Andy Baker's 14-week KISS made complicated

[Adam Levine]

Hey man, I'm only chiming in here to say good on you for your persistence, and to get the green check mark added to the head-post that lets me know this is one of the logs I'm paying attention to.

Keep at it!

Thank you.

Next log entry...

Week 26 - Next week I will fail...

Notes:
- I'm probably going to fail next week. 4x4 at 95% of my starting 1RM on this template. Not Andy's fault - I ramped up the weight a little faster than the template specifies (from 2%/week to 2.5%/week), so I'm trying to be greedy.
- Going to ramp up diet a bit next week and see if that helps my strength and/or hurts my blood sugar.

Monday 6/17:
KISS Squat: 45x5x2, 85x5, 120x3, 160x2, 195x1 215x4x4

Tuesday, 6/18:
Weighted Chin:
- (182.0 + 22.5) = 204.5x5 - 3/4/5RM PR!
- (182.0 + 20) = 202x5
- (182.0 + 15) = 197x4 - missed rep 5

Press: 45x5, 60x5, 75x3, 95x2, 105x1, 117.5x5x4x5,4,4,4 - New 3/4/5RM PR!

Weighted Chin:
- (182.0 + 22.5) = 204.5x4 - missed last rep
- (182.0 + 17.5) = 199.5x4 - missed last rep

Unweighted Dips superset with Hammer Curl:
- (181.2 + 0) = 181.2x10,9,8
- 30x10, 25x11, 25x11R9L

Weighted Chin (several hours later):
- (179.8 + 22.5) = 202.3x5
- Longer than usual rest
- (179.8 + 20) = 199.8x5

Wednesday 6/19:
TUBOW Squat practice: 45x5x2, 90x5, 135x3x5

Treadmill Sprints:
- 15° Incline
- 7.9MPH
- 7x20sec w/ 2min rest
- peak HR 165

Thursday 6/20:
Bench: 45x10, 75x5, 105x3, 135x2, 165x1 185x4x4 (barely)
5 rounds cardio-boxing

Friday 6/21 - ran out of time...:
Deadlift: 135x5, 165x5, 210x3, 230x2, 260x1, 290x4x4
Unweighted Chins: 179.0x7

Body Stats:
Age: 48
Height: 5'9.7"
Weight: 177.2lb (Down 0.2lb)
Neck: 15.5" (Down 0.25")
Waist: 33" (Unchanged)
Body Fat (by Navy Calculator): 14.6% (Up 0.5%)
LBM (by Navy Calculator): 151lb (Down 1 lb)
Average morning/fasting blood sugar: 106 (Down 4)
Total Weight Gain: 2.9lb
Total LBM Gain: 6lb

Diet Stats:
Average calories/day: 2,032
Average protein/day: 256g
Average carbs/day: 161g
Average fiber/day: 57g
Average fat/day: 46g
Supplementation and drugs:
- 5,000 IU of Vitamin D per day
- 1 Flintsones multivitamin/day
- 10mg Atorvastatin/2 days
- 1 OTC Omeprazole/2 days
- 5g Creatine per day
- 15tsp benefiber per day
- 2g+ DHA and EPA per day, in the form of canned salmon

Instagram posts for week:
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ᗯᗝᖇᛕᗝᑌ丅 84 ᗝᖴ 150 I repeated last week's failed 4x4 deadlift workout with a few changes - some intentional, some not. I did hit all my…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ωσ૨ҡσmƭ 83 σƒ 150 New 2rep PR on bench, for 4 reps. I definitely didn't have a fifth rep in me today - barely got the 4th. Watch video…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ŴOŘҜOỮŦ 821/2 O₣ 150 Chains! The folks at @ironfitboxing have been surprising me with me stuff lately - the dip station, the giant cat toy,…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ʍoɹʞonʇ 82 oɟ 150 Several PRs today! Beat my 3rep PR on chins - for 5 reps. So, a 3,4,5 rep PR, and less than a pound away from my 1rep…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ᏇᎧᏒᏦᎧᏬᏖ 82 ᎧᎦ 150 Just 4x4 squats today. I've moved chins, dips, and curls to Tuesday so the dips don't interfere with bench. We'll see…”

[Adam Levine]

Week 27 - Losing gym, Rep PRs across the board this week.

