Focus Pocus

bw: 147 lbs.

sleep: 7 hrs.

hrv: 54

nutrition: 2476cals (347c/166p/55f) ( 16oz sunshine city ipa, cals logged as carbs)

workout:
bb bsq: 90 x 6; 110 x 6; 130 x 3; 160 x 3: 180 x 8; 170 x 8, 8; 160 x 8, 8, 8
belt sq: 100 x 10: 110 x 10, 10, 10, 10
bb rdl: 140 x 12, 12

energy: good

work day physicality: 5 (10 hr shift)

motivation: high.

stress: 3

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my lower back was definitely not recovered for today's workout. this was from trying to get in the extra dl volume this last week since i will get less the next two weeks and because work has been more physical over the weekend since i was doing some heavy lifting and pulling in the foil room. i narrowed my squat stance to try to help protect the back a bit more. got the workout in so all is good.

i had an oj with protein powder immediately after this workout but then had to shower, run to store, finish laundry etc and by the time i sat down to eat i was having super bad tunnel vision and feeling super shaky. i'm guessing my blood sugar dropped. pounded a bunch of different carbs and by the time i got to work i was somewhat better but then had a lingering headache for a couple hours. i'm sure the fact i was losing sweat faster than i could drink water during my workout didn't help either. anyways guess i need to be sure to eat more carbs before my workout (this morning was only like 30g of carbs from melon and pineapple) since i'm definitely not interested in feeling like that again. ugh.

 

i like a cake batter flavor with OJ. it's much like orange julius (a chain we grew up drinking in cali in the mall lol). right now i am using a whey from muscle gauge nutrition. mixes well and i usually have some in my coffee since i'm not much of a morning eater.

 

precisely! lol

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bw: 147.2 lbs.

sleep: 7.5 hrs.

hrv: 53

nutrition: 2565 cals (339c/174p/61f) 12 oz ipa, cals logged as carbs

workout:
bb bp: 70 x 6; 90 x 6; 110 x 3; 125 x 8; 120 x 8, 8, 8; 115 x 8, 8
db row: 80 x 10, 10; 60 x 15, 15
bb incline bp: 90 x 12, 12, 12
bb chest supported rows: 90 x 12, 12, 12
rdr's/facepulls myorep style

energy: great.

work day physicality: 8 (10 hr day, 24 inch packs)

motivation: high

stress: 2

 

bw: 146.4 lbs.

sleep: 7.5 hrs.

hrv: 51

nutrition: 2440 cals (299c/168p/62f) 24 oz ipa, cals logged as carbs

workout:
rest day

energy: good.

work day physicality: 6 (10 hr day)

motivation: high

stress: 2

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those closer stance squats have me hobbling with quad doms the last two days. crazy!

 

bw: 145.6 lbs.

sleep: 7.5 hrs.

hrv: 56

nutrition: 2404 cals (342c/152p/50f) 16 oz ipa, cals logged as carbs

workout:
bb bsq: 90 x 6; 110 x 6; 130 x 3; 170 x 10; 160 x 10, 10; 150 x 10, 10, 10
db rev lunges: 30's x 10, 10, 10

energy: good.

work day physicality: 5

motivation: high

stress: 3

 

oops guess i never logged saturday's workout. had to get up early and lift and then go to work. i'm working 19 straight days....and they are really starting to all blend together. 5 more to go and then it's a three day weekend in ky/oh to visit friends and hit a sugarland concert.

my lower back is still not 100% recovered so i'm going to take today as a rest day. it's overreach week so the volume is very, very high this week. i will squat tues, bench wed and do both on fri. and that finally ends this hypertrophy phase. i'm definitely chomping at the bit to start cutting. having to keep calories at maintenance for a month (or at least 3 weeks) is going to be a challenge. the fact i get to finally lift some heavy weight and cut way back on the volume should make it sufferable lol.

i think i'm not getting enough calories around my workouts. this last week i ended up with bad headaches a couple hours after three of my workouts. it's a challenge because i'm not really hungry when i first wake up but since i worked OT til 2am i had to get rushing to eat and get my lifting sessions in before i had to be back at work. the high volume, combined with the extreme heat has been taking it out of me. i'll try to get even more food in my belly before and after lifting this week......but regardless i can suffer through for one more week. i know i committed to prioritizing my nutrition, training and recovery OVER working overtime for this phase but I know better than to pass up the extra work since it is fairly rare for it to be so available. i just need to make sure i'm 100% committed to doing what it takes to grow muscle first, and letting the work fall in behind it.

