230lbs -> 180lbs

Training Training Logs
41

THURSDAY 16th Feb

BACK SQUAT

*2 reps; 7 sets
TODAY: 60,80,100,120,130 ; this is just such a low weight…fucking embarrassing.
PREVIOUS: 40,60,80,100,120

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: 115: 4 ; 115: 4 ; 115: 3
PREVIOUS: 110: 3 yikes ; 110: 3 legs just giving up ; 100: 4

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
TODAY: 80: 8 ; 85: 8 ; 87.5:
PREVIOUS: 70: 8 : 70: 7 wow that hurts ; 70: 5

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: 70: 11 ; 70: 12
PREVIOUS: 60: 9 ; 60: 7

Loaded Carry; Walking Front Squat (minutes):
TODAY: 45kg: 1:46:26 || 1:16:34 || 1:15:42
PREVIOUS: 45kg: 2:01:48 || 1:27:36 ||

===============

Abs

*2 reps; 7 sets
TODAY: 41,45,50,54,59,64, 68 *0 (doing this and swings is hard work!)
PREVIOUS: 32,41,50,54,59,64

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: 64: 5,1 ; 64: 5.5 ffs ; 64 : 3,1,1
PREVIOUS: 64: 5,1 ; 64: 3 ; 59: 5,1

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
TODAY: 50: 8 ; 54: 6 ; 54: 5
PREVIOUS: 45: 8 ; 50: 8 ; 50: 5

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: 41: 15 ; 45:
PREVIOUS: 36: 20 ; 41: 12 ooowwww

Loaded Stretch: 2 sec off finish position;
TODAY:
PREVIOUS: 41: 1:52:36 || 50: 1:27:32

===============

Swings - 24kg :
560

===============

Walking:
15,000

===============

Tabata Bike:
60 mins

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FRIDAY - 17th Feb

Notes:

  1. Need to do Chin Ups first as doing 250 swings along with incline already begins to wear on forearms/ grip.
  2. Holy fuck the eccentrics burn shoulders so much. OHP is dead to me, fully convinced incline is better.
  3. Wound still getting in the damn way, can’t force my traps into the bench. Stitches come out Wednesday, though may take another few weeks to fully heal.
  4. Chin Ups is really my benchmark for progress…once that continues to improve, I’m somewhat happy. I hate, HATE using the assist; fucking embarrassing.
  5. By 90% chins my grip was shot. So dumb to not have realized this beforehand. Ffs.

=================================

INCLINE BENCH PRESS

(No 4 setting on chair)
*2 reps; 7 sets
TODAY: 50,55,60,70,80,85,90 *1 :boom:
PREVIOUS: 20,30,40,50,60,70,75

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: 80: 4,1,1 ; 80: 5 ; 80: 4
PREVIOUS: 75 (doh): 2,1,1 ; 70: 6 (was easy); 72.5: 4,1 (5th was a struggle).

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
TODAY: 65: 7 ; 65: 6 ; 65: 7
PREVIOUS: 55: 7 ; 55: 8

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: 50: 10 ; 50: 7 – just died a death.
PREVIOUS: 40: 10, 40: 9

Loaded Carry: Overhead Press Carry
TODAY: not today, would really annoy the wound.
PREVIOUS: 20kg: 1:46:54 || 20kg: 1:56: 23 || 20kg: 2:01:13

===============
CHIN UPS

*2 reps; 7 sets
TODAY: (+assist): +32,+27,+23,+18,+14,+9, +4 *1
PREVIOUS: (+assist); +36,+32,+27,+23,+18,+14,+9 *1

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: +14: 3,1 ; +16: 2,1,1 ; +18: 3,1,1
PREVIOUS: +18: 3,1,1,1 ; +18: 3,1,0.5 (was most of the way!) ; +18: 3,1

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
TODAY: +27: 5 *grip dead ; +27: 5 ; +32: 4 just dead
PREVIOUS: +32: 7 damn forearms; +32: 4,1 ; +36: 5

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: +36: 8 ; +36:
PREVIOUS: +41: 9 ; +41: 4

Loaded Stretch: Bottom of Wide Grip Pull Up (need straps next week)
TODAY:
PREVIOUS: i) 0:43:23 ii) 0:31:48 iii) 0:34:18 iv) 0:32:00

