Trying Texas Method for 90 Days.... Trying Texas Method for 90 Days....

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Thread: Trying Texas Method for 90 Days....

  1. #1
    Join Date
    Jul 2018
    Location
    Carmel, IN
    Posts
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    Default Trying Texas Method for 90 Days....

    • phoenix arizona seminar date
    • texas seminar date
    Previous Logs (from newest to oldest):
    Andy Baker's 14-week KISS made complicated
    Resolution 2019 - Get Stronger
    8-week surgery recovery log (no lifting)
    10-week pre-NLP plan (A.K.A. watch me do everything wrong!)
    Want to quit feeling like crap and improve diabetes...

    Current (somewhat pathetic) lifts, all 1RM in pounds:
    Deadlift: 320
    Squat: 242.5
    Chins: 232.3 (including bodyweight)
    Bench: 220
    Press: 135

    Current Body Stats:
    Age: 48
    Height: 5'9.7"
    Weight: 172.9lb
    Neck: 15.5"
    Waist: 32.25"
    Body Fat (by Navy Calculator): 13.0%
    LBM (by Navy Calculator): 150lb
    Average morning/fasting blood sugar: 106
    Total Weight Gain since starting NLP in December: -1.4lb (a loss)
    Total LBM Gain in same time period: 5lb

    Goals for these 90 days:
    1) Gain about 1/2lb per week, with at least 60% of that being lean body mass.
    2) Do not allow average fasting blood glucose to exceed 125mg/dl. If that happens, I need to adjust my diet in a manner that won't support Texas Method.
    3) Increase lifts to (all 5RM in pounds. Note that numbers above are 1RM, not 5RM, so they aren't directly comparable)
    - Deadlift 325
    - Squat 245
    - Chins 230
    - Bench 200
    - Press 135
    4) Improve squat technique. I'll be using light squat days to focus very hard on this, using paused, pin, tempo, or whatever I can to try and get my $*#cking squat in order.

    The Texas Method Variant I'm Using:
    - 4 workout cycle. I'll start with a 7-day Monday/Tuesday/Thursday/Friday, but may expand it to a 9-day cycle of Monday/Wednesday/Friday/Monday.
    - Starting with Bench focus, but will switch to press focus once my 5RM on bench hits 200. I'm anticipating that will happen quickly - within the first few weeks.
    - Day 1/Monday is Volume Bench, Volume Chins, Bicep/Tricep Accesssory Lifts, and Conditioning.
    - Day 2/Tuesday is Volume Squat and Light Deadlift
    - Day 3/Thursday is Volume Press, Light Squat, Light Chins, and Bicep/Tricep Accessory Lifts.
    - Day 4/Friday is Intensity Squat, Intensity Bench, and Intensity Deadlift
    - An extra day of conditioning is thrown in somewhere.

    If you've read this far and are interested, I log weekly here, but log workout-by-workout on Instagram as not.that.adam.levine.
    https://www.instagram.com/p/B0vaZUqA...on_share_sheet
    Last edited by Adam Levine; 08-05-2019 at 07:14 AM. Reason: Added 100lb to my squat with a typo. I wish it was that easy....

  2. #2
    Join Date
    Jul 2018
    Location
    Carmel, IN
    Posts
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    Default Nutrition Addendum

    Just ratcheted up my MyFitnessPal nutrition targets for Texas Method:
    - 2900 calories
    - At least 215 protein per day. I almost always get more. Way more.
    - No more than 160 net carbs per day, with at least 50 fiber (so, 210 carbs, more if I eat more fiber).
    - The remainder of the calories can be spent on fat or protein as I see fit. STEAK!

    I'll adjust calories trying to gain 0.25-0.75lb per week.
    I'll adjust net carbs to try to keep my average fasting blood sugar under 125. It will certainly go up this cycle - no avoiding that with the extra calories.

    Crossing my fingers that my blood sugar lets me do this - I can't do Texas Method without at least a mild weight gain.

    -->Adam
    Last edited by Adam Levine; 08-05-2019 at 01:28 PM.

