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My Adipose Attrition Chronicle

Yesterday:

2082 - 170/148/90 - 33/29/38

Today:

Broken sleep but got up at 5:35am. Mixed Craze, aminos, 1 tbsp WM-HDP. Went to the basement to lift.

Trap Bar Deadlift: 245lb x 6 +3x3
Stiff-Legged Deadlift: 85lb x 12 +4x4
Wide Grip Lat Pulldown: 70lb x 10 +4x5

After lifting, went out and walked dog chow 3 miles. Once back, mixed 2 scoops Trutein with 2 tbsp WM-HDP.

Lifts continue to go well. I'm not as elated about it as I was last week, but that's probably because my face is still thawing from the walk. Why the hell is it 22 degrees (feels like 12)? Deadlift is progressing nicely and was challenging enough by the last set. Apparently, I need to get a platform for stiff-legged deads. I found that I can bend at the waist, keep a straight back, and still touch the weights to the floor. If I take a much wider grip to shorten my reach, while allowing the bar to travel a little farther from my body, I finally get the hamstring tension I desire. Lastly, the overhand wide pulldowns went better than anticipated, so I had room to stretch out a 5th set.
 
Yesterday's intake:
Cals - c/p/f (g) - c/p/f %
2634 - 231/185/108 - 36/29/36

Today: Sleep was adequate. A few odd dreams and a couple shifts and turns, but got up at 5:20am and measured shortly after.

Stat: Current (last week)
Scale Weight: 143.6 lb (144.2 lb), 13.6% (13.7%)
Waist at navel: 31.38 in (31.66 in)
Right Upper Leg, standing: 20.56 in (20.5 in)
Right Upper Arm, unflexed: 10.63 in (10.75 in)

So far, so good. I've lost just over 3 inches from my initial waist measurement of 34.5", back in late November of 2011. Legs seem to go + or - 1/16" and arm dropped a few 16th's. However, if anyone's curious, my arm expands to 12.25" when flexed.

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Taking a self-shot of my back is a royal pain, so I probably won't do it very much. I just thought it was worth seeing for today. There's still generous mid-back fat and a bit on the left/right, just above the hips. The lower back looks encouraging. Is that why deadlifts are working?

After measurements and pics, I took Craze, aminos, and 1 tbsp of WM-HDP. Walked 5.6 miles, then took 2 scoops of Nitrean+ with 2 tbsp WM-HDP.
 
Yesterday's intake was high, but details are incomplete. Ate a little post-workout, then nothing until 4pm, when I had pizza. Had some then, the rest by 8pm. Otherwise, I followed that at ~10pm with a dessert shake of 48g casein with 40g WM-HDP like I have been doing all this week.

Today: Did not get the greatest sleep, but inability to fall asleep, initially, was the culprit. Didn't think I'd have that problem, but it is what it was. I was actually shocked when the alarm went off, because by then I was in the middle of blackout sleep... it sucks that it had to be brief.

Anyway, once up at 5:30am, I mixed a scoop from a new tub of Craze, aminos, then a scoop of WM-HDP. Downstairs for lifts.

Bench Press: 120lb x 9 +3x4
Pendlay Row: 125lb x 10 +3x5 (it actually went 3+4+4+3+3)
DB Lateral Raise: 15lb x 6 +3x3
DB Triceps Extension: 35lb x 12 +4x3

Walked somewhere between 3-4 miles immediately afterward. Did the 3 mile path and only a fraction of the 2.5 mile path, yet still got back rather quickly. It was "nice" out at 37 degrees, so I felt like staying out a little longer.

Workout went as expected - well, yet not extraordinary. Weights were all up from last time, with 3 of 4 exercises really going to failure. Next week, I'll increase the weight on the rows a little more and shoot for sets of 4 after the activation set. Lateral raises were the tough one - kinda wish I had those oddball 12.5lb dumbbells, because that would've been perfect here. Next time, hopefully, I'll do better with the 15's. Though they came at the end, I felt like I could do more on extensions. Next time I'll go with the 40's.

My hamstrings still hurt from Monday's workout, so I feel better about the stiff-legged deadlifts I performed. They were actually a minor distraction when I got set into position for the rows. Since I'm visiting folks this weekend, I'm moving Friday's workout to tomorrow... at which time I should be recovered enough to handle squats.

For the first time, ever, I'm going to travel to their place with supplements. Craze, mainly for the drive to/from, then aminos, casein, chia seeds, and wm-hdp to bookend what's certain to be some good, home-cooked overeating.
 
Yesterday, I ate somewhat voraciously:

3005 - 263/238/111 - 36/32/33

It was nice to see my Pistons beat Boston, and soon after, I fell asleep pretty hard. Had minor disturbances here and there, but sleep quality was otherwise alright.

Today:

Up at 5:20am, Craze, aminos, scoop of WM-HDP. Performed Friday's lifts today, since I won't be home to do them tomorrow.

Front Squat: 110lb x 5 +3x3
DB Shoulder Press: 25lb x 12 +4x3
Rear Delt Pull & Raise: 30lb band x 10 +10x3

Was able to increase the squat 10%, but felt weak and sluggish. Probably has a lot to do with skipping a rest day. Some effort probably got lost just getting the weight up and into position. Shoulder press was the same weight. Activation set gained 2 reps, but performed subsequently fewer modulated sets. Fewer sets this time, as form eradicated earlier. Rear delt work, however, went well on increased resistance. I made an error last week - the purple band that I used actually has a peak resistance rating of 20lb, and the pink band that I used today has a peak of 30lb. That said, I don't think I am stretching the 5' bands long enough to achieve the peak rating, but the work is definitely harder. I'll try more resistance next week.

Hamstrings were not a distraction, yet they will still ache when flexed. That's ok, they'll have plenty of rest during my trip.

Decided to walk 5.6 miles after the workout, as it was again nice at 38 degrees outside. Took 2 scoops Trutein and 2 scoops WM-HDP upon getting back home. Time to get a little bit of work out of the way, piss on the little fires that keep coming up and complicating my refi, and then rest before my drive.
 
