T Nation

Becoming Jackie Moon! (JMaier31)

strength
performance
t-ransformation2018
bodybuilding
t-ransformation2019

#3613

1.24.19

Woke at 233.6 lbs. I ate like crap today so I’m sure I’ll be back at 235+ tomorrow.

I had training today so I was off the streets. No workout. I’m about to head to a basketball game for my part time work.


#3614

1.25.19

Woke at 233.8 lbs which is a huge win after yesterday’s nutritional choices. I had a salad for dinner to try to salvage the day and it looks like it worked.

I’m hoping to go to the gym tonight for a back session.


#3615

Training

ABBREVIATED LIMBER 11 WARM UP

FULL V-UPS
2 x 12

J ROPE PULL
130 x 10
150 x 10
150 x 15 (1.5 reps)

DB ROW
100 x 8 ea (Nope. Not happening with the right arm.)
60 x 10 (1.5 reps)
60 x 10F/10T/10B (Right arm is definitely struggling. Had to break up my reps on the right side.)

REV CABLE FLY (21s F/T/B)
30 x 8/8/8
30 x 6/3/6
20 x 8/6/8

SA CABLE CURL (L arm only)
50 x 15
drop set
50/40/30/20/10
x 8/5/5/10a/10a
a = assisted

Weak session but I challenged some muscles. This took less than 30 minutes. Workouts don’t last long when you don’t do compound movements, legs, or conditioning.


#3616

1.26.19

Woke at 233.2 lbs. That’s the lightest I’ve been since I passed this weight during my fat year of 2018.

I’m not sure if I’ll go to lunch today or go workout.


#3617

Can’t you do both. Good work dropping the weight.


#3618

1.27.19

I forgot to weigh myself this morning, but I was 235.8 lbs after I got dressed for work (socks, shirt, work pants, and belt). I guess that’s better than being 235.8 with nothing but my shorts.

I watched a little bit of boxing last night and saw a 36 year old guy who was 6’6" and weighed in at 243 lbs for his fight. He looked great. Wait a minute… his stats were very close to mine. Does that mean that I actually look good at 6’4" and 220ish? No way!

I’ve decided that I’m headed back to my “before” photo for the 2018 T-ransformation Challenge. I posted the pics along with this year’s “before” photo but here’s a reminder.

From what I can tell, the heavier version of me isn’t exactly better. It’s bigger, but less defined, so what’s the tradeoff? What’s the benefit. I can think of a few reasons to be lighter:

  1. I’ll jump higher in basketball (same force, less mass to move)
  2. My hip will thank me
  3. I’ll be pretty lean and defined
  4. My old clothes will fit again (including my tailored suits)

Cons

  1. I won’t look like The Rock
  2. I’ll still struggle with wanting to be bigger and look like @littlesleeper
  3. I might not squat 405 or pull 600 lbs (but I should probably reconsider those goals with my dodgy hip)

So, there you have it. I should probably bookmark this post as a reminder in case I get distracted again. 2018 was a good year. I achieved some good things. In June, when I finished SGSS, I was the strongest I’d ever been in my life. It was great.

I think I can achieve a 500+ deadlift and 300+ bench if I desire, but I’m not sure about squatting. I might not squat again at all. What’s the point? I didn’t squat in my early lifting days and I still developed a good physique and had great performance on the court. I had some bounce in the gym when I was 19 and all we did for leg training for the baseball team was leg press, leg curls, and leg extensions. Occasionally, we’d throw in partial squats (put the safety bars 2 or 3 holes below the rack position and only do the lockout). I fear that leg press is too much hip flexion but it might be an option for high rep stuff. My heaviest leg press workout in college was 500 lbs. We’d load it up and do 3 deep reps, 20 top half reps, 3 deep reps, 20 top half reps, and 3 more deep reps. It burned. Coach was a big fan or partials but now that I’ve seen the research on how partial squats can improve sprint times and verticals I guess he was right.

If I can deadlift and power clean then I will do those lifts until I die. But squats and bench can suck it.

It’s almost 0900 hours and there hasn’t been a single call for anyone in my Bureau today (knock on wood). I think I’m going to head to the gym.


#3619

:blush:

I think this is a good plan man! Have something you can get better at, feel better with, and enjoy for the long term!


#3620

Health bro. Unless you are going to pull WR weights does it even matter other than the personal what if.

Even WR lifts who cares other than us other meatheads.


#3621

I know this. We all do. It’s still tough to accept lack of progress in terms of weight on the bar.

The reality is that I actually live this way already. I make progress. I get hurt or back off. I get back to my previous strength levels. Repeat. Someday I’ll figure this out. If I can accept maintenance in terms of physique then I can probably lift less and play basketball more… which could lead to more injuries :joy:


#3622

I almost forgot that I worked out today.

