Quackattack's Unimpressive Journal

quackattack

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6/8/2021
Calories 2134
Protein 231g
Fat 84g
Carbs 98g

Wednesday 6/9/2021
20 lb weight vest jog, 2.04 miles 19 minutes
weighted planks 45lbs x1minx3

I will be adding in weight vest runs after my upper body days and off days. Lower body days I will do a weight vest walk. The weight vest runs are not the most enjoyable thing in the moment but I feel great after I'm done.
 

Thewall

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Monday 6/7/2021
Bench
45x10 95x5 130x3 150x3 170x10
Close Grip Bench
130x8x5
Reverse hypers in between sets 90lbsx5x8
Dumbbell Row 52.5x100 supersetted with band pull aparts

Calories 1979
Protein 196g
Fat 44g
Carbs 78g

Tuesday 6/8/2021
Squat
45x10 95x5 135x3 190x3 215x3 240x4 190x8x5
Pull ups between sets 20 lb weight vest 8,7,6,6, no weight 10,8,7
Leg curl 90x10x5 supersetted with face pulls x100
20 lb weight vest walk 1.5 mile 20 min.

still having trouble with my squats. I seem to be weak in the hole and my body wants to come forward to turn the lift into a good morning. I'm thinking of changing my assistance work to a low box squat.

you can also do paused squats in the hole. Lower weight and try not to lean forward in the hole.
 

CJ275

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6/8/2021
Calories 2134
Protein 231g
Fat 84g
Carbs 98g

Wednesday 6/9/2021
20 lb weight vest jog, 2.04 miles 19 minutes
weighted planks 45lbs x1minx3

I will be adding in weight vest runs after my upper body days and off days. Lower body days I will do a weight vest walk. The weight vest runs are not the most enjoyable thing in the moment but I feel great after I'm done.

Be careful of the weighted runs. The stress it adds to your knees and spine is exponential. If you start to feel it, back off.

The weighted walks are awesome though.
 

quackattack

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Thank you both for the suggestions. I'll try the pause squats on my next cycle of 531. It'll save me from having to build a box. I'm hoarding my scrap lumber.

CJ, it's funny you mention that I've been noticing that my knees have some pain in the beginning of the run but by the time I'm done its gone. I just like being able to get my cardio done quicker but you are probably right.

6/9/2021
Calories 2588
Protein 266g
Fat 120g
Carbs 80g

Thursday 6/10/2021
OHP
45x10 85x3 100x3x110x8 85x8 85x8 85x8 85x8 85x8
Lower back was a little tender so no reverse hypers.
Dumbbell rows 52.5x100 supersetted with band pull apartsx100
20 lb weight vest walk 2.04 miles 29 minutes
20 lb weight vest pushups x100, unweighted pushups x50
 

quackattack

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6/10/2021
Calories 1993
Protein 258g
Fat 77g
Carbs 51g

Friday 6/11/2021
Deadlift
45x10 135x5 185x3 225x3 255x3 285x5
Snatch Grip Deadlift
225x8 225x8 225x8 225x8 225x8
Weight vest walk 2.05 miles 30 min
Weighted planks 45#s x2min, 1min, 1min

Had to chalk up today because my grip was giving me trouble. Skipped the accessory work. I will make it up tomorrow or sunday.
 

quackattack

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Didn't track calories this weekend. Saturday was a high calorie/carb day. Sunday was bit better on the calories and carbs. Yard work and went with the wife for her lasik consultation on Saturday. Sunday I got a 3 mile paddle in and powerwashed the house.

