1. Have you installed the new JSF Mobile app? Check out all the details here.
    Dismiss Notice
  2. One account & one avatar for all of JSF. Unified login and profile. Forum alerts on the main site, and more. Check out the details here: Forum & main site unified account feature is live!
    Dismiss Notice

Focus Pocus

Discussion in 'Fitness Journals' started by dejavued, Jun 15, 2018.

  1. dejavued

    dejavued Senior Member

    Joined:
    Apr 9, 2007
    Messages:
    11,266
    Likes Received:
    83
    yeah... heart rate variability. i'll put a couple links below....

    https://elitehrv.com/what-is-heart-rate-variability

    Heart Rate Variability vs. Heart Rate

    thanks p suds!

    ---------------------------------------------------------------------

    bw: 145.0 lbs.

    sleep: 8.5 hrs.

    hrv: 49

    nutrition: 2426 cals (322c/155p/57f) 24 oz pineapple ipa, cals logged as carbs

    workout:
    bb bp: 70 x 6; 90 x 6; 110 x 3; 115 x 10, 10; 110 x 10, 10; 105 x 10
    bb row: 110 x 15, 15, 15, 15
    bb mp: 75 x 10; 85 x 6, 6; 65 x 11; 60 x 11
    db row: 80 x 8, 8; 60 x 15, 15
    rdr's/facepulls myorep style

    energy: great.

    work day physicality: 7

    motivation: high

    stress: 1
     
  2. macdiver

    macdiver Well-Known Member
    Bronze Member

    Joined:
    Mar 18, 2010
    Messages:
    4,406
    Likes Received:
    138
    Congratulations on the disc tournament.
     
    dejavued likes this.
  3. dejavued

    dejavued Senior Member

    Joined:
    Apr 9, 2007
    Messages:
    11,266
    Likes Received:
    83
    so because my gf convinced me to join her the next three days down near miami where she has to work fri/sat i am having to squish my workouts in today and tomorrow. my legs aren't recovered from monday's session yet and i'm sure my upper won't be recovered from yesterday's session tomorrow, but i just did what i had to do to get the workout's volume goal. today's workout kicked my ass.....especially in the heat......but i'm feeling good already. shoving some food down my face and then i have to pack before i head in to work tonight. i'll get up early and lift and then we are hitting the road with our first stop being funky buddha brewery!! :dreamy:

    we start inventory this week so i'm happy to use vacation and not have to deal with being in at 7am tomorrow after getting off at midnight tonight.

    anyways..... here's today's log but i'll come back after work and add in the numbers i don't know yet. this morning's hrv reading suggested i wasn't recovered and could use active recovery and not heavy lifting but i had to do what my schedule required and just did my best to keep the numbers low enough i wasn't risking injury but was still able to hit the volume since that's the main driver of hypertrophy.

    bw: 143.0 lbs.

    sleep: 8 hrs.

    hrv: 49

    nutrition: 2423cals (333c/152p/55f) ( 16oz pineapple ipa, cals logged as carbs)

    workout:
    bb bsq: 90 x 6; 110 x 6; 130 x 3; 180 x 8; 160 x 8, 8; 140 x 10, 10, 10
    belt sq: 100 x 15, 12, 10, 10
    bb rdl: 130 x 15, 12, 10, 10

    energy: good

    work day physicality: 5

    motivation: high.

    stress: 2
     
    #23 dejavued, Jun 27, 2018
    Last edited: Jun 28, 2018
    IROC-Z likes this.
  4. Seltzer

    Seltzer Elite Member

    Joined:
    Apr 29, 2005
    Messages:
    27,318
    Media:
    1
    Albums:
    1
    Likes Received:
    135
    Nice workout and enjoy your time away.
     
    dejavued likes this.
  5. dejavued

    dejavued Senior Member

    Joined:
    Apr 9, 2007
    Messages:
    11,266
    Likes Received:
    83
    well a few days in miami then on monday we took some friends and my nephew to disney. then it was 4th of july. all during pms week. lol anyways equated to me not logging calories but i still got in my workouts. i'll log those below.