Training

PUSH UPS
x 20

INCLINE BENCH 1.5 REPS
105 x 10 x 3 sets

SEATED OHP 1.5 REPS
30s x 8 x 3 sets

INCLINE CABLE FLY
50 x 10
30 x 10F/10T/10B x 2 sets

CABLE PRESS DOWN
100 x 10F/10B/10T
110 x 10F/10B/10T
120 x 7F/7B/7T


#3623

@JMaier31 you dont have to be so focused on getting stronger on the big 3, heck you could make a goal of trap bar deadlifting 7 plates. Strength isn’t exclusive to the big 3.


#3624

Yep I’d love to see you strict hammer curl 100lb dumbells :stuck_out_tongue_winking_eye:


#3625

1.28.19

:fireworks: :fireworks: Woke at 230.2 lbs! :fireworks: :fireworks:

I knew I’d hit a new low today. :slight_smile:

@duketheslaya, I know the big three are irrelevant unless I’m competing, but part of this entire gym culture is fueled by ego. I don’t have a huge ego, but it’s there. And my gym ego knows that the big three are the most commonly trained lifts and that makes them the easiest measuring stick to use when determining if I’m stronger than someone else.

Bench doesn’t concern me too much. But I wish I could squat. From a simplistic training perspective the squat just challenges so many muscles that it’s hard not to love.

I know you like the way you feel when you kick ass in the gym. I do too. And it’s really hard to find that feeling with a pump workout or killing yourself with lunges. I can wear myself out but the overall effect of deadlifting or squatting a big weight is unmatched by any other gym lift.

I’m sure I could get that feeling with some strongman stuff but I don’t think doing yoke walks would be good for my hip either.

I’ll find out tomorrow what’s going on (hopefully). Once I’m past this injury I’m still going to avoid squatting movements - all of them. I’ve had enough of this so it’s time to switch my focus to injury prevention and longevity. I’m hopeful that I’ll be able to Deadlift and power clean though. If I can have those then I can be happy in the gym.


#3626

Training

PULL UPS
10, 7, 5, 5

SIDE TO SIDES (some call these windshield wipers)
2 x 10 ea side

LYING LEG RAISE
2 x 15

SMITH BARBELL ROW
105 x 10
125 x 10
125 x 10F/10T/10B
This didn’t work out the way I had hoped.

45* CABLE ROW OR PULL DOWN
95 x 10F/10B/10T
95 x 10T/10B/10F
Lat insertions screaming at this one.

SA UPRIGHT CABLE ROW
40 x 12 x 2 sets
40 x 30
Didn’t get much out of this today. I’d rather do high pulls.

SA CABLE CURL (L ONLY)
30 x 10F/10T/10B x 2 sets
My left arm feels huge when I do this single arm cable work. I can really focus on that particular bicep and it gets a near painful pump. I love it!


#3627

Nice work with the weight PR skinny


#3628

1.29.19

Woke at 230.6 lbs again.

I’m starting to embrace hunger as a good thing. Hunger means fat loss. Hunger means I’m getting leaner. Hunger means I’m getting that much closer to being shredded (probably not, lol).

@Simo74, I’m not at skinny yet. That pre-surgery pic from 2017 is skinny. But I think it probably looks better than my 240 lb pic. I look bigger and fuller, but it’s not necessarily a better look. I think it’s time to embrace my age and accept that lighter means more comfortable and healthier. I’m not ready to give up basketball so I probably ought to at least lose weight to reduce the effects of the running and jumping on my joints.


#3629

I took the promotional exam for Detective just to practice. I don’t think I’m ready to be a Detective because there are other jobs I’d like to do as an officer. I won’t take a demotion to do those if I promote.

Well, my plan backfired just enough to give me a chance to make an ass of myself. I’m 34th out of 63 people and the top 40 get an interview (which seems like a lot). I didn’t want an interview. :laughing:

Oh, well. I’ll make the most of it!


#3630

Hip Update

Well, the good news is that my labrum and everything looked good. There is a bone formation that Doc calls an H O. Bone dust from my surgery accumulated and formed a solid chunk of bone. It’s basically suspended in muscle on the front of my hip. It could be hitting multiple areas in my hip joint when I flex my hip.

Doc said it’s 50/50 as to whether or not this is my problem. He thinks there’s a small chance he hit this bone when he gave me my first injection. If he did then the medicine didn’t get to the desired spot and basically would have no effect.

I’m going to try another injection but this one will be guided by ultrasound to ensure they get past that bone. If it helps then I think that means the bone formation is the problem. If not then I don’t know where that leaves us.

