Tales from Da Slab

[Slabiathan]

Hey everybody!

Welcome to my log. I'll be logging my workouts and nutrition here as I diet down to a healthy body fat percentage and attempt to get stronger at the same time. I want to join the 1000 lb club.
If you haven't seen my intro, I'm 28, 6 ft and 374.3 pounds.

I will be running the GreySkull LP phracks variant. It is a linear progression program.

Mon. Bench/press 2x5, 1x5+
Barbell Row/Chin ups 2x5, 1x5+
Squat 2x5, 1x5+
Wed. Press/Bench 2x5, 1x5+
Chin ups/Barbell Row 2x5, 1x5+
Deadlift 1x5+
Fri. Bench/press 2x5, 1x5+
Barbell Row/Chin ups 2x5, 1x5+
Squat 2x5, 1x5+
Bench and Press, and Barbell Row and Chin ups alternate. Sets with a "+" indicate an AMRAP set. Hitting 5+ allows for increase in weight the next session. 2.5 for upper body and 5 for lower. Hitting over 10 allows for double that.

Current setup is a squat stand, flat bench, barbell, a little over 320 in plates including micro plates. I also have some KBs and a drag sled. All set up on a concrete slab in the back yard. I have a belt I haven't used much and looking for some straps for when I start working on Chin negatives.

Calorie Goal per My Fitness Pal is 2788. I am going to start there and see how it goes. To meet Protien Goals the Macros I am aiming for is 279 P 279 C and 62 F. I am starting to research meal plan/ prepping to meet these. As for now I am tracking on MFP and trying to get close. As for today I fell short of these Macros. 301 C 156 P and 104 F. Total calories were under but not enough protein.

Today was my first day on GreySkull LP and first day under a Barbell since back from vacation.
Warmup was a walk around the block
() stands for warmup sets
Bench (45x8, 95x5,) 135x5x2, 135x13 (5 lbs next session)
Barbell Row (45x10) 95x2, 95x14 (5 lbs next session)
Squat (45x10, 95x5, 135x5) 185x5x2, 185x8 (5 lbs next session)
Weights all felt good. I know there was more in the tank for those squats but I'm still trying to learn how to determine how many are left in the tank. With more experience I will up the push further into those AMRAPs.

Tomorrow's plan is some sled dragging and an extra walk.

Any feedback is welcome and appreciated! Thanks for stopping by and Thanks again for those that helped me chose this program!

 

[CohibaRobusto]

Nice, keep it going, and welcome. I'll follow.

 

[Yano]

Good Start , keep the log up a lot of folks read through these and you'd be amazed at the help you can get.

 

[DLTBB]

Good luck sir.

 

[Slabiathan]

Good luck sir.

Thank you!

 

[Slabiathan]

Nice, keep it going, and welcome. I'll follow.

Thanks! Will do! I've been digging your log as well!

 

[Slabiathan]

Good Start , keep the log up a lot of folks read through these and you'd be amazed at the help you can get.

Thanks, Yano! I'll keep it up!

 

[Slabiathan]

07/12/22
BW 372.9
Total Calories for the day came in at 2650. Protein low and Fats high when it comes to Macros. We had a cook out at work and under estimated the fats in Brats. I think I am going to add foods into mfp to see what it does to the Macros before eating just to make sure until I get a prep schedule down.

20 min walk in the morning
25 min walk at work
Sled drags when I got home.
100 steps forward drag 2 plates on the sled
100 steps backwards drag 2 plates on the sled
Around the same distance for Rows, tricep extensions, front raise pull, and reverse fly pulls all with just a plate on the sled.

 

[Test_subject]

Hey everybody!

Welcome to my log. I'll be logging my workouts and nutrition here as I diet down to a healthy body fat percentage and attempt to get stronger at the same time. I want to join the 1000 lb club.
If you haven't seen my intro, I'm 28, 6 ft and 374.3 pounds.

I will be running the GreySkull LP phracks variant. It is a linear progression program.

Mon. Bench/press 2x5, 1x5+
Barbell Row/Chin ups 2x5, 1x5+
Squat 2x5, 1x5+
Wed. Press/Bench 2x5, 1x5+
Chin ups/Barbell Row 2x5, 1x5+
Deadlift 1x5+
Fri. Bench/press 2x5, 1x5+
Barbell Row/Chin ups 2x5, 1x5+
Squat 2x5, 1x5+
Bench and Press, and Barbell Row and Chin ups alternate. Sets with a "+" indicate an AMRAP set. Hitting 5+ allows for increase in weight the next session. 2.5 for upper body and 5 for lower. Hitting over 10 allows for double that.

