Since my last post, I decided to update the site a bit. I updated the background to look more like an actual journal and took down some pages that I thought made the blog look crowded. As a minimalist, I like the upgrade a lot. After reading some of my older articles, I’m not sure I agree 100% with all of them anymore, but it contains good information nevertheless.
Last weekend Sarah and I went to a co-worker and friend of mine’s wedding. It was great! The venue was a country setting and somewhat isolated from outside distractions. Everyone had a good time and the food and drinks were on point. 🙂
Unfortunately, this past week was very stressful. This is my long weekend and dear god it could not have come sooner. I really just felt like I needed a break. A break to get things done and just to relax and get out of my everyday grind. I think both physically and mentally I was starting to wear down. My gym performance is still plateaued, unfortunately. I plan to keep roughly 2 heavy days a week and the rest are going to be bodyweight movements and stretching. These movements have felt fantastic recently and heavy lifting has not felt so good. I think the extra rest from constant heavy weights every day is going to help break me through my plateau.
My diet has been so-so for the past week. I’ve been craving more oatmeal recently and I must say it is delicious. It’s also very filling. I have about 100-150grams to play with each day, so it is pretty easy to fit in. As for the brand, I always go with Quaker Oats Weight Control or Lower Sugar Maple and Brown Sugar. Hands down the best ever.
Sarah and I went to Grapevine Wednesday night with Sarah’s mom Laura and her Grandma. It was a great dinner! I think they now like the restaurant as much as we do. Sarah and I also had a date night last night. We went to Cooperhawk for some wine tasting and then went to Plaza Azteca for dinner. Copperhawks’ wine this month was not good haha. They usually have at least 3-4 wines that are good, but this month it was a very weak selection. We didn’t end up eating dinner until like 9:30-10:00 PM either. It was very delicious though.
Other than that I plan just to take it easy for the rest of the weekend. We are having some people over tonight for drinks, so that should be good times. Until next week!
Luke and I chilling, watching the Giants get destroyed.
Kickback Jacks Chicken Philly with delcious fries.
At the wedding!
Rosa’s Chicken Salad.
Steak and Greens.
Turkey and broccoli bowl.
Grapevine Combo Platter. 🙂
Grapevine Greek Salad with chicken.
Grapevine Gluten Free Dessert.
Plaza Azteca – Aztecas Salad. Favorite thing on the menu. A ton of protein.
For the first time in awhile, I started playing a Final Fantasy game. The last one I can honestly say I enjoyed was Final Fantasy X, which came out 17 years ago. Since then when I have played Final Fantasy it was a remastered version of an old game. I’m currently playing Final Fantasy XV for the PS4 and it has been good so far. The graphics are incredible, the fighting is fun, but can be confusing and the storyline is average so far. I like the characters, but they are far from my favorite. So far I would say 7 out of 10. I haven’t finished the game yet, so the rating may change, but this is an early impression.
Hokies had a big game last night and played great in the first half. Went into self-destruct mode in the second half. Sometimes it is hard to watch. The Giants have a big game against Carolina today. We are 1-3 so far this season, but a great way to think about it is we still have 75% of the season left. Plenty of time to turn things around and start scoring some points and winning games. After 15 years of being a Giants fan, I still delude myself into high hopes no matter how bad my team is. 😉
Nothing exciting to report in the gym. My strength is about the same. I did feel very weak earlier in the week, but got stronger towards the end. Diet is still low carb of around 100g a day and I have not cheated at all this weekend. Had a decent amount of wine last night, but technically that is low carb. 😉 Weight has been going down over recent weeks and seems to have settled around 177.5lbs. I did reach a new low of 174.4 lbs last week, but it was due to major dehydration and not an accurate representation of weight.
Next week is one of my friend/co-workers weddings. I can honestly say weddings are one of my favorite things to go to. Everyone is in a great mood and it is always an incredibly fun time.
Luke watching the Sopranos.
Scrambled Eggs and High Fiber Low Calorie Bread
New and Improved Quest Bar
Steak and Greens
Another quick update this week. I ended up buying the Playstation 4 last weekend. It was $300 for the system and the games are all dirt cheap at this point, so you can pick up a lot of great games for cheap. Came out to $350 for the system with two games and tax. Not bad for a system that I will likely have for the next 5-7 years. Star Wars Battlefront 2 is a fun game in terms of the arcade mode. I have not really played much besides that. Kylo Ren is hands down the best character when playing as the Dark Side. Luke is the best Lights Side user in my opinion. The rest of the characters are average. This includes Darth Vader who is unfortunately pretty slow.
