A1) Reverse dumbbell lunge: 55’s x10, x10, x8, x6, x6, each
B1) Dumbbell push-press: 40’s x10, x8, 35’s x8, x7, x5, x2
C1) Reverse crunch 45 degrees: x10, x10, x10, x6, x4
D1) Standing dumbbell biceps curl: 35’s x10, x8, 30’s x7, x6, x5 , x4
20 minute incline treadmill walk, 4.0 mph
Weight loss update?
Not to beat a dead horse, but this
is a lot of isolation. Have you considered switching to a program with compound lifts? If you are having success - hence the update request - then rock on. If you’re not, consider making a change.
Keep rocking.
Thanks for checking in-
I have considered more compound lifts, but I do deadlift and front squat one a week now. I feel like I need some isolation lifts because I feel like shit every evening as it is and more compound lifts right now might make me burn out. They (isolation) are stimulating some hypertrophy in the places I need some (biceps, delts, abs) while not totally frying my nervous system. And while reverse lunges with 110lbs in your hands for sets of 10 might technically be isolation, trust me, my whole body feels them. Disagree? Just a feeling. When I next change the weight routine I might add more frequency of the big three, though. It might stimulate more fat loss.
I work 6 days and could sleep 10 hours a night at this point if I made time. Trying to mix in brief bouts of walking or low intensity cardio.
Comp update very soon.
Cardio circuit
-Stairmaster Level 6: 10 min
Jump rope intervals: 60-90 seconds: 10 min
Kettlebell swings: 35lbs x50
Single leg calf raises off block: x12, x10, x8, x6 alternating sides
Pretty low carb on the diet today: bacon omelet, chicken thighs with bok choy/veggies, lots of black coffee, a few strawberries, and roasted halibut for dinner.
Bodyweight: 215 lbs, previously 220 lbs (9/2017)
Neck circumference (widest): 15.5 inches previously 16 inches
Arm circumference (widest lateral head of tri): 15 inches previously 15 inches
Shoulders: (widest): 49 inches, previously 49.5 inches
Fat belly circumference (widest): 41 inches, previously 41 inches
Calf circumference (widest): 16 inches, previously 16 inches
So not the places I wanted to lose half an inch, but I do feel leaner than September.
Oh, and happy birthday to me. I’m 39 today.
I guess I can expect these results looking back 4-5 months due to the inconsistent calories week to week, and the load, frequency, and training volume variables. I haven’t really added a lot of extra calorie expenditure around my weight training either, although I am stronger, for sure.
Today’s workout:
A1)Front squats (warm-up) 185lbs x5, x3, x3, 155lbs x5, x3
B1)Dumbbell bench press (warm up) 75’s x5, x5, x4, x4, x2
C1)Pull up Bodyweight x5, x5, x5, x3, x2
D1)Ab wheel rollout off knees: x10, x5, x5
About 30-40 second rest intervals
A1) Reverse dumbbell lunge: 55’s x10, x10, x8, x6, x6, each
B1) Dumbbell push-press: 40’s x10, x10, x8, x7, x5, x2
C1) Reverse crunch 45 degrees: x10, x10, x10, x6, x4
D1) Standing dumbbell biceps curl: 30’s x10, x8, 25’s x7, x6, x5 , x4
Working through some elbow pain with gripping and most lifts.
Saturday morning workout
Not my usual day and the gym is crowded as hell.
A1) Deadlifts (warm up sets): 205lbs x10, x8, x6, x6, x5, x5, x2 (grip fail)
B1) Incline dumbbell bench press: 50’s x10, x10, x10, x8, x2
C1) Chin-ups: Bwt x5, x5, x3, x3, x3, x2, x2, x2, x2, x2 (was knocking out reps of 7-8 before, but I’m sure my elbows and grip fatigue had a lot to do with it)
Mixed in Concept Row machine, 10 minutes, and Stairmaster , level 7 for 15 minutes. Then a couple of sets of single leg calf raises off a step. Breathing like a son of a bitch. HR steady at 170. This is good for fatty.
Also- spur of the moment decision before bad diet decisions during Superbowl party.
Intermittent fast today: AM 3 scoops of Mag 10, coffee, cream and sugar, then liberal amounts of green tea and more black coffee today until about 3 PM, then 3 more scoops of Mag 10 tonight.
Later.
