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Already reached my goal weight of 190lbs earlier than I thought I would. Nice. Maybe I'll drop a few more pounds - I'd like to be 190 carbed up. And I think I'll be carbed up with a week off from work coming up soon plus guests at my house!

Best part is barely any decrease in strength. RDL went up, in fact.

I think I should slow down the weight loss now. Maintenance on workout days, and eat only 1200cal max on fasting days (after my fast is done, of course).

135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
205 x 6
205 x 5
205 x 4

Incline DB Bench Press
50's x 12                    >> 60sec rests.
50's x 8

Weighted Chin Ups
BW x 5                    >> 2min rests.
+25lbs x 3
+50lbs x 5
+50lbs x 4
+50lbs x 3

Pull Ups
BW x 6                          >> 60sec rests.
BW x 5

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 8
30's x 6
25's x 8
25's x 6

Cable External Rotations (left side only)
20 x 12
20 x 6
20 x 5[/quote]


Also, my squat is about 335lbs max right now. But last week I threw down a two handed dunk off two feet and I play basketball only like once a month now. Weird.








I'm new on this forum. Just wondering how tall you are and your vertical? If you rather not answer, no problem. It's not possible to go through so many pages of journals to see how others are faring. Thanks. Russ

Post changed.

I estimate my best running vert was maybe 33" back when I was in my early 20's in the early 1980's. Could dunk on 9' 11" rim, but not 10'.

Wednesday - 12/15/19
Weight:

-= Workout Log =-

Squat
135 x 10 >> 3min rest.
135 x 5 >> The 315x5 was very tough. Surprised I got it today.
185 x 5
225 x 1
275 x 1
345 x 1
315 x 5
315 x 2

RDL
135 x 8 >> Forgot to do a 2nd set.
225 x 3
315 x 1
365 x 1
405 x 1
385 x 6

Standing Machine Calf Raises (Superset A)
+100 x 5
+205 x 12
+205 x 12
+205 x 12

Barbell Shrugs (Superset A)
335 x 12
335 x 8
335 x 8

Dragon Flags (Superset B)
6 >> Form way better than expected! Haven't done these in a long time.
5
4

45º Incline DB Bench Press (Superset B)
65's x 5
80's x 3

Ok whoa, the 45 degreen incline DB press felt real nice on my pecs. Usually I go with a lower incline because otherwise I get too much front delt activation. But maybe after doinga low incline for like a year now, my upper pecs have caught up and so they can be activated with a higher incline. I think I'll try going for 37.5 degree incline next workout to see how it goes.

Tuesday - 12/17/19
Weight:

-= Workout Log =-

37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8 >> Switched to a slightly higher incline. Feels really nice! Doesn't overload my front delts anymore.
60's x 5
60's x 3
90's x 8
90's x 5
90's x 3
60's x 12

Chin Ups
BW x 5 >> 3min rests.
+30 x 3 >> Slight increase in chin up strength.
+60 x 7
+60 x 5
+60 x 5

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8 >> Surprised to hit 8 reps on 4th set.
20's x 8
20's x 8

T-Bar Rows
90 x 6 >> 2min rests.
135 x 3
160 x 8
160 x 8
160 x 6

DB Rear Delt Flyes on Incline
20's x 15

DB Rear Delt External Rotation Flyes on Incline
20's x 15

Like half of my lifts were slightly up today! Could be after loading back up on creatine, sleeping well last night, and the slight refeed I had this week.

Wait why am I annoyed. I lost 12lbs in 4 weeks (both starting and ending weight dry fasted). That's 3 pounds a week and didn't lose any strength!

That's a ton of water to lose in just a night. I know I've lost ~8lbs of water weight before, but that's after eating a ton of food and being carbed up + salted up, so I was retaining a lot of water. Special case. I also get up once or twice a night to pee.

That's one reason why I weigh myself when dry fasted. It's a more consistent measurement. My starting weight non dry fasted may have been around 206lbs, but i weighed in at 201.8lbs dry fasted.

Quote from: Dreyth on December 18, 2019, 06:40:39 pm

That's a ton of water to lose in just a night. I know I've lost ~8lbs of water weight before, but that's after eating a ton of food and being carbed up + salted up, so I was retaining a lot of water. Special case. I also get up once or twice a night to pee.

That's one reason why I weigh myself when dry fasted. It's a more consistent measurement. My starting weight non dry fasted may have been around 206lbs, but i weighed in at 201.8lbs dry fasted.

Part of overnight water weight loss is due to the moisture lost in your breathing overnight.

https://www.medicalnewstoday.com/articles/287046.php#3

LMFAO. inhalation/exhalation for fat loss. that's actually an interesting way of looking at it.

"im going to go for an hour run" -> "im going to go inhale & exhale considerably more for an hour"