T Nation

Trim Wants to Be Lean


#101

AM workout
A1) Leg Press 360lbs x8, x8, x8, x8
B1) Seated calf raises 90lbs x20, x20, x20
C1) Ab wheel (off knees): Bwt x10, x10, x10, x10
D1) Three way standing cable biceps curl (resistance behind, under, in front): 50lbs x12, x10, x8; 40lbs x10, x10, x10; 40lbs x10, x8, x6
E1) Seated cable row: 120lbs x10, x10, x8, x8


#102

AM Workout

60 yard sprints x6
Tennis serves, mowing lawn (push mower) x2 hours. 103 degrees F today. 2 gallons of water was not enough.


#103

PM Workout

A1) Back squats: (ramp up sets) 225lbs x3, x3, x2, x2, x2
B1) Dips: Bwt x4, x5, x5, x4, x3, x3, x3
B2) Single leg calf raise (alternating Bwt): x12. x12, x12, x12, x10, x10
C1) Incline bench reverse crunch (45 degrees): x5, x5, x5 (abs cramping)
C2) Top half close grip chin ups (squeezing biceps hard): Bwt x5, x5, x5
Stairmaster level 8, 10 minutes

Don’t know what it is, but every once in a while my abs get overworked and start cramping mid workout. Really frustrating, especially since I’ve been trying to train them more frequently for some hypertrophy. I basically just have to stop and stretch them out on my elbows or hands.


#104

PM Workout
A1) Seated Dumbbell Overhead Press: 50’s x10, x8, x5, x4,40’s x8, x8
B1) Elevated foot forward lunge (6"): Bwt+ 20lbs KB in front x10, x10, x10 each side
C1) Side Planks: Bwt x30 sec x3 each side
D1) Seated Lat Pull Abdominal Crunch: 90lbs x20, x20
E1) EZ Bar Preacher Curls 40lbs x10, x10, x10, x10 (slow eccentric, 3-4 sec)

Incline treadmill walk 30 min @ 3.6 MPH


#105

My abs do this too sometimes. Freaky stuff to watch tighten up, then finally…FINALLY loosen. Leaves me breathless sometimes.


#106

AM workout
A1) Leg Press 360lbs x10, x10, x8, x8, x8
B1) Seated calf raises 90lbs x30, x30, x30
C1) Ab wheel (off knees): Bwt x10, x10, x10, x10
D1) Three way standing cable biceps curl (resistance behind, under, in front): 50lbs x12, x10, x8; 40lbs x14, x10, x6; 40lbs x10, x8, x6

Leg press is killer. My quads need more of this.


#107

A1) Back squats: (ramp up sets) 225lbs x3, x3
B1) Dips: Bwt x5, x5, x5, x5, x5,
B2) Single leg calf raise (alternating Bwt): x12. x12, x12, x12, x12
C1) Incline bench reverse crunch (45 degrees): x8, x8, x8, x8
C2) Top half close grip chin ups (squeezing biceps hard): Bwt x5, x5, x4, x4
D1) Standing dumbbell lateral raises 15lbs x 15, x15, x15


#108

AM Workout
A1) Seated Dumbbell Overhead Press: 50’s x10, x8, x5, x4,40’s x8, x8, x6
B1) Elevated foot forward lunge (6"): Bwt+ 20lbs KB in front x10, x10, x10 each side
C1) Side Planks: Bwt x30 sec x3 each side
D1) Seated Lat Pull Abdominal Crunch: 90lbs x20, x20, x20
E1) EZ Bar Preacher Curls 50lbs x10, x10, x10, x10, x8 (slow eccentric, 3-4 sec)

Family walk with dog later, about 40 min


#109

[quote=“trimtabber79, post:106, topic:234174”]
AM workout
A1) Leg Press 360lbs x10, x10, x8, x8, x8
B1) Seated calf raises 90lbs x30, x30, x30
C1) Ab wheel (off knees): Bwt x10, x10, x10, x10
D1) Three way standing cable biceps curl (resistance behind, under, in front): 50lbs x12, x10, x8; 50lbs x10, x10, x6; 40lbs x10, x8, x6
E1) Seated cable row, supinated grip: 105 lbs x12, x10, x10, x8

Been doing a little tennis, a little walking, a few sprint sessions here and there


#110

PM

Track sprints (60 yards) x8 with 1-2 min walk/rest
Served a basket of tennis balls
Drank a beer


#111

AM Workout
A1) Back squats: (ramp up sets) 225lbs x3, x2, x2, x2
B1) Dips: Bwt x5, x5, x5, x5, x5,
B2) Single leg calf raise (alternating Bwt): x12. x12, x10, x10, x10
C1) Incline bench reverse crunch (45 degrees): x10, x10, x10, x10
C2) Top half close grip chin ups (squeezing biceps hard): Bwt x5, x5, x4, x4

Workouts have been sparse and uninspired. Lacking energy, motivation. Diet has been all over the place, full of nutrition, but then days of crap, but I’m trying to get it together. I stopped tracking calories for over a week. But even if I coast, I will not quit.


