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Did the chins for tomorrow's workout while coaching my son today.
Missed the last rep of the second set because I didn't rest enough between sets. I'm still going to add weight next workout.
Chins: (181.2 + 12.5) = 193.7x5,4,5
Last edited by Adam Levine; 02-03-2019 at 03:58 PM.
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Body and Diet Stats for Week 6/1
Body and Diet Stats for Week 6, or is it week 1?
Notes:
- SSOC Club has downed my lifts so much, I don't think I can call this week 6 anymore. It's week 1.
- Still need to gain weight faster and more consistently. Added 64 carbs over the span of the week. That should *$#& do it.
- How the ... did I lose over a pound this week?
- Gaining 3lb LBM on 1.4lb weight should be impossible, so I'm assuming it is and my numbers are wrong. Even if right, it isn't good.
Body Stats:
Age: 48
Height: 5'9.7"
Weight: 175.9lb (Down 1.1lb.. HOW?)
Neck: 15.75" (Unchanged)
Waist: 33.75" (Down 0.5")
Body Fat (by Navy Calculator): 15.6% (Down 1%)
LBM (by Navy Calculator): 148lb (Unchanged)
Average morning/fasting blood sugar: 111
Total Weight Gain on NLP: 1.4lb
Total LBM Gain on NLP: 3lb
Diet Stats:
Average calories/day: 2,914
Average protien/day: 303g
Average carbs/day: 326g
Average fat/day: 51g
Protien from dairy: 397g - 3 GOM equivalent (19%)
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
Last edited by Adam Levine; 02-04-2019 at 08:53 AM.
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Workout 20 of 150 - Monday 2/4
Workout 20 of 150 - Monday 2/4
Boring workout. Easy with SSOC Club deload, and I did the chins Sunday...
Sunday:
Chins: (181.2 + 12.5) = 193.7x5,4,5
Monday:
Squat: 150x5x3
Bench: 135x5x3
Deadlift: 230x5x1
Adam Levine on Instagram: “Workout 20 of 150 Very easy workout. @startingstrengthonlinecoaching has me on a progression that will probably have my lifts back up to…”
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Workout 21 of 150 - Wednesday 2/6
Another easy workout, working back up to old workset weights. I was a little rushed for time, so I rushed some of the sets, cut some rest, and skipped a warmup set.
Chins: (182.6 + 12.5) = 195.1x5x1
Squat: 155x5x3
Chins: (182.6 + 12.5) = 195.1x5x1
Press: 80x5x3
Chins: (182.6 + 12.5) = 195.1x5x1
Deadlift: 235x5x1
Adam Levine on Instagram: “Workout 21 of 150 Another easy one, basically to plan. I was a little crunched for time so I rushed a few sets, cut some rest, and…”
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Workout 22 of 150 - Friday 2/8
Workout 22 of 150 - Friday 2/8
I've been doing deficit deadlifts for months without knowing it! Turns out, the 45s at my gym are 15 5/8" diameter - 2" undersize. Good catch on the part of my SSOC intern - no clue how he saw that. I'm going to see if I can jack up the bar a bit for Workout 23. I don't think it really made a huge difference - I've never had trouble getting my deadlifts off the floor - if I'm going to fail, it will be higher up.
Missed the last rep on chins. I'm thinking I may be advanced novice on chins and unable to add weight unless I have 3 days rest instead of 2.
Neutral grip pullups: (183.2+13.25)=196.45x5x1
Squat: 160x5x3
Neutral grip pullups: (183.2+13.25)=196.45x5x1
Bench: 140x5x3
Neutral grip pullups: (183.2+13.25)=196.45x4x1
Deficit Deadlifts: 240x5x1
Adam Levine on Instagram: “Workout 22 of 150 My @startingstrengthonlinecoaching intern made an amazing observation considering he's 1000 miles away. The 45lb plates…”
Last edited by Adam Levine; 02-08-2019 at 08:15 AM.
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I have plates that look similar to at your gym, and I was so glad to get settled bumpers. Not sure how big a difference it really made, but it just feels better.
