T Nation

Trim Wants to Be Lean

4/16/19

Bodyweight 208lbs

Quite a day with quite a few new toys to play with at the gym…

A1) Barbell back squat: (warm up sets with bar) 95lbs x5, 135lbs x5, 165lbs x5, 190lbs x5, 215lbs x6, Joker Sets: 225lbs x3, x3, x3
B1) Barbell standing overhead press: (warm up sets) 90lbs x5, 105lbs x5, 120lbs x8
C1) Pullups (Bodyweight) with neutral grip: x10, x8, x6, x6, x5
D1) Dips (bodyweight) x6, x6, x5, x5, x5
E1) 45 degree leg press (warm up sets) 385lbs x5, x5, x5, x5 (really irritated that I can’t seem to progress this- was doing sets of 10 before, maybe it’s mental but I felt weak)
F1) Standing biceps curl with straight bar/medium grip: 40lbs x10, 50lbs x10, 60lbs x10, 50lbs x10, 40lbs x10(slow eccentric 2-3 second)
G1) Seated calf raise machine 45lbs x6, x6, x6- Holy crap, my soleus on the left is so weak, it was cramping mid-rep, gotta add these to the mix
H1) Prone hamstring curls 95lbs x10, x10, x10, x10, x10

Wanted to do some conditioning as now I have a few new attractive options (indoor running track, push/pull sled, strip of artificial turf, box jumps), but by then the crowd got too big and I ran outta room. Happy with the core lifts overall.

Think I got cut off but 225lbs squat. Form ok, but flawed I’m sure. Damn weak quads.

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4/16/19
Almost forgot

Diet

Breakfast: coffee, cream, 3 tbs sugar, 2 whole eggs, 15 tbsp egg whites, 2tbsp olive oil, 10 oz white smashed potato cooked with the oil and caramelized onions

Lunch: 3 scoops Banana Metabolic Drive, water

Pre-workout: 1 serving of Braincandy

Post- 3 scoops Mag 10, 10oz tart cherry juice

Dinner: 8oz Kirkland Seasoned Rotisserie Chicken Breast and Leg , 1/2 cup raw sauerkraut

Elite Pro Minerals before bed

Calories: 2112; Protein: 193g, Carbs: 170g, Fats: 69g

4/17/19

Breakfast: coffee, cream, 3 tbs sugar, 2 whole eggs, 15 tbsp egg whites, 2tbsp olive oil, 1 cup cooked steel cut oatmeal, 10 blueberries

Lunch: 14 oz boneless/skinless chicken thighs, 10tbsp hatch green chilli tomatillo salsa, 1 medium apple

Dinner: 10 oz boneless/skinless chicken thighs 10tbsp hatch green chilli tomatillo salsa, 1 cup steamed white rice.

3 caps Z-12

Calories: 2196; Protein: 221g, Carbs: 158g, Fat: 90g

Didn’t nail % macros today, but did say no to a shitload of sabotage food (pizza, cupcakes, cheesecake) at work, so there’s that.

Z-12 before bed, I’ll sleep well tonight.

Squat looked good, you got maybe a little forward on a rep or two there. But not as bad as mine. Good stuff.
And definitely good stuff losing weight. the sub 200 mark is closing in quickly.

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4/18/19

Diet:

Breakfast: coffee, cream, 2 whole eggs, 15 tbsp egg whites, 2tbsp olive oil, caramelized onions 1 cup cooked steel cut oatmeal, blueberries, Curcumin, Vitamin D, Baby Aspirin

Lunch: 3 scoops Banana Metabolic Drive, 2 scoops Superfood, water, Medium apple

Dinner: Crock pot 7 oz skinless/boneless chicken thighs, 1 tbsp ghee, mushrooms, 7 oz chicken breasts with hatch green chilli tomatillo salsa, 1/2 cup cooked white rice