Ok, back at it, after a long, long break. Hadn't lifted or walked since Thursday morning. On Friday, Saturday, Sunday, and Monday, I imagine that I ate double my usual intake, and it was definitely carb and fat heavy. Worse, my folks, enjoying retired life, keep a wake schedule like occupiers. Up at 2-3pm, asleep at 6-7am. We'd eat breakfast at 3-4pm, with dinner by 1am. Nonetheless, it was good to relax a little bit and recover. However, once I got home, I had to get moving with work, so I really couldn't begin exercise until today.

Anyway, odd as it may sound, I was not very hungry yesterday. I consider that a good thing for now.

Cals - c/p/f g - c/p/f %
1089 - 89/91/41 - 33/34/33

Anyway, since I took so much time away, and with the short work week and refi closing on Friday, I'm going to skip pics and measurements until next Tuesday. The goal will be to get at least equal results with the prior week.

So, today, had to reestablish my schedule and wake up at 5:30am. Took Craze and Aminos.

Bench Press: 140lb x 5 +2x4
Pendlay Row: 135lb x 8 +4x3 +5
DB Lateral Raise: 15lb x 12 +5x3

Not a bad workout, considering the small break. Since my bench is a lever, I just found it simpler to put 1 plate and 1 quarter per side. I was happy, nonetheless, that I moved it... and from more of a guillotine position. Then, instead of using the EZ-curl bar like I had been doing, I found enough room to use my 7' bar and put a plate on each side for rows. I don't know what it is, but I like that exercise more and more. Finished out with lateral raises with the 15's and focused on getting more reps with form. I may try resistance bands in the future to enhance the gains.

Afterward, walked dog chow 5.6 miles, then took one scoop Trutein and 1 scoop WM-HDP. Can't wait to try the other proteins coming to my door later today; I grabbed some Casseinator and unflavored Egg White Protein. Have been looking to find medium to slow digesting proteins that were not heavy on calcium and Casseinator fits. Hopefully the Egg White powder will mix well with the other whey-leaning products I'm trying to finish off.

*Edit - discovered an order of Ecklonia Cava that I forgot about. It prompted me to make mention of the not-so-controlled supplements I've been trying to take. For the last 2 weeks, it's been mostly a regimen of this:

During first meal (with fat) - Ecklonia Cava, Ubiquinol, Curcumin, Holy Basil, Magnesium, Resveratrol, Toco-8

After first meal (usually before leaving for work) - ALCAR, NA-R-ALA, PQQ. Sometimes I add Choline.

At night with meal - Fish Oil, Magnesium

I say, "mostly a regimen" because it's like a) either I remember to take them or b) I don't.
 
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Yesterday: I charted intake up to 1100 calories, but was offered some pizza late afternoon, so I can only guess the total was ~3000 on the day. Part of the 1100 was a pre-bed shake with my newly acquired TruNutrition Sciences Caseinator. That stuff ain't bad!

Today: Awakened at 5:30am, mixed Craze + Aminos, then walked dog chow 5.6 miles. It was pretty nice out, considering it was about 45 degrees. It was warm enough that I could use one less layer and a thinner hat. Once I got home, I mixed something new. Since I also bought some TruNutrition Egg White protein, I wanted to try that out as well. So, I mixed 1/2 scoop of Ultra Peptide 2.0 with one full scoop of the egg white powder. I can definitely taste the egg influence of the mix, but it's nothing I consider to be really off-putting. I'll experiment some more, but this would probably taste really good if cut with something like Protean.

For now, I'm going to be testing out slightly slower proteins as my staple, immediate post-workout drink. As per the usual, I'll be trying to adhere to minimal carbs until after 5pm. Today will be a small exception, though, as there's a happy hour at work this afternoon. Can't say, "no", to some good, free beer. Until next time.
 
Yesterday was an incomplete count, but no real idea of what the total was. I logged 1280-ish in my morning, afternoon, and pre-bed meals. Sampled a few things at the work party, including a few strong ales.

Actually felt like I got decent rest, despite my usual disturbances in the middle of the night.

Today: Got up at 5:20am, mixed Craze + Aminos. Lifted downstairs.

Lever Squat: 120lb x 12 +5x4
DB Shoulder Press: 30lb x 8 +4x3
Rear Delt Pull & Raise: 30lb band x 20 +10x2

After the lifts, went to walk dog chow. Planned on 5.6 miles, but rain crept in just to piss me off. I was 5 miles into it when I turned around, and, just to annoy me even more, it stopped 5 minutes after I did that. Once back, I mixed 1/2 scoop Protein, 1 scoop Tru Egg White, and 1 tbsp WM-HDP.

Regarding today's resistance: I moved to my leverage system's squat station, since I really can't comfortably hoist more than 115lb to the front of my shoulders. Put a plate, a dime, and a nickel per side on my squat lever. I'm sure the lever "weights" something, with its pads and handles, but I never count it. Anyway, I stood high on the platform, feet about shoulder width and like this: \ / and I was happy that I was moving the weight right off the bat. This position best simulates what it's like to really sit back into the squat, without the risk of falling over backward. For the first time ever, I felt really driven to complete the reps. Normally, I'd tire quickly from this exercise, but today I was really pushing. By the last set, my lower back seemed to stress more than my legs, so it was the right time to stop. Next time, I'll shoot for 140lb.

After being a little winded from squats, I was definitely happy that I could move the 30's in the shoulder press. I really can't remember if I did 8 or 10 reps during activation, so I put 8. I just squeezed out the last set at failure.

Moved quickly to the rear delts, where I decided to do 20 reps for activation. Did not rest very long and followed up with 10 more, which caused a nice burn, then after another short rest, I got another 10 reps, with the 9th and 10th being quite a struggle. I like this movement because I can really feel it doing what it's supposed to do. And, it looks like I'll be able to move to a higher resistance band next week.

