T Nation

Fat Old Man Shrinking


#141

I’ve somehow screwed up dates on this log, but the workouts are in order, and I got the correct frickin date today!

July 19, 2017

Dreadmill 10min 5% incline 0.5 mil

Weighted Carry (dumbbells on shoulders) 30lb 40 steps


Hammer Strength Leg Press30 seconds between foot placement changes


  • Shoulder Width 298/12 388/12 478/20

  • Wide 298/12 388/12 478/20


Leg Extensions 150/12 170/10 130/16 EMOM

Calf Extensions 170/12 150/16 130/16 EMOM

Dreadmill 5 min 5% incline 0.4 miles Note pace was nearly doubled from “warmup”


#142

July 21, 2017

11:18:00
Dreadmill:
5% incline, 10 minutes, 0.37 miles

Assisted Dips:
145/25

11:32:30
DB Bench:
55/10 , 60/8 , 65/6

DB Fly
50/10, 50/10, 50/12

11:48:00
Standing DB Press Alternating W/
Lateral Raise
25/6, 15/7, 10/8
25/5, 15/7, 10/8

11;54:00
Reverse Pec Deck
100/12, 70/20, 50/30

11:59:30
Assisted Dips:
145/40

12:01:45
Dreadmill:
5% Incline, 0.28 miles, 8 minutes

12:02:45–Finish


#143

July 22, 2017

13:02:00
Dreadmill
5.5% incline, 0.38miles. 10 minutes (HR to 120bpm)

13:13:00
Assisted Pull-ups:
145/10

13:14:45
Dumbbell Row
45/10, 55/8, 65/8

13:21:00
Pulldowns:
100/12, 80/12, 55/24

13:26:20
Dumbbell Curl:
20s between sets
30/5 , 35/5

13:29:15
Incline DB Curl :
4s pause before full contraction
20/10, 15/10

Dreadmill:
5.5% incline, 8minutes, 0.27mi (HR to 122bpm)


#144

July 23, 2017

Dreadmill
5.5% Incline, 8:02, 0.33 Miles

Farmers Walk
*regular
40/50 steps
*W/dumbbells on shoulders
30/50 steps

Hammer Strength Leg Press
478/16, 568/12 538/20

Leg Extensions
Target 3x8
150/12, 170/10, 90/20

Ham Curls
50/16, 70/12, 30/20

Calf Extensions
150/12, 180/12, 110/20

Triceps Reverse Cable Ext (cross body)
20/16, 15/20, 10/20

Dreadmill
6% Incline, 5 minutes, 0.14Miles

All sets were EMOM except Triceps Extensions–those had no rest between sets


#145

July 24, 2017

Assisted Dips
180/12

DB Bench:
55/10, 60/8, 65/6

DB Fly
55/10, 50/10, 50/

Scrape the rack OHP
(Try Bar to gauge start weight)
Bar (45)/9, 65/10, 95/4

Bent over laterals (used t-bar brace)
20/10

LateralRaises
Alternating with Press:
20/6
20/6

Assisted Dips
150/20

Triceps Press-zaggy bar
30/12, 50/10, 60/8


#146
  • This is the day I exited PF hell - I “judged” them as not a gym.

Trying out the "Best Damn Workout."
Interesting style - I like it so far.
Here’s today’s, just note the starting weights on all but leg curls will go up next time :stuck_out_tongue:

July 25, 2017

Dreadmill
8 min 5 degreeincline, 0.28miles

Lying Leg Curl
60/6, 60/6, 60/6, 45/8, 30/6

Straight-Arm Pulldown
48/6, 60/6, 60/8(mTor)

Pronated Chest-Supported Row:
25/8, 50/8, 70/6-2-2

Preacher Curl:
30/6, 40/6, (mTor)50/6-2-2

Dreadmill
10min, 5% Incline, 0.38mi


#147

Getting used to “Best Damn Workout” by CT

July 26, 2017
Wednesday

Dreadmill
5% incline, 8min,0.34 miles

Leg Extension:
100/6, 120/6, 140/6, 120/8, 100/10
(Next time start at 140)

Pec Deck
70/6, 90/6, 110/6-2-2-2
Start at 110 next time

Dumbbell Shoulder Press:
25/6,35/6,40/6
Start at 35 next time!

Assisted) Dip:
150/6, 120/6, 90/6-2-2
Shouldn’t be tooo long till I don’t need the assist dammit

Dreadmill
5% incline, 8 min, 0.2 miles
Emergency phone call from wife cut cardio short here.


#148

July 28, 2017

Treadmill
6% Incline, 12:45, 0.54 miles

Back Ext:
170/6, 190/6, (mTor) 210/6-2-2

Supinated Lat Pulldown:
120/6, 120/6, 110/6, 100/8, 90/10

Neutral-Grip Cable Seated Row: 100/6, 100/6, (mTor)84/8

  1. Dumbbell Hammer Curl:
    40/6, 35/6, 30/6, 25/8, 20/10

Treadmill (Try 15 mins)
6%, 8min, 0.28mi

July 29, 2017
(Off Day)

Treadmill

5-11% Incline, 12 min, 0.54 miles

Zercher Hold Squat
95/10

Scrape the rack shoulder Press
95/5, 95/8

Treadmill
6% incline, 6 minutes, 0.25 miles


#149

Id be wary of all the drop sets and rest pause in that program on top of 6 days a week. Several people have reported burnout -Big stress on the nervous system and might flair up your back previous injuries.