We had a chat about modifying my lifestyle. Doc doesn’t like to tell people what to do. He wants to find a solution that fits my life. I told him I want to play basketball and he seemed to think that was perfectly reasonable. We both agreed that I don’t need to ever perform a squat again. I also told him I plan to lose weight. I don’t think 215 lbs is an unreasonable weight for me. I’ll have my six pack and it’ll put less wear and tear on my joints. Hopefully I’ll keep my strength and it’ll improve my vertical too.

Lastly, they looked at my right hip in the MRI for comparison. My right hip labrum appears to have an anterior tear. :joy: :joy: :joy:

I’m not even mad. I knew it was coming. We’re going to ignore it until it causes me problems. Doc didn’t even tell me about it. I read the report while waiting for him. He just said my left hip looked better than the right. I kind of chuckled and said “I know. I was nosy.”

I might have to go back to my old ways of training. No deadlifts. No squats. But there will be power cleans!


#3631

Hey, @adarqui - back when you were trying to increase your vertical, did you ever find a way to do it? I feel like we’re stuck with our genetics. We have a ceiling and training can help us reach it, but there’s nothing that will add to it.

What do you think?

I could touch 11’ flat footed a couple times in my life but I’ve never beat that. I would say I was stronger the second time but I still couldn’t get past the 11’ mark. I think I touched the top of the backboard square with an approach when I played college ball for one semester (I was a 22 year old walk-on. 23 when the season started).


#3632

yo!

Yea. I increased it a few times:

  • Initial LR-DLRVJ (left-right plant, double leg running vertical jump) was around 10’3"
  • Got that up pretty quick to ~10’7 (31")
  • Took a year or so to get it up to 11’0.5" (36.5")
  • Took another few years to get it up above that (no vertec during this period, just forearm hits on rim etc). (11’2"+, ~38-40-ish max, depending on which vert-addicts you ask, which doesn’t include me).

So a few pseudo-ceilings there. The first one is the easy one, getting passed those noob gains. The next set of pseudo-ceilings always take a ton of work.

So yea, I believe we have an absolute ceiling, based entirely on our physical structure & neuro-musculo-skeletal properties. But, I don’t think most of us come anywhere close to those physical/absolute ceilings. I feel like the only way for you to know, would be if you were to obsess (mentally and physically) about increasing your jumps (SVJ/RVJ etc) for several consecutive years, while training very hard, AND mostly staying healthy. Not easy to do, especially with vert.

It’s like me with running. What’s my ceiling? Seems pretty hard to get under 17 min 5k, couldn’t do it last year. But, I haven’t really trained hard enough. If I can’t break 17 minutes for 5k after say, a year of throwing in 100 mile weeks, or 120 mile weeks etc, and even hitting 150 mile weeks, then i’d say i’ve come close to my ceiling - which I can still end up improving but, this would be the realization that i’d be close to some physical/structural limits.

I’d agree that we can’t “add to a ceiling” - an absolute ceiling, but like I mentioned above, I don’t think most of us ever come close to it. Olympic athletes and such probably come pretty close. People who achieve “age graded efforts” at 90+%, are probably pretty close. Folks like us who consistently train hard, but “don’t give up everything to achieve it” - whatever “it” is, are probably much further away from our ceilings than we realize: which is good news!

I guess in the end, I believe the only way we’ll find out is if we reach some level of manic obsession, and just grind hard on basically one single goal, over, and over, and over, and over, and over, and over… and over, and over. Just has to be relentless, for many years. That can get especially “demoralizing” with something like vert, since there’s not really “vert competitions” and such one can just compete in: that’s the beauty of something like running. Also “progress” in vert is very difficult to comprehend, it’s a game of inches but, it really isn’t. It’s a game of nanometers, but we can’t really comprehend it. Taking you for example, I imagine you could surpass your previous best, but you’d have to go all in - and that itself is not easy.

That’s an awesome vert right there. Touching 11’ via SVJ/CMJ is nuts. Most I think I touched off of SVJ was 10’6" (30" hah). My reactive strength is way higher than my starting/explosive strength.

As for me, I stopped “verting” in 2012. There were several reasons, but a major one was: I started to see it more like “boxing”, ie - am I going to be able to do this my whole life? The answer was “no”. There’s no “old people” verting. Plus, I did a dunk contest in 2011 and really didn’t enjoy it. The idea of doing a “judged sport” makes no sense to me, and I never really enjoyed doing trick dunks - I just wanted to jump higher and crush simple dunks. So I drifted from it & knew eventually i’d channel my efforts into something like running: something with lots of competitions and certified results etc.

Rambled quick, about to sleep. Hope that makes some sense hah!

peace man!