My bench press is still 225lbs for reps of 8, 5, 5. Nothing new here, unfortunately. Everything else is still plateaued as well. I may change up what I’m doing, so it is less heavy strength work and more bodyweight days. Just feels like a good change at the moment, although I will still continue to bench press. I also want to add in daily stretching to my routine, which has felt absolutely incredible to do recently.
Diet has been pretty low carb during the week and high carb this weekend. My best friend Cameron and I had a bachelor party to go to on Friday and we feasted on Kickback Jacks right before (I got Chicken Philly with fries). The party was fun and a much more laid back Bachelor Party then I have ever been to, but due to the lack of sleep and fun we had, I pretty much made all of Saturday a recovery day. It was a beautiful day too, so it sucked not to have the energy to do anything. I also woke up at a very low weight of 174.4lbs this morning. My lowest in recent memory has been around 178.5 lbs. I’m not sure if it was the lack of sleep, fluid loss or what, but I was very surprised when I saw the number.
Fortunately, today is looking good outside and I have a nice 4 day work week and 3 day week coming up, which I’m really looking forward to.
Meat and Sausage Bowl
Quick Lunch on my rest day
Mezeh 😉 10 out of 10
Papa Johns Pizza at work for lunch
Panera Green Goddess Salad. – I was really craving salad last night. Even turned down my beloved Chipotle for it.
I’m just going to do a quick update this week. No post last week as it was a very busy week at work and I didn’t have a ton of time or energy to write a post.
I have hit somewhat of a plateau in my lifts recently. I have also felt more stressed out recently, which I know goes hand in hand with the gym. My meals at night have been less keto/high protein-oriented and more or less just eating whatever I want. I have noticed a couple of days this week my dietary fat was unintentionally very low. Like 30 grams or so. I definitely felt “off” the next day. I may remedy this with a full week of eating what I think is optimal. This consists of high protein meat-based meals and a low carb content. Let’s see if that jumpstarts me a little bit.
Other than that, the Giants and Hokies are both failing. Giants can’t score points at all and Hokies lost to ODU. Great! (sarcasm intended). Also, my number one draft pick in Fantasy Football, Leveon Bell, hasn’t played a game because he “isn’t making enough money.” Don’t even get me started on this fool. Once Eli Manning is done my interest in football is going to take one hell of a step down from where it is now. If my interest in football is currently a 10, once Eli is gone it will be more like a 5.
I’m also thinking about getting a PS4. Mainly for Star Wars Battlefront 2, which is an incredibly fun game. Kylo Ren is hands down the best character in that game. They are also going to add Anakin Skywalker and Obi-Wan in future updates, so yeah this game is a must buy. I’ve also had the PS3 for at least 5 years. Considering the system may be a bit pricey at first at $299, it lasts several years and holds its value well. Also, since the PS4 has been out a while, a lot of the games are very cheap now.
Blaze Pizza – 8 out of 10
Turkey meat and broccoli
Steak and Veggies
Lean beef onions and Brussel sprouts
Chipotle Rice Bowl
Kickback Jacks Chicken Philly
Family Pic with Luke AKA Little Man
Kickback Jacks pizza – Chicken and veggies
Aldi – Winking Owl with Viking pour
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
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.
Burger with potato roll and veggies
Rise Glazed donut from my boy Carnes!
Salad with roll and crab rangoon
Veggies with a potato roll and cauliflower gnocchi from trader joes
Lenny and Larry Cookie
Kickback Jack’s chicken salad and fries
Chocolate Oats with a banana.
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!
Chicken Philly from Kickback.
Turkey and Cheese bowl.
Chicken Quesadilla Salad
Cheese Fries at Kickback Jacks
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
- *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.
Jerky and Frying Cheese
Ground Turkey, Frying Cheese, Veggies – My dinner almost every night
Steak and wings with double broccli from Kickback Jacks
Luke and I going to the beach
Crab Legs at Wicked Tuna
Panera Cobb Salad
Beef and Veggies
Turkey with onions and peppers