T Nation

Trim Wants to Be Lean


#181

Where in Indiana are you? I lived a little east of Elkhart for about 6 months, back in the 80’s, and one of my oldest friends is still a cop in Elkhart.


#182

Be very careful - there are a bunch of losers @bigjez here that have nothing better to do with their time than make a meme about you trying to hook up in Indiana.

The memes are pretty funny though.


#183

Around Valpariaso. Don’t get to Elkhart very much.


#184

AM Workout

A1) Barbell standing overhead press: (warm up sets) 95 lbsx5, 110 lbsx5, 125 lbs x7
B1) Dips (Bodyweight) with upright torso: x9, x6, x5
C1) Pullups (Bodyweight) with neutral grip: x8, x6, x5
D1) Standing biceps curl with straight bar/medium grip: 45lbs x15, x15 (slow eccentric 2-3 second)


#185

A1) Barbell Deadlift (warm up sets), 195lbs x5, 221lbsx5, 250lbs x8 (Fuck yeah- had to change to mixed grip after rep 3 though)
B1) Incline 45 degree leg raise x15, x12, x12, x10
C1) 45 degree back extension: x15, x15, x15, x10
C1) Farmer’s walks 70’s in each hand x100 feet x5 rounds

Felt good this morning; grip maybe getting a bit stronger


#186

Nice, great job Trim


#187

Bodyweight: 213lbs

PM Workout
A1) Barbell bench press: (warm up sets) 135 lbs x5, 150lbs x5, 170 lbs x7
B1) Incline dumbbell bench press (semi-supinated) 60’s x15, x12, x8
C1) One arm dumbbell row 65’s x15, x10, x10
D1) Bent over dumbbell fly 15’s x15, x15

Conditioning: Treadmill walk, 2.0 incline, 3.7 MPH, 20 min

Been concentrating on good form, even with setting up under the bar, not overarching, elbows tucked 45 degrees, pushing my back into the bench explosively. Big numbers will come again one day.


#188

2/17/19 PM Workout

A1) Back squat (ramp up sets x4), 170lbsx5, 185x5, 205x3, 232x3
B1) 45 Degree seated leg press: 385lbs x10, x10, x10
C1) Prone hamstring curl: 90lbs x12, x10, x10, x10, x8
D1) Smith machine standing calf raise off step: 135lbs x15, x15, x12, x12, x10

Tired today, need a nap, though reps on the squat felt more stable than last week. Focused on driving my hips toward the ceiling while I looked down and braced hard.


#189

Bodyweight 214lbs

Quickie AM Workout- running late, short on time

A1) Barbell standing overhead press: (warm up sets) 105 lbsx3, 115 lbsx3, 132lbs x4
B1) Dips (Bodyweight) with upright torso: x9, x6, x5
C1) Pullups (Bodyweight) with neutral grip: x9, x6, x5

Getting wiped and sluggish throughout the day, notice a good warm up, coffee, blasting my headphones, and psyching myself up help my weight workouts fortunately. Dropped calories (carbs and fats) to 1900-2100 per day.

Later evening; conditioning: tennis doubles indoor; 90 minutes


#190

2/22/19

Bodyweight (still) 214 lbs

A1) Barbell Deadlift (warm up sets), 205lbs x3, 236,5lbsx3 265.5lbs x6 (change to mixed grip after rep 3)
B1) Incline 45 degree leg raise x15, x12, x12, x10, x8
C1) 45 degree back extension: x15, x15
C1) Farmer’s walks 70’s in each hand x100 feet x5 rounds

Slight back twinge picking up dumbbells for carries in the ol’ left lumbar, did some prone back extensions and they helped a bit.


#191

2/24/19

Bodyweight: 214lbs

PM Workout
A1) Barbell bench press: (warm up sets) 140lbs x3, 160lbs x5, 180 lbs x6
B1) Incline dumbbell bench press (semi-supinated) 60’s x15, x12, x8
C1) One arm dumbbell row 65’s x15, x10, x10
D1) Bent over dumbbell fly 15’s x15, x15

Conditioning: Battle ropes; different wave intervals, 45-60 second periods, 4 rounds. Searing burn in forearms and biceps following. Much difficulty lifting arms.

Difficulty with the calorie cap this week as well. Averaging out about 2100 according to the tracker but Tues-Thurs I over-did it on the potatoes and olive oil. I’m avoiding sugars with “good carbs”, but too much fat I think (40-45% of daily cals) and nuts for snacks. Try harder fat boy…


#192

2/26/19

Ahhhhh didn’t wanna listen to my body today

8 min treadmill walk

A1) Back squats (multiple ramp sets of 5) 205lbs x5, 220lbs x3, 247lbs x2-oops I did it again. Got it up for the double, a PR, sharp twinge in the low back though. Lost tightness at the bottom position and rounded. Left sided pain and a little tingling into the thigh. I’ve found the limit this week of my body’s comfort level sans belt. I think my cheap ass should search Amazon now.

