Pull
walk
4, 3 incline, 15’
DB dead stop rows
50 x 2 x 10
55 x 10
55 x 17
smith rows
115 x 3 x 6
120 x 6
higher up this time, still easy
lat pulldown
100, 110 x 8
widegrip, stay
110, 120 x 8
med. grip, up
130 x 2 x 8
close neutral, up
DB pullover
20 x 2 x 15
30 x 15
need more warmup, and can ramp up to 30 next time
1.5 BB curl
30 x 2 x 8
40 x 8
machine preachers
25 x 3 x 12
27.5 x 12
1 sec holds
DB hammers
15 x 3 x 8
3 sec negs
hypers ext
1 x 20
2.5 x 1 x 15, dropped the weight and did another 5
walk
4, 3, 30’
weighed in at 228
Legs
bent lying curls
70 x 2 x 12
80 x 12
70 x 12
70 x 15 partials
first time using this machine… went too heavy
squat
205 x 3 x 5
135 x 10
145 x 10
95 x 25
bring the 135 up… 95 was tough
leg press
13 plates 25 x 10
ramped up 2 plates at a time x 10
leg ext
30 x 2 x 20
lying curl
70 x 15, immediately followed by a 50s hold
DB SLDL
60 x 12
65 x 2 x 12
wish i was just doing RDLs
ind. seated calves
25 x 3 x 10
bent knee raise
2 x 15, 1 x 12
weighed in at 225
walk
4.1, 3 inc, 15’
PUSH
flat DB
40 x 15
45 x 12
50 x 10
60 x 8
65 x 6
inc BB
135 x 4 x 6
may have been a 55 lb bar
bench
135 x 6 x 3
20s rest
inc. lower cable raise
20 x 3 x 15
1s hold
rear delt fly machine
20,30, 40 x 15
as hold, kept elbows up and really got rhomboids. Can prolly do 40 straight next time.
bb front raise
30 x 3 x 12
SS w/
db lat raise
10 x 3 x 12
rope pushdown
60 x 3 x 12
70 x 12
1s hold
ass. dips
40 x 3
30 x 3
30 x 6
walk
4.1, 3, 30’
weighed in at 224.5
Weighed in at 225, so stalling again. I think I’ll introduce an extra HIIT day on monday and an extra walk on HIIT day 2
neck 15.125
chest 43.25
arms 14, 14.5
legs 26, 25.5
waist 4.625
Well, I stalled out after all. Going to increase walking to 3x/week, as well as HIIT to 3x/week. Honestly, I could/should just do the walking daily, but it just takes so damn long.
I’m also adjusting my diet to new macros:
Training days (same protein, -20c, -5f)
Meal 1 - 45mins pre workout: 40p,20c, 8f
Intraworkout : 15g BCAA mixed in 2L water
Meal 2 - (DIRECTLY POST WORKOUT) : 40p, 50c.
Meal 3 : 40p, 10c, 10f
HIIT ON BIKE 1x/week
Meal 4: 40p, 15f
Meal 5 : 30p, 15f
Meal 6 : 40p, 12f
I’ll likely move about 5g carbs from meal 3 to meal 1 on days w/out HIIT
Off days (-10p, -15c, same fat)
Meal 1 : 40p, 15f
Meal 2 : 40p, 30c, 10f
Meal 3 : 40p, 15f
Meal 4 : 40p, 20c, 10f
HIIT ON BIKE 2x/week
Meal 5 : 30p, 15f
Meal 6 : 40p, 10c, 12f
I know I’m just supposed to change 1 thing at a time, but I’m trying to get this done so I can focus on stabilization!
Pull
DB Deadstop rows
50 x 10
55 x 2 x 10
55 x 18
smith rows
115 x 6
125 x 3 x 6
1s hold, different machine that goes straight up… also got a bit more height for more ROM… easy
assuming 45 lb bar
lat pulldown
100, 110 x 8 wide grip, up
120 x 2 x 8, med grip, stay
130, 140, close neutral, up
db pullover
20, 25, 30 x 15
strain on shoulder until i go heavier, which is weird.
