I just read through that last post and realized that it was posted nearly a month ago. My how things have changed. I pushed through the extremely strong desire to quit and dropped another 10lbs. I am sitting very comfortably at 193lbs right now. My original goal was to hit 170 however with as lean as I am right now I don’t know if it’s even possible to do that and stay healthy. My objective is to get to 8-10% body fat. By my calculations I am currently at 15-17%. If that’s correct, 8-10% will be closer to the 180lb range than the 170b range. The goal is to keep on keeping on and just see what happens.
I have settled into the diet, the 1400 deficit is no longer absolutely crushing me. I have had a couple of days in the last month where I ate closer to 3000. I think it’s important to mix those in. I turn 30 in exactly 13 weeks which is plenty of time to hit my original goal of 170 if it is indeed attainable. I am stoked, I feel great, I look decent, none of my clothes fit though. Well, I guess that’s not entirely true, I have some old medium t shirts that I’ve been digging out, they fit nicely. The larges that I have donned for the past 4 years are about as close to a tent as they can be.
In the last update I talked about bumping the stair mill up to 25 minutes. At some point not long after that I hit a plateau. I was stuck right around 200lbs for like 3 weeks. It was brutal for me mentally. I had dropped a ton of weight very quickly in the beginning then suddenly I was stuck. Now, I know not to give too much merit to the scale and I was absolutely looking leaner, the clothes were getting looser but the damn scale would not budge. I decided to push myself and see what would happen. I bumped the stair mill to 30 minutes. Holy shit, that was brutal. The jump from 20-30 was a tremendous mental battle. I don’t have my gym journal with me but I was at level 9 when I was doing 20 minutes and I think I went back to 8 when I jumped it up to 30. Ten minutes doesn’t seem like much but in this instance it was absolutely crushing. At least for the first week and a half or so. Then I settled into it and it started getting easy. In the last 2 weeks I have bumped it to level 10. Now that is some brutal shit. On level 9 the fastest that the stairs go is 91 or 92 steps per minute which is pretty damn fast but on level 10 she tops out at 102. 102 is fucking booking it. The other lovely feature of level 10 is the fact that somewhere in the middle of the range there is a jump that goes from 89-90 which is basically nothing except the way that the programs are laid out it means that on a couple of them you’re doing a minimum of 89-90 steps per minute for like 8 minutes. That is brutal. However, I love it. I am just ridiculously proud of how far I have come with the stair mill and I wouldn’t have it any other way.
I lost track… I hit a plateau, bumping it to 30 was apparently what I needed. At the end of the first week the scales matched what my clothes were showing and what I figured I should weigh in my mind, I was 195. That was 2 weeks ago. For the last two weeks I have been hovering at 193.
That’s a big number… 193 is 30lbs. I’ve lost 30 fucking pounds.
I don’t think it’s really set in that I’ve lost 30 pounds. I’m just completely focussed on kicking ass every day to get to my end goal. 30 pounds is just a little milestone on the way to much more. I’m more excited that none of my pants fit.
Back in March I was squatting and I wrecked my hip. I hit the upright walking out my warmup set of 135 and it twisted my body every so slightly and jacked my hip up something fierce. Instead of being smart I squatted on it anyways, up to 275, despite the excruciating pain. This put me out of commission for a week. I literally laid in bed for 3 days because it fucking hurt so bad. After the pain went away which was about a week, I went back to the gym with one catch; no compound exercises. I didn’t want to blow my shoulder out too so I quit benching, I quit squatting and I quit deadlifting. Oh man, that crushed me mentally. I love the big lifts.
I had a new routine a body weight leg routine that goes a little something like this:
3×5 box step ups – no weight. The goal here is to pull yourself up onto the box with one leg entirely without pushing off of the back leg. The kicker to get great results is to lower yourself down as slow as you possibly can.
3×10 one legged squats – there is a million names for this but put the back leg up on the plyo box or bench and squat with the other. The first few weeks I did no weights but have now worked my way up to 25lb dumbbells.
3×10 Romanian Deadlifts – same deal as the one legged squats, I started with no weights and now do 25s.
I would then do asterisk lunges, side lunges, and hamstring curls. Then to the stair mill. To my surprise this workout gets me sore every time. How the fuck could I go from squatting 315 for reps to being sore from body weight stuff? Crazy.
My push day didn’t change much, I quit doing flat bench all together and instead only do incline with dumbbells aside from that everything is the same. The dumbbells seem to be easier on the shoulders and I’m still able to press a respectable amount of weight. Pull day is also the same, minus deadlifts.
That is what I have done for nearly 2 months. I have been getting the itch to squat, bad. I wanted to squat 3 weeks ago but I knew my hip wasn’t ready to go so I have reluctantly left my heeled squat shoes at the house, for the last 6 leg days.
Last week I went to the gym for 6 straight days, my body was absolutely wrecked. I was exhausted and I hurt so I decided to take a day off, which turned into two. The second day was yesterday. I was planning on the gym but due to a stressful situation outside of my fitness journey I was unable to sleep. I didn’t think going to the gym on absolutely no sleep was a good idea so I didn’t. Seems it was just what my body needed.
Today I went back to the gym and the Romaleos (heeled squat shoes) went with me. I was determined to squat today, even if it was just 135, I was squatting. I needed that excitement back in my life. I warmed up as usual and switched my shoes, game the fuck on! I loaded up 135, and it felt amazing. No pain what so ever. It also felt super light. That was a good sign. I was concerned that having taken so much time off that even the light stuff would feel crushing. I bumped it to 185 which also felt amazing and light I did 10 reps which was pretty good. Lastly I bumped it to 205. 205 also felt great, I wanted to push it to 225 but I was scared my form would suffer and since I am technically still in recover mode I decided to just keep it manageable and stay at 205. I did the same thing with dead lifts.
Damn did it feel good to get back to squatting and dead lifting. My body felt great, I felt strong. Apparently spending all of this time building up my stabilizer muscles has paid off tremendously. My plan is to keep incorporating the stabilizer exercises not only to stay healthy but to help keep my strength up.
I know this one was lengthy, if you made it this far, thanks for reading my ramblings, remember, you can do anything you set your mind to. Never give up, for any reason, ever. Have a great day!