Buy in
3x lunge/ypulls/rollouts
Mains
DL 276/325/2x355/325/275
Weighted pull up +35 3x3 / iso dB press 7@54
Cash out
Bag work 8 mins
This is a day late to end the 4 week breather between 8 week cuts to begin this year. Doing the mashup of the CFFB 3x5 double main movements with an LP each week to the weights used; felt good. Adding in Buy ins and Finishers (thought a lot about which ones to use for this) was good mental exercise. I'll continue the structure of the format for as long as it lasts - 4 on/3 off through beginning of summer.
To recap the last 4 weeks, I was doing IF most days with just ozonated water, coffee and BCAAs until noon, and on/off schedule just happened to fall into a 4/1, 3/1, 2/1, 1/1, 2/1, 3/1, 4/1 breakdown. Cool looking on the calendar, came out to basically 2/1.
Took creatine for the last month, and put back on 9 lbs (212 to 221) but BF% stayed at 12. Added back an inch at the neck, 1.5 at the chest, 2 at the hip, and .5 at the thigh and waist. I was worried about eating like a pig and just going right back to old measurements, so only a half inch back on the waist was in line with my objectives here. During the cut, ate 2326 cals/day (2147 after exercise deduction) and 2577 (2238 after exercise) so only 200/day more (and only 50 more after exercise) with means I ate not as little as I might've during the cut, and I also trained harder during this last month (179 cals/day vs 349 cals/day). Protein was 209 g/day, up 19 g/day, but carbs were up 60.
Creatine makes a big difference. I don't feel larger but just yesterday all the welders at the shop were saying that I was huge. Not really my goal but I think it's where adding a little more muscle without adding fat makes people look noteworthy. I didn't eat enough to add 9 lbs this month, so it's water in the muscle bellies via the creatine.
9.5-1 hours - 2100/0630. 49+8 minutes total, PE: 7. 24 hours. 221/12.
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