  3. #3
    Join Date
    Jul 2018
    Location
    Carmel, IN
    Posts
    536

    Default Week 33 of New Year's Resolution/Week 1 of Texas Method

    Week 33 of New Year's Resolution
    Week 1 of Texas Method


    Notes:
    - Misjudged start weight on bench.
    - Saw SSC Mia Inman on Saturday, who helped me with squat and bench form issues.
    - Lost 0.3lbs this week. Adding 100 calories per day.
    - Blood sugar is going up with diet as expected, but nothing to be concerned about yet.

    Monday 8/4:
    Volume Bench: 175x5x5
    Volume Chins: 211x4, 206x4, 201x4, 198.5x4, 196x4 (missed last rep on all sets)
    Dips: 203x5x2,3(weight was swinging and had to breifly adjust - making it x2,3 instead of x5), 181x10, 181x9
    Hammer Curls: 35x5, 30x8, 25x12R,11L
    Treadmill Sprints: 8.0MPH, 15deg incline, (20s-on, 2m-off)x7, max HR 174

    Tuesday, 8/5:
    Volume Squat: 180x5x5
    Light Deadlift: 215x5x2

    Wednesday 8/6:
    Light Tempo/Pin Squat: 135x3x5
    Light Bench: 145x5x2
    Treadmill Sprints: 8.0MPH, 15deg incline, (20s-on, 2m-off)x7, max HR 163

    Thursday 8/7:
    Missed workout - pushed most of this workout into Friday.

    Friday 8/8:
    Intensity Bench: 197.5x4 (missed last rep)
    Volume Press: 107.5x5x5
    Light/Unweighted Chins: 178x9,8,8
    Barbell Curl: 65x8, 62.5x8, 60x8
    DB Tricep Extension: 25x6R5L, 20x9, 20x7R8L

    Saturday 8/9 (with SSC Mia Inman):
    Intensity Squat: 205x5, 205x1
    Intensity Deadlift: 280x3, 250x5
    Technique/Uberlight Bench: 100x5

    Body Stats:
    Age: 48
    Height: 5'9.7"
    Weight: 172.6lb (Down 0.3lb)
    Neck: 15.5" (Unchanged)
    Waist: 32" (Down 1/4")
    Body Fat (by Navy Calculator): 12.5% (Down 0.5%)
    LBM (by Navy Calculator): 151lb (Up 1lb)
    Average morning/fasting blood sugar: 111 (up 6)
    Total Weight Gain since beginning LP: -1.7lb (a loss)
    Total LBM Gain since beginning LP: 6lb
    Weight Gain This Cycle: -0.3lb
    LBM Gain This Cycle: 1lb

    Diet Stats:
    Average calories/day: 3,007
    Average protein/day: 320g
    Average carbs/day: 242g
    Average fiber/day: 66g
    Average fat/day: 90g
    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: “աԾՐƙԾՄԵ 109 ԾԲ 150 First day of #texasmethod . Jam-packed and very hard workout. This is going to be a tough 90 days. . 5x5 bench.…”
    ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “Wの尺ズのひイ 110 のキ 150 . Volume squat - working hard on depth, but balance and knees were off... . And light deadlifts. I forgot my deadlift…”
    ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “Not workout 111 yet. . I missed today's workout 😱😠🥺😫🙈. Zack was up at 4am, and I took a day off work to go car shopping. Couldn't get into…”
    ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ຟ໐rk໐นt 111 ໐f 150 . Failed my first intensity bench day 😫. I must have set the starting weight wrong - only got four... 😠😱. Failure…”
    ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ῳơཞƙơųɬ 112 ơʄ 150 . Saw my coach, SSC Mia Inman for the first time in about three months. No video, but she helped me on squat and bench…”

  4. #4
    Join Date
    Jul 2018
    Location
    Carmel, IN
    Posts
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    Default Week 34 of New Year's Resolution/Week 2 of Texas Method

    Week 34 of New Year's Resolution
    Week 2 of Texas Method


    Notes:
    - Bench went badly, performing minor reset.
    - Chins went badly, performing minor reset.
    - Started using basement gym. Standing press solution didn't work and ended up doing seated presses.
    - Weight gain slightly faster than anticipated. Cutting 100 cals/day next week.
    - Blood sugar isn't going up nearly as much as I anticipated it would with the weight gain. That's good.