    aunt flo finally showed up today. doing a short deload (4 days) that will end tomorrow. since i had like 3 consecutive days off last week i think this should suffice.

    starting tuesday it's the second hypertrophy block of this mass phase. my bodyweight was 145 this morning so weight is climbing and i've definitely put on some muscle. excited to see what these next few weeks will bring. at the end of this phase we go to louisville to visit some friends and go to a sugarland concert, so when i get back from that i'll take calories to maintenance and do a strength phase.

    workouts:

    bb bp: 70 x 6; 90 x 6; 110 x 3; 125 x 8; 120 x 8; 110 x 10, 10, 8, 8
    pgpu: bw x 4, 4, 4
    bb row: 100 x 12, 12, 12
    inc bb bp: 90 x 8, 8, 8
    rdr's/facepulls myorep style

    bb dl: 130 x 6; 190 x 4; 230 x 6; 200 x 6
    bb fsq: 90 x 12, 12, 12, 12

    bb bsq: 90 x 6; 110 x 6; 130 x 3; 170 x 10; 160 x 10; 150 x 10, 10; 140 x 10, 10
    bb dl: 190 x 10, 10, 10
    db reverse lunges: 30's x 10, 10

    bb bp: 70 x 6; 90 x 6; 110 x 3; 120 x 10; 115 x 10; 110 x 10, 10, 10, 10
    bb row: 120 x 10, 10, 10, 10, 10
    bb mp: 80 x 8, 8; 70 x 8, 8, 8
    db row: 80 x 8, 8
    rdr's/facepulls myorep style
     
  6. dejavued

    dejavued Senior Member

    Joined:
    Apr 9, 2007
    Messages:
    11,266
    Likes Received:
    83
    today's workout (deload):

    bb bsq: 90 x 6; 110 x 6; 130 x 10, 10, 10
    bb belt sq: 75 x 10, 10
    bb rdl: 120 x 8, 8, 8
     
  7. macdiver

    macdiver Well-Known Member
    Bronze Member

    Joined:
    Mar 18, 2010
    Messages:
    4,406
    Likes Received:
    138
    Good job getting your workouts in while taking time off for pleasure
     
    dejavued likes this.
  8. Seltzer

    Seltzer Elite Member

    Joined:
    Apr 29, 2005
    Messages:
    27,318
    Media:
    1
    Albums:
    1
    Likes Received:
    135
    Very nice vacation (or anytime) workouts. The places you stayed must have well equipped fitness facilities.
     
    dejavued likes this.
  9. Justitia

    Justitia Elite Member
    Lifetime Platinum Member

    Joined:
    Aug 3, 2004
    Messages:
    4,588
    Likes Received:
    30
    Amazing that you can eat so many calories... Don't think I could do that without eating very unhealthy and turning into a bloat lol..
     
    dejavued likes this.
  10. dejavued

    dejavued Senior Member

    Joined:
    Apr 9, 2007
    Messages:
    11,266
    Likes Received:
    83
    i actually just got the workouts in at home (night before and morning we left, day we got back, day after disney). the hotel had a gym but i just did 12 oz curls by the pool! :spaz:

    yah the only saving grace of these hypertrophy phases are getting to eat more calories. honestly i'm still pretty hungry and could very, very easily eat much more lol.

    here's my post from yesterday (forgot to do it when i got home last night).

    bw: 144.6 lbs.

    sleep: 8 hrs. (up from 3am-6am with cramps)

    hrv: 49

    nutrition: 2394 cals (290c/171p/61f)

    workout:
    (deload)
    bb bp: 70 x 6; 80 x 6; 90 x 10, 10, 10
    pgpu: bw x 3, 3, 3
    bb mp: 60 x 8, 8
    bb row: 100 x 10, 10
    rdr's/facepulls myorep style

    energy: good (aunt flo at her peak)

    work day physicality: 5

    motivation: high

    stress: 2

    ------------------------------------------------------------

    second hypertrophy mesocycle starts today. only have 18 days until we go on vacation again (instead of the 21 i was hoping for) so i will be getting it done in 13 sessions instead of 15. we will also be working more overtime and weekends the next couple weeks so i will have to be diligent to not put lifting on a back burner. these workouts are miserably hot and humid so it's all a matter of will and discipline. i've got this! here's to july!! :eat::bb::flex:
     
  11. Justitia

    Justitia Elite Member
    Lifetime Platinum Member

    Joined:
    Aug 3, 2004
    Messages:
    4,588
    Likes Received:
    30
    You and Shamie....
     
