T Nation

Willybrokeback Transformation

I am in. Will post a picture tomorrow.
Stats: H 5’10 W 252 Age 48

Goal- Fat loss.

Been lifting for a long time. A back injury in 2010 and T spine surgery (and stuffing my piehole too much) and I gained 40lbs of fat. Been working at cutting and lifting a while now, but have struggled to drop fat. Hopefully this helps zero in the focus. Probably stick to the Best Damn Workout for Natural lifters and work on diet for the time being.
I am just going to log M T W here since I just started this. Then I will log daily.

Monday- Leg Press (I am trying to add in non-back loaded squatting (such as zerchers) but I just got a forearm Tat and didnt want an infection. Anyway-

Leg Press- (with calf raise superset) 180 x 6, 360x6, 540x6, 720x6, 3,2,1 (15 sec rest bet 3,2,1)
Close grip Bench Press- 135x6, 185x6, 185x6, 225x4, 2, 2
Incline DB press- 50x10, 60x10, 70x10 (reps done at slow tempo 6 second negative) and 30 second hold on last rep.
Lat raise- (sore shoulder) -15x12, 20x12, 27.5x12, 3, 3, 3

Tuesday- I am trying to add deadlifts- They cause some non-normal back pain so I am trying to start again light and work up.
Deadlift- 135x6, 185x6, 225x6, 285x 1,1,1,1,1,1 (15sec rest between each lift)
Dumbell Pullover- 40x6, 60x10, 70x10 (slow reps with hold on last set)
Real Delt Machine- 40x12, 60x12, 70x12,3,3
Standing Barbell Curl 50x6, 75x6 85x6, 100x6,3,2,1

Wednesday-

Smith Machine Shoulder Press
95x6, 135x6, 185 x 4,2,2 (I was planning on one more set at 225 but my shoulder was giving me some issues)
Goblet Squat
40x10, 60x10, 70x10 (slow sets with hold in down position for 20sec)
Overhead single dumbell tricepts extension: 15x10, 25x10, 27.5x10- (slow reps with 30s hold- shoulder is a bit sore on this one as well)
Machine Pec Dec- 50x12, 70x12, 110x12,3,2

That catches me up for the year. Just got over a cold and some chest congestion, so I used that as a deload (week and 1/2) and was hoping my shoulder issue would clear up. It seems a bit better, but still giving me problems. We will see how it goes. Pic upcoming.

Edited face

Thursday 01/08/2020: That damn picture. At least its motivating. Anyway- back is still sore from deads on Tuesday- causing some muscle guarding, which reminds me why I stopped doing them. On to the workout.

Lat pulldown- (close neutral grip)- 100x6, 130x6, 160x6, 205x1,1,1,1,1,1
Seated cable row (same grip)- 100x10, 130x10, 170x8 (Slow tempo- 15 sec hold on last rep)
Seated dumbell curl (both arms at the same time)- 20x10, 20x10, 27.5x8 (Slow mtor w/ 30s hold on last rep)
Lying leg curls - 50x12, 80x12, 140x12,3,2

Shoulder still hurting and back muscles still in a spasm, but able to work through them. Not sure if it was the week and half break while I was sick or if its my shoulder, but bench was rough today. Still have residual cough, which is effecting my breathing a bit. Anyway today was Push C.

Bench 135x6, 185x6, 225x6, 285x1,1,1,1,1,1
Front Lat raise on incline bench- 8x10, 10x10, 12x10 (MTOR w iso hold)
Seated Leg Extensions- 105x12. 150x12, 210x12, 3,3,3,3,3 (should have went a bit heavier)
Triceps extension w/rope (2 pully) 50x12 70x12 (80x8, 60x4,3,3,3) Started to high and it turned into a drop set, but thats ok)

Need to start tracking calories better. I am still inconsistent here and this is the area I have for the most improvement. I am also walking 30-45 min daily on my breaks at work.

Sat Workout

Dumbbell rows (on flat bench). 60x6, 70x6, 85x6, 100x8, 4, 2,2

Single arm dumbbell dead lifts 50x10, 60x10, 70x10 (slow, but should be slower)

Straight arm pulldown- 40x12, 60x12 (70x8, 60x4, 3,3,3) Weight to high- turned into a drop set.
Cable Curl- (4 pullys) 50x12, 80x12, 110x12,3,3,3,3,3- Could go heavier.

Sunday- Hockey for 90 minutes

Diet- Meh. Snacked too much. Had beer after Hockey. Main meals were clean, but also did not track calorie intake so not completely sure if I was in a deficit or surplus (I would guess surplus because thats what I generally default to if I dont track).

Going to try and set my protein at 269 (2.3 g per kilo of bw) and see if I can do that on a regular basis.

Ok. Slacked a bit on logging so going to put M-W on here:

Monday 01/13/2020

Leg press (with calf raise superset)- 180x6, 360x6, 540x6, 720x6,3,2,1
Decline close grip press 135x6, 145x6, 185x6, 225x1,1,1,1,1,1
Flat Dumbbell press 50x10, 60x10, 75x10 (mtor)
Dumbell Lateral raises 15x12, 20x12, 30x12,3,3,3,3,3

Walked 30 min.