    Monday 8/11:
    Volume Bench: 177.5x5,5,5,4,5 (missed last rep on 4th set)
    Volume Chins: 214.8x1, 209.8x3, 204.8x4, 202.3x4, 179x4 (missed reps on every set - was going for x5)
    Dips: 207.3x5, 187.3x10, 184.8x10
    Hammer Curls: 35x6R,5L, 30x10, 25x12R,11L
    Skipped conditioning

    Tuesday, 8/12:
    Volume Squat: 185x5x5
    Light Deadlift: 220x5x2

    Wednesday 8/13:
    Miseed workout.

    Thursday 8/14:
    Light Pin Squat: 115x3x5
    Seated Press: 70x5, 75x5, 80x5, 85x5x4
    Unweighted Chins: 177.5x8x3
    Barbell Curl: 65x9, 62.5x9, 60x9
    Lying Tricep Extensions: 55x10x2, 55x12

    Friday 8/15:
    Intensity Squat: 210x5
    Intensity Bench: 197.5x3,1 (missed reps)
    Intensity Deadlift: 285x3, 255x5

    Body Stats:
    Age: 48
    Height: 5'9.7"
    Weight: 173.4lb (Up 0.8lb)
    Neck: 15.5" (Unchanged)
    Waist: 32" (Unchanged)
    Body Fat (by Navy Calculator): 12.5% (Unchanged)
    LBM (by Navy Calculator): 152lb (Up 1lb)
    Average morning/fasting blood sugar: 110 (down 1)
    Total Weight Gain since beginning LP: -0.9lb (a loss)
    Total LBM Gain since beginning LP: 7lb
    Weight Gain This Cycle: 0.5lb
    LBM Gain This Cycle: 2lb

    Diet Stats:
    Average calories/day: 2,979
    Average protein/day: 335g
    Average carbs/day: 230g
    Average fiber/day: 70g
    Average fat/day: 86g
    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: “ᘺᓍᖇᖽᐸᓍᑘᖶ 113 ᓍᖴ 150 . Did yesterday's workout today. . Volume bench. Forgot to breathe on the third set, missed a rep on the 4th, but got…”
    ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ꅐꁏꋪꈵꁏꌈꋖ 114 ꁏꄙ 150 . Volume squat actually is starting to look decent. Hit depth, knees and back are solid. I need to visit my coach more…”
    ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ꅐꉻꋪꀘꉻꀎ꓄ 115 ꉻꄟ 150 . First workout in basement gym. Still have to organize and figure things out. Supersetting squats with work isn't…”
    ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “աԾՐƙԾՄԵ 116 ԾԲ 150 . Intensity day. . Squat went well. Depth looking good to me, and that's what I'm focusing on at the moment. . Bench…”
    Last edited by Adam Levine; 08-18-2019 at 06:37 PM.

  5. #5
    Join Date
    Jul 2018
    Location
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    Posts
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    Default Week 35 of New Year's Resolution/Week 3 of Texas Method

    Week 35 of New Year's Resolution
    Week 3 of Texas Method


    Notes:
    - Week basically went well. Skipped conditioning again.
    - Ate too many carbs, and it showed in blood sugar. Adjusting carb targets - more fat, less carb.
    - Moving from the normal 1-week cycle on Texas Method to a 9-day cycle next week to give myself more recovery time between volume and intensity sessions.

    Monday 8/19:
    Volume Bench: 170x5x5
    Volume Chins: 202.9x5x2, 197.9x5, 195.4x6, 192.9x5
    Dips: 207.9x5, 185.4x12, 182.9x10 (new 1/2/3/4/5 rep PR)
    Barbell Concentration Curls: 55x10, 50x12, 50x11
    Skipped conditioning

    Tuesday, 8/20:
    Volume Squat: 190x5x4
    Light Deadlift: Skipped

    Wednesday 8/21:
    Miseed workout.

