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I have a log in the members only section, but wanted to start doing separate logs for everything. This one is for getting ripped.
I got my gym membership yesterday for a crappy small-island gym, but it has what I need.
Stronglifts 5x5 (3x/week)
High Intensity Interval Training (2x/week)
Yesterday was my day 1 of Stronglifts after two weeks of preparing with smaller weights at home.
Barbell Row 65lbs
The numbers are small starting out because you add 5lbs every workout (You squat 3x a week, so you're adding 15lbs every week until you can't, and start adding fractional plates)
Today was my first HIIT (at the gym):
5 min warm up
10 minutes elliptical, one minute and a half steady state, 30 seconds max effort. I found this difficult and awkward on the elliptical, but my joints can't handle running at the moment if I want this program to last.
10 minutes bicycle, one and a half minute steady state, 30 seconds max effort. Bike felt a lot more natural.
3 minute cool down.
Weight as of this morning:177lbs, down1.8lbs from the beginning of the year.
History: Have lost 163lbs from my max weight of 340lbs. At my lowest weight I'd lost 200lbs total, and I'd like to get back there.
I'm going to take those photos down eventually. Not sure how comfortable I am with my shit being on the internet, especially with feminazis pegging these kind of sites as 'rape training grounds'.
Stronglifts Day 2
Squat: 80lbs 5x5
Overhead Press: 45lbs 5x5 - bah, my shoulder has been bothering me.
Deadlift: 95lbs 2x5 (Program is 1x5, but I wanted to do more, wasn't feeling enough burn for my tastes. That will change as weight increases.
I think I'm coming down with a cold. That always seems to happen to me when I start working out.
Gym was really busy today, and it's tiny. Had to do a more brief HIIT session - 5 min warm up, 10 minutes intervals of 1 minute steady state, 30 second max effort, 5 minute cooldown - 20 minutes was the max we could spend on cardio machines, as there were other people waiting. Hopefully my joints will start healing and I can begin doing some of this outside.
Feels good. The endorphin rush from max effort is energizing. It felt a bit harder this morning, like I didn't have as much energy as on Tuesday.
Tomorrow is Stronglifts day 3, Squat/Bench/Barbell Row. I'm also doing pullups for every workout, 5x1.
Stronglifts Day 3
Squat: 85lbs 5x5
Bench: 85lbs 5x5
Barbell Row: Bailed. Did my warm up sets and my shoulder was giving me mega signals to stop, so I did. I have the weekend for rest, and hopefully that'll be enough to let me heal. Still feel like I'm coming down with a cold, too, so this weekend is gonna be lots of doing nothing.
My laptop crapped out. Using a used one I picked up now.
Stronglifts Day 7:
Squat: Realized my squat form is terrible, and I can't do parallel squatting without falling over. So I'm doing tons of bodyweight squats, where I have to hang on to something for balance. Trying to increase flexibility of my calfs and soleus to be able to do proper squats. So I do a warm-up of about 50 swiss-ball squats, followed by 200lbs in the quad press 5x5.
Bench: 100lbs 5x5
Barbell Row: 65lbs 5x5
Changed up my diet because my metabolism is still right fucked and I need to deal with that to have success with any of this. I was 176lbs, but spent a week going from higher protein/lowish carb (150g) to more moderate protein intake and high carb, eating foods to boost my body heat and metabolism. Consuming something like 300-500g carbs per day, 50-100g protein, 10-40g fat. At first I bloated to 184, but things have leveled out and I'm back to 177lbs today. Sticking with high carb. My body temperature is running 95-97 degrees, near hypothermic. I started hypothyroid medication again last week, too.
Weight really fluctuating every day, water, whatever. Was 175 yesterday, 177 the day before, 178 today.. so I'm not reading anything into it right now. I'm eating a lot more than I usually do, and a lot more carbs.
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Kratom is next!
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