2.9.18
smith mach calf raise 4 x 10
leg press 1 3 5 7 8 pps x 12
ss rack pulls 2 hole 315, 365, 385 x 12,8,6
leg extension 3 x 15 +last set triple drop set
tri rope ext 3 x 12
some pull ups
2.10.18
35 mins liss treadmill
v ups 4 x 15
leg ext 20 lbs x 100
2.12.18
seated calves 3 x 12
incline bb bar, 135 x 6, 175 x 8, 205 x 4, 6, 135 x 17
ng cable pulldowns 4 x 10-6
ss preacher mach curls 3 x 10
seated ham curls 3 x 10
leg ext 20lbs x 100
rope pushdowns 3 x 12
bw = down2
2.13.18
squats bar, 135 x 8, 225 x 6, 315 x 5,6, 320 x 4,6
dl 135, 225 x 6, 315 x 8, 365 x 5, 6, 8
triple set standing smith mach calves 4 x 10
pek dek flyes w/ holds 3 x 20
band pull aparts 3 x 20
leg ext 20 x 100
overhead rope tri ext 3 x 15
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2.20.18
squats bar, 135 x 8, 225 x 6, 315 x 8,6,6, 320 x 6
dl 135, 225 x 6, 315 x 10, 365 x 6, 6, 7
leg ext 20 x 100
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3.9.18
10 min walk
ss incline smith mach 3 x 15, 12, 10 drop set 8,10
band pull aparts 3 x 20
giant set chest supported mach row 3 x 12,12,10
pek dek flyes 3 x 15
goblet squat 3 x 20 26lb kb
giant set
standing calf raise single leg x3 x amrap
cable pressdowns 3 x 15
ez bar drag curls 3 x 12
cals 2000/1800 non training days
still fat
3.12.18
12 min walk
incline bp bar, 135, 185 x 3 x 10
ng cable pulldowns 3 x 12-10
giant set bw lunges gym x 3
pek dek flyes 3 x 15
pek dek reverse delts 3 x 10
leg ext 20 x 1 x 100
3.13.18
12 min walk
giant set rack pulls (2 hole) 3 x 10
seated cg ng cable rows 3 x 10
single leg smith mach calf raises 3 x amrap
giant set
paused squats 225 x 3 x 10
leg press feet low and close 3 x 20
db side laterals 3 x 12
incline db curls 3 x 10
leg extensions 20 x 100
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3.14.18
bike sprints 30sec/120sec x 8 followed by
15 mins liss
flabs 3 x 20
leg extensions 20 x 100
3.15.18
12 min walk
triple set incline db 3 x 10-15
seated calf raise 3 x 15
t bar row v grip 3 x 8-10
triple set pek dek fly 3 x 12-15
squat 26lb kb x 3 x 20
ng pullup mach 3 x 12
super set cable bent rope ext 3 x 12
ez bar drag curls 3 x 12
leg extensions 20 x 100
3.26.18
100 cal walk
triple set incline db 25, 50, 85 x 10, 90 x 8,7
t bar row v grip 4 x 10 - 8
standing single leg calf raise
triple set pek dek flyes 3 x 15-12
reverse pek dek 3 x 12
bw lunges length of gym
triple set v bar pressdowns 3 x 15 - 12
preacher machine 3 x 10
db pullovers (serratus) 3 x 12
bw 174ish
3 weeks in, 4-8 weeks to go. Getting slightly leaner.
reducing calories to 1800 lift/1600 non lift. I usually keep calories higher, but I am trying to fast track the total diet time. Carbs are around 160/40g depending on the day
Added 1 hiit session 10 intervals of 20sec/90sec followed by 15 mins of liss. Now doing cardio 3 x a week. 2 hiit sessions and one 35 min treadmill walk.
Diet compliance has been good. Beers and bourbon not so much. If I want to get as lean as possible and improve on last year, I will obviously have to step up my game. I need to try a bit harder, but, fuckā¦life. Ya know?
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3.28.18
35 mins liss
flabs 4 sets x bunch
leg ext 20 x 100
3.29.18
100 cal walk
ts smith mach high incline 4 x 10
bb bent rows 4 x 8
seated calves 4 x 15
big set? kb squats 3 x 20
seated calves 3 x amrap
cg pullups 3 x 10
pek dek flyes 3 x 12-8
single arm cable pressdowns 5 x 10 - no rest
ss incline db spider curls 3 x 12
ez bar drag curls 3 x amrap
leg ext 20lbs x 100
3.30.18
100 cal walk
giant set inverted bw row 4 x 15
seated hams 4 x 10
upper chest pushups 4 x amrap
leg extensions 4 x 15 -12
leg press 4 x 12
ts band pull aparts 3 x 25
banded incline press 3 x 25
leg press 3 x 12 + 2 dropsets
ss banded curls 3 sets x 30
bench dips 3 x 20
leg ext 20 x 100
less fat. Scale is not really moving, but feel, mirror and loose underwear band tell me different. Progess will be set back a bit this weekend due to Birthday pizza and beer. The last couple of years I have tried to best my previous years physique by my birthday. I feel close to having to give up this goal.