===============

Swings - 24kg :
650

===============

Walking:
15,000

1 Like
43

Notes:
Front Squat -

  1. Fingers inflexible youch…holding bar up got worse as sets progressed.
  2. Need to work on pushing elbows higher. That and fingers were the constraint in the 2RM and 90%. Legs could do more.
  3. Holy fuck, 5 sec eccentric front squats are evil. Nevermind…3 sec up and down is worse.
    Barbell curl -

==========================
FRONT SQUAT

*2 reps; 7 sets
TODAY: 50,60,70,80,90,100
PREVIOUS:

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: 90: 5 ; 90: 5 ; 90: 6
PREVIOUS:

3 sets 70% 2RM: 6-8 reps: 5 sec eccentric
TODAY: 70: 8 ; 70: 7 ; 70: 5
PREVIOUS:

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: 60: 10 ; 60: 8
PREVIOUS:

Loaded Stretch:
TODAY:
PREVIOUS:

============================
BARBELL CURL

*2 reps; 7 sets
TODAY: 20,25,30,35,40,45
PREVIOUS:

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: 40: 6 ; 40: 6 ; 40: 6
PREVIOUS:

3 sets 70% 2RM: 6-8 reps: 5 sec eccentric
TODAY: 30: 7 ; 30: 6 ; 30: 5
PREVIOUS:

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: 25: 8 ; 25: 7
PREVIOUS:

Loaded Stretch:
TODAY:
PREVIOUS:

===============
Conditioning: Swings - 24kg :
Gym: 450
Home:

===============
Cardio:
Tabata Bike:
Walking:

1 Like
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Notes:
Overall -

  1. Taking too long per exercise, need 3 hrs of gym time.
  2. Had an hour long Thai massage yesterday, helped alot with aches and pains. Though made leaving comfort of bed difficult! Started 40 mins later than planned.
  3. Being liquid chalk from now on. Hands getting super sweaty with swings.

SGHP -

  1. Feeling stronger on these. Need more explosiveness however.
  2. The 50% really burns the shit out of your front delts.
  3. Added an extra 2 swings (15->17) per set.

Rev CGBP:

  1. Did this first last week and got 100 *2, now only 100 *1 when doing 2nd. :frowning:
  2. Got all 6 in Set 1 for 90%…why only 1 for 100 then ffs.
  3. Added an extra 5 swings (15->20) per set. They really catch up to you towards the end.
  4. Started sliding out of position last 2 sets of 70%. Need to wear hoody.
  5. Get stitches out Wednesday…hopefully be able to fully get in position again!

Start:
SGHP and 255 swings (17 per set): 05:40 - 07:15
Rev CGBP and 300 swings (20 per set): 07:30 - 08:42

==========================
SGHP

*2 reps; 7 sets
TODAY: 60,65,70,75,80,85,87.5
PREVIOUS: 60,65,70,75,80,82.5

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: 80: 3,1,1,1 ; 82.5: 4 !! 80: 3 dead
PREVIOUS: 75: 4,1,1 ; 75: 4,1 ; 75: 3,1

3 sets 70% 2RM: 6-8 reps: 5 sec eccentric
TODAY: 60: 8 ; 60: 8 ; 60: 7
PREVIOUS: 50: 7 ; 50: 7 ; 50: 6

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: 50: 8 ; 50:
PREVIOUS: 45: 7 ; 45: 7

Loaded Carry: Shrug Bar Walk
TODAY:
PREVIOUS: 25kg: 2:21:18 || 30kg: 1:42:16 || 30kg: 1:16:32

===============
REVERSE CLOSE GRIP BENCH PRESS

*2 reps; 7 sets
TODAY: 50,60,70,80,90,100
PREVIOUS: 50,60,70,80,90,100 *1 wtf…tried 3 times, still only *1

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: 90: 6 ; 92.5: 3,1 ; 90: 5
PREVIOUS: 85: 6 ; 87.5: 6 ; 90: 6

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
TODAY: 75: 7 ; 75: 6 ; 75: 5
PREVIOUS: 70: 8 ; 72.5: 7 ; 75: 7

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: 55: 8 ; 55:
PREVIOUS: 50: 10 ; 50: 9

Loaded Stretch: dumbbell pullover
TODAY:
PREVIOUS: 8kg: i) 0:43:23 ii) 0:31:48 iii) 0:34:18 iv) 0:32:00

===============
Conditioning: Swings - 24kg :
Gym: 575
Home: 0

===============
Cardio:
Tabata Bike: 15 mins
Walking: 10,000

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45

Monday - 20th Feb

Notes:

  1. Adding complexes is a good idea, but need to do Bench/Seated Row on Sunday. Doing SGHP yesterday fried my shoulders…along with doing 400 swings today beforehand.

