Week 62


Will go up to ~2,400cal today. Lifted weights and played about 3 full court games after.

Edit: perfect eating day, 'cept for the pizza but that's okay.


Dropped down to 205lbs in full attire. Nice! Last time I did chin ups I was at 207 so that's perfect.

Light day for squats. Was kinda easy. Knee was still bothering me. Pretty sure i got jumper's knee.

Bench press was hard as hell. I probably coulda got 5/5/4 if I had a spotter to help lift the bar off the rack. That part takes a lot of energy out of me. Getting close to my PR of 210x5 though! 3min rests.

Chin ups were easier than last time. Got all reps. 3min rests.

Barbell rollouts don't feel as hard as they used to be, even though I'm struggling on the last reps the same as before. I guess it was a completely new exercise to me before so I felt the DOMS. 2min rests.

Delt flyes were tough. 2min rests.




Played a few full courts after. Dunked the ball VERY easily and cleanly off about 3 steps. Problem is, jumping hurts my left knee a lot. I plant LR so that's definitely the reason. Right knee hurts also, but not as bad. This is extremely annoying. At least it doesn't hurt as much as when I weighed 210lbs though. At this rate, pain should be gone by the time I get down to 195lbs.

Just played a lot of basketball... too much... will be very sore for tomorrow's workout, and it'll probably be a shitty one too.

On the plus side, I dunked two handed off two feet! Plus my knee was really bothering me. If it wasn't, I woulda gotten an inch or two higher. I haven't two handed it clean in a few months.

I could only imagine how high I'd be getting if I were still at a 405x4 squat.

Week 62


Had to estimate the halal food. Wasn't from the crazy stand I usually go to. It was about 1 cup rice, some lettuce, 1/4 tomato, and i guess a chicken breast's worth of chicken. Then BBQ and white sauce, let's say 1 tablespoon each.

Edit: How is it possible the halal food i usually get is 2,045 calories?! That's what sources say online... fugging crazy.... when I break it down piece by piece, it can't be. Then again I usually have almost a whole CUP of sauce when I get it from the famous halal guys. Plus they give 2x more chicken and rice, and add pita bread on top of that.

Re-edit: HOLY SHIT applebees boneless wings are STACKED with calories! dam... i pretty much just wiped away 2 or 3 days of weight loss with this crap. Actually, now it'll take another 2-3 days to get back to where I was, so that's 4-6 days of no progress right there. Crap.

Week 63


Lifted weights and played ball after for an hour. Good calorie deficit today. Also got in plenty of protein, great day.


Squat was easy as hell actually. Just went slow because of my knee. Felt discomfort, not really pain. Foam rolled quads before and after. 3min rests.

Natural GHR's... hard as hell.... first time I did these in a few years. Supersetted with quad stretches. 2min rests.

Shoulder press was hard as hell. Going to take a few more tries to nail 135. 3min rests.

Pendlay rows were hard as hell. Can't believe I hit them all. 3min rests.

Hanging leg raises got way easier. 90sec rests.

Cable external rotations got easier too, so did 3x10. 90sec rests.

how far up do you go on hanging leg raises? waist? TTB?

Week 63


Lifted weights and played ball after for an hour. Will cap calories at 2,500 for today.


Minimal knee pain in my squats today. Awesome! Can already see the effects of my rehab and it's been two days...

Bench was tough. Bar really dug into my hands and it hurt like crazy. However, went up from last time. All-time PR was 210x5 at a higher bodyweight, so my relative bench is the highest it's ever been right now. 3min rests.

I think this is the highest total weight I've done for chin ups too. Highest added weight was +45lbs for 5 or 6 reps, but I was skinnier back then. Like 165lbs lol. 3min rests.

Natural GHR's got MUCH easier already. I nearly had one completely controlled negative down to the bottom. The concentrics are done with a hard push-off from the arms. Supersetted with quad stretches. 2min rests.

Barbell rollouts were tough. Didn't do them with my knees on a box to simulate a decline and it was harder this way... weird. 2min rests.

Bent over rear delt flyes were repped non-stop which I couldn't do before. 2min rests.



Overall awesome today. Very happy about knee pain slightly going away, and I did a lot of exercises today but had plenty of energy. On top of that I'm cutting and still seeing improvements  

Also tastes great in coffee and on cottage cheese.  I can't get enough of the stuff.

most likely voodoo broscience. only study i could find after a quick look was on rats and it involved giving them the equivalent (for you) of 1820g of cinnamon per day. but it does taste delicious, no doubt about that.