Progress Log: Week 24

Weekly Weigh-In

241.9 lbs.

It’s been a really good week. This isn’t the first time I’ve dropped below 243, but it’s the most believable for me. The one previous time was the day after 8 hours of lawn work on a 90+ degree day. It was, without a doubt in my mind, water loss.

This time around it was definitely diet and exercise. This was the strongest week I’ve had to date and I’m here to holler about it. 🙂

Jonah week 24 progress
Had a great week! Feeling strong!



It’s a low rep/high weight week.


Chest and Biceps – I hit two unexpected personal bests, which left me quite pleased. I nailed a 180 single on the Smith Machine Incline Bench Press and a 170 single on the Smith Machine Incline Close Grip Press.

This particular bench position has been a struggle for me for a couple of years now. Back in 2019 I had a slight tear in my left rotator cuff. It required a couple of months of therapy and has never really been quite the same since.

Anyhow, the incline press position, since then, has been a struggle. At first, it was definitely due to pain and lack of mobility. Over the past year or so, it’s been a little more psychological. A damaged shoulder is never fun. It impacts every single upper body exercise you perform.

I broke through that mental block today. It felt really good.

I then went and spent a few hours in the yard, mowing and then hand cutting and removing sod. All in all I put in 16,534 steps.

Sunday was definitely the fun day.


Leg and Shoulders – Had a solid leg day. I hit 410 for a single in the Hack Squat and then went 755 for 3 in my Leg Press/Calf Press superset.

Most surprisingly, however, again, was a shoulder related exercise. I had been gutting out doubles and triples at 140 on the Leverage Shoulder Press, but struggled for months to crack 150. On my previous Heavy week I nailed that 150 for a pair. Today, I crushed it at 160 for 3.

I think my shoulder is now finally healed. It’s got me pretty stoked.


Back and Triceps – okay so, I get the chance to humble myself again here. But first off, I’m gonna pat myself on the back. I kicked tail on my Seated Cable Rows. I cracked 265 for a single, for the first time ever and that was awesome.

But my biggest achievement this day? I did two clean pull ups with a 55 lb assist. This would be about the equivalent of me weighing 195 lbs. I then went on to do three clean unassisted dips.

I remember days, way back when, when I was a scrawny 145 lb youngster. I would add 45 lb plates onto a dip belt and do sets of dips and pull ups.

I will probably never ever again be a healthy 145 lbs in my life. I’m aiming somewhere between 185 and 200. If I can get to a point where I can do a clean set of 10 dips and pull ups, I will be over the moon about it.

Big Three are down.


Circuit Training – Had an awesome CT day. I bumped the weight up on 11 of my 16 exercises and smoked through everything. These days end up leaving me feel really pumped and accomplished.


Yoga & Core – Oh yes, it’s been a bit since I’ve had one of these days. I got myself a half hour of yoga in and then added a half hour core calisthenics session.

I still hate planks. Hate.


I had the best of intentions to get some movement in today, but the day got away from me. I ended up having sushi lunch with my little sister and then went and hung out with my Pops for a few hours. Both were time well spent.

I then came home and got a case of the lazies. I also took advantage of my cheat day and gobbled down some delicious Mexican food.


Got an hour of yoga in this morning and feel great. I’m headed out to do some lawn work here in a bit and then Alicia and I will be heading downtown for some Pride events, where we’ll get some steps in.

Six days of exercise. Fitbit is proud of me.


caloric bar chart, values provided in table

So let’s put this all in a table…

DayCaloric Deficit/GainProteinWater
SaturdaySabbath – cheat day

In short, I crushed this week. I plan to do the same thing next week.

This is my first 10/10 week since I’ve started this journey. I like the feel of it.

Published by Jonah Sheridan Fenn

Nerd herder, word wrangler, working on the next chapter...

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