T Nation

Healthier in Ten Years


#205

9 May 2018

Agile 8

3 rounds
Exercise Bike: 4 minutes
DB RDL: 35’s x 20

3 rounds
Exercise Bike: 4 minutes
Goblet Squat: 35’s x 10
Band Pull-Apart: 40 reps
Push-Ups: 15 reps

Switched up the way I did cardio today for a change of pace. Weight this morning was 186.75.


#206

Looks like the cutting is going well, how’s it feel?


#207

Pretty good! Chin-ups are getting easier, and I am looking a bit more vascular. I don’t seem to be losing much strength on my lifts either.

One thing that is weird is that my mobility seems to improve as I lose fat. I know that sounds like broscience, but it seems like I can get into much better positions on yoga and my mobility routines as I get leaner.

Regardless, I think that I will be at my goal by the end of the summer. Thanks for asking!


#208

When I leaned out about a year ago I found that I lost a lot of strength, didn’t realize it because the losing fat or more likely I want to see my abs, took over and that was what I focused on.
So when you get down to really low fat percentages be careful if you still want to be strong.


#209

I absolutely agree. I am prepared to lose some strength, and I am willing to trade it for less fat. Even if my numbers decrease a good amount, I think can build them back up over time so that I am hitting the same numbers at a lower bodyweight. I am also eating a good bit more than 200 grams of protein a day to mitigate muscle loss as much as possible.

Also, the good thing is that I’m not going to cut to 6% or anything. I think I would be very happy at 10-12, which is a lot less grueling to get to than 6.


#210

That’s the spirit, you know you’ll lose some strength so you won’t stress about it when and if it happens.
And yes you’ll be very capable to get back to the strength level and more to, if you keep pushing.


#211

10 May 2018

I got inspired by all of the cool kids and tried an Alpha-style workout today. Damn fun workout. I used pretty light weights to get used to the giant sets, but I can already see how this would shoot work capacity through the roof. When I’m done cutting, I’m going to start really training this sort of stuff.

Agile 8
Hamstring & Shoulder Warm-Up

Giant Set 1
Total Time: 11 minutes
Box Jump: 4x3
Bench Press: 95x10, 135x5, 185x3, 205x2
Rear Delt Raise: 4x15
Exercise Bike: 4 x 30 seconds

Giant Set 2
Total Time: 27 minutes
Chin-Ups: Bx5, 45x5x3
Bench Press: 225x6x1
Goblet Squat: 35x6x8
Exercise Bike: 6 x 45 seconds

Complex: 75x5, 95x5, 45x15
Press
Hang Clean
Romanian Deadlift
Row
Front Box Squat

Dumbbell Curl: 15x30 (just to get some blood into my biceps)

During the second giant set, a dude wanted a spot with 315 and took a couple of minutes to do some sort of pump-up routine. I wasn’t irritated or anything, but it did throw off my total time a bit. I should have been able to do that one faster. However, it will just give me a record to beat for next time.

Also, I brought a cup of coffee to the gym today, and it was so nice. I took about 5 minutes to rest between giant sets to set up and sip coffee, and it was a perfect mixture. Highly recommend.


#212

Looking great there.
Giant sets will vapourize fat from your body.
Alpha does 3 exercises each set.
For the presses he does a antagonist exercise first BB row for bench and pull up/lat pull down for OHP and after the main lift a core lift.
For Lower he does some explosive stuff before
Squat jumps of some kind and Deadlift he likes KB swings
and core stuff after.
It’s the middle lift that’s the one you focus on, the other two are activation and core well for a strong core.
I like the idea, and will follow his program later for sure.


