T Nation

Healthier in Ten Years

t-ransformation2019

#541

All good points. To be fair about my “bad” excuse - When suits are $2k and already tailored, you really can’t take them in and out without damaging them. Other points - for sure.


#542

That’s why you take them in and maintain your physique from that point on!

You’d have motivation to stay lean - it’d be too expensive to get fatter. :smile:


#543

Alright, alright - I’ll go on a lean down plan! Will just get a calculator and keep track of total calories in for starters.


#544

1 February 2019

Exercise Bike: 20 minutes

Yoga: 1 hour

@bustedwheel good plan dude. I’m actually down 15 lbs from where I bought my suit and it still fits. Mostly what changes is the waist


#545

1 February 2019
(second workout)

Box Squat
45x10, 95x4, 135x4
185x4 @ 6
225x4 @ 8
245x4 @ 8.5
225x4 @ 8.5

Superset
GHD: 3x10
Leg Raise: 3x10

Incline DB Bench
50x12 @ 6
60x10 @ 7
70x8 @ 9.5
80x6 @ 10

Giant Set
Chin-Ups: 20
Straight-Arm Pushdown: 40
Face Pull: 60

Conditioning Circuit (3 rounds)
Battle Ropes: 30 seconds
Glute Bridge: 30 seconds
Hanging Leg Raise: 6
Prowler: 40 yards, 155 lbs


#546

4 February 2019

Yoga Flow Warm-Up

1-count Paused Bench
45x20, 95x5, 135x1
185x1 @ 6
205x1 @ 7
225x1 @ 7.5
185x5 @ 7
195x5 @ 8

Superset
Chest Supported Row: 2x10, 2x20
Curls: 4x10

Incline DB Bench
50x10 @ 6
70x10 @ 9
60x10 @ 8

Exercise Bike: 10 minutes

Row Machine: 10 minutes


#547

Nice paused bench mate. What’s your current max for bench?


#548

Thanks Simo. I’m not sure what my max is at the moment. If I had to guess though, I’d say 235 or 245. I’ve definitely gotten weaker during this cut.


#549

5 February 2019

Yoga Flow Warm-Up

Box Squat
45x10, 95x4, 135x4
185x4 @ 6
225x4 @ 7.5
245x4 @ 9.5
185x10 @ 8

GHD: 4x10

Leg Raise: 4x10

Conditioning Circuit (2 rounds)
Prowler Drag: 185 lbs x 40 yards
Chin-Ups: 6
Dips: 6
Prowler Push: 185 lbs x 40 yards
Jump Rope: 50 skips


#550

Do you feel like you get more out of sled drag or push?


#551

I think sled drag hits my quads more than sled push. They are both pretty hard exercises though, which makes them great for conditioning. I don’t think I have a favorite yet because I haven’t been doing them for very long. So far, both seem pretty good for getting extra leg volume in.


#552

7 February 2019

Yoga Flow Warm-Up

2-count Pause Close-Grip Bench
45x20, 95x4
135x4 @ 6
165x4 @ 6.5
185x4 @ 8.5
185x4 @ 9
185x4 @ 7

Superset
Chin-Ups: 4x8
Face Pull: 4x15
(90 second rests)

Superset
DB Overhead Press: 30x8, 50x8, 60x8
Full ROM Paused Lateral Raise: 3x8
(2 minute rests)

Exercise Bike: 10 minutes


#553

Love Paused Bench. My max probably went up fastest when I was doing this sort of thing on bench - I think I was doing 5x5 or 6x6 like this.


#554

Yea hopefully after I’m done cutting I can get my bench up again. I’ll definitely be relying on some paused bench to do that.


#555

Do you find cutting affects bench much?


#556

Yea, between my peak weight in the summer (around 200) and now (low 180s), I’ve lost around 30 lbs on my bench. If I carbed up, then perhaps some of that gap would disappear, but my bench is fairly responsive to my weight. After a cut, I tend to gain the strength back pretty fast, so I’m not too worried about it


#557

I never found a correlation. Was all about frequency and shoulder health. My best was at about 193# but was benching twice a week and my shoulders were healthy. I’d like to get back to 3 wheels or even 365. Right now I’m guessing only 250 but 18(x14 for first time benching in 2 years doesn’t suck.


#558

8 February 2019

Exercise Bike: 10 minutes

Yoga: 1 hour

Gonna hit some squats later.


#559

8 February 2019
(second workout)

Squat
45x10, 95x5, 135x3, 185x1
225x1 @ 6
275x1 @ 9
225x5 @ 7.5
225x5 @ 7.5
225x5 @ 8

GHD: 3x10

Conditioning Circuit (4 rounds)
Sled Drag: 205 lbs x 40 yards
Sled Push: 205 lbs x 40 yards


#560

11 February 2019

Max-Effort Upper

Yoga Flow Warm-Up

A. Incline Bench: 45x20, 95x3, 135x3, 185x3, 205x3

B. Incline DB Bench: 50x20,15

C1. Chest Supported-Row: 55x3x12
C2. Rear Delt Fly: 10x3x12

D. Paused DB Shrug: 30x3x15

E1. Tricep Pushdown: 30x3x25
E2. DB Curl: 20x3x15

Alright y’all. Starting Westside for Skinny Bastards today. I’m done fucking around.

I weighed 179 this morning, so I really am a skinny bastard now. That’s the lowest I’ve weighed in 4 years. That marks a drop of 16 lbs since I started cutting 6 weeks ago (January 1).

Y’all have a good one

P.S. I’m thinking of either adding some calories back or having slightly more frequent refeeds. I just calculated how fast I’m losing weight, and it’s 2.7 lbs per week. I feel fine though. Plus, my training is going well. Do y’all think I’m going down too fast? Advice?

Here’s some progress photos to add some visual data: