T Nation

Trim Wants to Be Lean


#21

Yeah,I get it. More red meat, more eggs, more squats, no soy, no green tea, cut way down on alcohol, etcetera. There are a lot of ways to boost T, supplements can be a waste though, just saying.

Iodized salt? also important.

Rock on.


#22

Well- somebody’s got to pay for this website, right? :slight_smile:

More than covered here. Me and Morty are like :handshake:


#23

Morning workout:

1 scoop of Plazma

A1) Standing barbell curl x5 reps wide grip, x5 reps shoulder width grip, 75 lbs x 5 sets

B1)Incline dumbbell curls 6-8 reps 30lbs x3 rounds

B2)Standing dumbbell hammer curls 12-15 reps 20 lbs x3 rounds

C1)Leaning bench dumbbell concentration curls, drop sets to failure each arm, 20lbs, 15lbs, 10lbs (about 30 reps per round), 2 rounds

A1) Wide curved bar triceps cable pushdown, pronated, 80 lbs,5 sets of 10

B1)Heels elevated supinated arm pushups, 8-10 reps, x 3 sets

C1) Standing dumbbell French press, 15 reps, x 2 sets

Awesome pump today


#24

Rough day, started with AM weight workout

Front Squats: (warm up sets of 3-5), 135lbs x12, x8, 3 min rest, 135lbs x9, x7, x4. Racked the bar for about 30 seconds

Single Leg Calf Raises x15, x10, x10, x8, x8

Supported Leg Raises, x10, x6, x6, x6

2 scoops of Plazma pre-workout, 2 scoops of Mag-10 post.

Then I decided to rake leaves. While this sounds like a low intensity, trivial task, let me explain. All the leaves, around about half an acre of grass, soaked from the constant rainfall this week. When these were gathered in nice piles, I proceeded to gather them on a large tarp I folded to make a sack, front, side carrying, or reverse dragging these down my driveway to the curb about 50-60 yards, depending on the weight of the pile. I wanted to die shortly after I was done, which makes me believe just maybe the intensity of my gym workouts needs a slight increase.

I have budgeted 2,340 calories per day this week and have been under by 100-200 most days this week. My protein-carb-fat macro split has been about 30-30-40. Doing good.


#25

AM workout

Walking lunges BWT x15 minutes, 258 reps

Pull ups BWT x15 min, x7, x5, x5, x3, x3, x3, x3, x3, x2, x2, x1

15 min treadmill walk.

Despite Thanksgiving caloric overload, despite having the flu for the past three days, I’m maintaining at 216 lbs. It felt good to break a sweat that wasn’t the result of a fever today.


#26

PM workout

A1 Standing wide grip biceps curl (wide grip then narrow for 5 reps each) ; 85lbs x10, x8, 75lbs x10, x7, 65lbs x10

B1 Incline dumbbell curls 30lbs x9, x9, x6, x6, x4

B2 Standing dumbbell hammer curls 20lbs x12, x12, x10, x10. x10

C1 Leaning dumbbell concentration curl 15lbs x15, x12, x10

D1 Standing cable pressdown curled bar ; 80 lbs x10, x10, 77 lbs x10, x10, x8

E1 Shoulder width push up, BWT x6, x6, x6

F1 Standing dumbbell overhead triceps extension: 25lbs x15, x15, x15

G1 Single Leg Calf Raise off step: x15, x12, x10, x9, x9

Incline treadmill walk: 15 min @ 3.5 MPH


#27

Velocity Diet Intermediate Workout

Changing up the routine from more of a split arm and leg to an old standby full body workout. I may play around with a fourth workout circuit on the weekend for extra calorie burn

Monday (20 reps total per exercise)
A1) Front squat: (warm up), 155lbs x5, x5, x5, x5 (30-40 second rest intervals)
B1) Pull up: bodyweight x5, x5, x3, x3, x2, x2
C1) Dumbbell bench press: 50lbs each arm x5, x5, x5, x5 (went light on purpose, haven’t benched in a while)
D1) Ab wheel rollout (off knees): x5, x5, x5, x5

I have been fluctuating calories between 2100-2600 per day, some days a 30/20/50 (P/C/F) macro split, other days more 40/30/30.


#28

Bodyweight: 215 lbs

More days than not I am breaking my macros to a roughly 30/20/50 ratio (P/C/F), at or under 2300 calories

Friday Morning (40 reps per exercise total)
A1) Deadlift with pronated grip: (warm up), 155lbs x10, x10, x10, x10 (40-60 sec rest)
B1) Incline dumbbell bench press: 50’s x10, x10, x10, x8, x2
C1) SIde Planks: 30 second holds alternating, x4 each side
D1) Close grip supinated chin up: Bodyweight x6, x5, x5, x4, x4, x4, x3, x3, x3, x2, x1

Massive grip strength fail combining deads’ and chins’.