    Thursday 8/22:
    Skipped workout.

    Friday 8/23:
    Intensity Squat: 215x5
    Intensity Bench: 190x5
    Intensity Deadlift: 290x3, 260x5

    Body Stats:
    Age: 48
    Height: 5'9.7"
    Weight: 174.1lb (Up 0.7lb)
    Neck: 15.5" (Unchanged)
    Waist: 32" (Unchanged)
    Body Fat (by Navy Calculator): 12.5% (Unchanged)
    LBM (by Navy Calculator): 152lb (Unchanged)
    Average morning/fasting blood sugar: 113 (up 3)
    Total Weight Gain since beginning LP: -0.2lb (a loss)
    Total LBM Gain since beginning LP: 7lb
    Weight Gain This Cycle: 1.2lb
    LBM Gain This Cycle: 2lb

    Diet Stats:
    Average calories/day: 2,979
    Average protein/day: 331g
    Average carbs/day: 257g
    Average fiber/day: 72g
    Average fat/day: 77g
    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: “Wの尺ズのひイ 117 のキ 150 . Volume bench. First and last set ➡️. . Chins sucked. I've lost a lot of chin weight, possibly because my chin bars…”
    ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ω⊕rκ⊕u† 118 ⊕ƒ 150 . Volume squat today. No pants. I wanted to see my hip crease clearly to judge depth. Iffy at best. Sets 3 and 4 ➡️,…”
    ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ຟ໐rk໐นt 119 ໐f 150 . Intensity day. . Squats looked good for intensity day. Maybe even serviceable. . New 5 rep PR on bench. . And…”
    Last edited by Adam Levine; 08-26-2019 at 08:02 AM.

  6. #6
    Join Date
    Jul 2018
    Location
    Carmel, IN
    Posts
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    Default

    Week 36 of New Year's Resolution
    Week 4 of Texas Method


    Notes:
    - Switched from 1-week cycle on texas method to 9-day in order to help recovery.
    - Blood sugar keeps going up. Not near abort conditions (>125 two weeks in a row), but getting closer.
    - Lost weight this week.
    - Dietary Change: Increasing calories by 200/day, reducing carbs by 40g/day.
    - Unmotivated this week - was on vacation working a lot around the house, just wasn't motivated to train.

    Monday 8/26:
    Volume Bench: 172.5x5x5
    Close Grip Bench: 122.5x10, 115x10, 115x8
    Volume Chins: 206.4x5x2, 201.4x4, 198.9x3
    Barbell Concentration Curls: 55x10, 52.5x10, 50x10

    Wednesday, 8/28:
    Volume Squat: 195x5x4
    Romanian Deadlift: 135x12x3

    Friday 8/30:
    Press: 45x5x2, 60x5, 75x3, 85x2, 100x1, 110x5x5

    Body Stats:
    Age: 48
    Height: 5'9.7"
    Weight: 173.3lb (Down 0.8lb)
    Neck: 15.5" (Unchanged)
    Waist: 32" (Unchanged)
    Body Fat (by Navy Calculator): 12.5% (Unchanged)
    LBM (by Navy Calculator): 152lb (Unchanged)
    Average morning/fasting blood sugar: 115 (up 2)
    Total Weight Gain since beginning LP: -1lb (a loss)
    Total LBM Gain since beginning LP: 7lb
    Weight Gain This Cycle: 0.4lb
    LBM Gain This Cycle: 2lb

