THURSDAY
BW: 156.0 lbs
waist: 35"
Cardio
Incline treadmill walk
3.0 miles / 406 calories / 50:02 minutes
FRIDAY
BW: 157.4 lbs
waist: 34 1/2"
Boring But Big, v.2 - Deload
Bench press Major (Swiss bar)
bar x 10 x 2
DB row 55 lbs x 10
75 lbs x 10
DB row 60 lbs x 10
90 lbs x 8
DB row 65 lbs x 10
105 lbs x 6
OHP Minor
bar x 10 x 2
pullups x 10
60 lbs x 10
neutral grip chins x 10
60 lbs x 10
chins x 10
60 lbs x 10
Total training time: 45 minutes
SATURDAY
BW: 158.0 lbs
waist: 35 1/2"
Cardio
Incline treadmill walk
3.0 miles / 432 calories / 49:02 minutes
SUNDAY
BW: 159.6 lbs
waist: 35"
Boring But Big, v.2 - Deload
Squat Major
bar x 10 x 2
85 lbs x 10
crunches +5 lbs x 20
105 lbs x 10
crunches +5 lbs x 20
125 lbs x 8
crunches +5 lbs x 20
145 lbs x 6
Deadlift Minor
bar x 10 x 2
95 lbs x 8
HLRs x 10
135 lbs x 10
HLRs x 10
135 lbs x 10
HLRs x 10
135 lbs x 10
Total training time: 45 minutes
MONDAY
BW: 157.4 lbs
waist: 34 1/2"
Boring But Big, Cycle 2
OHP Major
bar x 10
pullups x 10
bar x 10
pullups x 10
65 lbs x 8
neutral grip chins x 10
77 lbs x 5
chins x 10
87 lbs x 5
chins x 10
100 lbs x 10
Bench press Minor (Swiss bar)
bar x 10 x 2
65 lbs x 8
85 lbs x 5
105 lbs x 3
DB rows 60 lbs x 10
120 lbs x 5
DB rows 65 lbs x 10
120 lbs x 5
DB rows 70 lbs x 10
120 lbs x 5
DB rows 75 lbs x 10
120 lbs x 5
DB rows 75 lbs x 10
120 lbs x 17
Total traning time: 80 minutes.
Disappointed about the OHP top set; targeted 12-13 reps and only got 10. Bench was better, hitting target of 17 reps.
TUESDAY
BW: 158.2 lbs
waist: 34 1/2"
Cardio
Incline treadmill walk
3.0 miles / 434 calories / 49:05 minutes
Switching up my resistance training schedule a little. Still 4x/week of lifting. But will do MWFSa instead of MTRF.
Also going on a low carb (<50g) for the next week ahead of Thanksgiving, and then picking it back up after the holiday. I’d like to make some real progress on my waistline (not just scale weight) going into the end of the year and have some momentum as the Transformation begins in January.
WEDNESDAY
BW: 157.6 lbs
waist: 34 3/4"
Boring But Big, Cycle 2
Deadlift Major
bar x 10 x 2
95 lbs x 8
HLRs x 10
135 lbs x 5
HLRs x10
160 lbs x 3
HLRs x 10
185 lbs x 5
HLRs x 10
210 lbs x 5
HLRs x 10
235 lbs x 7 1/2
Squat Minor
bar x 10 x 2
95 lbs x 8
135 lbs x 5
150 lbs x 3
ab crunches +10 lbs x 20
165 lbs x 5
ab crunches +10 lbs x 20
165 lbs x 5
ab crunches +10 lbs x 20
165 lbs x 5
ab crunches +10 lbs x 20
165 lbs x 5
ab crunches +10 lbs x 20
165 lbs x 20(!)
Total training time: 85 minutes.
Deadlifts: Focusing on a couple of new cues (probably too many). Used a rolled hand towel under my chin during the warm up sets, and worked hard to engage lats (bend the bar) and breath-brace. Might have had another rep or two if I hadn’t gotten a little distracted.
Squats: Big doubts about being able to put in a decent top set. Paused at the top twice. Cardio was fine enough. Just didn’t feel as if I had the juice. Grateful for the 20.
Diet: On point for a lower body day. 1933 calories: P194 F68 C40.
