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Been doing the diet, it's day 3, I am up but when I first weighed myself it was on an empty stomach and the volume is a lot higher.

This morning I did a pump session before I hit on my hairdresser.

Afterwards I went back and did shoulders

Bb oh press: just went to 135x3x8, front delt doesn't like bb presses

Angled db side raise? I guess that's what I'd call them
25/30lb for 4x10-15

Front raise into bus driver with 45lb plate for 3 sets

Machine press 3x10

Trap work

Walk: start 1 incline and 2.7

Increased each every half minute til 4 mph and 7 incline then back down and back up.  Last 3 mins I was probably at 4.5mph on a 10 incline

Basically just basic shit, haven't been going to the nicer gym since that is a back up.

Diet has stalled so my buddy cut some rice but I cut all of it since I hate rice and 200grams of green beans is half the carbs as 100g of rice and more filling.

I also don't do the cream of rice meal since it is gross.

When I start getting into workouts that involve more then I'll log it but for now it's like 40 mins of cardoo and basic bb stuff

My buddies diet plan worked alright, a lot of food and I was like 1lb lost per week.  But cooking all that food just got time consuming.   So I'm just doing like 3 or 4 meals a day.  Magic spoon cereal, protein shake,  then a protein and veggies for 2 meals.

Took a week and a half off.  Went hard on deadlifts and strainedish my back so I was sitting around and my whole body was tingling,  had no energy and I Googled everything and of course combine any symptoms into Google and you have cancer lol. But yeah backs feeling a bit better now.

This week was nice so I went for walks and runs with wallballs and push ups.  Usually for an hour

Today it rained

So I did
Bench: to 245x3x5
Then drop set back down to 135 for max reps

Oh bb press: just 115 for slow controlled reps to burn my shoulders for 3x15

Incline db press super set with side raise
3 sets of 10, used 60s for press and 25 for raise

Cable fly and press super set for 3x10

Machine fly for 3x10

Walk

Tomorrow is back and legs.

Walk 1 lap
Ran 6 miles
Did some presses, curls and squats with 2 30lb kettlebells
Walk

Then went back later and played some ball and walked

Food so far

Magic spoon cereal, 1 cup with almond milk
2 apples(sm)
 Then 1 piece of eye round steak idk 2 ounces or so

6 ounces chicken breast
Half can of kidney beans
1 piece of whole wheat toast with peanut butter

Still fucked up but started training harder because why not

I'm going to get shots in my rhomboids that loosens them up because I think that's whats putting pressure along my spine and it feels like they keep my trapz and neck tight.

Anyway this week I basically did everything just bodybuilding workouts and this was the first week where I increased weight and sets

Every day I jog 30 minutes before workout and stretch afterwards

Today was legs

Focusing on lower weight til I see the np again so I'm full squatting or SS bar.

Full squat
Up to 275x3x5
DB squats, 70s up on shoulders for 4x10
Leg curls and extensions

I was going to do leg presses but Saturdays are busy and it was taken up.

I'm also dieting...again but ima take it actually serious this time.  First week I'm down 7lbs and I'm thinking 220 would be a reasonable goal.  I'm hoping 10lbs a month is reasonable,  7 to 10lbs would be good.

Diets are basic, pre workout is oatmeal but i ordered those carb gels that runners use and that'd be easier and faster digesting.

Then it's protein shakes and my meals are typically a vegetable with 10oz or so of a protein

Saw a chiropractor today

Basically I'm all fucked up

I got weighed and I am 19lbs heavier on my right side lol

Gonna start that on Monday

Skipped the gym today cuz I thought I was going to get adjusted.

Tomorrow I'll do back and bis

whoa i missed this earlier. wtf 19 pounds heavier on your right side?

Missed yesterday

Back day
T bar row up to 165x3x10
DB row: 4x10@70s
Lat pull downs, cable rows, bic3p curls,

Nothing too special, I ran 40 minutes that day

Today, shoulders at work
Seated Smith machine oh press
Up to "225"x3x5
Super set with dB side raise
Then I drop set on both
Oh press: 225 - 185 - 135
DB side raise: 40s to 20s 5lb increments
Db front raise 3x10

Triceps work on cables and some more trap work

Tomorrow is legs

This week has been pretty spot on

Monday: typical chest day always
Tuesday: back day at work, ran 10 mins, low rows, lat pull downs, db row, biceps
Wednesday: shoulders: 3 clean 3 press-135/155/175x2 sets
Today: run 20 mins, lots of curls and extensions before work

Tomorrow is legs