Other than that, I was supposed to be doing a refi, but unbeknownst to me, some complications have pushed this back a month. Luckily, my terms are the same, but I really hate when I plan for something and it doesn't go through... and I'm given no warning that problems had arisen. Oh, well, I'll work half a day, instead.
 
Yesterday was an otherwise chill day, though I did quickly feel the aftermath of the change in my squat exercise. Some slight ham and even glute soreness has set in. It's different from the deadlift glute soreness I get; feels like it's lower (right above the leg) and toward the outside, whereas deadlifts seem to hit mid/center. Quads, however, have mild soreness on the lower inside, right above the knees, and on the upper outside, below the hips.

Anyway, intake was:
cals - c/p/f g - c/p/f %
2052 - 153/176/82 - 30/35/35

Today, I got up at about 5:50am and walked 5.6 miles. Unlike the previous "nice" morning temps, today was somewhat windy and cooler. Eventually didn't matter once I got warmed up. I'm starting to hate that darkness isn't lasting as long, so I will likely move up my waking times as we "spring forward". Plus, way too many people are starting to mill about the paths, disturbing my solitude with dog chow and nature... LOL
 
Previous day was a good mix of activity and inactivity. Fell asleep early and mostly stayed asleep until 5:30am. That was surprising enough, given how windy it has been the last couple days.

Intake: cal - c/p/f g - c/p/f %
1953 - 128/132/102 - 27/28/46

After getting up today, I got about a cup of water, mixed Craze, aminos, and decided to add 1/2 tsp creatine. Walked 5.6 miles.

Saw an Invalid Link Removed at SuppVersity that made me think about trying this. Plus, I had a bottle of the stuff sitting around, anyway. Craze is supposed to have a little creatine in it, so I only added ~2.5g additional.

Other than that - probably another relax / chores type of day. Lifting commences tomorrow and I'm curious to see how that will go, as I had to skip the previous Monday workout.

*Edit - just like yesterday, I forgot to mention that after walking, I took 1/2 scoop Trutein, 1 scoop Egg White protein, and 1 tbsp WM-HDP. For whatever reason, this mixture seems to feel just right immediately afterward. Seems to ward off any feelings of a mild crash that I usually get 1-2 hours after exercise.

Oh, and just heard from the BodPod guy. Next test will be this coming Tuesday morning! Upcoming measurements will be interesting.
 
As expected, yesterday was a ying-yang of activity and inactivity. However, only have a partial log of intake, as I was offered lunch... so I had a nice 9oz+ filet, medium rare, with a salad, asparagus side, and one Newcastle. Was trying to minimize carbs at that time, with the one beer and, unfortunately, some croutons in the salad that I didn't expect. So, around, and in addition to that:

Cals - c/p/f g - c/p/f %
1537 - 111/143/58 - 29/38/33

Fell asleep around 10pm...

Today: ... and awakened naturally at 5am, feeling surprisingly well rested. Mixed Craze + aminos, but didn't add extra creatine like yesterday. Felt like I should wait until Wednesday, since I have a bod pod reading tomorrow morning. After that, downstairs for weights, then a 5.6 mile walk with dog chow, followed immediately by 1/2 scoop Trutein, 1 scoop Egg White powder, 1 tbsp WM-HDP.

Trap Bar Deadlift: 255lb x 6 +2x3
Stiff-Legged Deadlift: 95lb x 10 +5x3
Wide Grip Overhand Pulldown: 90lb x 9 +4x3

This morning, I was amazed that I continued having some soreness in the region of upper hams / lower glutes from Friday's squats. However, a few warm-up sets with the trap bar helped me manage it. A few at 135lb, a few more at 205, then I just said, "screw it", and threw a pair of quarters on and shot for 255lb. I was in a good mood, since I seem to be making progress in strength. The first three pulls were a little trying, but only at the beginning. I would otherwise get the 6 reps that I like to do. Ended up doing sets of 2 afterward, because going for 3 felt like reaching too much today. If I don't have the same soreness in hams/glutes, I know I could have done more, whether it be volume or weight. But that's fine; the most I've ever done was 275lb, and that's quickly approaching.

Had to re-remember Stiff-Legged Deads again, in addition to doing them with the 7' bar instead of the EZ-curl bar for convenience. I find that I get the best hamstring stretch when I employ a narrow stance with shoulder width grip. As was the case before, the movement seems best when the bar is allowed to travel a little farther from my body. Definitely feel like I can comfortably handle a little more weight here.

On pulldowns, last time I used two 35's, so this time I added a pair of dimes to the station and gave it a try. Was happy that I could perform this with full ROM up to 9. It wasn't that long ago when I struggled with ROM and strength at 70lb. I'll be keeping this up for a while because I want to transition to my chin-up station and do so with conditioned muscles + tendons.

Going to be busy for the work day, but will be trying to stay up until complete exhaustion. Hoping to get a good rest, good measurements, and a good fat percentage reading for tomorrow.
 
Yesterday's intake:
Cals - c/p/f (g) - c/p/f %
2377 - 188/196/94 - 32/33/35

Alright, under normal circumstances, I would've been pissed off. I swear, at around 7:15am, I posted a reply in here - measurements, pictures, and all. Before I left for my BodPod appointment, I was stunned to see that there was nothing here! But, whatever.

Last night, I tried to stay awake as long as I could, but eventually passed out at 8pm. It almost backfired, because I had to get up mid-way to hit the head, and I thought dog chow's restlessness wouldn't cease. Luckily, she chilled out and I was able to get back and rest until alarm.

Today: Awakened at 5:20am and measured shortly after. Note: Though it says, "last week", the actual value is from the measurement that took place TWO weeks ago.