1.5 bb curl
30 x 8
40 x 2 x 8
stay
machine curl
leve 2 x 12
1 x 2 x 12
1s hold
db hammer
15 x 3 x 8
3s neg
hyper x
20, 2.5 x 23
ind. donkey calves
30 x 3 x 10
feet wide, easier
walk
4.1, 3, 20’
Legs
seated curls
60 x 2 x 12
70 x 2 x 12
70 x 25 partials
squat
210 x 3 x 5
140 x 10
145 x 10
95 x 25
145 up
leg press
14 plates x 10
ramped up 2 plates at a time x 10
stay
leg ext
30 x 1 x 20
35 x 20
iso bent lying curl
80 x 1 min
DB SLDL
65 x 3 x 12
bent knee raise
2 x 15, 1 x 14
walk
4.1, 3, 33’
flat tire, so lots of walking today
45’ walk
PUSH
flat db press
40 x 15
45 x 12
55 x 10
60 x 8
65 x 6
maybe move up the 65 and 45
inc bb
135 x 3 x 6
140 x 6
up
bench
115 x 6 x 3X
20s rest, stay
low cable raise
20 x 2 x 15
20 x 18
1s hold
up
rear delt fly
40 x 3 x 15
up
bb front raise
30 x 3 x 12
SS
db lat raise
10 x 3 x 12
bb up
rope push
60 x 2 x 12
70 x 2 x 12
1s hold, stay
ass. dips
30 x 2 x 3
30 x 7
ind. seated calves
25 x 2 x 10
25 x 12
1 s hold, feet inside
45’ walk
skipped lifting today because I was having more bike issues and didn’t feel up to another 2 x 45 minute walking session. Instead, I did some sort of the following for conditioning:
- 4-5 “sprints” in which I slowly got up to a high speed and gradually slowed down. high speed instead of top speed because i’m still gauging the knee rehab, but it all went well… upper body felt like it was faster than lower body
- tire flips
- chin up pyramid, 1, 2, 1
- jogging
- 15-20 pushups
- stair sprints
weighed in at 226, and my diet was clean, but kind of off because I started the day expecting to lift and eating as such
walk
3.6, 8 percent, 20’
PULL
DB Deadstop rows
55 x 3 x 10
x 18
Smith Rows
125 x 3 x 6
130 x 1 x 6
1s hold
lat pull down
wide 110 x 2 x 8
med 120 x 2 x 8 up
close neut 140 x 2 x 8 stay
db pull over
25 x 15
30 x 2 x 15
1.5 BB curl
30 x 8
30 x 10
45 x 8
machine curl
20 x 9
10 x 2 x 12
1s hold
walk
3.6, 8, 30’
db hammer
15 x 2 x 8
20 x 8
3s neg
hyper x
2.5 x 20,23
Don’t really feel recovered form my conditioning the other day… calves are still really tight. Also, a little short on sleep
LEGS
Squat
215 x 5, missed the rest
135, 140, 145 x 10
95 x 25
lying leg curl
70 x 12
80 x 3 x 12
80 x 15, x 10 partials
was supposed to do this before squats, but forgot… guess I was too heavy
leg press
14 plates x 10
worked up 2 plates at a time until I had 12, then I did 25s before the 14
leg ext
30 x 20
35 x 20
1s hold, couple extra w/ no pause on last set
lying iso leg curl
90 x 1 min.
db sldl
65 x 2 x 12
70 x 12
chins
3 x 1
PUSH
Flat DB press
40 x 15
50 x 12
55 x 10
60 x 8
65 x 6
up on 40 and 65
inc bb
135 x 2 x 6
140 x 2 x 6
bench
115 x 6 x 3X
low cable raise
20 x 2 x 15
30 x 15, ugly
1s hold… a little heavy
reverse pec fly
40, 50, 60 x 15
1s hold
bb front raise
30 x 2 x 12
40 x 10
SS w/
db lat raise
10 x 3 x 12, ugly last rep
too heavy on the bb
rope push
60 x 2 x 12
70 x 2 x 12
ass. dips
30 x 3
20 x 3
30 x 6
bent knee raise
3 x 15
PuLL
lying leg curls
80 x 4 x 12
reverse hypers
40, 50, 60 x 10
DB Row
40 x 2 x 10
45 x 10
40 x 10
Pulldown
110 x 12
120 x 2 x 12
Chest DB Rows
35 x 10
40 x 2 x 10
cheated
bb shrug
115 x 3 x 15
hammer curls
15 x 4 x 10
bb curl
40 x 3 x 10
ind. donkey calf
30 x 2 x 10
30 x 12
I haven’t carb refed this week and I haven’t been keeping my food log, just following my macros because, frankly, I’m tired, but I’m also better at estimating macro content of foods, so I can get away with it… I’m down to 222.5.
My girl says I smell different, so I guess I’m in the pretty low carb zone and I haven’t been able to crap regularly, so my body is def. going through something. I kept the rest days to a minimum because I’ll only get to lift twice next week. I’ll try the frequency method for push ups and chins as well as doing some abs and lower back work, but other than that… swimming, hiking, and lounging.
