Fighting Muscular Atrophy, 1 rep at a time

[Str8shutr]

A note about my diet:

Thusly and surely the new year has come to pass, and as we humans are wont to do, I made a resolution. A resolution to lose some weight. A resolution to maintain strength while losing said weight. A resolution that is daunting, yet if accomplished, will be deeply satisfying.

So, I embark upon a journey. I will attempt to continue my current program with vim and vigor. I will eat all the proteins and all the fats, and try to keep carbs under 50g per day. So far it has gone well. I am down eight pounds in the last 7 days. The last time I ran this diet I ended up losing around 70lbs, but that was prior to lifting weights. We shall see what happens...

[Str8shutr]

(Pre-Post)

1/8 BW: 296 Week 7: SwOLEzZz TM

B:
45x10
95x5
135x3
175x2
210x1
245x1
280x1x5 - 4, 1x4 minute splits

OHP:
45x5
95x2
135x1
170x4 - 13 minute split
170x2 - 1 minute split

CGBP:
185x8x3 - 6, 1 1/2, 1 1/2 minute splits

B PR!

Cold as HELL!!! 28 degrees in the garage at 12p! Two pair sweatpants, a tshirt, long sleeve tshirt, a fleece, another fleece and a beanie. And I'm still cold.

Last rep of last set of CGBP was completed by throwing my feet up in the air after the rep ground to a halt about four inches from lockout. Wish I had that on video.

600mg caffeine, 2.5mg yohimbine.

B: +5
OHP: +2.5
CGBP: repeat

[Str8shutr]

(Pre-Post)

1/9 BW: 296 Week 7: SwOLEzZz TM

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
365x4@9 - 4 minute split

DL: - no belt
135x3
225x2
315x1
385x5@9 - 18 minute split, 2 DOH, 3 hook

BBRow:
135x3
190x10x3 - 9, 1 1/2, 1 1/2 minute splits

Curlz:
Dowelx5
70x10x3 - 6, 1 1/2 minute splits
70x7 - 1 1/2 minute split

SQ: +5
DL: +5
BBRows: 195x8x3
Curlz: 70x10x3

[Str8shutr]

Next week's Goals:

OHP: 150x5x5, 190x1x5
DL: 390x5 - no belt
BP: 195x8x3, 250x5
SQ: 325x4x6, 370x4
LTE: bar+70x8x3
PSnatch: 105x2x6
Chinz: 6, 5x2
CGBP: 185x8x3
BBRow:195x8x3
Curlz: 70x10x3

[Str8shutr]

(Pre-post)

1/12 BW: 291 Week 8 SwOLEzZz & Cutz TM

P:
45x10
75x5
95x3
115x2
135x1
150x5x5 - 3, 3, 3, 3, 4 minute splits

B:
95x3
135x2
165x1
195x8x2 - 12, 1 1/2 minute splits
195x7 - 1 1/2 minute splits

LTE
Bar+70x8x3 - 7, 1 1/2, 1 1/2 minute splits

OHP: +2.5
B: repeat
LTE: +5

600mg caffeine, 2.5mg yohimbine.

On last rep of B, left foot came off floor. Need to use leg drive to get these instead of throwing feet up. Need to break that habit!

Had a 3 hr carb cheat yesterday. Cracker Barrel blueberry pancakes w/ 2 mini-bottles of syrup, bacon, eggs, and fried apples. Then at the movies, most of one medium bag of popcorn, a medium Coke Zero, and most of a 6" mini-cheesecake from Charleston Jewish Deli. Mmmm, so good.

[Str8shutr]

(Pre-Post)

1/13 BW: 295 Week 8: SwOLEzZz & Cutz TM

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
325x4x6 - 3, 4, 5, 6, 7, 8 minute splits

PSnatch:
45x2
105x2x6 - 20, 1x5 minute splits

Chinz:
6, 5, 5 - 6, 3, 3 minute splits w/bands

30mg pseudoephedrine, 500mg caffeine, 2.5mg yohimbine.

+5 on SQs. These sets felt relatively easy due to extra time taken between sets. Plus I didn't throw up! Yayyy!

+5 on PSnatch. These felt good.

[Str8shutr]

(Pre-Post)

1/15 BW: 291 Week 8: SwOLEzZz & Cutz TM

P:
45x10
75x5
95x3
115x2
135x1
160x1
190x1x1, F, 1, 1, F, 1 - 4, 1, 2, 1 1/2, 2, 2 minute splits

B:
135x3
185x2
250x5- 9 minute split

Repeat OHP
+5 on B

P PR! 2nd rep got out in front, couldn't save it. 4th rep got stuck right above head, couldn't grind it. All 4 successful reps were grinders. Need to switch to 2.5lb jumps.

No CGBP today, time would not permit, and I have developed some tendinitis in my left outer elbow. May be from LTEs. Starting Vit I protocol today.

[Str8shutr]

Tendinitis cure, per Rip: 25x2 Chinz twice per week. Add reps as possible. Yowza.

[Str8shutr]

(Pre-Post)

1/16 BW: 290 Week 8: SwOLEzZz & Cutz TM

SQ:
BWx5
45x5
135x5
185x3
225x2
275x1
315x1
370x3@9.5 - 4 1/2 minute split

DL: - no belt
135x3
225x2
315x1
390x5 - 20 minute split, 2 DOH, 3 hook

Chinz:
25x2 - 12, 1x7, 8 1/2, 1x16 minute splits w/ bands

SQ: +0, 370x4 next week
DL: +5
Chinz:25x3

SQs were rough. 1st rep felt like a 3rd rep.

Decided to skip BBRows to get chinz done. Will resume rows once tendinitis is cleared up.

[Str8shutr]

Next week's Goals:

OHP: 130x8x3, 172.5x5
DL: 395x5 - no belt
BP: 235x5x5, 285x1x5
SQ: 330x4x6, 370x4
LTE: bar+75x8x3
PSnatch: 110x2x6
Chinz: 25x3
CGBP: 185x8x3