Notes:
- Just lost my gym. Not sure where, or if I'm working out next week. Crap.
- This was the last week of 4x4 on Andy Baker's KISS program. Next week is 3x3, but if I miss this week, I'll probably repeat it.
- Failed a lot this week, but still got a lot of rep PRs.

Monday 6/24:
KISS Squat: 45x5x2, 85x5, 125x3, 160x2, 200x1 220x4,4,4,6 - 6 would have been a 5 and 6 rep PR, but form was such crap I didn't count it.

Tuesday, 6/25:
Weighted Chin:
- (180.2 + 25.5) = 205.7x5 - 1 rep PR - for 5 reps!
- (180.2 + 22.5) = 202.7x5
- (180.2 + 15) = 195.2x5

Press: 45x5, 60x5, 80x3, 95x2, 110x1, 120x3,4,3,3 - New 2 rep PR, for 4 reps!

Weighted Chin:
- (179.8 + 22.5) = 202.3x5
- (179.2 + 17.5) = 197.3x4 - missed last rep

Dips superset with Hammer Curl:
- Dip: (179.8 + 20) = 199.8x5 - First time doing weighted dips, so PR!
- Hammer: 35x4
- Dip: (179.8 + 0) = 179.8x10
- Hammer: 30x8
- Dip: (179.8 + 0) = 179.8x9
- Hammer: 25x12R11L

Weighted Chin (several hours later):
- (179.0 + 25) = 204.0x4
- (179.0 + 20) = 199.0x4

Wednesday 6/26:
Squat practice: 45x5x2, 85x5, 135x3x5

Treadmill Sprints:
- 15° Incline
- 8.0MPH
- 7x20sec w/ 2min rest
- peak HR 174

Thursday 6/27:
Bench: 45x10, 75x5, 110x3, 140x2, 170x1 190x3,3,2,2,1 - Failed for, but new 2 rep PR for 3 reps!
Skipped conditioning

Friday 6/28:
Deadlift: 135x5, 170x5, 205x3, 235x2, 270x1, 297.5x4,4,4,5 - New 4 rep PR, for 5 reps!
Unweighted Chins: 179.0x8,6
Dumbbell Tricep Extension superset with Barbell Curls:
- DBTE: 20x10
- Curl: 62.5x7
- DBTE: 20x10
- Curl: 60x7
- DBTE: 20x10
- Curl: 57.5x8

Body Stats:
Age: 48
Height: 5'9.7"
Weight: 175.4lb (Down 1.8lb)
Neck: 15.5" (Unchanged)
Waist: 33" (Unchanged)
Body Fat (by Navy Calculator): 14.6% (Unchanged)
LBM (by Navy Calculator): 150lb (Down 1 lb)
Average morning/fasting blood sugar: 101 (Down 5)
Total Weight Gain: 1.1lb
Total LBM Gain: 5lb

Diet Stats:
Average calories/day: 2,140
Average protein/day: 290g
Average carbs/day: 168g
Average fiber/day: 59g
Average fat/day: 41g
Supplementation and drugs:
- 5,000 IU of Vitamin D per day
- 1 Flintsones multivitamin/day
- 10mg Atorvastatin/2 days
- 1 OTC Omeprazole/2 days
- 5g Creatine per day
- 15tsp benefiber per day
- 2g+ DHA and EPA per day, in the form of canned salmon

Instagram posts for week:
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ฬ๏гк๏ยt 85 ๏Ŧ 150 I did the 4x4 squats, and even added two reps to the last set. That would have been a 6rep PR, but looking at the…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “worĸoυт 86 oғ 150 Lots of achievements this workout. Beat my 1rep PR on chins... For five reps. Sure, it was only a three ounce PR, but…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “🇼​🇴​🇷​🇰​🇴​🇺​🇹​ 861/2 🇴​🇫​ 150 I'm at the pool with my son and forgot to take a photo of the logbook. Just lightweight squat practice and…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “Ψ$?ȑķ$?ɥț 87 $?ƒ 150 Failed 4x4 bench today, but I did get four reps on the first set, so that's a 2/3/4 rep PR. Got 4,3,3,2,2,1. Skipped…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ώ๏яЌ๏mţ 88 ๏ƒ 150 Nailed the 4x4 deadlifts and even added an extra rep on the last set for a 4/5 rep PR. Two weeks ago, I missed 4x4 at…”

[Geoff Bischoff]

Good work man! I'm happy to see you continuing to chase the dragon.

