Consitency

[Cousin Bo]

Tuesday

Took EC stack before the gym, had me bugging out for some reason.

Press
135x5
140x5
145x5
150x5
155x5

Squat
275x8
275x6

Tried to beat my reps with the two sets, first set is a PR.

Chins
BW + 20lbs x 8,8,7

Felt real tired today even with the EC stack, def because lack of carbs. Had a banana and a glass a milk before the gym.

[Cousin Bo]

I'm real pissed this morning. I got on the scale and it gave me a whooping 198. Hardly any weight lost. That means this whole month I've dropped 2lbs. I'm trying to rationalize this in my head because I'm eating way less than what I used to and I admit I feel like I look leaner but for me the scale always corresponded with weight loss. So I go to cross check body measurements with what I had a month ago and.... Can't find my log book. Pretty pissed off.

I mean I don't follow PSMF to the strictest guidelines; I eat ground beef, I have some skim milk in my protein shakes and I get around 220-250 grams of protein a day. My cheat day isn't fucking crazy though I usually just go to chipotle before the gym and add some beans to my ground beef after the work out.

I guess I have to up the walking and burpees. I want to run but it's around the 40s now.

12/6

Deficit deadlift
340x8 - sloppy

Bench
215x5x3 - light

Chins
Bwx15,8,6

[Cousin Bo]

Saturday 12/8

Not the best work out today, still bummed out about lack of weight loss.

Press
170x1
172.5x1
172.5x1
172.5x1
155x5

172.5 a new PR for singles

High Bar Squat
285x3
285x3
285x2

Chins
BW+70lbs x 4
BW+50lbs x 6

Romanian DL
135x8x3

Dips
BWx15,11,11

Still feeling bummed. I think I'm going to give these next two weeks a serious go at PSMF and then finish by Christmas. On one hand I really want to get down to 190 before started to get back up. But on the other this weight loss thing has been harder than I thought it was going to be, my first two weeks were sketchy, then thanksgiving came, and the next two weeks I thought were good but I don't have results other than eye test and that can be pretty subjective.

Any way its going to be hard as hell to do PSMF around Christmas, I finally have a school break, I have family flying in out of the country (lots of touring around and eating out) and I don't want bulk late into Spring (vanity). So I'm giving myself 15 more days of this and see what happens. If I get to 194 I'll be happy.

[Cousin Bo]

Today was a good day! Scale said 196.something... This weight thing is amazing, its def not linear and big drops are the norm I forget sometimes.

12/11 - Tuesday
High Bar Squat
280x5
280x3

Wanted 5 on second set but I didn't take a big enough break.

Bench
230x5x4

This got easier as I did more sets

Yates Rows
225x5x2

That was it for the day.

I also did some measurements on Monday so that if I lose the book I can always come back to here.

Neck - 16 inch
Chest - 41.5 inch
Waist (at the biggest point) - 36 inch =(
Butt - 39.75 inch
Leg - 25.5 inch
Bicep (flexed) - 15.75 inch
Calf - 14 inch =((((

[Cousin Bo]

Have been a little busy with Christmas shopping and shit to post here's the last two work outs.

Thursday 13th
Press
135x5
135x5
135x5

Chins
BW+20lbsx10,9,8

Urg
900M around 5 min, and a 400M. I felt like shit after those, note to self do not do conditioning on low carbs.

Saturday

Bench
257.5x3x2 (PR)
Second set last rep needed help

Deadlift
395x3 (urggh)
Keep getting stuck around the same weight

Squat
275x2
290x2 (PR)

Close Grip Bench
205x7
190x10

This is my last week on PSMF. Aesthetically, I'm almost where I want to be, will know the real weight tomorrow or something. Hopefully I'm around 194, if I had enough time I would try to get down to 190. I'd be pretty lean then probably just under 15%.

After this I'm taking a week to do maintenance eating just to get my body used to eating normal again. Since I've been going heavy I'll also take a recovery week and go 70% percent.

After which I think I'm going to do Body Split routine.

[Cousin Bo]

12/18 Tuesday

Bench
232.5x5
232.5x5
232.5x5

Real good form, no wrist wraps

Squat
280x6
280x5

PR for total reps

Yates
225x5x2

Easy simple work out. Last week with low volume high intensity.

Weighed in 194.8 which is good hopefully I can drop another pound for Friday.

[Cousin Bo]

Saturday 12/22

Bench
260x2
260x2

PR on the weight but this isn't really a PR since I just moved the reps down. It's all good though since I was making good progress while doing PSMF

Squat
255x5
275x3
295x3 - PR

Wasn't really feeling it today but still pulled the PR

Yates
225x5,4,5

Dumbell Rows
100x7
110x6

Okay so PSMF is officially over! I got pretty good results for the last three/four weeks (after thanksgiving). I went down from 198 to 192.8 today, with no loss in strength. I'm looking forward to having energy in the day again and not taking the EC stack (that shit scares me hah).

If I only had two more weeks I could def get down to around 15% (the kind with visible abbz). But I'm content with what I have. I also learned how to PSMF right again without strength loss, so that's going to help come summer time.

Now I'm going to deload for a week and start my upper lower split next Saturday. This week I'm going to eat around maintenance maybe less hoping to level out around 194-195, probably at a 17% bf fat. Then I'll gain till late March and start this process again!

Now I'm going to have a few beers to celebrate!

[Cousin Bo]

Monday 12/24

Deload Week

High bar Squat
135x5
185x5
205x8

Press
95x5
115x5
125x5
125x8

Chins
BWx9x2

Face Pulls
15x4

Legs Raises
3x8 (This is a lot harder haven't done in a while)

Curls
75lbsx10x2

Just a little rehab stuff for my shoulder, I cracked it the other day and its been feeling weak ever since. Back up to 196 in weight already.

Happy Christmas, Hope you guys get what you wanted!

[Cousin Bo]

I started my 4 day Split on Saturday this is how it went

Saturday - Legs
Squat
275x5
260x7
240x9

Good Mornings
85x10
85x10
105x10

Calf Raises
95x10x3

Hack Squat machine
180lbsx10x3

Leg Raises
BWx8x4

Sunday - Chest
Bench
245x5 (fifth rep was spotted)
225x7
205x8 or 9

Inclined Dumbell Bench
70x8
70xfailed on 7
70x8

Ez Curls
105x5
85x10

Cable Cross Overs
30'sx10x3

Hammer Curls
30lbsx10(each hand)x3

I was surprised about my main movements and how much weaker I am after the first set. But it gives me a starting point to beat rep PRs. I think generally I am always weaker after a easy week.

[Cousin Bo]

I was sore after those two days.

Last night I felt a fever coming on and sure enough this morning I felt like crap. After sleeping till 5 and taking a shitload of AM asprin I decided to go to the gym. This is my back day but I couldn't really stay long or push my self.

1/2 - Back Day

Deadlift
375x3 or 4
315x9

Yates
215x5
195x9
195x9

Chins
BWx8x2
BWx5