Stat: Current (last week)
Scale Weight: 144.0 lb (143.6 lb), 13.6% (13.6%)
Waist at navel: 31.25 in (31.38 in)
Right Upper Leg, standing: 20.5 in (20.56 in)
Right Upper Arm, unflexed: 10.88 in (10.63 in)

As things were observed this morning - I was glad to see the weight consistent and that the waist crept below the previous measurement. Arm measurement increased a little, but leg seems to fluctuate. However, the latter is probably because I likely have a problem with precision. I probably never line up the tape properly on the leg.

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Nonetheless, the progress has been visible, though - when I initially wrote this, I knew I had plenty more fat to burn off. I can still pinch a little on the stomach when sitting, but a lot less on the upper leg. And, I still have that bit under my chin. Anyway, when I got done with pics and measures, I mixed Craze and aminos, drank that, then walked dog chow 5.6 miles. Once home, I took in nothing, because the BodPod reading was at 10am.

And now, onto the results:
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Needless to say, the reason why I wasn't in such a bad mood was due to the results. Let's compare December 7th and today:

Dec 07: BW: 146.02lb LM: 122.24lb FM: 23.78lb BF%: 16.3
Feb 28: BW: 144.58lb LM: 125.37lb FM: 19.21lb BF%: 13.3

Okay, as the BodPod owner/operator pointed out, I lost about 1.5 total weight, but lost 4.5 pounds of fat and gained 3 pounds of lean mass. That turned into a favorable net change of 7 pounds in the right direction. So, I guess I have achieved the meaning of the word, "recomp". I just wish I had more details to explain what changes occurred between 12/7/11 to mid-January (diet and walking), versus after mid-Jan (diet, walking, and resistance training).

I'm sure my choice of supplements and eating patterns has played a role, too, but to what extent? No clue. However, this means what I'm doing ain't broke, so I'm going to keep at it.

And - cover your eyes - now I feel like celebrating with beer and pizza. Well, maybe one of the two.
 
Alright, yesterday I did follow through on the pizza. Papa Johns had a new 5 sausage deal which I had to try. It was only alright, in my opinion. I like my usual, custom order better. Didn't finish it all, though. Intake was pizza + 922 cals - 68c/68p/42f - 30/30/40%. The latter was basically a bunch of pistachios in the late morning/early afternoon hours, and my bedtime casein + wm-hdp shake.

Today: Got up at 5:15am, mixed Craze, aminos, and 1/2 tsp creatine. Went downstairs to lift.

Bench Press: 150lb x 5 +3x3 +2
Pendlay Row: 145lb x 5 +5x4
DB Lateral Raise: 20lb x 6 +4x4

After the lifts, went out and walked dog chow 5.6 miles. Upon return, 1/2 scoop Trutein, 1 scoop Egg White, and 1 tbsp WM-HDP.

While I felt like I got decent sleep, it's not like I was feeling all exceptional when I got up. Nonetheless, I added 5lb to the bench and toughed out the first 5 reps. However, the next 3 sets of three were also pretty tough for me, and when I tried one more, I could only get 2. Next time, the plan will be to use the same weight and get a little bit more volume. I set up for Pendlays afterward with the 7' bar. As I learned today, hand positioning is key so that I can perform the proper movement. I started my first set almost straight deadlifting the bar, then nearly fell over forward and started laughing at myself. Once I got the grip set, I found the groove and hammered out 5 sets of 5. Next week, I'll use the same approach as I will with the bench; same weight, but more volume and emphasis on form. Nothing remarkable about the lateral raises. I feel strong enough to handle the 20's now, and I didn't get tired out as quickly as I usually do. Like a broken record: same weight, more reps next time. I just feel like I'll be better off if I get 8-12 reps for the activation set, then 3-5 on the others.
 
Yesterday:
2335 cals - 175c/199p/93f - 31/35/35% + 1 slice of thin crust pizza. Overall, probably <2700 on the day.

Today: Woke up at 5:20am, mixed Craze, aminos, 1/2 tsp creatine and walked 5.6 miles. Once back, I tried 1/2 scoop Protean with 1 scoop Egg White powder and 2 tbsp WM-HDP.
 
Yesterday's intake was only partially charted. There was lots of free food, so I took advantage of the offering. No beer or anything, but still took my casein before bed. Also caught up on a couple episodes of Justified.

Today: Up at 5:15am, mixed Craze, aminos, and 1/2 tsp creatine. Went downstairs to lift.

Lever Squat: 140lb x 10 +5x3
DB Shoulder Press: 35lb x 8 +3x2 +2
Superset:
Resistance Band Mid-Row: 70lb peak x 25 +15x3
Resistance Band Rear Delt Pull & Raise: 30lb peak x 15 +8x3

After lifts, went and walked dog chow 5.6 miles. Upon return, mixed 1 scoop Caseinator, 1 scoop Egg White powder, and 2 tbsp WM-HDP. This is a slightly different concoction, and it tastes great - like an awesome chocolate milk.

Regarding the lifts - the theme has been the same. I feel great that I've made more progress, but that's tempered by the realization that I still need time to adapt. If I don't, my form will break down. Next week, I will use the same weights/resistances, but keep form and just do more volume. That said, Squats went well. Had a good, strong push, got my heart rate and breathing up a bit, and only toward the end did my lower back start to get a little tired. DB Shoulder Press was a bit heavy. Slowly got the activation set, but strength deteriorated so I could only squeeze 2 out at the end. This is something for which I'd want those 1.25lb magnet weights - so I can move up 5lb at a time in DB pairs instead of 10. At the end, I had no idea what I should use for mid-rows, so I picked the yellow band. It worked well enough, as my goal was to emphasize squeezing my shoulders back. I barely completed the last set of Rear Delt Pulls/Raises at the end, however, since rear delts were slightly involved in the mid-pulls.

Looking forward to getting this work day finished so I can relax for the next 2 days.
 
Catching up - I messed up by closing excel by accident and not saving everything I logged for macros. However, I also relaxed with some beer... and it's both good and bad, maybe even sad in a way, now that I can't consume much without consequence. Only 4 pints of Murphy's contributed to a mild headache this morning. The good side of this, is that due to the rain from that nasty storm system that tore up AL, TN, KY, etc, I got to sleep in and alleviate that.

