Journal Entry 317 – Short One

Another week in the books. No major plateau busting this week other than I’m crunching the most for abs I ever have before. I really do think working abs almost every day has really helped increase my lifts. Still doing very little isolation and sticking to the Push / Pull / Abs everyday setup

Life:

Sarah and I are going to a party tonight with some of my co-workers. Our company has a big release set for Monday, so we figured we would party before the extra stress starts from work. Another Pro Tip: Keep dietary fat low on the days you drink. This greatly reduces the risk of storing fat.

Other than that I’ve been watching the original Berserk show on DVD, that I borrowed from my good friend Cameron. It’s been awesome so far. Very graphic show, but it is anime. It is far from a fairy tale and the theme is very dark. It has very little lighthearted comic relief like a lot of other shows have, but I think this make for a more dramatic and epic show. I’m a huge soundtrack fan, so here is a song from the show: Gut’s Theme.

 

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Journal Entry 316 – 225 Club

Another week in the books. This was actually my long week at work, but it felt pretty short overall which is nice.

Training has been great this week. I increased my bench to 225lbs for reps of 7, 5, 5. This is, of course, using a full range of motion. I’ve also been increasing my incline dumbbell bench up to 85lbs in each hand for about 3 sets of 6 reps. My chinups have not been going up as much as I would have liked. I always seem to plateau on those for some reason. However, the lat pulldowns and t-bar rows I have been doing have been going way up. I’ve been doing cable crunches every day on the same machine. I’m up to 130lbs of resistance for about 6-8 reps. The entire stack goes up to 160lbs. Once I hit this number, I plan on just increasing the reps. I think doing these abs movements every day is really helping me with my bench press.

As for diet, pretty much more of the same. I’m really not sure if the way I’m eating is helping me increase my lifts so much or literally just the way I’ve arranged my split. Could also be a combination of both. I will admit that the past 3 days my diet has been all over the place. It didn’t seem to hurt my bench though!

Journal Entry 315 – 3 Week Hiatus

Today marks the end of my 3-week hiatus. I’ve had a lot going on recently and never really had a chance to sit down and write a post. Over the past 2 weeks, Sarah and I bought a dog! It is a shih-tzu / bichon mix that is 100% hypoallergenic. This was more for Sarah than for me as I’m not allergic to any dogs. We named him Luke after Luke Skywalker. Coincidentally he was born on 5/4/2018, which is Star Wars day and the date of our rehearsal dinner. Not going to lie, he is a lot of work. More work than I thought it would be and I’ve had dogs my entire life, but it has been awhile since I had a puppy and I forgot the amount of energy these dogs have. Also, he’s a lot of money. I know startup costs are high, but if you are running low on money and are thinking about getting a pet, I highly recommend thinking again.

I do have good news to report in terms of my lifting progress. I set a personal record on the bench press for 225lbs at 6 reps. The bench has felt fantastic recently and I actually did that with a cold. I’ve been sick since I left the beach last weekend, but it did not seem to affect my lifts. Recently I’ve been prioritizing the bench above all else in the gym. The prioritization has paid off. My goal is to get my bench press to 225lbs for 3 sets of 8 reps with ease. Once I hit this, my bench lifting goals will pretty much be complete. Funny enough my weight has been going down as well. I’m sitting at roughly 179lbs. I’m benching more at this weight than I was at 185lbs. My goal is to get down to the 170-175lbs range, while continuing to increase my strength. My overall volume in the gym has been low recently. My diet consists of a ton of protein and little carbs and moderate fats at the moment. This is my go-to when trying to lose fat and look my best. Since my volume is low, my strength has still been going up as there isn’t a ton of muscular damage to repair. I have barely run at all recently as well. I think once in the last month.

My workout schedule is heavy bench 3 sets of 6-8 reps 3 times a week every other day. I then do a Pull movement for 4 sets of 6-10 reps (heavy) and then an abs movement for 3 sets of 6-10 reps.

On the days, I’m not doing a bench I do the same setup scheme, but usually either an Incline Dumbell Press or Pushups instead of flat bench. I’ve found that by keeping the volume low each day, I can come back the next day and hit it hard regardless of what I did the day before. Obviously works since my bench has been skyrocketing recently.

My diet is pretty simple at the moment:

  • 2 12oz Coffees with half and half
  • Protein Shake
  • 2 hardboiled eggs
  • WORKOUT
  • *Our Little Rebellion Protein Crisps 1 5oz bag (eaten throughout the day)
  • Nicotine Gum
  • 12oz of either ground Turkey Meat or Beef with cheese and small amounts of vegetables
  • Protein Pudding with blueberries

That is pretty much it almost every single day. Sounds boring, but I really like it. It’s helping me shred fat and increase my lifts at the same time. Don’t mind if I do.

