(Date; Morning Weight; Calories eaten; Fitbit Calories Burned; Weights lifted)
8/10 – 184.6 – Calories 2000 – 2800 – Bench Press 225×2
8/11 – 185.5 – 1850 – 2900 – Pullups 55×4 PR
8/12 = 184.6 – calories – 1800 – 2800 – Off
8/13 – 184.4 -1965 – 2850 – Shoulder fail 65×1
8/14 – 184 – 2000 – 2800 – Pullups 55×3 / BB curl 100×3
8/15 – 184.6 — Squats 260×4 reps
8/16 – 182 lbs – 3500 – 3100 Bench 215×3
Not the best week in training this week. Shoulders failed and so did bench yesterday. It was strange because my warm-ups felt heavy to me and I did the workout on my high carb / calorie day. I expected to come in and hit a new PR, but the opposite happened. A little worried because the last time I hit 225lbs my bench REGRESSED. I have no idea why, but it seems once I try to push past 225 on bench, I go in the opposite direction. I did hit chest on Saturday and I usually hit it on Sunday, so maybe I should have taken the day off and hit it today instead. Disappointing though, I really hate days like that in the gym. I feel like it sets me back.
I’ll just move on and pretend it didn’t happen. I may try to stick to 5 days a week though, instead of hitting my muscles on a cycle that moves around weekly. I’ll probably take two days off during the week and just keep that consistent.
As for other muscles, squats were fine and hit a new PR on those. Pullups and Barbell curls saw another PR with 240lbs (bodyweight + 55lbs of added weight) x 4 reps and BB curls 100lbs x 3 reps. So the week did see some increases. I honestly think my bench was screwed over by my shoulders. They didn’t feel 100% going in to the workout and its probably what limited me.
Found a few new exercises for traps and shoulders. Behind the head lat pulldowns lights the upper traps and rear shoulders up. I was pretty shocked out how effective they were for hitting that area and I will definitely incorporate those into my pull days. Also did a shoulder shocker, I saw on T nation. Its a front raise with a weight plate for 3 sets of 8-12 reps, followed by lateral raises for 3 sets of 8-12 reps, the followed by a dumbbell clean and press 3 sets of 8-12 reps. It basically lit my shoulders on fire. I will definitely incorporate this into my push days in the future.
6 low days and 1 cheat period between Friday night and Saturday night. On the low days I aimed for 1800-2000 calories with 140-150 protein, 55-60 fat (some days higher) and 190-230 grams of carbs.
The high day included pizza from Bertuccis, sweet frog with cereal and a decent amount of alcohol with friends. I hit around 3500 which was more than I was looking to hit, but I’m not to worried about it.
I must admit lowering protein in my diet requires a lot of effort. I only reduced it a little bit, but it really is hard to limit the meat at each meal. Basically the main switch was one scoop of protein powder instead of two and I have 4 oz of meat with lunch and dinner and not 6 oz. Small changes, but they add up. I also dropped a fiber a little too. Fiber is tricky, because you need some, but you can also get too much and doing so has negative consequences. With the extra carbs in my diet, I dont feel like I need as many vegetables anyway.
I also read some Ray Peat dietary views this week. Strange guy, but his nutritional insights are pretty impressive and different than the norm. He’s a fan of sugar for upregulating hormones and states that many of the negatives of sugar, actually are due to polyunsaturated fats. When those two mix the results aren’t favorable. I still prefer starch over sugar, but I do agree with a lot of what he said, including the fact that low carb diets are generally a bad idea and running on stress hormones and trying to burn fat all the time is a bad idea. Basically when you dont eat sugar (or carbs) your body will either take the protein and fat you eat and turn it into carbs or take it from your muscle tissue or other organs. So obviously the body needs sugar to function, because if it doesnt get it and it will basically eat bodily tissues in order to “artificially” produce sugar. It makes sense that carb are the body’s optimal fuel and I definitely fell better with carbs in my diet. Some of his views on food get taken too far though and this is where I start to disagree with him. Sorry man, not going to eat your small list of foods. Bottom line is carbs are generally good, protein needs to be adequate (100-150 gram according to him) and fat should be primarily saturated, but not excessive in the diet. Too much fat interferes with glucose metabolism.
As for my eat this week, I’ve had protein pudding and a sweet potato for breakfast everday. Lunch has been meat and butter bread and dinner was basically the same. Really been downing some Nature’s Own butter bread here recently, but its cheap, tastes awesome and its a really good low fat carb source.