T Nation

Burien Top Team's Arms of Autumn

THURSDAY

BW: 154.3 lbs
waist: 34"

Cardio
Incline treadmill walk
2.25 miles / 270 calories / 39:01 minutes

FRIDAY

BW: 154.2 lbs
waist: 34"

Cardio
Incline treadmill walk
2.0 miles / 232 calories / 35 minutes

= several hours later =

Arms of Autumn, Week 4, Day 3

Warmup
Rotator cuff upright pulls (just learned these are called “scarecrows” though I’m pulling vertically rather than at an angle)
Green band 3 sets of 15

Chins (neutral grip)
BW sets of 5 / 4 / 3
+25 lbs (RP) 11 + 4 + 2 = 17 (par)

Seated alt curl
10s 3 sets of 20
25s (RP) 21 + 11 + 7 = 39 (+2)

Seated alt hammer curl
10s 3 sets of 20
25s (maxR) 21 L/R (+1)

Seated Arnold press
10s 3 sets of 20
25s (RP) 10 + 6 + 4 = 20 (+3)

DB side laterals
5s 3 sets of 20
10s (RP) 20 + 10 + 8 = 38 (+4)

DB lunges
10s 2 sets of 15

also, too … 10 reps HLR btw exercises for total of 50 reps

Post-train
Cardio
Incline treadmill walk
2.0 miles / 264 calories / 35 minutes

Good numbers here. Not any noticeable impact by putting chins first with this series. Maybe just an issue of adaptation. We’ll see what happens next Wednesday.

SATURDAY

BW: 153.7 lbs
waist: 34"

Cardio
Incline treadmill walk
3.0 miles / 383 calories / 51:01 minutes

Ugh! Just took the 1-minute Body Fat Test

Not good.

Height: 65"
Target waist: 65 / 2 = 32.5" or less
Actual waist: 34"
Given six pounds = one inch, I’ve got about 9-10 pounds to lose.

Evening update: Plotted out my eating for the week. No carbs on non-workout days (T&R). Workout day carbs during and after training. Following Biolayne’s “high protein, high fiber” approach with a few Vertical Diet tricks. Time to “flatten the curve”!

This past week marked my lowest weekly weight average (154.76 lbs) since the first week of July (154.23 lbs). That’s very gratifying. Now I need to take advantage of this momentum and really push that number lower over the next few weeks and hopefully stabilize around 150 for awhile; the pounds between 155-150 have been the hardest to shed this year.

Speaking of Biolayne, he made the point in a video years ago that protein requirements increase by 1.5% every year after 30 for men. If the basic recommendation for protein is 1g/1lb of bodyweight, then a 50 year old man should consider 1.3g/lb as a starting point.

MONDAY

BW: 154.9 lbs
waist: 34"

Arms of Autumn, Week 5, Day 1

Warmup
Banded pushups
Green band 3 sets of 20

Dips (Chest)
BW sets of 5 / 4 / 3
+25 lbs (RP) 18 + 6 + 3 = 27 (+1)

Tate press
10s 3 sets of 20
25s (maxR) Left 15 Right 15

Triceps pressdown
Green band 3 sets of 20

Band bent over rows
Red band 3 sets of 20

Band straight arm pulldowns
Green band 3 sets of 20

Hip thrust
25 lbs 3 sets of 20

also too, 20 ab crunches between exercises for total of 100 reps.

65 minutes start to finish. Much better this time out with the Tate press.

Looking at about 1835 total calories for the day (P176 F59 C94). That’s about maintenance for me. Will look to cut that in half, at least on a net basis, tomorrow, on cardio/conditioning day.

TUESDAY

BW: 153.8 lbs
waist: 33 3/4"

Cardio
Incline treadmill walk
3.0 miles / 340 calories / 53:01 minutes

Macros OK on a net basis. 1318 cal w/ P113 F42 C61. Scheduled for 1750 cal w/ P170 F60 C105 for tomorrow’s training day.

Looking at my workout plan, I think I’ll rotate the main upper body movement (chins/dips) among the first three related exercises. For the first two weeks, the main movement was third. I’ve currently got it first. After two weeks of this, I’ll move it to the middle spot for two weeks.

As a program, I think starting with it first and moving it to the third spot over time is best. But for now, I’ll just make sure I try it in different positions.