#213

11 May 2018

10 minute EMOM
Prowler: 15 yards


#214

12 May 2018

Warm-Up
Foam Roll
5 minute EMOM - Hang Clean: 95x2

Main Giant Set
Time: 12 minutes
Box Jump: 4x3
Deadlift: 135x8, 185x8, 225x2x8
Hanging Leg Raise: 4x5
90 second rest

Secondary Giant Set
Time: 11 minutes
Box Jump: 4x3
RDL: 135x4x8
Hanging Leg Raise: 4x7
90 second rest

Assistance Giant Set
Time: 12 minutes
Back Extension: 60 reps
Hamstring Curl: 60 reps
Chest-Supported Row: 80 reps

Conditioning
Time: 10 minutes
Exercise Bike (HIIT)


#215

Giant sets yeah :+1:


#216

13 May 2018

Warm-Up
Foam Roll
Shoulder Warm-Up

Main Giant Set
Time: 17 minutes
Barbell Row: 135x6x10
Bench Press: 135x8, 185x5x5
Sit-Up: 6x10
90 second rest

Secondary Giant Set
Time: 14 minutes
Chest-Supported Row: 5x10
Incline Bench: 185x3, 135x4x8
Hanging Leg Raise: 5x6
90 second rest

Assistance Giant Set
Time: 15 minutes
Dips: 60 reps
Tricep Pushdown: 100 reps
Curl: 150 reps

Conditioning
Time: 10 minutes
Tabata Squats: 45 lbs


#217

15 May 2018

Warm-Up
Agile 8
Downward Dog & Cobra x5

Main Giant Set
Jump: 3x3
Squat: 135x5, 185x5, 225x3
Plank: 30 seconds x 3
90 second rest

Secondary Giant Set
Jump: 5x3
Leg Press: 4x20, (strip set) 10,10,15,20
Hanging Leg Raise: 5x8
90 second rest

Assistance Giant Set
Back Extension: 50 reps
Hamstring Curl: 50 reps

Conditioning
Exercise Bike: 10 minutes

Tweaked my back on the squat, so I stopped the set. I’ll do lunges next week instead of squats. I’ll also move romanian deadlift to my “leg day” to serve as the main lift.


#218

16 May 2018

Warm-Up
Foam Roll
Shoulder Warm-Up

Main Giant Set
Weighted Pull-Up: Bx5, 45x5x5
Push Press: 45x10, 95x5, 135x4x6
Plank: 30 seconds x 6
90 second rest

Secondary Giant Set
Chin-Up: 5x10
Press: 135x5x3
Hanging Leg Raise: 5x5
90 second rest

Assistance Giant Set
Arnold Press: 50 reps
DB High Pull: 50 reps
Rear Delt Raise: 50 reps

Conditioning
Digging holes for grandma’s tomato plants.


#219

great workout here Rat :slight_smile:


#220

Thanks Mort!

I’m excited to see your progress on Brian’s program. So far, I am really liking it. It greatly increases the “density” of training sessions. I especially like the high volume for one particular muscle group on each day even though it’s kind of an upper-lower split. Hopefully we get as strong as he is :joy:


#221

Yeah we are going to be just as strong, otherwise we wouldn’t do the program :smile:


#222

18 May 2018

Prowler: 30 yards x 6


#223

19 May 2018

Warm-Up
Foam Roll
Shoulder Warm-Up

Main Giant Set
Jump: 5x2
Deadlift: 135x10, 185x4x10
Hanging Leg Raise: 5x6
90 second rest

Assistance Giant Set
Back Extension: 50 reps
Lunges: 50 reps
Hamstring Curl: 50 reps
Cable Crunch: 50 reps
DB Curl: 50 reps

Conditioning
Exercise Bike: 20 minutes HIIT


#224

20 May 2018

Warm-Up
Foam Roll
Shoulder Warm-Up

Main Giant Set
Pull-Ups: Bx5, 45x4, 70x5x2
Bench: 95x10, 135x5, 185x3, 225x4x2
Leg Raise: 7x8
90 second rest

Secondary Giant Set
Chin-Ups: 4x10
Incline Bench: 135x4x10
Knee Raise: 4x15
90 second rest

Assistance Giant Set
Dips: 40 reps
Chest Machine: 80 reps
Tricep Pushdown: 120 reps

Conditioning
Exercise Bike: 20 minutes