 

Journal Entry 314 – Part II – Moving In

Long time no post! Sarah and I have been very busy the past few weeks with the move-in process. Homeownership as we have been told and now experienced is a lot of work. It’s one of those things you don’t really appreciate until you go through it for the first time. Most of my free time has been moving everything around, hanging stuff up, fixing repairs, and yardwork. That being said the house looks great! We also had a home warming party last night, which was a ton of fun.

I have been tearing up my workouts recently. My workout’s format is below:

  • Push Compound – 3-5 sets of 6-12 reps
    • If at home I just do 5 sets of Pushups
  • Pull Movement – 3-5 sets of 8-12 reps
    • If at home I just do 5 sets of Pullups
  • Abs – 3-4 sets of 8-12 reps

That is all. I do this workout style every day and I take days off as needed, but usually only one day off on the weekend. I found by not overdoing the volume and avoiding the “junk volume/movements” I’m able to workout like this every day and perform well on every movement. My bench is already up 10lbs from this style of lifting. I try to heavy bench twice a week. I’m also doing heavy abs every workout and can really feel a difference when lifting heavy weights on my compound movements. I love it so far and another huge positive of this style of lifting is that it only takes 35 minutes a day.

My weight is down to 179.6lbs and it will fluctuate up to about 183lbs. I definitely lost some fat when we were moving in. There were a few days where we would literally be moving the entire day and I really only ate a few snacks during the day and a pretty light dinner.

My diet has been pretty consistent overall in terms of eating during the day. I eat pretty much the same thing every day and then kind of eat whatever at night. My dinner is usually healthy, but not always. This week I had higher carbs meals for dinner, but this can fluctuate daily. I always go low carb during the day, but dinner just kind of depends on what I’m feeling. Calories at the moment are right around 1800-2000, with usually around 2500 on the weekends.

Journal Entry 313 – Part I – Moving Out

This weekend my lease for my apartment ends. Sarah and I have been living there for the past year and a half. We had some good memories there, but I’m really looking forward to living somewhere else. I was off Friday, so my dad and I literally moved everything out of the apartment by ourselves into the storage unit. There was still a few big items like the couch and bed we had to move on Saturday and dear god those were a pain in the a$$. The way that apartment is structured does NOT make it easy to move things in and out. I probably made close to 100 trips carrying things from the apartment to the car. Moving stuff from the car/truck into the storage unit wasn’t fun either. We also had to rearrange the storage unit several times in order to fit everything into it. I would wager I burned close to 4-5000 calories easily each day.

On Saturday, Sarah and my mom cleaned the house and we were done at around 5:30 PM. What sucks though is we have to turn around and do it all again next week! Unfortunately, next week is going to be a 2 day weekend. I’m going to have to recruit some of my amigos to help me this time. If I had at least two friends helping, I think it would help immensely. Also, the most annoying part of the move is over, which is getting out of that apartment. Moving into the house will be far easier in terms of carrying stuff into it.

As for my workouts this week, I did somewhat of a bro split and really enjoyed it. I was able to do one heavy move at the beginning of each workout for 3 sets of 6-8 reps and then follow that with 3 sets of 12 reps for isolation movements. My focus was great and I got a really good pump after each workout. I only have time for 4 moves max per session in order to complete the workout on my lunch break.

Diet has been borderline keto recently. Not keto in the strict definition of sub 30 carbs, but very high protein and fat as my primary fuel source. Very low carbs except for incidentals and berries. It has been working really good though. My weight is hovering around 180-181lbs on a daily basis. Down from around 185lbs. My clothes also fit very good. I have a much easier time “staying in shape” when I just don’t eat many carbs. My mental clarity is better, mood is better, cravings are better and it is just easier for me to manage food intake. I had a few sources of carbs this weekend while moving but other than that not much recently.

Journal Entry 312 – On The Move

Missed my weekly post last week due to moving out all weekend. Unfortunately, I will be moving out all next weekend and then I will be moving into my house the weekend after that!

I will say I have really enjoyed going through all my stuff and getting rid of things that I no longer need. We have taken loads of items to either Good Will or the dump. This makes packing a lot easier and reduces a ton of clutter in your house. It is kind of amazing how much crap you can accumulate over time without even realizing it. Commercialism at its finest! I have reduced my closet down to everything I will actually wear. We plan to do the same thing with food we have. We are trying not to eat out so that we can literally eat everything out of the freezer. This way we don’t have to transfer anything.