#29

Morning workout

A1) Front squat (warm-up): 155lbs x5, x5, x5, x5
B1) Dumbbell bench press (warm up): 70’s lbs x5, x5, x5, x5
C1) Pull up shoulder width pronated: BWT x5, x4, x4, x3, x3, x1
D1) Ab Wheel rollout from knees: BWT x5, x5, x5, x5


#30

Morning Workout (40 reps total, 45-60 seconds rest)

A1) Reverse dumbbell lunges X30’s x10, x10, x10 , x10
B1)Dumbbell push-press: 35’s x10, x10, x10, x8, x2
C1)Reverse crunch, 45 degrees: BWT x10, x10, x8, x8, x4
D1) Standing barbell curl: 65lbs x10, x10, x7, x7, x6
E1) Bent over dumbbell row: 40’s x10, x10, x10, x8, x2


#31

Rough week for gym time. Surrounded by baked and fried goods all week.
Scale weight 218 lbs. What a sorry sack I am…

Morning Workout (40 reps total, 45-60 seconds rest)

A1) Reverse dumbbell lunges X40’s x10, x10, x10 , x10

B1)Dumbbell push-press: 40’s x10, x10, x10, x8, x2

C1)Reverse crunch, 45 degrees: BWT x10, x10, x8, x8, x4

D1) Standing barbell curl: 55lbs x10, x10, x10, x10

E1) Bent over dumbbell row: 40’s x10, x10, x10, x8, x2

F1) Single leg calf raise off block with hand support: BWT x10, x10, x10, x8, x6


#32

Dealing with another flu/stomach bug/sapper of energy the past week and a half+

Back at it this morning but am feeling mighty weak

A1) Front squat: warm up, 155lbs x5, x5, x5, x5
B1) Pull up: BWT x5, x5, x5, x5
C1) DB Bench Press: 70’s x5, x5, x5, x5
D1) Ab Wheel Rollout: x5, x5, x5, x5

Treadmill walk with 2.0 incline, 15 min


#33

AM workout

A1) Reverse dumbbell lunge: 50’s x10, x10, x10 , x8, x2 each leg
B1) Standing dumbbell push press: 35’s x10, x10, x10, x8, x2
C1) 45 degree reverse sit up: x10, x10, x10, x10
D1) Dumbbell bent over row: 50lbs x10, x10, x10, x10
E1) Standing dumbbell biceps curl ; 30’s x10, x10, x10, x6, x4

Treadmill walk ; 20 min, 3.5 mph, 2.0 incline


#34

Friday AM

A1) Deadlift with pronated grip: (warm up), 155lbs x10, x10, x10, x10 (40-60 sec rest)

B1) Incline dumbbell bench press: 55’s x10, x10, x10, x8, x2

C1) SIde Planks: 30 second holds alternating, x4 each side

D1) Close grip supinated chin up: Bodyweight x10,x6, x5, x4, x4, x4, x4, x3, x3, x1

Jump rope intervals, 60 single jumps, 60 sec rest, x4


#35

Cutting calories down for the next two weeks to jump start a little more fat loss. I will be dropping in the 2000-2200 range, following this with two weeks of 2300-2500. I also will try to keep carbs in the 30% range or lower.

Today’s meals

Breakfast: Plazma (2 scoops) with an Americano and sugar pre-workout

Snack: 1/2 cup of walnuts and 10 blackberries

Lunch: Braised pork shoulder (10 ounces) and steamed cauliflower, broccoli and carrots

Dinner: Cured ham (10 ounces) and riced cauliflower

Snack: 1 scoop chocolate Metabolic Drive with water

Morning workout

A1) Front squats (warm-up sets) 165 lbs x5, x5, x5, x3, x2
B1) Dumbbell bench press 75 lbs x5, x5, x5, x5
C1) Ab wheel rollout: x5, x5, x5, x5
D1) Pull-ups (bodyweight) X5, X4, x3, x3, x3, x1, x1

20 minute treadmill walk, 3,7 mph, 2.0 incline

The rest of the day I was completely sapped at work and my body ached everywhere. Elbows and knees pretty inflamed especially.


#36

A1) Reverse dumbbell lunge: 50’s x10, x10, x10, x8, x2 each
B1) Dumbbell push press: 40’s x10, x10, x8, x7, x5
C1) Standing dumbbell curl: 30’s x10, x10, x10, x6, x4
D1) Reverse sit up on decline: x10, x10, x10, x6, x4
E1) Single arm dumbbell row 50 x10, x10, x10, x8, x2

Gassed. Elbows aching the rest of the day.


#37

A1) Deadlift : 165lbs x10, x10, x10, x10
B1) Incline dumbbell bench press: 50’s x10, x10, x8, x7, x5
C1) Chin up with narrow grip: Bwt x8, x8, x6, x5, x4, x3, x3, x3
D1) Side-planks bwt: 30 sec x3 each side

Jump rope intervals, 60 seconds on , 60 seconds rest x6 sets

Low carb suxxxxx


#38

In for the lifestyle change motivation. Really nice work here!


#39

Thanks. Just know the bigger the change, the more it’s going to suck for a while. Unless you have a natural positive attitude about everything (not me). But then it gets a little easier. And then it becomes habit.


#40

Monday AM

Post carb-bloat Italian dinner last evening

A1)Front squat: (warm up): 185lbs x3, x3, x3, x3, x3, x2, x2, x1 Heaviest I have done in quite some time, and I felt like I was rounding my thoracic spine after 3 reps, so I just did triples for now

B1)Pull-up: Bwt x5, x5, x4, x4, x2

C1)Dumbbell bench press (warm up) 75’s x5, x5, x5, x3, x2

D1) Ab wheel rollout from knees: x5, x5, x5, x5