Current setup is a squat stand, flat bench, barbell, a little over 320 in plates including micro plates. I also have some KBs and a drag sled. All set up on a concrete slab in the back yard. I have a belt I haven't used much and looking for some straps for when I start working on Chin negatives.

Calorie Goal per My Fitness Pal is 2788. I am going to start there and see how it goes. To meet Protien Goals the Macros I am aiming for is 279 P 279 C and 62 F. I am starting to research meal plan/ prepping to meet these. As for now I am tracking on MFP and trying to get close. As for today I fell short of these Macros. 301 C 156 P and 104 F. Total calories were under but not enough protein.

Today was my first day on GreySkull LP and first day under a Barbell since back from vacation.
Warmup was a walk around the block
() stands for warmup sets
Bench (45x8, 95x5,) 135x5x2, 135x13 (5 lbs next session)
Barbell Row (45x10) 95x2, 95x14 (5 lbs next session)
Squat (45x10, 95x5, 135x5) 185x5x2, 185x8 (5 lbs next session)
Weights all felt good. I know there was more in the tank for those squats but I'm still trying to learn how to determine how many are left in the tank. With more experience I will up the push further into those AMRAPs.

Tomorrow's plan is some sled dragging and an extra walk.

Any feedback is welcome and appreciated! Thanks for stopping by and Thanks again for those that helped me chose this program!

Good move going with GSLP.

Stick with that program until you start stalling out hard on your lifts, then it’s time to step away from linear progression and into a more sustainable form of progressive overload.

Keep putting in the work and the gains will come.

 

[Slabiathan]

Good move going with GSLP.

Stick with that program until you start stalling out hard on your lifts, then it’s time to step away from linear progression and into a more sustainable form of progressive overload.

Keep putting in the work and the gains will come.

Thanks! Will do!

 

[Slabiathan]

07/13/22

BW 372.3

Total calories under 2670

Warm up a quick walk around the block.

OHP (45x5, 75x5) 100x5x2, 100x8
Chin up holds and negatives x2
Deadlift (45x10, 95x5, 135x5, 185x5) 235x 6

Doing the holds and negatives were really fun. I set it up like @CJ suggested in another thread. Definitely going to push that harder next week now that I get the feel and set up better. I might also add them after the deadlift so I am not worried about conserving my grip.

 

[CJ]

07/13/22

BW 372.3

Total calories under 2670

Warm up a quick walk around the block.

OHP (45x5, 75x5) 100x5x2, 100x8
Chin up holds and negatives x2
Deadlift (45x10, 95x5, 135x5, 185x5) 235x 6

Doing the holds and negatives were really fun. I set it up like @CJ suggested in another thread. Definitely going to push that harder next week now that I get the feel and set up better. I might also add them after the deadlift so I am not worried about conserving my grip.

What'd I do?!?

 

[Slabiathan]

What'd I do?!?

I used the scaled Chin up method you suggested to me on the other thread about lifting. I appreciate it!

 

[CJ]

I used the scaled Chin up method you suggested to me on the other thread about lifting. I appreciate it!

Oh yeah, I remember now. The rack chins.

 

[Slabiathan]

Yep! They worked great! I know I will really be able to stay consistent and build with that setup!

 

[Slabiathan]

07/14/22
BW 371.2

Total calories we low today at 2130. Wasn't feeling great the morning, and had a very light lunch due to work being pretty crazy.

Cardio: 30 min walk around the neighborhood followed by the same sled work from Tuesday.
100 steps forward drag 2 plates on the sled
100 steps backwards drag 2 plates on the sled
Around the same distance for Rows, tricep extensions, front raise pull, and reverse fly pulls all with just a plate on the sled.

Excited for the Bench and Squats tomorrow!

 

[MetatronTurtle]

Let's get at it man, glad you're incorporating walking. It'll serve you well and will be kind on your knees.

 

[Slabiathan]

Let's get at it man, glad you're incorporating walking. It'll serve you well and will be kind on your knees.

Thanks! Definitely! They'll add up in no time!

 

[Slabiathan]

07/14/22

BW 371.8

Total calories 2640. Macros still not great. I am building a meal plan and shopping this weekend to tighten the sources of calories.
Warm up: walk around the block and body weight squats.

Bench (75x4, 100x3, 120x2) 140x5x2, 140x13 (5 lbs next session)

Barbell Row (55x4, 70x3, 85x2) 100x5x2, 100x15 (5 lbs next session)

Squat (105x4, 135x3, 160x2) 190x5x2, 190x11 (10 lbs next session)

Lifts are feeling better every session! Definitely getting better at getting tight and staying tight throughout the movement!

 

[Slabiathan]

I also found this really cool GreySkull LP tracker app!