A1) Reverse dumbbell lunge: 55’s x10, x10, x8, x8 , 5
B1) Dumbbell push press: 35’s x10, x10, x10, x8, x2
C1) Reverse crunch: x10, x10, x10, x10
D1) Standing dumbbell biceps curl: x30lbs x10, x8, x6, x5, x5, x5, x2
Incline treadmill walk 20 minutes @ 3.8 mph, 2.0 incline
In for progress
Bodyweight 214 lbs
Elbow pain has gone pretty crazy, so while I am rehabbing tendonitis on both sides, I am switching up to more elbow friendly workouts
A1)Front squats: (warm up) 185lbs x3, x3, x3, x3, x3, x3
B1)Leg press, single leg 135 x10, x10, x8 each
C1)Decline dumbbell triceps extension with supinated grip 20’s each hand x10, x10, x10 (I tried several grips and a straight bar, this was more comfortable)
D1)Standing dumbbell press 40’s x10, x8, x7, x7, x6
E1) Standing single leg calf raise: BWT x15, x12, x10, x10
F1) V-sit up: BWT x10, x10, x10
G1)Seated hamstring curl machine: 70lbs x10, x10, x10
Jump rope intervals x2 min on/2 off, treadmill walk 10 min
Will think of more elbow-less exercise
Circuit:
Alternating kettlebell swings 50 lbsx10, x10, x10, x10, x10
with pushups x10, x10, x10, x10, x10
Palms slightly turned outward on pushups to avoid elbow pain
Morning 1-2 minute rest periods 2-3 sec eccentric
A1) Front squats: 135lbs x10, x10, x10
B1) EZ curl preacher curls: 50lbs x10, x10, x10, x8
C1) 45 degree reverse sit up: BWT x10, x10, x10, x10
D1) Seated leg extension: 70lbs x10, x10, x10, x10
Stairmaster level 7, 10 min
Afternoon workout
2-3 min rest intervals, 10 min treadmill walk/warmup
A1) Front squats (warm-up) 185lbs x3, x3, x3, x3, x3, x3, x3, x3-was going for ten sets but felt I couldn’t keep tight
B1) Standing dumbbell overhead press 45lbs each x10, x8, x6, x6, x5
C1) Decline dumbbell supinated triceps extension 20lbs- killing elbows, stopped
D1) Single leg press 135 lbs x5, x5 each
E1) Single leg calf raises BWT x15, x12, x12, x10, x10, x10 each-kept alternating sides with knees locked straight
F1) Bosu crunch with kettlebell overhead 20lbs x20, x16
G1) Dumbbell biceps concentration curl seated 15lbs x10, x10, x10, x10-kept alternating sides
Jump rope intervals 1-2 minutes on, 1 min rest x6 rounds, single hops
Morning workout
A1) Front squats: 135lbs x10, x10, x10
B1)EZ bar preacher curls- couldn’t do with 70lbs or 50lbs, so I substituted inverted rows off the Smith machine bar, feet on the ground, for 3 sets of 8 reps, felt it more in the lats than the biceps
C1) Reverse crunch off decline bench: Bwt x10, x10, x10, x10, x8
D1) Leg extension: 90lbs x10, x10, x10,x10
E1) Single leg bridge: x10, x10, x10
Stairmaster level 7 for 15 minutes
Circuit:
Alternating kettlebell swings 50 lbsx10, x10, x10, x10, x10
with pushups x10, x10, x10, x10, x10
Palms fully supinated on pushups to avoid elbow pain, none on either side
PM Workout
A1)Front squats 185lbs x3, x3, x3, x3, x3
B1)Bosu ball weighted crunch: 20lbs x20, x20
C1)Fat Gripz dumbbell curl: 20lbs x10, x10, x10, x10 (still hurt inside elbow, tried different angles in standing)
D1)Single leg press: 135lbs x10, x10, x10 each leg
E1)Standing dumbbell overhead press: 45lbs x10, x10, x8, x6
F1)Single leg calf raise: BWT x12, x12, x10, x10, x10
Treadmill walk, Concept row machine, 10 min each
Took a front squat video, not thrilled with my form. Thinking I need more thoracic mobility and a tighter core all together…
Bodyweight 213 lbs
Been strict for the last few days at 2000 cals or under. Using Mag 10 instead of Plasma lately post workout
AM workout
A1)Front squats: 140lbs x10, x10, x8, x8
B1)Inverted rows on Smith machine: Bwt x8, x8, x6, x6, x5
C1)Reverse sit up on 45 degree incline: Bwt x10, x10, x8, x8, x6
D1)Single leg bridge: Bwt x10, x10 each
E1)Leg extension machine: 90lbs x10, x10, x10, x10
Stairmaster level 7, 15 minutes
Some pain creased with left knee and elbows. Worked through it.
Bodyweight 212 lbs
Afternoon workout
A1) Front squat: (ramp up sets): 190lbs x3, x3, x3, x3, x3, x3
B1) Dumbbell hammer curl: 30lbs x8, x8, x8, x8
C1) Dumbbell standing push press: 40lbs x10, x10, x10, x8
D1) Single leg calf raise: Bwt x15, x12, x12, x10, x10 alternating, no rest
E1) Overhead kettlebell Bosu crunch: 35lbs x20, x20
Jump rope intervals: 100 jumps x5 sets, 1 min rest
AM Workout
A1) Front squats 135lbs x10, x10, x10, x8
B1) Reverse sit up on decline bench: Bwt x15, x10, x10, x8
C1) Inverted row in Smith machine: Bwt x10, x10
D1) Seated leg curl: 90lbs x8, x8, x8, x8
E1) Dumbbell lateral raises: (went light to test elbows): 10lbs x20, x20, x20
Stairmaster level 7 for 20 minutes (171 BPM on heart rate average)
