The ADD's Log: Build Back Better

[The ADD]

CBL Day 6:

Weekends are light, I mainly walk Saturday and Sunday. It's raining out so I did 30 minutes of incline walking on a treadmill in the apartment "gym".

I ate breakfast as prescribed but wasn't really hungry.

Likely will need to do a similar walk tomorrow and then I'm scheduled to donate blood.

 

[The ADD]

CBL Day 7

Got in a quick walk before having to get back home. Donated blood a little later.

Back to Upper Body tomorrow morning.

 

[The ADD]

CBL Day 8:

I left too much volume in the weight rooms again. The sets and reps were quality but I should have been working quicker.

Super-set: BB Bench Press 3x5x185 (Dropset 1x15x135) & Strict Chin-Ups 5x6
Dips: 3x12
Super-set: Decline Bench 4x12x165 & Lat Pull Downs 4x15x130
Super-set:T-Bar Row Close Grip 4x12x85 & Push-Ups 4x12
Arnold Press 5x12x30
Lateral Shoulder Raises3x10x30

I'm challenging myself to but more precise on these macros this week.

 

[The ADD]

CBL Day 9:
Stress level high, sleep trash...........good times.

I hit nutrition as close as I have been since staring yesterday. It's basically the same meals today so that's already a victory. Oddly enough the scale went down from yesterday. I'm really not supposed to be looking at it but that's a little suprising since I crushed 300 g of carbs for dinner and a snack last night.

Lifts:
I increased everything from last week and it moved well. Honestly mentally I wasn't really right but I got everything done and the reps were clean:

Hex Bar Deads: 4x8x295 & 1x16x225
Zerchers 4x8x205 & 1x20x225
Back Squats 2x12x245 & 1x20x135
Goblet Squats 4x15x100
Superset: Lying Hamstrings/Calve Raises 3x15x110 & 3x15x265

Hills and Cardio tomorrow, planning on going longer with a little less intensity.

 

[The ADD]

CBL Day 10
Nothing major to report other than my quads being absolutely cooked. Still amazed I can crush so many carbs at night and not get bloated.

Sprint/Cardio work today. Legs were pretty tight so I wasn't as "fast" as I would have liked. Overall got in a good sweat for 40 minutes or so, goal accomplished.

 

[The ADD]

CBL Day 11

30 minute PT session today, energy level and focus were excellent. Mainly supersets today, lost track of the weights, reps were 10-15.

Superset: FB BB/Lat Pull Down
Superset: T-Bar Rows/Decline Hammer Strength Machine
Superset: Seated Cable Rows/Push-ups
Superset: Seated Machine Rows/Incline Hammer Strength Machine

Added after the session:
Arnold Press 3x10x40
Dips BWx5

Tomorrow is the weekly 100 rep DB press and then Lower Body PT session.

 

[The ADD]

CBL day 12

100 reps of "supinated"DB press with 65#

30 minute PT session for lower body: As usual I lose track of set and reps:

Alternating Box Jumps full reps on the 30" box then full reps to the 24" box. Started with 8 reps and worked down to one.
Superset: Goblet Squats-4x15x100#DB & Hex Bar Deads 4x10x255(?)
Single Leg Dead Press: Started with 3 plates per side and worked up weight wise and down for reps from 8

Added the following afterwards:
Front Squats: 4x15x165(?)
Superset:Lying Hamstring curls 4x12x130 and Calve Raises 4x12x265
Abs Raises: 5x12

 

[mr. smoke weed]

You doing a good job breh, keep up the good work

 

[The ADD]

You doing a good job breh, keep up the good work

Thanks fam

 

[The ADD]

CBL Day 13

Nothing to report really. I usually only walk on the weekend. I was going to swim but the pool was locked. Laying low with a movie and maybe the UFC tonight. Friday, Saturday and Sunday are ULC days so mostly fatty protein and green vegetables. I am usually not really hungry on these days. All things considered I'm happy with this so far. It's taken some faith to not try to get the lower ab flab gone but this change has been good. I will likely be back in cut mode by October. I think doing this will actually make that easier.

I've got the worse body composition ever. My legs are not cut or jacked and I can see veins top to bottom. Stomach still Homer Simpson however.

 

[The ADD]

CBL Day 14
Didn't get much accomplished movement wise due to factors out of my control. Not really a big deal.

I'm pretty puzzled at my lack of appetite lately. That said I just crushed some smoked brisket, smoked wings and a salad. Even that felt more part of the process than anything. I'm going to have a little protein later and that's it. Not optimal but I'm over being on the edge of forcing meals on ULC days.

2 week measurements, photos and weigh-in tomorrow.

 

[The ADD]

CBL Day 15 (The dates are off for some reason)

So this is officially two weeks in: Started at 187.4 two weeks ago and came in at 188.00 flat this morning.

Lifting morning was a little strange. I didn't have to work so my pace was slower. Big picture the sets and reps were what I wanted but just slower. I have to work quicker tomorrow:

Upper Body
Flat Bench BB Press: 5x3x195
Superset: Incline DB Press 3x12x70# & Strict Chin-Ups 3x12 (Failed on a few press reps, keep weight at 70# next week)
Dips: 3x12xBW (Add 10# for 3x10xBW+10 next week)
Superset: Decline BB Press 4x8-12x160 & Lat Pull Downs4x15x130 (Use 165 for decline at 4x8 and 150 for lats at 4x10 next week)
Superset: T-Bar Row 4x12x95 & Push-Up 4x15 (Use 105 for 4x10 and switch to paused push-ups 4x12 for next week)
Arnold Press 5x12x40# (Increase to 50# for 5x10 for next week)
Lateral Shoulder Raises: 3x10x40 (Increase to 45# for next week)
Supinated DB Chest Press: 3x20x50#

Carb Backload Menu for tonight:
Pizza
PB Filled Pretzel
Cereal.

 

[The ADD]

CBL Day 16:

Another really slow day, I just wasn't focused. I should have went to sleep earlier. My two week update went fine so adjustment on macros and cals.


That said all reps were hit and they were increases from last week so I guess that is a positive:

Hex Bar Deads 4x8x305 and 1x20x225
Back Squats 3x12x2250 and 1x20x145
Zercher Squats 4x8x205 and 1x20x135
Goblet Squats 4x20x100#
Superset: Laying Hamstring Curls 3x15x140 and Calves Raises 3x20x265
Abs: 4x15 on leg raises

Gotta pick-up my b-12 shot today. That should help.

 

[The ADD]

CBL Day 17
Came in a little hot on cals and sugar last night but I'm not overly concerned about it.

Sprint/Cardio today. Sweated my arse or this morning with the humidity. Energy was good, legs felt good after the lifting the previous morning.

 

[The ADD]

CBL 18

Another day of not really being into the session but I pushed through it and did some additional work:

Warm-Up Pull-Ups 3x5xBW
Triple Super Set: Incline DB press 4x20, DB Rows 4x15-8, Wide Bar Pull-Ups 4x15 (Weight increased along with reps decreasing so I forget what they were)
Super-Set: DB/Row 4x15-6x35# and Arnold Press 4x15x25#
Decline Bench: 1x10x185 and 2x12x135

Additional Work
Dips 4x5xBW and 1x5xBW+25
Chest Fly Machine 3x12x150
Chin-Ups 3x8xBW

Tonight's back load is going to be fukkery