T Nation

Cookies and Beer Most of the Year

1/1/2021

Comp update for start of the challenge: continuing from last year…

Bodyweight: (1/1/20) 215lbs—(1/30/20) 208lbs—(3/1/20) 203lbs—
(5/1/20) 198lbs—(5/15/20) 195lbs—(5/30/20) 194lbs—(6/19/20) 187lbs—(9/28/20) 200.5lbs— (1/1/21) 214.4lbs
Height: 6 foot and a half

Circumference (all relaxed):
Neck: (1/1/20)15.25 inches—(1/30/20)15 inches—(3/1/20) 14.75"—(5/1/20) 14.75"—(5/15/20) 15"—(5/30/20) 15"—(6/19/20) 14.5"—(9/28/20) 15" —(1/1/21) 15"
Shoulders/upper chest: (1/30/20)50 inches—(1/30/20)49 inches—(3/1/20) 48"—(5/1/20) 48.5"—(5/15/20) 49.5"—(5/30/20) 48.5"—(6/19/20) 46.5"—(9/28/20) 47.5" —(1/1/21) 50"
Belly at umbilicus: (1/1/20)39.5 inches—(1/30/20) 38 inches—(3/1/20) 37"—(5/1/20) 37.5"—(5/15/20) 36"—(5/30/20) 35"—(6/19/20) 35"----(9/28/20) 37" —(1/1/21) 39.5"
Arms at mid-lateral triceps head: (1/1/20)14.5 inches—(1/30/20)14.5 inches—(3/1/20) 14.5"—(5/1/20) 14.75"—(5/15/20) 14"—(5/30/20) 14"—(6/19/20) 14"—(9/28/20) 14" —(1/1/21) 15"
Forearms at widest: (1/1/20)12.5 inches—(1/30/20)12.25 inches—(3/1/20) 12"—(5/1/20) 12"—(5/15/20) 12"—(5/30/20) 12.5"—(6/19/20) 12.5"—(9/28/20) 12.5" —(1/1/21) 12"
Quadriceps at inch above patella: (1/1/20)17.25 inches—(1/30/20) 16.5 inches—(3/1/20) 16.75"—(5/1/20) 16.25"—(5/15/20) 16.5"—(5/30/20) 16.5"—(6/19/20) 16.5"—(9/28/20) 16.25" —(1/1/21) 17.75"
Calves at widest: (1/1/20)15.5 inches—(1/30/20) 15 inches—(3/1/20) 15.5"—(5/1/20) 15"—(5/15/20) 15"—(5/30/20) 14.75"—(6/19/20) 14.75"—(9/28/20) 15" —(1/1/21) 15.5"

Just with the eyeball test, not a whole lot changed from last January, but I did lose a great deal of bodyfat during last year’s challenge while primarily exercising at home while my gym was closed.

The approach will be slightly different this year, as long as my gym remains open and I have access to more equipment. Calorie tracking daily is also non-negotiable with me, based off of my choices when I don’t keep a caloric count.

1/2/21

A1)Hanging landmine squat (bar+ 90lbs) x15, x15, x15, x15
A2) Seated leg extension machine 170lbs x15, x10, x10, x8
B1) Standing barbell overhead press 115lbs x10, x10, x8, x6
B2) Dip (bwt) x5, x9, x9, x8
C1) Seated calf raise bent knee 45lbs x15, x15, x15
C2) Seated cable face pull with rope 42.5lbs x20, x20, x20
D1) Seated calf raise machine with straight knees 215lbs x10, x10, x8, x8

Treadmill incline walk 3.5 MPH; 3.0 incline, 10 min

1/3/21

Starting back with a 5/3/1 template this week, with main lifting sessions on Tues, Friday, and Sunday (just works better with my schedule) and mixed conditioning/cardio on non-lifting days. The next month and a half will be an emphasis on quadriceps and abdominal development, so I will be starting each workout with a (near) unbroken set of 100 reps leg presses and finishing the workout with abdominal work. Saturday will be the one planned rest/soft-tissue work day.