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WEDNESDAY

BW: 154.2 lbs
waist: 34"

Cardio
Incline treadmill walk
2.25 miles / 256 calories / 40:01 minutes

== hours later =

Arms of Autumn, Week 5, Day 2

Cardio
Incline treadmill walk
0.75 mile / 85 calories / 13:19 minutes

Warmup
Band scarecrows
Green band 3 sets of 15

Chins, supinated grip
BW sets of 5 / 4 / 3
+25 lbs (RP) 10 + 5 + 3 = 18 reps (+1 over last effort)

Standing alt curls
10s 2 sets of 20
25s 1 set of 10
35s (RP) 11 + 4 + 4 = 19 reps (par)

Thinking about these. I’m having to put a little more body English on these than I’d like. May have to swap them out for concentration curls if I want to keep at 35 lbs. Jeff Cavaliere over at Athlean-X has a great tip on how to get the most out of concentration curls. I’ll give that a shot.

Standing pinwheel curls
10s 2 sets of 20
25s 1 set of 10
35s (max R) 15 reps left / 15 reps right (par)

Form breakdown isn’t as bad at the finish compared to the alt curls. May be able to stick with 35s here (which seems strange …)

Standing DB Arnold press
10s 2 sets of 20
25s 1 set of 10
35s (RP) 12 + 7 + 4 = 23 reps (+1)

Standing DB high pull
25s 3 sets of 10
35s (max R) 15 reps left / 15 reps right (par)

Goblet squat
35 lbs 1 set of 40 reps (broken)

Goal here is to complete the set without a pause of more than a breath. I had a few two-breath pauses (no threes, though!), so we’ll stick with the 40 rep set.

also too, 10 hanging leg raises (HLRs) between exercises for a total of 50 reps.

65 minute workout start to finish - not including cardio warmup. Around 1855 calories (P170 F40 C85) with net calories closer to 1,500 on a day that was slated to be a higher calorie day. That’s about perfect for a higher calorie day in an overall “cutting” phase. Tomorrow is a “Longevity Day”: low calories, a little cardio, a little jiu-jitsu film study.

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THURSDAY

BW: 153.6 lbs
waist: 34"

This waistline isn’t doing down without a fight, it seems. Fortunately, my company announced yet another 4-week fitness challenge starting on Monday that will incentivize a little extra daily cardio. The timing couldn’t be better.

Cardio
Incline treadmill walk
3.0 miles / 352 calories / 52:17 minutes

target waist => BW estimate
33 1/2" => 150.6 lbs
33" => 147.6 lbs
32 1/2" => 144.6 lbs
32" => 141.6 lbs

One thing that’s becoming increasingly clear is that I’m in a battle to maintain muscle (and to improve muscle quality) far, far, far more than I am in a war to actually add any mass of significance. I’m seeing some body comp changes in areas that I’m emphasizing, and I’m interested in seeing what my physique looks like with body fat % nearer to what I had in my 20s. But as long as I make sure I’m not caught up in thinking/worrying about “gaining” muscle while I’m doing my bodybuilding work and leaning out, everything should be fine.

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FRIDAY

BW: 153.6 lbs
waist: 34"

Cardio
Incline treadmill walk
2.25 miles / 256 calories / 40:01 minutes

== hours later ==

Arms of Autumn, Week 5, Day 3

Warmup
Incline treadmill walk
0.75 miles / 85 calories / 13:21 minutes

Banded pushups
Green band 3 sets of 20

Dips (Triceps)
BW sets of 5 / 4 / 3
+25 lbs (RP) 18 + 6 + 4 = 28 reps (+2 over previous)

Flat DB bench
25s 2 sets of 20
35s 2 sets of 10
45s (RP) 22 + 10 + 7 = 39 reps (+5)

Overhead DB triceps extension
10s 2 sets of 20
25s (RP) 12 + 5 + 3 = 20 reps (par)

DB rows
25s 2 sets of 20
35s 2 sets of 10
45s (maxR) 30 left / 30 right (par)

DB overhead pullovers
10s 2 sets of 20
25s (RP) 18 + 8 + 6 = 32 reps (+5)

DB RDLs
45s 3 sets of 15

also too, 20 reps ab crunches between exercises for a total of 100 reps

Some good performance today: rep PRs in three exercises - can’t complain about that. Felt a little hitch in my hip during my last set of RDLs due to a lack of focus, I think. Stretched it out some and will keep an eye on it.

Also like that the BW is staying down. Going to make a big push to get it under 150 over the next four weeks starting tomorrow.

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