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https://youtu.be/uRFA_ebVK-k

UPPER 3
1.Bench Press
205×8, 185×6
2.Barbell Skullcrusher
95×8, 70×11
3.Wide Grip Pulldown
140×9, 110×11
4.DB Tricep Extension
25×13, 20×16
5.Bar Pushdown – Metabolic
30×8, 40×8,10,12
6.Seated DB Curl – Metabolic
25×12,12,13,13
7.Dead stop Bent Over Row – Upper Back Focus
185×9, 205×7

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Hey JP, do you have an opinion on Ben Pakulski’s 40/40 sets? Is this something you have ever used?

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215.1 Today

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Body weight 218.6. Bit of a needed higher calorie day yesterday pushed me up a few pounds overnight. Earlier in the week was near my target goal for Monday. So was pretty much at my goal of 2.5 lb drop from the previous week, then jumped up over the weekend. Waistline is down around 0.5″, and I’m noticing being much hungrier, even though I haven’t dropped my calories in 2 weeks.

I’m anticipating this next week being very challenging, as I will be dropping calories and carbs on cardio days. I don’t know why on training days, even when calories are very low (in my opinion) I drop almost no weight. And why to see fat loss at any sort of an effective rate, I need to grind this hard with the cardio. 1 hour am fasted, and another 1 hour pm. This baffles me because I train very hard, and train usually around 1:30-2 hours.

Overall I do not feel satisfied with the amount of progress I’ve made this week in regards to fat loss. Even though there was improvement. Just not at the same level as the previous 5 weeks. No more going over on calories . That’s not going to happen again until I’m done. Just need to follow the plan 100% this week and I should be exactly where I should be. Moving into week 7 of dieting now. Anticipating going for 9 weeks instead of the 8 I originally planned on.

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[Distantlight]

Current BW 216.4

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[Distantlight]

Currently 216.4

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[Distantlight]

Legs session from 2 days ago. Body weight 216.5. New muscle I’ve accumulated from last year becoming much more apparent as I become leaner. Feel confident that with new training strategy, better sleep habits, and much smarter nutrition I’ve set up, I will blow my last years muscle gains to dust. I feel excited and ready to start this growth phase.

Lower #1

1. Stiff Leg Deadlift
245×15 PB

2. Hip Abduction
95×9 •Right leg only, 170×12

3. Lying Hamstring Curl + RP
60×8,8,8,5+1+1

4. Hack Squat
180×20, 200×8 •Slower more controlled tempo

5. Seated Calf Press • 40 sec rest
100×10,11,10,9

6. Hack Calf Press •3 sec eccentric, 1 sec stretch
70×10,9,8,6

7. Forearm Curl •30 Sec Rest
20×15,15,15,17

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[Distantlight]

Weekly Check in 2/5 – 2/11
Current outcomes ..
1. Cut body fat while minimizing muscle and strength loss
2. Perfect consistency with nutrition training, sleep and following pre set game plan 100%

Weight 219.6 Down 2 pounds. Noticeable strength decrease in todays session. (Upper #2) Barbell skull crushers, less strong. Machine one are row, and front pulldown, also less strong. Lower body session also noticed leg press less strong. Overall, I feel good about the rate of body fat I’m getting off me, but also concerned by my strength decreasing. Not sure if I’m dieting too hard, or if this is “normal”. At this rate, I’ll be without a doubt reaching my goal of 212-215lbs by the end of the month.. but am better off slowing it down to preserve strength? I’m unsure. I will continue at the same state, but if lifts take a turn for the worse this week, I’m going to slow it down some. Maybe stretch this cut out until March 10th or so.

Mistakes
•Saturday I Missed my Upper #2 session, moved it to Sunday.

Training
As mentioned above, certain movements are losing strength. But others are increasing.

Nutrition
Current calories on training day 2,886. Cardio day, approximately 2’200. Next week lower both by 100-200 calories.
-Started taking Evening Primrose Oil, 2’000mg/day

Sleep
Monday-2.5 Tuesday-9.5 Wednesday-9.5 Thursday-7 Friday-6+ 2hr nap Saturday-8.5

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[Distantlight]

Jordan with your calories creeping up to 7’000 currently, how was it that your calories several years ago (2012) when working with Scott went up to 8’000 like you stated in the “pushing up to 285”, video. Considering that you are bigger now, and train at heavier weights. Also, was it a straight push to 285. Or several tidy ups on the way. Just trying to wrap my head around how you were able to do this, and what was different then compared to now

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[Distantlight]

Once the ratio of body fat to muscle gain is skewed too far, a tidy up or full diet back to a reasonable amount of lean ness is necessary. Could take you 6 months, or 1 month, or an entire year, just depends on how far beyond caloric maintenance you are pushing, training hard, etc

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[Distantlight]

Jordan, if I’m not mistaken you have Saturday as a Rest day and then train Legs on Sunday. (I believe this is what I read earlier in this Log, but I could be mastaken) do you find when you are trying to focus on improving a specific body part, Legs in this example, it’s best to come in fresh after a rest day? Is this your intention? Also, what about the opposite approach of taking s rest day immediately after that specific body part to enter into recovery asap, instead of a few days later. Thanks for your Log, it’s been a great learning tool

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https://youtu.be/R9mAheQN3gg

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Thanks Corinne. I am going to be more careful than ever, as now I see what a pain in the ass it is to get lean after allowing myself to accumulate this much BF over the past year. I think i’ve had my fats way too high. And also, have had inconsistency having my food with me, or simply not sticking to my diet 100%. These things are a major focus for me right now/this year.

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1/6/2018 Upper #1 (Video Above)

1. Incline DB Press
90×10, 65×10

2. Barbell Skullcrusher
95×14, 70×12

3. Machine Single Arm Row
170x R11, L12

4. Machine Pulldown •Underhand Grip
100x R13, L11

5. Seated DB Curl •50 Second Rest
25x 12,12,14,11

6. Rack Pull
455×5

7. V-Bar Pushdown •40 Second Rest
60x 12,13,13,12,11

•Stretches•
32.5Lb Dumbell
Triceps – 65 Seconds
Biceps – 55 Seconds (Approximately)

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[Distantlight]

https://youtu.be/dZ_a-adUUZY

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