calories being cut to the point carbs are low because I can't remove any more fats.
Click to expand...
Yeah, I may have pushed it too far...guess we'll see tomorrow lol
 
Ugh...the back "soreness" has already started. First time regular DL in 4 weeks, maybe shouldn't have pushed so hard at that intensity.
 
GreenMachineX said:
Weight: 215.6

Final thoughts for this week...ended up .6 lower than last week, but I think I look leaner and muscles filled out more. Sleeping better and less PEM overall. Don't feel "overstimulated" all the time anymore and actually feel relaxed most of the time. I'm wondering if 8mg testosterone cyp daily is working. Labs in a couple more weeks to verify.
Click to expand...
Weight: 213.6

Down 2 pounds for the week since last Saturday!

Yesterday's Macros
2,953 kcal
220g pro
82g Fat
337g cho

8400 steps.

Even with kcal obviously several hundred higher than planned and steps a little under goal, still great progress for the week. Those DL got me good...quite sore already.
 
Dustin07 said:
seems like our paths have finally intersected a bit, I can relate to this 100%.
personally, I feel much better with the higher carbs. manipulating them down to lose fat makes me miserable, weak, joints feel dry. I will say with high pro/high cho though, I am MUCH more sensitive to fats. this week has been a bad fats week for me with leftover pot roasted ribs my wife made and this horrible "crack" dip she made for the seahawks watch party last sunday. I essentially went from 195 to 199 this week. Took ONE day off from the excessive fat snacking and woke up at 197. obviously I didn't burn 7000 calories in fat in one day, but it does seem like fats hold a lot of fluff/water on me.
Click to expand...

It wasn’t the surplus and high fats for one day that caused a 4lb surge, it was the excess sodium from those “dirtier” foods, you Jabroni 🤣 Plus any water retention from carbs, your dairy sensitivity possibly, etc.

Even if you ate like a hog, 6k calories, you can’t have gained more than about 1 true lb from that.
 
Weight: 218.2

Yesterday's Macros
No idea!

14k steps.

Weekly cheat meal too hard to guess at last night, so just starting back up today and see how quick I can hit a new low for the week.
 
The Vietnamese consider it to be fantastic for the immune system and healing of common illnesses, I agree. But it's going to be best if made with legit bone broth. In our area we have a very large Vietnamese demographic so we are pretty lucky to have a lot of authentic food.

Invalid Link Removed
 
GreenMachineX said:
Weight: 218.0

Flat DB Press 4 x 8/6/5/5 x 90's
Standing OHP 4 x 10/10/10/8 x 95
CG Iso-Lateral Incline Press 4 x 8 x 101
Skullcrushers 4 x 8/8/8/8 x 45
Machine Delt Raise 4 x 10/10/10/10 x 50
DB Lateral Raise 2 x 12 x 5's

Workout started terribly with db Press and ohp. Performance came back by the time I hit the 3rd exercise, but just never got that CNS revving like I usually do.
Click to expand...
Flat DB Press 4 x 8/8/6/6 x 90's
Standing OHP 4 x 8/8/6/6 x 115
Lowish Incline DB Press 3 x 6 x 50's
Skullcrushers 4 x 6/8/6/6 x 50
Machine Delt Raise 4 x 8/10/8/8 x 50

Better then last week. Loving the db Incline Press...taking it super slow and really working on the mind-muscle connection to get the upper/inner area. Shoulders felt good today too...no pain and no "impingement" feeling at all.
 
it really is, I love the carb content in rice noodles. the legit bone broth combined with the veggies etc of course are all going to have some positive health benefits and even though lots of us north of the border don't do well with spicey foods, the jalepenos that usually come with it will clear the nasal when you're plugged up. anytime my wife and I feel a cold coming on we double down on our normal vitamins and get pho for dinner. 9 times out of 10 we are better the next day. lots of sodium too with its potential positives.
 
Hyde said:
I don’t believe in any special health benefits, but it’s excellent and worth your time.
Click to expand...
Yeah, similar to chicken soup the magic is in the comfort, and the additional electrolytes which a sick body usually needs.
 
Weight: 217.2

Yesterday's Macros
2,640 kcal
188g pro
69g fat
321g cho

>6k steps plus >3 miles trail rides.

