Where is all the work that’s getting you skinny?
Ha, I guess I don’t write it in here because I find it boring and I’m sure others do too. But, I’m doing 20min or so of steady state following most weight sessions, and 40-50 min steady state on off days. I am leaner, so I suppose that is working. I’m about 190 now, not sure how low I’ll go to hit the leanness I have in mind, but it’s all part of the big picture.
Get lean, then slowly build back up. I’ve thought for a while now that it would ultimately be more productive that way, just because it seems like skinny guys you see that start working out seem to put on “quality weight” pretty quickly, whereas we that were never really lean don’t seem to do the same.
Odd, but even though I’m not shredded or anything, I’ve got veins in my obliques that aren’t popped up, but they are visibly just beneath the skin- I imagine in a month or so they might be prominent. Must be from the deadlifting, because I don’t recall seeing them back in the day when I was 150.
FWIW, I’m taking a fat burner, “burn” that I think really helps, and I imagine receptormax is going to be an awesome addition.
Week3, day3
Incline db press
70 x 15
70 x 15
70 x 15
Power squat machine, facing out, feet together, just above parallel
2 1/4 ps x 15
2 1/4 ps x 15
2 1/4 ps x 15
RDLs
225 x 15
225 x 15
225 x 15
Seated wide grip row
120 x 15
120 x 15
120 x 15
E-Z bar reverse curl
70 x 12
70 x 10
70 x 14…
Only did one isolation today, felt sick as hell, blood sugar too low or something, will hit rear delts later at home. Decent workout I guess. Was going to do close stance back squats, but got under the bar and did a warm up set with just the bar and my rear delt area was screaming. Haven’t done them in a while, didn’t have time today to warm them up enough to get under the bar, so they got nixed again!
Week 4, day 1
Cleans SS w/ power squat machine- full range
155 x 5 / 4pps x 5
155 x 5 / 4 and 1/4pps x 5
155 x 5 / 4 and 1/4pps x 5
155 x 5 / 4 and 1/4pps x 5
Weighted dips SS w/ weighted neutral grip chins
90 x 6 / 35 x 5
90 x 6 / 35 x 5
90 x 6 / 35 x 5
90 x 6 / 35 x 5
E-z bar reverse grip curls
90 x 10
80 x 10
80 x 10, Then a couple quick pump sets
No second isolation exercise. Meant to do some rear delts when I got home, but it didn’t happen.
In other news, I got a call yesterday offering me the job. Starts July 5. My dream is finally becoming a reality. I’ve been applying for these jobs for 4 years now, something finally broke free, and it’s actually become my #1 choice over the past 2 years. I’m excited, grateful, anxious, etc, etc.
[quote]dez6485 wrote:
Week 4, day 1
Cleans SS w/ power squat machine- full range
155 x 5 / 4pps x 5
155 x 5 / 4 and 1/4pps x 5
155 x 5 / 4 and 1/4pps x 5
155 x 5 / 4 and 1/4pps x 5
Weighted dips SS w/ weighted neutral grip chins
90 x 6 / 35 x 5
90 x 6 / 35 x 5
90 x 6 / 35 x 5
90 x 6 / 35 x 5
E-z bar reverse grip curls
90 x 10
80 x 10
80 x 10, Then a couple quick pump sets
No second isolation exercise. Meant to do some rear delts when I got home, but it didn’t happen.[/quote]
Purpose of supersetting? Fat loss effects?
Awesomesauce. Very cool that you will actually be working your dream job, instead of thinking about it. Can’t say I have a dream job, but I do love what I do.
I’m not sure the actual reason of the supersets, I’m just following the TBT as written. I’ve switched exercises and everything every other week like the program says. I like the way it is structured, but it is a pain in the ass to keep finding different exercises, and simply put, some exercises are more effective than others. Weeks 1, 3, 5, and 7 are straight sets, 2, 4, 6, and 8 are supersets. You’re supposed to do 4 compound movements each workout- hitting each major muscle group, different exercise each day. For example, week 1 (mon), day 1 chest might be flat bench, day 2(wed) incline bench, day 3(fri) decline bench. Then week 2 you would use those same exercises, but you do antagonist pairings, so instead of hitting your compound movement for chest, then moving on to back, you superset them. Week 3 you start over with new exercises.
Now that I know I’ve gotten the job, I may not finish the program. I may stick to a few basic lifts, and incorporate more bodyweight stuff, and essentially conform to what they’ll make me do down in GA anyway. Don’t know really.
More on those supersets- I actually do like it, you get done a little faster, although at the expense of using a little less weight, but you definitely feel more “worked” and I would assume expend more energy. So, I think it is something I will keep in mind, and when I get back to trying to gain size/can focus on simply lifting (months down the road) then I will be using this technique as a way to keep bodyfat in check as I start bringing the calories back up. And, though overall I love lifting, less time in the gym is a good thing at this point in my life, even if it’s just a difference of 10mins.
Very excited about the job. My current job is so mind-numbingly boring on a daily basis, I can’t wait to leave. With wedding and honeymoon happening before this job starts in July, I’ve only got 12 or so actual work days left, so that’s awesome.
