T Nation

Trim Wants to Be Lean


#81

AM Workout

A1) Dumbbell push press: 50lbs (each) x10, x8, x6, x4, 40lbs x8, x8, x6
B1) Hang cleans: Bar x10, 65lbs x5, x5
C1) Single leg calf raise (alternating): Bwt x15, x12, x12, x10, x10
D1) Lying machine hamstring curl: 110lbs x8, x8, x6, 90lbs x8, x8
E1) Seated ab crunch machine: 90lbs x10, x10, x10
F1) Lying dumbbell triceps extension: 25lbs (each): x10, x8, x5, x5

Treadmill walk: 3.8 MPH, 3.0 incline, 25 min

Looking for a new, more structured program to spur more fat loss. Admittedly I’ve been avoiding a lot of compound lifts because ongoing elbow pain is killing my grip. A few of the strength/speed programs from Thibs have me interested.

On the diet front, I’ve been a moody little bitch lately, and all I can say is…damn you, Honey Bunches of Oats…damn you!


#82

Playing around with a new workout plan, and liking 6 weeks to a superhero. Lots of tough, compound movements that I’ve not done consistently, including deadlifts.

A1) Top half deadlifts (ramp up sets) 225lbs x5, x5
A2) Deadlifts 185lbs x5, x5 (fast as possible)
A3) Barbell snatch from hang: Bar 44lbs x5, x5
A4) Jump deadlift x5, x5
A5) Broad jumps x10, x10

B1)Three way standing cable biceps curl (resistance behind, under, in front): 50lbs x12, x8, x8; 40lbs x12, x10, x10; 30lbs x12, x12, x12

C1) Top half barbell bench press: 155lbs x3, x3
C2) Barbell bench press: 135lbs x5, x5
C3) Medicine ball chest press throw: 8lbs x10, x10 throws
C4) Bench push ups x10, x10

20 minute treadmill walk inclined 3.0


#83

PM Workout

A1) Top half deadlifts in supports (ramp up sets first) 245lbs x5, x5, x5, x3, x3 (this is all the weight my grip could hold without straps-which I don’t have)
A2) Deadlifts 185lbs x5, x5, x5, x5, x5 (fast as possible)
A3) Barbell snatch from hang: Bar 44lbs x5, x5, x5, x5, x5
A4) Jump deadlift 77lbs x5, x5, x5, x5, x5
A5) Broad jumps x10, x10, x8, x8, x7 (started losing distance)

B1) Top half barbell bench press in pins: 185lbs x5, x5, x5, x5, x5
B2) Barbell bench press: 145lbs x5, x5, x5, x5, x5 (explosive as possible)
B3) Plyo-push-up off bench (feet on ground) Bwt x10, x10, x9, x8, x8
B4) Flat dumbbell bench press (as fast as possible for 20 seconds): 20lbs (each) x18, x19, x17, x15

C1)Three way standing cable biceps curl (resistance behind, under, in front): 50lbs x12, x8, x8; 40lbs x12, x10, x10

Damn…weights not that impressive but the new workout feels awesome. Nice pump and I actually feel like I did something athletic for once.


#84

I did the 6 weeks to superhero a few years ago. Loved it and definitely got leaner while being way less strict with diet than I’m having to be now (but I was younger too).

Good luck!


#85

PM Workout, 2 scoops of Plazma pre-workout, followed by 2 scoops Mag 10 post.