Calories: 2200; Protein: 257g, Carbs: 152g, Fat: 72 g

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4/19/19

AM workout

80 yard shuttle runs x10 (1 min rest intervals)
Torque tank push/pull wheeled sled (about 150 feet) x3 each (1 min rest intervals)- great quad burn on the pulling

PM workout

A1)Deadlift (ramp up sets) 185lbs x5, 215lbs x5, 245lbs x7
B1) Barbell bench press (ramp up sets), 125lbs x5, 145lbs x5, 162lbs x8
C1) One arm dumbbell rows 70lbs x10, x10, x10, x9
D1) 45 degree reverse crunch: x15, x15, x12, x10
E1) Barbell preacher curls: 50lbs x10, x10, x10, x7
F1) Single leg calf raises with 2 sec pauses (top/bottom) off step (Bodyweight) x12, x10, x10, x8, x7 (alternating legs, no rest)
G1) 45 degree incline dumbbell bench press; 55lbs x10, x10, x10, x10
H1) 6-way shoulder raises: 7.5lbs (each) x10, x10, x8, x8

Diet:

Pre-workout: Coffee/cream, Mag-10 2 scoops with water

Mid-morning: 3 scoops banana Metabolic Drive, water, 8 caps Flameout

Pre-workout #2: 3 scoops Mag-10 with water, 8 oz tart cherry juice

Dinner: Chipotle Double Chicken Burrito Bowl with white rice, black beans, cheese, sour creme, Normandy vegetable blend (about 2 cups steamed)

Elite pro minerals (7 caps) before bed

Calories: 2044; Protein: 210g; Carbs: 160g; Fat: 61g

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Got a hack squat machine you can use? Best machine for bringing up quad strength safely.

I do now with the new equipment, but do you think there is advantage to the hack squat machine over the leg press or lunges? My low back has already been saying fuck off from time to time, and I was thinking less spinal loading, not more…

I think lots of people can Leg Press a lot of weight, but not a lot of people can hack Squat a lot of weight. Spinal loading is also usually not the culprit behind back pain - form, posture, or a muscle weakness/imbalance are usually there, since the spine was made for loading. BUT, I don’t know your situation and if it doesn’t feel right, don’t do it. If you do, brace your core on the hack squats like you would a regular squat, and it will stop any lumbar discomfort during the exercise.

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4/20/19

Bodyweight: 207.5 lbs

AM Workout

A1) Barbell back squat: (warm up sets with bar) 175lbs x3, 205 lbs x3, 230lbs x3- definitely not feeling it today
B1) Barbell standing overhead press: (warm up sets) 98 lbs x3, 115 lbs x3, 125lbs x6
C1) Pullups (Bodyweight) with neutral grip: x6, x6, x5, x5
D1) Dips (bodyweight) x6, x6, x5, x5
E1) 45 degree leg press (warm up sets) 270 lbs x10, x10, x10, x10, x10
F1) Seated calf raise machine: 45lbs x 10, x10, x10
G1) Prone hamstring curl: 95 lbs x10, x10, x10

Conditioning: Side-carries with kettle-bell 50 lbs x100 feet x8 laps, switching arms

Wasn’t fresh and had some left sided back pain and tingling down the side of my thigh. So no Joker sets or higher volume, lowered the weight on leg press a plate on each side.

4/21/19

Happy Easter, everyone,

Long over due comp update:

(September 2017) Bodyweight 219 lbs
Neck circumference (widest): 16 inches
Arm circumference (widest lateral head of tri, left): 15 inches
Shoulders/chest: (widest): 49.5 inches
Fat belly circumference (widest): 41 inches
Calf circumference (widest, left): 16 inches

(Today) Bodyweight: 207.5 lbs
Neck circumference (widest): 15 inches
Arm circumference (widest lateral head of tri left): 15 inches
Shoulders/chest: (widest): 49.5 inches
Fat belly circumference (widest): 38 inches
Lower quad (widest/left): 18 inches
Calf circumference (widest, left): 15 inches

Progressing in the right direction, soooo much more work to be done (and how bout’ a tan to my pasty ass??), but interestingly I lost more than I would think from my belly while my chest, shoulders and arm relatively the same. Of course, I was at this weight last summer before my food addictions kicked in once more, but I din’t take measurements then.

