Approved Log Training Cycle Comeback Log

[EMW14]

190.4 lbs this morning (!). WTF... Maybe I need 4500 call after all.

Brief back workout this afternoon. Went a little heavier on lat pulldowns:

180 lbs warmup: 1x10
225: 1x5
230: 4x5

Next time I'll go straight to 230 lbs, skip 225.

Barbell rows:

205: 3x5 this doesn't feel maxed out.
210: 2x5

Next time I'll start with 210. We'll see how my low back feels later/tomorrow.

DB Rows:

70 lbs: 4x5
70 lbs: 1x10. I was doing other things while working out, so there was a long break between set #4 and set #5. Thus, I was easily able to do 10 reps.

Got a good pump and lifted heavier. Good workout!

Dinner tonight will be pasta and meatballs, so I'll get my calories in tonight!

 

[SuperAbsVin]

190.4 lbs this morning (!). WTF... Maybe I need 4500 call after all.

Brief back workout this afternoon. Went a little heavier on lat pulldowns:

180 lbs warmup: 1x10
225: 1x5
230: 4x5

Next time I'll go straight to 230 lbs, skip 225.

Barbell rows:

205: 3x5 this doesn't feel maxed out.
210: 2x5

Next time I'll start with 210. We'll see how my low back feels later/tomorrow.

DB Rows:

70 lbs: 4x5
70 lbs: 1x10. I was doing other things while working out, so there was a long break between set #4 and set #5. Thus, I was easily able to do 10 reps.

Got a good pump and lifted heavier. Good workout!

Dinner tonight will be pasta and meatballs, so I'll get my calories in tonight!

230s are strong

 

[stevesmi]

190.4 lbs this morning (!). WTF... Maybe I need 4500 call after all.

Brief back workout this afternoon. Went a little heavier on lat pulldowns:

180 lbs warmup: 1x10
225: 1x5
230: 4x5

Next time I'll go straight to 230 lbs, skip 225.

Barbell rows:

205: 3x5 this doesn't feel maxed out.
210: 2x5

Next time I'll start with 210. We'll see how my low back feels later/tomorrow.

DB Rows:

70 lbs: 4x5
70 lbs: 1x10. I was doing other things while working out, so there was a long break between set #4 and set #5. Thus, I was easily able to do 10 reps.

Got a good pump and lifted heavier. Good workout!

Dinner tonight will be pasta and meatballs, so I'll get my calories in tonight!

@EMW14 definitely a carb-heavy meal right there. Make sure the sauce you use for that pasta and meatballs is very light. I use a very high-quality pasta sauce that doesn't have any irritants in it, and it's a very light product. I don't put very much.

 

[ceo]

190.4 lbs this morning (!). WTF... Maybe I need 4500 call after all.

Brief back workout this afternoon. Went a little heavier on lat pulldowns:

180 lbs warmup: 1x10
225: 1x5
230: 4x5

Next time I'll go straight to 230 lbs, skip 225.

Barbell rows:

205: 3x5 this doesn't feel maxed out.
210: 2x5

Next time I'll start with 210. We'll see how my low back feels later/tomorrow.

DB Rows:

70 lbs: 4x5
70 lbs: 1x10. I was doing other things while working out, so there was a long break between set #4 and set #5. Thus, I was easily able to do 10 reps.

Got a good pump and lifted heavier. Good workout!

Dinner tonight will be pasta and meatballs, so I'll get my calories in tonight!

@EMW14 Bros, really nice job. I like how you start at 180 lb and work up to 230. Taking care of your joints is important.

 

[ROIDDERS]

190.4 lbs this morning (!). WTF... Maybe I need 4500 call after all.

Brief back workout this afternoon. Went a little heavier on lat pulldowns:

180 lbs warmup: 1x10
225: 1x5
230: 4x5

Next time I'll go straight to 230 lbs, skip 225.

Barbell rows:

205: 3x5 this doesn't feel maxed out.
210: 2x5

Next time I'll start with 210. We'll see how my low back feels later/tomorrow.

DB Rows:

70 lbs: 4x5
70 lbs: 1x10. I was doing other things while working out, so there was a long break between set #4 and set #5. Thus, I was easily able to do 10 reps.

Got a good pump and lifted heavier. Good workout!