  12. dejavued

    dejavued Senior Member

    Joined:
    Apr 9, 2007
    Messages:
    11,266
    Likes Received:
    83
    bw: 145 lbs.

    sleep: 9 hrs.

    hrv: 53

    nutrition: 2464cals (346c/168p/50f) ( 24oz sunshine city ipa, cals logged as carbs)

    workout:
    bb bsq: 90 x 6; 110 x 6; 130 x 3; 170 x 8, 8, 8, 8; 160 x 8
    belt sq: 105 x 12, 12; 100 x 10, 10
    bb rdl: 150 x 10, 10, 10, 10

    energy: good

    work day physicality: 7

    motivation: high.

    stress: 5 (covering for a guy on vacation at work and the machine was giving me absolute hell all night)
     
  13. dejavued

    dejavued Senior Member

    Joined:
    Apr 9, 2007
    Messages:
    11,266
    Likes Received:
    83
    well i was still super hungry after logging last night so i ended up eating a big bowl of cherries and then a bowl of spaghetti covered in cheese.... so my calories were more like 2900. i'm sure my legs and booty weren't mad about it. :):eat::eat:
     
    Seltzer likes this.
  14. dejavued

    dejavued Senior Member

    Joined:
    Apr 9, 2007
    Messages:
    11,266
    Likes Received:
    83
    bw: 145.4 lbs.

    sleep: 8 hrs.

    hrv: 51

    nutrition: 2515 cals (361c/165p/51f) 24 oz ipa, cals logged as carbs

    workout:
    bb bp: 70 x 6; 90 x 6; 110 x 3; 120 x 8, 8, 8, 8; 115 x 8
    db row: 80 x 8, 8, 8, 8
    bb incline bp: 95 x 10, 10, 10, 10
    bb chest supported rows: 100 x 10, 10, 10, 10
    rdr's/facepulls myorep style

    energy: great.

    work day physicality: 5

    motivation: high

    stress: 2

    -----------------------------------------

    tomorrow is an easy dl/fsq session. hopefully aunt flo will be leaving town too. love that feeling when she goes and takes the bloat with her!
     
  15. dejavued

    dejavued Senior Member

    Joined:
    Apr 9, 2007
    Messages:
    11,266
    Likes Received:
    83
    bw: 145.6 lbs.

    sleep: 7 hrs.

    hrv: 49

    nutrition: 2649 cals (343c/155p/76f) 24 oz ipa, cals logged as carbs

    workout:
    bb dl: 140 x 6; 190 x 3; 240 x 6, 6; 210 x 8
    bb fsq: 90 x 10, 10, 10

    energy: great.

    work day physicality: 7

    motivation: high

    stress: 2
     
  16. dejavued

    dejavued Senior Member

    Joined:
    Apr 9, 2007
    Messages:
    11,266
    Likes Received:
    83
    bw: 145.2 lbs.

    sleep: 8 hrs.

    hrv: 54

    nutrition: 2520 cals (330c/152p/65f) 32 oz ipa....cals logged as carbs.

    workout:
    rest day

    energy: good.

    work day physicality: 5

    motivation: high

    stress: 2

    -------------------------------------------------------

    going to get up early and lift tomorrow morning so i have time to watch the world cup game and still get in 5 or 6 hours at work. fun fun fun.
     