Complexes -

  1. Doing both Front and Back Squat is a bad idea. Especially when they overlap end of 8 reps → beginning of 6 reps. Dropping FS for now.
  2. Swapped Barbell Row for Front Squat on Set 4.

===============
Conditioning: Swings - 24kg :
Gym: 400

===============
Complexes: 30kg - 5 sets of 8-6-4 reps without setting bar down.

Set 1: Time: 3:04 ; yikes
Back Squat: 8,6
Press: 8,6
Front Squat: 8,6
SGHP: 8,6

Set 2: Time: 1:20 ; dead
Back Squat: 8
Press: 8
SGHP: 8
Front Squat: 8

Set 3: Time: 1:26
Back Squat: 8
Press: 8
SGHP: 8
Front Squat: 8

Set 4: Time: 2:21
Back Squat: 8,6
Press: 8,6
SGHP (from hang): 8,4 dead
Barbell Row: 8

Set 5: Time: 1:16 – shoulders are fried. need to move SGHP from Sundays.
Back Squat: 8
Press: 8
SGHP (from hang): 8,
Barbell Row: 8

===============
Cardio:
Walking: 10000
Bike: 60 mins

1 Like
46

To bring this back up to date -

I’ve done the whole 2lbs a week thing for enough weeks, time for me to again torch my body.

Swapped over Monday and it’s been quite the shock to the system. Plan is to survive it as long as I can and then reduce the work effort/increase cals for a week; repeat.

The basic plan is-

Nutrition:
Follows “Rapid Fat Loss by Lyle Mc Donald”; never done it, but had the ebook forever. Basically 1.1g protein for every lb of LBM + 4 Flameout + Superfood + calcium/potassium/sodium(salt). You get one refeed a week…which will be SWF/Plazma for me on Sundays.

Training:

GYM
Sunday: Chin Ups / Barbell Curl
Monday: Back Squat
Tuesday: Bench Press / Seated Row
Wednesday: SGHP / Incline Bench Press
Thursday: Off
Friday: Front Squat / Lying Leg Curl
Saturday: Off

CONDITIONING
Every Gym day 750 dumbbell swings.
Every off Gym day: 250 dumbbell swings

CARDIO
Daily: 60 mins Tabata Bike || 25,000 steps

1 Like
47

Yesterday -

CHIN UPS + 20 swings per set

*2 reps; 7 sets
TODAY: (+assist): +27,+23,+18,+14,+9,+4.5,+0 *0.5
PREVIOUS: (+assist): +32,+27,+23,+18,+14,+9, +4.5 *1

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: +14: 3,1,1,1 ; +14: 3,1 ; +14: 2,1 dead
PREVIOUS: +14: 3,1 ; +16: 2,1,1 ; +18: 3,1,1

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
TODAY: +27: 8 ; +23: 5 grip dead ; +23: 5
PREVIOUS: +27: 5 *grip dead ; +27: 5 ; +32: 4

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: +32: 9 ; +32: 7
PREVIOUS: +36: 8 ; +36: 7

Loaded Stretch: Bottom of Wide Grip Pull Up (need straps next week)
TODAY: i) 0:45:37 ii) 0:29:21
PREVIOUS: i) 0:43:23 ii) 0:31:48 iii) 0:34:18 iv) 0:32:00

====================
BARBELL CURL + 20 swings per set

*2 reps; 7 sets
TODAY: 30,32.5,35,37.5,40,42.5,45
PREVIOUS:

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: 40: 6 ; 42.5: 5 ; 42.5:
PREVIOUS:

3 sets 70% 2RM: 6-8 reps: slow 5 sec eccentric
TODAY: 32.5: 7 ; 32.5: 5 it buurrnnsss ; 30: 5
PREVIOUS:

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: 25: 7 ; 25: 6
PREVIOUS:

