Adopting IF Log

[Fiji]

Weight: 83.3kg - Ha, I was right. Quite like that my weight change is consistent. Carb up today so going to guess 84.7kg for tomorrow.

[Fiji]

Macros for the day (P/F/C): 163/118/20 - 1814 cals

Weight: 85.4kg

[Fiji]

Deadlifts - 137.5kg x 5, 125kg x 6, 112.5kg x 7
Chindowns - 100 x 4, 95 x 5, 90 x 6
Cable Rows - (80 x 6) x 3
Close Grip Chinups - 10kg x 6, 10kg x 5, 10kg x 4
Rotator cuff work

Weight: 86.2kg

Macros for the day (P/F/C): 169/165/12 - 2210 cals

[Fiji]

Yesterday:

Weight: 84.7kg

Today:

Weight: 83.6kg

Squat - 125kg x 5, 115kg x 6, 105kg x 7

Bench - 85kg x 3, 80kg x 4, 75kg x 5

Stiff Legged Deadlifts - (100kg x 6) x 3

BB Shoulder Press - 55kg x 5, 55kg x 3, 50kg x 4

Close Grip Bench - 70kg x 5, 65kg x6, 65kg x 5

Upper body seems to have plateaued.

[Fiji]

Yesterday:

Weight: 83.6kg

Today:

Managed to injure myself somehow between the car and the gym, lol. Don't know if it was when I slammed the car door or what, but my right pec suddenly started killing me. Did my session since it was all pull work and the pain disappeared after a few sets of deadlifts. Feels fine now. Bit weird.

Deadlifts - 140kg x 5, 127.5kg x 6, 115kg x 7
Chindowns - 100 x 6, 95 x 7, 90 x 7
Cable Rows - 85 x 6, 85 x 6, 85 x 5 - so easy to cheat on these, going to stick with 85 until I'm sure I'm keeping decent form
Close Grip Chinups - 10kg x 6, 10kg x 5, 10kg x 4
Rotator cuff work

Weight: 83.6kg - Bah, Thursday is normally my weight drop day. It's weird, I know day to day weight can vary a fair bit and you can't really draw any conclusions from it, but it still feels a bit disappointing when it goes the wrong way, lol.

[Fiji]

Friday:

Weight: 83.6kg

Yesterday:

Weight: 85.1kg

Today:

Weight: 84.4kg

Squat - 130kg x 5, 120kg x 6, 110kg x 7 - form was going a bit on the first set, tipping forward slightly at the bottom of the lift, need to keep an eye on this

Bench - 85kg x 3, 80kg x 4, 75kg x 6 - always had trouble improving bench, as long as it's not going down I suppose

Stiff Legged Deadlifts - (102.5kg x 6) x 3

BB Shoulder Press - 55kg x 6, 55kg x 3, 50kg x 5

Close Grip Bench - 70kg x 5, 70kg x 3, 65kg x 5

[Fiji]

Yesterday:

Weight: 83.9kg

Today:

Deadlifts - 142.5kg x 5, 130kg x 6, 117.5kg x 7
Chindowns - 105 x 4, 100 x 5, 95 x 6
Cable Rows - (85 x 6) x 3
Close Grip Chinups - (10kg x 6) x 3
Rotator cuff work

Summer must be on it's way, worked up a sweat for the first time in months.

Weight: 83.2kg - lowest yet, and still two days left to lose a bit more before carb up, if I'm in the 82s Friday morning I'll be happy

[Fiji]

Yesterday:

Weight: 83.2kg

Today:

Weight: 82.5kg - hurrah, happy with this, especially after last week stall

Squat - 132.5kg x 5, 122.5kg x 6, 112.5kg x 7

Bench - 80kg x 6, 75kg x 6, 70kg x 7 - been struggling with 85kg so dropped down and changing my target rep range for bench from 5-7 to 7-9, see if this helps

Stiff Legged Deadlifts - (105kg x 6) x 3

BB Shoulder Press - 55kg x 6, 55kg x 3, 50kg x 6

Close Grip Bench - 70kg x 4, 65kg x 5, 60kg x 5 - went climbing this morning so blaming that for the drop here

[McPeedster]

Ello, just been reading all your posts. Your making good gains both in strength and body weight reduction. I'm interested as currently doing SL 5x5 and am considering combining with IF.
Keep up the good work.

[Fiji]

Quote

Ello, just been reading all your posts. Your making good gains both in strength and body weight reduction. I'm interested as currently doing SL 5x5 and am considering combining with IF.
Keep up the good work.

Thanks mate. To be honest I'm fairly sure the weight loss is simply from calorie restriction (starting to count calories, and especially reducing carb up from two days to 8 hours) rather than anything special about IF. Where IF really comes good for me is making the calorie restriction easy to stomach. I've had no problems sticking to 1800 cals on my rest days, it's been no effort at all (I suspect sticking to fat & protein helps with satiety too). If I have to go lower I can't imagine it being too hard either. Having most cals after training is brilliant too.