Today, it's been lazy, but I should be back to my regularly scheduled program tomorrow.
 
raulob72 said:
Keep the good job!!
Click to expand...

Thanks! I'm definitely keeping things moving forward.

Regarding yesterday's intake:
2654 cals - 214c/230p/98f - 33/35/33%

Back on track for today, however. Got up at 5:30am and mixed Craze and Aminos. Oops, forgot about the extra creatine. Anyway, got to walking 5.6 miles. For some reason, had major issues with pumps in my lower leg muscles (front side). I thought that had been due to NA-R-ALA in the past. However, I last took 300mg yesterday, around 2pm, which was the last I took anything until today. Maybe it happened because I didn't walk yesterday.

Once home, I mixed 1/2 scoop Protean, 1 scoop Egg White protein, and 1 tbsp WM-HDP. Gonna knock out a few chores but otherwise take it easy. Busy ass week coming up at work.
 
Yesterday:
2488 cals - 204c/200p/97f - 33/33/35% + two pints of Murphy's in the late afternoon hours.

Today: Had a rough go at sleep because I had napped a little bit yesterday. Got up at 5:10am, mixed Craze, aminos, and 1/2 tsp creatine. Went downstairs to lift.

Trap Bar Deadlift: 255lb x 6 +3x3
Stiff-Legged Deadlift: 95lb x 12 +8x3
Wide-Grip Lat Pulldown: 90lb x 11 +5x3

After that, walked 5.6 miles with dog chow. Upon return, took 1 tbsp of olive oil and chased that with a mix of 6 oz water, 1 scoop egg white protein, and 1 tbsp WM-HDP.

Started off slow with today's lifts. When I warmed up for deadlifts, nothing seemed unusual. Once I got to 255lb, it felt like I needed more time to adjust and recuperate. I am led to believe that part of my problem is leftover damage from Friday's workout. The beginning of the movement - the brief portion where I need a little leg push - seemed weak. My lower back was taking more of a burden once I moved the weight. Once the weight was up, I felt certain I could've pulled at least 265lb+ under better circumstances. On Stiff-Legged deads, that weight felt easy enough to warrant an increase. I only stopped because my lower back tired from the stabilization of all the reps. We'll see - I usually feel like nothing happens, but the next day, sure enough, there's some hamstring DOMS. Lat Pulls were otherwise great. Not only was the sitting position a relief on my back, I handled it well until the very end.
 
you need some alpha yohimbine to free up your stubborn fat.

it looks like you're at a standstill and alpha yohimbine is awesome for that.
 
Alright, yesterday was a long day, and I didn't last long once I got home. I was actually struggling to stay awake from 7-8:30pm because I wanted to take in a lot of carbs + protein before bed. This may have been both really good and really bad. On the good side, it seemed like it was just what I needed, as I would awaken feeling somewhat refreshed, with very minimal lower back pain (which lingered all day yesterday after lifting). On the bad side, I think this contributed to a skew in today's measurements.

2956 cals - 243c/235p/116f - 33/32/35%

Today: Got up at 5am. Was actually somewhat sweaty, and that kinda sucked, because it was also pretty cold. It was, like, 22 degrees out. Last week, it was practically double that. Anyway, took pics and measurements, then mixed Craze, aminos, and creatine. Walked 5.6 miles immediately after. Once home, took 1 scoop Trutein, 1 scoop Egg White protein, 2 tbsp WM-HDP, and 1 tbsp olive oil.

Stat: Current (last week)
Scale Weight: 145.8 lb (144.0 lb), 13.9% (13.6%)
Waist at navel: 31.25 in (31.25 in)
Right Upper Leg, standing: 21.0 in (20.5 in)
Right Upper Arm, unflexed: 11.06 in (10.88 in)

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As I walked, it was pretty clear I had retained water and gas, despite my best efforts to deal with that before measuring. In fact, 1 mile into my walk, and despite already having gone, I was ready to go again... and that's despite whatever I already lost from sweat overnight. So, while my waist is basically the same, my arms and legs were larger. I imagine they were just holding a bunch of water. We'll just have to see when I measure next week.

soontobbeast said:
you need some alpha yohimbine to free up your stubborn fat. it looks like you're at a standstill and alpha yohimbine is awesome for that.
Click to expand...

While I don't doubt that something like that can help, I avoid many stims for peace of mind. I never brought it up before, because it's really a benign condition, but my heart is more susceptible to skipped beats than the average person. I've already investigated it, with diagnostics being fine, but as I get older, it's something I don't want to press. As it stands, I only obtain modest caffeine from DS Craze, and maybe 1-3 cans of Coke Zero dispersed though the day.

Maybe there's a little stubborn fat, or maybe it's because I'm stubborn, too. I find running/sprinting loathsome, and though I could use my bike trainer, I don't do HIIT. I'm not going to go outside alone and cheat my dog, so the best compromise is to walk her every day. We both get fresh air and burn a few calories. Win-win.

Still, I continue to see subtle changes with fat loss in other places. They're not readily apparent on these camera phone pictures. I tried to take a pic with half of the lights off, to see if I could show it. I only wish I took an equivalent before picture, because it'd be wildly different. I'm just holding the phone here, not exerting any effort. Unfortunately, I can't flex or exert any tension without my hands shaking uncontrollably.

Invalid Link Removed

I think strategic use of WM-HDP will prove to be effective over these next few weeks.
 
Long day yesterday. Did not realize that I was invited to a free dinner after work, in addition to the lunch I got for free, so I don't have any solid detail other than what I usually log.