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4/22/19

Really dragging all morning from the holiday; still trying to stretch/load the left side of my back and get rid of some tingling to my left knee.

Diet:

Breakfast: coffee, half and half, 2 whole eggs, 11 tbsp egg whites, 1 tbsp EVOO, 1 cup cooked steel cut oatmeal, 10 blueberries, baby asprin, Curcumin, Vitamin D

Lunch 4 scoops Banana Metabolic Drive, water, 2 scoops Superfood; 1 pint blackberries, more black coffee

Dinner: 14 oz grilled marinated skinless chicken breast, 10 oz baked sweet potato, 9 tbsp pineapple salsa , steamed vegetables

Elite Pro Minerals

Calories: 2163, Protein: 261g; Carbs: 174g; Fats: 58g

4/23/19

Bodyweight: 208 lbs

A1)Deadlift (ramp up sets) 200lbs x3, 227lbs x3, 257lbs x7 (mixed grip)
B1) Barbell bench press (ramp up sets), 132lbs x3, 151lbs x3, 170lbs x8, Jokers: 175lbs x4, x4, x4
C1) One arm dumbbell rows 75lbs x10, x8, x7, x6
D1) 45 degree reverse crunch: x20, x12, x10, x10
E1) Barbell preacher curls: 50lbs x10, x10, x8, x7
F1) Single leg calf raises with 2 sec pauses (top/bottom) off step (Bodyweight) x12, x10, x10, x8, x7 x6(alternating legs, no rest- right leg weaker)
G1) 6-way shoulder raises: 7.5lbs (each) x10, x10

Conditioning: Incline treadmill walk 20 minutes; 3.7 MPH

Diet:

Breakfast: Coffee, half and half, 2 whole eggs, 15 tbsp egg whites, 1 cup cooked oatmeal, 1 tbsp olive oil, 10 blueberries

Lunch: 4 scoops Banana Metabolic Drive, water

Pre-workout: 3 scoops Mag-10, water, 8oz tart cherry juice

Dinner: 2 carnitas tacos, corn tortillas, onion/cilantro, green sauce, 10 oz grilled chicken breast, 1/2 cup raw sauerkraut

Calories: 2,387, Protein: 276g, Carbs: 139g, Fat: 74g

Went over on calories today, hopefully the excess builds muscle

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4/24/19

Bodyweight 208lbs

Workout:

A1) Back squat: (ramp sets) 190lbs x5, 215lbs x3, 240lbs x1, x1, x1
B1) Barbell overhead press: (ramp sets) 105lbs x5, 120lbs x3, 135lbs x4

Giant set

C1) Dips (bodyweight): x7, x6, x5, x5
C2) Pull-up parallel grip (bodyweight) x8, x6, x5, x5
C3) Seated calf raise machine (2 sec pauses top and bottom): 45lbs x8, x8, x7, x6
D1) Hack squat machine (135lbs) x15, x15, x15
E1) Prone hamstring curl machine: 55lbs x30

Wanted to do more but early workout rush to work. I took a lot of rest between the first two lifts. I’ve come to realize I fear getting crushed by squats more than any other lift. I have flashbacks to hurting myself, and am hesitant to push it to failure even with supports. Low back pain was minimal but that annoying left thigh tingling is still there. Arrgh.

