T Nation

Cookies and Beer Most of the Year

7/14/20

A1) Leg Press (gradual warm-up sets, then, 4 plates each side) x6, x6, x6, x6, x6
B1) Pull-up (shoulder width, BWT) x6, x6, x6, x5
C1) Dips (knees bent glutes fired for triceps emphasis) Bwt x6, x6, x6, x6, x5
D1) Standing Arnold press (45 lbs ea) x8, x8, x6, x6, x5
E1) Seated low cable pull (narrow grip) 140lbs x12, x8
F1) Standing reverse grip cable triceps pushdown 65lbs x8, x8, x8

Hanging from the pullup bar felt pretty good on the low back for a while. I was afraid to push the reps on the leg press though. Feel like I’m falling apart lately.

7/17/20

Bodyweight: 196 lbs

A1)RESS in smith machine, offset dumbbell, foot on low bar: 60lbs x15, x15, x12, (alternating legs) huffing and puffing with a mask on.
B1) TRX plank knee tucks: x15, x15, x15
C1) Seated machine soleus raise: 50lbs x15, x12, x11, x10
D1) Incline dumbbell curls: 40lbs x10, x6, x5, x5,x4
E1) Dumbbell supported one arm row with supination: 70lbs x10, x10, x10 (alternating arms)
F1) Reverse dumbbell fly, chest supported 17.5lbs x20, x20

Got rid of the wide grip high pulls, and anything else that I can start feeling in the low back.

This workout in the morning and 2-3 hours of tennis in the heat at night. I am sore, cramping in my calves, and sleeping pretty well after this.

I still have not pulled back the calories again on the diet, but I will. Ice cream is damn good this time of year, especially.

7/21/20
A1) Air squats x50, unbroken, trying to feel less arch, more neutral spine
B1) Close grip chin-ups (bodyweight) x10, x6, x6, x5, x4, x4
C1) Decline sit-up (60 deg, contracting hamstrings) x10, x10, x10, x10
D1) Seated cable face pull with rope, 42.5lbs x20, x20, x20
E1) Seated machine calf raise (knees straight) 190lbs x12, x10, x8, x8
F1) Seated knee extension machine, 150 lbs x15, x12, x12, x10

7/23/20

A1) Leg Press (gradual warm-up sets, then, 4 plates each side) x10, x10, x8
B1) Pull-up (shoulder width, BWT) x6, x6, x6, x5
C1) Dips (knees bent glutes fired for triceps emphasis) Bwt x6, x6, x6, x6, x5
D1) Standing Arnold press (45 lbs ea) x8, x8, x6, x6, x5
E1) Seated low cable pull (narrow grip) -skipped
F1) Standing reverse grip cable triceps pushdown 65lbs x8, x8, x8

7/30/20

Low back still bothering me, going on 2 months. Can’t get into see my regular doctor anytime soon (booked up until September). I don’t believe it’s an emergency situation, but I can’t lift much. I might start with an x-ray.

A1)RESS in smith machine, offset dumbbell, foot on low bar: 60lbs x15, x15, x10, (alternating legs) huffing and puffing with a mask on.
B1) TRX plank knee tucks: x15, x15, x15
C1) Seated machine soleus raise: 50lbs x15, x12, x11, x10
D1) Incline dumbbell curls: 40lbs x10, x6, 30lbs x10, x8,x8

8/3/20

Slightly fatter and more back hurty. Lots of body weight stuff this past month and going through the motions.

A1) Sissy squats (oooh these be fun) neutral spine, one arm supporting x6, x6, x6, x6
B1) Close grip chin-ups (bodyweight) x12, x6, x6, x5, x4, x4
C1) Decline sit-up (60 deg, contracting hamstrings) x10, x10, x10
D1) Seated cable face pull with rope, 42.5lbs x20, x20, x20
E1) Seated machine calf raise (knees straight) 190lbs x12, x10, x8, x8
F1) Seated knee extension machine, 150 lbs x15, x12, x12, x10

8/8/20

Mort’s not on here much lately so to me and the one other viewer that probably reads this log:

Back is much better, I discovered my right sacro-iliac joint was causing a lot of pain and discovered a fix with repeated movements and mobilization of the joint. I don’t know if I’ll want to attempt a traditional barbell squat again after two months of agony.

I sit here with a double IPA and a cookie, pondering where to go from here. Waist line slowly increasing and old habits became familiar. But the one thing I have pushed to remain constant is the weight training. Sorta proud and grateful for that one thing I hold on to.

A1) Leg Press (gradual warm-up sets, then, 3 plates each side) x10, x10, x, x10, x10- no back pain!!
B1) Pull-up (shoulder width, BWT) x6, x6, x6, x5
C1) Dips (knees bent glutes fired for triceps emphasis) Bwt x6, x6, x6, x6, x5
D1) Standing Arnold press (45 lbs ea) x8, x8, x6, x6, x5
E1) Seated low cable pull (narrow grip) 120lbs x10, x10, x10

8/14/20

Lots of reflecting, reading, and introspection this week. Re-thinking lots of things, like how do I keep myself in a better mental and physical state throughout the day, how do I remain present for my wife and son, how do I be a better son, friend and brother, how do I enjoy tennis competition more without concern for the outcome, and what does health look like to me, actually? And while I’m at it, what the hell do I really want out of life at age 41?

A1)RESS in smith machine, two dumbbell, foot on low bar: 80lbs x10, x10, x10, (alternating legs).
B1) TRX plank knee tucks: x15, x15, x15
C1) Seated machine soleus raise: 50lbs x15, x12, x10, x10
D1) Incline dumbbell curls: 20lbs x8, 30lbs x8, 40lbs x8, 35lbs x8, x8,x6
E1) Single arm supported dumbbell row with supination: 50lbs x10, x10, x10

Tennis singles and doubles league later tonight. Going to remind myself to breathe, feel, see, and relax out there and see what happens.

