Diet is slipping... need to get back on track!

Well diet is really gone to shit, but with my job and current location I can't control it. But I do have access to a gym so I've been finishing my deload week. Cycle 2 starts today, squats (no access to belt or any other accessories so gonna have to adjust weight).

Squat day (55 minutes)

Warm up (beltless)
Agile 8
45 x 5
105 x 5
135 x 5
135 x 5

Main lift (beltless)
165 x 5
185 x 5
205 x 10

Accessory 1
Pause squats (beltless)
155 x 10
155 x 10
155 x 10

Squats felt really good, couldn't record but I felt like the depth and form were good.

This post was edited by Lancet_Jade on Aug 10 2014 03:17pm

OHP day (1h 20m)

Warm up
Agile 8
55 x 5
75 x 5
85 x 3

Main lift
105 x 5
120 x 5
130 x 9 (E1RM 168)

Accessory 1
OHP
95 x 8
95 x 8
95 x 8
95 x 8
95 x 8

Accessory 2
BB shrugs
185 x 10
185 x 10
185 x 10
205 x 8
205 x 8

Accessory 3
Preacher curls
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10

Accessory 4
Farmer walks db (~50m)
65
85
85

Accessory 5
Abs (1 min ea, no rest)
Palm plank
Forearm plank
Side plank
Side plank

Great workout, maybe too much volume but oh well, didn't really do anything physical all day besides workout. Excited for Deadlifts! No chalk or belt so weight will need adjustment.

This post was edited by Lancet_Jade on Aug 12 2014 04:08pm

Deadlift day (1h05min)

Warm up (beltless)
Agile 8
145 x 5
185 x 5
205 x 3

Main lift (beltless)
245 x 5
265 x 5
305 x 7

Accessory 1
Stuff legged deadlift (beltless)
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10

Accessory 2
Abs (1 min ea, no rest)
Palm plank
Forearm plank
Side plank
Side plank

Good workout, I'll post video when I get back to my computer. Didn't have belt so had to lift lighter but it felt great. Not a fan of the stiff-legged Deadlifts , never did them before so thought I'd give them a try. I feel like my glutes are lacking so I need to find something to work them. Really excited for bench on Saturday!!

This post was edited by Lancet_Jade on Aug 14 2014 03:56pm

Bench Day (50 min)

Warm up
Agile 8
95 x 5
115 x 5
135 x 3

Main Lift
160 x 5
180 x 5
210 x 9 (E1RM 273)

Accessory 1
Paused Bench
135 x 8
135 x 8
135 x 8
135 x 8

Well I was worried about how this workout would go. I was extremely busy today with work, lack of sleep last night, had to load up a bunch of heavy equipment all day then drove for 4 hours, and skipped two meals etc etc. But 210x9 was good for me! My gym doesn't have 2.5lb plates so I used x2 shackles on each side and to my luck they weighed 1.25 each :). Gonna get some much needed rest tonight and hit legs hard tomorrow. Finally back to my room so I can use belt / shoes / knee sleeves again! Starting tomorrow I'm going back to counting calories/macros again. I weighed in at 192 today yet I've eaten like shit for the past two weeks (not in my control at all).



I felt like the lift was pretty smooth definitely need to slow down the eccentric though. Bar path was pretty solid until rep 9 when it started drifting towards me at the bottom.

This post was edited by Lancet_Jade on Aug 16 2014 04:20am

Warm up (beltless):
Agile 8
115 x 5
135 x 5
165 x 3

Main Lift
195 x 3
225 x 3
255 x 3 (E1RM 280)

Accessory 1
Paused Squats
155 x 8
155 x 8
155 x 8
155 x 8

Accessory 2
Box Jumps (BW)
32" x 3
34" x 3
36" x 3
39" x 3
41" x 3

Accessory 3
Weighted decline situps
15 x 5
15 x 5
15 x 5

Accessory 4
(1 min ea, 30 sec rest)
Palm plank
Forearm plank
Side plank
Side plank
Reverse plank (?)

Still have dinner to eat so will adjust macros accordingly.

970 calories
P: ~87g (37%)
C: ~112g (47%)
F: ~17g (15%)


Well another disappointing squat day, I think what the problem is that I've never squatted to proper depth before this program and overestimated my 1RM.
I didn't even add the 10lbs like I was supposed to for this cycle on squats. Going to readjust my 1RM after this cycle based on my E1RM average.



Depth was good imo, bar got in front of me in a few of the reps but oh well. The belt absolutely sucks too, I'm going to order a Inzer belt I think, I was thinking about getting the lever one, any opinions?

This post was edited by Lancet_Jade on Aug 16 2014 10:56pm

OHP day (50m)

Warm up
65 x 5
75 x 5
95 x 3

Main lift
120 x 3
130 x 3
140 x 3 (E1RM 154)

Accessory 1
OHP
75 x 10
75 x 10
75 x 10
75 x 10
75 x 10

I went into the workout expecting low numbers and that's what I got... oh well, my time between sets was rushed too because I had things planned and little time. This workout was also supposed to be yesterday but was busy. Tracked macros up until dinner then ate all you can eat Korean BBQ so fuck it lol.

Weighed in at 188.5lbs (morning weight) Would like to drop ~5-7lbs, I dropped the weight a lot quicker then what I was expecting.

This post was edited by Lancet_Jade on Aug 20 2014 05:55am

Ur only eating 900-1.6k cals a day ?

Some days I haven't eaten as much as I wanted but it's not like that every day. My goal is for 1900 calories (Started at 2100)