Diet:

Pre-workout morning: Coffee, half and half, Mag-10 3 scoops, 10 oz tart cherry juice

Lunch: 4 scoops Banana Metabolic Drive with water, 2 scoops Superfood; 1 small apple, 8 caps Flameout

Snack: 8oz grilled skinless chicken breast

Dinner: 2 links turkey sausage chopped with onions, garlic and tomato sauce mushrooms, 2 cups cooked spaghetti

Calories: 2261, Protein: 231g; Carbs: 184g; Fats: 52g

4/26/19

Bodyweight: holding steady at 208 lbs

A1)Deadlift (ramp up sets) 215lbs x5, 242lbs x3, 270lbs x5 (switched to mixed grip)
B1) Barbell bench press (ramp up sets), 142lbs x5, 160lbs x3, 180lbs x6
C1) One arm dumbbell rows 70lbs x10, x10, x10, x9
D1) 45 degree reverse crunch: x15, x15, x12, x8
E1) Barbell preacher curls: 50lbs x10, x10, x10, x9
F1) Single leg calf raises with 2 sec pauses (top/bottom) off step (Bodyweight) x12, x10, x10, x8, x7 (alternating legs, no rest)

Conditioning
Torque tank push/pull sled, 150 feet x3 rounds each, no rest

4/28/19

My apologies to all dieters today, but I wanted to share my dinner/planned cheat. I don’t know if I deserved it. I certainly didn’t need it. But it was nearby and I heard good things about this place while at a pain course.

Pequod’s Pizza, Chicago

4 Likes

4/29/19

Bodyweight: 209 lbs

AM Workout
80 yard run/walk intervals x8 indoor track
Torque tank 150 feet push /pull (level 3 resistance) x 3 rounds
Amped up for the morning, crashed around noon, massive sinus headache after lunch…beat by dinner.

4/30/19

Bodyweight 207.5lbs

Deload week

Workout:

A1) Back squat: 100lbs x5, 125lbs x5, 155 lbs x5
B1) Barbell overhead press: 55 lbs x5, 70 lbs x5, 85 lbs x10

Giant set

C1) Dips (bodyweight): x10, x8, x5
C2) Pull-up parallel grip (bodyweight) x8, x6, x3
C3) Seated calf raise machine (2 sec pauses top and bottom): 45lbs x10, x8, x7

D1) Hack squat machine (3 second eccentric) (185lbs) x10, x10, x10
E1) Prone hamstring curl machine: 55lbs x10, 95 x10, x10, x10
F1) Incline dumbbell biceps curls: 25’s x10, x10, x10

Diet:
Breakfast: Coffee, half and half, 2 whole eggs, 15 tbsp egg whites, sauteed spinach, 1 cup cooked oatmeal, 2 tbsp olive oil, 10 blueberries

Lunch: 4 scoops Banana Metabolic Drive, medium apple, water

Pre-workout: 3 scoops Mag-10, water

Dinner: 3 carnitas tacos, corn tortillas, onion/cilantro, green sauce, Normandy vegetable blend, steamed

Calories: 2187; Protein: 214g, Carbs: 158g, Fats: 95g

Perspective:

I was finishing up my workout when I saw some people huddled on the ground on the indoor track. Apparently a kid I noticed walking laps who had a helmet on has Epilepsy and dropped having a seizure right on his face when walking. There was a pool of blood next to him, a cup on his chin, and what looked like a broken nose and blood. I guess his mom was walking behind him and came first to help him. He was conscious, but his face hurt and he cracked his upper false teeth. He could have been no older than 22.

He and his mom thanked me and others for helping him up. I thought to myself…this kid has fallen on his face (several times considering broken uppers) and wears a helmet to walk. It’s probably too dangerous to even touch a barbell, and here my ass is whining about weakness and hurting my back and a little pain that comes with lifting heavy weights or eating less food.

So push through whatever physical and mental shit you have to- to keep going. Most of us here are extremely lucky to even work out normally or look good to the opposite sex. This kid literally falls on his face a lot. Be thankful.

Attitude of gratitude is always a good way to go through life. Nice take.

BTW, is it me, or are you finally seeing some movement on the weight? Lat pics I thought you were looking leaner. Good work.