Journal Entry 111 – Weekly Post

Morning Weight – 182 lbs



  • Su – Shoulders and Biceps
  • M – Legs and Abs
  • T – Chest and Triceps
  • W – Back and Abs
  • TR – Shoulders and Biceps
  • F – Legs and Abs
  • Sa- Bodyweight exercises

No rest day this week except for saturday, which I did 100 pushups and 50 pullups in my room. Never really got to sore except for Thursday, which my shoulders were a little weak feeling going in, but I finished strong with some standing BB Shoulder Press for 105 x 6 reps. I’m much weaker on standing BB press vs seated DB press, but Im not going to get better until I start doing it on a regualar basis.

My Bench Press is still going down, which really confuses me. 205lbs for 4-6 reps is all I can manage when a couple of weeks ago I hit 225 x 4 reps. Really frustrating why they dropped so much, unless the day I hit 225 was just a lucky day.

All other lifts were about the same except for DB shoulder press which I hit 60lbs in each hand for 6 reps, which was a personal best.


IMG_3083 IMG_3089 IMG_3088 IMG_3087 IMG_3086 IMG_3085 IMG_3084

Updated stats since my Dexa scan in senior year in college. Since that scan my stats were:

  • DEXA scan – 160lbs at 10% body fat = 144 lbs of lean mass
  • Current – 180 lbs at 12% body fat = 158 lbs of lean mass

Body fat has gone up slightly, but lean mass has increase by 14 lbs since the DEXA Scan. I’ve also greatly upregulated my metabolism since then and maintain my weight on 24-2500 calories a day and usually take in 2800-3000 calories on the weekends. My stats on the DEXA scan were on a very low calorie intake around 10xBW of a whopping 1600 calories a day, maybe even less on some days. So yes I was slightly leaner, but I was eating the calorie intake of small female and it showed in my lack of muscle mass.

Not a huge fan of gaining bodyfat, but since my lean mass has increased 14lbs I look much better now even at a higher body fat percentage. The difference between 10 and 12% body fat is pretty negliglble and looking at some pictures, I cant even tell the difference, when it comes to bodyfat.

As for my lifts since the DEXA scan, I’m not a 100% sure, but I remember lifting with my friend Matt who was doing 185×6 reps and thinkning he was beast. I think I was around 145lbs bench for 6-8 reps. I now lift around 200 lbs for 6-8 reps and use 185lbs as more of a warmup then a working set.

In other words made a lot of progress in around a years time from that last DEXA scan. If I maintain my bodyfat around 12% and gain another 20lbs of lean mass over the year, I should be around 200lbs at 6ft tall, 12% bodyfat and 176 lbs of lean mass. My goal is to be benching 225lbs for 8 reps by the end of the year and if all things go well hopefully sooner than that.

For other Nutrition News, been reading some stuff from Cliff Wilson who is a physique coach. He recommends when someone wants to lose weight they go no faster than .5 lbs – 1lb a week. The lower range is for those with a slower metabolism, but going that slow ensures long term results. He also recommends 1-2 high days a week. I actually made a plan for a women this week using this advice. Basically you cut 500 calories a day from your total maintenace calories Monday through Friday and eat at maintenance on the weekends with more carbs and calories. So you would be dieting for 5 days and maintaing for two, but taking slower like this prevents plateaus from showing up.

Also listened to some John Mcdougall who is the author of The Starch Solution. I agree with some of his ideas, but goes to far with the animal protein and meat. He makes it sound like its poison, which obviously isnt true. Anyway he was talking about a few interesting points I wanted to bring up:

  • He said Supplements shouldnt be overdone to “fix” a health problem, because the problem is most likely the persons diet. I complelty agree with this statement. I’ve noticed that people on the PALEO diet prescribe supplements for everything and I mean just about everything. I used to rely on them too, when I wasnt eating enough food. The reason this happens is beacuse your diet is lacking. Either lacking in Carbs, proteins or fats or lacking in calories. In other words, fix your diet and metabolism and health problems will likely go away without the need for expensive supplements.
  • He also said too much sleep can induce depression. This one was a surprise, but I have noticed it myself a few times. If I sleep too long I feel sluggish the entire day even with 10 hours of sleep or more. It doesnt make sense and I would expect to be full of energy, but its just not so. Recommendations are still 6-8 hours which is the sweet spot for all of the benefits and no drawbacks.

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