===============
Conditioning:
750 Dumbbell Swings - 24kg:
TODAY: During Sets: 600 | Gym end: 150 | Home:
PREVIOUS:

===============
Cardio:
Bike 60 mins:
TODAY: 60
PREVIOUS:

Walking: 15,000 steps:
TODAY: 15,000
PREVIOUS

1 Like
48

TODAY -

Notes

  1. Legs/lower back were stiff as fuck. Made the first squat awkward which limited 2RM. Need more mobility work.
  2. Doing Front Squats and high volume swings really lights up your abdominals.
  3. Abs are torched to fuck before end of 2RM for 2nd exercise. Doing swings is friggin ouch.
  4. By end of 90% on Exercise 2 was torched. I miss SWF, made these days easier!!

===================
FRONT SQUAT + 300 dumbbell swings (20/set)

*2 reps; 7 sets
TODAY: 50,60,70,80,90,100
PREVIOUS: 50,60,70,80,90,100

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: 92.5: 5 ; 92.5: 4 ; 92.5: 4
PREVIOUS: 90: 5 ; 90: 5 ; 90: 6

3 sets 70% 2RM: 6-8 reps: 5 sec eccentric
TODAY: 72.5: 7 ; 72.5: 7 ; 72.5: 8
PREVIOUS: 70: 8 ; 70: 7 ; 70: 5

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: 62.5: 11 ; 62.5:
PREVIOUS: 60: 10 ; 60: 8

Loaded Stretch:
TODAY:
PREVIOUS:

====================
LYING LEG CURL + 300 dumbbell swings (20/set)
• Settings: -1, 3 last hole.

*2 reps; 7 sets
TODAY: 45,50,54,59,64,68,73 *1
PREVIOUS:

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: 64: 5 ; 64: 5 ; 64:5
PREVIOUS:

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
TODAY: 54: 6 ; 54: 5 ; 54: 5 I’m totally wiped - fucking hell
PREVIOUS:

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: 41: 9 ; 41:8
PREVIOUS:

===============
Conditioning:
750 Dumbbell Swings - 24kg
TODAY: Gym: 600 | After Sets: 41 | Home: 109
PREVIOUS:

===============
Cardio:
Bike 60 mins:
TODAY: 60
PREVIOUS:

Walking: 15,000 steps:
TODAY: 20,000
PREVIOUS

1 Like
49

Currently sitting at 218.9lbs …try and get <209lb range over the next few weeks.

1 Like
50

Jeez 5 days in and it sucks! Never been so tired in my life. Slept 13 hours last night (went to bed at 7pm!! and turned off alarm) and the 15,000 step walk this morning was an exercise in will power. Refeed is tomorrow, so there is some relief in sight!

1 Like
51

Notes:
Chin Ups -

  1. Finally doing BW Chin Ups, albeit one!!! And this is whilst being energy depleted as fuck!
  2. 5 sec eccentric on Chins really tests forearms. 50% you end up shaking like a leaf.

Barbell Curl -

  1. Doing 8 reps of 5 sec eccentric seems impossible! The burn you get is insane.

CHIN UPS + 20 swings per set

*2 reps; 7 sets
TODAY: (+assist): +27,+23,+18,+14,+9,+4.5,+0 *1 (+half)
PREVIOUS: (+assist): +27,+23,+18,+14,+9,+4.5,+0 *0.5

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: +14: 6 ; +14: 4,2 ; +14: 5,1
PREVIOUS: +14: 3,1,1,1 ; +14: 3,1 ; +14: 2,1 dead

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
TODAY: +23: 7 ; +23: 6 ; +23 : 5
PREVIOUS: +27: 8 ; +23: 5 grip dead ; +23: 5

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: +32: 9 ; +32: 9
PREVIOUS: +32: 9 ; +32: 7

Loaded Stretch: Bottom of Wide Grip Pull Up (need straps next week)
TODAY: i) 0:33:00 ii) 0:23:47
PREVIOUS: i) 0:45:37 ii) 0:29:21

====================
BARBELL CURL + 20 swings per set

*2 reps; 7 sets
TODAY: 32.5,35,37.5,40,42.5,45,47.5
PREVIOUS: 30,32.5,35,37.5,40,42.5,45

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: 42.5: 6 ; 42.5: 6 ; 42.5: 6
PREVIOUS: 40: 6 ; 42.5: 5 ; 42.5: 4

