T Nation

Trim Wants to Be Lean


#61

PM workout

A1) Front squat (ramp up sets) then 195lbs x3, x3, x3, x3, 185lbs x3, x3, x3, x3
B1) Dumbbell overhead press: 45lbs x10, x8, x8, x5, x5
C1) Dumbbell seated concentration curls (some elbow pain on right): 20lbs x15, x12, x10 switching arms, no rest
D1) Standing single leg calf raise off step: Bwt x15, x12, x12, x10, x10 alternating legs, no rest
E1) Decline reverse sit up: Bwt x15, x12, x12, x10, x10

Jump rope intervals, 90-120 seconds, x5 rounds, 60 seconds rest

Happy with the front squat numbers creeping up. I have consistently kept that lift in the routine since September and am nearing squatting bodyweight sets, beltless. Twice weekly is about right for me (and my low back) with a heavy day and a light day.


#62

AM workout

A1)Front squats: 140lbs x10, x10, x10
B1)Inverted rows on Smith machine: Bwt x8, x8, x6, x6
C1)Reverse sit up on 45 degree incline: Bwt x10, x10, x8, x8, x6
D1)Dumbbell lateral raises: 15lbs x10, x10, x10, x10
E1)Leg extension machine: 90lbs x10, x10, x10, x10

Stairmaster level 7, 20 minutes


#63

PM workout

A1) Dumbbell overhead press (super-setted) 40lbs x10, x10, x10, x10, x8
A2) Decline reverse sit up: Bwt x15, x15, x12, x10, x10
B1) Dumbbell biceps concentration curl: 25lbs x10, x10, x10, x8 alternating
C1) Single leg calf raise off step: Bwt x15, x15, x12, x12, x10 alternating
D1) Seated leg extension: 130lbs x10, x10, x10, x10, x10

Jump rope intervals 90 seconds x 4 rounds

Tried brief rest intervals 30-60 seconds today which was tolerable due to all isolation movements


#64

AM Workout

A1) Front squats (ramp up sets)195lbs x3, x3, x3, x3, x3, x3 (tweaked right lower thoracic-stopped)
B1) Inverted row (bodyweight) x8, x8, x8, x8
C1) Dumbbell lateral raise, slight bend forward 15lbs x20, x20, x20

Stairmaster level 7, 15 min, treadmill 3.5 mph, 10 min

Dropping calories again this week to 1800-2000, slight carb increase/fat decrease. Gonna ride this out to Easter if I can and then return to maintenance (2200-2300) cals if my stomach doesn’t eat itself by then.


#65

Bodyweight: 212 lbs

AM workout

A1) Standing dumbbell curls: 30lbs x10, x10, x10, x10, x10
B1) Bosu overhead kettlebell curl up: 35lbs x120, x20, x20
C1) Bent over dumbbell lateral raise: 15lbs x20, x20, x20
D1) Seated calf raises: 45 lbs plate on knees x100 reps, 1 sec holds

30 minutes on Stairmaster level 7, HR 168

A couple of teenagers were hogging the squat rack for an hour so I pushed the front squats off until next time.


#66

PM Workout

A1) Front squats (ramp up) 205lbs x3, x2, (ouch, don’t feel solid in the core) 155lbs x3, x3, x3, x3, x3, x3, x3, x3
B1) Reverse crunch incline: Bwt x15, x15, x12, x10
C1) Dumbbell overhead press: 45lbs x8, x8, x8, x8, x6
D1) Single leg calf raise (alternating): Bwt x15, x12, x12, x10
E1) Dumbbell concentration curl: (alternating)15lbs x12, x10, x10, x10

Concept rowing machine 10 minutes


#67

Suck-ass week

Nothing like some scalp surgery to remove skin cancer to derail your activities. Stitches and inflammation. Spent the Easter weekend in front of the TV eating cheeseburgers, beer, and popping Norco. Netflix is kind of awesome, though.

Now that I got that out of my system

AM workout
A1) Standing zottman curls: 25lbs: x10, x10, x10, x10
A2) Incline reverse crunch Bwt: x15, x12, x10, x10
B1)Bent over reverse fly: 15lbs x20, x20
C1)Single leg calf raise: Bwt x15, x12, x10, x10, x10
C2) Dips: Bwt x5, x5, x5, x5

Treadmill walk @3.8 mph, 30 min, 2.0 incline

Happy I didn’t split my stiches today.

On the diet front, I failed miserably on the 1800-2000/day, so I’m giving her another try. Also trying a 35:35:30 macro split, (P:C:F). We will see how I feel.


#68

A few years ago I had basal cell taken out of the crown of my head, looked like somebody took a divot out of the top of my head - Mohs, sure you are familiar with it.

It grew back pretty good, so no worries.

A year or two later I had squamous cell cut out of my left eye, and they didn’t get it all - no mohs there.I went through three months of interferon therapy and I get the pleasure of seeing my eye doc every year - he’s a good dude, so it’s not that bad.

If you had it, be aware, you’ll have a close relationship with your Derm for the rest of your life.

Sorry for the pleasant note, lol.