i'm extremely happy with how the last two months have gone. my compliance has been great and i've really pushed myself in the gym. i've definitely put on muscle....and that was the whole point.

ok so anyways here is saturday's workout:

bb bp: 70 x 6; 90 x 6; 110 x 3; 120 x 10; 115 x 10, 10; 110 x 10, 10, 10
pgpu: bw x 5, 5, 4, 4
bb mp: 60 x 12, 12, 12
wg inv row: bw x 12, 12, 12, 12
facepulls myorep style

 

bw: 146 lbs.

sleep: 9.5 hrs.

hrv: 49

nutrition: 2486 cals (298c/145p/81f)

workout:
rest day

energy: good.

work day physicality: 6

motivation: high

stress: 2

 

so i woke up feeling amazing this morning. glad i took the rest day yesterday. back felt fine. that is until i put some weight on the bar. damn lower back is still not 100% and deep in the hole i just can't trust it enough to knock out the degree of workout i had planned for today. this immediately slammed me with negative feeling and disappointment. luckily i was able to step back and realize i have ONE GOAL for today's workout....and that is leg/ass hypertrophy. and of course there are tons of ways to achieve this goal without doing my planned barbell back squat session. so i pulled my head out of my ass and did a bunch of stuff that didn't bother my back at all. my quads and ass are numb after this workout so i'm sure my body will find a way to put the calories i'm going to give it the next 48 hours to good use.

now to portion out the crock pot thai curry chicken n veggies i've had cooking all morning and get in the shower and head to work. i hit the grocery store after work last night so i've got my food all ready for the rest of the week and can focus on working overtime every night and getting enough sleep and my last two hypertrophy workouts in. also need to pack on thursday..... but besides that just going to be a very head down and knock it out kind of work week.

i'll come back and fill in the calories/work stuff tonight.

bw: 146.6 lbs.

sleep: 8 hrs.

hrv: 52

nutrition: 2536cals (320c/175p/65f)

workout:
bb bsq: 90 x 6; 110 x 6; 130 x 3; 160 x 3; scratch that plan
belt squat: 100 x 12; 120 x 12, 12, 12; 110 x 15, 15, 15
db rev lunges: 30's x 10, 10, 10, 10, 10
bb step ups: 110 x 20, 130 x 24, 24

energy: good.

work day physicality: 7 (10 hr shift)

motivation: high

stress: 2

 

thanks guys!

actually 1-10 with one low and ten high. my life is very low stress at the moment!

a 2 would be i got irritated by 3-4 small things all day lol

the low, low stress my current situation is providing is the largest reason i decided to do this mass phase right now. i know i need to eventually focus on finding something career wise that is more challenging/fulfilling.

the theme for 2018 has been to get my gf and i focused on saving money, hit some body comp goals, get loads of toddler snuggles, spend countless hours in the pool, read a book a week, try lots of yummy local craft beers and take some fun trips. rough, rough life!

 

bw: 144.6 lbs.

sleep: 7.5 hrs.

hrv: 51

nutrition: 2639 cals (340c/179p/68f)

workout:
bb bp: 70 x 6; 90 x 6; 110 x 3;130 x 8; 125 x 8; 120 x 8, 8; 115 x 10, 10
db row: 80 x 10; drop set 60/50 x 15/10, 15/10
bb incline bp: 95 x 10, 10, 10
inverted rows: bw x 10, 10, 10, 10
rdr's/facepulls myorep style

energy: good.

work day physicality: 8 (10 hr day)

motivation: high

stress: 2

totally beat by the end of this work day. whew! gotta eat my last bed time snack and hit the bed. ready for this long streak to be over!

 

bw: 144.8 lbs.

sleep: 7.5 hrs.

hrv: 51

nutrition: 2383 cals (275c/170p/72f)

workout:
rest day

energy: good.

work day physicality: 6 (ten hr shift)

motivation: high

stress: 2

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not sure what caused my weight to drop suddenly this week. calories are definitely in a surplus. feeling somewhat leaner last couple days too. who knows? most likely just a water drop so i'm not concerned. odd though since my food choices are fairly similar everyday and this is the place in my cycle i'm usually not up and down from menstrual stuff.

rest day today. have to pack for our trip and tie up loose ends around the house. last workout of the hypertrophy summer tomorrow!!!! last day of the 19 day work streak too. finally!!!