Data's Hunt for Constant Progression

**data4** · 06-14-2016, 10:15 AM

I have made a couple of small changes along the way like dropping another 15 carbs, 10g fat and adding in an additional cardio session. I am being pretty aggressive considering how far out and the condition I am in. As I said though, I will probably break at some point and raise cals for a bit.

Current macros are:

295p/125c/100f on training days
295p/70c/100f on non TD (all fibrous carbs no direct starches)
245p/400c/50f is the mid week refeed if I do it.

Saturday refeeds are untracked at this point but I pretty much eat at the same place each time and know what I am getting.

Cardio:

2 sessions of wingate style HIIT for 4 intervals each
3 sessions of fasted steady state for 300 cals each (about 30 mins)

**The Solution** · 06-14-2016, 12:25 PM

Not bad at all with intake with how much longer you have left

it won't be long before you are in the pits like usual to get shredded

**data4** · 06-16-2016, 10:51 PM

Originally Posted by The Solution

Not bad at all with intake with how much longer you have left

it won't be long before you are in the pits like usual to get shredded

It should be interesting to see how it pans out with so much time left. Definitely going to be a much different prep.

Not much movement in weight or fatloss that I can see this week so I made a few tweaks. No midweek refeed today either. I am going to ride this out till at least Saturday and see how I look and feel.

Trained legs today

-Lying Leg Curl: 3 warm up
3 sets of 20 RPE 9

-Hip Adduction: 2 sets of 15 RPE 8

-Hip Abduction: 2 set of 15 RPE 8

-High Bar Squats with 3 sec eccentric: 3 work up sets
3 sets of 5 reps RPE 9
on set 3 the first 5 was tough then I took several deep breathes and dropped in for 5 more at regular tempo. This was rough!

-Narrow Stance Hacks: 2 warm up
3 sets of 12 reps RPE 8
Set 4 was an accumulation set. Started with just the sled for 5 reps and added 50 lbs then repeated over and over till failure.

-BB RDL:
*On these I go just short of the floor to keep tension on throughout. I really focus on a proper hip hinge and lots of tension.
4 sets of 6 reps working up on each set till I was close to failure on the last set.

-Single Leg Ext: 2 sets of 20 reps RPE 8

-Single Leg Curls: 2 sets of 20 reps RPE 8

Tonight I am also doing a couple sets of cell swelling work for calves and arms at home. Probably 5-10 mins of extra work.

**data4** · 06-16-2016, 11:13 PM

**data4** · 06-20-2016, 02:06 PM

Another successful 4-5 days. Hit a new low Saturday am right before a refeed and looked pretty tight so right on schedule.

I had my normal 6 month follow up with Dr Serrano this morning and all is good. Blood work looks good so Im set to roll for prep.

Extremely hectic week coming up so I wont be able to update much unfortunately. Planning to be out of town this weekend for a few things and had a death in the family today so that adds to the chaos this week along with several appts to get to (chiro, massage etc).

Hope everyone is well!

**data4** · 06-28-2016, 10:28 PM

Its been a crazy last few days. Had some traveling to do over the weekend for a relatives funeral and in the process of moving. This is on top of a crazy work load with in terms of client work so its been extra hectic to say the least. Going to keep this brief!

Weight is hovering at about 200 even the last couple days. Not a low BUT I am dropping quick after the refeed Sunday and that is with traveling too so that is a good sign. I should hit a low this week. Looking tighter than last week so things are moving. Great back and chest session today as well so I cant complain. Just chipping away at it!

Finished up training with some DB Floor Presses today. Left shoulder is giving me issues so these have been a life saver. This was my final set. Nothing fancy on this on. Trying to keeping as much tension on the pecs as possible throughout and going to failure. Finished emptying the tank!

**The Solution** · 06-29-2016, 05:40 AM

Is the house back up and running man? If so that would be great! Its been a long time coming!
See you in a few weeks!

**data4** · 06-29-2016, 12:32 PM

Originally Posted by The Solution

Is the house back up and running man? If so that would be great! Its been a long time coming!
See you in a few weeks!

Yes sir, working on moving stuff in. You can come check it out when you are out this way. It will take a bit to get eveything sorted but at least we can live it in pretty soon.

**The Solution** · 06-29-2016, 03:48 PM

No doubt about it man. Well talk as time comes closer to the 9th!

Originally Posted by data4

Yes sir, working on moving stuff in. You can come check it out when you are out this way. It will take a bit to get eveything sorted but at least we can live it in pretty soon.

**data4** · 07-01-2016, 11:02 PM

Hectic week this week moving things back into the new house along with the normal work load. No lapse in plan though.

Today was the leanest I have looked so far. Not really dropping much weight right now but noticing some positives in body comp so I will take it! Intake is on the lower end for this far out. Still planning to reset before too long but I think I can get a bit more out of this first. Trained legs yesterday, today off and then back at it for 3 more days in a row!

Doing my best to keep strength up right now. Feeling it some days but strength is holding for the most part even though I am working around a couple of nagging areas. Working on fixing the issues though.

Really liking the inclusion of BB RDLs during this training block. I have done them with DBs for so long these feel great!