Adarq.org

Tueday - 11/13/18
191.4lbs - Morning fasted after peeing.

-= Calorie Log =-

FOOD / ACTIVITY                CALORIES          PROTEIN
5g creatine
3 scoops protein                +360              72g
1 cup milk                      +150              8g
18 deglet noor dates            +400
4 cookies                       +280
Protein bar                     +150              10g
Protein bar                     +230              20g
4 cups greek yogurt             +880              88g
A ton of honey                  +600
Total in                        +3,050            198g

BMR                             -1,800
Walked 2 miles                  -200
Worked out                      -300
Thermic Effect of Food          -300
Total out                       -2,600    

Balance                         +450

-= Workout Log =-

Low Incline DB Bench Press
50's x 10
60's x 5
70's x 3
80's x 1
90's x 7  >> 3min rest.
90's x 5  >> 90sec rest.
70's x 10  >> 60sec rest.
70's x 4  >> 60sec rest.
70's x 4

Pull ups
BW x 5
+35lbs x 2
+60lbs x 5  >>3min rest.
+60lbs x 4  >> 60sec rest.
BW x 10  >> 60sec rest.
BW x 5  >> 60sec rest.
BW x 5  >> 60sec rest.

DB Lateral Raises
35's x 5
35's x 5
40's x 3
45's x 1
50's x 12  >> 60sec rest.
50's x 8  >> 60sec rest.
45's x 8

Seated Cable Rows
200 x 5
220 x 3
240 x 6  >> 3min rest.
240 x 5  >> 60sec rest.
200 x 10  >> 60sec rest.
200 x 6  >> 60sec rest.
200 x 5

DB W Rear Delt Flyes
30'x 8  >> 60sec rest.
30's x 8  >> 60sec rest.

DB Rear Delt Flyes
30'x 8  >> 60sec rest.
22.5's x 12  >> 60sec rest.

Lateral Raises
40's x 12

Nah don't worry about some hypothetical better way, it doesn't exist. Your experience is more valuable because you know what works for your body and training. 1 week cut/bulk cycles are a bad idea though because you never give your body a chance to 'adapt' to fat loss / reduced calories which is what you need to burn fat efficiently. Keeping a weekly deficit but eating more calories around training helps you recomp and recover from training, which makes sense and seems to work well in practice.

Thursday - 11/09/18
185.6lbs - morning post pee but gotta poop. sweats and t shirt

-= Calorie Log =-

FOOD / ACTIVITY                CALORIES          PROTEIN
10g creatine
3 scoops protein                +360              72g
2 cups milk                     +315              8g
1 tblsp honey                   +60
3 deglet noor dates             +60
Lots of greek yogurt            +650              70g
8 Kebabs                        +540              48g
Half a fat pleskavica           +400              45g
2 cups drinkable yogurt         +300              16g
Sour cream                      +100 
Ajvar                           +150
Pita bread                      +300
8 mantija                       +500              25g
1 tres leches                   +300
2 baklavas                      +500
Shopska salad                   +150
Total in                        +4,685            284g

BMR                             -1,800
Walked 2 miles                  -200
Worked Out                      -400
Thermic Effect of Food          -400
Total out                       -2,800    

Balance                         +1,885

-= Workout Log =-

Low Incline DB Bench Press
50's x 10  >> Improved by 1 rep on my two heavy sets. Lowered the rest time to 60sec after the second heavy set. Makes it really tough.
60's x 5
70's x 3
80's x 1
90's x 6  >> 3min rest.
90's x 4  >> 60sec rest.
75's x 8  >> 60sec rest.
75's x 4  >> 60sec rest.
75's x 4

Seated Cable Rows
200 x 5
220 x 3
240 x 8  >> 3min rest.
240 x 6  >> 60sec rest.
200 x 12  >> 60sec rest.
200 x 8  >> 60sec rest.
200 x 8

DB Lateral Raises
35's x 5
35's x 5
40's x 3
45's x 1
50's x 12  >> 60sec rest.
50's x 8  >> 60sec rest.
45's x 8

Pull ups
BW x 5
+35lbs x 2
+60lbs x 6  >>3min rest.
+60lbs x 5  >> 60sec rest.
BW x 8  >> 60sec rest.
BW x 5  >> 60sec rest.
BW x 5  >> 60sec rest.

DB W Rear Delt Flyes
30'x 12  >> 60sec rest.
30's x 8  >> 60sec rest.

DB Rear Delt Flyes
30'x 8  >> 60sec rest.
22.5's x 8  >> 60sec rest.

Lateral Raises
40's x 15

Hey, nice ##'s! I want my pullup strength to be around yours at the end of my strength cycle, are those dead hang? Definitely think those higher intensity weighted pullup 3's and 5's are great, any more assistance you do for them? Notice you did your rows and pullups on the same day, i usually split mine up on different days but tried your scheme today. Worked decent but since i'm supersetting stuff the rest intervals didn't really work out.

Table is perfectly lined up here too, Windows 10 + firefox FWIW.
Getting enough protein in a normal grown up daily life is the biggest pain in the ass IMHO. One solution is cook massively when you find the time and frost it, microwave the portions you need when you need them. Other is find the junk foods stores/dishes that suit you well and are the least... damaging. Final solution, always have easy/fast sources in your house, to complement the normal lunch/dinner when needed. Boiled eggs (in 12s), peanuts, 1kg low fat yogurt pack, low fat chocolate milk, tuna cans, whole grain rusks. I guess you know already but sometimes its useful to share our... secret weapons haha!

It's harder to take gym/sport seriously when you're working full time but I'm really happy that you got your dream job doing cyber security at deloitte after all those years studying!

I'm pretty much in the same boat body and strength wise. I was at my leanest when I was doing a factory job before I started working professionally 5 years ago.  I made some good strength gains (PR bench & squat) at the beginning of the year before I had an injury plagued rugby league season, which shattered my training and motivation. You've been at that state before so if you get your motivation back and can be willing to diet you'll get your leanness back.

Awesome that you're in a great state mentally. Thanks for the update. It was weird how you started thinking of your training at around the same time I posted in your journal- telepathic communication haha.