Dinner tonight will be pasta and meatballs, so I'll get my calories in tonight!

This is a quality update boss. I love to see your hard work. @EMW14 those dumbbell rows are definitely on point.

 

[EMW14]

Today's macros.


I know y'all like food photos... Here's Red, White and Blue oatmeal cooking in the pan this morning followed by my 6 egg, turnip greens and smoked salmon omelet:

 

[Mobster]

190.4 lbs this morning (!). WTF... Maybe I need 4500 call after all.

Brief back workout this afternoon. Went a little heavier on lat pulldowns:

180 lbs warmup: 1x10
225: 1x5
230: 4x5

Next time I'll go straight to 230 lbs, skip 225.

Barbell rows:

205: 3x5 this doesn't feel maxed out.
210: 2x5

Next time I'll start with 210. We'll see how my low back feels later/tomorrow.

DB Rows:

70 lbs: 4x5
70 lbs: 1x10. I was doing other things while working out, so there was a long break between set #4 and set #5. Thus, I was easily able to do 10 reps.

Got a good pump and lifted heavier. Good workout!

Dinner tonight will be pasta and meatballs, so I'll get my calories in tonight!

600g of Hoisen Duck here

 

[ulter]

Today's macros.
View attachment 35808

I know y'all like food photos... Here's Red, White and Blue oatmeal cooking in the pan this morning followed by my 6 egg, turnip greens and smoked salmon omelet:
View attachment 35809View attachment 35810

@EMW14 that is a beautiful looking meal right there. I like the mix that you're doing. Those veggies look really good actually.

 

[EMW14]

While logging breakfast into Cronometer this morning, I realized I failed to log yesterday's omelet, so yesterday's total macros were way off. Here is the corrected version:



5240 total cal; 325g protein and over 500g carbs! Pasta for dinner really elevates the carbs. Plus, I was up in the middle of the night and hungry, so I had a snack.

 

[SuperAbsVin]

While logging breakfast into Cronometer this morning, I realized I failed to log yesterday's omelet, so yesterday's total macros were way off. Here is the corrected version:

View attachment 35841

5240 total cal; 325g protein and over 500g carbs! Pasta for dinner really elevates the carbs. Plus, I was up in the middle of the night and hungry, so I had a snack.

much better bro lets push carbs up to 600

 

[2thick]

I like the old, iron weights. I like to hear 'em "clang" when stacking them on the bar.

Keep pumping that iron. We love to hear it!

 

[EMW14]

much better bro lets push carbs up to 600

I'll see what I can do... Not sure I can fit that much regularly! Lol!

 

[ballin2504]

190.4 lbs this morning (!). WTF... Maybe I need 4500 call after all.

Brief back workout this afternoon. Went a little heavier on lat pulldowns:

180 lbs warmup: 1x10
225: 1x5
230: 4x5

Next time I'll go straight to 230 lbs, skip 225.

Barbell rows:

205: 3x5 this doesn't feel maxed out.
210: 2x5

Next time I'll start with 210. We'll see how my low back feels later/tomorrow.

DB Rows:

70 lbs: 4x5
70 lbs: 1x10. I was doing other things while working out, so there was a long break between set #4 and set #5. Thus, I was easily able to do 10 reps.

Got a good pump and lifted heavier. Good workout!

Dinner tonight will be pasta and meatballs, so I'll get my calories in tonight!

@EMW14 that’s a damn good weight on you man. Had a damn good back training session

 

[SuperAbsVin]

I'll see what I can do... Not sure I can fit that much regularly! Lol!

try it bro

 

[Tiger Salman Khan]

While logging breakfast into Cronometer this morning, I realized I failed to log yesterday's omelet, so yesterday's total macros were way off. Here is the corrected version:

View attachment 35841

5240 total cal; 325g protein and over 500g carbs! Pasta for dinner really elevates the carbs. Plus, I was up in the middle of the night and hungry, so I had a snack.

@EMW14 great updates.....

 

[EMW14]

I had several nights in a row of terrible sleep this week, Sunday through Wednesday. Much better Thursday and last night. Hockey game Wednesday night (I expect to sleep poorly after hockey, but this week was worse than usual). My regular coaching session Thursday was canceled due to rink maintenance/repairs. This was a blessing, as I didn't get to sleep until about 4am. As such, I didn't train Thursday or Friday.

