Ok I'll up the calories. Thanks for the advice.

My goal was 2.1k but I guess I underestimated my activity level... I'll aim for 2.4k now.



Goal is usually 46g of fat a day.

New macro goals:
2,440 calories
P: 244g (40%)
C: 244g (40%)
F: 54g (20%)

I'll try to raise calories over time.

Thoughts?

Goal is 180 or 185... weighed in at 189 today

This post was edited by Lancet_Jade on Aug 24 2014 12:17am

wouldn't go for a weight unless its for a comp. just go til you're happy with what you see.

OHP day (1h)

Warm up
55 x 5
75 x 5
95 x 3

Main lift
120 x 5
130 x 3
150 x 3 (E1RM 165, RPE 9.5)

Accessory 1
OHP
85 x 10
85 x 10
85 x 10
85 x 10
85 x 10

Accessory 2
BB shrugs
145 x 10
145 x 10
145 x 10

Accessory 3
Seated Single Arm DB Curls.
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10

Workout was pretty good today, gym was really packed so didn't get a video. Did about ~40 chin ups in between the OHP sets. Run day tomorrow then Deadlifts Thursday!!

2228 Calories
P: 257g (46%)
C: 164g (30%)
F: 59g (24%)

Shoulda ate more carbs today, I can't really choose my own food so whatever they are serving is what I get. Only carbs were some nasty looking potatoes I didn't bother getting.

This post was edited by Lancet_Jade on Aug 26 2014 03:53am

Deadlift day (1h10min)

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

Main lift
275 x 5
315 x 3
355 x 4 (402 E1RM, RPE 10)

Accessory 1
SLDL (beltless)
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

Accessory 2
Weighted Cable Crunch
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10

Workout felt really good, I need to keep hitting my glutes/hammies though. Form was ok, like usual started breaking down at latter reps but I felt like it wasn't that bad, need to work on keeping my upper back tight. Still trying to perfect SLDL form, it's a weird movement to get used to imo.

Only counted calories for breakfast, was traveling and really busy for rest of day and ate Chinese food and fried chicken.

Super stoked for bench day on Saturday!! Then going clubbing all weekend, going to drink for first time in almost a year.

Getting wisdom teeth removed in the middle of my deload week, I tried scheduling it at the beginning of my deload week for minimum time off but there was no slots open. So deload will be extended :(.



As usual any constructive criticism greatly appreciated.

Bench Day (1h25min)

Warm up:
135 x 29 (bench contest)

Main Lift:
180 x 5
210 x 3
230 x 5 (E1RM 268, RPE 9.5)

Accessory 1:
Bench Press
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

Accessory 2:
Dips
BW x 5
45 x 3
45 x 3
80 x 3
45 x 3
45 x 7

Accessory 3:
DB Chest Flys
30 x 10
30 x 10
30 x 10

Accessory 4:
DB Back Flys
25 x 10
25 x 10
25 x 10

Workout felt really good, the 135 x 29 was rough! Goal was 30 reps so close enough. Deload week starts tomorrow.




1777 Calories
P: 151g (33%)
C: 178g (40%)
F: 53g (27%)

Still have dinner + shake + alcohol

Can't wait for deload week to end!

Did not get wisdom teeth pulled, gg.

Really getting a urge to start a hypertrophy routine like p/p/l. Probably going to finish out the next two months on 5/3/1 then switch and see how I like it.

Squat Day (1h)

Warm up (beltless)
135 x 5
135 x 5
165 x 3

Main Lift:
195 x 5
215 x 5
245 x 6 (E1RM 294, RPE 9)

Accessory 1:
High Bar Squat (beltless)
155 x 8
155 x 8
155 x 8
155 x 8
155 x 8

I am so happy how this workout went. I had such low expectations for it because I barely slept or ate at all this weekend. I went clubbing and danced for like 20 + hours and only slept 8 hours total. I weighed in at 182lbs yesterday. After much needed hydration, sleep and a good meal I weighed in at 186lbs this morning. I started warm ups and the weight was fucking flying up. Form felt really good, I tried taking a slightly closer foot position and less of a angle, felt a lot more natural to me. Also my gym got a new belt... not sure what mm it is but it has symmetrical circumference (unlike that shitty light brown belt seen in my other videos that is really small in the front). I can't believe how much of a difference it makes having more space in the front. Unfortunately I was not able to get a video (I tried getting the last set, but I got a call right after starting the video and it shut it off ). I really noticed improvement in my chin ups as well. I did x 8 reps in between the each of the squat sets.

One thing I still need to improve on is keeping my upper back tight, I tried focusing on it today but still feel need for improvement in that aspect.

I'm thinking about adding a back/bi's hypertrophy day but idk how I'd fit it in. Opinions on this?

Did not track macros at all this weekend nor today. Gonna start again tomorrow.

This post was edited by Lancet_Jade on Sep 7 2014 09:31pm

OHP day (55m)

Warm up
45 x 5
65 x 5
75 x 5
85 x 3

Main lift
110 x 5
125 x 5
135 x 6 (E1RM 162, RPE 9)

Accessory 1
Ohp
85 x 10
85 x 10
85 x 10
85 x 10
85 x 10

Accessory 2
BB shrugs
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

Workout was yesterday, was really busy so forgot to post. My legs are so sore from the squats and I had to fun 3 miles today, I hope it doesn't affect deadlifts tomorrow.

(Yesterday)

Deadlift Day (1h)

Warm up (beltless):
145 x 5
185 x 5
215 x 3

Main Lift:
255 x 5
275 x 5 (was supposed to be 285 but I suck at counting I guess lol)
325 x 9 (E1RM 422, RPE 9.5, Rep PR for me!)
375 x 1
415 x 1 (failed)

I was so pumped for deadlifts, I was slightly worried about my legs being sore (they were sore as fuck for 4 days). In hindsight I probably should have only gotten 325 x 5 then tried for 415 but I was so hyped I just went for it anyway. I'm pretty sure if I actually focused on 1rm I could smoke 415. Form felt really good, still need to work on load ordering and activating lats during the deadlift but besides that it felt pretty good. I was late for a date so I didn't do anything else... I was pretty tired after the main lifts anyway. Great workout overall!

Did not track macros/calories (weighed in at 188lbs before workout).

(Today)

Bench Day (1h5m)

Warm Up:
45 x 10
135 x 5
135 x 5
135 x 3

Main Lift:
165 x 5
185 x 5
215 x 7 (E1RM 265, RPE 9)

Accessory 1:
Incline DB flies
30 x 12
30 x 12
30 x 12
30 x 12
30 x 12

Accessory 2:
Chin ups
BW x 7
BW x 7
BW x 7

Accessory 3:
Tricep Pushdown (V-bar attachment)
85 x 12
100 x 12
115 x 12

Workout was ok, didn't sleep very good the night before (stayed out really late). Was really tired from deadlifts the day before as well. I really feel like my upper chest is lacking so I'm going to be doing some sort of incline accessory lift every chest day. Was not able to get a video and did not track macros : /

My lower body days are going awesome, upper body days not so much.

Weighed in at 186lbs