Body weight: 233. No idea how in the f*ck I wound up gaining weight after a day of basically zero carbs and an hour of fasted cardio yesterday morning. And I missed a meal yesterday. My body is holding onto water big time and does not want to shed. Was expecting to see a drop into the 220s this morning. Frustrating but I know it’ll come.
Training:
- Press – 10 x 45, 5 x 95, 3 x 135, 1 x 165, 1 x 190, 4 x 210, 5 x 210, 2 x 5 x 205, 5 x 200
- Close Grip Bench (with doubled mini-bands) 6 x 135, 6 x 155, 5 x 175, 5 x 165, 5 x 155, 5 x 145, 6 x 135
- O’Hearn Tricep Presses 4 x 6-8 x 35-40 lbs
- One Arm DB Tricep Ext 4 x 8-10
I really felt the effects of the weight loss / low carbs today on the Presses. The first work set with 210 was off balance and shaky from the get go and cost me a rep. Set 2 was easier and I got my 5 rep goal but I could tell I was losing steam. Had to peel a little weight off the bar twice during the workout to hit my rep goals and keep my form strict enough that this remained a “shoulder” press and not a standing bench press.
I was really surprised also how fast I gave out on the banded close grips. Against doubled mini-bands I can usually do quality Dynamic Effort (speed) reps with anywhere from 185 – 225. But that’s with my normal bench grip. Moved my hands way in (index finger on the smooth) and my triceps were getting destroyed. Died out at 5-6 reps every set no matter the weight on the bar.
Probably should have quit after the close-grips. On these low carbs I couldn’t get a pump to save my life on the isolation stuff. Not sure how much good I’m doing with the baby weights I’m being forced to use either. I should probably just save that energy for recovery from the barbell stuff.
Diet (Low-Carb)
- 50g Egg Whites, 1 cup Oats (measured dry)
- 50g Whey Protein Shake
- 8 oz Ground Beef, veggies
- 50g Whey Protein Shake
- 2 4 oz Turkey Burger Patties, Veggies
