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
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.
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
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
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
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
Bodyweight 216 lbs- Oh fuuuuuudddddggge. No, literally. I ate a lot of fudge today.
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
Stairmaster level 7 10 min, HR 165 BPM
AM Workout
One rep max testing:
A1) Back squat: ramp up sets, 185lbs x2, 205x1, 215x1, 225x1, 235x1, 245x1, 255x1-failed, 250x1
B1) Standing barbell overhead press: 45lbs x5, 95lbs x1, 105lbs x1, 115lbs x1, 125lbsx1, 135lbs x1, 140lbs x1
C1) 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), 3 sets
Seeing where I’m at as far as strength for the big lifts, and toying with the idea of 5/3/1. Changing it up for 2019 is the plan, man.
Continued 1RM testing
A1)Barbell Deadlift: 135lbs x5, 155x3, 185x2, 205x1, 225x1, 245x1, 255x1, 265x1, 275x1, 285x1, 295-failed grip, 290-failed grip
B1)Barbell Bench Press: 45x5, 95x3, 115x1, 135x1, 155x1, 185x1, 195x1, 200-failed
Pretty mediocre strength, definitely need to bring my grip and stabilization strength up.
Bodyweight 219 lbs
Doing 5/3/1 for the first part of the year, with calories backed down to the 2000-2200 range, split to about 30/30/30. I’d estimate (probably way off cause I stopped tracking in about October) I have been eating anywhere from 5000-6000 a day over the holidays.
AM workout
Brief dynamic warmup
A1) Back squat (a few ramp up sets), 165 lbsx5, 190x5, 216x5 (3-5 min rest between sets)
B1) Leg press machine: 189lbs x15, x15, x15, x15 (1-2 min rest)
C1) Prone leg curl machine: 70lbs x10, x10, x10, x10
I would guess about a 2-3 second eccentric on most reps, as I do this naturally, but the concentric as explosive as possible. Low back and knee held up nicely today, though I’m entertaining the idea of a lifting belt for that last set.
Post workout: Surge Recovery (2 scoops), Mag-10 (3 scoops) an hour later
Here’s to the a new approach to the New Year…
So I’m not where I want to be physically, of course, (lean, defined, still muscular, with a six-pack or whatever’s under there) and of course it’s the guy in the mirror to blame. So I’ve collected a few positives and negatives from this log over the past year plus:
Positives: I’m proud that this external thing (log/community support) has allowed me for the first time in a long time to lift every week for over a year, retain the strength I had and built a little, while losing about 15-17 lbs of blubber despite a few significant joint pains/life changes along the way. I think this probably also improved my mood.
Negatives: A lot of times I still half-assed it. Especially the diet. I really don’t know if I’ll ever give up booze or junk carbs for a long enough period to get my abs poppin’. When you let yourself down that much despite knowing the right thing to do, it’s really disheartening. I’m currently working on strength and using the calorie app again (don’t know what the fuck I was doing without it- thanks for the advice, The Myth). My bodyweight is back up and my (relaxed)
belly is back to 41 inches.
Anyway, I’m still a whiny little bitch. Take two…
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AM workout Go BEEEAAARRRRSSS tonight
A1) Barbell standing overhead press: (warm up sets) 91lbsx5, 105lbsx5, 120lbs x5 (dusted off the old Platemates for some of the odd weight calculations)- reviewed Rippletoe’s videos on pressing and tried to lock knees and replicate on these
B1) Dips (Bodyweight) with upright torso: x8, x6, x6, x5
C1) Pullups (Bodyweight) with neutral grip: x5, x5, x5, x4
D1) Standing biceps curl with straight bar/medium grip: 45lbs x15, x15, x15, x12
AM workout
A1) Barbell Deadlift (warm up sets), 166lbs x5, 192lbsx5, 218lbs x5-tried one more, left grip giving out
B1) Incline 45 degree leg raise x15, x12, x12
C1) Back extension 45 degree x15, x15, x15
D1) Farmers walks 140lbs x100feet x4 rounds
Diet in check all week; 1800-2200 cals
PM Workout
Some band work, face pulls, horizontal abduction
A1) Barbell bench press: (warmup): 114 lbsx5, 132 lbs x5, 150 lbs x5
B1) Incline dumbbell bench press with rotation 45’s x10, x10, x10
C1) Supported dumbbell rows: 45’s x12, x12, x12
AM workout
Brief dynamic warmup
A1) Back squat (a few ramp up sets), 175lbsx3, 200lbsx3, 225lbsx3 (3-5 min rest between sets)
B1) Leg press machine: 370lbs x15, x15, x10, x10 (1-2 min rest)
C1) Prone leg curl machine: 90lbs x10, x10, x10
D1) Smith machine standing calf raises off step 135lbs x10, x10, x10
Feel like a complete ass, because a few slight tweaks of my back squat form watching a Rippletoe video made all the difference. I’ve always tried to keep a tight core but was clearly too vertical with my torso (maybe all that front squatting last year did that to my brain). Today 225lbs felt awesome on my back, not easy, my left knee gave me some pain, but I felt way better.
Cheat meal; ate half a Gino’s East Frozen Sausage Pizza after Surge and Mag 10. I know I don’t need a cheat meal. Calories have been at or under 2300 all week. Bodyweight 215lbs.
Toes out, knees out,
Careful, you’ll get all the SS haters weighing in
Toes and knees were out; knee just sucks. Everyone hates something, but my low back likes the new form. Now let’s see how far I can take this…
AM
A1) Barbell standing overhead press: (warm up sets) 98 lbsx3, 115 lbsx3, 125lbs x3
B1) Dips (Bodyweight) with upright torso: x8, x6, x6, x5
C1) Pullups (Bodyweight) with neutral grip: x5, x5, x5, x4
D1) Standing biceps curl with straight bar/medium grip: 55lbs x15, x10, x10,
PM workout
A1) Barbell Deadlift (warm up sets), 181lbs x3, 215lbsx3, 230lbs x7
B1) Incline 45 degree leg raise x15, x12, x12
C1) Back extension 45 degree x15, x15, x12
D1) Farmers walks 140lbs x100feet x4 rounds
Grip really fatiguing on the farmer’s walks. Won’t be raising that weight for a while
PM Workout
Some band work, face pulls, horizontal abduction
A1) Barbell bench press: (warmup): 125 lbsx3, 140 lbs x3, 160 lbs x7
B1) Incline dumbbell bench press with rotation 45’s x15, x10, x10
C1) Supported dumbbell rows: 50’s x15, x12, x12
D1) Bent over dumbbell reverse fly’s 10’s x20
Shoveled snow “conditioning”
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