Member
Monday
01-27
Press
163x3
170x3
176x3
132x8
Bench Press
247x5
253x5
260x5
Barbell Curl
70x10x3
Bodyweight: 199.5
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Tuesday
01-28
Squat
350x5x2
Deadlift
475x1
455x3
455x2
Chin-up
3x10, 10, 9
Bodyweight: 199.7
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Thursday
01-30
Bench Press
265x3
271x3
275x3
220x8
Press
156x5
161x5
165x5
LTE
10's with light weight
Bodyweight: 199.3
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Friday
01-31
Squat
350x5
390x5
418x3
317x8
Power Clean
220x1
227x1
230x1
225x1
233x1
Back Extension
25x10x3
Decline Sit-Up
3x10-12
Bodyweight: 198.8
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Member
Elbows are almost 100%. Added a few sets here and there, tried to deadlift with a 4" belt, messed up my set-up. Managed a power clean PR, bodyweight is finally responding. I'm typing this with one hand while I rock my daughter and whistle Creed songs. I know my memes.
Member
just a quick update on my diet, specially since I broke the 200 lb barrier again this week for two days in a row (the goal is to go up to 210 lb over the next months):
Typical day of eating:
breakfast:
120-130g overnight oats
30g whey protein
1-2 fruit portions
180-200g yogurt or 180-200ml raw milk
intra-training:
1 spoon of honey with salt and lime
luch:
400g white rice cooked in bone broth
250g of some lean meat variety
snack 1:
chicken breast + cottage cheese sandwich
snack 2:
200ml raw milk + 30g whey protein
1-2 fruit portions
dinner:
400g pasta
6 whole eggs with cheese and a steak
On weekends I usually have a bigger lunch and skip snack 1, and drink a beek, whiskey, or something. Or two somethings. This amount of food is making my bodyweight go up about 0.4 lb a week... (and I'm already 70 lb heavier than when I started training in my early 20's)
Last edited by ReconquistaBarbell; 02-05-2025 at 08:49 AM.
✓ Member
whats the macro breakdown?
Member
around 230-240g of protein, 120g of fat, and a helluvah lot of carbs, more than 400g.Originally Posted by Cole Gorton
Member
Monday
02-03
Press
163x3
172x3
178x3
134x8
Bench Press
249x5
255x5
262x5
Barbell Curl
72x10x3
Bodyweight: 199.7
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Tuesday
02-04
Squat
330x5
350x5x2
Deadlift
485x1
Block Pull
507x1
485x3x2
Back Extension
25x12x3
Bodyweight: 200.2
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Thursday
02-06
Bodyweight: 199.7
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Friday
02-07
Squat
350x3
375x3
395x3
418x1
308x6
Bench Press
265x2
273x2
277x2
220x6
Power Clean
198x1
207x1
212x1
220x1
Lat-Pulldown
3x10
Bodyweight: 198.8
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Had to skip a training session this week due to the baby for the first time in how many weeks...? not bad. Tried to cram stuff together today, did what I could.
Member
Monday
02-10
Press
165x3
172x3
180x3
136x8
Bench Press
251x5
255x5
262x5
Barbell Curl
75x10x3
Bodyweight: 198.6
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Tuesday
02-11
Squat
350x5x3
Deadlift
485x1
Block Pull
507x1
490x5
Back Extension
25x12x3
Bodyweight: 199.7
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Thursday
02-13
Bench Press
265x3
273x3
277x3
225x8
Press
158x5
163x5
167x5
LTE
70x10x2
Bodyweight: 199.7
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Friday
02-14
Squat
350x3
390x3
418x2
434x2
322x8
Power Clean
212x1
220x1
225x1
227x1
Chin-up
3x11,9,6
Bodyweight: 198.5
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A good week of training, a small squat PR. Why does my bodyweight go down when I eat more? Also, I don't really have much of a plan for what I'm doing now, just going through the motions, especially cleans, where I try to do at least four 1's within 90% of what I perceive my 1RM to be that day...
Member
Monday
02-17
Press
167x3
174x3
183x3
138x8
Bench Press
251x5
258x5
264x5
Barbell Curl
77x10x3
Bodyweight: 199.7
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Tuesday
02-18
Squat
360x5x2
Deadlift
485x1
Block Pull
515x1
493x3
493x1
Back Extension
45x8x3
Bodyweight: 201.3
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Thursday
02-20
Bench Press
269x3
273x3
280x3
230x7
Press
161x4
163x5
170x6
LTE
66x10
70x10
75x10
Bodyweight: 200.4
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Friday
02-21
Squat
430x3
326x8
Power Clean
212x1
220x1
225x1
236x1
Bodyweight: 200.4
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Another small squat PR. Tried a power clean PR in a hurry, caught it on the shoulders, but the bar fell forward... I probably would have made it if I had more time...
Got some ideas for my squats and pulls starting next week, and I'm very happy with the presses.
Member
Monday
02-24
Press
167x3
176x3
185x3
140x8
Bench Press
253x5
260x5
266x4
Barbell Curl
77x10
79x10x2
Bodyweight: 200.8
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Tuesday
02-25
Squat
360x5x3
Power Clean
198x3x5
Back Extension
45x10x3
Bodyweight: 200.6
----------
Thursday
02-27
Bench Press
269x3
275x3
282x2
230x7+1
Press
163x5
165x5
170x5
LTE
66x10
75x10
80x10
Bodyweight: 200.6
----------
Friday
02-28
Squat
375x5
287x8
Deadlift
454x2x2
Chin-up
3x6
Decline Sit-up
3x8
Bodyweight: 201.1
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Member
Monday
03-03
Press
170x3
178x3
187x3
143x7+1
Bench Press
255x5
260x5
266x4+1
Barbell Curl
79x10x3
Bodyweight: 200.0
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Tuesday
03-04
Squat
375x5x3
Power Clean
202x3x5
Back Extension
45x12, 10, 10
Bodyweight: 201.7
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Thursday
03-06
Bench Press
271x3
277x3
284x2
291x1
297x1
304x1
230x6+2
Press
135x5x5
Bodyweight: 200.6
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Friday
03-07
Squat
388x5
300x8
Deadlift
445x1
Chin-up
3x8, 8, 7
Decline Sit-up
3x10
Bodyweight: 201.5
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