3 sets 70% 2RM: 6-8 reps: slow 5 sec eccentric
TODAY: 32.5: 6 ; 32.5: 5 ; 32.5: 5 fuuccckk burn
PREVIOUS: 32.5: 7 ; 32.5: 5 it buurrnnsss ; 30: 5

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: 25: 6 ; 25: 6
PREVIOUS: 25: 7 ; 25: 6

===============
Conditioning:
750 Dumbbell Swings - 24kg:
TODAY: During Sets: 600 | Gym end: 25 | Home: 125
PREVIOUS: During Sets: 600 | Gym end: 150 | Home:

===============
Cardio:
Bike 60 mins:
TODAY: 65
PREVIOUS: 60

Walking: 15,000 steps:
TODAY: 18,000
PREVIOUS: 15,000

1 Like
52

awesome to read. great job.

1 Like
53

25 mins left of bike cardio to do; but this is todays work:

==============
Notes
Overall-

  1. Did 50 swings between sets as it’s one exercise today.
  2. Half inclined to 50 per set on Exercise 1 and then none for Exercise 2. It has a manageable impact on breathing.
  3. Holy shit, was in middle of 50 rep swings and some guy walked past with I’m sure is half a bottle of cologne on him. Got a breath full of it. Fuck!

Back Squats -

  1. Mobility again the issue reaching depth, not sure what has suddenly changed. Need to find an intensive mobility program to run.
    – seems past ~95kg protective mechanism kicks in.
  2. Dropped 90% way back to focus on sitting all the way down. I detest half rep squats.

=================
Conditioning:
800 Dumbbell Swings - 24kg
TODAY: Gym: 700 || After Exercises: 100 || Home:
PREVIOUS:

==================
Cardio:
Bike 80 mins:
TODAY: 55
PREVIOUS:

Walking: 17,500 steps:
TODAY: 19,000
PREVIOUS:

===================
BACK SQUAT

*2 reps; 7 sets
TODAY: 60,80,100,110 poor depth, cut it off here.
PREVIOUS: 60,80,100,120,130

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
TODAY: 70: 6 ; 80: 6 ; 85: 6
PREVIOUS: 115: 4 ; 115: 4 ; 115: 3

3 sets 70% (5 sec eccentric)
TODAY: 80: 8 ; 80: 7 ; 80: 7
PREVIOUS: 80: 8 ; 85: 8 ; 87.5: 6

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
TODAY: 70: 10 ; 70: 11
PREVIOUS: 70: 11 ; 70: 12

====================
Hip Adduction
*Setting 3…need to work down to 1

5 sets 5 sec eccentric
TODAY: 32: 8 ; 45: 8 ; 52: 6 ; 45: 6 ; 39: 6
PREVIOUS:

====================
Hip Abduction
*Setting 3…need to work down to 1

5 sets 5 sec eccentric
TODAY: 39: 8 ; 45: 8 ; 52: 8 ; 52: 7 ; 52: 6
PREVIOUS:

1 Like
54

Week 2 of 4: Fat Loss Blast.

Nutrition:
Sunday: 175g Carbs || 175g Protein

Mon-Sat:
6g Fat (4 Flameout) || 1 scoop Superfood || 3 I-Well || 4 Psy Husk
175g Protein: 500g Chicken (123g) || 150g Egg White (16.5g) || 1.5 scoop Meta Drive (33g)

Training:
Gym not changing week over week.
Sunday: Chin Ups / Barbell Curl
Monday: Back Squat / Hip Ad/Ab (duction)
Tuesday: Bench Press / Seated Row
Wednesday: SGHP / Incline Bench
Thursday: Off
Friday: Front Squat / Lying Leg Curl
Saturday: Off

Conditioning +50 swing increase per day.

  • 800 swings per gym day.
  • 300 swings per gym off day.

Cardio:
Bike: 80 mins (+20 min increase / day)
Walking: 17,500 steps (+2,500 increase / day)

Week 1 Stats (Saturday):
Weight: 217.2lbs (-3.6lbs)
Waist: 35.6" (same)

1 Like
55

Going to end the log here. Signed up with Justin Harris today, as I feel like I’m scrambling around in the dark and not sure what to do next. “Adding more” cannot always be the answer!

1 Like
56

Best wishes. Crush it.