    Diet Stats:
    Average calories/day: 2,925
    Average protein/day: 331g
    Average carbs/day: 187g
    Average fiber/day: 60g
    Average fat/day: 99g
    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: “ῳơཞƙơųɬ 120 ơʄ 150 . Volume bench. First and last set ➡️. . Installed a new chin up bar. Using it for the first time ➡️. Hat to take…”
    ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ᘺᓍᖇᖽᐸᓍᑘᖶ 121 ᓍᖴ 150 . Volume squat. First and last set ➡️. On the first few sets I was concentrating on keeping my back in extension. Did…”
    ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ꅐꁏꋪꈵꁏꌈꋖ 122 ꁏꄙ 150 . Very busy day. Missed most of my workout, but at least I got in volume presses, superset with cooking dinner and…”
    ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “#catswholift”

  7. #7
    Join Date
    Jul 2018
    Location
    Carmel, IN
    Posts
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    Default Week 37 of New Year's Resolution/Week 5 of Texas Method

    Week 37 of New Year's Resolution
    Week 5 of Texas Method


    Notes:
    - 9-day cycle is much easier to manage than 7-days.
    - Reducing carbs appears to help blood sugar. Will also add more conditioning next week.
    - Dietary Change: Increasing calories by another 200/day and attempting to get more fat and less protein. 400g/day of protein is excessive.
    - Conditioning change: Blood sugar was low the day after LISS. I'm going to do more of that and see if it's repeatable.
    - Calories significantly over target due to major Labor day cheat meal.

    Monday 9/2:
    Intensity Squat: 220x5. Missed depth - didn't count.
    Intensity Bench: 192.5x4. That's a form issue - correcting and hoping to fix next week.
    Intensity Deadlift: 295x3, 265x5

    Tuesday, 9/3:
    LISS: 30 minute walk at 10 degree incline and 3.5 MPH. Peak HR 154.

    Thursday, 9/5:
    Volume Bench: 175x5x5
    Dip: 206.2x5, 186.2x9, 185.95x7
    WG Pullup: 175.4x3x3
    Barbell Curl: 65x10, 62.5x10, 60x7

    Friday, 9/6:
    Volume Squat: 200x5x4
    Romanian Deadlift: 140x12x3

    Body Stats:
    Age: 48
    Height: 5'9.7"
    Weight: 173.5lb (Up 0.2lb)
    Neck: 15.5" (Unchanged)
    Waist: 32" (Unchanged)
    Body Fat (by Navy Calculator): 12.5% (Unchanged)
    LBM (by Navy Calculator): 152lb (Unchanged)
    Average morning/fasting blood sugar: 111 (down 4)
    Total Weight Gain since beginning LP: -0.8lb (a loss)
    Total LBM Gain since beginning LP: 7lb
    Weight Gain This Cycle: 0.6lb
    LBM Gain This Cycle: 2lb

    Diet Stats:
    Average calories/day: 3,413
    Average protein/day: 403g
    Average carbs/day: 166g
    Average fiber/day: 61g
    Average fat/day: 130g
    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: “ᎳԾᏒКԾuϮ 123 Ծꊰ 150 . Intensity day. Did a crappy job. Ack. . Didn't hit depth on squat. Didn't count. I may repeat the weight next…”
    ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ꅐꊿꌅꈵꊿꌈꋖ 124 ꊿꊯ 150 . Volume bench went well. Improved back arch and leg drive. I put a few sheets of plywood behind the bench to keep it…”
    ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “worĸoυт 125 oғ 150 . Volume squat went well. Second and last set ➡️. . Romanian deadlifts instead of light deadlifts again. Focusing on…”

  8. #8
    Join Date
    Jul 2018
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    Carmel, IN
    Posts
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    Default Week 38 of New Year's Resolution/Week 6 of Texas Method

    Week 38 of New Year's Resolution
    Week 6 of Texas Method


    Notes:
    - No weight gain. Not screwing around anymore. Adding 500 calories and 50g of carbs per day.
    - LISS two days this week. Had a HUGE effect on blood sugar. I know LISS isn't the starting strength way, but given the numbers, I'm going to do it on most non-workout days.