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Body and Diet Stats for Week 7
Body and Diet Stats for Week 7
Notes:
- Easy SSOC club-programmed week. Lifts are about as heavy as I was doing in early January.
- Good weight gain. Might have overdone it, but at least I gained.
Body Stats:
Age: 48
Height: 5'9.7"
Weight: 178.3lb (up 2.4lb)
Neck: 15.75" (Unchanged)
Waist: 34" (Up 1/4")
Body Fat (by Navy Calculator): 16.1% (Up 0.5%)
LBM (by Navy Calculator): 150lb (Up 2lb)
Average morning/fasting blood sugar: 119 (Not good...)
Total Weight Gain on NLP: 3.8lb
Total LBM Gain on NLP: 5lb
Diet Stats:
Average calories/day: 3,352
Average protein/day: 308g
Average carbs/day: 377g
Average fat/day: 76g
Protein from dairy: 361g - 2.8 GOM equivalent (17%)
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
Last edited by Adam Levine; 02-10-2019 at 10:52 AM.
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Workout 23 of 150 - Monday 2/11
Workout 23 of 150 - Monday 2/11
Jacked the bar up closer to regulation height for deadlifts. I was probably about 1/4" high - I'll get a better system.
Missed the last rep on chins again, and it wasn't even close. Have to answer the three questions for chins:
- Is it recovery? - No, sleep and diet was on-point.
- Is it interset rest? - No, about 20 minutes between chin sets.
- Is it greed? - No, 1.5lb/workout seems reasonable and not greedy
- Is it technique? - Possible, but unlikely which chins. Most form deficiencies in chins make the exercise easier (kipping, cheating the ROM)
- Is it the fact I used three belts on the last set? No, I accommodated for the weight of the belts.
So, I need to change chin programming. My plan is to cut back to 2x/week, making Monday a "Light Day" at 3x5 unweighted, and Friday an intensity day at 3x5, adding 2lb/week.
Workout sequence:
Chins: (183.6+14.5)=198.1x5x1
Squat: 45x5, 70x5, 100x3, 125x2, 150x1, 165x5x3
Chins: (186.4+11.5)=197.9x5x1
Press: 45x5, 55x5, 60x3, 70x2, 75x1, 85x4x3
Chins: (188.2+9.75)=197.95x5x1
Deadlift: 125x5, 185x3, 225x1, 245x5x1
Adam Levine on Instagram: “Workout 23 of 150 Workouts are starting to get more challenging again. Still not really hard. Added an extra belt for each set of chins.…”
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Workout 24 of 150 - Wednesday 2/13
Workout 24 of 150 - Wednesday 2/13
Oddly easy workout. Everything was easy, even though my squat is finally back up to pre-SSOC levels. No chins.
Workout sequence:
Squat: 45x5, 75x5, 95x3, 135x2, 155x1, 170x5x3
Bench: 45x5, 65x5, 95x3, 115x2, 135x1, 145x5x3
Deadlift: 135x5, 180x3, 225x1, 250x5x1
Adam Levine on Instagram: “Workout 24 of 150 Finally back up to my pre-@startingstrengthonlinecoaching weight on squat. Felt pretty easy. In fact, all the lifts…”
Last edited by Adam Levine; 02-13-2019 at 08:20 AM.
Reason: Linked to wrong workout...
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Workout 25 of 150 - Friday 2/15
Workout 25 of 150 - Friday 2/15
25 NLP workouts - 100% attendance, 3 days/week, every week.
Workout sequence:
Chins: (181.6+16.5)=198.1x5
Squat: 45x5, 75x5, 105x3, 135x2, 160x1, 175x5x3
Chins: (181.6+16.5)=198.1x5
Press: 45x5, 55x5, 65x3, 75x2, 80x1, 90x5x3
Chins: (181.6+16.5)=198.1x5
Deadlift: 165x5, 205x2, 255x5x1
Adam Levine on Instagram: “Workout 25 of 150 Squat was interesting. My coach told me to use a wider stance, but when I did, I missed depth, so I brought back my…”
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