#112

AM Workout
A1) Seated Dumbbell Overhead Press: 50’s x10, x8, x5, x4,40’s x8
B1) Elevated foot forward lunge (6"): Bwt+ 20lbs KB in front x10, x10, x10 each side
C1) Side Planks: Bwt x30 sec x3 each side
D1) Seated Lat Pull Abdominal Crunch: 110lbs x20, x20, x20
E1) EZ Bar Preacher Curls 60lbs x10, x10, x10, x8 (slow eccentric, 3-4 sec)

Tried a track sprint yesterday and felt a pull in my right hamstring that I’m working on. First time I can recall having that sensation in many, many years, which makes me believe both: a) I’m going to tear my hamstring if I keep this up, and b) it sucks getting old. I actually kind of enjoy sprinting a few months out of the year, so having to cut these out is kind of a drag.

How’s my mobility you say? Well, when it comes to hamstring length, I have none. They’re about as flexible as telephone polls. My knee, ankle and hip motion for squatting tend to be “well grooved”, however.


#113

[quote=“trimtabber79, post:106, topic:234174”]
AM workout
A1) Leg Press 360lbs x10, x10, x8
B1) Seated calf raises 90lbs x30, x30, x30
C1) Ab wheel (off knees): Bwt x10, x10, x10, x10, x10
D1) Three way standing cable biceps curl (resistance behind, under, in front): 40lbs x8- return of left elbow pain- killing me-decided to stop

Hour walk in PM


#114

A1) Back squats: 105lbs x10, x10, x10, x10, x10
B1) Dips: Bwt x5, x5, x5, x5, x5,
B2) Single leg calf raise (alternating Bwt): x12. x12, x10, x10, x10
C1) Incline bench reverse crunch (45 degrees): x10, x10, x10, x10
C2) Top half close grip chin ups (squeezing biceps hard): Bwt x5, x5,


#115

AM monster (my idea of monster) workout

A1) Leg Press 360lbs x10, x10, x10, x10
B1) Seated calf raises 90lbs x30, x30, x30
C1) Ab wheel (off knees): Bwt x10, x10, x10, x10, x10
D1) Back squats: 185lbs x5, x5, x5, x5, x5
E1) Dips: Bwt x5, x5, x5, x5, x5,
E2) Single leg calf raise (alternating Bwt): x12. x12, x10, x10, x10
F1) Incline bench reverse crunch (45 degrees): x10, x10, x10, x10

Oh fuck legs


#116

PM workout
A1) Leg Press 360lbs x10, x10, x10, x8
B1) Seated calf raises 90lbs x25, x25, x25, x25
C1) Ab wheel (off knees): Bwt x10, x10, x10, x10
D1) Standing biceps curls: 20lbs x12, x12, x12, x10
E1) Close grip seated cable row: 120lbs x10, x10, x10, x8
F1) Face pulls with resistance cord: x50

Been doing a lot of family walks and tennis 3x per week. Hurting here, there, and sometimes everywhere, but recovering in a day or two.

Also on the diet front, switched to high protein (230-300g per day), low carb (50-100g), and medium fats (50-100g) to see a quick body comp effect. A lot of Metabolic Drive, Flameout, and smoked brisket, salmon, and veggies this week. Booze has been minimized. I’m having a check-up with blood work in a month, and I’m trying to optimize what I can.


#117

Bodyweight: 206 lbs

Noticing immediate weight change weather it’s water weight loss or whatever. Also a slight temperature change when working out could be a high protein effect but whatever, I’ll sweat more.

AM Workout
A1) Seated Dumbbell Overhead Press: 50’s x10, x8, x5, x4,40’s x8
B1) Elevated foot forward lunge (6"): Bwt+ 20lbs KB in front x10, x10, x10 each side
C1) Side Planks: Bwt x30 sec x3 each side
D1) Seated Lat Pull Abdominal Crunch: 120lbs x20, x20, x20

Feeling weak, been laying off the weights a bit and my strength noticed.


#118

AM Workout

A1) Back squat: 185lbs x5, x5, x5, x5, x5
B1) Dips: Bodyweight x6, x5, x6, x5, x5
B2) Single leg calf raise: Bodyweight x12, x12, x10, x10, x10
C1) Reverse crunch : x10, x10, x10, x10

Treadmill walk 25 min in afternoon