    Tuesday 9/10:
    Intensity Squat: 225x5
    Intensity Bench: 192.5x5 (5 rep PR)
    Intensity Deadlift: 295x3, 265x5

    Thursday, 9/12:
    Seated Press: 90x5x5
    Chins: 208.5x3, 206x4, 201x4, 198.5x4, 196x4
    Close Grip Bench Press: 122.5x12, 115x12
    Barbell Concentration Curl: 55x9, 52.5x10
    LISS: 30 minutes, 10 degree incline, 3.5MPH, Netflix

    Friday, 9/13:
    LISS: 30 minutes, 10 degree incline, 3.5MPH, Netflix

    Saturday, 9/14:
    Volume Bench: 177.5x5x5 (5x5 PR)
    Dip: 210.1x5, 187.6x10, 185.1x7, 176.8x6 (1-5rep and 6-10rep PRs)
    Unweighted Chins: 176.8x8,7,7 (New chin bar PR)
    Barbell Curl: 67.5x8, 62.5x8, 60x8, 57.5x6 (1-8rep PR)

    Body Stats:
    Age: 48
    Height: 5'9.7"
    Weight: 173.5lb (Unchanged)
    Neck: 15.5" (Unchanged)
    Waist: 32" (Unchanged)
    Body Fat (by Navy Calculator): 12.5% (Unchanged)
    LBM (by Navy Calculator): 152lb (Unchanged)
    Average morning/fasting blood sugar: 107 (down 4)
    Total Weight Gain since beginning LP: -0.8lb (a loss)
    Total LBM Gain since beginning LP: 7lb
    Weight Gain This Cycle: 0.6lb
    LBM Gain This Cycle: 2lb

    Diet Stats:
    Average calories/day: 3,365
    Average protein/day: 381g
    Average carbs/day: 152g
    Average fiber/day: 65g
    Average fat/day: 145g
    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: “ω૦Րқ૦υ੮ 126 ૦Բ 150 . Intensity day. . 5 rep PR on squat. I'm sick of concentrating on depth, so I installed the butt band. I'll have to…”
    ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ᎳᎾᏒᏦᎾuᏆ 127 Ꮎf 150 . Seated press. Easier than expected, probably because my standing press form bites. I was getting less of a boost…”
    ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “Adding some LISS cardio - twice this week on the treadmill. Nothing super intense - just medium pace incline walking, while watching…”
    ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ꅏꂦꋪꀘꂦꀎ꓄ 128 ꂦꎇ 150 . Volume bench. 5x5 PR. Yep, that's right, I'm making up new kinds of PRs. Even made a lift-indexed logbook to track…”
    ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “Need to start taking the weight gain more seriously. Bought in the big guns. I'm such a bad Jew...
    .
    #foodporn”

  9. #9
    Join Date
    Jul 2018
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    Posts
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    Default Week 39 of New Year's Resolution/Week 7 of Texas Method

    Week 39 of New Year's Resolution
    Week 7 of Texas Method


    Notes:
    - Missed most of volume press day this week.
    - Intensity day didn't work out this week - I suspect a recovery issue. First, I didn't get the weekend between squat volume and squat recovery, and then I did my squat volume day a day late. That was two days less recovery than last time.
    - Weight gain finally happening, but a little too fast. Cutting 200 cals/day.
    - I'm surprised my blood sugar didn't go up more than it did.
    - Adding 5g of Cinnamon per day. Let's see if that affects blood sugar.

    Tuesday 9/17:
    Volume Squat: 205x5x4
    Romanian Deadlift: 165x12x3

    Wednesday 9/18:
    LISS - 30 minute treadmill incline walk

    Thursday, 9/12 (partial workout):
    Seated Press: 95x5
    Chins: 213.7x2

    Friday, 9/13:
    Intensity Squat: 230x2x2
    Intensity Bench: 195x4
    Intensity Deadlift: 300x3, 270x5