Thanks!
Do you mean more CF style training, or strictly bodyweight?
TBT - I didn’t know you were following a laid out program, so this all makes sense. I superset as much as I can. Def agree about the whole time thing.
I’ve considered switching so many times from 5/3/1, but I just love how I’ve been doing. Except bench. The Mountain Dog training from John Meadows seems to be gaining popularity due to the results. Maybe because it’s so different than how most train.
Dude-
Right now I’m thinking I will stick to 3 training days/week, and have 2 of them based on a LOT of pushups/pullups/sit-ups based supersets, and run 2+ miles. The 3rd day I am thinking of sticking to things like weighted dips, pullups, RDLs, maybe cleans, db rows, etc, and of course still running on these days.
Perhaps crossfit stuff as well, we’ll see. Ohhhh I fucking hate that shit.
Well, going to get boring in here. Haven’t touched a weight in like a week, close to it. Monday I ran 1.5mi treadmill, did pushups, pullups in apartment.
Lastnight I:
Ran 1 mile treadmill
Pullups/pushups alternating, finished with 86 pullups, 160 some pushups
Ran 1 more mile
Thought this was good,but would like more “events”- turns out this is close to a very popular and/or well known CrossFit workout called “Murph”.
The real Murph is actually:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run.
Perhaps next time I add the squats, which I assume are bodyweight only. Perhaps try Murph in the future? Friday may involve some cleans, military press, pullups, row machine- will see. Just diving into this crossfit style shit, might as well, will be doing it soon enough!
couple of “workouts” to mention…
saturday, 6/4 did:
-run 1 mile
-3 rounds of:
500m row
military press 115 x 12
10 pullups
24kg kettlebell swing x 15
3 rounds was not my “goal”- 5 was on my mind. this was also my birthday, went out to lunch, had a very good seared (rare) ahi tuna sandwich, and two clipper city ale beers. havent been drinking much at all, i think these beers upset my stomach about halfway through the workout. then i realized i ran out of time in the gym anyway, mom taking me out to dinner for some RIBS! for birthday. anyway, next time i hit this workout, or similar, it’ll be 5 rounds
6/5, yesterday:
500m row
10 pullups
30 incline pushups
95lb up row x 12
8 pullups
20 incline pushups
95lb up row x 12< <<<<<this is one round, 500m row, twice through the pullup/pushup/up row, start again<<
did 4 “rounds” like this, dropped the up row after round 3 i believe, pullups began to fatigue and drop to sets of 6. finished with over 200 incline pushups, 80ish pullups.
today, 6/6 jog 1.5mi, didnt push this hard. was going to go to gym, but a little sore, figured id lay off the pushups/pullups, etc tonight, hit the gym hard tomorrow. 1.5mi jog was sort of a “recovery” thing, get some blood going, etc.
tomorrow i am thinking about busting out the blast straps, do pullups/“ring” dips, as pullups fatigue and sets really start to drop off, do fatman rows on the straps. will likely keep the 500m row in this workout, some form of running in there, etc. will have to dream this up tomorrow at work. perhaps 20lb medicine ball slams just to get some more shit in there.
6/7
1000m row
10pullups
20pushups
15 med ball slams (20lb)
10 burpees
10 pullups
20 pushups
12 med ball slams
10 burpees----------(this is one round)
did 3 rounds, 2nd and 3rd rounds began with 500m row
6/8
“Murph”- brutal! Pullups were overhand, pushups were incline (feet on box)
No workout tomorrow, no time. Leaving for the beach early, gotta get down there for rehearsal and rehearsal dinner. Saturday I will do some crossfit type workout in the AM, then getting married! Sun/Mon will most likely be off days!
Congrats on getting married dude~
Trav- ha! just saw this. it’s crazy when i think that i got married just about two months ago. it seems like quite a while ago. went on a nice relaxing honeymoon, and basically came home and started my new job. been gone a month now, training isnt too bad- some things pretty cool, some things kind of suck, but im making it through. dont really know if i could or should go into detail, so i wont, but all in all it’s pretty good. 13 more weeks down here then i get to go home, start figuring out a consistent lifting schedule, start attacking some PR’s again!
i did hit 255x10 on the bench the other day, which is cool i think because ive benched maybe 3 times this month, prior to that hadnt touched a bench since whenever the last bench workout i logged in here. havent deadlifted or squatted for a while, which i hate, but at this point it isnt worth the possible injury for me to rush back into that stuff without having done it for months. not during this training at least. when i get home, if i pull a muscle or something deadlifting for example, im good to go- take a few days off, do whatever, i still have my job. that happens down here, i can only miss so much and then im automatically cut- not worth it!
used a prowler for the first time today- that thing is brutal. about 98 degrees outside, direct sunlight, humidity out the wazoo, 8 trips of 25-30 yards sprinting on the low handle- NO ADDED WEIGHT! that thing is wild. will go for 10-12 next time, eventually add some weight.
take care everyone.