curious what is your height and daily cal intake?

5'6" (weight back up to 159, which is great imo). I really don't know what my cal intake is. I'm on a keto diet right now tho. Since monday, all I've had to eat = ~3lbs of buffalo wings (tyson brand from costco), ~4lbs of pork chops, 1lb of beef, 12 chicken sausages, some slices of provolone cheese, and lots of whey/casein shakes.

Carbing up tomorrow

6/16

incline bench
bar x15 x3
95x12
135x8
165x5 paused
185x5 paused
205x5 x4
225x3 (no way I get 5)

klokov press
bar x10
65x10
85x10
95x10
85x10

cable flyes + cable rear delt flyes
3 sets

rope abs pulldown
3 sets

pallof press
2 sets

facepulls
2 sets

gonna attempt to eat 600g of carbs.. stressful

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6/18

1130am
military press
bar x5 x3
85x5
115x3
135x3
155x3
165x3

Had to cut first session short.. sooo

5pm
shoulder prehabs

incline
bar x15 x3
85x10
115x5
for speed (2 narrow, 2 reg, 2 wide, 2 wider)
135x3 (too light)
145x3 x7
paused
185x3
205x3 x2
higher rep whatever
175x10 x3

klokov press
bar x10
85x5
95x5
120x5
95x8 x3

incline flyes 1 set

dumbbell concentration curlz
3x10 x20s

band pullaparts 3 sets

more shoulder prehabs

post workout ~2.7lbs ny strip

6/19 (weighed in at 159)

some kb swangz with 16kg

paused FS
bar x5
95x5
115x3
135x3
165x2
185x2
205x2
225x2 (the struggle.. knee started feeling funny after smh)

DL
225x2
245x1
265x1
285x1
RDL
205x8
225x5
255x5

shrugs
255x5
275x5 x2
295x5
315x5
295x5
275x5

rope ab pulldown
3 sets

waaaay better than last night's

6/20

shoulder prehabs.. light presses/pullups

alternated
klokov push press
175x1 x5
neutral grip pullup
+80x1 x5

klokov push press
185x1 pr
195x1 pr
205 fail
205x1 pr
215x1 pr
220 f
185x3 (dropped too low on 3rd.. woulda been disastrous lol)

hammer curlz
2 sets

shoulder prehabs

Got 4 more steaks smh

6/21 weighed in at 157

went in for a small workout.. did this fasted

7x20 band pullaparts

3 sets incline curlz
3 sets hammer curlz

2 sets ab pulldowns

shoulder prehabs for ~20min

ny strip for breakfast

6/23 bw 155 (lowest since high school, prob)

shoulder prehabs

incline bench
bar x15 x2
95x6
135x6
185x4
205x2
225x2
245x1 (f 2nd rep)
245x2 (think I just got too low on my chest 1st set)
185x8 (all paused, got a hip cramp)
185x12
185x6 (dead)

machine rows 5 sets (idk, right lat needs to be PVC'd)

leg extensions (5x15-20)
leg curlz 2 sets

tried doing some good mornings, got dizzy

face pulls 5 sets


Last NY strip and pasta right now for my carb up. Also had about 6 donuts already. Fucks aren't being given since I weighed in at 155 on my scale this morning.

6/25

shoulder prehabs

klokov press

bar x10
75x5
95x3
125x2
145x5 (PR.. prev best 135x4)
145x2
125x3
95x5

incline (wide grip)
bar x20
85x15
95x12
115x12

monster mini band pushdowns
3 sets

hammer curlz
3 sets

ab pulldown
1 set

shoulder prehabs

Easy day.. feeling sick, so not trying to work too hard, although the two sets at 145 killed me.

6/27 weighed in at 159

shoulder prehabs

incline bench
bar x15 x2
85x15
115x5
135x3
155x3 x7 (speed, ~45s rest)
185x5 (3 sec pauses)

klokov press
bar x10
75x5
95x5 x5 (5 diff wide to narrow grip)

klokov press + ex bar curlz + seated machine row
85x10 + ~50x10 + 65x20 (3 rounds)

shoulder prehabs

6/28

took caliper readings today. from 5/27 I dropped 1.98lbs of fat, gained 0.98lbs of LBM on average through 5 diff tests. Average bodyfat percentage through the 5 tests is 12.92% (parillo method has me at 16.36%, which is LOL)

My damn lower back pinch has been 20mm for 8 weeks now. Everything else is down aside from that and my thigh pinch actually went up. Haven't been squatting because of my knee.

shoulder prehabs/ GMs with bar

rack deadlift (~3" below knees)
115x5
185x5
255x3
325x1 (lol, waaaay harder than I expected)
275x3
295x3

snatch pulls
135x2
155x2
175x2 x2

PCs (to test my wrist)
135x1 x3
175x1 x2
195x1
205x1
225 f (smh... got it way high tho)
225x2 high pull

paused FS
135x5 x2

shrug + ab pulldown
275x12 + 75x12
325x6 + 90 x8

shoulder prehabs

Re: rack DLs.. was really expecting to hit 325 for a triple and work up to a heavy triple. I guess that is a weak spot for me or I'm just weaker than I thought. I'm still sick if it matters.

Because my keto experiment worked out so well, I'm switching up my diet and doing EODs (every other day refeeds).

6/30 (my scale had me at 156 this morning)

shoulder prehabs

incline bench
bar x10 x2
95x6
135x5
175x5
205x2
225x3 x2
230x3
185x8 (all paused)
205x5 (first 4 paused)

klokov press
bar x10
95x10
95x8 x2

pendlay row
175x10 x2 (too lazy to do these with hex plates)

shrugs
315x5 x2
295x5 x2
225x15

face pulls 5 sets of 15-20

Too lazy to do any abs or arms

7/2

PC
115x1 x5
135x1 x3
155x1
175x1
185x1 x3
205x1
205x2
205x1 x2
225x1 x3 (clean "high" pull).. not so high smh

1 snatch grip DL + 1 snatch grip rdl
245x1
275x1 x3

shrugs
275x6 x2
(245x5 snatch grip rdl) + 245x10 shrug
(225x5 sn rdl) + 225x15

Was lagging through this session. I tried some light squats but time ran out on me

pullups (at the park)
4x10
inverted rows
2x10

I think my right lat is good to go. I did some on saturday but forgot to log on. Went to the north shore yesterday and hit some sand sprints in between struggling in the water.

Before hurting my wrist/forearm, I was PC'ing 225 with well over 90% success rate multiple times a week. Guess being weaker should be expected since I haven't been squatting

7/3 bw 156


incline bench
bar x20
85x10
115x5
135x4
175x3
205x1
225x1
255x2 (huge underdog for a 3rd)
225x8 (had one more, maybe)

klokov press
bar x5
85x5
115x2
135x5
135x3
115x11

incline bench (wide grip
155x10 x2
175x8 strip to 155x6 strip to 135x6

hammer curlz
25s x12 x3

shrugs
205x6
255x6
305x6
255x6
205x6

3 sets ab pulldowns