high reps

Journal Entry 294 – Getting Organized

Missed last week’s blog post because I went to Chicago with Sarah to see my niece. She cried a lot when she first saw me haha. Sarah didn’t have better luck though. Abby is very attached to her mom at the moment, but I’m sure the next time I see here that will be a little different. I also realized when I was holding her, that I have zero experience with children. I mean I have been around infants before, but never taking care of them. I held Abby and fed her a couple times, but I let Rebecca do most of the work haha. She has way more experience than I do. The rest of the trip was pretty relaxed for the most part. My brother cooked a lot of food and we didn’t go out much except to the gym.

I have really been in a rut with Gold’s Gym recently.  It has been beyond packed no matter what time you go. I also feel like I have been rushing my workouts since I go on my lunch break and haven’t really been engaged in my workouts recently. My strength is good, but the enjoyment is not. I’ve decided to try and cut out Gold’s for a couple of weeks and see what happens. The only thing I’m worried about is losing bench press strength because I do not have access to a heavy bench anywhere else.

I decided to workout Sunday through Thursday and take Friday and Saturday off.

  • Weekend
  • Sunday – Push – High Reps
  • Monday – Pull – High Reps
  • Tuesday – Cardio
  • Workweek
  • Wednesday – Push – High Reps
  • Thursday – Pull – High Reps
  • Friday – Off
  • Saturday – Off

The only other variation I may make is to change to 3 full body days and 2 cardio days, but the schedule would look largely the same. This routine is challenging though as I’m taking almost every set to failure. This is pretty easy to do with high reps without burning out. I feel good after my workouts and my pump is so intense it almost hurts. That being said I’m not overly sore after my workouts. To me, this is an enjoyable form of training though because it is so different than what I was doing before. I’m not rushed with these workouts because I’m not “on the clock” like I was with the other ones.

As for diet, I’m sticking with the high protein / low-mod carb / low-mod fat diet. This is by far the easiest way to control calories, look the best, feel the best and control my cravings. I can pretty much eat whatever on this plan within reason since it allows for both carbs and fats instead of going high carb -low fat vs keto. For example, if I want pizza or wings for dinner then I simply eat high protein, low fat, low carb all day and then eat whatever for dinner. This automatically balances out macros. I really don’t have a calorie goal at the moment. I’m just kind of eating based on what I feel like I need. Some days are much higher than others and that tends to be what works best for me. Also, some days can be way higher in carbs or fats, but the theme is that protein is there.

  • Go-To meals at the moment:
    • Protein Pudding (Long time stable)
      • 55 grams of Elite XT (Mix with small amount of cashew milk)
      • 1/3 cup of berries on top
      • 1/3 TBS of peanut butter on side
    • Asian
      • 4-5oz of Tyson grilled chicken strips
      • 1/2 bag of broccoli
      • 1 Crab rangoon
      • 1 egg roll (Optional)
      • Teriyaki Sauce
    • Eggs (Usually bring this to work)
      • 12 hardboiled eggs (1 yolk, 11 whites)
      • 1 bag of Brussel sprouts
      • 2 Tbs of Bolthouse Ranch
    • Greens
      • 1 bag of Broccoli or Brussel Sprouts
        • Heat up twice as long as recommended. All the water comes out and tastes like its roasted
        • Some type of sauce
    • Berry Milk (Dessert)
      • 1 cup of Cashew Milk
      • Handful of frozen berries
      • 2 Splenda
      • 1 serving of fat/free sugar/free jello mix (Aldi Brand)
      • 2 Tbs of Cocoa powder
    • Lazy Meal
      • 1 can of beef soup (lower calorie brand)
      • 1 can of green beans
      • 1/2 can of white potatoes
      • Mix together
    • Snacks
      • Jerky
      • Our Little Rebellion Protein Crisps
      • Pretzel sticks
      • Rice Cakes
      • Mixed Nuts (At work)
      • M & M’s plain
      • Apples
    • Eating Out
      • Chipotle (highly customizable)
      • Mezeh
      • Which Wich
      • Kickback Jacks

This basically sums up my diet at the moment. I usually have a really big cheat day on Sunday in which my weight always spikes. It’s usually pancakes for breakfast, a healthier lunch and a feast at dinner at my parent’s house. I had to eat at least 200 grams of carbs worth of pita bread alone. I also dipped this in a ton of Tzataki sauce. I do feel bloated the next day, but the weight drops off very quickly when I resume my routine.

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Journal Entry 246 – I’m Engaged!

I got engaged to my girlfriend Sarah last night! This is something we had talked about for awhile, but I wanted to do it before the Holiday’s and before we moved in together. I had the luxury of meeting her family multiple times(which is much bigger and closer than mine) and she has met my parents several times. We were practically living together now anyway, as I would stay at her place half the week and she would stay at mine. I’m really looking forward to starting our life together and just have to stick it out for a couple of months until we get our own place. Depending on where we move I may change gyms, but not sure yet. I love Golds, but there’s a chance that a huge ACAC may be right next to where we live and since I workout in the morning it would be within walking distance.

In terms of training and eating, my weight has been higher on the scale than I would like to be. I weighed in at very high 180lbs earlier this week. I think this is due to my training, to be honest. I also had a BIG eating weekend last weekend, but my training could also use some work. I love making strength gains, but I hate waiting 2 minutes between sets and the neural fatigue that comes with heavy weights. Sometimes it’s hard to motivate myself to go to the gym. Neural fatigue does not mean strength and size gains. Your muscles are well equipped to take a beating, but neural fatigue just makes your body tire not your muscles. I love the rush of moving and sweating when I workout. Going to the gym for an hour and sitting on the bench to lift a heavy a** weight for 5 reps is really losing its luster for me. I do plan to include some heavy sets of barbell bench once or twice a week, but I will probably superset this with a back move and get back to my higher rep training. I will admit even though my strength wasn’t going up when I was doing my lift everyday experiment, my size gains did appear to be way better. I could also eat with reckless abandon and it just didn’t seem to negatively affect me.

So I plan on moving into a daily lifting plan with higher reps and smaller rest periods. Also, I want to run 1-2 miles before each workout. I have been sticking to 6 mph, but I think I’m going to increase this to a 7-8mph to get my speed up. I was talking to someone at work who ran a marathon in 3 hours and 30 minutes, which he said was about 8 mins a mile. That was shocking to me. 8 mph is not easy and to maintain that for an entire marathon is very impressive. I always liked running and was pretty good at it, so I’m definitely keeping running in my workouts. I may take a couple days off from lifting and do some long runs, but I will play that by ear. I also like the luxury of lifting from whatever gym I’m at instead of feeling forced to go to Gold’s to lift heavy wieghts. Sarah’s gym is WIDE OPEN in the morning before work. There is like a max of one person in there and they are usually on the treadmill. An open gym is like a playground for me. It just instantly puts me in a good mood.

As for eating, I don’t plan on changing that much to be honest. Still largely winging it, but I like eating a lot and putting into good use in the gym. The heavy training (at least only heavy training) wasn’t having the effects I was planning for on nutrient partitioning and I just seemed to be gaining body fat.