You can always just go slower on your runs. Do fast runs instead of sprints to keep the strain down.
2 Likes
That’s a very good idea. I’ve been trying to do that, but still need to peel off another 10-20%. I always end up around 90%, and that’s too much currently.
4/4/2019 - Legs - 186.8 new low
Warmup
Rolling, arm circles, quick 3, planks
Low Handle TBDL
95x8, 135x8, 185x8, 225x8, 275x3x8
-with-
RFESS
10, 18x10, 26x10, 44x10, 62x3x10
Ab Wheel
2x25
Very low energy today! Sprints yesterday coupled with poor sleep left me wondering if I had a good workout in me. Well, I did. Another new low body weight, and significantly more pounds on the bar. First 275 set was fast, so decided to hit sets across. Last set of RFESS was really damn hard. Lost sense of balance, that’s when you know you need to wrap it up! Good one. Will do something different with rep scheme next week.
1 Like
I’m the same way. I started running 400s and the goal was 2 min per lap. I figured I could do them in 1:20 to 1:40 so I did. It’s hard to take it easy when it feels like you can go harder. It felt like I was just slacking off.
1 Like
4/6/2019 - Shoulders/Arms - 187.6
Warmup
Rolling, arm circles, quick 3, band shoulder series
Axle Incline Press
45x2x8, 75x8, 95x8, 125x8, 145x8, 165x8, 175x5+2+2+2+2+2+125x12
-with-
Chins
BWx12, +18x6, +26x5x6
-alt with-
Meadows Rows
35x10, 50x10, 60x10, 70x10, 80x10, 90x10
Band + Weight Lateral
Band x 30, 5x25, 10x2x15
Axle Curl
45x100 (r/p sets of 10-20)
Skullcrusher
55x100 (r/p sets of 10-20)
90 minutes cutting grass/yardwork
4 Likes
4/7/2019 - Legs - 188.1
Warmup
Rolling, arm circles, quick 3, hip circle squats
Squats
45x2x8, 75x8, 95x8, 115x8, 145x8, 165x8, 185x12, 185x2x10
Paused DB SLDL
10x20, 45x20, 55x20, 65x20
Constant Tension Hanging Knee Ups (bar behind back)
3x20
Squats.feel.awesome.finally.
1 Like
That’s pretty good in just two weeks. Quality Iron
Good.
1 Like
4/9/2019 - Chest/Back - 188.1
40 min mid-day walk
Warmup
Arm circles, quick 3, band shoulder series
Low Incline DB Press
10x20, 35x20, 55x20, 65x2x11, 65x10
-with-
Red Band Assisted Chins
2x15, 1x16, 1x17
-alt with-
Bent Band + Weight Laterals
30, 5x30, 2x10x30
Feet Up Paused Ring Pushup w/ Band
Orange x 12, Red x 8, 7, 6 + 3 (bw)
Band Pressdown
Seem to be coming down with a cold. Hope it passes quickly. Good workout despite the conditions. Hit the 65 across pretty easily, but only had 10 on that final set. I’m going to reduce that 55x20 set to 60x10 and move to 70s after the deload. Those feet up Pushups plus band tension were hard, but perfect. Insane pump. I’ll probably keep this setup for the next round.
Regarding the weight, I’m happy with how things are going. Goal is to see a 185.x this week, but if I really am sick, and get much sicker, it’s going to be hard. I just wont want to be as physical. I rely on my calorie burn during cuts, as I like to eat. So if this week and next week are a loss (I’m traveling next week on business and food + alcohol will be abound) that’s OK. I’ve made awesome progress, I almost feel like I need a little break. I wont go crazy though. I’ll probably actually maintain with all the walking I’ll be doing. I will say one thing though, I will not need to dip below 179.9. Hell I’m happy where I’m at honestly, but my goal is to take it to a new level, so that’s going to happen.
3 Likes
4/11/2019 - Legs - 187.4
40 min mid-day walk
Warmup
Rolling, arm circles, quick 3, planks
Low Handle TBDL
95x8, 135x8, 185x8, 225x8, 275x8, 295x8, 275x8
-with-
RFESS
BWx10, 18x10, 26x10, 44x10, 62x10, 80x10, 62x10
Side Plank + Abd + Hold
2x
Hollow Hold
R/P
Got a cold, but rocking along. Didnt really affect the workout, once I got warmed up. Flat out stronger today than last week, which is cool. 295x8 was just the right amount challenging. Had several more good reps in the tank. Got the 80lb KB in the mix on RFESS now. I love this combo. Torches the entire lower body (and upper tbh) so efficiently.
Really looking forward to deloading next week. Actually, breaking next week. I’m taking the whole week off from weightlifting. It’s been a great comeback thus far. Body feels good, and I’m at my leanest level maybe ever.
3 Likes
295x8
Also, reminder, want to torch your core?
Do band resisted, feet elevated on Bench ring pushups.
Holy shit my entire core is still rekt from 2 days ago!
1 Like
4/12/2019 - 186.8 tied low
WOD
1.5 hours cutting thick wet grass. That was a serious workout.