What's this about losing a gym? They going out of business?

[Adam Levine]

Good work man! I'm happy to see you continuing to chase the dragon.

What's this about losing a gym? They going out of business?

They lost their lease, and are moving 15 minutes away. With my time constraints, adding a half hour to every workout for travel time is just untenable. My consistency would go into the crapper.

I have a solution. I bought a 3-month globogym membership (Groupon deal) that's 5 minutes away - not fond of going there since I sometimes have to wait for a rack, but it's adequate, and during that time I'll build a home rig.

-->Adam

[Adam Levine]

Week 28 - Rep PRs across the board this week.

Notes:
- New gym. Also looking into building a home rig.
- No failures of significance on 3x3 this week.
- Mulling over a new idea for improving my squat technique...
- I skipped all conditioning this week. Not good.

Monday 7/1:
KISS Squat: 45x5x2, 85x5, 125x3, 165x2, 205x1 225x3,3,4 - New 4 rep PR.

Tuesday, 7/2:
Weighted Chin:
- (178.3 + 27.5) = 205.8x5 - 1 rep PR - for 5 reps!
- (178.3 + 25) = 203.3x5
- (178.3 + 17.5) = 195.8x5

Press: 45x5, 60x5, 80x3, 95x2, 110x1, 122.5x3,2,3,3 - New 2 rep PR, for 3 reps!

Weighted Chin:
- (178.3 + 25) = 203.3x5
- (178.3 + 17.5) = 195.8x4 - missed last rep

Dips superset with Hammer Curl:
- Dip: (178.8 + 22.5) = 201.3x5 - 1-5 rep PR!
- Hammer: 35x5
- Dip: (179.8 + 0) = 179.8x10
- Hammer: 30x9
- Dip: (179.8 + 0) = 179.8x9
- Hammer: 25x13R11L

Weighted Chin (several hours later):
- Skipped.

Wednesday 7/3:
- Skipped squat practice.

Thursday 7/4:
Bench: 45x10, 75x5, 110x3, 145x2, 170x1 195x3,3,4 - New 2 rep PR - for 4 reps!
Skipped conditioning

Friday 7/5:
Deadlift: 135x5, 170x5, 205x3, 240x2, 275x1, 305x3,3,4 - New 4 rep PR
Unweighted Chins: 178.5x8x2
Lying tricep extension superset with Barbell Curls:
- LTE: 50x10
- Curl: 62.5x10
- LTE: 50x10
- Curl: 60x10
- LTE: 50x10
- Curl: 57.5x9

Body Stats:
Age: 48
Height: 5'9.7"
Weight: 174.9lb (Down 0.5lb)
Neck: 15.75" (Up 1/4")
Waist: 32.75" (Down 1/4")
Body Fat (by Navy Calculator): 13.5% (Down 1.1%)
LBM (by Navy Calculator): 151lb (Up 1 lb)
Average morning/fasting blood sugar: 103 (Up 2)
Total Weight Gain: 0.6lb
Total LBM Gain: 6lb

Diet Stats:
Average calories/day: 2,051
Average protein/day: 267g
Average carbs/day: 150g
Average fiber/day: 53g
Average fat/day: 46g
Supplementation and drugs:
- 5,000 IU of Vitamin D per day
- 1 Flintsones multivitamin/day
- 10mg Atorvastatin/2 days
- 1 OTC Omeprazole/2 days
- 5g Creatine per day
- 15tsp benefiber per day
- 2g+ DHA and EPA per day, in the form of canned salmon