  17. dejavued

    dejavued Senior Member

    Joined:
    Apr 9, 2007
    Messages:
    11,266
    Likes Received:
    83
    weight was 146.4 this morning. bloated from eating out two meals yesterday no doubt.

    slept 7 hours.

    not logging food today but it will be on point with a few beers tonight.

    workout:
    bb bsq: 90 x 6; 110 x 6; 130 x 3; 160 x 10; 150 x 10, 10, 10, 10
    bb dl: 200 x 10, 10; 170 x 12, 12

    now off to work some OT. :kickrock:
     
  18. dejavued

    dejavued Senior Member

    Joined:
    Apr 9, 2007
    Messages:
    11,266
    Likes Received:
    83
    only ended up having 2 beers and crashed early so i could knock out another OT shift at 5am this morning. was planning to come home and lift, watch world cup, and then go see a buddy's band at a local beach bar today......but after completing the first two the gig got cancelled lol. instead i took a nice afternoon nap. anyways here is the workout from this morning....

    bb bp: 70 x 6; 90 x 6; 110 x 3; 115 x 10, 10; 110 x 10, 10, 10
    bb row: 110 x 15, 15, 15
    bb mp: 70 x 10, 10, 10, 10
    db row: 60 x 15, 15
    rdr's/facepulls myorep style
     
  19. dejavued

    dejavued Senior Member

    Joined:
    Apr 9, 2007
    Messages:
    11,266
    Likes Received:
    83
    so i haven't really discussed the psychological warfare of this mass phase! LMAO! honestly its really not that bad but i definitely miss feeling lean. and it's bizarre not to have the option to just drop calories for a few days to lean out. but i am committed to this process!! i'm definitely gaining some fat .....and it's in the usual places. all in my boobs, belly and love handles. other areas like my collarbone/shoulder areas are actually leaner. i have definitely gained some muscle as well. more than if i had just kept calories in a zone which i wouldn't have put on any fat no doubt. i knew i would gain some fat (think studies show women are more likely to gain 2:3 or 3:4 lbs of fat:muscle as opposed to men who are able to gain in the 1:3 or 1:4 area) and i knew it wouldn't be easy mentally. some days these last two weeks i don't wanna go somewhere i have to wear a bikini. luckily i'm logical enough to pull myself out of the critical mindset and try my best to embrace and love my body instead. i also have no doubt that i will be much happier with the results after my september cut than i would have been if i had just continued the cycle of low calories and hard workouts and then falling off the wagon for a couple weeks, etc etc.

    despite struggling a little with feeling somewhat fat i am also growing some booty and that alone can turn any negativity i'm feeling towards this period of gaining into sheer joy! losing the fat will be cake compared to the volume/dilligence that making my ass/legs grow takes.

    so two more weeks of this hypertrophy block and i can finally shift to 4 weeks of strength focused (lower volume/higher intensity) training. this will be very nice since right now the garage is so hot i'm dripping sweat by the second high rep set (and i usually don't even sweat when i'm lifting and the temp is under 80).

    i predict the strength phase will also be a bit of a challenge mentally though because i will be trying to keep calories at maintenance and not trying to lose fat. the idea of this phase is to get the body used to the new muscle and strengthen it and kind of make this amount of muscle the new set point so i don't drop it when i drop calories. maintenance might be a bit higher now that i weigh more.....so i'll just have to start around 2200-2300 and see where i go from there. it will be super hard for me not to be able to cut at this point though...... i have no doubt. but once again... i am committed to this process!

    ok well just wanted to check in with where i was mentally. today's a rest day so i'm going to head to the grocery store and prep dinners for this week's work shifts. 8 more hypertrophy workouts and it's short vacay time!! :dance:
     
    Seltzer likes this.
  20. dejavued

    dejavued Senior Member

    Joined:
    Apr 9, 2007
    Messages:
    11,266
    Likes Received:
    83
    bw: 146.8 lbs.

    sleep: 10 hrs.

    hrv: 54

    nutrition: 2507 cals (335c/156p/66f) 24 oz ipa....cals logged as carbs.

    workout:
    rest day

    energy: great.

    work day physicality: 7 (10 hr shift)

    motivation: high

    stress: 1
     

Share This Page