1447 cals - 74c/148p/62f - 21/41/38% is everything I consumed from 7-9am and right before bed. I was offered free lunch, too, and I had 2 slices of wheat bread with 2 slices ham, 2 slices roast beef, and 2 slices turkey. At dinner, we were treated to Thai cuisine with some red wine. I ended up having trout, white rice, veggies... and was pressured into dessert. I very rarely get dessert as it is, but since the paying committee insisted, I had a plate with three fried banana halves and vanilla ice cream. That was quite tasty. Then I got coerced into eating another thing; have no clue what it was, but it was an extra that was made by accident. Got home, made my pre-bed wmhdp/MPI shake and got to witness my Pistons get lucky and beat The Lakers in the last minute of OT... but immediately passed out.

Today: Struggled to get up at 5am. Had to get up in the middle of the night once, because something from dinner wasn't agreeing with me hours after had the pre-bed shake, but it was just gas. Mixed Craze + aminos and went downstairs to lift.

Bench Press: 150lb x 8 +3x3 +2
Pendlay Row: 145lb x 8 +4x3
DB Lateral Raise: 20lb x 10 +5x3

After the lifts, went out and walked dog chow 5.6 miles. Upon return, 1 scoop Nitrean+, 1 scoop Egg White, 2 tbsp WM-HDP, and 1tbsp Olive Oil.

Compared to last week on Bench, I managed to get 3 more reps in the activation set, but afterward, the sets were the same. Complete failure at the end. Was definitely sluggish, but power seemed slightly better than what I remember last time. On the Rows, I focused on keeping form strict, with back completely parallel. Eliminating my tendency to raise up made this harder, so I got less volume. Activation set was higher, but didn't go past 3 sets. In the interest of time, I moved onto DB Lateral Raises. These went well, as I seemed to handle the 20's with relative ease. Next week, I'll try the 25's. I'll ponder what to do with the other movements next week. I shouldn't be as busy with work obligations, so I ought to reap some rewards.

Today is another free dinner, which is awesome. On the menu, I see a peppercorn filet calling me. I'm gonna tear that up, along with some sweet potato fries.
 
Alright, back to the somewhat regularly scheduled program.

Two days ago, I sure as hell enjoyed the feasting, but that was basically a down payment for the really long day I had to endure yesterday. Couldn't post an update, as I had to get to work pretty early. Had to stay in a conference room for about 10 hours. The good side to this, is that I know I ate a bit less than on the prior 2 days; They had barbeque for lunch and I ate some chicken and pulled pork. The crazy thing is that I got invited to another dinner, but I had to pass. Not just on account of being tired, but dog chow has to be let out.

Once home, I continued onto some work I had to bring home, then had my usual pre-bed shake. Did not sleep until about 11:30pm.

Today: Up at 5:00am, mixed Craze + SAA's. Went downstairs to lift.

Lever Squat: 155lb x 10 +5x3
DB Shoulder Press: 30lb x 10 +5x2 +3
Resistance Band Rear Delt Fly: 20lb peak band x 15 +10x3

Ok, so despite the long hours and lack of sleep, I had an otherwise pretty good workout. It's been a long while, but I actually had myself feeling slightly on the edge of nausea. This is the most I've ever squatted, so any increases hereafter - well, since 140lb - if I can manage them, are personal bests. Breathing and heart rate were up, for sure. Moved down to 30lb DBs for shoulder press. I found it much more satisfying to put up the higher reps here. Made me want to consider slightly dropping down a few movements next week to get the same feeling. In the third set, I just became entirely weak, and could only muster 3. Still, after those squats, I guess that's gonna happen. Then I decided to do rear delt flys with my resistance bands. Last week, I repositioned my cable station so I could eventually do sitting rows on the lower pulley. There's a hook over the upper pulley that's meant to house the large lat bar, but I like to use it to run my resistance bands. It's perfect for rear delt flys; with the hook being a foot over my head, it naturally causes my arms to stay parallel to the floor when I do the movement. This is my weakest resistance band, but it was more than enough to make my rear delts burn. Oh, and I tried to use the same hook to repeat my rear delt pull & raise, but that made the station tumble over. Oops! I won't be trying that again. Was itching to get outside for fresh air to alleviate the slight sickness pangs, so I stopped right there.

Got dog chow and we walked 5.6 miles. Oddly, for the first time after a resistance session, I had the pumps/fatigue crop up in my lower legs in the middle of the walk. I didn't have any NA-R-ALA yesterday, so I don't know why this happened. It wasn't as severe, just an unexpected annoyance this time. It was otherwise nice out, and I felt relieved from any sickly feelings after 10 minutes.

Upon return, took something slightly different: 1/2 scoop Protean, 1 scoop Egg White protein, 10g Leucine, and 2 tbsp WM-HDP.

Anyway, going to take my time going in; have a few fires to piss on, then I can't wait to get back to my regular eating routine.
 
Yesterday was an off day. Seems that my lack of sleep from the work week, plus the aftermath of Friday's workouts, was too much. I had only gotten up early to let dog chow do her business, and I was in no mood to walk, so I went back to bed. Basically kept it low key, watched some flicks, had a friend over, plus a few beers. Approximate intake of everything was:

2309 cals - 222c/169p/83f - 39/30/32%

Today - completely forgot about the start of daylight savings. Wondered why the hell it felt wrong to be getting up when I did. The benefit, however, is that it's dark outside, so I get to enjoy my walks without people in the way. Was up at 5:30am, took Craze, 2 scoops SAAs (accident, I was a little foggy) and walked about 6 miles. Once back, took a scoop of protean, a scoop of egg white protein, 2 tbsp WM-HDP and 10g leucine.

I want to recover as well as I can today, as I want to be ready to take on deadlifts tomorrow morning.
 
Yesterday: I felt somewhat insatiable yesterday, but I thought it might be a good experiment. The hope was that the extra calories would help in some way. Either they'd help me recover all the way from Friday, or, provide me better energy for lifts the next morning.

3138 cals - 299c/286p/89f - 39/37/25%

Got up at 5am, mixed 1 scoop craze and 2 scoops of SAAs. Went downstairs to lift.

