macros

Journal Entry 283 – Bench and Chins

Workout:

My strength is starting to go up after I made an important change on my rep range. Recently, I was trying to get 8 reps for 3 sets before moving up in weight. This was largely to keep form very good and not letting sloppy form take over when the weight was too heavy. I decided to drop the range to 3 sets of 6 reps to break a plateau and the difference has been dramatic. I’m already up 10lbs on the bench and 5lbs on Chins. The first time I benched 205lbs with 3 sets of 6 reps, I thought I had the wrong weight on the bar it felt so easy.  My workout is as follows:

  • Push (Day 1 / Day 2)
  • BB Bench Press 3 sets of 6 reps
  • DB INC Press 3 sets of 8 reps / Dips 3 sets of Max reps
  • Lateral Raises 3 sets of 10 reps
  • Flys 3 sets of 10 reps / Skull Crushers 3 sets of 10 reps

 

  • Pull (Both Days)
  • Chinups 3 sets of 6 reps
  • Preachers 3 sets of 10 reps
  • Face Pulls 3 sets of 10 reps
  • DB Curl 3 sets of 10 reps

I found this way of working out to be the best for my current schedule. I can easily complete this on my break from work. The first move takes the longest, but the last two are a breeze and I superset them. It’s also very easy to tweak certain things to keep strength going up.

I have also added in Cardio 2-3 days a week and I swear I feel like it made me stronger in my lifts. (At least last week)

Diet:

My weight is right around 185lbs right now. It fluctuates between 182-187lbs. I think I may have found a connection between processed sugar and my psoriasis flaring. Not necessarily carbs, but processed sugar. It was the same feeling I had when I had my Bachelor Party. I’ve been reducing, so my carbs are at more of a moderate range and I have increased fat and protein a little bit. Recently I have been eating Sardines, which are very good. They may stink, but they are nutritional powerhouses and have a really nice texture. I may try to cut out the excessive green vegetables and stick to more simple meals as well.

Life:

Last weekend Sarah had her bachelorette party. She was gone for 4 days, but I missed her a lot! While she was gone, I actually took off early on Saturday and went to the Wine Festival in Powhatan. It was actually pretty good.

Giants finally won a game last night. They actually played really well on defense. Offense still looked pretty inconsistent, but they scored a modest 13 points against a really good defense with a ton of injuries. So it could have been MUCH worse.

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Journal Entry 277

Life:

Another week in the books. The work week went by really quick and still getting used to being off on Sunday, Monday, and Tuesday.

Watched Game of Thrones last night and it was one of the best episodes I’ve seen in awhile. Action packed and I like where the plot is headed. Jon Snow is one of the best characters ever made, especially for that show. In one of the darkest shows ever made, Jon Snow seems to be one of the only positive lights left. Another character I like a lot, Daario Naharis, is a no-show this season. He is definitely not dead, so I expect him to make an appearance at some point before the end of the show.

I’ve been listening to a lot of Joe Rogan’s podcast recently. He has very long podcasts that range from 2-3 hours, but he talks to some of the most interesting people in modern society. I learn a ton listening to his podcast. He just hit 1000 episodes this week, which is no small feat. Really look forward to listening to these.

Diet:

Been eating a lot of carbs recently, especially yesterday. Sarah and I went to IHOP and got some chocolate chip pancakes, which were on point. Had some Auntie Annes pretzels for lunch with some rice cakes and for dinner had some shrimp lo mein with a ton of other appetizer type foods. Finished with some ice cream and some Cinnabon bites from Taco Bell. Holy hell these Cinnabon bites were some of the best things I’ve ever eaten.

Saturday night we went to Cheesecake Factory and I got a couple of the light flatbreads, which were average at best. The bread before the meal was really good though.

Friday night we got a Mediterranean pizza from Belmont, which was good but had no sauce.

We also got Plaza Azteca on Wednesday as a team and everyone got 2 beef tacos with 2 to-go containers full of rice and beans.

So, in summary, a ton of carbs this week. I think I averaged over 300grams a day with 100 grams of protein and fat fluctuated up and down the moderate range.

Workouts:

Moved up to the 35s on Chinups for 8, 8, 6 reps. Bench is still on par with where it was in the past. My gym is starting to get really packed at almost all times of the day. Even when I go around 8pm at night, there is still a decent amount of people there. Saturday is always packed unless you go around 5-6pm.

Other than that been doing tennis once a week and I’ve done cardio 3 times a week for at least 30 minutes.

 

Journal Entry 272 – Higher Reps

Workouts:

Bench is still hanging in the 200’s for between 5-8 reps. I seem to be stronger at the end of the week for whatever reason so I may move this workout to that day. Weighted chinups are also still sitting at the same with 30lbs for 6-10 reps. My lighter days though have all been progressing in strength. I like to keep the reps around 12-15 for these movements. I have also been using much higher reps with arms instead of the heavier reps I have done in the past. That being said I still like this split a lot and have stuck to it longer than almost any workout I can remember. 3 moves a day for 3 sets. Done.