Neck 15.125
arms 14, 14.25
Chest 43.75
Thighs 26.25, 25.5
Calves 16.625, 16
waist 40
I guess 40 is as high as I want to be, though that particular measurement wasn’t the goal. I’ll run this out about a week into the new year before I go into maintenance mode. I may go ultra low carb after xmas… just a piece of fruit a little before workout and a little after.
Push 1
lunge
15 x 2 x 12
squat
215 x 3 x 5
body was feeling great after all the rest and carbs
leg ext
50 x 15
55 x 15
flat db press
60 x 3 x 10
60 x 8
guess i went a little heavy
inc BB
135 x 7
125 x 2 x 8
different bench… hard to get under the bar
side lat raise
12 x 10
15 x 3 x 10
bentover lat raise
15 x 10
20 x 2 x 10
rope pushdown
no 6 x 15
no 6 x 12
no 7 x 12
ass. dips
30 x 3 x 3
3 sec neg
standing ind. calf raise
10 x 10
10 x 2 x 12
PULL
Seated ham curl
70 x 2 x 12
75 x 2 x 12
DL
235 x 5
DB RDL
80 x 2 x 10
85 x 10
BB Row
100 x 4 x 10
Chindown
11 x 12
12 x 2 x 12
DB shrug
60 x 2 x 15
65 x 15
BB curl
bar x 12
Preacher curl
50 x 12
45 x 12
Reverse EZ
25 x 2 x 15
35 x 15
chin ups
2 x 1
bent knee raise
2 x 15, 1 x 16
My LEGS and PUSH day didn’t log. Nor did my summary of the holidays…but essentially, I’m pretty much where I was before the holidays, which is good, and even a little refreshed.
PULL
DB deadstop row
55 x 10, 60 x 10, 55 x 10, 55 x 20
smith rows
125 x 2 x 6, 130 x 2 x 6
1s hold
lat pulldown
wide 110 x 2 x 8
med 120 x 8, 130 x 8
close 140 x 2 x 8 (stay)
pullover
25 x 15
30 x 2 x 15
1.5 bb curl
30 x 8
40 x 2 x 8
machine curl
27.5 x 3 x 12
db hammer
15 x 2 x 15
hyper x
2.5 x 20
5 x 25
donkey calf
30 x 10
30 x 2 x 12
LEGS
lying leg curl
80 x 4 x 12
80 x 25 partials
squat
170 x 5, back was feeling iffy, so I didn’t go any heavier, but was supposed to hit 225
140 x 10, 145 x 2 x 10
100 x 25
leg press
worked up to 15 plates x 10
either miscounted or did too many reps… didn’t feel too heavy
leg ext
35 x 2 x 20
1s hold, didn’t quit lock out on the last rep
lying iso curl
110 x 1 min
db sldl
65 x 12
70 x 2 x 12
seated calf raise
25 x 3 x 12
leg out
chins
ladders, 1,2 x 3
1 at the end
bent knee raise
16, 15, 16
Crappy sleep the last couple nights… personal life just hit the fan too. Women just kill me.
anyway… Weighed in about 223, maybe half pound less, so I think I need to take out some more carbs.
Neck 15"
Chest 43.25"
Arms (L/R) 14, 14.25
Waist 40
Thighs 26, 25.25
Calves 16
I guess my calf work has been working. I was trying to bring up my right calf to even them out. I essentially did 3 sets of 8-12 with 1 second holds at the top. Originally, I just altered between seated and standing. After doing some research, and visually inspecting my calves, I could see from the front that the medial on my left stuck out a lot more, so I tried to target that by angling my feet.
That didn’t quite work, so I did some more research and began alternating between donkey raises and seated raises, and varying the spacing of my feet (close/wide stance). On seated work, I would sometimes place a finger on the medial to help w/ the connection. I’ll keep this up until my next measurement in case of human error, but if they’re even next time, I’m going to taper back on calf work and try to get it through walking.
Been slacking on my logging… PUSHed yesterday, and already baselined my weight back to 223 after my skipload.
PULL
DB deadstop rows
55 x 10
60 x 2 x 10
55 x 20
Smith r0ws
125 x 6
130 x 3 x 6
assuming 45 bar, which is wrong
lat pulldown
wide 110 x 8, x 10, up
med 130 x 2 x 8, up
close 140 x 2 x 8, up
pullover
30 x 3 x 15
just do extra reps next time
1.5 bb curl
40 x 3 x 8, stay
machine curl
27.5 x 3 x 12
up
hyper X
5 x 2 x 20
db hammer
15 x 2 x 15