Trap Bar Deadlift: 265lb x 6 +3x3
Stiff-Legged Deadlift: 105lb x 10 +7x3
Wide-Grip Lat Pulldown: 100lb x 8 +4x3

Afterward, walked dog chow 5.6 miles. Upon return, mixed 1 scoop Trutein, 1 scoop Egg White, 2 tbsp WM-HDP. This was consumed after I took a 1 tbsp shot of olive oil.

Alright, this Monday's workout was much, much better. Negligible leftover soreness from Friday, but as I warmed up for deadlifts, I could tell that my leg drive was back to what I came to expect. Because of this, I added 10lb to last week and up it went. The only bad thing, probably, was my weakening grip as I got to the last set. Scraped off one callous under the pinky of my left hand, while fortifying the existing ones. Added 10lb to stiff-legged deads. The only limiting factor was my lower back muscles getting fatigued. I can probably increase the weight a bit more next week. Also increased pulldowns to 100lb. This was just right - enough of a challenge, but not too heavy so that the movement could devolve to a biceps exercise.

It's much nicer to end this type of workout with a feeling of muscle fatigue and exertion instead of just strain.
 
Yesterday was quite long. Despite being up early and having my workout, and the 6+ hours I spent sitting at my desk at work, I did not feel ready to sleep. By 11pm, when it was obvious my Pistons blew it against Utah, I had to say enough was enough and I went to sleep.

Today: Well, my sleep was not rewarding. It felt like a minute had passed before the alarm interrupted a dream. I got up and proceeded as if it were the weekend, still. I went to the bathroom, mixed craze and SAA's, then started drinking. Got my phone to see what the weather forecast was, and it said, "Tuesday". Then I had the realization: oh, that was dumb. I was supposed to take pics/measurements, and I just took in a pound of water. Stomach was making a bit of noise, however.

It was also surprising to see that the temperature was 60 degrees. It was almost 3 times warmer than this time, last week. I set out on the 5.6 mile walk with dog chow, but in the middle, seeing as I was finally awakened by Craze, I decided to walk the entire 8.3 mile journey. I did have some extra work stuff to ponder, anyway, plus it was uncharacteristically nice out.

Probably going to be another long day of work, but that's gonna suck, since it's supposed to be in the 70's!
 
Yesterday: more of the same. Long work day with lots of sitting, then adequate time in bed, but not so rewarding sleep.

2201 cals - 167c/211p/77f - 31/39/31%

Today: Up at 5am, same as yesterday. Alarm cuts me off in the midst of a dream, and I'm stupified again. Eventually gather my bearings and mix Craze and SAAs and water. Went downstairs for lifts.

Bench Press: 140lb x 12 +4x2 +3
Pendlay Row: 135lb x 8 +5x4
DB Lateral Raise: 25lb x 6 +4x3
-------------------------------
DB Lateral Raise: 15lb x 15
BW Pushups x 15

Walked 5.6 miles immediately after. Once back, mixed 10g leucine, 1 scoop Protean, 1 scoop Egg White protein.

Alright, so I wanted to lower the weights to get more reps and satisfaction. Took 10lb off of Bench and got a higher activation set, but once again it was like pushing against a brick wall at the end. Couldn't even begin a 4th rep on the last set. Nonetheless, I did feel a little more tightness afterward than I had over the last couple weeks. Pendlay Row form is much better, though it comes at the expense of my lower back - which hurts as I type this. When I was raising a little bit over parallel, this didn't seem to be a big deal. Otherwise, I was content with the volume. Tried the 25's for lateral raises and was surprised. When I approach my DB rack, I always have this complex... as if I'm intimidated to try the exercise because the next higher DB is that much larger. Instead, it turned out well. At the end, I put the 25's back and immediately grabbed the 15's to do a burnout set of 15, then quickly did 15 pushups. Given how weak I felt on Bench, I was surprised I could do any pushups. I had to stop at 15 because I was nearly out of breath.
 
Aggravated said:
...In my opinion you may get better results by turning up the volume a bit.
Click to expand...

And, I think you're right. I reached the same conclusion, pretty much, during yesterday's walk. I have to go on business travel for the first week of April, so once I get back, it seems prudent to add another lift day. Perhaps, I'd make the lifting schedule MTTF, with W and weekends off. I'd still do Deads on Monday, Squats on Friday, but rearrange other stuff in-between. I'll be pondering this over the next few days.

Yesterday: inconclusive intake. Ballpark guess is <4000. I logged 1255 with 35%c/38%p/27%f. Had a tiny helping of someone's Chinese food - picked off mostly chicken and a handful of noodles, but then didn't eat anything for many hours, thanks to work. So, I had pizza when I got home.

Today: Sleep was a tiny bit better. While I spent only 6 hours in bed, I woke up at 5am much more ready than usual. Then again, dog chow went ape**** 2 minutes prior to the alarm, because a fox was poking around in the front yard.

Took craze and SAAs, then walked 5.6 miles. Upon return, took: 2 tbsp olive oil, then drank 16oz water with 1 scoop Protean, 1 scoop Egg White, 10g Leucine, and 1/3 cup Mod6 carb. Interestingly, this concoction reminded me of the taste of milk.

Anyway, have to run; need to get to work early.
 
Also, Olive Oils are better to utilize in the evening hours. You may want to give all natural coconut oil a try. It tastes great in shakes. Roughly 66% (I think some brands differ) of coconut oil is made up of medium chain triglycerides. This is a better option for fat in the morning. Others may disagree, but you should do your own research and come to your own conclusion on the matter :)

On another note. That breakfast might be fast, but it doesn't have much whole food if you ask me.
 
Aggravated said:
Also, Olive Oils are better to utilize in the evening hours. You may want to give all natural coconut oil a try. It tastes great in shakes. Roughly 66% (I think some brands differ) of coconut oil is made up of medium chain triglycerides. This is a better option for fat in the morning. Others may disagree, but you should do your own research and come to your own conclusion on the matter :)

On another note. That breakfast might be fast, but it doesn't have much whole food if you ask me.
Click to expand...