For training this week, I did a 5 day Push/ Pull / Legs workout. I have increased my bench press up 5 reps from last week and my lunges up to 45lbs in each hand. My chinups have still been no bueno. I feel very heavy every time I do them. Only one day of cardio, which I did yesterday.

Diet has been more or less the same as recent weeks. Had a couple of higher carb meals than normal at dinner, but I’ve had a weird urge to do Keto recently. I found a really good recipe out though. It tastes like cake and has pretty low calories:

  • Microwave Cake
    • 1 whole egg (70 calories)
    • 1/3 scoop of protein powder (30-50 calories)
    • 1 stevia
    • Mix up and heat for 30 seconds
    • Total 100-120 calories

You can literally customize this in endless ways, but this is the base. It has a really good “cakey” texture to it and it is extremely easy to make.

Tried a new protein bar called MRE bar by Redcon. 5 out of 10. It has a really good package and looks really dense and chewy, but it tasted dry as hell. The ingredients were on point though. Every time I try a new bar, I almost always regret it. I just need to stick to Quest Bars. Quest Bars are unbelievably good and other bars just can’t hold a candle to them.

Journal Entry 311 – Putting In Work

Training:

Had a really good week in the gym. I did a 5 day Push/Pull/Legs/Push/Pull workout setup with cardio on the weekend. Hit my heavy bench press and heavy rows early in the week and finished the week with higher volume and lighter moves. Not sure why, but I was really feeling EZ bar skullcrushers and curls. I got a tremendous pump towards the end of my workout from those.

Overall my strength is still slowly increasing. At this point, I really just want to be consistent with my workouts. It feels like the more I go to the gym the stronger I get, especially with back.

I also did some cardio twice this week of around 30-40 minutes.

Diet:

I have been going pretty low carb recently with good results. My weight was at 185.6lbs at a high early this week (not sure how as this is high for me) and is now around 182.2lbs. I have noticed though that I do look leaner at a heavier weight, which is always a good sign in terms of body composition.

My diet is pretty simple during the week. I have two protein shakes during the day with one being mid-morning and the other in the afternoon when I get back from the gym. I also have some Our Little Rebellion Protein Chips almost every day. This gives me a ton of protein and not a ton of calories. At night I then usually eat a pretty large meal, which is usually low carb, but not always. I then finish the night with another protein shake with berries in it. I really enjoy that protein shake. It tastes better than ice cream to me.

So the above has very consistent elements, but dinner also allows me a lot of flexibility. I can pretty much eat whatever I’m feeling at dinner. It’s almost always a healthy meal, but not always. Eating like this I don’t really feel the need for cheat days, because I can eat whatever I want every day at dinner. I’m pretty busy during the day at work, so I really don’t like messing with meal prep anymore. I enjoy undereating during the day so I can eat a big dinner when I can sit down to enjoy it.

This may seem like common sense, but the more I workout the better I look. Even when I eat healthy and don’t workout I don’t look nearly as good as I do when I do some sort of exercise every day. To me it’s pretty noticeable. It also benefits my mental health and allows me to eat more food as well.

Life:

I had a company function at place called the Circuit Bar in Richmond, Virginia. Very fun place and it had tons of old games and a ton of craft beer that was self-serve. I got the high score in Skee-ball with 320. Also, played some Tekken 3 and Madden. Sarah and I then went out to a place called Dont Look Back after with some friends and played some pool. I was out from 4-12 PM yesterday and worked from 9-2 PM. Busy day, but fun. Only thing that sucks is I really only have one day off of free time to relax.

I watched the NBA finals this year, which is something I almost never do. Not a huge basketball fan anymore, since Kobe Bryant retired. He was always my favorite player. That being said Lebron James is a beast. He carried a very mediocre team to the Finals. I almost felt bad for him.  His team was so bad, he almost had no chance of winning against Golden State. Also, not a big Golden State fan. Draymond Greene is probably the most annoying player I have ever seen and his talent is way smaller than his ego. He is just along for the ride, while Steph Curry and Kevin Durant carry the team. Klay Thompson is also one of the most consistent shooters I have ever seen. I think he gets overshadowed by Curry and Durant and probably by Greene, but only because Greene is an obnoxious loudmouth. Not surprised by the outcome of the NBA Finals, but the Playoffs were enjoyable to watch.