POW's CrossFit Log

11/11/25

Cable row: 160x16, 12, 12, 11
Plate loaded preacher curl: 50x13, 10, 6+4, 9
Lat prayers: 75x10, 9, 7; 60x9, 9
Straight bar cable curls: 50x13, 9, 7
Lat pulldown: 160x10, 6; 130x10

Incline treadmill 35 minutes

11/12/25

Leg curls: 115x13, 11, 11, 11
Leg extensions: 160x14, 10+3, 10, 9, 8
Adductors: 75x15, 13, 13
Pendulum squat: 60x10, 10, 6
BSS on smith machine: +50x5, 6
Calf raise machine: 209x17, 14, 14, 14

Incline treadmill: 30 minutes @ 2.6/13%

11/13/25

Incline plate loaded chest press: +50x12, 12, 13
Machine Chest Press: 3x12x145
Cable Lateral Raises: 22x14, 12, 11; 14x12
Dip machine: 3x15x155
Reverse pec deck: 80x15, 10; 60x10
Overhead Rope Extensions: 42x12, 9
Straight bar pushdown: 46x10
Ab wheel: 15, 13, 12

Incline treadmill: 36 minutes

11/15/25

Leg curls: 115x14, 12, 11, 11
Smith BSS: 3x6x100
Pendulum squat: +50x8
Back extensions: +35x12, 13, 13
Leg extensions: 145x12, 9, 9, 8

Incline treadmill 40 minutes

Still lifting very consistently, just haven't been logging here because not sure there's a point. Weight has been stuck around 207-210 for about 6 weeks now due to work travel/holiday drift. A little maintenance after a ~10% reduction in weight probably isn't a bad thing though. Sleep has gotten better eating closer to maintenance so there is that.

Still aiming to hit 190 by the spring and confident I'll get there. I'm pretty sure I'll be very lean at 190, so will have to see where I want to go from there, but one step at a time.

Glad to hear you're still on it and just not logging. That's mainly why I don't, I'm not sure what the point is.

If someone actually read my logs and got something out of them, I'd post, but I'm pretty sure you're the only person who really drops in here. I log everything on my phone anyway, so no need or point to log it twice.

You still doing Orange Theory? Have you learned how to cook yet? Hopefully your diet is a bit better now that your Internet friends have told you that your diet staple should not be Costco chicken nuggets.

I'm still doing Orange Theory ~5x/week. Which, honestly, may be too much.

I'm not sure I've mentioned it but I have the fastest 200m row at the place I go (last two times we did it) and 500m. Not sure how, I chalk it up to most people being women and most men not being all that strong. I am certainly not the strongest person going there, though (which is unsurprising since I'm not actually very strong at all).

No, I have not learned to cook. Or rather, I can do it but am still eating Costco chicken nuggets instead lol. A big part of me doesn't want to mess with it.

I also eat a chocolate ninja creami every day. The same flavor. I also don't want to mess with trying too many new ones since all the others I've made kind of suck.

That's awesome that you're still enjoying Orange Theory. Not my cup of tea but all the power to you if it keeps you active. I usually lift 6 days a week and do something else active on the seventh, so OTF 5 days a week doesn't sound that crazy to me, but I don't know how intense their classes are.

I want to buy a Ninja creami. But Halo top is pretty good and easier than making it myself.

What do you mean you "don't want to mess with it?" Is this how you found dieting success? Chicken nuggets and ice cream? If that's what you're saying, there are easier ways to get lean than eating like a kindergartner.

Lol, yeah that's pretty much what I mean. Hard to want to put in extra effort into something that feels like it's working. Like, long-term I completely would like to make a better lunch with chicken + roasted potatoes instead. However, day-to-day I just don't want to set aside the time and make myself do it.

As far as ninja creami - I make a very basic chocolate soft server ice cream that I like better than any high-protien Halo top I've ever had, and it has better macros anyway.

They have prepared frozen grilled chicken in stores that's definitely healthier than chicken nuggets, which would be the same minimal effort.

Making 5 pounds of skinless chicken breast, seasoning it, and baking it is fairly low effort as far as cooking goes, too, but do what works for you. Have you made any more progress on weight loss?

Well, frozen grilled chicken is not going to taste as good, lol. I agree that making 5 pounds of chicken breast should be doable. I intend on implementing that at some point, we'll see when I get around to it.

Yes, I'm still losing weight. It's slowed down since Thanksgiving - I have been simply eating more calories more frequently than before then. I'm down to 195/196 from 212 or whatever. Getting fairly close to my 190 goal. I'm not sure that will be the final endpoint but once I get there I plan to at least take some kind of break and see how maintenance goes.

Just as an interesting aside, I've been on testosterone for 2 months and my testing level was down by 100. Now doing injections and upping the dose a bit. I wonder I can get the dosage right, whether I won't have to manage fatigue so much in my life or if it won't really help with that.

Also, for the record, I don't think the chicken nuggets are as bad as posters seem to be assuming -

https://www.costcobusinessdelivery.com/kirkland-signature-lightly-breaded-chicken-breast-chunks%2C-boneless-skinless%2C-4-lbs.product.2001153194.html

Costco Wholesale

Kirkland Signature Lightly Breaded Chicken Breast Chunks, Boneless Skinless, 4 lbs

Imo the biggest issue is that making chicken + potatoes is simply going to be more satiating. Is it really that much healthier? I guess I think of it is a bit healthier but maybe I'm way off.

Nice. Glad to hear your chicken nuggets and ninja creami diet is working wonders for you. I'm aiming for 190 too but that is almost certainly going to be the end of my cut. I'm already pretty lean at 205.

Why did you get on testosterone? Low levels? I don't know how it interacts with fatigue.

My levels were low 300 and I've been feeling not well rested even when seemingly sleeping enough. About a year ago that started happening and my libido suddenly fell off a cliff. Anyway, I brought it up with my doctor quite a few months ago and it's taken a long time to look into things.

I did a sleep study and the guy said I slept better than almost anyone in the lab so it seems it wasn't that. Anyway, my last bloodwork showed like 200ng/dl after 1.5 months of TRT. 300+ is "normal". I put that in quotes because it seems to probably be highly individual - some men may have "low" levels but not have any symptoms and it's fine, while the reverse can be true too.

Still at it. Weight staying steady between 205 - 210. I took up baking as a hobby, which is interfering slightly with getting down to 190, but I'll get there, eventually.

Got up to 110x13 DB Bulgarian split squats, which I'm pretty happy about.

On diet, baking as a hobby. :skullemoji:

Sounds really rough man.

I'm finally back on track (I think) since Thanksgiving. Kept getting derailed the last couple of months.

Made cornbread from scratch last night. It's no Costco chicken nuggets but it was delicious.

I'm not gaining weight; just not losing it either. I only realistically have 10# left to lose, at most. I'll be very lean at 195. The last mile's always the hardest I suppose.

Yeah, I'm probably not gaining weight either (except the water weight with eating a few hundred calories more day-to-day). Still, though, been hard getting consistent again. I just end up so hungry/tilted in the evening with my kids sometimes.