I will be doing my bench workout tonight but I got 2.56 mile walk in 33 minutes with my weight vest this morning.
 

quackattack

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Tuesday 6/15/2021
Bench
45x10 95x5 140x5 160x3 180x6
Close grip bench
140x5x5
Reverse Hypers between sets 90x10x5
Reverse Hyper rows 70x100 supersetted with band pull apartsx100
Weight vest walk 20 lbs 2.57 miles 38 minutes
Push ups with 20 lbs weight vest 100, without vest 80

6/14/2021
Calories 1764
Protein 188g
Fat 60g
Carbs 104g
 

quackattack

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Tuesday 6/15/2021
Evening weight vest walk 2.07 miles 29 minutes
Calories 2040
Protein 218g
Fat 52g
Carbs 144g

Wednesday 6/16/2021
Squat
45x10 95x5 135x3 200x5 230x3 255x3
Box squat
200x5x5
Pull ups between sets, 20 lb weight vest 8,8,7,6, no weight 7,6,5
Stiff leg deadlifts 145x50 supersetted with face pulls x100
Weight vest walk 2.06 miles 31 minutes

Squats are not where I want them to be. I'm hoping in a couple of months when I bump calories to maintenance I can start pushing them again.
 

quackattack

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Thursday 6/17/2021
OHP
45x10 95x5 110x3 120x5 95x5x5
Dumbbell rows 52.5x100 supersetted with band pull aparts X100
20 lb weight vest pushups x100, No weight pushups x100

6/16/2021
Calories 2863
Protein 214g
Fat120g
Carbs 238g

On Wednesdays we have dinner at my parents. These days continue to be an issue for me when it comes to the diet. Yesterday was breakfast for dinner and I ate everything. Tonight will not be much better because we are going out to eat for a family friend's birthday.
 

PZT

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On Wednesdays we have dinner at my parents. These days continue to be an issue for me when it comes to the diet. Yesterday was breakfast for dinner and I ate everything. Tonight will not be much better because we are going out to eat for a family friend's birthday.

Always hard to structure around these days.
 

CJ275

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Thursday 6/17/2021
OHP
45x10 95x5 110x3 120x5 95x5x5
Dumbbell rows 52.5x100 supersetted with band pull aparts X100
20 lb weight vest pushups x100, No weight pushups x100

6/16/2021
Calories 2863
Protein 214g
Fat120g
Carbs 238g

On Wednesdays we have dinner at my parents. These days continue to be an issue for me when it comes to the diet. Yesterday was breakfast for dinner and I ate everything. Tonight will not be much better because we are going out to eat for a family friend's birthday.

On days like that, where you know it's going to be a challenge, try to eat only lean meats and veggies earlier in the day. It'll help offset the damage.

Try to get in a good workout those days before dinner too, if you can. The next day too. Put those calories to work!!!
 

quackattack

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I always tell myself I'll control the eating on these days but I get there and just end up pigging out. I remember seeing Jin post that he saved a slice of his daughter's birthday cake for after his cut. I need to be more like that.

Thank you for the suggestions CJ. At this point I'm pretty much taking in chicken breast, veggies, and egg whites. I'll throw some carbs in through starchy vegetables or pita pockets with my meals.

Last nights meal was amazing. The food was family style. Chicken parm sliders, tuna sashimi, beef skewers, bolognese, bruschetta flatbread pizza and eggplant parm. I have no clue what I took in for calories but I'll try to get in 4 weight vest walks this weekend and a decent paddle.

Friday 6/18/2021
Deadlift
45x10 135x5 185x3 240x5 270x3 300x10
Snatch grip deadlift 240x5x5
Reverse lunges 105x50 supersetted with neckrolls 10x100

I've been sleeping in 10-15 minutes later and It has been causing me to rush my workouts. Just have to suck it up and get up at 4:15.
 

quackattack

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6/17/2021 197lbs
4181509794cd64238fe7f779f8ff6ece.jpg
 

CJ275

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I always tell myself I'll control the eating on these days but I get there and just end up pigging out.

You are not alone brother. This continues to be a huge problem for me.
 

quackattack

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Saturday 6/19/2021
3 mile paddle

Sunday 6/20/2021
2.5 mile weight vest walk with the wife. 39 minutes

Monday 6/21/2021
3.4 mile weight vest walk. 50 minutes
Bench press 125x5x5

Tuesday 6/22/2021
4 mile weight vest walk. 59 minutes
Squats
145x5x5

Wednesday 6/23/2021
Weight vest walk 4.14 miles. 1 hour 1 minute.

This is my deload week. Going to try to push the walks a bit. I'll get back on tracking my calories today.
 
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