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Upperbody day...idk i dont really feel like typing it out lol

2 exercises for each upperbody muscle group, for bis i tried out the BFRT and it was weird but my bis were all sorts of pumped up

Super hot chica in the gym, I think she might compete in bikini or physique or shes a stripper because normal women that go to the gym don't train like her and she has a physique body....I had to go out to the track to relax a bit....if you cant tell, its more likely that big foot will workout in my gym then a girl like her lol.

Diet this wknd consists of oatmeal, salads, protien shakes n mini cheddar pretzels...theyre alright nothing great.

Monday i believe i use the same weight but i add 2 reps

11/18/2015

sleep = 11 hours
soreness = calves, glutes, hamstrings
aches = none
injuries = toes getting better



Food

- orange juice
- gatorade



Contrast Shower



Session: Afternoon

run:
- 4 mi
- legs felt way better than my previous day runs: hydration and contrast shower helped
- lungs felt horrible
- form sucked



Food

- 6 egg sandwich with asiago cheese and olives
- orange juice
- greek yogurt



Food

- gatorade (glass)



Session: Evening

run:
- 4 mi
- legs felt great
- lungs felt way better but still not great, think it's the lower kcal intake
- form was solid

neutral grip pullups:
- BW x 8

parallel bar dips:
- BW x 8

standing calf raises:
- BW x 20

double leg glute bridges:
- BW x 20

chinups:
- BW x 7

parallel bar dips:
- BW x 6

standing calf raises:
- BW x 20

single leg glute bridges:
- BW x 10



Food

- lentil soup
- veggie burger on wheat with red pepper humus on each piece of bread
- greek yogurt



Food

- chocolate soy milk



Session: Stretching




slept in way too late today!! feh.

i like what i did prior to my day run, contrast shower really helped my legs wakeup.. lungs however, different story. Lungs feeling dead could just be me not being able to cop with any lactic acid .. i havn't been eating as much as when I was loading up on bananas.. so my body could be tapping more into fat instead of glycogen today (and tomorrow considering how I ate).

was going to singup for a tennis tournament on saturday but they have a strict dress code and it's scheduled to rain all day (like it has been all week). They require tennis shorts and a tennis shirt.. i actually don't have that. HEH! I have normal clothes for tennis, but not 'club level'. So forget it for now..

pc

Rich people sports I tell ya, just tell them thats clothes shaming and they are invading your safe space lol jk  I used to get dirty ass looks when I used to fart ass around on golf courses...I wasn't bad or anything but I looked like I just got out of the gym.

Alright wow umm

Only skwaated and benched today, the other leg exercises seemed pointless to do especially when i did both sumo and regular skwaats.

I used 310lbs for my skwaats and this was rough just because warming up my legs were so dead already but I did all 3 sets

I used 245lbs for the bench and it was pretty good, kept good form with a bit of a pause for each rep

I wont be able to sit on the shitter later which is good I guess

Machine chest press:2x6 with drop sets
Lat pulldown: worked up slowly to a weight that is 3x6-8
Machine row: same thing just 2x8
Seated DB OH press: worked up to a weight that was 2x5-7(70s)
DB single arm seated preacher curls: 5x6-8(i think it was 35-40s)
machine curls: I dont really know, this machine sucks ass but it was 2 sets of 5 or 6
DB extensions: 5x6-8
Cable vbar pushdowns: 20 reps, increase the weight n did 10,10,10

cooldown with rope pushdowns

walk for awhile

This was supposed to be a blood flow restriction training day to allow for less weight to be used with somewhat the same results I guess so you're not lifting too heavy too often.  I haven't done my own personal research in BFRT to try it out yet so maybe I will do that today and see what I come up with

Overall it was a pretty diesel workout, had to substitute some exercises because my lower back got worked good yesterday so Tbar rows didn't seem worth it etc etc

Try to slowly drop weight, drop the calories by 3% or so each week until I stall and then increase the calories again by 2-3% each week.  I've been back and forth on so many diets since I started that for the most part when I do i just destroy my metabolism by dropping too low too fast.

It's not exact but if I drop it at a slow rate then my metabolism will obviously  drop as well but it wont plummet like if i just started at 2500 or less.  So once I stall I will increase the calories again hopefully with minimal fat gain so the gap between calories and metabolism is small and then just repeat.  Hoping that I can eat as much as I can while losing weight at a slow pace.



This represents(of course its not like exactly how your body responds but probably close) what I pretty much used to do, drop the calories fast and lose weight fast, then I would stall or get sick of it and eat like before, get fatter, hate myself, diet again without allowing my metabolism to recover and just completely crap out.

Diet today

Bfast
protein shake
2 packets of dinosaur egg oatmeal

Probably around 11
Salad(lettuce, provolone cheese, pickles, dressing, turkey)

around 1: protein shake

around 3: salad

around 5: pulled chicken

around 7: salad

After all of this I still have about 500 calories to work with so I will do half calories of chips and half calories of protein shakes

Tomorrow I start with
3395 calories a day and tomorrow I will see if i maintained my weight or gained or lost to see what roughly 3500 does to me(it wont be exact cuz i just estimated some of the days)

Also, Jason Blaha is a fucking idiot who has a series of videos talking about if people are on steroids or not and he keeps using some chart to determine if people are on steroids...Depending on your height and ankle and wrist size or something lol  He also does this to make up for his own shitty physique and lifts.



According to them the "Max ripped" is at 6%

So as you can see, I should only be able to weigh 171lbs at 6% body fat.....Idt I could get to 171 if I chopped off my leg.....I mean in 9th grade I was fairly lean 175-180 and I hope I've put on a bit of muscle since then lol

So my point for bringing this up is if my diet goes well then I want to prove this wrong