As for cardio, I did 2 sessions this week on Tuesday and Thursday. I also played tennis yesterday and will play again today. I’m also getting pretty tan playing tennis every week, which is an added bonus.

Eating:

Macros this week are 133 / 260 (48) / 66 – Protein /Carbs (Fiber) / Fat and Calories at 2100. I must admit though, that these numbers are what was tracked and I probably ate much more than this amount. Nothing exciting with dieting though. I have decided to stop eating all pork/pig products. Not that I really ate that much before. After seeing some documentaries and realizing that pigs have very similar qualities to humans, I feel really bad what this industry as turned into. It’s disgusting and it doesn’t need to be that way. I’m also cutting back on the red meat too, but I still eat dairy and will continue to eat poultry. Another nasty industry, but I just can’t see myself realistically not eating anything, but fish. Especially with all the nasty toxins fish can hold. Not saying I’m turning into a vegetarian, but the livestock industry is disgusting and cruel to top it off. I’m by no means turning into an organic hippie, but some of this stuff just comes from a natural human emotion of caring for other creatures and I don’t want to be a part of this industry. Especially pigs, because they kind of remind of my dog bandit without hair. 🙂 I mean the Chinese eat dogs and think nothing of it. This s$it needs to stop.

Life:

Really considering a new laptop. My laptop now is still good, but it tends to freeze up a lot and is very slow when booting applications. It’s also 3.5 year old, so I’m really tempted to buy a new one.

Finished Berserk season 2. Gory show, but really awesome. I was even thinking about buying the video game, but it looks a little repetitive.

Sarah and I had our first premarital counseling session. It was actually interesting in some ways, just to talk about certain aspects of your relationship. We seem to be very close though in almost every way. 😉

Journal Entry 271 – Another Week

Another week in the books. We had spirit week at work, which was a lot of fun. Basically, we had 6 teams of 10 people each and had 4 events each day of the week. The team with the most points won. My team lost, but we had a pretty epic tug of war to finish off the events. We basically were at a dead standstill for a good minute to a minute and half of just pulling as hard as you could. The other team was probably twice are size, so it was a pretty epic matchup. My team went 3-2, but lost overall. Still the most fun event by far. Doing weighted chin-ups and biceps beforehand was probably not the best idea, but it really didn’t affect me that much. My biggest problem was my damn shoes that were extremely flat on the bottom so I couldn’t dig in. I don’t have cleats anymore and all of my shoes are “gym training” shoes. If I had a stronger grip with better shoes, I would have been much better off.

This week in training, I was able to increase my INC DB BENCH up to the 75s. I got 70s for 12, 12, 11 so I’m going to bump it up next week. CHINS were about the same and so was BARBELL BENCH. My accessories went up though. I’m also doing LATERAL RAISES  for my main shoulder move and I’m already close to bumping those up to 25’s for 3 sets of 12 reps. It will probably be awhile before I eclipse that mark though. Cardio was done 3 times this week and I will probably stick to tennis and bodyweight exercises this weekend. Not a formal bodyweight workout, but just spread through the day.

Due to time demands with my field day events this week, I started eating apples for breakfast a couple days this week. My energy was nothing short of amazing all day. I think this is due to liver glycogen that my protein pudding does not fill up, but even in the gym, I felt very very good. I basically sliced up 3 small apples, put in a bag, and threw in some Splenda and cinnamon. Very delicious. I also dipped them in some JIF to go peanut butter. It’s also a tremendous amount of volume for the calories it provides.

This week was a little lower in calories at 2000 on average over the week. Macros were 132 protein / 231 carbs / 54 fat / 45 fiber. My weight was down a little this week at 177.5 lbs. Monday I was really busy and underate unintentionally. I wasn’t really hungry the whole day though, so it didn’t really matter to much to me. Friday was kind of similar to Monday, but I ate a huge Chipotle bowl with extra pinto beans since I hadn’t really eaten much the whole day.

Random: Forgot to mention this last week, but Nadal dominated Wawrinka in the French Open in straight sets. BEAST. Also, I’ve been watching Berserk recently. It’s a Dark Anime show that is really really good. I always really liked Japanese style anime shows for whatever reason. I think they just make better shows than we do.

Journal Entry 270 – Short One

Another week in the books.  I had a really good time at the company party but was pretty out of it on Sunday. I also spent a large part of the weekend getting maintenance done on my SUV. What started as a tire alignment and oil change, ended as a new battery and 4 new tires. Still only cost around $600 total for what I had done to it. Not bad at all and I don’t have to worry about those things for awhile. Three of my tires were absolutes garbage. If I had hit a sheet of ice, I would have gone sliding because there was zero tread on my tires. I also learned a useful tip about AWD cars and that is that all four tires need to be the exact same tire or the alignment gets really thrown off. Getting air in your tires every month will also help prolong the life of your tires as well as tire rotations every oil change.