#69

Damn, dude, sorry. I keep out of the sun a good 5 months out of the year and still get mid-west basal cell, because it never occurred to my dumb ass to run sunscreen through my hair when I faithfully slather it elsewhere.

You and I seem to have more and more in common. Do you think there’s something to the low T, skin cancer, dissatisfied body comp combo? The lab rats should be on this one.


#70

PM workout

A1) Front squats: 150lbs x10, x10, x10
B1) Dumbbell concentration curls: 25lbs x10, x10, x10
C1) Single leg calf raise: Bwt x15, x12, x12, x10
D1) Prone hamstring curl machine: 110lbs x8, x8, x6, x6
E1) Seated knee extension machine: 90lbs x15, x15
F1) Seated cable row: 75lbs x15, x15, x15

Stairmaster level 7, 10 minutes


#71

Bodyweight: 212lbs

PM Workout

A1) Front squat (ramp sets): 205lbs x2, x2, x2, 185lbs x5, x5
B1) Dumbbell push press: 50lbs x10, x10, 35lbs x8, x8, x8, x8
C1) Single leg calf raises: Bwt x15, x15, x12, x10, x10 each
D1) Reverse crunch on incline bench: Bwt x12, x12, x10, x10
E1) Bent over dumbbell reverse fly: 10lbs x20, x20, x20
F1) Standing dumbbell zottman curl: 25lbs x10, x10, x10, x10
G1) Lateral box step up 24 inch: Bwt x10, x10, x10 each

Jump rope intervals: 90 jumps x5 rounds


#72

PM Workout

A1) Front squats: 155 lbs x8, x8, x8, x8
B1) Lying hamstring curls: 90lbs x8, x8, x8, x8
C1) Dips: Bwt x5, x5, x5, x5
C2) Single leg calf raise off step: x10, x10, x10, x10
D1) Ab Wheel rollout: x8, x8, x6, x6
E1) Dumbbell concentration curls: 25lbs x10, x10, x10, x10

Stairmaster level 7: 12 minutes


#73

AM Workout

Circuit

KB Swings paired with push-ups, x10 each, 5 rounds

Time crunch workout for a little calorie burn

Kept intake at around 1800 yesterday- gonna try the remainder of the week. I’ve been getting in trouble with over-eating into the 2500-2700 range on the weekends especially, and this is holding me back I feel.

Since switching the carbs back up I’m not sure if I feel better. My gut seems a little puffier and I’m not quite sure I have more muscle fullness or energy. I went from several months of 30:20:50 (P:C:F) to about 30:30:40 now. Average daily calories for the month about 2300 I would estimate.

Tape measurements/pic in a few weeks


#74

AM workout

A1) Front squats: 185lbs x3, x3, x3, x3, x3, x3, x3, x3, x3
B1) Reverse crunch off incline: Bwt x12, x10, x10, x8
C1) Dumbbell push press: 50lbs x8, x8, x6, 35lbs x10, x10
D1) Seated cable row: 105 lbs x10, x10, x10, x10
E1) Standing dumbbell zottman curl: 25lbs x10, x10, x10
F1) Standing 3 way (resistance under, behind, in front) cable biceps curl: 25lbs x8, x6, x5


#75

Bodyweight: 211 lbs

PM workout

A1) Front squats: 135lbs x10, x10
B1) Reverse crunch: Bwt x15, x12, x12, x10, x8
C1) Dumbbell push press: 50lbs (each) x10, x8, x6, 40lbs x10, x8, 35lbs x8, x8
D1) Single leg calf raises Bwt (alternating) x16, x15, x12, x10
E1) Seated knee extension machine: 110lbs x12, x10, x10, x10, x10


#76

PM Workout

A1) Front squat (ramp up sets) 205lbs x3, x2, x2, x2, 185lbs x3, x3, x3, x3, x3
B1) Supine triceps dumbbell extension: 25lbs each x10, x8, x7, x5
C1) Three way standing cable biceps curl (resistance behind, in front, under) 20lbs each x12, no rest,12, no rest x10 (two rounds)
D1) Lying hamstring curl: 110 lbs x10, x8, x8, x6
E1) Ab wheel rollout (ouch, elbow- fuckthedamnfucking ab wheel pain!!!)- instead- supine bicycle crunch: x12, x12, x12 each side
F1) Seated abs crunch bench machine thing: 70lbs x10, x10, x10

Stairmaster level 7: 25 minutes

Aw fuck it all…shoulda kept burning calories


#77

Just jumping on to say keep on keeping on!


#78

Thanks man!


#79

PM Workout

A1) Standing Dumbbell Push Press: 50lbs (each) x10, x10, x8, 40lbs x10, x8, x6
B1) Reverse crunch on incline: Bwt x15, x12, x10, x10
C1) Seated leg extension machine: 130lbs x10, x10, x10, x10, x10
D1) Standing single leg calf raise: Bwt: x12, x12, x10, x10
E1) Seated dumbbell zottman curls: 25lbs (each) x10, x10, x10, x10
F1) Standing bent over dumbbell lateral raises: 15lbs (each) x20, x20

Jump rope intervals 90 jumps x5 rounds