A1) Quarter back squat (ramp up sets) then 265lbs x4, x4, x4, x4, x4
A2) Front squat: 195lbs x3, x3, x2, x2, x2
A3) Hang cleans (slammed the bar under my chin on the warm up, that’ll teach me…) 65lbs x5, x5, x5, x5, x5 (heavier next time)
A4) Jump squats: 20lbs dumbbell x10, x10, x10, x10, x10
A5) Quick vertical jumps: Bwt x10, x8, x10, x8, x8

B1) Seated top half overhead press: 145lbs x3, x3, x3, x3
B2) Military press: 115lbs x5, x5, x5, x5
B3) Barbell Push press: 115lbs x5, x5, x5, x5
B4) L-Handstand push-up (feet on box, hips flexed 90 degrees- these were too tough) x3, x3, x3, x3
B5) Medicine ball vertical throw: 15lbs x15, x15, x12, x12

Fun workouts, elbows on fire. Reminds me of my crossfit days several years ago…


#86

AM Workout
A1) Top half deadlifts in supports (ramp up sets first) 245lbs x5, x4, x3, x3, x3
A2) Deadlifts 195lbs x5, x5, x5, x5, x5 (fast as possible)
A3) Barbell snatch from hang: Bar 44lbs x5, x5, x5, x5, x5
A4) Jump deadlift 77lbs x5, x5, x5, x5, x5
A5) Broad jumps x10, x10, x8, x8, x7 (started losing distance)

B1) Top half barbell bench press in pins: 195lbs x3, x3, x3, x3, x3
B2) Barbell bench press: 155lbs x5, x5, x5, x5, x5 (explosive as possible)
B3) Plyo-push-up off bench (feet on ground) Bwt x10, x10, x9, x8, x8
B4) Flat dumbbell bench press (as fast as possible for 20 seconds): 20lbs (each) x18, x19, x17, x15
B5) Medicine ball chest throw 15lbs, x10, x10, x10 (running across the floor to pick it up as soon as possible.)

Interestingly I felt some quad cramping coming on those last sets, even though they weren’t directly worked. The jumps probably did it. Boy is this upping the intensity. Hope I don’t break.


#87

Bodyweight: 208 lbs

AM workout
A1) Seated top half overhead press: 145lbs x3, x3, x3, x3
A2) Military press: 115lbs x5, x5, x5, x5
A3) Barbell Push press: 115lbs x5, x5, x5, x5
A4) L-Handstand push-up (feet on box, hips flexed 90) x3, x3, x3, x3
A5) Medicine ball vertical throw: 15lbs x15, x15, x12, x10
A6) Dumbbell overhead press (as quick as possible, no eccentric): 20lbs x22, x18

B1) Top Quarter Back Squat: 265lbs x3, x3, x4, x4, x4
B2) Front Squat: 185lbs x4, x4, x3, x3, x2
B3) Hang Clean: 95lbs x3, x3, x3, x3, x3
B4) Dumbbell Jump Squat (held in front): 20lbs x10, x10, x10, x10
B5) Quick Plyo Jumps: Bwt x10, x10, x10, x10


#88

AM Workout
A1) Top half deadlifts in supports (ramp up sets first) 245lbs x5, x4, x3, x3, x3
A2) Deadlifts 205lbs x5, x5, x3, x2, x2 (fast as possible)
A3) Barbell snatch from hang: Bar 44lbs x5, x5, x5, x5, x5
A4) Jump deadlift 77lbs x5, x5, x5, x5, x5
A5) Broad jumps x10, x10, x8, x8, x7 (started losing distance)

B1) Top half barbell bench press in pins: 195lbs x3, x3, x3, x3, x3
B2) Barbell bench press: 155lbs x5, x5, x5, x5, x5 (explosive as possible)
B3) Plyo-push-up off bench (feet on ground) Bwt x10, x10, x9, x8, x8
B4) Flat dumbbell bench press (as fast as possible for 20 seconds): 25lbs (each) x18, x19, x17, x15
B5) Medicine ball chest throw 15lbs, x10, x10, x10, x8, x8


#89

AM Workout

A1) Top Quarter Back Squat: 275lbs x4, x3, x4, x4, x4
A2) Front Squat: 185lbs x4, x4, x3, x3, x2
A3) Hang Clean: 95lbs x3, x3, x3, x3, x3
A4) Dumbbell Jump Squat (held in front): 25lbs x10, x10, x10, x10
A5) Quick Plyo Jumps: Bwt x10, x10, x10, x10

