T Nation

Trim Wants to Be Lean


#141

Bodyweight 212 lbs
AM workout:

A1) Dumbbell Military Press (semi-supinated to pronated at lockout, tight core): 20’s x10, 35’s x8, 40’x 8, x8, 45x 5, 50’s x6 x6, x6, x6
B1) Chin-up’s (shoulder width)Bwt x5, x5, x4, x3, x3, x3
C1) Elevated step lunge (10" Reebok steps) 50lbs KB’s (25 per hand) x8, x8, x8 each side
D1) Ab wheel rollout (from knees) x8, x8, x8
E1) Standing biceps dumbbell curls (21’s,20 lbs bent torso x7 , 25 lbs pronation/supination isometric mid-range, x7, 25 lbs regular biceps curl x7), 2 sets


#142

Bodyweight 215 lbs- I have failed the Holiday

PM workout

A1) Back squat: (ramp up sets) 205lbs x3, x3, x3, x3, x3
B1) Dips: Bodyweight x6, x6, x5, x5, x5
B2) Single leg calf raise: Bodyweight x12, x12, x10, x10, x10
C1) Reverse crunch : x10 x8, x8, x8 x8

Try a re-set tomorrow for the diet. Funny how when the diet is dialed in the training seems better too. Try, try, try.


#143

PM Workout

Makeshift home workout

A1) KB military press: 50lbs (each) x8, x8, x8, x8, x8
B1) KB concentration curls over couch (single arm) 20lbs x10, x10, x10, x10
C1) Ab wheel carpet rollout BWT x10, x8, x8

Back has been acting up since last squat workout; coffee and Netflix reruns of the Office make it better


#144

AM Workout

A1) Dumbbell Military Press (semi-supinated to pronated at lockout, tight core): 20’s x10, 35’s x8, 50’x 8, x8, x6, x6, x6
B1) Chin-up’s (shoulder width)Bwt x5, x4, x4, x3, x3
C1) Elevated step lunge (10" Reebok steps) 50lbs KB’s (25 per hand) x10, x10, x8 each side
D1) Ab wheel rollout (from knees) x10, x10, x10, x10, x10
E1) Standing biceps dumbbell curls (21’s,20 lbs bent torso x7 , 25 lbs pronation/supination isometric mid-range, x7, 25 lbs regular biceps curl x7), 2 sets


#145

AM workout
A1) Back squat: (ramp up sets) 185lbs x3, 205lbs x3, x3, 155lbs x6, x6
B1) Dips: Bodyweight x6, x6, x6, x6, x5
B2) Single leg calf raise: Bodyweight x12, x12, x10, x10, x10
C1) Reverse crunch : x8, x8, x6, x6


#146

A1) Dumbbell Military Press (semi-supinated to pronated at lockout, tight core): 20’s x10, 35’s x8, 40’x 8, x8, 50’s x10, x8, 55’s x6, x6, x6, 40’s x6.
B1) Chin-up’s (shoulder width)Bwt x5, x4, x4, x3, x4
C1) Elevated step lunge (10" Reebok steps) 25lbs KB x10, x10, x10 each side (no rest)
D1) Ab wheel rollout (from knees): x10, x10, x8
E1) Standing biceps dumbbell curls (21’s,20 lbs bent torso x7 , 25 lbs pronation/supination isometric mid-range, x7, 25 lbs regular biceps curl x7), 2 sets
F1)Standing face pulls high cable 20lbs x20, x20, x20