Perfect world I would just do the Mtor and will prob actually see superior results


#150

Yeh I’m thinking that 7th day wil probably need to be all non-weighted stuff…


#151

Apart from stuff like walking or a hike I would take the day totally off from excercise with pretty much any program off this site especially a tougher one like this.

If start to feel sluggish in few weeks I would move to 3 on 1 off even


#152

I asked CT in his coaching forum & he said to take it off - its designed that way. Also that I shouldn’t be a stimulus addict, something I’d not considered but makes sense.

I reckon if I must do something I’ll take a hike on a trail.

Thx for the suggestion:)


#153

Workout schedule thrown off!

I had to take 2 days off lifting for personal business reasons, so now instead of going by day of the week, I’m changing it to days 1-6 dammit.

Oddly, my muscles feel bigger after not lifting those two days, so maybe it was a good thing. Just have to get my ass to the gym today.

I also need to figure out how much treadmill constitutes cardio, like hearteate how high for how long?


#154

If I walk by the treadmill I count it is as cardio.


#155

^thumbs


#156

K here’s the last two.
Today is the first time I’ve done RDL’s. The light weight was a precaution. Pretty sure I can near double it next time.
The bent over laterals are a challenge for me, but dammit I’ll do them. My gym’s lighter weight dumbbell selection is minimal prolly cos most there have no use for anything under 30lbs. There’s some motivation in that I guess.

And I’m still gauging how much weight to use on almost everything, which is one reason I track wt/Reps on my phone.

One thing I am happy about is how my biceps and shoulders looked while doing barbell curls. They was some poppin going on there and it was nice to see, much better than what used to be jiggling flab!

July 29, 2017
(Off Day)

Treadmill

5-11% Incline, 12 min, 0.54 miles

Zercher Hold Squat
95/10

Scrape the rack shoulder Press
95/5, 95/8
Love these!

Treadmill
6% incline, 6 minutes, 0.25 miles


August 2, 2017
BDW-W1:D1

Romanian Deadlift:
95/6, 135/6 , 135/6-2-2
Note: need to use lifting straps next time and start at 185lbs.

Pronated Lat Pulldown
120/6, 135/5, 135/6-2-3

The holds for the rest pause set were rough. Suppose that’s the idea though.

Bent-Over Lateral:
25/8, 25/8, 20/8, 10/12

Standing Barbell Curl:
75/6, 75/8, 50/10, 45/12
Felt like a wuss with two 2.5lb little plates on for that 50 but it’s better than JUST the bar I reckon.


#157

August 3, 2017
BDW-W1:D2

Front Squat:
135/1, 95/5, (rest pause)95/5-1

*Have to go so frickin light because my shoulders don’t like my forearms close together! Will just keep at it. My legs will move the weight, shoulders goofy as stated, and actual squat depth isn’t near deep enough.
Next time will start with the bar (35), then add quarters…

Bench Press:
95/6, 135/6, (rest pause)135/6-1-1
*First I’ve benched forever. Sadly 135 was about right without a spotter.

Dumbbell Lateral Raise:
30/6, 30/6,
Drop Set:30/6, 25/8, 15/10

Lying Dumbbell Triceps Extension:
30/6, 30/6, (mTOR) 30/8
**Hard to balance the dumbbells but holding them above my forehead was motivation to hang on :slight_smile:


#158

Damn’. It’s August 8 and I’ve not lifted since 8/3 :/.
Frickin lower back was achy as hell and shit got really busy around here. I’ll hit it today.
Will have to use straps even for my wimpy RDL’s cause my bad hand won’t do the rest pause set holding the barbell. We’ll just remove my grip from the equation!

It’s frickin hard to believe I took 4 whole days off. Had been doing no less than 10 of 12 days. That’s ok, this old man is getting right back at it.

Will post today’s session later. Right now there’s coffee I need to chug.


#159

August 9, 2017
BDW-W1:D2

Safety Squat:
135/6, 135/6, 135/6-2-2

Bench Press:
135/6, 135/6, 135/6-2-1

Dumbbell Lateral Raise: 2
25/6, 25/6, 20/12, 20/12

Lying Dumbbell Triceps Extension: 2 sets of 6 and one maximum mTor activation set
Missed these

Safety squat :
95/20

Romanian Deadlift:
95/6, 95/6, 95/ 6, 95/6-2–2
(start at 135 next time)

Pronated Lat Pulldown:
135/6, 135/6, 150/6-1-1

Bent-Over Lateral: 2 sets of 8 and one 6-8-10 drop set
25/6, 25/6, (drop set -->)25/6, 20/8, 15/10

Standing Barbell Curl: 2 sets of 6 and one all-out heavy double rest/pause set
95/3, 65/6, 65/6-2-2


#160

August 10, 2017
BDW-W1:D3

Lying Leg Curl:
60/6, 60/6
(Drop Set->)60/6 50/8 40/10
*increase weight

Straight-Arm Pulldown
72/6, 84/6
(mTor-<)96/8
*increase weight

Pronated Chest-Supported Row:
45/8, 70/8,
(Double Rest Pause)70/6-2-2

  • increase weight a little – may need to use straps to go any heavier

Standing EZCurl (Strict):
*Preacher bench in use…
50/6, 50/6
(mTor) 60/6-1-1
*felt awesome

***Note: this one went smooth and felt pretty damn good. Start weights need to go up.