B1)Push press: 135lbs x3, x3, x3, x3
B2)Military press: 105lbs x5, x5, x5
B3)Dumbbell overhead press (as fast as possible 20 seconds) 20’s x20, x18, x15
B4)Medball vertical throw(explosive with jump): 15lbs x10, x10, x10


#90

A1) Quarter back squat (ramp up sets) then 285lbs x4, x4, x4, x4, x4
A2) Front squat: 195lbs x3, x3, x2, x2, x2
A3) Hang cleans 75lbs x5, x5, x5, x5, x5
A4) Jump squats: 25lbs dumbbell x10, x10, x10, x10, x10
A5) Quick vertical jumps: Bwt x10, x8, x10, x8, x8
A6) Stairmaster Level 9: 5 min

B1) L-Handstand push-up (feet on box, hips flexed 90 degrees- these were too tough) x3, x3, x3, x3
B2) Military press: 115lbs x5, x4 x4, x5
B3) Barbell Push press: 115lbs x5, x5, x5, x5
B5) Medicine ball vertical throw: 15lbs x15, x15, x12, x12


#91

Bodyweight 210lbs. Feeling weak, hungry, and fat lately. Had some good wine, beer, and ice cream this weekend. Not a planned binge…shaaaaaame

Also, I had an argument with the pull start on my lawnmower. The mover won, and took my neck as a prize.

AM Workout
A1) Top half deadlifts in supports (ramp up sets first) 245lbs x5, x4, x3, x3, x3
A2) Deadlifts 205lbs x5, x3, x3, x2, x2 (fast as possible)
A3) Barbell snatch from hang: Bar 65lbs x5, x5, x5, x5, x5
A4) Jump deadlift 77lbs x5, x5, x5, x5, x5
A5) Broad jumps x10, x10, x8, x8, x7

B1) Top half barbell bench press in pins: 195lbs x3, x3, x3, x3, x3
B2) Barbell bench press: 155lbs x5, x5, x5, x5, x5 (explosive as possible)
B3) Plyo-push-up off bench (feet on ground) Bwt x10, x10, x9
B4) Flat dumbbell bench press (as fast as possible for 20 seconds): 30lbs (each) x18, x19, x17
B5) Medicine ball chest throw 15lbs, x10, x10, x10


#92

AM Workout
A1) Quarter back squat (ramp up sets) then 285lbs x4, x4, x4, x4, x4
A2) Front squat: 185lbs x3, x3, x2, x2, x2
A3) Hang cleans 75lbs x5, x5, x5, x5, x5
A4) Jump squats: 25lbs dumbbell x10, x10, x10, x10, x10
A5) Quick vertical jumps: Bwt x20, x20, x20, x15

B1) L-Handstand push-up (feet on box, hips flexed 90 degrees- these were too tough) x3, x3, x3, x3
B2) Military press: 115lbs x5, x4 x4, x5
B3) Barbell Push press: 115lbs x5, x5, x5, x5
B4) Overhead dumbbell plyo press: 15’s x20, x20, x20
B5) Medicine ball vertical throw: 15lbs x15, x15, x12, x12


#93

(Yesterday) AM Workout
A1) Top half deadlifts in supports (ramp up sets first) 270lbs x2, x2, x2, x1, x1
A2) Deadlifts 205lbs x5, x5, x5, x2, x2 (fast as possible)
A3) Barbell snatch from hang: Bar 65lbs x5, x5, x5, x5, x5
A4) Jump deadlift 77lbs x5, x5, x5, x5, x5
A5) Broad jumps x10, x10, x8, x8, x7

B1) Top half barbell bench press in pins: 205lbs x3, x3, x3, x3, x3
B2) Barbell bench press: 155lbs x5, x5, x5, x5, x5 (explosive as possible)
B3) Plyo-push-up off bench (feet on ground) Bwt x10, x10, x9, x6
B4) Flat dumbbell bench press (as fast as possible for 20 seconds): 30lbs (each) x18, x19, x17
B5) Medicine ball chest throw 15lbs, x10, x10, x10

Completely trashed, felt sick all day, spiked a little fever in the evening (99.7F), collapsed in a heap after work. Between the fluctuations in temperature outside and the brutal workouts I think my body is starting to give me the middle finger. It’s been roughly 5 weeks on 6 Weeks to Superhero, and I’m thinking one more workout before changing back to something I can recover from better.