Instagram posts for week:
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “woΓκoυན 89 of 150 A wrench was thrown into my plans... On Sunday, I got a call that my gym was going to close for the week, then move 15…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ŴỖŘЌỖǗŤ 90 ỖƑ 150 Failed second set on 3x3 press. Got 3,2,3,3, so I got 3x3, just not sets across. Tried to add a 4th rep on the third…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “Chilling at the pool with my son. Not working out on the 4th. I need a break - after this mornings workout, I went to @moran.academy for…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ᙎᓎᖇᖽᐸᓎᑗᖶ 91 ᓎᖴ 150 Just 3x3 bench. Skipped conditioning. Added a 4th rep to the last set, so that's a 2rep PR for 4 reps, and only 5lb…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “worĸoυт 92 oғ 150 3x3 deadlifts. Added a 4th rep to the last set for a 4 rep PR. Also my first time at a gym with bumper plates. They…”

[Adam Levine]

Talked to PCP - and I was way overflowing my blood sugar risks. My a1c test came back good - well into the "normal" range. To get into the prediabetic range, my average fasting blood sugar would have to climb to about 125. That didn't even happen on LP - it got close, but not there.

So, I'm sticking with the plan through the end of this cycle (this cycle doesn't require weight gain). But when it ends in 3-4 weeks, I'll go on a weight gain diet and pick a program that will maximize it. Possible Texas Method, maybe something else. Still figuring it out.

-->Adam

[Adam Levine]

Week 29 - Rep PRs across the board this week.

Notes:
- Talked to PCP. Blood sugar is good and I was overblowing it. I'll be gradually increasing carbs and going on a weight/strength-gain diet for the next cycle.
- Starting to build home gym. Rack, bumper plates, bench, and storage units are on order. Bar and change plates have arrived.
- Excited about finishing out KISS and doing 1RM testing right for the first time.

Monday 7/8:
KISS Squat: 45x5x2, 85x5, 125x3, 165x2, 205x1 230x3,3,4 - New 4 rep PR.

Tuesday, 7/9:
Weighted Chin:
- (178.8 + 30) = 108.8x5 - 1 rep PR - for 4 reps! Missed last rep.
- (178.8 + 27.5) = 206.3x4 - missed last rep.
- (178.8 + 20) = 198.8x4 - missed last rep.

Press: 45x5, 65x5, 80x3, 100x2, 115x1, 125x3,3,2,2 - New 2 rep PR, for 3 reps!. Missed reps.

Weighted Chin:
- (178.8 + 27.5) = 206.3x4 - missed last rep
- (178.8 + 17.5) = 196.3x5

Dips superset with Hammer Curl:
- Dip: (178.8 + 25) = 203.8x3 - 1-3 rep PR! - missed last two reps
- Hammer: 35x5
- Dip: (178.8 + 0) = 178.8x12
- Hammer: 30x8
- Dip: (178.8 + 0) = 178.8x12
- Hammer: 25x12

Weighted Chin (several hours later):
- (177.8 + 25) = 202.8x5
- (177.8 + 20) = 198.8x5

Wednesday 7/10:
- Skipped squat practice.

Thursday 7/11:
Bench: 45x10, 85x5, 115x3, 145x2, 175x1 200x3,3,4 - New 2 rep PR - for 4 reps!
Treadmill Sprints: 8MPH, 15°, (20sec on, 2M off)x7, Max HR 176

Friday 7/12:
Deadlift: 135x5, 175x5, 215x3, 250x2, 290x1, 312.5x3,3,4 - 1 rep pr - for 4 reps!
Unweighted Chins: 180.0x8,6
Dumbell tricep extension superset with Barbell Curls:
- DBTE: 20x12R,11L
- Curl: 62.5x8
- DBTE: 20x12R,10L
- Curl: 60x8
- DBTE: 10x11R,9L
- Curl: 57.5x8

Body Stats:
Age: 48
Height: 5'9.7"
Weight: 174.7lb (Down 0.2lb)
Neck: 15.75" (Unchanged)
Waist: 32.75" (Unchanged)
Body Fat (by Navy Calculator): 13.5% (Unchanged)
LBM (by Navy Calculator): 151lb (Unchanged)
Average morning/fasting blood sugar: 109 (Up 6 - heavily skewed by my Wife's birthday and cheesecake...)
Total Weight Gain: 0.4lb
Total LBM Gain: 6lb