THURSDAY
BW: 157.2 lbs
waist: 34 3/4”
Cardio
Incline treadmill walk
3.0 miles / 431 calories / 49:20 minutes
1308 calories: P86 F56 C28
FRIDAY
BW: 156.8 lbs
waist: 34 1/2"
Boring But Big, Cycle 2
Bench press (Swiss bar)
bar x 10 x 2
DB rows 60 lbs x 10
65 lbs x 8
DB rows 65 lbs x 10
85 lbs x 5
DB rows 70 lbs x 10
100 lbs x 5
DB rows 75 lbs x 10
115 lbs x 5
DB rows 75 lbs x 10
130 lbs x 12
OHP Minor
bar x 10 x 2
65 lbs x 8
80 lbs x 5
pullups x 10
92 lbs x 5
pullups x 10
92 lbs x 5
neutral grip chins x 10
92 lbs x 5
chins x 10
92 lbs x 5
chins x 10
92 lbs x 11
Total training time: 90 minutes
SATURDAY
BW: 157.0 lbs
waist: 35"
Cardio
Incline treadmill walk
3.0 miles / 408 calories / 50:12 minutes
SUNDAY
BW: 157.8 lbs
waist: 34 1/2"
off
MONDAY
BW: 157.6 lbs
waist: 34 1/2"
Cardio
Incline treadmill walk
3.0 miles / 421 calories / 50:02 minutes
TUESDAY
BW: 157.4 lbs
waist: 34 1/4"
Boring But Big, Cycle 2
Squat Major
bar x 10 x 2
ab crunch +10 lbs x 20
95 lbs x 8
ab crunch +10 lbs x 20
120 lbs x 5
ab crunch +10 lbs x 20
145 lbs x 5
ab crunch +10 lbs x 20
165 lbs x 5
ab crunch +10 lbs x 20
180 lbs x 17
Deadlift Minor
bar x 10
95 lbs x 8
135 lbs x 5
175 lbs x 3
200 lbs x 3
HLRs x 10
220 lbs x 5
HLRs x 10
220 lbs x 5
HLRs x 10
220 lbs x 5
HLRs x 10
220 lbs x 5
HLRs x 10
220 lbs x 8
Total training time: 80 minutes
WEDNESDAY
BW: 158.0 lbs
waist: 34 1.2"
Cardio
Incline treadmill walk
3.0 miles / 420 calories / 50:06 minutes
On track for a second consecutive week with virtually no weekly weight loss on average. Living through the worst of both worlds: strength gains and weight loss both stalled. Not ideal heading into a Thanksgiving weekend with no training and an over-abundance of food. Will have to work towards a sharper cut (Velocity Diet?) in the weeks between Monday and Xmas.
MONDAY
BW: 158.2 lbs
waist: 34 3/4"
Boring But Big, Cycle 2
OHP Major
bar x 10
pullups x 10
bar x 10
pullups x 10
65 lbs x 8
neutral grip chins x 10
80 lbs x 3
chins x 10
92 lbs x 3
chins x 10
105 lbs x 9(!)
Bench press Minor (Swiss bar)
bar x 10 x 2
65 lbs x 8
85 lbs x 5
105 lbs x 3
DB row 60 lbs x 10
120 lbs x 5
DB row 65 lbs x 10
120 lbs x 5
DB row 70 lbs x 10
120 lbs x 5
DB row 75 lbs x 10
120 lbs x 5
DB row 75 lbs x 10
120 lbs x 16 (!)
Total training time: 85 minutes. Not a strong day. Last reps on the OHP and Bench press top sets were as close to grinders as I want to get. One short of PR in both instances, so nothing felonious.
Pre-Xmas cut begins today. Carbs will be the biggest casualty. I’ll allow myself 1/2 cup of rice for lunch/pre-workout on training days, but carb free and low cal on cardio days (Tue, Thu, Sun). Looking drop 1% a week for the next three weeks to > 154 lbs, then use the 2022 Transformation to make a run to 145 lbs.
TUESDAY
BW: 158.8 lbs
waist: 34 1/2"
Cardio
Ten 2-minute row sprints
Average time (total): 2:07 minutes (21:09 minutes)
Average calories (total): 26 calories (259 calories)
Average distance: 461m
One minute rest between sprints
Incline treadmill walk
3.0 miles / 434 calories / 49:01 minutes
Upping the intensity with my cardio. Initial goal is to average 500m in 2 minutes or less for ten sprints. Used damper 5 for four sprints, damper 7 for four sprints, and damper 9 for the final two sprints.
Speaking of intensity, interesting to note that the rowing cost about 12 calories per minute while the treadmill cost about 9.