Daily calories will be tracked, supplements incorporated, and macros will be 40:30:30 (P:C:F). I will keep them in the 2200-2500 range daily.

The goals, of course are a 6-pack by June 1st while bringing up my non-existent quad development, while trying not to hurt anything or get Covid.

Modest, don’t ya think?

1/5/21

5/3/1 pyramid with pre-exhaust leg press

45 degree Leg press with 2 plates on each side 75 reps (with 2-5 second pauses)

A1) Romanian Deadlift: (warm up) 130lbs x5, 150lbs x5, 170lbs x5, 150lbs x5, 130lbs x5
B1) Standing Barbell Overhead Press 90lbs x5, 105lbs x5, 120lbs x5, 105lbs x5, 90lbs x5
C1) Seated Close Grip Cable Row: 140lbs x10, x10, x10, x10
D1) Seated Hamstring Curl Machine: 100lbs x10, x10, x10, x10
E1) Decline Sit Up: (Bwt) x10, x10, x10, x8

Also did 200lbs horizontal leg press yesterday for 75lbs reps. Will work up to 100 reps without stopping and try some abs work every day.

1/8/21

5/3/1 Pyramid

Leg press (45 degrees) 4 plates x75 reps

A1) Barbell bench press 115lbs x5, 135x5, 150lbsx5, 135lbs x5, 115lbs x5
B1) RESS with dumbbells 25lbs (ea) x10, x10, x8 each side
C1) Barbell preacher curls 70lbs x10, x6, x6, x6
D1) Seated machine calf raise (straight knees) 220lbs x10, x10, x8, x8
E1) Decline leg raise (knees bent) x20, x15, x10

No cardio this week, but 75 reps of horizontal or 45 degree leg press and ab work for 40-50 reps every day

1/10/21

Bodyweight 212.2 lbs

Took yesterday off completely and had about an hour nap in the middle of the day. Mentally and physically not feeling the best.

I gave blood and found out I have no Covid antibodies. So the vaccine is probably in the cards the next month or two.

5/3/1 Pyramid

45 degree leg press (4 plates) x75

A1) Front squats: 115lbs x5, 132lbs x5, 150lbs x5, 132lbs x5, 115lbs x5. Slight forward lean of the torso, not a hint of lower back pain and I intend to keep it that way.
B1) Chin ups (bodyweight) x10, x8, x6, x6
C1) Dips (bodywight) x4, x10, x8, x8, x6
C2) SL calf raise off step with pause at bottom (bodyweight) x10, x10, x10, x10 (ea)
D1) Decline sit up (bodyweight) x12- felt like quitting and did.

1/12/21

5/3/1 pyramid with pre-exhaust leg press

45 degree Leg press with 2 plates on each side 100 reps (with 2-5 second pauses)- oh that hurt

A1) Romanian Deadlift: (warm up) 135lbs x3, 155lbs x3, 180lbs x3, 155lbs x3, 135lbs x3
B1) Standing Barbell Overhead Press 98lbs x3, 115lbs x3, 125lbs x3, 115lbs x3, 98lbs x3
C1) Seated Close Grip Cable Row: 140lbs x10, x10, x10, x10
D1) Seated Hamstring Curl Machine: 100lbs x10, x10, x10, x10
E1) Decline Sit Up: (Bwt) x12, x10, x10, x8

1/15/21

Leg press (45 degrees) 4 plates x100 reps

A1) Barbell bench press 125lbs x5, 140x3, 160lbsx3, 140lbs x3, 125lbs x5
B1) RESS with dumbbells 30lbs (ea) x12, x10, x8 each side
C1) Barbell preacher curls 70lbs x10, x6, x7, x4
D1) Seated machine calf raise (straight knees) 220lbs x10, x10, x8, x8
E1) Decline leg raise (knees bent) x20, x15, x8

Feel weak, hard to advance things today…

1/17/21
Bodyweight: 213lbs

5/3/1 Pyramid

45 degree leg press (4 plates) x89- fuck

A1) Front squats: 125lbs x3, 140lbs x3, 160lbs x3, 140lbs x3, 125lbs x5. Slight forward lean of the torso
B1) Chin ups (bodyweight) x10, x7, x6, x6
C1) Dips (bodywight) x4, x12, x8, x8, x6
C2) SL calf raise off step with pause at bottom (bodyweight) x10, x10, x10, x10 (ea)
D1) Decline sit up (bodyweight) x12, x10, x8

Nice try. Good effort for two weeks. Not good enough. The part of my brain attached to growing my quads is unhappy.

