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Bringing Back the Beast- Willybrokeback's Official 2021Transformation Challenge Log

Started the log. Will post stats/goals/pics on the first. Just wanted to get the log started.

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stats next after workout.

Couple notes:

Height 5’10
Weight 255

Goal: Cut Fat, look better by my 50th in may, Hit 225lbs (see where I am at there).
Plan-
2000 k/cal daily
Protein 200-300 (I would love to hit 300 daily, but struggle to do so. If I hit 200 I will call it a win and over bonus).
Carbs: 200 or under
Fats: I dont track these. I get enough.

Mondays: Off. Walk 1 Hour
Tuesdays Legs
Wed: Chest/ Back/Bi/Abs
Thurs: Shoulders/Back/Abs
Friday: Legs
Saturday Chest/Tri/Traps
Sunday- Thinking V Burn on Sundays

Also going to try and walk 30-60 Min daily.

1/4 Monday -Walked. 1894 Calories, 171 Protein, 64 carbs, 47 fat. Having some stomach issues and did not want to put protein powder in there. Came up short on protein.

1/5. Strained my back week before last. Could not workout much last week so I took it a bit easy today. Afraid to hurt it again.
Deadlifts
135x5
175x5
245x3
295x2
335x1
Sumo Deadlifts
135x5
175x5
275x5
275x5
295x5
295x6. As many as possible, but I was starting to feel it a bit too much.

Circut: Ab Wheel Rollout 15, Front delt raises 15x15, Single Leg Standing Calf Raises bwx20

Went through 4 times. Ok workout, back a little stiff, but not like it was. Stomach still a bit unsettled but getting the protein in.

Wed 1/6

Bench:
135x7
175x5
225x3
245x5
275x3
315x1
335x2
300x3
285x4
260x3
245x5
225x3
210x5

Circuit Fat Man Pullups BWx15, Reverse Situps, Bent Over Dum Raises 25lbsx15
Four times through.
Barbell Shrugs
185x15
185x15
185x15

Didn’t walk today because… well the country was going to shit, and I felt compelled to watch after work. Yesterdays totals were Calories 2254 P 233, 111carbs, 91 F

Thursday 1/7
Single Arm Landmine Shoulder Press (Not sure how to calculate the weight since I am not lifting the whole bar, so I just log the plates).
45x8
55x5
70x3
70x3
70x6
60x4
55x5
50x7
45x20. + Superset of Bent Over Barbell Rows 135x30

Circuit of Single Arm Landmine Rows 65x10, AB Wheel Rollouts, Dumbbell 30 x 12 (last set was 20 reps).
Walk only 20 Min today.

Good Job BRO! Keep it going!

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Friday- Off weights walked 50min incline 4 speed 2.4 (I am a slow walker lol)

Saturday 1/9/2021

Zercher Squats (I do these to keep from loading my spine and high front squats hurt my shoulders, I have to go lighter though- although I did buy a spuds squat belt and am building the platforms).

BWx10
135x5
155x5
175x3
185x3
175x3
165x3
155x4
145x5
135x11

Superset of Single arm Dumbbell Deadlift 30x12 (highest db i have), front lat raise 15x15
Four times through

Thank you.

Sunday 01/10/2021

Walk 40 min total - 4 incline 2.5 speed.

Bench
135x8
175x5
210x8
255x5
285x3
285x3
285x3
260x4
245x5
235x6
225x7
210x20 (as many as possible)

Close Grip Press- One long drop set.
185x6
175x6
155x6
120x15

Circut- Lat Pulldown 135x12, Bent Over Row 25x15, Dumbbell Curl 30x12 (last set AMAP 20). Performed 3x with two additional sets of lat pulldowns. Calories- 2033, P 162, C158, F 84. Missed protein goal again. I am finding it hard to hit the protein goal. Ideally I would be up around 250 at least.

Monday- Walk 50 minutes.

1/12 Tuesday my back was a bit sore and I was exhausted for some reason, so I decided to just walk for 50 minutes.

1/13. Chest (I decided to skip the deadlift workout and rest my back. Am ordering a Trap bar and going to go with that, and the belt squats (as soon as my platforms are built).

Anyway-

Bench
135x8
185x5
255x5
275x5
315x1
340x1
300x3
275x4
260x3
245x5
225x3
210x5

Circut- 4x through- Barbell Row 185x10, Bent over lat raise 25x15, Ab Wheel rollout 15, Barbell Shrugs 185x15.
Walked 50 Minutes 4 incline 2.6 speed.

Yesterdays calories hit 2349 202P, 180 C, 62 F

1/14/2021.

Landmine Shoulder Press

50x8
60x5
70x3
80x3
80x3
70x4
60x5
55x6
50x(AMRAP) (20) Each

Circut - Fat Man Pullups x10, Reverse Situp x 15, Standing DB Curls 30x12 (AMARP on last set). Four times through.

Walked 5 incline 2.4 speed 47 Minutes.

Any HIIT? I started doing 50yrd explosive sprints sets of 10x’s
(in honor of my 48yo friend who died of a heart attack recently)
walking 50yrds back to starting point, rest for 30-60 sec, and re launching.

Cardio in mind, but activating muscles I hadn’t known in a long while! Having to seriously warm up!

Check this dude out:

I would love to do this kind of HIIT, but unfortunately, running and sprinting are out for me. My back is so bad I really have to pick and choose. I did get trap bar and am planning some loaded carry days, so I may set them up like intervals.

Lets see. Today is Jan 22nd. Hit all workouts so far. Had a two day fast this week (medical procedure), but missed the walks. Think I have a cold- Hope its a cold anyway and not something worse. Bench up to 340, hoping to hit 350 next week. Still don’t have my boxes for my squats and my back is a bit sore lately so I am trying to figure out how to hit quads with my equipment and save my back. I am thinking loaded carries for a bit until the boxes get here. Diet has been pretty solid and the two days of fasting I think set me up pretty good this week. Will try and get workouts logged more consistently.