Diet Stats:
Average calories/day: 2,366
Average protein/day: 292g
Average carbs/day: 171g
Average fiber/day: 51g
Average fat/day: 63g
Supplementation and drugs:
- 5,000 IU of Vitamin D per day
- 1 Flintsones multivitamin/day
- 10mg Atorvastatin/2 days
- 1 OTC Omeprazole/2 days
- 5g Creatine per day
- 15tsp benefiber per day
- 2g+ DHA and EPA per day, in the form of canned salmon

Instagram posts for week:
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “wσrkσut 93 σf 150 Non standard workout. Forgot my wrist wraps, and the only squat rack available was this crazy angled thing. And, 8pm…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ώόŕķόuţ 94 όғ 150 New 2rep PR on press for three reps, tying my 1 rep PR. Tried for 3x3, but only got 3,3,2,2. I think I would have had…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ꅐꆂ꒓ꀗꆂꐇ꓅ 95 ꆂꄘ 150 3x3 bench, tying my single rep PR. Tried to go for an annual goal attempt on the last set - 200x5. Only got four 😢😱.…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ᏔoЯƘoυ✞ 96 oƒ 150 3x3 deadlifts today, just 2.5lb less than my 1 rep PR. added a fourth rep on the last set, but it was a none second…”

[Adam Levine]

Week 30 - Lots of 1RM PRs this week.

Notes:
- Increasing calories and carbs. Just 25g/100cal this week, but the difference is noticable in blood sugar. Adding another 25g next week.
- Only two weeks left on Andy Baker's KISS program. Thinking of doing a texas method variant next.
- I keep missing squat practice, and my squat form isn't improving. That's not good.

Monday 7/15:
KISS Squat: 45x5x2, 95x5, 135x3, 175x2, 215x1 237.5x2x2 - New 1 and 2 rep PR.

Tuesday, 7/16:
Weighted Chin:
- (177.0 + 32.5) = 209.5x5 - 1 rep PR - for 4 reps!
- (177.0 + 27.5) = 204.5x5
- (177.0 + 22.5) = 199.5x5

Press: 45x5, 65x5, 80x3, 100x2, 115x2 130x2,3 - New 1 rep PR, for 3 reps!

Weighted Chin:
- (177.0 + 27.5) = 204.5x5
- (177.0 + 20) = 197.0x5

Dips superset with Hammer Curl:
- Dip: (177.0 + 25) = 202.0x6 - 4-6 rep PR!
- Hammer: 35x6R,5L
- Dip: (177.0 + 2.5) = 179.5x10
- Hammer: 30x9R,8L
- Dip: (177.0 + 2.5) = 179.5x10
- Hammer: 25x12R,11L

Weighted Chin (several hours later):
- (177.8 + 25) = 202.8x5
- (177.8 + 20) = 198.8x5

Wednesday 7/17:
- Skipped squat practice.

Thursday 7/11:
Bench: 45x10, 80x5, 115x3, 150x2, 185x1 205x2,3 - New 1 rep PR - for 3 reps!
Treadmill Sprints: 8MPH, 15°, (20sec on, 2M off)x7, Max HR 176

Friday 7/12:
Deadlift: 135x5x2, 175x5, 215x3, 250x2, 290x1, 320x2x2 - 1 rep pr - for 2 reps!
Unweighted Chins: 177.0x8,6,5 (reduced 2m rest)
Floor LTES superset with Barbell Curls:
- FLTE: 55x10
- Curl: 62.5x10
- FLTE: 55x12
- Curl: 60x10
- FLTE: 55x10
- Curl: 57.5x10

Body Stats:
Age: 48
Height: 5'9.7"
Weight: 172.7lb (Down 2lb)
Neck: 15.75" (Unchanged)
Waist: 32.75" (Unchanged)
Body Fat (by Navy Calculator): 13.5% (Unchanged)
LBM (by Navy Calculator): 149lb (Down 2lb)
Average morning/fasting blood sugar: 108
Total Weight Gain: -1.6lb (a loss)
Total LBM Gain: 4lb

Diet Stats:
Average calories/day: 2,168
Average protein/day: 273g
Average carbs/day: 186g
Average fiber/day: 59g
Average fat/day: 42g
Supplementation and drugs:
- 5,000 IU of Vitamin D per day
- 1 Flintsones multivitamin/day
- 10mg Atorvastatin/2 days
- 1 OTC Omeprazole/2 days
- 5g Creatine per day
- 15tsp benefiber per day
- 2g+ DHA and EPA per day, in the form of canned salmon