Tuesday-01/14/2020 Set wrong alarm- had to workout after work in crowded gym.

Dumbbell pullover- 50x10, 65x10, 75x10 (mtor)
Bent over lat raise- 15x12, 20x12, 25x12,3,3,3,3
Standing Barbell Curl 75x6, 85x6, (100x6,4,2,1,1)
Trap Bar Dead lifts- 95x6, 135x6, 185x6, 230x(1,1,1,1,1,1)- So I was debating attempting Deads again, but the gym was too crowded for Farmers Walks. I was in a bit of a spasm this morning, so we will see how the week goes.

Walked 35 min

Wed- 01/15/2020 Bit sore from last night’s dead lifts- Even light seems to aggravate my back. I also had to substitute out OHP for Smith Machine OHP. For some reason these don’t aggravate my back as much.

Smith Machine OHP- 95x6, 135x6, 155x6, (185x1,1,1,1,1,1)
Goblet Squat- BWx10, 45x10, 75x10 (mtor w 20s hold)
Overhead single dumbbell triceps extension: 17.5x10, 22.5x10, 35x8 (mtor 30s hold)
Flys (machine)- 30x12, 50x12, 90x12,3,3,3,3 - I kept these lighter and really focused on flexing the pecs and it felt pretty good. Did not feel my shoulders at all.

(Haven’t walked yet, but plan on 30-45 min)

Thursday:

Neutral Grip Lat pull- 100x6, 140x6, 180x6, 210x1,1,1,1,1,1
Seated Cable Row (neutral grip)- 50x10, 60x10, 80x10 (Mtor)
Lying leg curl (50x12, 80x12, 110x12,3,3,3)
Seated Dumbbell curls- 15x10, 20x10, 25x10,
Farmers carry- dumbells- 160x30s, 160x30s, 170x30s

Walked 30 min

Friday -
Bench - 135x6, 185x6, 225x6, 285x2, 295x1,1,1 dropped to 285, 1,1 ,1
Front Raise on incline bench 10x10, 10x10,12x10 (mtor)
Leg extensions- 70x12, 100x12, 140x12,3,3,3
No Walks

Saturday;
Pendalay Rows 95x6, 135x6, 185x6, 225x1,1,1,1,1,1
Dumbell Deadlift (one arm)- 25lbsx10, 25kilosx10, 25 kilosx10 (mtor)
Lat Pushdown- 30x12, 50x12,70x12,3,3,3
Dumbbell Shrugs- 85 (170)x12, 100(200)x12, 105(210)x12
21s, 20lbs, 25lbs,32.5lbs (This was a mistake- I was supposed to do tris and my brain shut off).
Face Pulls - 40x10, 50x10, 60x10

Sunday- No Hockey this week.

Just stumbled into your log. You have some great strength on some lifts, but I gotta ask, “Why do you keep doing things that hurt you?”

Weight loss is the #1 priority, right? Start tracking your calories and lock that in. Eating has a greater impact on your physique than lifting.

C’mon, man, you can do this!

Lol. Thank you. I think I am done with traditional deadlifts. Sometimes its is me experimenting with lifts to find what works, but I have a tendency to not leg go soon enough. I am working on the tracking. I am usually pretty good all week and then lose it on the weekend. If I can dial that in, I think I am on the right track. Thank you for the encouragement.

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Monday:

Leg Press with Calf Raise superset.
180x6,
360x6,
540x6,
720x5,3,1,1
360x50

Close Grip Bench
135x6
185x6
195x6
225x1,1,1,1,1,1
95x50

Incline Dumbbell Press
55x10
55x10
70x10 slow w/ hold at end
40x22, 30x23 (Trying to get 50 but failed so dropped weight)

Dumbbell Lateral Raise
15x12
22.5x12
30x12,3,3,3

Good session today- Back feels good, added finishing sets of 50 to get a little extra calorie burn in there. Had some whiskey last night and needed pay for it lol.
2466 Calories- 6978 steps (Holiday- didn’t get walks in).

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Woke up with stiffness in back. Fairly common with my injury history, but reminded me why I skip certain exercises.

Tuesday 01/21/2020
Lying Overhead dumbbell extensions:
50x10
50x10
70x10

Reverse Fly Machine:
30x12
70x12
110x7, 90x5,3,3,2 (Got a little excited on the 110- turned it into a drop set)

Standing Barbell Curls (EZ Bar)-
65x6
75x6
85x6
85x6,2,2,2 (Wanted to go a bit heavier, but decided to lighten it up and make sure form was good

Dumbbell Shrugs
85x12
95x12
100x10
105x6, 85x8, 65x12 (Drop set).