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Why? Never surrender. Itās the title of your log after all. 
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Good point. Iāll keep after it, however, a lowering of expectations wouldnāt hurt.
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4.1.18
35 mins liss
leg press 20lbs x 100
4.2.18
100 cal walk
ts smith mach incline 4 x 10-7 + 2 drops
cg ng cable rows 4 x 10 + 2 drops
seated calves 4 x 15
ts med grip chest supported rows 3 x 10-8
pek dek flyes 3 x 12
lunges 3 x length of gym
ts single arm cable pressdowns 3 x 15
bench dips 3 x amrap
ez bar drag curls 3 x 10
leg ext 20lbs x 100
bw 174
Dropped cals another 150 on training and nontraining days. Increasing Liss session to 45 minutes. Bloated AF from all the pizza and beer. Hopefully, scale weight will drop in the next couple of days.
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Pretend you were born a month later this year.
Deal. New b-day is within the next 5 weeks.
4.21.18
35 mins liss
leg ext 20lbs x 100
8.5 mile hike
beer and spaghetti feed royale
4.22.18
10 hiit intervals 20/90sec followed by 15 mins liss
flabs 3 x a bunch
leg ext 20lbs x 100
4.23.18
130 cal walk
calves 4 x 15
ss smith mach incline 3 x 225 x 10, 8, 8 drop set 185 x 15, 135 x amrap
pullups 3 x 25lbs x 10
ts pek dek flyes 3 x 12
bw lunges - length of gym and half way back
reverse pek dek 3 x 12
ss rope pressdowns 3 x 12
ez bar drag curls 3 x 12
leg press 20lbs x 100
bw = 171. Getting leaner.
Cals approx 1650/day. Upped walk before lifting by 30 cals, added 3 additional 30 minute liss sessions. One carb reload day per week.
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5.3.18
100 cal walk
ss smith mach incline 225 x 11, 235 x 9,8 drop set 185 x 10, 135 x amrap
pullups 30lbs x 9,8,8 drop set bw x amrap,
seated calves 3 x 15
ts low pulley cables 3 x 12, drop set 10,8
kettlebell squats 44 lbs x 3 x 22
seated cg cable rows 3 x 10-8
seated calves 3 x 12
ts ez bar skullcrushers 3 x 12
incline spider curls? 3 x 12
incline flabs 3 x 15
leg ext 20lbs x 110
bw 169. Was doing cardio in the afternoons for 30 min/5 days per week in addition to one 35 min liss and 2 20 min hiit sessions per week. After about 5 days, I felt like complete shit. Scale stopped moving, old man skin just laughing at meā¦had to change something. First thought, do less. Second thought, f that, I am still fat and need to push this diet for another 4 weeks. So, I went to all you can eat sushi, didnāt train for 2 days and upped calories by 350 per day. Feeling much better and the scale has dropped another lb since I made the changes. 28 days to go.
If you are this committed to progress you would probably have much better results dropping the cardio for more weights.
Both burn calories but weight training makes muscle which increases your TDEE while cardio does the opposite.
BUT great progress so far!!!
5.5.18
8.5 mile hike 2:37
5.6.18
10 hiit intervals 20/90sec followed by 15mins liss.
30 minutes of circuit free for all. 15-20 reps, pullups 10.
leg press, calves, incline bp, pull ups, band pull aparts, ez bar drag curls, rope pressdowns, cable ab cruncheeeez. Repeat x 3
Agreed. It will make a good change at this point. I have plenty of time, I am reluctant to cut calories any lower, cardio is boring me to death, and my hips are hammered from the bike and walking.
bw 168ish. Visual progress appears to be none. Iāll stay the course for the next week and see how I respond to the increased work.
5.7.18
100 cal walk
ts incline db 3 x 10-9, ds 10,12
pullups +30lbs 3 x 9,8,8, ds bw amrap
leg press calves 3 x 15
gs low pulley cable flye 3 x 12
bw lunges 3 x 1 1/2gym
med grip cable rows 3 x 10
preacher mach curls 3 x 10
leg ext 20 x 100
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5.12.18
8.5 mile hike 2:50
5.13.18
10 hiit intervals 20/90 sec followed by 15 mins liss
5.14.18
100 cal walk
ss smith mach decline 4 x 10-8, triple drop last set
pullups +33lbs 4 x 8, drop set last set
ts pek dek fly 3 x 10
seated chest supported row ng 3 x 10
leg extension 3 x 12
ts reverse incline db curls 3 x 10
v bar pressdowns 3 x 12
seated calves 4 x 15
leg ext 20lbs x 100
bw = 166 or so
approx 2 more weeks of dieting. Carbs at 75g/day this week, calories staying the same. Water loading starting Friday. Weight down a bit more than I wanted, but, I knew it was coming. Will continue with the twice a day lifting for the next 2 weeks. Cardio is 3x a week and no more hiking until I am done dieting.