Essential Random Gym Thoughts Revisited...

[winb83]

Does anybody squat back to back days? I usually go to the gym Sunday at like 4-5AM and then again on Monday around 8-9PM. We're talking about maybe 16 or so hours between sessions. So far I feel fine. It lets me take a full rest day on Tuesday and then I go back to the gym again Wednesday and am off again until Sunday.

So 2 days back to back, one off, one day on, then 3 days off. It's just how I like to do it. Sometimes Wednesday does slip to Thursday if work was rough. I squat every time I go the gym. I was doing 5x5 but I've bumped it to 6x5 now and eventually plan to go to 7x5.

 

[phcitywarrior]

That evening gym session is just not it. Got in my upper day but man it took far too long to get done. Too many heads in there.

Really need to dial things in for these next couple of weeks. Don’t like that I’ve been stalling of late. I’ve definitely been eating at maintenance instead of a slight deficit. It’s the “little” things that have been doing me of late, particularly the small office treats and leftovers from meetings.

It’s ok to be a tad peckish through out the day. It’s all part of the process. Power through.

Regardless, just looking at some progress pics I’ve been taking over the weeks and I can definitely tell I’ve made good progress. Not there yet but the wheels are in motion. I do need to be more consistent in them. More data is better.

Dial in my diet, especially on the weekends and I’m gucci. There was a good reason I cut off liq for Jan and most of Feb. It’s fine if I’m maintaining but a hinderance while cutting.

Clothes do fit better, I’m more defined and my general fitness levels (cardio capacity, endurance, etc) are much better. But that scale gotta start budging down on a more consistent slope

Anyway, it’s a process and I’m in it for life.

We move.

 

[The ADD]

Does anybody squat back to back days? I usually go to the gym Sunday at like 4-5AM and then again on Monday around 8-9PM. We're talking about maybe 16 or so hours between sessions. So far I feel fine. It lets me take a full rest day on Tuesday and then I go back to the gym again Wednesday and am off again until Sunday.

So 2 days back to back, one off, one day on, then 3 days off. It's just how I like to do it. Sometimes Wednesday does slip to Thursday if work was rough. I squat every time I go the gym. I was doing 5x5 but I've bumped it to 6x5 now and eventually plan to go to 7x5.

What is the point of back to back? The overall goal in general?

• If this is about gaining muscle then not enough time for muscle or CNS recovery
• If this is about weight loss, see above
• If this is about convenience then I would switch leg focus the second day

 

[phcitywarrior]

Shortened leg day today because I woke up late. Evening work out from yesterday did me in.

Threw in extra DL set today for good measure

Glad I got this workout in before work, now I can recalibrate to my BAU schedule.

 

[phcitywarrior]

Good back day but man I’m exhausted even just getting to the office at 9am.

DLs from yesterday were serious.

Intense two week push before I pair it back for some rest on my holiday.

 

[The ADD]

Finally back in a proper gym from business travel.

Now that the weather is breaking I can sneak in some post work walking.

 

[The ADD]

 

[The ADD]

Redevelopment might she my gym within the next year

This be bad, real bad

 

[Bunchy Carter]

People do not talk about Craig Monson a lot, but I like watching his old videos. The 70-80's were the days for bodybuilding:

 

[xXMASHERXx]

Weighted pullups and dips will humble you quickly.

 

[Bboystyle]

My sleep cycle has been fukking up my lifting regime. Gonna need to see a sleep specialist or something. 4 to 5 hours of sleep aint cutting it

 

[phcitywarrior]

Had an abridged leg day this morning because of an early morning meeting at 7:30am.

Just did squats and RDLs but I added an extra set to each. I just can’t do the after work thing anymore.

Was gonna throw in some leg presses but as soon as I unracked the RDL weights, someone beat me to the last open leg press machine

After a few weeks of stalling the weight has started coming down again and I’m back ahead of the curve. Switching to salmon/shrimp and veggies for dinner likely did the trick. Keep the carbs for the morning and even then, keep it to oats, bananas and fruits. The pasta and rice just not it any more.

I’m not throwing jollof rice in the bushes but keeping it for the weekends after I play soccer or do my long bike rides.

But this Arsicault bakery that just opened near my office is legit the devil tryna tempt me. They do french style pastries and I could smell their deliciously baked goods from half a mile a way.

Those morning buns, croissants and kouign amanns….

 

[xXMASHERXx]

Had an abridged leg day this morning because of an early morning meeting at 7:30am.

Just did squats and RDLs but I added an extra set to each. I just can’t do the after work thing anymore.

Was gonna throw in some leg presses but as soon as I unracked the RDL weights, someone beat me to the last open leg press machine

After a few weeks of stalling the weight has started coming down again and I’m back ahead of the curve. Switching to salmon/shrimp and veggies for dinner likely did the trick. Keep the carbs for the morning and even then, keep it to oats, bananas and fruits. The pasta and rice just not it any more.

I’m not throwing jollof rice in the bushes but keeping it for the weekends after I play soccer or do my long bike rides.

But this Arsicault bakery that just opened near my office is legit the devil tryna tempt me. They do french style pastries and I could smell their deliciously baked goods from half a mile a way.

Those morning buns, croissants and kouign amanns….

Are you tracking you calorie intake? What's your BF% at currently? Seems strange that at your activity level you're struggling to lose weight.

 

[The ADD]

Had an abridged leg day this morning because of an early morning meeting at 7:30am.

Just did squats and RDLs but I added an extra set to each. I just can’t do the after work thing anymore.

Was gonna throw in some leg presses but as soon as I unracked the RDL weights, someone beat me to the last open leg press machine

After a few weeks of stalling the weight has started coming down again and I’m back ahead of the curve. Switching to salmon/shrimp and veggies for dinner likely did the trick. Keep the carbs for the morning and even then, keep it to oats, bananas and fruits. The pasta and rice just not it any more.

I’m not throwing jollof rice in the bushes but keeping it for the weekends after I play soccer or do my long bike rides.

But this Arsicault bakery that just opened near my office is legit the devil tryna tempt me. They do french style pastries and I could smell their deliciously baked goods from half a mile a way.

Those morning buns, croissants and kouign amanns….

Aye yo

 

[phcitywarrior]

Are you tracking you calorie intake? What's your BF% at currently? Seems strange that at your activity level you're struggling to lose weight.

Yes, I’m tracking my calories. Don’t know my BF% but I’m doing an inbody analysis this weekend to get a very detailed analysis (BF%, lean body mass, water content etc)

And I’m not struggling to lose weight. I’m down 17lbs since the start of the year which is ~1.7lbs a week. My target is 1.25-1.5lbs a week which is about 5-6lbs a month. Good and sustainable. Heard you don’t wanna do more than 2lbs a week.

It’s just that I could be further ahead is all. I kinda yo-yo’d around the same 2-3lbs.

Last few weeks I stalled a bit but I attribute it to 1) not being as tight on my calorie counting/guesstimating a bit too much, especially with the carbs like pasta/rice and 2) some weekends where I drank more than I should mainly because of social functions.

I’ve tightened things up though. Even brought a second food scale to work and left it in my locker

But I’m still ahead of the curve. I have a graph where I plot expected weight loss against actuals. The expected weight loss is a straight line downward slope over time and as far as I’m “below” that line, I’m good. Still below that line with a gap but that gap could/should have been bigger.

18 days left before Q1 is over and I should hit my first key milestone by next weekend all else being equal.

Aye yo

Aye, that’s what it legit said on the menu