Zero's Log, Again

Discussion in 'Training Logs' started by Zero, Nov 6, 2016.

  1. Zero

    Zero

    Posts:
    63
    Trophy Points:
    6
    12/29
    Strict Press
    140 x 7

    12/31
    Squat
    290 x 6

    I am officially done with actively trying to lose weight for a while. End results: over 5 months I lost ~20 lbs of fat while gaining probably 1-2 lbs of muscle back and getting my strength back to about 80% of what it once was. For tracking purposes, I ended at 3000 calories on training days, 2500 on off days, and 280 g protein with low carbs.

    New goal is to PR on some lift (before vet school starts and I have no time for training) while keeping the fat I lost off. I will be starting calories at 3000/2600 and protein at 260 g with higher carbs, adding in 100 calories every week or so until I am gaining no more than 0.5 lb/week. I will also drop my working weights by about 10% to start.

    01/05
    BW 206.2

    Bench Press
    bar x 12
    80 x 10
    115 x 8
    145 x 3
    175 x 2
    205 x 7
    115 x 15

    DB Incline Bench
    2 x 12
    Pull-ups
    5 x 8,6,6,6,6
     
  2. Ajax

    Ajax

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    70
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    3
    Location:
    Akron, OH
    I think it makes the most sense to lose weight in bursts rather than all in one go. Too much muscle loss, otherwise.
     
  3. Zero

    Zero

    Posts:
    63
    Trophy Points:
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    Saturday 1/7
    BW 205.4

    Deadlift

    bar x 12
    95 x 10
    135 x 6
    185 x 3
    225 x 2
    260 x 2,2,2

    DB Split Squat
    3 x 12
    Hanging Leg Raises
    3 x 12
    DB Rows
    1 x 12



    I don't know...I was (mostly) in a caloric deficit for 5 months and steadily gained strength the whole time. Granted, it has all been strength I had previously lost, so it is not like I was making strides into new territory.
     
  4. Zero

    Zero

    Posts:
    63
    Trophy Points:
    6
    Didn't log a few....

    Wednesday 1/11
    BW 205

    Strict Press
    bar x 12
    65 x 10
    85 x 8
    105 x 5
    125 x 3,3,3
    75 x 12

    Dips
    4 x 10,10,8,8
    Pull Ups
    5 x 7,7,6,5,5


    Friday 1/13
    BW 205.6

    Squat
    bar x 12
    85 x 10
    125 x 8
    160 x 3
    195 x 2
    225 x 15

    Hyperextensions
    3 x 12
    DB Split Squat
    2 x 12
    Hanging Leg Raises
    4 x 12


    Monday 1/16
    BW 205

    Bench Press
    bar x 12
    80 x 10
    115 x 8
    145 x 3
    175 x 15

    Dips
    5 x 10,10,8,8,7
    Pull-Ups
    5 x 10,8,6,4,2


    Last week I upped calories to 3200/2700 but didn't gain jack shit weight, so starting today I'm bumping it up again to 3300/2800. Funny how recovery feels so much better just simply being out of a deficit.
     
  5. Zero

    Zero

    Posts:
    63
    Trophy Points:
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    Wednesday 1/18
    BW 205.6

    Squat
    bar x 12
    85 x 10
    125 x 6
    165 x 5
    205 x 20

    Leg Press
    4 x 10,10,10,8
    Hanging Leg Raises
    5 x 14,12,9,9,6
     
  6. Zero

    Zero

    Posts:
    63
    Trophy Points:
    6
    Had a shitty bench and deadlift session last weekend and then spent the week fighting off some combo of allergies/cold virus...back on track now hopefully.

    Friday 1/27
    BW 206

    Strict Press
    bar x 12
    55 x 10
    70 x 8
    85 x 5
    100 x 5
    115 x 9

    Bench Press
    3 x 10
    Pull-ups
    5 x 10,7,6,4,3


    Sunday 1/29
    BW 206.2

    Squat
    bar x 12
    80 x 10
    110 x 8
    140 x 6
    170 x 5
    200 x 5
    230 x 10

    RDL
    3 x 10
    Hanging Leg Raises
    5 x 12,12,10,9,7


    Calories upped to 3400/2900 and protein back to 280g as I am still not gaining weight.
     
  7. Zero

    Zero

    Posts:
    63
    Trophy Points:
    6
    Wednesday 2/1
    BW 204.8, lol wtf

    Bench Press
    bar x 12
    60 x 10
    85 x 10
    110 x 7
    135 x 5
    160 x 5
    185 x 9

    Dips
    3 x 10
    Pull-Ups
    5 x 9,8,6,5,4


    Widened my grip by about a fingers width and used full ROM on all reps instead of just the last 2-3 like I usually do on bench. Felt better out of the bottom, but couldn't get quite as many reps.
     
  8. Zero

    Zero

    Posts:
    63
    Trophy Points:
    6
    Might just do weekly updates here.

    Friday 2/3
    BW 206.6

    Deadlift
    285 x 10

    DB Split Squats
    Hanging Leg Raises



    Monday 2/6
    BW 205.6

    Strict Press
    125 x 9

    Bench Press
    Pull-ups & DB Rows

    Bumped calories up to 3500/3000



    Wednesday 2/8
    BW 206.6

    Squat
    245 x 10

    RDL
    Hanging Leg Raises


    Saturday 2/11
    BW 206.4

    Bench Press
    195 x 8

    Dips
    Pull-Ups

    Triceps don't like full ROM bench press, they gas quickly. Also, I ate a big restaurant cheeseburger, 1/2 plate of sweet potato fries, and some free fried cheese curds for dinner last night and actually lost weight lol. So either my scale is broken OR "maintenance caloric intake" is not just some discrete value based on weight/activity each day, but more of a "caloric range" in which the body actively mitigates physiological changes (weight gain/loss). At least that's my new hypothesis.
     
  9. Rudy

    Rudy

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    Location:
    Japan
    Eating big has to be every day no exceptions. When I go to Cali I start eating crazy immediately but it always takes my body a few days to start responding, then BOOM 1-2 lbs up per day.
     
  10. Zero

    Zero

    Posts:
    63
    Trophy Points:
    6
    Yeah, thats the way I used to do it, 4300-4500 calories per day, no excuses. However, I'm going to be a homo faggot for a while and try not to gain any (most) of the unnecessary fat back while getting back to my old PRs. I'm still slowly increasing intake, so we'll see where I end up.
     
  11. Rudy

    Rudy

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    I hope you got my thank you email, those bars were delicious!
     
  12. Zero

    Zero

    Posts:
    63
    Trophy Points:
    6
    Monday 2/13
    BW 206

    Deadlift
    bar x 12
    75 x 10
    110 x 8
    145 x 6
    180 x 5
    235 x 3
    270 x 2
    305 x 10

    DB Split Squats, Hanging Leg Raises, Leg Press, and Hollow Rocks

    Yeah, dude. I saw it and replied. What condition were they in when they got there? And you should expect something else sometime soon (within the next month?).
     
  13. Rudy

    Rudy

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    Whoops! You did reply, I had a brain fart. They were in perfect condition, thanks again!
     
  14. Zero

    Zero

    Posts:
    63
    Trophy Points:
    6
    Friday 2/17
    BW 206.6

    Strict Press
    bar x 12,10
    60 x 8
    75 x 6
    90 x 5
    105 x 3
    120 x 2
    135 x 6

    DB Bench, Pull-ups, DB Rows


    Upping calories to 3600/3100
     

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