A PorchRabbit's Road to Redemption

11/27/23

BW: 254


Massive weight gain of 4lbs during a full week of thanksgiving food fest. Should be a good reset to now get back into aggressive weight cut on the way down to at least 245 to 240. Felt very strong on squat, getting 7 reps on the 1+, with a couple more in the tank. Oddly, bench felt horribly weak at the same time.

Elliptical
-10 Min

Squat
-45*10
-135*5
-185*5
-205*3
-225*7

Bench Press
-45*10
-135*5
-155*5
-175*3
-195*2

Seated Rows
-180*8*2
-180*10

Pause Assisted Dips
-90*6*3
 
Porch_Rabbit said:
11/27/23

BW: 254


Massive weight gain of 4lbs during a full week of thanksgiving food fest. Should be a good reset to now get back into aggressive weight cut on the way down to at least 245 to 240. Felt very strong on squat, getting 7 reps on the 1+, with a couple more in the tank. Oddly, bench felt horribly weak at the same time.

Elliptical
-10 Min

Squat
-45*10
-135*5
-185*5
-205*3
-225*7

Bench Press
-45*10
-135*5
-155*5
-175*3
-195*2

Seated Rows
-180*8*2
-180*10

Pause Assisted Dips
-90*6*3
Click to expand...
I’m in a similar boat, I need to get better at fighting these snack impulses now to get back to where I was.
 
Lug's Spear said:
I’m in a similar boat, I need to get better at fighting these snack impulses now to get back to where I was.
Click to expand...
Oh it’s tough. Only thing that works for me is to not have it in the house. Impossible on a thanksgiving week though.
 
12/11/23

BW: 246

Missed a week fishing and getting sick. Good news is I lost 6lbs in these past 12 days. New cycle today of 531. Raising squat by 5 lbs but keeping bench at 205. Holding weight back as I keep losing weight and feel I’ll be worn out at some point this cycle.

Elliptical
-10 min

Squat
-45*10
-135*5
-165*5
-185*5
-210*6

Bench Press
-45*10
-135*5
-155*5
-175*6

Seated Rows
-180*8
-180*10*2

Pause Assisted Dips
-90*6*3
 
12/15/23

BW: 248

Only increasing DL by 5 to 335. Keeping SOHP steady at 135. Felt like crap today.

Elliptical
-10 Min

Deadlift
-45*10
-135*5
-225*5
-255*5
-285*5

SOHP
-45*10
-85*5
-100*5
-115*5 (BARELY got 5th. Should maybe pull max down to 130 next week)

Kroc Rows
-90*8*2

Wide Lat Pull-down
-140*8*2
 
12/26/23

BW: 247


Should probably cut SOHP down by 5 to 130 next week so I can hit prescribed reps.. Barely got the 3 today. Definitely feeling a plateau on strength gain this week.. But I am also down about 25lbs in body weight over three last 10 weeks.

Elliptical
-10 Min

Deadlift
-45*10
-135*5
-225*5
-235*3
-265*3
-305*4

SOHP
-45*10
-95*3
-105*3
-120*3

Wide Lat Pulldown
-140*10*3

Kroc Rows
-85*4
-85*6
-85*8
 
golvmopp said:
Happy New Year, homes! Here's to continued success on your journey!
Click to expand...
Thanks man. You as well! Will be a good year for us.

1/16/24

BW: 242

Since the last workout 2 weeks ago. I completely stopped trying to lose weight so that I wasn’t feeling beat down for a big ski trip this past week. Got a lot of skiing in, and now it’s back to weight loss and workouts. Trying to get to low 230s. Another 10lbs from here, but down about 25lbs so far in the past 3 months. Feeling pretty beat up still.

Edit: might need to stop losing weight for a bit and just lift.. felt so weak I couldn’t hit my reps on squat at same weights as last workout. Then dropped my bench down 5lbs. Don’t know cause yet.

Elliptical
-10 min

Squat
-45*10
-135*5
-165*5
-185*5
-205*4

Bench Press
-45*10
-135*5
-155*5
-170*6

Seated Rows
-160*10*2
-160*12
 
1/19/24

BW: 242

Brought SOHP TM down 5 to 130. Felt very weak again. I got very sick last weekend and I think the sickness I still feel is mostly to blame rather than cutting weight too fast. So going to keep losing weight, but will go very very slowly.

Elliptical
-10 Min

Deadlift
-45*10
-135*5
-225*5
-255*5
-285*5

SOHP
-45*10
-85*5
-95*5
-110*5

Kroc Rows
-85*8*2

Wide Lat Pull-down
-140*8*3
 
1/23/24

BW: 241

Felt a bit better today from illness. Raised the squat back up 5 and felt good.

Elliptical
-10 Min

Squat
-45*10
-135*5
-165*3
-185*3
-215*6

Bench Press
-45*10
-135*5
-145*3
-160*3
-180*5

Seated Rows
-180*8*2
-180*10

Pause Assisted Dips
-90*6
-90*10
 
2/14/24

BW: 240

Had a rough week physically. Had to alter the SOHP scheme today after I almost failed the first set of 5. Reduced weight by 5lb.

Elliptical
-10 Min

Deadlift
-45*10
-135*5
-225*3
-255*5
-285*3
-315*2

SOHP
-45*10
-100*5
-105*3
-120*2

Wide Lat Pull-down
-140*10*3
 
Last edited:
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