Finished 2019 under 200lbs for the first time in about 20 years. Maintained that until about the 3rd or 4th month working from home, but when it seemed like it was never going to end I went to shit. Too much drinking and no discipline with the food. Finished 2020 at a fat 215.4 (down from a max of 222). Goal is to get to 190 this year. Diagnosed with Afib in December, have a small tear in my left ACL, and a tear in my left shoulder that may require surgery this year. Trying to avoid that at all costs, so the weights lifted are not my prime concern at all. Just want to get in shape and get the weight down.
1.2.21 weight: 214.6
5 30-second sprints with 60 seconds walking between.
1.4.21 weight: 215.0
5 rounds each grouping of EMOM
A. Front Squatx5
A. Incline DB Pressx8
B. TRX Inverted Row x8
B. DB Shoulder Press x8
C. Bar Curl x8
C. Lying DB Extensions x8
D. Hanging Leg Raise 3x8
E. Jumping Jacks 3x20
1.5.21 weight: 212.4 -2.6
Tabata:
Reverse Lunge
Good Morning
Shoulder Press
Hang Clean
Front Squat
Bent-Over Row
Romanian DL
Pushups
–Doing a week of shakes for breakfast and lunch, then a normal dinner. Going to see how that goes and then maybe extend it.
–Putting the bar behind my neck is not good for my left shoulder.
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Good luck!
To your point about the bar - nothing hurts my shoulder like squatting… to the point where I rarely even use a straight bar if I can help it.
@alex_uk shared a vid with me that helped a lot (I’ll see if I can find it), but basically you take your pinky off the bar and take a false grip (thumb same side as fingers). I call it the T-Rex grip because it feels weird, but it makes a night and day difference for my shoulder
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Thanks. I’ll try it.
It’s a game changer for sure.
(Chris removed link)
Sorry @Chris_Colucci didn’t know that was against rules didn’t think they were a competitor!
If anyone is interested google “talon grip Ben Pollack” it’s the barbend website (hopefully that’s ok?)
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Thanks! I’ll give it a go.
1.6.21 211.6 -0.8 from yesterday
A. Bulgarian Split Squat 3x12
A. Feet Elevated Pushups 25/25/20
B. Reverse Incline DB Row 3x8
B. Scrape the Rack Press 3x10
C. Reverse Incline DB Hammer Curls 3x8
C. Rope Pushdowns 3x10
D. Palloff Presses 3x10
E. Box Jumps 3x10
Messed around with the talon grip after warming up. Not sure it made a huge difference, but it’s something I’ll definitely give a go next time the bar is behind my head.
1.8.21 weight: 211.8 down 3.6 for the week
Woke up way late and had to cut things a littl short.
A. DB Romanian DL 3x8
A. Floor Press 3x8
B. Pulldowns 3x8
B. DB Lateral Raises 3x10
1.9.21 weight: 208.8 down 3 yesterday
Tabata 20sec/10 sec
Reverse Lunge
Good Morning
Thruster
Hang Clean
Front Squat
Bent-Over Row
Romanian DL
Pushups
It was 44 degrees in my garage. Way too cold for me. Made me nauseous.
1.11.21 weight: 211.8
EMOM 10 minutes
A. Front Squat x5
A. Incline DB Press x8
B. TRX Inverted Row x8
B. DB Military Press x8
C. Bar Curl x8
C. Lying DB Extensions x8
Hanging Leg Raises 3x8
Jumping Jacks 3x20
1.12.21 weight: 211.2
Tabata 20/10
A. Reverse Lunges
B. Good Mornings
C. Military Press
D. Hang Clean
E. Front Squat
F. Bent Over Row
G.Romanian DL
H.Pushups
20 Minutes Air Assault Bike
1.13.21 weight: 212.8 (bought a new scale)
A. Bulgarian Split Squat 3x12
A. Floor Press 8/8/10
B. Reverse Incline DB Row 3x8
B. Scrape the Rack Press 3x10
C. Reverse Incline DB Hammer Curl 3x8
C. Rope Pushdowns 10/10/12
D. Palloff Press 3x10
E. Box Jumps 3x12
Looks like a lot of good work going on in here
1.15.21 weight: 211.2 (down 4.2 in 2 weeks)
A. Goblet Squat 3x12
A. Feet Elevated Pushups 3x25
B. Pulldowns 3x10
B. DB Lateral Raises 3x10
C. Incline DB Curl 2xF
C. Incline Tate Press 2xF
D. Cable Crunches 2xF
1.18.21 weight: 211.4
EMOM for 10 minutes each block
A. Front Squat x8
A. Inc DB Press x8
B. TRX Inverted Row x8
B. DB Military Press x8
C. Bar Curl x8
C. Lying DB Tricep Ext x8
Crunches 3xF
Happy to have only gained 0.2 lbs this weekend. Had one of the best burgers I’ve ever had and THE best Vietnamese food.
1.19.21 weight: 212.8
A. DB Farmer’s Walk 70s x 25 yds x 4
B. Suitcase Carry 70x50 yds x 2 per hand
C. Waiter’s Carry 20 x 50 yds x 2 per hand
D. Farmer’s Walk 70s x 50 yds x 1
E. 15 minutes Air Assault Bike
Not sure why I gained weight, and I’m not really happy about it.
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1.20.21 weight: 212.8
A. Rear Leg Elevated Bulgarian Split Squat 3x12
A. Floor Press 3x8
B. Reverse Incline DB Row 3x8
B. Scrape the Rack Press 3x10
C. Reverse Incline DB Hammer Curl 3x8
C. Rope Pushdowns 3x10
D. Palloff Press 3x10
E. Box Jumps 3x12
I’ve played about an hour of basketball the last two evenings with my oldest son. I’m apparently HORRIBLY out of shape. Spent most of the hour bent over with my hands on my knees gasping.
1.22.21 weight: 214.8
A. Goblet Squat 3x12
A. Feet Elevated Pushups 25/20/20
B. Underhand Pulldowns 3x10
B. DB Lateral Raises 3x10
C. Incline DB Curl 12/12/12
D. Band Pushdown with 20 second hold at start 3x15
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