It’ll be interesting to see what weight I wake at tomorrow. Waking today at a tied low, and dieted pretty hard today. There’s a chance I may dip down some more.
Mellow Mushroom pizza tomorrow night. Not holding back! I will however skip desert.
1 Like
4/13/2019 - Shoulders/Arms - 186.1 new low (-0.7)
Warmup
Arm circles, quick 3, band shoulder series
BB Incline Press
45x2x8, 75x8, 105x8, 135x8, 155x8, 170x6, 160x8, 160x7+135x5
-with-
Chins
BWx14, +18x6, +31x5x6
-alt with-
KB Row
44x10, 62x10, 80x3x10
Band + Weight Lateral
x30, 5x30, 10x2x20
Skullcrusher
60x100 - R/P
Axle Curl
50x100 - R/P
Stretch pecs, active hang
40 min walk
New low weight, yay. Went with barbell on incline today, felt good, but form took some getting used to. It’s crazy how just a bar change makes the movement feel unstable. Also, I’m pretty sure the setting I’m using on my bench is a higher incline than fixed benches in the gym, which is good. This is my shoulder day. Good workout though. Body feeling great going into week off, which is a major win. Just squats tomorrow.
My perpetual issue is the low ab fat. Hope at least some of that is gone by the time I hit 179.9.
My biggest problem by far is pants. 32s are now baggy, which means I need 30s or 31s but need 34 length, which is not standard, which means I will need to go custom.
3 Likes
Damn, you’re getting seriously lean. I’ve pulled ahead on the weight loss, but I clearly had a lot more fat available to lose…
1 Like
I think I’ve been able to take advantage of a retraining effect coming off the heart ablation. Its enabled me to strip fat and perhaps put on some muscle at the same time. That’s the best I can figure as to why I’ve leaned up much more so than the scale shows. Also, I think I have got myself figured out regarding nutrition and conditioning for weight loss.
Just finished my last dose of Carbolin 19. Did start back organic apple cider vinegar twice per day before meals. Also started back D3.
Only other supps are Gaspari Size On intra, creatine and twice daily Ultima Replinisher electrolytes.
Oh, I also take a liquid ionic magnesium and taurine mix for heart health.
The only prescription I’m on is an anticoagulant, but should be dropping it in about two weeks after my 3 month post ablation follow up.
1 Like
4/14/2019 - Legs - 189.1 Pizza bomb
Warmup
Rolling, arm circles, quick 3, ext sh stretch, hip circle squats, planks
Squat
45x2x8, 75x8, 95x8, 115x8, 145x8, 165x8, 185x15, 185x12, 185x10
Paused DB SLDL
10x20, 50x20, 60x20, 70x20
Tempo Ab Wheel (5+ sec ecc)
5x10
30 min incline treadmill walk.
5 more reps with 185 than last week. At 37/60 reps that I need for my 3x20. Next mini goal is 185x3x15. So excited for a week off training.
That weigh in. Wow. I did way overeat at Mellow Mushroom last night. An entire small house special/supreme and 1.5 pieces of a large pepperoni. Certainly filled up my glycogen. Back on track today though. In a good place.
2 Likes
187.4 this morning.
Heading out on business for a week, no weigh ins. May do a mid week ‘hotel workout’ or two. No weights though.
1 Like
4/21/2019 - Legs - No weigh in
Warmup
Rolling, arm circles, quick 3, planks, sh ext rot, hip circle squats
Squats
45x10, 75x10, 95x10, 105x10, 115x10, 125x10, 135x10, 145x10, 155x10, 165x10
-with-
Paused DB SLDL
10x10, 30x10, 40x10, 50x10, 60x5x10
In Place Lunge
2x25
30 min incline treadmill walk
Back from business trip. Ate and drank like a dumbass, it that is now behind me, and it’s time to refocus.
Today was an intro workout to this next phase.
Goals for the next 8 or so weeks:
-179.9lbs
-Squat: 185x3x20
-Low Handle TBDL: 365x8 (superset with rfess)
-Low Inc DB Bench: 75x3x10 (as part of giant set of paused feet up ring pushups and an alternating vertical and horizontal pull)
-Axle OHP: 150x8 (superset an alternating horizontal and vertical pull)
-Chins: 20 rep set
I’ll incorporate different rep/set schemes and techniques to reach these goals, with loose progression.
-true r/p
-8, 8, 8 (top set, then rested drops)
-6, 12, 20 (top set, then rested drops)
-10, 10, 10 (sets across)
-tempo reps, pauses
4 Likes
Catching up on logs, looks like you’ve been doing good Iron.
You deserved a week off man.
At sub 180 you’ll be lean AF.
I’m happy to see that you’re about to be right back on track, so no more issues with the heart since surgery, other than the ones right after?
1 Like
Thanks Mort!
No issues with the heart. Put it through a lot on my work trip, and it hanged in there like a champ.
Really excited to get back to goal oriented training and my general routine.
I never realize how much I love my daily routine until I get out of it!
1 Like