I have been out of the gym a couple weeks now. was sick last week and took this week (mostly) off to recover and rest.
This is my first day back in the gym, so my lifts were a tad weak. I watched my weight drop while I was sick and my performance go down, and I worried I lost more muscle than fat. had a hard time keeping my protein intake high too.
I went from 298.2 to 294.4 two days later, then weighing at home on the analog scale, I was 290 a couple days later. today post workout I was 300.8.
breakfast was heavy: a super sonic bacon cheeseburger, large caramel iced coffee, and a two-scoop protein shake on the way to the gym, for just over 1500 calories and 90 grams of protein pre-work out.
here are my lifts.
Squat:
5 reps at 155 pounds 5 reps at 205 pounds 5 reps at 245 pounds 3 reps at 265 pounds 5 reps at 265 pounds 5 reps at 265 pounds
Bench Press 7 reps at 185 pounds 3 reps at 225 pounds 5 reps at 225 pounds 3 reps at 235 pounds 3 reps at 235 pounds 3 reps at 235 pounds
Military press 7 reps at 135 pounds 7 reps at 135 pounds 7 reps at 135 pounds
I didn't feel strong enough to approach my heaviest lifts, so I rolled with more sets and reps at slightly lower weights than usual. Overall though, I'm feeling good about today's workout.
the gym is closed Monday for the holiday, but I plan on 3-4 hours Tuesday morning. gonna hit it hard!
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136.4 kg
Lost so far: 25.0 kg.
Still to go: 23.0 kg.
Diet followed: Reasonably Well.
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3357 kcal
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Fat: 132.45g | Prot: 245.18g | Carbs: 261.97g.
Breakfast: Optimum Nutrition Gold Standard 100% Whey - Double Rich Chocolate, Six Star Pro Nutrition Creatine X3, Sonic Bacon Cheeseburger, Sonic Iced Latte Caramel (20 oz). Lunch: McDonald's Cheeseburger, Six Star Pro Nutrition Creatine X3, Optimum Nutrition Gold Standard 100% Whey - Double Rich Chocolate. Dinner: Whole Milk, Baked or Fried Coated Chicken Thigh Skinless (Coating Eaten), Kroger Fried Chicken Leg. Snacks/Other: Whole Milk, Slim-Fast Advanced Nutrition Mocha Cappuccino. more...
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Gaining 2.3 kg a Week
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Comments
glad you are feeling better
27 May 19 by member: liv001
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Thanks Liv, me too😁
My wife is actually working part time at the YMCA now, starting tomorrow. She'll be watching the kids from 8 to 12, so we're all just gonna ride up there together and I'll have 4 hours to hit 270 on the bench press, 325 on squat, and 405 on deadlift. Plenty of warm up time and rest between attempts at lifting heavier than I ever have before!
I'm hoping to nail those lifts fairly early on, then knock out some real volume at a little bit lower weights.
27 May 19 by member: Vocatus
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Progressive overload - nice
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