Today should be leg day; my game this week is Tuesday. I'm still feeling pretty fatigued as a result of my lousy sleep this week, so I'm not sure leg day is going to happen. I might try to squeeze in a chest workout this afternoon in between other "must happen" tasks. We'll see; "game time decision," so to speak.

I've been keeping calories and carbs up as much as I can stand. And my weight is up the past 2 days: 193.4 yesterday and 194.2 this morning. That's encouraging. And my T-shirts are fitting better. I had been swimming in them, to use my wife's description.

 

[SuperAbsVin]

I had several nights in a row of terrible sleep this week, Sunday through Wednesday. Much better Thursday and last night. Hockey game Wednesday night (I expect to sleep poorly after hockey, but this week was worse than usual). My regular coaching session Thursday was canceled due to rink maintenance/repairs. This was a blessing, as I didn't get to sleep until about 4am. As such, I didn't train Thursday or Friday.

Today should be leg day; my game this week is Tuesday. I'm still feeling pretty fatigued as a result of my lousy sleep this week, so I'm not sure leg day is going to happen. I might try to squeeze in a chest workout this afternoon in between other "must happen" tasks. We'll see; "game time decision," so to speak.

I've been keeping calories and carbs up as much as I can stand. And my weight is up the past 2 days: 193.4 yesterday and 194.2 this morning. That's encouraging. And my T-shirts are fitting better. I had been swimming in them, to use my wife's description.

why the sleep bad bro?
what sleep aids you taking?

 

[EMW14]

Why bad sleep? Been trying to figure this out for years. Multiple factors, I think. I have just recently concluded I may have "Restless Legs Syndrome." Much worse after hockey or a heavy leg workout. That fits with what I've read about it.

Sleep aids: I've been taking something lately called Beam Dream: https://shopbeam.com/products/beam-dream-capsules-2?variant=41494310649911

It may be helping me somewhat, but I'm nowhere near getting a good night's sleep. I'm utterly exhausted again today.

 

[EMW14]

Chest workout today. Forcing myself to do it because I'm so tired.

Warmup: empty bar bench press: 1x30
Lateral db raises:
10 lbs 1x10 with a couple second hold at the top
Front db raises:
10 lbs 1x10 with a couple seconds hold at the top.

Also shoulder stretching using a PVC pipe. Hold the pipe in front down by the waist with a wide grip. Arms straight, still with wide grip, raise pipe up, arms extended, overhead and continue over until pipe is behind. I'm able to get all the way around until the pipe touches my lower back. Then back to the front. 5 reps. It took a while working at this to have that range of motion.

Bench press:
135lbs: 1x10
185 lbs: 1x5
225: 1x5
265: 1x4 No spotter, rep 4 was tough. Did not risk a 5th rep.
260: 1x3. Not as strong as I thought I'd be.
255: 1x5
1x2. Definitely not as strong as I expected to be!
250: 1x3
245: 1x3. Almost didn't make it up all the way on rep 3. Apparently I tried to go too heavy today.

I'm thrown off a little bit; I'm not sure where to start with db inclines. Last time I finished with 75's, but now that I've shot my load on barbell bench I'm sure I can't do that. I'll start with 60's and see what happens:

60lb db inclines: 1x5. My left shoulder is right at its limit on rep 5. Got it moving, then it stopped. Had to muster up an extra push to get it moving again. We'll see how the next set goes after a few minutes of rest.
60lb: 1x4
55: 1x3. Left shoulder gave up during rep 4.

I think I'm done. Trained to failure on quote a few sets. The goal was 5x5 but it wasn't happening today. I got a huge pump. Maybe next time I'll go with 255 on bench and see how that goes.

Weigh in this morning was 193. Went for a 2.3 mile hike this afternoon.

 

[SuperAbsVin]

Why bad sleep? Been trying to figure this out for years. Multiple factors, I think. I have just recently concluded I may have "Restless Legs Syndrome." Much worse after hockey or a heavy leg workout. That fits with what I've read about it.

Sleep aids: I've been taking something lately called Beam Dream: https://shopbeam.com/products/beam-dream-capsules-2?variant=41494310649911

It may be helping me somewhat, but I'm nowhere near getting a good night's sleep. I'm utterly exhausted again today.

you try melatonin valerian zinc magnesium?