Hoping to walk 30-45 Minutes today and going to try and keep calories in the 1000 range in order to get a jump start deficit this week. (I think I will plan this Tuesday and Thursdays, which should give me a bit more wiggle room on the weekends).
1740 Calories (Missed the goal here) 12898 Steps

Wednesday 01/22/2020

Usually start with Smith Machine OHP, but it was crowded and taken. So

Goblet squat
40x10
50x10
70x10 - Slow as possible, but too slow and my back starts to get aggravated

Overhead triceps extension: I did these as a superset, because time was a bit short. .
15x10
25x10
27.5x10

OHP in Smith Mac
135x6
145x6
155x6
195x1,1,1,1,1,1 (15 seconds resp between sets)

Pec Dec Flys:
50x12
70x12
110x12,3,3,2

10,192 Steps, 2438 Calories

Thursday 01/23/2020

Lat Pull Down: Neutral Grip (Close)
100x6
140x6
170x6
220x1,1,1,1,1,1

Seated Cable Row
70x10
130x10
160x10 (Slow w/ hold at end)

Lying Leg Curl:
50x12
90x12
140x12,3,2

Seated Incline Curls:
17.5x10
22.5x10
27.5x10 (Slow with hold at the end)

So I have decided to start going back and entering my steps and calories to help keep me a bit more accountable. Got this week in and will attempt to keep it up from there.
Calories: 3153 (they had a damn breakfast burrito sale at work and I caved) Steps 13813

Friday 01/24/2020

Flat Barbell Bench:

135x6
185x6
225x6
285x4,1,1,1,1

Incline front delt raise
8x10
10x10
12x10

Leg Extensions
70x12
140x12
175x12,3,2

Triceps Pushdown w/ rope (4 pully)

80x12
110x12
140x12,3,3,2

Pretty good workout. Front delt on left side is throbbing now though. Not sure what is going on there.
12149 steps, Went out after work and have no idea how many calories I consumed. Did well up until then though.

Saturday 01/25/2020

Pendlay Row- (Set up on Rack, so each lift was one rack pull with a walkout and one dead lift after the lift)
95x6
135x6
185x6
225x5,2,2,1

One Arm Kettle bell Dead-lift
15kg x 10
15kgx10
25kgx10 (slow w/hold at end)

Straight arm pulldowns
40x12
50x12
60x12,3,3,3

Cable curls (two arm)
60x12
80x12
110x12,3,3,3,3

Sunday:
Weight 254.6
Hockey- 1 hr.

Here is my issue. I basically lost track of my calories all weekend. I know I went over Friday, but not sure by how much. Saturday and Sunday I did much better, but I don’t really know if I was over or not. I am going to try and clean up my weekends. I think that is an area I could really improve. I am certainly not seeing the 2lbs a week I would like. I am also going to start limited fast Tue, Thurs- where I restrict calories to 1000-1200 while trying to hit my protein goal. This gives me some wiggle room on the weekend.

Monday 01/27/2020

Leg Press: With calf raise super set

270x6
450x6
630c6
770x5,2,2,1

Close Grip Barbell Bench
135x6
185x6
205x6
225x5,2,2,1

Dumbbell Incline Press:
55x10
55x10
70x8 (Very slow tempo- Could only get a 15 sec hold at the end)

Machine (Hoist) Military Press:
55x12
75x12
120x12,3,3,2

I was thoroughly beat up this morning from Sunday’s hockey- I think it was the three week layoff, but I felt old as hell. Steps 10413, Calories 2575

Tuesday: I slept in this morning. Got up to go to the bathroom in the night and my entire body was sore. Was thinking of taking a day off, now considering an after work workout (which I hate- the gyms are really crowded). Will update.

Ok- went after work: Pretty damn crowded and I caved and tried dead lifts from the pins at mid-shin to see how those felt on my back… Not too bad yet, but we will see how the rest of the week goes. Also had to do things in a goofy order due to crowds.

Barbell curls:
60x6
70x6
80x6
95x6, 2,2,2 (probably need to increase this, but the fixed barbellsonly go this high- so need to move to adjustable)

Dumbell rear delt raises-
8x12
10x12
12x12,3,3,3,3, This was too light, but all the damn dumbbells were taken so I went really slow.

Dumbbell Pullover-
55x10
55x10
70x10- Real slow with 30 sec hold at stretch.

Dead lift with pins at mid shin.
95x3
135x3
185x3
225x3
285x3,
285x3
285x3

Was in a great calorie deficit and my wife wanted to go to Lazy Dog Cafe for dinner. Had a salad picked out but heard her order a burger and caved. At least I input my calories prior to eating and ate only half my meal! Calories 2313 (protein 219), 12150 steps

Wednesday 01/29/2020

People at this gym love the smith machine so I had to rearrange things: I did the first two exercises as a superset to save a bit of time.

Goblet squat:
55x10
55x10
70x10
Triceps extension
15x10
20x10
27.5x10

OHP in Smith Machine (this or hammer seems to be the only ohp that do not hurt my back)
95x6
135x6
155x6
185x1,1,1,1,1,1,

Again- there seems to be a crowd at this gym at 5am which is driving me nuts- Both pec decs were taken so
Dumbell Flys
30x12
30x12 (these were not feeling good on my shoulders and I could not get the best chest contraction) and then Pec Dec opened up
Pec Dec Fly- 120x12,3,3,3,3 - Good squeeze on these.

Calories 2113 Protein 225, 9977 steps (was in the field most of the day at work and only got one walk in).