Bench Press (Barbell)
Set 1: 160 lb x 5
Set 2: 160 lb x 5
Set 3: 160 lb x 5
Set 4: 160 lb x 5
Set 5: 160 lb x 12
Tempo Overhead BTN Press
Set 1: 95 lb x 10
Set 2: 95 lb x 8
Set 3: 85 lb x 10
Tricep Extension (Cable)
Set 1: 80 lb x 11
Set 2: 80 lb x 11
Set 3: 80 lb x 9
Bicep Spider Curl (Dumbbell)
Set 1: 30 lb x 12
Set 2: 30 lb x 12
Set 3: 30 lb x 12
Rear Delt Fly (Dumbbell)
Set 1: 20 lb x 15
Set 2: 20 lb x 15
Shrug (Barbell)
Set 1: 225 lb x 12
Set 2: 225 lb x 12
Set 3: 225 lb x 12
Front Raise
Set 1: 20 lb x 12
Set 2: 20 lb x 12
Set 3: 20 lb x 12
Logey feeling today. It is overcast and cold. However as soon as the shop door swung open I felt better. Had that feeling of kicking ass and not getting my ass kicked.
Diet was going great, but today I am crazy hungry. Just hope I don’t see a cow before supper tonight…may go berserk. Down to 220 this morning, so it is moving and I can tell for sure the weight is dropping. I’m trying to wait a little longer before the lunch shake.
Deadlift (Barbell)
Set 1: 280 lb x 5
Set 2: 280 lb x 5
Set 3: 280 lb x 5
Set 4: 280 lb x 5
Set 5: 280 lb x 11
Safety Bar Squat
Set 1: 245 lb x 7
Set 2: 205 lb x 10
Set 3: 205 lb x 10
Lat Pulldown
Set 1: 170 lb x 12
Set 2: 170 lb x 12
Set 3: 170 lb x 12
Nordic Curls
Set 1: 8
Set 2: 8
Set 3: 8
Leg Extension
Set 1: 155 lb x 12
Set 2: 155 lb x 12
Set 3: 155 lb x 12
Cable Crunch
Set 1: 70 lb x 15
Set 2: 70 lb x 15
Set 3: 70 lb x 15
I’ve been doing some 2 cardio sessions on the elliptical for 30 min 2 to 3 times a week.
I am having a hard time getting that third session in. Mindless cardio is a drain but I realize the benefits. However, could one simply do something like a Cindy WOD or some 5k Kettlebell challenge type session and get enough time in that zone to keep me from the damn elliptical. Weight vest walking is about to get thrown in when the weather cooperates anyway. Just trying to think of other ways to avoid the mindless droning of the elliptical.
Scale said 223 . Demoralizing. However, I do feel I am leaning out and somehow still filling out. Not letting it get to me though. May have to extend the current diet longer than I anticipated…which blows. We shall see. I miss eating eggs.
Did 300 swings and 30 dips before calling it last night. Had to get the kiddos to bed. However, walking in I noticed I twinge in my right lower trap. Killed me all night. Was able to get a push session in. Put a tens unit to it but still feels weird.
Bullmastiff
Week 5 Day 2
Wed, Mar 15, 2023
Bench Press (Barbell)
Set 1: 170 lb x 5
Set 2: 170 lb x 5
Set 3: 170 lb x 5
Set 4: 170 lb x 5
Set 5: 170 lb x 9
Behind-the-Neck Push Press
Set 1: 85 lb x 10
Set 2: 85 lb x 10
Set 3: 85 lb x 10
Set 4: 85 lb x 10
Rolling Tricep Extension (Dumbbell)
Set 1: 40 lb x 11
Set 2: 40 lb x 12
Set 3: 40 lb x 12
Set 4: 40 lb x 12
Bicep Curl (Barbell)
Set 1: 65 lb x 12
Set 2: 65 lb x 12
Set 3: 65 lb x 12
Set 4: 65 lb x 12
Barbell Face Pull
Set 1: 65 lb x 10
Set 2: 65 lb x 10
Set 3: 65 lb x 10
Set 4: 65 lb x 10
Going to the zoo despite the shite weather. Kids are pumped.