Nothing special in terms of working out this week. Cardio was done a couple times during the week and I played tennis on the weekend. All lifts were about the same this week, expect I was able to bump up DB INC PRESS to 70lbs for 3 sets of 12 reps instead of the 65’s I was using earlier. I also gassed out fast on BB BENCH PRESS and on my third set I got a whopping 3 reps. This was also on Monday, so I was still recovering from the weekend. Diet this week was around 2300 calories on average. Carbs 270 grams / Protein 140 grams / Fat 70 grams.

Journal Entry 269 – Heavy / Light Day

Another week in the books and strength is still going up. I’m down to about 179lbs of scale weight and feeling leaner than previous weeks. I decided to add in a light day for both push and pull workouts to replace one of the heavy workouts. I’m doing less cardio than in previous weeks at maybe 3 times a week. Sarah and I have also started playing tennis on the weekends, so while not formal cardio, it still counts, especially when it’s hot out. Diet has been around 2100 calories a day with Protein at 145 grams / Carbs 250 grams / Fat 65 grams.

Diet has been around 2100 calories a day with Protein at 145 grams / Carbs 250 grams / Fat 65 grams. My energy and well being is much better with more carbs and fats in my diet without adding in super high amounts of protein. I also noticed I really don’t eat a ton of meat anymore. I have a pretty good sized serving once a day and that is about it. A lot of my protein comes from protein powder, vegetables, and protein bars. Not saying that I have been actively trying to cut meat out of my diet, it’s just that I have unconsciously reduced it.

As for my workout, I moved some things around:

  • PUSH – HEAVY
    • BB BENCH PRESS – 3 sets of 6-8 reps
    • INC PRESS MACHINE – 3 sets of 12 reps
    • DIPS – 3 sets by Max
  • PULL – LIGHT
    • CHINUPS – 3 sets of 6-8 reps 1 set with bodyweight
    • LAT PRAYERS 4 sets of 12 reps
    • SEATED INC CURLS – 4 sets of 12 reps
  • SHOULDERS/ABS DAY
    • DB LATERALS – 3 sets of 12 reps
    • REAR DELT MACHINE – 3 sets of 12 reps
    • CABLE PULLS – 3 sets of 12 reps
    • MACHINE CRUNCH – 3 sets of 12 reps
    • CABLE CRUNCH – 3 sets of 12 reps
  • PUSH – LIGHT
    • DB INC BENCH – 3 sets of 12 reps
    • CABLE FLYS – 3 sets of 12 reps
    • EZ SKULLCRUSHERS – 3 sets of 12 reps
  • PULL – LIGHT
    • TBAR ROWS – 4 sets of 12 reps
    • LAT PULLDOWN (VARIOUS GRIPS) – 4 sets of 12 reps
    • DB CURLS – 4 sets of 12 reps
  • WEEKEND
    • TENNIS, CARDIO OR LIGHT CALISTHENICS

Other than that Sarah and I are going to a company party this weekend. My company reserved Brown’s Island in Richmond for 4 hours and provided us a hotel to stay in downtown. Also, food and drinks are free. I think it should be a good time and my company is awesome. Probably go downtown after it ends, which is like a 2-minute walk from where we are. Should be a late night, but a really good time.

Journal Entry 265 – Challenge Update / Pork Rinds

I missed my post last week because Sarah and I went to Greensboro NC so that we could visit her family. We also had to pick out some wedding cake and get a few things straight. I missed my training signup at Gold’s last Friday, Saturday, and Sunday. That means I’m already 4 points down just from missing signing up. I’ve been monitoring the signup names and there is only one other person that has been as consistent as me in signing up. He did miss yesterday though. So I can still win as long as he drops zero weight and I can manipulate the scale by at least 5 pounds. Monday morning I will get up and clock 5 miles or so, just to sweat out a bunch of weight. I will then eat a super light breakfast and probably go the gym early so that I can weigh in before really eating much of anything.

 

I’ve been doing some more reading on the benefits of glycine. Which if taken regularly can have TREMENDOUS benefits: Dr. Axe – Glycine Benefits and Valtsus Blogspot. Turns out pork rinds are one of the best sources of this critical amino acid. For optimal benefits, you want to have 10-13 grams a day. Pork rinds have 12 grams per 3.5oz. They also have zero carbs, 5 grams of fat with a mix of mono and saturated fat and 7 grams of protein per serving of 1/2 an ounce. A perfect food for a higher fat and lower carb diet. It also has decent sodium, which is really important on lower carb diets to prevent flushing electrolytes out of your system and really feeling like crap. The only thing about the protein is it does not have essential amino acids in it. This isn’t a huge deal though, because this protein spares the essential protein and taking in more of this protein and less “essential amino acids” has been shown to have better anabolic potential anyway. Glycine is also extremely anti-inflammatory and if there are negatives to eating a bunch of muscle meat, glycine seems to balance this out. Something tells me switching to pork rinds over popchips for lunch may have some interesting benefits. 😉

My workout split is still exactly the same and the goal is just to keep increasing in strength.