T Nation

Return of the Muskrat


25 January 2019
(second workout)

Incline Bench
115x8 @ 6
135x8 @ 6.5
145x8 @ 7
155x8 @ 8
165x8 @ 8.5

Superset (4 sets)
GHD: 10
GHD Sit-Up: 10

Giant Set (3 sets of 10)
Seated Front Raise: 20,15,10
DB Lateral Raise: 20,15,10
Seated Clean and Press: 20,15,10

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26 January 2019

Yoga: 25 minutes


27 January 2019

Yoga: 21 minutes


28 January 2019

Yoga: 25 minutes


28 January 2019
(second workout)

Lower Body and Shoulder Warm-Up

45x15, 95x5, 135x3, 185x1
225x1 @ 6
275x1 @ 7.5
225x5 @ 7
225x5 @ 6.5
225x5 @ 6.5

GHD: 6x10

Chin-Ups: 30

2-count Paused Bench
45x25, 95x4, 135x4
165x4 @ 8
175x4 @ 8
175x4 @ 8

155 lbs for 1/4 mile (440 yards) in 15:45

Band Pull-Apart: 100


Lots of yoga going on in here, what benefits are you seeing ?


I haven’t noticed any major improvements in flexibility yet (I’ve only been doing the 30-day yoga challenge for a bit over a week). However, I think what is cool about the videos I’ve been doing is that it combines flexibility / mobility, isometric strength, and recovery into one half-hour video. You get all of those things in without realizing that you are doing them, which is kind of nice since they are really boring to do if they aren’t disguised in a video.

Interestingly enough, the isometric strength component has been pretty awesome so far. The yoga I’ve been doing hits abs, legs, glutes, low back, and shoulders.

So I guess the biggest benefit is that it bundles boring shit into an easy 30-minute video

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30 January 2019

Shoulder Warm-Up

1-count Paused Bench
45x30, 95x3, 135x3
185x1 @ 6
205x1 @ 7.5
185x5 @ 8
185x5 @ 8.5

45x40, 95x10, 135x10
185x10 @ 7
185x10 @ 7

OHP Machine: 40 reps in 4 sets

Rowing Machine
15 minutes - 156 calories

Prowler (80 yards)


Hey folks

To mark 1 month of cutting (and 20% of the T-ransformation challenge), I’m doing a diet update. I seem to be losing some fat, and I’m down about 10 lbs since January 1. I’ll probably post a progress pic around month 2.

Here’s my nutrition goals:

2000 calories on off days
2250 calories on training days

Here’s what I’m eating today:

Calories: 2270
Protein: 209
Carbs: 213
Fat: 64

2 omega-3 caps
1 joint supplement pill
1/2 multivitamin
1 calcium pill
2 servings special k cinnamon cereal
2.5 servings unsweetened soy protein milk

Lunch (post-workout)
2 omega-3 caps
2 scoops pea protein powder
vegan lasagna

1 scoop pea protein powder
1 Clif Builder’s Bar (soy protein)

2 omega-3 caps
1 joint supplement pill
1/2 multivitamin
2 scoops pea protein powder
salad composed of a fucking shitload of spinach, carrots, baby tomatoes
topped with raspberry vinegar

Anyway, diet might change a bit as I get leaner. I also might add in more cardio later, but I’m saving that as my trump card for when fat loss stalls.

Y’all have a good one

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You know your way diet wise, how much do you plan to lose? Going with weight or looks.


Hey Mort! I guess a combination of both, but mostly looks. I know that I’ll look pretty lean somewhere in the 170s, but ultimately, the exact weight at which I stop cutting will come down to appearance.

How is your nutrition going? I see your training in your log, but are you trying to lose weight now?

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31 January 2019

Yoga: 30 minutes


Hey rat.
I’m dialing back too, hit 90 kg almost 200 lbs by the end of 2018.
back under 86 kg / 190 lbs.
I’m going down to about 82 kg I guess and then I’ll look in the mirror, and see how the pants fit.

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I’ve wanted to go on a cut since I got super out of shape following a ruptured patellar tendon and maybe 6 months of nothing. Problem is I wear suits to work most days, and if I got down to my ideal “look”/leanness - it would all be too big and I’d look like I was wearing dad’s suit. I’m 222 or so and definitely carrying 20# of fat I could shed if I dialed back drinking a lot and cleaned up diet a little.

But do not want to be 200. Want to be 220 at 12% - which may be tough as a natty at 40 years old.

How disciplined are you on working your diet and tracking (ie @JMaier31 )


Are you talking to me or Mort? Haha


Lol - either/both of you! Anyone who knows how to keep drinking regularly but still get leaner and gain muscle!

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I’ve actually been reading up on this lately. I can give you a call. Lmk when you’re free


Based on my research of T-Nation articles we can drink 0.5 - 1.0g of alcohol per kg of body weight. That’s 50 - 100g for you in an evening without going backwards.

Now the study that used that thought it would also keep you from moving forward in the gym.

50g of alcohol is like 5.5 ounces of Captain Morgan rum and that can make me feel just fine. :smile:

I used to track very rigorously but I’m trying to stop because it controls me. Notice how I just told you exactly how much rum I can drink without compromising my muscle.

I think a little alcohol is fine. Too much and it becomes a toxin to your body. Your body needs fat to absorb toxins. I believe that some people will never lose all their fat without giving up processed foods because our bodies don’t process that junk. The fat actually protects us from the toxins. The body won’t let go of that fat because it will be bad for our health. Stop consuming the toxic stuff and then your body might trust you enough to drop the last bit of fat.

My new goal is 215 lbs and I’m 6’4". I wish I could be 235 @ 12% but it’s not happening. 2018 was my last attempt to bulk and it just didn’t pan out. I reached 250 lbs but I don’t like the way I look.

You can always have your suits altered. It’s easier to take them in than to let them out. I’m hoping my suits will fit again after I cut this fluff. I need one Tuesday so hopefully I’ve cut enough to make it work.

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I can deal with that - using that math I had 70g tonight of gin and feel great. But at 30g, there is 1# a week or so of weight loss.

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I’ve stopped tracking, but I was weighing all my food… for the last couple of years, last year I did on a bulk, otherwise I wouldn’t gain the weight I wanted. Unfortunately it was all belly.

That’s just a bad excuse, as J said you can alter the suits or buy new ones.

try to lose 20 lbs and see were you are.

I don’t know how much you drink, but I would give up drinking sunday - thursday at least.
I do drink but that’s one beer here and there ½ a bottle of wine for friday or saturday.

For me health is very important, I want to be fit, lean and in good condition when I retire.
Junk food, candy, cake, soft drinks and alcohol all have there place, but everything in very small doses.