A PorchRabbit's Road to Redemption

7/11/15

I was out of the gym for the last month since I was out of town for almost every week. I felt incredibly weak today. Even though I wasn't working out, I think I still lost almost 10 pounds in the last month without really dieting very hard.

Squat
-225*5
-275*5
-295*5
-275*5

Bench Press
-185*5
-205*5
-205*5

DB Rows
-85*12*3

Cable Flyes
-45*12*3

Calf Raises
-20*2
 
7/11/15

Elliptacle
-15 Min

Treadmill Walk
-15 Min

Bike
-15 Min
 
7/12/15

So I finally weighed myself and I am now 292 lbs. so I've lost almost 20 lbs in the last two months. Unfortunately, it was probably a lot of muscle since I wasn't in the gym for the last month and is also why I felt so weak on Friday. Oh well, I just want to lose all the weight I put on in the last two years.

Treadmill
-1 hour
 
7/13/15

My legs felt horrible today. Extreme soreness that didn't go away at all after warm ups. Every single rep of squats felt just as painful as everything pre warm up.

Squat
-135*5
-225*5
-275*5*3

Bench Press
-185*5
-205*5*2

Assisted Chin Ups
-2 sets of 10

Pause Dips
-2 sets of 4

Cable Curls
-45*12*2

DB Shoulder Raises
-20*10*2
 
Brah, I'm not saying you should do coke, but....

 
Haha that sounds great in theory, unfortunately there is something unappealing about a hard drug that only gets you high for no more than 30 minutes. But I might turn to artificial enhancers. Who knows, I might go EC stack again.

I am do IF, eating pretty much only from 3 pm to bedtime everyday. It's is really working just because it is really destroying my hunger and is really helping with the calorie restriction.

7/14/15

Treadmill
-1 Hour at 5 degrees and 3.63 mph.
 
7/15/15

Traditional Deadlift
-225*5
-315*3
-365*3*2

Shoulder Press
-115*12*3

Face Pulls
-2 Sets of 12

Lunges
-2 quarter tracks

Band Rips
-2 Sets of 15
 
I've gained about 8lbs in the last week, haha. Not what I wanted, but I guess that just proves I lost mostly muscle in the last month and now I'm gaining it back, even though I'm probably at a 30 percent caloric deficit for the last few weeks. It's quite interesting to see my weight going up even when I'm eating waaaay below maintenance and workin out every day of the week. It will probably stop after this or next week after I get some of my muscle back and then start losing fat while even losing some muscle.

7/16/15

Treadmill
-1 Hour

7/17/15

Front Squat
-225*5
-235*5
-245*5

SOHP
-135*5*3

BORs
-155*8*2
-145*8

Hammer Curls
-40*8*3
 
It's water retention, brah. Nothing to get up in arms about - just take a look in the mirror and make sure your body composition is improving on a weekly basis. To get a more accurate BW-reading, measure it three days in a row under identical circumstances (morning, after the first toilet deposit, before breakfast) to avoid skewed results due to temporary bloat, slow bowel movements or whatever. If weightloss is going slow due to lengthy deficit (we're talking 3+ weeks), time to integrate dry (to avoid skewing the weigh in with bloat) refeeds to maintain high metabolism through the cut.

Also, ffs dont do coke. At least not in conjunction with lifting shit, unless you wanna end up with an anime haircut, awesome physique and dead in a Thai sauna.
 
I appreciate it. I know that stuff in the sense that you can't really get a gauge on it from a few days on the scale. But this is also just so new to me in the grand scheme of things. Like I've said, I have always had to gain weight for 14 years straight so this whole weight loss thing is new and hard for me. I've been trying to lose weight now for the last year or a little less, but I always revert to my old habits after like a week or two at most, lol. This will actually be the first time I try and succeed since I've got serious reasons to lose weight now and I'm nowt in my powerlifter mindset I've been in for a long time. ( and you were right, I weighed in today at 292, so I'm obvio losing weight still.)

But I appreciate the advice, I really do; since I've noticed for a good while that you and a few others have got some experience with weight management. I hope you don't mind if I pm you or anything for some random advice for dat dere weightloss.

And lol about the coke. I've done it enough times in the past (only and handful) to know first hand I hate it, for the reasons I mentioned earlier.
 
7/19/15

Mountain Biking at 6 am
- 10 miles or so in 45 minutes

Treadmill at noon
-60 minutes
 
Strangely enough, my upper body hasn't fallen in strength nearly as much as my lower body. I shamefully failed the last rep of 3 at a measly 315. But then 225 bench felt easy. I am truly ashamed of my bench to squat ratio right now. I feel like a true bro.

7/20/15

Squat
-225*5
-275*3
-315*3
-315*2

Bench Press
-185*3
-205*3
-225*3

Cable Rows
-160*12*3

Pause Dips
-4 Sets of 4

Cable Flyes
-60*12*2

Cable Curls
-45*10*2
 
7/22/14

Traditional deadlift
-225*5
-315*3
-365*3
-375*3

Assisted Chin Ups
-3 Sets of 8

Incline Press
-110*12*2
-130*12

Face Pulls
-2 Sets of 12

Calf Press
-210*20*3
 
7/23/15

Treadmill
-1 Hour at 4 mph



7/24/15

Front Squat
-225*5
-245*3
-275*3

SOHP
-135*5
-145*3
-155*3*2

BORs
-155*8*2

Hammer Curls
-40*8*3
 
7/25/15

Had a big refeed day since I had at least 800 cals of booze so I just said fuck it and had a maintenance day with the other calories. Ended up around 4300 cals so actually above maintenance.

Treadmill
-30 Min at 3.4 mph average

Bike
-15 Min
 
7/26/15

Treadmill
-30 Min at 9 degrees and 4mph



7/27/15

Squat
-225*5
-315*3*3

Bench Press
-225*3*2
-205*5

Pause Dips
-2 Sets of 4

DB Rows
-85*12*2
 
7/28/15

Was able to go long without getting bored since I watched the whole Gohan/Cell fight while walking. Helped a lot. Bruce Faulkner dub over everything.

Treadmill
-90 Minutes at 5 degrees and 4mph



7/29/15

Deadlift
-315*3
-365*3
-385*3

Good Mornings
-135*8*2

Shoulder Incline
-130*12*2

Face Pulls
-2 Sets of 12

Rotary Calf
-210*25*2

Assisted Chin Ups
-2 Sets of 8

Band Rips
2 Sets of 15
 
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