1/19/21

5/3/1 pyramid with pre-exhaust leg press

45 degree Leg press with 2 plates on each side 100 reps (with 2-5 second pauses)

A1) Romanian Deadlift: (warm up) 140lbs x5, 160lbs x3, 175lbs x3, 160lbs x3, 140lbs x5
B1) Standing Barbell Overhead Press 105lbs x5, 120lbs x3, 135lbs x1, 120lbs x3, 105lbs x3
C1) Seated Close Grip Cable Row: 150lbs x10, x10, x8, x8
D1) Seated Hamstring Curl Machine: 110lbs x10, x10, x8, x8
E1) Decline Sit Up: (Bwt) x12, x10, x8, x8

Treadmill walk, 3,5 MPH, 3.5 incline, 10 min

1/22/21

Leg press (45 degrees) 4 plates x85 reps

A1) Barbell bench press 135lbs x5, 150x3, 167lbsx2, 150lbs x3, 135lbs x5
B1) RESS with dumbbells 30lbs (ea) x12, x10, x8 each side
C1) Barbell preacher curls 50lbs x10, 80lbs x6, x5, x4, x3
D1) Seated machine calf raise (straight knees) 230lbs x10, x8, x8, x8
E1) Decline sit-up (legs supported) x20, x15, x8

Airdyne bike; medium pace, 5 minutes

1/24/21

5/3/1 Pyramid

45 degree leg press (2 plates each side) x88 reps

A1) Chin-ups (Bwt) x10, x8, x7, x6, x5, x6
B1) Front squat (bar x6), 95lbs x6, 135lbs x5, 150lbs x3, 170lbs x1, 150lbs x3, 135lbs x5- took an exceedingly long time meditating between sets
C1) Dips (Bwt) x12, x3, x9, x8, x5
D1) Single leg calf raise with pause at bottom (Bwt) x20, x15, x12, x10 (ea)
E1) Decline leg raise: (bwt) x20, x12, x10, x10

Diet summary from last week:

I’m happy I am tracking again, I am unhappy about my late night snacking choices and overall calories. Waist line is telling me I’m eating beyond a surplus.

Sample day (lifting)

Coffee with organic coconut superfood creamer (50 grams)
3 scoops of Mag 10 (sipped during workout)

Performance Whey Protein Isolate (2 scoops)
Collagen Peptides (2 scoops), water
6 caps of Flameout
Large banana
Cucumin, Vit D3, Rez-V

Turkey Jerkey (Kirkland brand, 2 servings)
Quaker oatmeal squares cereal (1 cup dry)

Grass fed NY Strip seared (8 oz)
Olive oil 1 Tbsp
Baked Potato (5 oz)
Sour cream, butter 1 tbsp ea
Normandy Veggies steamed

Homemade hot chocolate (cocoa powder, 15 tbsp half and half, 6 tbsp sugar)

total calories 3,048 for day; 254 g protein, 270 g carbs, 109 g fats

1/27/21

45 degree Leg press with 2 plates on each side 100 reps (with 2-5 second pauses)

A1) Romanian Deadlift: (warm up) 135lbs x5, 155lbs x5, 180lbs x5, 155lbs x5, 155lbs x5
B1) Standing Barbell Overhead Press 105lbs x5, 120lbs x5, 130lbs x5, 120lbs x3, 105lbs x3, Bar x30 reps
C1) Seated Close Grip Cable Row: 150lbs x12, x10, x10, x8
D1) Seated Hamstring Curl Machine: 110lbs x10, x10, x10, x8
E1) Decline Sit Up: (Bwt) x12, x10, x8, x8