Instagram posts for week:
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ЩФЯҜФЦΓ 97 ФF 150 2x2 squat at 7.5lbs more than my 1 rep PR. Failed the first rep, but tried again, and even added a third rep to the…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “աօʀᏦօʊᏆ 98 օʄ 150 2x2 press, chins, dips, and hammer curls. Tried for three on the last set of presses, but didn't quite lock it out, so…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “աօɾƘօմԵ 99 օƒ 150 2x2 bench and conditioning. Added a third rep to the last set. Skipped squat practice again yesterday due to a work…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “Workout 💯 of 150 2x2 deadlifts. Tried to add a third rep to the last set, but didn't try very hard 😜. Tried floor tricep extensions.…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “Home gym build progressing. I have everything I need to deadlift now. Plates and bar have arrived, I cut and varnished the deadlift…”

[wiigelec]

YouTube

[Adam Levine]

Week 31 - Last week of 2x2, PMs and grinders aplenty.

Notes:
- Still increasing calories and carbs.
- Decided on a Texas Method variant for next cycle.
- Looking forward to 1RM testing next week.
- Missed two workouts, but did them both Wednesday.

Monday 7/22:
Missed workout - car broken.

Tuesday, 7/23:
Missed workout - car broken.

Wednesday 7/24:
Squat: 45x5x2, 95x5, 135x3, 175x2, 225x1, 242.5x2,3 - New 1 rep PR, for 3 reps!

Press: 45x5x2, 65x5, 85x3, 105x2, 120x1, 242.5x2x2 - New 1 rep PR, for 2 reps!

Weighted Chins:
- (182.8 + 35) = 217.8x4 - New 1 rep PR, for 4 reps!
- (182.8 + 30) = 212.8x5
- (182.8 + 25) = 207.8x5
- (182.8 + 30) = 212.8x5
- (182.8 + 25) = 207.8x5

Skipped squat practice.

Thursday 7/25:
Bench: 45x10, 80x5, 120x3, 155x2, 190x1 210x2x2 - New 1 rep PR - for 2 reps!
Skipped conditioning.

Friday 7/16:
Deadlift: 135x5x2, 175x5, 215x3, 255x2, 295x1, 330x2,1,0 - 1 rep pr - for 2 reps!, missed reps
Unweighted Chins: 178.0x8x2

Body Stats:
Age: 48
Height: 5'9.7"
Weight: 172.9lb (Up 0.2lb)
Neck: 15.75" (Unchanged)
Waist: 32.5" (Down 1/4")
Body Fat (by Navy Calculator): 13.0% (Down 0.5%)
LBM (by Navy Calculator): 150lb (Up 1lb)
Average morning/fasting blood sugar: 109
Total Weight Gain: -1.4lb (a loss)
Total LBM Gain: 5lb

Diet Stats:
Average calories/day: 2,465
Average protein/day: 277g
Average carbs/day: 229g
Average fiber/day: 71g
Average fat/day: 57g
Supplementation and drugs:
- 5,000 IU of Vitamin D per day
- 1 Flintsones multivitamin/day
- 10mg Atorvastatin/2 days
- 1 OTC Omeprazole/2 days
- 5g Creatine per day
- 15tsp benefiber per day
- 2g+ DHA and EPA per day, in the form of canned salmon

Instagram posts for week:
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ꅏꂦꋪꀘꂦꀎ꓄ 101 ꂦꎇ 150 The good: 3 PRs, some big, and all for reps. 8.3lb on chins, 5lb on squat, and 2.5lb on press. The bad: My car is in…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ᵂᴼᴿᴷᴼᵁᵀ 102 ᴼᶠ 150 Just 2x2 bench today, on about two hours sleep. I tried to sleep in instead of going to the gym, but failed... 2x2…”
ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ꅐꄲꋪꀘꄲ꒤꓄ 103 ꄲꊰ 150 10lb PR on deadlift for a double. Tried for 2x2, but only got a single on my second set. Next week is 1rm testing…”