Friday: Strennnnnggggth

The following workout is rated B for BRUTAL.

burpee warm up

From one exercise right to the next...

1. Squats: 140lb, 5 x 5

2. Double DB push press: 50lb DBs, 5x5 -- THIS was the ass kicker. That shit was pretty fuckin' heavy for me. Only got 4 on last 2 sets so same weight next time, chump. Try warm up next time with lighter weight... build up to it like you do with squats and bench.

3. Sumo deadlifts high pull: 80lb, 5 x 5

4. Dips 3 x F: 10, 6, 5 -- This is some disappointing pussy shit. Last time I did 11, 10, 7... I suspect the decrease is b/c late into a hard workout.

5. DB swings: 55lb, 3 x 15 (finisher)

Notes:

After that finisher, I didn't need any extras today. Did a few slow, controlled shoulder lifts (one-arm DB presses w/ 40lb and some light lateral raises I held out at peak, but only like one set of each... and did some sets sideways sit ups in between the 3 DB swing sets).

End of the week, good time to reflect. And the the thing that's standing out to me is my absolute lack of weight loss and even possible weight gain. It's clear that I am gaining some muscle mass, but I am not losing the fat pounds I want and I am doing what I think is needed to really get the furnace burning. My suspicion is that it's the extra food I am getting in breakfast and snacks. At last doctor's visit, he gave me the old, "make breakfast and lunch your big meals and don't eat dinner or carbs too late/close to bed." That's sound advice I guess if you get home from work by 5:30, go to bed at 9pm and wake up sunny and chipper at 6am. I am not a breakfast eater - usually just a banana if anything, so this is all added calories for me... not to mention the little (healthy, but still...) snacks every 2-3 hours or so. These tactics should spike the metabolism, but they are not. I am eating very healthy food for the most part, but I feel like I am force feeding myself in the morning. Try backing off breakfast and just taking a slightly lighter lunch with a light snack later on (basically lunch in 2 spread out lighter sittings). No matter what, you ain't gonna avoid dinner so extra eating will not be offset.

Weighing in at at least 186 today. Faaaaaaaaaaaaattttyyy...