A while back, I mentioned the Biorhythm Diet; with it, I try to follow the philosophy of consuming nearly all of my fats morning to afternoon. Haven't really worried much about what type(s) of fat. This week, I have been hitting the olive oil hard, but I just want to empty the bottle so I can try another kind. Also have a tub of coconut oil, but I prefer it when it's warmer, so I can just spoon out liquid. However, I find coconut butter much more appealing. Nearly forgot about it until you mentioned it, so I had some this morning. The coconut oil, though, kinda helps me more as a laxative. I'll be using it more if/when I run into issues with calcium.

Yes, "breakfast" - I always keep that first meal, which is almost always a post-exercise meal, quick and simple. Ample whole foods get consumed during the course of the day/evening. That reminds me again, have to get some apples and eggs when I get more olive oil.

Alright, so yesterday I screwed up, thinking I had to leave for work early. Forgot that dog chow had a check-up at the vet, so I took care of that. She's a little anabolic beast! First vet visit, early last year, she was 43lb. Earlier this year, she was 45lb, and now she's 46lb. My doggie's definitely not a porker, so if all the walks did this, I'm envious.

Hard to judge yesterday's intake. Things that were easy to count: 2162 cals - 197c/129p/96f - 37/24/39%
Don't have a good grasp on the 3 thin crust pizza slices I ate; my guess is an additional 800 cals.

Today: Up at 5:00am, mixed Craze + SAA's. Went downstairs to lift.

Lever Squat: 160lb x 10 +5x3
DB Shoulder Press: 30lb x 12 +4x2; Burnouts: 20lb x 10, 10lb x 8
Resistance Band Rear Delt Fly: 20lb peak band x 15 +10x3

Walked 5.6 miles afterward. Ate 2tbsp coconut butter, then 1 scoop protean, 1 scoop egg white protein, 5g leucine, and 1tbsp wm-hdp upon return.

Squats just continue to feel good, so I'll increase the weight 10lb next week. Shoulder press started stronger, but fatigue came quickly. May have been weakness, though, from the earlier bench press + pushups (which are sort of wide for me), and the lateral raises. I just put the 30's back, grabbed 20's, pressed those as much as I could, then grabbed the 10's. May as well induce some burn if I'm gonna fail early. At the end of the rear delt flys, I held the last rep for as long as I could. Still too weak to move up to the next resistance band. No nauseating moments this time.

Work should be much easier today, so I look forward to not being completely worn out.
 
Yesterday: Estimate of <= 3300 cals, at a ratio of about 40c/25p/35f on intake. Had a couple of beers and some wings just before the evening hours as I was in a good mood after work. Earned a bonus, one which came at a good time.

Today: Got up at 5:30am, mixed 1 scoop Craze + 2 scoops SAAs, then walked 5.6 miles with dog chow. Upon return, 2tbsp coconut butter, 1 scoop Protean, 1 scoop Egg White Protein, 1 tbsp WM-HDP, 5g Leucine.

Got a bunch of chores to do, a side job to finish, and, hopefully, a few Guinness or Murphy's to celebrate St. Patrick's Day.
 
On Saturday, I spent a hell of a lot of time on chores and a side job. Only got to enjoy 1 brew for St. Patty's before passing out.

On Sunday, because I screwed up my sleep schedule from passing out early the night before, I didn't walk. Went back to bed after getting up to let dog chow go poo. Got up later, then finished off what I set to do on Saturday by changing the oil in the car and rotating the wheels.

That said, intake was:

2140 cals - 216c/207p/50f - 41/39/21%

Today: Got up at 5am, mixed a scoop of Craze and 2 scoops SAAs in ~16oz water. Downstairs for lifts.

Trap Bar Deadlift: 275lb x 6 +3x3
Wide-Grip Lat Pulldown: 110lb x 6 +3x3
Stiff-Legged Deadlift: 115lb x 9 +6x4

Afterward, walked dog chow 5.6 miles. Upon return, took ~2 tbsp olive oil, then chased with a mix of 1 scoop Protean, 1 scoop Egg White, 2 tbsp WM-HDP.

Went into today's lifts kind of ambivalent; wasn't excited nor foggy nor dead, but ready to go. Warmed up for deads; don't usually mention it, but I did a couple reps at 135, 205, then 255. Put two more dimes on the bar and pulled 275lb, which is the most I've ever pulled. I did this weight once last year, but maybe only 5 reps total. Today, I completed 15. Just like last time, grip was tough and I know the callouses on my palms are getting more developed. It was a challenge, of course, to do this, but it did not feel like it was "next to impossible" like it did last year. It definitely got me breathing heavy. Did pulldowns next if only because I didn't have to walk my plates very far. Weight was more challenging, so didn't do as many reps, so I know I'll have to attack this weight again next week. On stiff legged deads, I increased the weight a little... once again, it feels like I can do more. However, by this time, my hands and lower back were a little tired. Got a good activation set, but couldn't really do more than 6 reps per set after, because either I was about to drop the bar or my lower back muscles were exhausted. Overall, the workout was good and I encountered minimal discomfort.

And, on that note - I am officially concluding this particular log. This does not mean my goals are met, for they are not. However, it's apparent to me that the outcome is going to be different now. Really, I can't say that I'm "losing" weight in the literal sense. Sure, I've shown that I've reduced my body fat and gained mass, but it seems that those lean mass gains are making me heavier. I do have room to fill out, anyway, because it's not like I was in any good shape/balance before. Getting down to 13.3%bf was great, but now I need to get to those single digits, and I'm probably going to end up doing so at a weight equal or greater to where I started.

For a short time, I'm going to evaluate a few things (as well as gather metrics from this log) and start another log in a more appropriate place - the "Workout Logs" section of the Training Forum. Approach and parameters will be slightly different, but my composition and physique goals will continue to be the same. I'll probably start with a quick summary with what I've accomplished here, then move forward.

I'm happy with what I've started, and I hope that I was able to positively impact some of you. The journey continues.
 
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