Hey Adam,
Squat depth looking good. Keep at it.
Workout 13 of 150 - Friday 1/18
This workout
- Good workout - 100% to-plan, good energy, most lifts felt easy.
- Overnight oats work better when combined with coffee and a good night's sleep.
- Had to grind for the first time on Press. If I don't fix those wrists, it's going to be a problem very soon.
Chins: (182.0+3.5)=185.5x5
Squat: 165x5x3
Chins: (182.0+3.5)=185.5x5
Press: 87.5x5x3
Chins: (184.8+0.75)=185.55x5
Deadlift: 250x5x1
Adam Levine on Instagram: “Workout 13 of 150 Energy good - coffee with the overnight oats plus a good night's sleep appears to work. Having problems with my wrists…”
Hey Adam,
Squat depth looking good. Keep at it.
Workout 14 of 150 - Sunday 1/20
- Had to wait for squat rack, so I did chins first and didn't spread them out. Missed last rep, like I usually do when I don't spread them out.
- Everything oddly easy.
- Repeated last session's bench weight because I got 5,4,4 last workout.
Chins: (181.6+5.5)=187.1x5x2
Chins: (181.0+6)=187x4x1 (failed fifth rep)
Squat: 170x5x3
Bench: 152.5x5x3
Deadlift: 255x5x1
Adam Levine on Instagram: “Workout 14 of 150 Had to wait for squat rack, so I did chins first and didn't film them. Missed the last chin rep, like I always do if I…”
Body and Diet Stats for Week 4
Notes:
- New glucometer showing higher blood sugar. Not sure if it's real or the glucometer. Concerning.
- Need to gain weight more consistently and faster. A 2lb gain in four weeks in unacceptable, and if all of it is truly LBM, that means my body can probably gain more LBM if I feed it.
- Coffee and overnight oats appear to work for 5:30AM workouts. I'm dropping the Coach Santana's dextrose pre-workout method due to blood sugar. A shame, since it was really effective.
Body Stats:
Age: 47
Height: 5'9.7"
Weight: 176.7lb (Down 0.7lb)
Neck: 15.75" (Up 1/4")
Waist: 34.25" (Up 1/4")
Body Fat (by Navy Calculator): 16.6% (Steady)
LBM (by Navy Calculator): 148lb (Down 1lb)
Average morning/fasting blood sugar: N/A
Total Weight Gain on NLP: 2lb
Total LBM Gain on NLP: 2lb
Average morning/fasting blood sugar: 115
Diet Stats:
Average calories/day: 2,582
Average protien/day: 287g
Average carbs/day: 275g
Average fat/day: 47g
Protien from dairy: 484g - 3.8 GOM equivalent (24%)
Supplementation and drugs:
- 5,000 IU of Vitamin D per day
- 1 Flintsones multivitamin/day
- 10mg Atorvastatin/day
- 1 OTC Esomeprazole/2 days
- 5g Creatine per day
- 15tsp benefiber per day
- 2g+ DHA and EPA per day, in the form of canned salmon
How much of a time difference is there between when you eat the morning oats and start working out? I'm considering same thing, but not sure if there's enough time between first bite and then getting under bar.
I eat at about 5:15AM, and my first warmup is at about 5:35, so 20 minutes. Overnight oats really don't kick in until I'm done with squats.
If you aren't diabetic like me, Coach Santana's dextrose idea actually works much better. Eat a few just before your workout and keep munching between sets - about 50g total of dextrose. I used sweet tarts and/or smarties (read the ingredients panel - make sure you're getting Dextrose, not some other sugar). When I did that, I was positively sugar-buzzed for the whole workout and energy was great, but it *#$E#&ed up my blood sugar.
-->Adam
Workout 15 of 150 - Wednesday 1/23
- Used dip belt on chins for first time - pockets can't hold enough weight.
- Math error on chins caused me to be 1lb heavier than I had planned. I only missed the very last rep, and only by about an inch. Not bad.
- Concentrated hard on keeping torso tight during squats, but sacrificed depth to do it, so, these squats didn't count and all reps are failures. I think it was still worth doing - my back was much more rigid than it was previously.
- My next workout will be with my new coach, SSC Mia Inman, on Saturday.
Chins: (181.0 + 8.55) = 189.55x5x1
Partial Squats: 175x5x3
Chins: (181.0 + 8.55) = 189.55x5x1
Press: 90x5x3
Chins: (181.0 + 8.55) = 189.55x4x1 (missed last rep)
Deadlift: 260x5x1
Adam Levine on Instagram: “Workout 15 of 150 …”
Facebook (I log to Facebook every 15th workout)
Last edited by Adam Levine; 01-23-2019 at 03:07 PM.
Congratulations on hiring a coach - well worth it!
Status report on new years resolution after 10% of the workouts completed.
1) Press is one month ahead of plan.
2) Bench is 2 weeks ahead of plan.
3) Squat is 5 weeks ahead of plan.
4) Deadlift is THREE MONTHS ahead of plan!
5) Chins are at plan.
6) I still can't open the pickle jar.
7) I'm not trying to carry my wife up the stairs yet. I'll probably only get one chance at that.
8) I haven't missed a workout - a consistent 3x/week, every week.
9) I need to gain weight faster - two weeks behind plan on bodyweight, and I feel it in my next workout if I don't gain weight.
And, pretty much everyone thinks I'm insane. My family, the folks at my cardio-boxing gym, and Rip. They're probably right.