Halloween night...headed to some friends house where there's always good food. Argh. Then headed out of town this weekend. Gonna try to keep it within range or at least minimal damage.

But, I do like that my top weight bloated and carbed up is 217-218 now, whereas 8 weeks ago it was 227.
 
There is actually a ton of discussion on Pho and people constantly going back and forth trying to figure out the "why"s in regards to how well it seems to work as a cold remedy ( as well as being anti inflammatory). But it's really important that you actually have authentic pho. plenty of knock offs out there using crappy ingredients. My wife picked up a vietnamese and a thai cookbook and it's crazy how some recipes have soooo many ingredients you'd spend like $150 to stock the kitchen with new stuff you've never used before to make one dish 😅
 
Dustin07 said:
There is actually a ton of discussion on Pho and people constantly going back and forth trying to figure out the "why"s in regards to how well it seems to work as a cold remedy ( as well as being anti inflammatory). But it's really important that you actually have authentic pho. plenty of knock offs out there using crappy ingredients. My wife picked up a vietnamese and a thai cookbook and it's crazy how some recipes have soooo many ingredients you'd spend like $150 to stock the kitchen with new stuff you've never used before to make one dish 😅
Click to expand...
Yeah, we've done that...and never use the ingredients again. I've taken over cooking (which works with my work from home job), so we don't do that anymore 😆
 
GreenMachineX said:
Neutral Grip Pullup 4/4/4/3/3 (+3 negatives) x BW
Squat 5x225, 4x275, 3x295, 2x305
One Leg Seated Leg Curl 2 x 10 x 45
Facepulls 3 x 12/12/8 x 16.5
Machine Shrugs 3 x 10/10/10 x 90
Hammer Curls 4 x 8 x 25's

Decent workout. Got some heavy squat work in because I really just missed it. It's funny...I have the strength, but not the stability for it anymore.
Click to expand...
Straight Bar Pullup 2, 2, 2, 2 (+3 negatives) x BW
Squat 4 x 5 x 245
Romanian Rack Pull 8x135, 6x185, 5x235
Lat Pulldown 3 x 6 x 88
Facepulls 3 x 10 x 16.5
Hammer Curl 3 x 10 x 25's
Machine Shrugs 2 x 8 x 130
Planks 2 x 30s
 
Last edited:
GreenMachineX said:
Weight: 219.6

Way off the rails last night. Probably a couple thousand kcal over target.

14k steps.
Click to expand...
Halloween is a scary night for more than one reason! Dieters Beware!
 
As the day progresses, I'm starting to feel kinda bad...achiness in shoulders, mood low, usually I'd have a sore throat to go with this. I think I'm going to take the day off the gym and just get some more steps.
 
GreenMachineX said:
As the day progresses, I'm starting to feel kinda bad...achiness in shoulders, mood low, usually I'd have a sore throat to go with this. I think I'm going to take the day off the gym and just get some more steps.
Click to expand...
If feeling run down it's probably best.
 
GreenMachineX said:
Yeah, not sure what that was about but feeling a little better now but still not right. I'll just pick up tomorrow with a full body workout, blending half of today's and half of tomorrow's workouts.
Click to expand...
If you want to save time pick exercises that cross over with other muscles, or cut out the stuff that you are not prioritizing right now.
 
Weight: 214.8

Yesterday's Macros
2,543 kcal
201g pro
62g fat
289g cho

10k steps.

Feeling better today so far. Planning on to do a moderately intense full body workout later, 2-3 rir on everything.
 
MrKleen73 said:
Look at all that damn volume! Someone is feeling better! I agree the weight drops are not as daily with the carbs, but now that I know it works well for me. Plus, I feel better with the carbs. I don't think I will go back to low carb again unless it is due to calories being cut to the point carbs are low because I can't remove any more fats.
Click to expand...
Going back to this post... starting to think I'm overdoing the volume the past week or so 😆
 
Seated DB Press 4 x 10/10/8/8 x 70's
Traditional DL 3x225, 3x275, 3x325, 3x355
Dips 3 x 10 x BW
Mid-Row Machine 12x145, 2 x 8 x 205
DB Lateral Raise 3 x 10/8/8 x 5's
Machine Shrugs 10x140, 10x160, 8x180
 
You must log in or register to reply here.
Back
Top