    Body Stats:
    Age: 48
    Height: 5'9.7"
    Weight: 175.2lb (Up 1.7lb)
    Neck: 15.5" (Unchanged)
    Waist: 32" (Unchanged)
    Body Fat (by Navy Calculator): 12.5% (Unchanged)
    LBM (by Navy Calculator): 153lb (Up 1lb)
    Average morning/fasting blood sugar: 114 (up 7)
    Total Weight Gain since beginning LP: 0.9lb
    Total LBM Gain since beginning LP: 8lb
    Weight Gain This Cycle: 2.3lb
    LBM Gain This Cycle: 3lb

    Diet Stats:
    Average calories/day: 3,862
    Average protein/day: 390g
    Average carbs/day: 194g
    Average fiber/day: 62g
    Average fat/day: 174g
    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:
    ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ሠዐዪጕዐሁፕ 129 ዐቻ 150 . Volume squat. First and last set ➡️. Felt myself on my toes in the first set and tried to correct myself - seemed to…”
    ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “Workout interrupted. . Zack woke up after just a single set of seated presses and chins. Time to be Dad. 😱 . I'll see if I can try again…”
    ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “Intensity day went for $h|t. . Workout 130 of 150 . Failed my five on squat - made two attempts, and only got two reps each time. Last…”

  10. #10
    Join Date
    Jul 2018
    Location
    Carmel, IN
    Posts
    536

    Default

    starting strength nutrition camp
    Week 40 of New Year's Resolution
    Week 8 of Texas Method


    Notes:
    - Issues with keeping back in extension on squat. Not increasing weight next week.
    - I'm going to miss next Monday's workout due to holidays.
    - Gained WAY too much weight - cutting calories back. I suspect that my failure to gain weight earlier may have not been due to calories, but due to not enough carbs - I may have been on a boderline Keto diet without knowing it.
    - Antectodally, Cinnamon appears to be effective at reducing blood sugar. I'll keep it going a few weeks, then pull it, and see what happens.

    Monday 9/23:
    Volume Bench: 180x5x5 - 5x5PR
    Dips: 217.1x5, 194.6x10, 189.6x6, 181.3x9
    Barbell Curls: 67.5x10, 62.5x9, 60x7, 57.5x7

    Wednesday 9/25:
    Squat: 210x5x4
    Hack Squat: Comedic Fail

    Thursday 9/26:
    LISS, 30 minutes

    Friday 9/27:
    Seated Press: 95x5x5 - 5x5PR
    Chins: 213x2, 208x2, 206.1x1, 183x3
    Light Squat: 175x5x2
    Close Grip Bench Press: 125x12, 115x12, 115x11 - 1-12repPR
    Concentration Curls: 55x10, 50x11, 45x11

    Body Stats:
    Age: 48
    Height: 5'9.7"
    Weight: 178.8lb (Up 3.6lb)
    Neck: 15.75" (Up 1/4")
    Waist: 33" (Up 1")
    Body Fat (by Navy Calculator): 14.1% (Up 1.6%)
    LBM (by Navy Calculator): 154lb (Up 1lb)
    Average morning/fasting blood sugar: 115 (up 1)
    Total Weight Gain since beginning LP: 4.5lb
    Total LBM Gain since beginning LP: 9lb
    Weight Gain This Cycle: 5.9lb
    LBM Gain This Cycle: 4lb

    Diet Stats:
    Average calories/day: 3,422
    Average protein/day: 299g
    Average carbs/day: 227g
    Average fiber/day: 59g
    Average fat/day: 146g
    Supplementation and drugs:
    - 5-6g cinnamon per day (new this week)
    - 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:
    ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ꅏꄱꋪꀗꄱꌇ꓅ 131 ꄱꄘ 150 . Volume bench day went well. 5x5PR on bench. . Dips. 1-5 rep PR on the first set, 6-10 on the second. .…”
    ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “ሠዐዪጕዐሁፕ 132 ዐቻ 150 . Form on volume squat was garbage. First and last set ➡️. I'm considering not advancing the weight next cycle. . Tried…”
    ᎪᎠᎪm ᏞᎬᏉᎥᏁᎬ on Instagram: “Made it back home to my logbook. . 5x5 PR on seated press, 1-12 rep PR on close grip bench. . Regressing on chins, no progress on…”

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