Augeleven’s log

[augeleven]

ambw - 2230.0 biiiig binge, but im tracking calories today

531 Fat loss/Prep 1.1.3

---warm-up
3 sets of jump rope - 52,37,2
5 med ball throws per hand
Agile 8
**20 minutes**

---Strength
BTN Press
(45,55,65)x5
(75,90,100)x5 maybe too heavy?
75x5x5
superset with
Face Pull
Gx25,20
RFESS
25s x12x2
Pull-up
bw x3,4,5
KB row
52x15x2
Swing
52x15,8 gassed
**42 minutes**


***I'll do extras later***

---extras
hangs, wraps and a nonfixed bar

DB curl

[augeleven]

ambw - 225.8
yesterdays calories - 2444c/152p

531 Fat loss/prep cardio

treadmiles, 5:1
2 miles in 25:58

weighted incline treadmill walk
5 minutes - .2 miles at max incline (maybe 8%)

left over from yesterday

dead hangs
60,40, 40 seconds

db curls
20s x20,17

[augeleven]

ambw - 225.0
yesterdays calories 2723c/172p

531 Fat loss/Prep 1.1.4

---warm-up
2 sets of jump rope -
10 max vert jumps
Agile 8-1
skipped groiners - gassed
**20 minutes**

---Strength
Deadlift
(135,185,225)x5
(265,305,340)x5
265x5x4,x
superset with
Ab wheel
x10x3
Chin-up
x6,6,6,1
alt w/
Dips
x10,10
then
Push-ups
x20,x
**stopped at 45 minutes**

hands are shot from chins and strapless deads. very gassed, might lower the DL weight
might skip the extras or just move them to the cardio permanently

[augeleven]

double post

[augeleven]

ambw - 225.4
yesterdays calories - 2646c/123p

531 Fat loss/prep cardio

treadmiles, 5:1
2.1 miles in 27:00

weighted incline treadmill walk
4 minutes - .2 miles at max incline (maybe 8%) 3mph

dead hangs
40,30, 45 seconds

db curls
20s x20,20,20
25s x5

[augeleven]

ambw - 226.4
yesterday's calories 2994c/168p

531 Fat loss/Prep 2.1.1 5s week

---warm-up
2 sets of jump rope - 83,50
skipped throws
Agile 8ish, messing around to find a whole body mobility routine
**20ish minutes**

---Strength
Bench
(45,95,115)x5
(135,155,175)x5 last set paused @5-6
135x5 paused waaay too light
135x5x4
close grip paused, basically a speed day
superset with
Face Pull
Gx20
Gx8, Rx15
RFESS
25s x12/8 wtf!!!
25s x7
Pull-up wide grip
bw x5,5,6 moving in the right direction
KB row
52x12x2 these bother my left elbow
SLDL
25s x10,8 a balance exercise
**33 minutes**

[augeleven]

ambw - 224.9
yesterdays calories - 1806/96

531 Fat loss/prep cardio

treadmiles, 5:1
2.1 miles in 27 minutes

weighted incline treadmill walk
4 minutes - .2 miles at max incline and 3mph

[augeleven]

ambw - 223.2
yesterdays calories 2079c/171p

531 Fat loss/Prep 1.2.2 5s week

---warm-up
skipped jump rope and jumps
working on my own mobility routine - will write up at some point
**16 minutes**

---Strength
SSB Squat
(60,110,150)x5
(165,190,215)x5
165x5x5 sets 2-4 paused
superset with
Ab wheel
x10x3
Chin-up
x6,7,7,8
alt w/
Dips
x10,13
then
Push-ups
x25,22
**36 minutes**

[augeleven]

ambw - 223.2
yesterdays calories - 2278c/185p

531 Fat loss/prep cardio

treadmiles, 6:1
2.1 miles in 26:36

weighted incline treadmill walk
5 minutes - .25 miles at max incline and 3mph

[DanCR]

yesterdays calories - 2278c/185p

You’re getting a really impressive protein to calories ratio. Are you supplementing?

[augeleven]

yesterdays calories - 2278c/185p

You’re getting a really impressive protein to calories ratio. Are you supplementing?

TLDR whey powder and greek yogurt, and chicken breasts. Red meat gives me awful gas and is out of my price range.
I'll sub in lentils and beans for the rice, other lean meats for the chicken.
----------

when I do it right, here are my breakfast and lunch, numbers from macrofactor:

Breakfast:
250ish grams of nonfat greek yogurt
2 scoops of Myprotein whey
scoop of creatine
35ish grams of ceareal, normally cheerios
476 calories, 67g protein

Lunch
150 grams of white rice
6.5 oz pulled chicken breast (cooked in instapot with some pot liquer from pulled pork
pickled onions
about 500 calories, 38 grams of protein

Dinner I try to eat what my family eats, mostly a lean meat carb and a veggie. Sometimes homemade pizza, sometimes pasta, sometimes trash.
I normally have 6oz sauteed chicken breast
250 calories, 50 grams of protein

That gets me to 155 grams of protein in around 1200-1300 calories, which gives me room to eat other things.

Today sucked because I forgot my lunch, skipped breakfast, and working my way through a couple pork shoulders my wife picked up.
Right now I'm at 1800 calories and 98 grams of protein.

[augeleven]

ambw - 223.5
yesterday's calories2882c/209p oops

531 Fat loss/Prep 1.2.3 5s week

---warm-up
jump rope skipped
med ball throws skipped
bunch of mob work
**a lot of minutes**

---Strength
BTN Press
(45,45,55)x5
(65,75,85)x5 lowered the weight - felt light
65x5x5 paused - light weight
superset with
Face Pull
Gx25
Rx30
RFESS
25s x8x3
Pull-up
bw x7,7
Cable row, full scapular movement
70x20
80x15
SLRDL
25s x10,10
**38 minutes**

[DanCR]

TLDR whey powder and greek yogurt, and chicken breasts. Red meat gives me awful gas and is out of my price range.
I'll sub in lentils and beans for the rice, other lean meats for the chicken.

Thank you for typing out the day’s meal. I didn’t want to ask you for that, and you did it anyway. All noted.

[augeleven]

TLDR whey powder and greek yogurt, and chicken breasts. Red meat gives me awful gas and is out of my price range.
I'll sub in lentils and beans for the rice, other lean meats for the chicken.

Thank you for typing out the day’s meal. I didn’t want to ask you for that, and you did it anyway. All noted.

Nonfat Greek yogurt with whey and Shredded chicken breast with salsa is a cheat code for protein.
That being said I’ve been up 3 hours and all I’ve eaten is 2 brownies and 4 slices of homemade pizza

[augeleven]

ambw - 222.3/224.7 adding back in the weight trend
yesterdays calories - 2877c/177p - ate horrible today though

531 Fat loss/prep cardio

treadmiles, 6:1
2.1 miles in 26:40

weighted incline treadmill walk
5 minutes - .25 miles at max incline and 3mph

Tomorrow gonna start with some daily homework
5 Cossack squats per leg
20 SLRDLs per leg
30 mountain climbers
We’ll see…