8/18/2020

A1) Sissy squats neutral spine, one arm supporting x8, x10, x10, x10
B1) Close grip chin-ups (bodyweight) x12, x8, x8, x8
C1) Decline sit-up (60 deg, contracting hamstrings) x10, x10, x10
D1) Seated cable face pull with rope, 42.5lbs x20
E1) Seated machine calf raise (knees straight) 190lbs x12, x10, x10, x8
F1) Seated knee extension machine, 150 lbs x15, x12, x12, x10

8/23/20

Not too much going on, got two weight sessions in, one sprint workout, and some hard-core tennis doubles for 3 hours Friday night. Add a wicked case of tennis elbow to the rehab list along with my back/SI challenges. Doing what I can.

Also been doing two 16 hour fasts and got about 4 days of consistent food logging, but need to do better.

I don’t know (insert T-Nation silent viewer here), between the joint pain and not feeling a strong enough WHY right now, I’m not accomplishing much lately on the body transformation front. TBC’d…

8/25/20

A1) Leg Press (gradual warm-up sets, then, 4 plates each side) x12, x102 x, x10
B1) Pull-up (shoulder width, BWT) x6, x6, x6, x5
C1) Dips (knees bent glutes fired for triceps emphasis) Bwt x8, x6, x6
D1) Standing Arnold press (45 lbs ea) x10, x10, x8
E1) Seated low cable pull (narrow grip) 140lbs x10, x10, x10

8/7/20

A1)RESS in smith machine, two dumbbell, foot on low bar: 80lbs x10, x10, x10, (alternating legs).
B1) TRX plank knee tucks: x10, x10, x10
C1) Seated machine soleus raise: 50lbs x15, x12, x10
D1) Incline dumbbell curls: 20lbs x10, 30lbs x10 40lbs x10, 35lbs x8, x8,x6
E1) Single arm supported dumbbell row with supination: 50lbs x10, x10, x10

9/1/20

A1) Sissy squats neutral spine, one arm supporting x10, x10, x10, x10
B1) Close grip chin-ups (bodyweight) x12, x9, x8, x6
C1) Decline sit-up (60 deg, contracting hamstrings) x10, x10, x10
D1) Seated cable face pull with rope, 42.5lbs x20, x20
E1) Seated machine calf raise (knees straight) 205lbs x10, x10, x10, x8
F1) Seated knee extension machine, 150 lbs x10, x10, x10, x10

Did a very slow eccentric on the sissy squats, knees traveled forward nicely, but felt like there was a lump of tightness behind my right knee. A Baker’s cyst? who knows. Annoying. Don’t get old, kids.

9/8/20

A1) Leg Press (gradual warm-up sets, then, 4 plates each side) x6, x6, x6, x6
B1) Pull-up (shoulder width, BWT) x6, x6, x6, x5
C1) Dips (knees bent glutes fired for triceps emphasis) Bwt x8, x6, x6, x5
D1) Standing Arnold press (45 lbs ea) x10, x10, x8, x7
E1) Seated low cable pull (narrow grip) 160lbs x8, x6, x6

Losing a bit of strength and motivation, me thinks…

9/16/20

A1)RESS in smith machine, foot on low bar: Bwt x20, x20
B1) TRX plank knee tucks: x10, x10, x10
C1) Seated machine soleus raise: 50lbs x15, x12, x10
D1) Incline dumbbell curls: 20lbs x10, 30lbs x10 , 35lbs x10, x8,x6
E1) TRX bodyweight inverted row x10, x10, x10

9/19/20

A1) Sissy squats neutral spine, one arm supporting x10, x10, x10, x10
B1) Close grip chin-ups (bodyweight) x12, x9, x8, x6, x6
C1) Decline sit-up (60 deg, contracting hamstrings) x10, x10, x10, x8
D1) Seated cable face pull with rope, 42.5lbs x20, x20
E1) Seated machine calf raise (knees straight) 205lbs x10, x10, x10, x8
F1) Seated knee extension machine, 150 lbs x10, x10, x10, x10

Same aches in the elbow, with a popping during the chin-up that got less as I went. Knees get this weird posterior pressure after the sissy squats-I’m just going to go with it until they explode one day…I’m working through it but not really advancing my workouts.

I have this re-occuring thought that I don’t wanna diet, so I stopped tracking. I’m definitely over-doing the sugar and sweets lately, with two 12-15 hour fasts per week to try to curb the excess crap.

9/22/20

A1) Leg Press (gradual warm-up sets, then, 4 plates each side) x10, x10, x8, x8
B1) Pull-up (shoulder width, BWT) x6, x6, x6, x5
C1) Dips (knees bent glutes fired for triceps emphasis) Bwt x3, x6, x6, x5, x5, x4
D1) Standing Arnold press (45lbs ea) x10, x10, x8, x7, x6
E1) Seated soleus raise: 90lbs x10, x8, 45lbs x12, x10, x8

Later-triceps cramped like a mother. I must not be conditioned to do that many dips and that much pressing yet.

A1)RESS in smith machine, offset dumbbell, foot on low bar: 60lbs x15, x15, x10, x10 (alternating legs)
B1) TRX plank knee tucks: x15, x15, x15
C1) Seated machine soleus raise: 50lbs x15, x12, x11, x10
D1) Incline dumbbell curls: 40lbs x10, x8, x8, 30lbs x10, x8,x8