Thread: Jrock's full body training log

Ok, so weekly check in was a bit frustrating. Two weeks in a row with no real change on waist measurement, despite a drop in calories. Hunger has really been creeping up. So, I'm gonna try a 7 day diet break- gonna go to maintenance for a week at 3200 calories. 8 weeks in a deficit, a short break might not be a bad idea- this is still a bit controversial in the evidence based community but there are some proponents of it. Also, for the week(to start), gonna try a modified uppper/lower. Just to see how it feels. Same exercises, same volume, just dropping frequency to 3x's a week on upper body groups and 2x's a week on lower- will do a hip movement each day. Will try it for the week and go from there.

today's workout:

Upper 1

bench heavy 5,5,6
fly light 16,15
arnolds light 13,11,12
shrug light 17,14,14
row heavy 6,6,7
neutral chins 6,5,4
db pullovers light 17,15,12
curls BFR 30/15/15/15
skullovers bfr 30/15/15/12
angled hip extension 20,20,20

Update.

Lower workout yesterday was going well until standing calf raises. Got sloppy on 2nd set and bounced in/out of the bottom of a rep and strained my right calf. Pretty severely. I’mmediately had to stop and sit down for a minute. Didnt do much after that. I’m hobbling around. Calf is a bit swollen. No knot, no bruising so it’s not ruptured, just a pretty bad strain.