LeadHorse Log

[LeadHorse]

Monday 9/10/18
Morning Weight: 214.3 lbs. (-0.7)
Calories: 1992 (232P, 182C, 38F)
20 mins elliptical, 10 minutes walking on track
>left knee still painful at times when walking, not sure what’s up, hoping it goes away soon, did't bother me during squats yesterday
>wonder if my higher protein intake is accelerating my weight loss, goal is still 210 lbs. for now

[LeadHorse]

Tuesday, 9/11/18
Morning Weight: 214.5 lbs. (+ 0.2)
Calories: 1999 (201P, 193C, 48F)
1. Squats 225x5@7, 240x5@7-8, 252x5@8-9, 267x5@9-10, 252x5x2 sets, 242x5 (35, 8650)
2. OHP 160x1@8, 152x3, 147x5, 142x5, 137x5x2 sets, 137x6 (30, 4253)
> squats lasted 35 mins, OHP lasted 28 mins
> put 2lb. micro plates on right side to create uneven numbers, trying to correct a muscle imbalance, my right side seems a bit smaller than my left overall, trying to force it to work harder
> no knee pain today

[LeadHorse]

Wednesday, 9/12/18
Morning Weight: 214.1 lbs. (-0.4)
Calories: 1988 (226P, 195C, 33F)
1. Deadlifts: 400x1@9-10, 350x3, 335x5, 320x5x2 sets, 305x5, 305x6 (30, 9680)
2. Bench: 225x5@7, 235x5@8, 246x5@8-9, 236x5, 226x5x2 sets (30, 6970)

[LeadHorse]

Thursday 9/13/18
Morning Weight: 215.2 lbs. (+1.1)
Calories: 1994 (225P, 202C, 32F)
10 minutes HIIT, leg curls, calf press, upper back work, 2 walking laps
>I think the weight gain was due to a couple of big scoops of fiber before bed

[LeadHorse]

Friday 9/14/18
Morning Weight: 214.5 lbs. (-0.7)
Calories: 1987 (226P, 188C, 36F)

[LeadHorse]

Saturday, 9/15/18
Morning Weight: 214.1 lbs. (-0.4)
Calories: 3838 (235P, 401C, 144F)
1. Squat: 315x1@8.5-9, -20% 252x5x6 sets (31, 7875)
2. Beltless Deadlift: 240x8@6, 250x8@7, 265x8@7.5 (24, 6040)
3. OHP: 136x5@7, 142x5@7, 150x5@9, 142x5x3 sets (30, 4270)
4. Right-Leg Split Squat: 30lbs. x 8, BW x 8
> had some pizza, ice cream, and cookies today. Woops.
> doing a couple sets of right-leg split squats at the end of my workouts to try and build up right leg to match my left, never did them before, feels pretty good, way better than one-leg leg presses for sure

[LeadHorse]

Sunday, 9/16/18
Morning Weight: 215.7 lbs. (+1.6)
Calories: 2296 (222P, 237C, 49F)
1. Deadlift: 330x5@7, 345x5@7, 365x5@7-8, 345x5, 335x5x2 sets (30, 10275)
2. Beltless Squats 185x8@6, 195x8@7, 205x8@8 (24, 4680)
3. Bench Press: 270x1@7.5, 216 x 5 x 6 sets (31, 6750)
4. Right-Leg Split Squats: sporadic throughout workout
> the first 5 rep set of deadlifts always feel heavier than the rest
>365 felt light today, going for 375 next week, rest for 4 full minutes between sets too
> working on getting the hang of split squats

[LeadHorse]

Monday, 9/17/18
Morning Weight: 214.1 lbs. (-1.6)
Calories: 1984 (224P, 189C, 36F)
10 minutes HIIT, split squats, 10 minute walk

[LeadHorse]

Tuesday, 9/18/18
Morning Weight: 214.9 lbs. (+0.8)
Calories: 2957 (195P, 3312C, 104F), had medium pizza
1. Squats 245x5@7, 260x5@8, 270x5@8.5, 255x5, 245x5, 235x5 (30, 7550)
2. Right Leg split squat x 12 reps
3. OHP 170x1@8-9, 135x5x6 sets (30, 4220)
> less tonnage today than last week due to being more accurate with RPE
> getting a bit hyped for the top sets makes it easier
> 270 squat was lighter than I thought, only last rep slowed down
> the 135 OHP volume was very light, maybe adjust next time
> couldn't help it, had a pizza today after work, can't do this regularly but I broke down tonight

[LeadHorse]

Wednesday, 9/19/18
Morning Weight: 216.9 lbs. (+2)
Calories: MFP is down so no tracking
1. Deadlifts: 375x1@7.5-8, 405x1@9.5-10, 315 x 5 x 6 sets (30, 9855)
2. Bench: 225x5@7, 240x5@8, 250x5@9, 235x5@9, 225x5@9, 215x5@8-9 (30, 6950)

[LeadHorse]

