Adam's SSNLP Log

[Adam Armstrong]

Saturday March 10, 2018

No Training

Nutrition

• Total calories: 3,066
• Protein: 252g
• Carbs: 364g
• Sugar: 58.4g
• Fiber: 29.8g
• Fat: 109g
• Saturated fat: 36.6g

Sleep: 6 hours 49 minutes (3:18 deep sleep)

Sunday March 11, 2018

No Training

Nutrition

• Total calories: 2,305
• Protein: 195g
• Carbs: 212g
• Sugar: 93.5g
• Fiber: 29g
• Fat: 70.5g
• Saturated fat: 34.5g

Sleep: 7 hours 04 minutes (3:19 deep sleep)

Monday March 12, 2018

Training

• Squats: 250 lbs. (113.40 kg) X 5 X 3
• Press: 110 lbs. (49.90 kg) X 5 X 3
• Deadlifts: 270 lbs. (122.47 kg) X 5 X 1

Notes: Good news. I finally hit a PR on squats. When I was 18 I did 250 lbs. for 4 reps and beat that today (I suffered a back injury right after the old PR and never went back to squatting until recently). The squats got heavy and grindy fast. There were a few moments after the fourth rep on the second and third set where I wasn’t sure if a fifth rep would happen. Overall I’m happy to hit the PR and happy with where my squat is. Press did well too. I hit 110 for five on all three sets this time. Form sure makes a difference. With deadlifts, I rounded my back some on the first and last rep. I think that first rep messed with my head. I’ll add 5 lbs. and see where I am on Friday.

Side note: As I said, I’m happy with where I am. I’m going to add in a light day on Wednesday for squats and see how long I can keep the LP going. I noticed on Friday that the lifts are overall harder. I’m also cutting back on my calories to 2,200 or so. My waist is about 42” and I need to get that down. With that, it my cause my LP to come to an end but I am very happy with the progress I made and that I am stronger than my 18-year-old self.

Video: Just over 4 minutes with everything time stamped.


Nutrition

• Total calories: 2,226
• Protein: 225g
• Carbs: 252g
• Sugar: 60.1g
• Fiber: 51.8g
• Fat: 38.8g
• Saturated fat: 16g

Sleep: 7 hours 44 minutes (4:39 deep sleep)

[Adam Armstrong]

Tuesday March 13, 2018

No Training

Nutrition

• Total calories: 2,145
• Protein: 241g
• Carbs: 201g
• Sugar: 50.6g
• Fiber: 50.8g
• Fat: 46.4g
• Saturated fat: 17.6g

Sleep: 7 hours 28 minutes (4:47 deep sleep)

Wednesday March 14, 2018

Training

• Squats: 185 lbs. (83.91 kg) X 5 X 3
• Bench Press: 210 lbs. (95.25 kg) X 5 X 3
• Power Cleans: 115 lbs. (52.16 kg) X 3 X 5
• Chins: BW X 5 X 3

Notes: Added a light squat day in to break up the fatigue a bit. It was weird and felt really light when it felt heavier the first few times through. I used about 75% of my Monday weight. Bench press is getting close to the end and I’m having a little pain in the right pec under the armpit. Could just be soreness not working out because of the intensity going up so much. The power cleans started off bad and got better as I went along. Again, as I jumped more the lift got better. Not sure why I can never start off doing it right.

Video: Just less than four minutes with everything time stamped. Didn't film bench or chins.


Nutrition

• Total calories: 2,226
• Protein: 225g
• Carbs: 252g
• Sugar: 60.1g
• Fiber: 51.8g
• Fat: 38.8g
• Saturated fat: 16g

Sleep: 7 hours 35 minutes (4:05 deep sleep)