Working on a soundtrack for my sprints.
Beyond Belief
We Will Rock You
Communication Breakdown
Immigrant Song
Rat Salad
Break On Through
You Really Got Me
All Day and All of the Night
Blown Away
Wax Simulacra
I’m thinking about adding ten minutes on the Airdyne to start and cutting back the treadmill to 30 minutes, giving me about an hour of training which is what I’d like to have across the board with both strength and conditioning time-wise.
WEDNESDAY
BW: 157.2 lbs
waist: 34 1/2”
Boring But Big, Cycle 2
Deadlift Major
bar x 10 x 2
95 lbs x 8
HLRs x 10
135 lbs x 5
HLRs x 10
165 lbs x 3
HLRs x 10
192 lbs x 3
HLRs x 10
220 lbs x 3
HLRs x 10
245 lbs x 5
Squat Minor
bar x 10 x 2
95 lbs x 8
135 lbs x 5
150 lbs x 3
abs +10 lbs x 20
165 lbs x 5
abs +10lbs x 20
165 lbs x 5
abs +10 lbs x 20
165 lbs x 5
abs +10 lbs x 20
165 lbs x 5
abs +10 lbs x 20
165 lbs x 20
Total training time: 80 minutes.
THURSDAY
BW: 158.8 lbs
waist: 34 3/4"
Cardio
Ten 2-minute row sprints
Average time (total): 2:05 minutes (20:54 minutes)
Average calories (total): 25.4 calories (254 calories)
Average distance: 457m
One minute rest between sprints
Incline treadmill walk
3.0 miles / 434 calories / 49:01 minutes
FRIDAY
BW: 158.8 lbs
waist: 34 3/4"
Boring But Big, Cycle 2
Bench press Major (Swiss bar)
bar x 10 x 2
DB rows 60lbs x 10
65 lbs x 8
DB rows 65 lbs x 10
85 lbs x 5
DB rows 70 lbs x 10
105 lbs x 3
DB rows 75 lbs x 10
120 lbs x 3
DB rows 75 lbs x 10
135 lbs x 10
OHP Minor
bar x 10 x 2
65 lbs x 8
85 lbs x 5
pullups x 10
92 lbs x 5
pullups x 10
92 lbs x 5
neutral grip chins x 10
92 lbs x 5
chins x 10
92 lbs x 5
chins x 8 / 2
92 lbs x 12
Total training time: 90 minutes. First time I missed on chins in awhile. Glad to get the rep PR on the OHP Minor top set afterwards.
SATURDAY
BW: 158.2 lbs
waist: 34 3/4"
Cardio
Incline treadmill walk
3.0 miles / 433 calories / 49:01 minutes
Lighter cardio session. Quads are still sore from Thursday’s row sprints. I’d like to put a harder cardio session on Saturday mornings; if I come out of retirement next year and start competing locally, I’ll be grateful for developing the habit.
SUNDAY
BW: 159.0 lbs
waist: 35:
OFF
MONDAY
BW: 160.8 lbs
waist: 35"
Boring But Big, Cycle 2
Squat Major
bar x 10 x 2
abs +10 lbs x 20
95 lbs x 8
abs +10 lbs x 20
125 lbs x 5
abs +10 lbs x 20
150 lbs x 3
abs +10 lbs x 20
167 lbs x 3
abs +10 lbs x 20
190 lbs x 17
Deadlift Minor
bar x 10
95 lbs x 8
135 lbs x 5
175 lbs x 3
200 lbs x 3
HLR x 10
220 lbs x 5
HLR x 10
220 lbs x 5
HLR x 10
220 lbs x 5
HLR x 10
220 lbs x 5
HLR x 10
220 lbs x 8
Total training time: 85 minutes.
Strange gym these days. Sometimes I’m the only one in the free weight area and sometimes it’s like a Tokyo subway car.
First day of Velocity Diet. Two protein-only shakes (50g P each), a Quest bar (20g P 3g net C), an intraworkout shake 25g P 30g C) before my HSM: 5oz NY Strip, 1/2 cup of rice, big green salad with olive oil & vinegar.
TUESDAY
BW: 159.0 lbs
waist: 35”
Cardio
Ten 2-minute row sprints
Average time (total): 2:06 minutes (21:00 minutes)
Average calories (total): 26 calories (260 calories)
Average distance (total): 463m (4.6km)
One minute rest between sprints
Incline treadmill walk
3.0 miles / 434 calories / 49:01 minutes