Thursday, 9/20/18
Morning Weight: 217.2 lbs. (+0.3)
Calories: 3447 (231P, 363C, 117F)
10 minutes HIIT, 10 minutes walking
>signed up for RTS Guided Programming today, looking forward to giving it a shot
> had small sausage/pepperoni pizza tonight, I need to get this impulse eating in check pronto

[LeadHorse]

Friday, 9/21/18
Morning Weight: 217.4 lbs. (+0.2)
Calories: 1809 (216P, 155C, 38F)
> 30 minute treadmill walk

[LeadHorse]

Saturday, 9/22/18
Morning Weight: 216.3 lbs. (-1.1)
Calories: 3361 (187P, 312C, 114F)

I haven't received my RTS GP workout yet so I may not workout today. I prefer to start my training week on Saturday but the GP system delivers workouts on either Saturday or Sunday. If I want to keep my preferred schedule I would probably need to stay back one week. I think I might just pay for some RTS All-Access coaching. It's $220/month but this is important enough of a hobby of mine that I can justify paying that for 3 to 6 months to see how it goes. Plus, then I get a bit more flexibility and attention from a coach. So, today may be a nothing-burger as far as training. Meeting my brother at a Red, White & Brew festival around noon-1pm anyway.

UPDATE: just received my workout for the week @ 7:06 a.m! Perfect timing!
Training (8:25am – 10:01am)
1. Squats: 250x4@6, 260x4@7, 275x4@8.5, 275x4@8.5-9, 275x4@9, 260x4@9-9.5
2. Bench 225x4@6, 240x4@9, 230x4@7.5, 235x4@8.5, 235x4@8
3. CGBP 205x6@7.5, 215x6@8, 225x6@10, 215x6@10
> received my first week of RTS GP training at 7:06 a.m.
> CGBP was new to me so there was a lot of ramping up

[LeadHorse]

Sunday, 9/23/18
Morning Weight: 215.9 lbs. (-0.4)
Calories: 2731 (246P, 262C, 77F)
Training (10:55am - 12:18pm)
1. DL 340x4@6.5, 355x4@7.5, 375x4@8, 375x4@8, 375x4@8.5, 375x4@8
2. 3 CT Bench 215x3@6, 230x3@7, 240x3@7.5, 250x3@8, 250x3@8, 250x3@9, 240x3@8.5
3. Ab Wheel 1x5, 1x10, 1x10, 1x10
> Ab Wheel is brand new to me, just trying to get the hang of it
> very happy with DL, my e1rm is a PR of 448

[LeadHorse]

Monday, 9/24/18
Morning Weight: 216.2 lbs.
Calories: 2029 (219P, 212C, 33F)
30 minutes walking on treadmill

[LeadHorse]

Tuesday, 9/25/18
Morning Weight: 214.7 lbs.
Calories: 2878 (196P, 295C, 101F)
1. Front Squat 135x6@7, 155x6@8, 180x2@9.5, 165x6@9, 160x6@8.5
2. TNG Bench 220x5@6, 230x5@7.5, 240x5@8.5, 245x5@9, 235x5@9
3. DB Split Squat (each leg) 20x10@9, 20x10@8, 30x10@9, 30x10@8.5
> weight for split squats is total of both dumbbells being held
> brand new to front squats, easing in
> had a small pizza

[LeadHorse]

Wednesday, 9/26/18
Morning Weight: 215.5 lbs. (+0.8)
Calories: 2108 (182P, 231C, 51F)
1. Pendlay Rows 135x10@6, 145x10@8, 150x10@9, 140x10@9.5
2. Pulldowns 145x10@7, 160x10@8 175x10@10, 145x10@8
3. Landmine Bus Drivers 25x10@7, 25x10@7, 30x10@8, 35x10@8

[LeadHorse]

Thursday, 9/27/18
Morning Weight: 215.3 lbs. (-0.2)
Calories: 2109 (236P, 206C, 30F)
GPP: 15 minutes cardio, elliptical

[LeadHorse]

Friday, 9/28/18
Morning Weight: 214.8 lbs. (-0.5)
Calories: 1802 (199P, 177C, 26F)
GPP: 8 minutes abs, 10 minutes cable rows (100x10’s), 10 minute walk

[LeadHorse]

Saturday, 9/29/18
Morning Weight: 213.6 lbs. (-1.2)
Calories: 2801 (213P, 279C, 86F)
1. Squat 235x7@8.5, 245x7@9, 260x7@10, 240x7@10
2. Bench Press 205x7@8, 215x7@8, 225x7@9, 215x7@9
3. CGIP 12 minute AMRAP w/ e7rm: 165x7@7, 180x5@8, 180x6@8.5, 180x5@9, 180x3@7.5, 180x6@9.5
> my squats felt weaker, long legs and on calorie deficit . . .
> training time: 10:30am to 11:41am
> my @7 set always feels like an @8 or @9, then gets better, maybe more warmup?