#94

Bodyweight: 208lbs

Couldn’t muster the planned squat workout today (feeling weak, wimpish, uninspired-whatever names you want to call me), so I did this while I drank my last serving of Plazma:

A1) Barbell Front Squats: 135lbs x10, x8, x8, x8, x8
Followed by Stairmaster level 7: 10 minutes (knee hurt, but better as I went)
B1) L-Handstand push-up (feet on box) x3, x3, x3, x3
B2) Military press: 115lbs x5, x4 x4, x5
B3) Barbell Push press: 115lbs x5, x5, x5, x5
B4) Overhead dumbbell plyo press: 15’s x20, x20, x20
B5) Medicine ball vertical throw: 15lbs x15, x15, x12, x12

I’m beat up, hurting a bit everywhere, and just ready for a change in workout. Definitely plan to incorporate more outdoor exercise for the new routine.


#95

AM Workout

A1) Leg Press 270 lbs x10, x10, x10, x10, x8
B1) Seated calf raises 45lbs x20, x20, x20
C1) Ab wheel (off knees - no elbow pain!): Bwt x10, x10, x10, x10
D1) Three way standing cable biceps curl (resistance behind, under, in front): 40lbs x12, x8, x8; 40lbs x12, x10, x10; 40lbs x10, x8, x6
E1) Seated cable row: 120lbs x10, x10, x10, x7


#96

You know what everyone should do? Squat and sprint as much as possible. Yo know what NO ONE should do?? Mix Mag 10 and Captain Crunch with milk. Not ever. Don’t run out of the flavoring (or juice in the house) when you order a bag of the stuff (buy extra). I made myself finish the bowl to fully absorb the lesson. It was one of those life-changing post workout moments. Now I’ll never do that again.

PM Workout

A1) Back squats: (ramp up sets) 205lbs x3, x3, x3, x3, x3
B1) Dips: Bwt x3, x3, x3, x3, x3, x3, x3
B2) Single leg calf raise (alternating Bwt): x15. x12, x12, x12, x10, x10
C1) Incline bench reverse crunch (45 degrees): x5, x5, x5, x5, x5 (abs still sore)
D1) Top half close grip chin ups (squeezing biceps hard): Bwt x5, x5, x5, x5
E1) Horizontal powerband pulls (blue): x20, x20, x20

Concept rower: 10 min


#97

I would just focus on eating a little less. Also, try to eat healthy foods 80% of the time. Those two goals really helped me slim down. Best of luck!


#98

Agreed. If not for a 5 year old living with me I’d have no junk food option in my house. Calories have also been too high. 2500-3000 some days with about 30% of that protein.


#99

Bodyweight 208lbs

PM Workout
A1) Seated Dumbbell Overhead Press: 40’s x10, x10, x10, x8
B1) Rear Foot Elevated Split Squat: (been a while-lost balance): Bwt x10, x10, x10 each side
C1) Side Planks: Bwt x30 sec x4 each side
D1) Seated Lat Pull Abdominal Crunch: 50lbs x20, x20
E1) EZ Bar Preacher Curls 40lbs x10, x10, x10, x10 (slow eccentric, 3-4 sec)

Stairmaster Level 8: 10 min


#100

AM workout

Short walk followed by 60 yard track sprints x6 with one minute rest, followed by serving tennis balls (one basket) working on explosive serves and another short walk.