I'm over here now. Pushing up the Back End Log.

[sbrl_19]

11/2

Squat 170 x 5 x 3
Deadlift 310 x 3 x 3
BB Shrug 180 x 3 x 15
Curls

very nice workout. great success.

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11/4

Press 155 x 3 x 1
Bench 170 x 3 x 10
Seated DB press 40 x 3 x 12
Side lat raises 17.5 x 3 x 12
LTE 55 x 3 x 10

Good workout. Press is just feeling hard these days. I was in a nice groove with it, then I missed a heavy single, then I got sick and missed almost a month. And press is the lift that's been the hardest coming back to. I'm backed off of the rep I missed by 12.5 pounds and I'd guess I'd think this'd feel easier.

[sbrl_19]

11/6

Squat 195 x 3 x 5
BB Row 120 x 3 x 12
Curls
Leg extension 85 x 3 x 12

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11/8

Press 125 x 5 x 3
Bench 195 x 3 x 5
DB Incline 65 x 3 x 12
Tricep pushdown with ropes 47.5 x 3 x 12

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11/10

Squat 175 x 5 x 3
Deadlift 135 x 3, 185 x 2, 225 x 1, 275 x 1, 315 x 1, 335 x 1 [—work sets —> 355 x 1, 355 miss, 315 x 3
BB shrug 185 x 3 x 15
Curls

Good and bad tonight. I felt great warming up in deadlift and got too ambitious for my work set. Was supposed to do 3 singles, didn’t have a set plan for the weight and felt great and tried 355 which was a 15 jump from my last set of singles and a 15 lb pr. Missed the second rep, so I backed up for a triple at 315 (also a pr). 2 pr’s is a silver lining.

[sbrl_19]

11/13

Press 130 x 3 x 5
Bench 170 x 3 x 10
DB Seated press 45 x 3 x 12
Side lat raises 17.5 x 3 x 12
LTE 60 x 3 x 10

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11/15

Squat 212.5 x 3 x 3
Lat pulldown (o/h grip) 115 x 3 x 12
Curls
Leg extension 85 x 3 x 12

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11/17

Press 125 x 5 x 3
Bench 212.5 x 3 x 3
Dips +5 x 3 x 12
Tricep pull down w/ ropes 50 x 3 x 12

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Can’t shake the urge the diet. Tried a few weeks ago but didn’t have a plan and bailed out quickly. Been researching and have decided to go for a 5 week RFL experiment. Today was day 1.

This will take me through 1 cycle of my current workout program, plus a week. Hoping to continue with my workouts as scheduled, or at least be able to repeat the last cycle.

RFL 1/35

Weight 238.5
BF (handheld omron) 22%
BF (Navy method) 23%

Squat 175 x 5 x 3
Deadlift 290 x 3 x 5
BB shrug 185 x 3 x 15
Curls

Cals 1,391
Protein. 230
Fat. 27
Carb 35.8

[sbrl_19]

11/22 — RFL 3/35

BW 232 (-6.5)

Press 145 x 3 x 3
Bench 175 x 3 x 10
DB Seated Press 45 x 3 x 12
Side lateral raises 17.5 x 3 x 12
LTE 60 x 3 x 10

1,534 cals
236.1 protein
60.6 carb
38.1 fat

More on the diet: this is Lyle McDonald’s Rapid Fat Loss program, which is a modified Protein Sparing Modified Fast. The diet is basically just a certain amount of protein determined based on your body composition and activity level. For me it works out to 230 grams of protein per day from lean protein sources. That’s basically the heart of it. The other stuff called for by the plan are fish oil supplements (I’m taking 15g per day to get the amount of EFAs McDonald recommends), a multivitamin, a potassium supplement (not taking any extra here because it is in the multi), a magnesium supplement (I’m taking 400mg in addition to what’s in the multi).

On workout days i’ll Have some of my protei in the form of whey after and maybe before my workout, and 5g of carb about 5 minutes before the workout. I’m using Gatorade powder for that. I’m also continuing to take BCAA, 5-10g before and after my workouts. It’s only been 2 workouts but I’m taking a caffeine supplement and a bronchodilator before working out to keep my energy up and plan to continue that.

Fibrous veggies are basically free on the diet. I’ve been tracking them, which is why my carb count is as high as it is. Nearly All of those carbs have been from about 200 or so calories worth of spinach, green beans, celery, cucumber, and bell pepper that I’ve eaten each day. Lots of black coffee and water.

Depending on body comp when you start, you get a certain amount of free meals and/or a refeed window each week. I’ll get one free meal per week (not to pig out - just eat like a normal person), and one refeed period each week which is a 5 hour window during which I’m supposed to eat 555 grams of carb. I’ll probably vary the refeed window so that it is on the day before my heavy squat day each week.

That’s it. Going to try to do this by the book for 5 Weeks.