Road to a RAW 500+ Deadlift / 300+ Bench / 400+ Squat

[MattSxvx]

Went back and did spin class for an hour and a few core excercises afterwards. 1150 calories burned on that one. Ate about 3200 calories today.

[MattSxvx]

Down roughly 5.5 pounds. Going to check my bf% again today to see how that has progressed thus far. Having some green tea and then off for a fasted arm and calf workout.

[MattSxvx]

Ran to the gym and back this morning, about 2 miles total. Then did a bi/tri/forearm workout. Forgot to check my body fat. I think i may do spin class again tonight. Fasted for 17 hours. Eating a lottttt of food right now.

[MattSxvx]

Did spin class. Burned 2200 kcal in the gym alone today. Ate 3000 kcal. Finishing up my last meal of the day.

[Nicholas_Weir]

Nice bro!

Good to see you're lifting hard and eating big!

[MattSxvx]

Did my fasted workout on 15 hours of fast:

Incline DB press:
30x15, 40x12, 50x10, 60x5, 60x5 (could have done more but didnt have a spotter)

Bent Over DB Rows (per weight in each hand):
30x14, 40x10, 50x10, 50x10, 60x10

Romanian BB Dead Lift:
45x15, 135x10, 225x5, 245x5, 265x5

Incline Dumbell Fly's: (slow, full motion)
20x15, 30x10, 35x7, 35x6, 40x7

Short and sweet since i am at work today. Never know when you are going to get a call.

[MattSxvx]

Got literally zero sleep last night on shift. Just getting home now. Probably going to try to take a nap before i go do some core and possibly arms again depending on how they feel. I am really happy about those DB chest Flys yesterday (40's x 5), and i am feeling them today. I think i could have done more reps if i had a spot.

[MattSxvx]

Did just a fasted bi/tri workout. Went really slow on most of the movements to feel full contraction. Only made it fasting 14 hours today. Work really ruins my schedule.

[vegansludge]

Work really ruins my schedule.

I wouldn't sweat it. The cool thing about IF is that you can adjust your fasts everyday to what works for you; when I was doing it, there would be days I could go 18 hours without eating, other times I'd barely make it 10. Consistency's important but so is not stressing out over a few hours here and there.

And I agree - way to crush those flys the other day! Definitely impressive.

[MattSxvx]

Well its not the fasting cause i can deal with that but the no sleep thing is what bothers me. We work 24 hour shifts and we rarely sleep which is not conducive to maintaining healthy hormone levels.

[vegansludge]

Well its not the fasting cause i can deal with that but the no sleep thing is what bothers me. We work 24 hour shifts and we rarely sleep which is not conducive to maintaining healthy hormone levels.

Ah, I gotcha. I get around 6 hours, tops, from working two different jobs so, to some extent, I understand. It's only recently occurred to me how much this could be affecting my routine/ability to put on muscle.

The fact that you still managed to crush it with such little rest is a testament to your dedication and consistency, though.

[MattSxvx]

Thanks for all of the support. Just went and did spin class at the gym for some cardio. Burned 1300 cal at the gym total. Going to eat around 3000. According to the body fat scale i have been using it read 15.1% today. I hope this is accurate.

[MattSxvx]

Fasted around 15 hours. Actually ate a small bowl of oatmeal before my workout today because i was so hungry. Todays workout was pretty tough since my legs were still killing me from cycling class and the bi/tri workout yesterday. Ran to the gym and back as well which is roughly a mile each way.

Deadlift: (Raw, no straps, gloves, chalk, belts, etc)
135x12, 225x6, 275x5, 315x2, 315x1, 275x5

Pulldowns: (Chin-up grip)
80x12, 140x8, 180x5, 200x2, 180x4.5

Wide Grip Pulldowns: (good form, slow, no kipping or leaning)
80x12, 120x6, 120x6, 130x5, 140x5

Shoulder Press: (Machine, because everything else was taken today)
150x8, 200x5, 200x5, 200x5, 200x5 (the max i can put on it, it was still difficult though on the last two sets)

Plate Pullovers:
45x10, 45x10, 45x10, 45x10, 45x15

Not happy with my Deadlift performance. Much weaker that over the summer. My knww started to bother me on the heavier sets.

[MattSxvx]

Ate around 2900 cal. 420c, 130p, 80f. More carbs and less protein than usual but i ate a lot of fruit, veggies, and peanut butter today.

[MattSxvx]

I think today will be a day off. Possibly some light running at the station later.