No assistance exercises, after I had some trouble unloading the bar an putting plates on the ground.


#193

2/28/19

Bodyweight 213 lbs (-1 inch belly circumference)

A1) Barbell standing overhead press: (warm up sets) 110 lbsx5, 125 lbsx5, 137.5 lbs x3
B1) Dips (Bodyweight) with upright torso: x9, x6, x6, x5
C1) Pullups (Bodyweight) with neutral grip: x8, x6, x5, x5
D1) Standing biceps curl with straight bar/medium grip: 45lbs x15, x15, x15 (slow eccentric 2-3 second)

Conditioning: 20 min incline treadmill walk 3.7 MPH, 2.0 incline

Scale not moving, but fat and water weight are. Low back still very iffy, tried hard to brace with overhead press; a little back traction and a few pops hanging on the pull up bar. Also reducing pain with prone press ups and press up holds


#194

3/3/19

Bodyweight (+1) 214 lbs

A1) Barbell Deadlift (warm up sets), 225lbs x5, 255lbsx3 280lbs x1 (did not want to roll the dice with my back)
B1) 45 degree Leg Press: 360lbs x10, x10, x10, x10
C1) Lying Leg Curl: 90lbs x10, x10, x8, x8
D1) Incline 45 degree leg raise x15, x12, x12, x10, x8

Incline treadmill walk (3.0 incline) 30 min @ 3.5 MPH

Thoughts today: low back still tight with extension and giving me sharp twinges during ramp up sets of deadlift. A few times I got down to set up to the ground and walked away when I felt a twinge in that position. I was happy to hit my numbers today, however, just didn’t want to do more than a single. I’m happy next week is the de-load.

On the diet front, I’m averaging 2,072 calories per day for the week by my math, so I’m about where I want to hang there for now. I’m trying an extra scoop (4) of protein powder for my usual work lunch mixed with milled flax seed, which helps with the overall protein intake, but overdoing calories at dinner has been tough. A few tortilla chips here, a little blue cheese dressing there, and I feel I’m screwing myself. I really enjoy fatty foods, which isn’t a problem now, but may be in the future as I try to cut calories further or replace fat with more carbs or protein.

Pre-workout has consisted of 4 scoops of Mag-10 in water with flavoring and 8oz of tart cherry juice. Not the same as Plazma but close.

Instead of dropping daily calories I’m going to add at least 20 minutes each workout of low intensity cardio or intervals such as jump rope, battle ropes, or Airdyne bike 3-4x week. When the weather gets a little nicer maybe daily walks with the dog.


#195

Have you tried setting up a bit higher, and when that’s comfortable lowering an inch and stay there until that’s good.


#196

No, I haven’t but this is a new problem after a squat injury on Tuesday. I’m ordering a lifting belt for top sets and probably should have someone filming my form soon. Deadlifts felt fine last week with pretty heavy weight.


#197

Ahh okay no worries about that then… but worry about what’s going on, try to get that sorted out before it turns to a real problem.


#198

AM workout

A1) Barbell bench press: (warm up sets) 150lbs x5, 170lbs x3, 190 lbs x3
B1) Incline dumbbell bench press (semi-supinated) 50’s x15, x12, x8, x7
C1) One arm dumbbell row 70’s x15, x10
D1) Bent over dumbbell fly 15’s x15, x15

Conditioning: Battle ropes; different wave intervals, 60-90 second periods, 3 rounds


#199

3/8/19

Bodyweight: 211.5lbs (-2.5)

De-load week

A1) Back squat (ramp up sets x4), 135lbsx5, 155x5- back does not feel swell
B1) 45 Degree seated leg press: 385lbs x10, x10, x10, x8
C1) Smith machine standing calf raise off step: 135lbs x15, x15, x12

Several sets of warm up with just the bar. Messing around with hips/torso angle on the low bar squat, could not feet comfortable with more weight or more horizontal lean. Bracing my core super hard helped a bit. I’m going to keep working on lumbar extension on my stomach to end-range several times per day and pull up bar hangs to see if the pain decreases soon.


#200

Taking a few days off as I think my body has actually hit a wall. Low back is still roughly the same, I tried some indoor tennis singles for an hour and bending to pick up balls and serving was not a wise choice. I also have a bit of a cold and am pretty congested and beat.

Overdid calories again and fell off the wagon last night. Triple berry pie followed by Cinnamon Toast Crunch and cold medicine before bed. Eat garbage if you feel like garbage I guess.

Anyway, back on track. I’ll shoot for a lower calorie day today in the 1800-1900 range and keep working on my back issue. Maybe start mixing in plank variations to try to improve core stability.