T Nation

Maple Syrup Strength (littlesleeper)

12/12/2018
Full Body W3 D2
Deadlift
135 x 5
225 x 5
315 x 5
365 x 3
405 x 3 <- all sets including this one were beltless, double overhand grip
465 x 5 <- straps
465 x 5
465 x 5

Good effort sets here at this weight.

Strict OHP
45 x 10
95 x 5
135 x 3
185 x 3
225 x 3 <- This was a nice surprise to see that my OHP hasn’t gone to shit from not doing it at all.
135 x 15 <- a nice rep-out to finish off

Incline Seal Row
50lb DB x 10

Didn’t like how that felt, so switched to regular old 1-arm rows.

DB 1 Arm Rows
100lbs x 10
100lbs x 10

Incline DB Flyes
50lbs x 10
50 x 10
50 x 10

Another good workout. I think I’m going to be running at least another 4 weeks of this program after I finish this cycle up. I’m surprised that my physique is still looking pretty solid, despite eating/drinking habits that rival my most unhealthy. Once I clean this up in the new year, I think there will be some excellent results to be had.

7 Likes

12/16/2018

Full Body W3 D3

SUPERSET
DB Lunges
50lbs x 10
50lbs x 10
50lbs x 10

DB Incline Bench
50 x 8
70 x 8
80 x 8
80 x 8
80 x 12 <- Still a few reps in the tank here. Starting to finally not feel stupidly weak at these.

Chinups - red mini band assist
10
10
10

Barbell Hip Thrusts
135 x 10
135 x 12
135 x 12

Boy are these an uncomfortable movement…
I used one of my knee sleeves under the bar to try and reduce the discomfort, yeah still sucked.

Band Pullaparts
15
15
15
15

DB Lateral Raise
35lbs x 10
35lbs x 10
35lbs x 10

Followed this up with 2 hours of pond hockey. I’m pooped.

6 Likes

12/18/2018

Small rant of frustration:

So last night I went to drive to my gym, but I couldn’t get off of the road we live on with my 2wd truck due to the freezing rain we got yesterday, so I got back to the house switched to my wife’s AWD vehicle and left again. I got to the gym realized I forgot my training book with my workout in it, and there were a few others working out at that time…so I left. I told myself I’d get it in before work in the morning.

I then proceeding to have a staring competition with my ceiling until 4am when I decided I was going to take today off. It has been awhile since I’ve had one of these nights where I just can’t sleep no matter what I do. Managed to grab a couple hours worth of naps before 10:30am when I finally got out of bed. I ran a few errands in the morning and then went in and got a “workout”.
When I got to the gym I realized I left my gym bag (belt, shoes, sleeves, etc in my wife’s vehicle…good one).

This was my first workout in awhile now that has been complete crap.


SSB Squat
135 x 6
225 x 6
315 x 6 <- felt like 405lbs on my back.
315 x 6
315 x 6

These were tough. The plan was to do 375 x 6 this week, but that just wasn’t happening.
I was doing a bunch of fish-out-of-water (kipping) pullups between sets just for fun. Haven’t quite figured these out yet.

SSB Calf Raises - standing on 2 x 25’s
225 x 12
225 x 12
225 x 12

BB Bench
135 x 5
185 x 5
225 x 3
245 x 8
245 x 8
245 x 8

Back Extension (45 deg)
25lb plate to chest x 12, 12, 12

DB Supinated Curls
35lbs x 10
35lbs x 10
35lbs x 10

Bleh, felt like crap but some work is better than nothing…

6 Likes

Shit happens man, you’ve been crushing it for what seems like an eternity so you owed a ‘crappy’ day haha.

1 Like

Thanks man, yeah I agree that the frequency of my crappy workouts has been low recently, so I suppose it was only time before one reared its ugly head.

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After that mess you should’ve just done some upper body pump work to feel good about yourself. I always feel better with a pump :laughing:

2 Likes

He’s human! haha! It’ll be normal (by normal I mean well above average) in no time.

1 Like

This is true for me as well. Even just finishing with those curls started to make me feel better about the squats.

Sad, but true. Yeah, hitting the weights hard tomorrow night and then on the road for 4 days for holidays with the in-laws. Might be able to slip a quick workout in while I’m there visiting, but won’t be banking on it.

2 Likes

If you start to feel bad about yourself then try Cindy or Barbara (or a few rounds of either). You’ll just need to find something to grab for a pull up or inverted row.

Come to think of it, I’ve basically only done Cindy and Barbara this week and I’m sore and tired today.

1 Like

Cindy: AMRAP in XXmins is always a killer. I am not good at pacing myself, and typically get 80% of the work done in the first 25% of the time…then the remaining 75% of the time is just pure slop.

Barbara: 5 rounds of 20 pullups?? I suppose these would be kipping by Crossfit standards, but since I can’t figure kipping out…this workout would likely take me well over an hour…unless I scale the crap out of it.

Good suggestions though for just getting something in if I can’t find an opportunity to get to a gym.

I did inverted rows instead of pull ups. I can’t kip and I’d knock myself out on the ceiling of my basement if I could.

I don’t doubt that you could find a gym if you wanted. I was suggesting ideas to punish yourself if you felt guilty about your holiday eating. :laughing:

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Man i hate when that happens, i actually woke up at 2 am this morning and couldnt go back to sleep. Ended up skipping my morning lift session.

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Yep, tends to results in a day of poor performance (gym, work, cognition).

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Merry Christmas/Happy Holidays TNation fam!

3 Likes

Merry Christmas. Thanks for the encouragement along the way

1 Like

Merry Christmas from across the pond

2 Likes

It’s almost over, but Merry Christmas Sleepy

2 Likes

T-ransformation 2019 Before Pictures: @Chris_Colucci






Weighed in at 219.8lbs this morning. Travelling for the holidays and then catching a cold has kept me out of the gym for the last 11 days!!. Finally logged a good sleep so I’ll be hitting the gym for a full body workout today.

8 Likes

12/29/2018
I slept for 11hours last night…boy did I need that. Feeling significantly more healthy today, ~80%.

Back Squats
135 x 5
225 x 5
315 x 5
365 x 5
405 x 5
405 x 5
405 x 5

Yes! I’m very pleased with these. Wanted to just work my way up to 365lbs for 5 to see how it felt, but kept going and 405lbs felt great. I was thinking about doing some drop down volume work, but I’m going to try and do a little workout tomorrow and we have a big pond hockey game at 1pm I’d like to have some legs left for.

SUPERSET
OHP
135 x 8
135 x 8
135 x 8
135 x 8

BB Curls
45 x 10
45 x 10
45 x 10
45 x 10

SUPERSET
Incline Rear Delt Flyes
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12

T-Bar Rows
90lbs x 12
90lbs x 12
90lbs x 12
90lbs x 12

Getting that feeling in the back of my mouth of vomiting for some reason during that last superset.

Finished up the workout with flooding the pond with buckets of water pulled from under the ice and farmers walking some concrete forms down to the pond for some boards to help save some stray pucks from being lost.

Felt good to get some exercise.

5 Likes

Looking solid as always. What’s your plan for the transformation? Are you going to cut cals hard or do lots of sweating.

1 Like