More swings and chins. Dropped to a 50lb kb. Made it so much easier but still forearms were lit up. Back feels as good as it did before.
Oh yeah did weigh today 223. The weight is not moving much at all, but I seem to be some how leaning out. 1 2 scoop shake in the morning and usually another 2 or 3 scoop shake for lunch and then dinner. My dinner’s aren’t 2000 calories meals for sure (between 800-1200). If anything drinking the shakes have caused my appetite to crater a bit which is definitely good. I’ve always found it funny when people find it so much easier to diet than to eat for gains…never ever ever had that problem. The BtM diet for me is ideal. Today will probably be the last shake day probably. Purely because I’m tired of the protein shakes. Love metabolic drive, but getting awfully tired of it. The original plan called for just 7 days to drop 5 lbs, but I’ve gone an extra 3 days to see if I can get to that 5lb mark.
I’m thinking of carb cycling to get the diet dialed in…but man I really hate measuring and weighing stuff out.
Squat (Barbell)
Set 1: 255 lb x 5
Set 2: 255 lb x 5
Set 3: 255 lb x 5
Set 4: 255 lb x 5
Set 5: 255 lb x 8
Romanian Deadlift (Barbell)
Set 1: 245 lb x 10
Set 2: 245 lb x 10
Set 3: 245 lb x 10
Set 4: 245 lb x 10
Set 5: 245 lb x 10
Bent Over Row (Dumbbell)
Set 1: 70 lb x 10
Set 2: 70 lb x 10
Set 3: 70 lb x 10
Set 4: 70 lb x 10
Set 5: 70 lb x 10
Leg Curl
Set 1: 105 lb x 12
Set 2: 105 lb x 12
Set 3: 105 lb x 10
Set 4: 105 lb x 12
Set 5: 105 lb x 10
Leg Extension
Set 1: 155 lb x 12
Set 2: 155 lb x 12
Set 3: 155 lb x 12
Set 4: 155 lb x 12
Set 5: 155 lb x 12
Cable Crunch
Set 1: 75 lb x 12
Set 2: 75 lb x 12
Set 3: 75 lb x 12
Set 4: 75 lb x 12
Set 5: 75 lb x 12
Whew this is getting rough. So much volume.
Been trying to brush hog around the property between all the crap weather and burn off some of the downed trees. Think I inhaled some poison ivy smoke scratchy throat last night and today.
Son yesterday during my kb swings pulled 5 sets of 3 semi sumo deads 65lbs at a bodyweight of 58lbs. I didn’t show him a thing but pulled it with pretty decent form. He did pushups between sets. Pretty proud of the boy he’s 6 and hopefully some of my good habits are rubbing off. Hope he keeps it up.
Throat is fine but my eyes are jacked this morning. It’s spring and so the wind blows 30+ nonstop until the dead heat of summer when it decides to nearly completely stop. So doing any kind of brush work just blows that stuff right at you. Fun. Weight is 223 this morning. May do the upper session or skip it and just do the kb swings today. I slept like crap last night so going by feel this afternoon.
How are you liking Bullmastiff? I’ve glanced at it a few times and it seems like a solid building program. Are you planning on running it for all 18 weeks?
I’m liking it quite a bit. The volume wears you down a bit when you get to those 3rd week sessions, but you really should think about your weight selection for your assistance/bodybuilding movements better than I have. I love the powerbuilding type programs though. I will say I’ve seen a video recently about his reasoning for bent rows on deadlift/squat days and I agree to an extent. He has that programmed in after your main movement being squat, your assistance being RDLs, and then you go into bent rows. I just didn’t want my back giving me any more crap than it already does. I have swapped that for db rows where I throw a hand on the bench and row. All in all the weights auto regulate for you so just know going in that a bad day will throw the weight selection off for your next session. On the other hand that may be a good thing as well. I believe I’ll make it all 18 weeks. I’m pretty boring like that unless something crazy happens. I am trying to lose weight during this which isn’t wise. However, I’m not losing any weight so there’s that but not gaining any either. Surge would help big time on those 3rd week sessions especially as the warm season comes around. It gets 2 thumbs up from me so far so good. Strength is up and apparently I’m filling out…damn sure not losing any weight…