Dang, I get kind of bored with 100 steps (50 reps each).
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8/1/2019 - Rehab/Cardio - 180.6
Cat/Camel
McGill big 3
35 min high incline brisk treadmill walk
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No wonder you back looks so good. Nice work mate
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8/2/2019 - Rehab/Cardio - 178.6
Cat/Camel
McGill big 3
35 min high inc brisk treadmill walk
(Same workout as yesterday)
Not long after starting a log here I used to do 10 minutes of lunges. Hit around 250 (125 per leg), and definitely went far over 100 without stopping. With BW lunges you can pack on reps FAST.
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8/3/2019 - Upper - 178.9
Cat/Camel, McGill Big 3, Band Shoulder Series, BW supported squats
Low Incline Axle Bench Press
25x6, 75x6, 105x6, 145x4, 165x2, 195x1, 185x5+135x12+85x16
-with-
Pullups
+10x12, 12, 11
-alt with-
Chest Supported KB Row + 10 Shrugs/Scaps
44x3x10+10
Giant Sets
SA KB OHP
44x12, 10, 8
-with-
Bent Orange Band + Weight Laterals
15x3x25
-with-
Lying EZ Exts
65x20, 15, 13
KB Curls
Lots
Was not very strong today, and def had low endurance. Will get the 6+12+20 next time around. Still acclimating from Hawaii and had a suboptimal day yesterday (midday drinks with clients and bad food). Feeling good. Back is as good as it’s been.
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8/4/2019 - Lower - 179.6
Cat/Camel, McGill Big 3
SL Side Heel Taps (all bumpers but one 45)
10, 10, 15
-with-
Ab Wheel Hamstring Curls
10, 10, 15
Suitcase Carry Marches
44x3x50
-with-
SL Glute Bridge
10, 10, 10
Ab Wheel
2x20
RFESS
BWx5, 50x5, 88x8+50x14+10x20
Awesome.
4 Likes
8/5/2019 - Rehab/Cardio - 179.9
Cat/Camel, McGill big 3
35 min steep incline brisk treadmill walk
8/6/2019 - Full Body – 179.1
Cat/Camel, McGill big 3, BW assisted squats, band shoulder series
Flat DB Press
10x15, 40x15, 60x3x15
-with-
Pullups
15, 15, 13
-alt with-
Scap Ret + Face Pulls
3x20
-with-
KB Suitcase Marches
44x50, 62x50, 44x50
-alt with-
KB Sumo Deadlift
44x20, 62x20, 44x20
Walking Lunge
40, 20, 20 ,20
Back is feeling great. Finally. Not in any hurry to get anywhere or do anything, though. Physique is back to pre-Hawaii. I’ll finish the month leaning out a bit more, then start a slow gain.
2 Likes
I need to check this log out more. If I ever achieve the physique you have, I will be very happy. Good work
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Thanks man.
I think if a lot of people here leaned out to a true 10%, they’d look really good.
Woke 178.1 today. Back down to near lows. Just going to do my McGill work then go for a long evening walk.
2 Likes
That assumes they have a decent amount of muscle under their fat in the first place.
For sure.
I think most around here have enough, though. They just dont know it bc it’s covered up with 7-10% bodyfat.
I’m 6’ 178 and carry enough. The number is just a…number. People get afraid of cutting bc of your mindset above.
Screw that and see what you actually have occassionally. Worst case scenario you get lean and your body is primed to grow.
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Also, I had 2 guys guess my weight yesterday. They were side by side.
One said 200, the other took the over at 205.
They made me weigh myself in front of them bc they thought I was lying. They are athletic guys too.
I think people also get afraid they wont look big clothed when they cut. This is so far from the truth. You just need to wear clothes that fit!
I’m in larges and even some mediums now. Was all XL before I really got into the cut. It’s rediculous that most all that extra space was fat!
3 Likes
8/8/2019 - Upper - 177.9
Cat/Camel, McGill big 3, band shoulder series, BW squats
Axle OHP
25x6, 55x6, 75x6, 105x3, 125x6+85x11+45x18
-with-
Pullups
+20x3x10
-alt with-
Chest Supported KB Rows + Scap Holds
44x3x12+12
Giant Sets
Orange Band Resisted Feet Up 5s Ecc Ring Pushups
3x10
-with-
Orange Band + Weight Laterals
10x3x15
-with-
Axle Curl
55x3x15
Ring Exts
15, 10, 10
Slow steady progress. Drop sets are hard.
1 Like
Woke 177.4, new low by .3.
Current status:
Going to start slowly adding cals in Sept 1, prob carbs, and start pushing the weights some. I’m ready to start front squatting to pins. May do some today as part of lower. The back is in a great place. Just need to keep it there. Not sure how it’s going to handle shearing force yet. Compressive is fine.
Pizza pool party today.
2 Likes
8/10/2019 - Lower - 177.4 (new low, .3)
Cat/camel, McGill big 3, BW squats
Heel Drops (all bumper minus one 45)
5, 3x15
-with-
KB Suitcase March
26x50, 44x2x50, 62x50
-with-
SL Hip Thrust
4x12
Pin Front Squat (inch high)
45x2x5, 75x5, 95x5, 115x3x5
-with-
Ab Wheel
3x20
——————
Back is back! Damnit that took a long time. Zero pain, feel stable and strong. So, slow progression from here. Will stick with 3x5 slow progression for awhile. I will get my high reps from The assistance work and squats will all be 5 reps and less moving forward to reduce injury risk (McGill method). Sets are done on squats when reps slow. I am not reinjuring my back due to squats. Just ain’t happening. That was a long fought battle back and I have no interest doing it again anytime soon. Also, squats will be last to make sure I’m thoroughly warmed up.
What are these?
Congrats! You’re definitely winning the shredded battle around here.
Good news here as well!
I’m headed to one of these, too. Lucky for my body fat, no pizza.
2 Likes
Just one legged squats where you tap your heel from an elevated surface. Same thing you’ve been doing I believe.
Party was fun! Woke 182.5, 5+lb gain from yesterday 
. Had 7-8 drinks, 8 or so pieces of pizza and a lot of snacks…and a smore.
I genuinely think it’s funny the way people react to the way I look versus the way I eat at a pool party. I’m sitting there slamming pizza and snacks yesterday and washing it down with home made Sangria and people are like, you’re so lucky, you must have really fast metabolism. I’m like, “nah man, I just bust my ass every other day in the gym and follow a pretty strict diet plan.” I actually have a pretty shitty metabolism, that’s why I have to work so hard.
Every time I say that they are confused as hell. People are really quite clueless how to find physique success in the gym and kitchen.
Back on track today. Upper in a few hours.
6 Likes
This is hilarious that you mentioned this! I was at the liquor store getting some vodka yesterday and the lady at the counter looked at me and was like “i can’t look like you do when I’m drinking, you’re lucky!” I just smiled and told her I just got done running a few miles in the 90 degree heat after swimming and hitting the gym, and that all id eaten that day was eggs, veggies and fish. Having a couple vodka and diet sodas after that isn’t gonna hurt.
If the only variable that you track your weight with is, am I drinking or not, but you don’t exercise hard and eat well, then yeah, you’ll look pretty much like that lady looked.
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It’s mind boggling how hard people are trying to ignore simple facts. It’s not ignorance anymore; it’s apathy.
Yeah, I’ll crush a pizza once in awhile. But it’s the other 167 hours in the week that let me do it. The same people who say that crap probably had a similar meal the day before, and the day before that…
2 Likes