Flys 3x15
T bar row 3x20
Landmine press 3x12
Single arm row 3x10
Preacher curl 2x12
Rb oblique twists 2 sets
So just a bro session here…nothing crazy. Felt great and got a nice pump going in the upperbody. Couple chest exercises, couple back, one bicep and one core. Good thing to do when your feeling beat up. Walked the dog previous to this. Small breakfast and 3 cups of coffee.
We will see what today brings
Good to see your keeping the momentum going my man.
Heal up soldier
Doin my best man. As we say in stucco, “keep your hands moving”.
Wife and i are getting vaccines tonight…and so im extremely tempted to do delts and arms tonight after the shot is done. Either way…im glad to be getting the shot. I know its probably no garuntee of anything but with still being out in construction and working, i think its a good extra to have under my belt.
Congrats! Which one?
Good idea. Movement will be good to get blood flow → less soreness the next day
Physer (dont know how to spell it) is what is available here in town
I got pfizer. shoulder pretty sore+ loss of ROM the next two days but nothing debilitating
Going to get my second shot next week- we’ll see how that goes
Nice. Im real glad its on a friday and not during the week
Plan to feel like death for a day and a half. If you don’t then you’re lucky. My wife was crushed by round two. I’m not getting it.
Honestly the jury is apparently still out on whether it’s actually needed
Tbh, even if you did catch it, you’d probably be fine (even a symptomatic
That’s what I’m thinking. I find it interesting that the J&J vaccine is getting pulled b/c it has a very low chance of causing blood clot issues…
I can’t help but think that it’s silly that a vaccine has a chance of killing you and the vaccine is for something that has a less than 1% chance of killing you.
It seems like saying “Hey, prostate cancer might kill you so smoke cigarettes to decrease your chance of said cancer.”
Saturday : i felt pretty lousy from the shot still. I was super hot and sweaty all night on friday night and woke up with a migraine and felt like i had a cold. My workout was yard work…had to get my strongman stuff out of the way so we could mow, along with a number of other things. And of course walking Beau.
Sunday a.m.
Walk beau
Main work : delts/arms
Face pull/side raise/front raise tri set x 3 sets
Ohp x 13/8/8/5
*rear delt raises done between sets
Upright row superset w./ shrugs x 2x10 each
interrupted
I was just starting set 3 on the last superset there when i was called to daddy duty. So i will finish up later and also post the rest later.
My plan for the last bit here before june is to be training with a lot of supersets/trisets ect to be keeping my hands moving so to speak. And im going to continue that type of stuff for a while afterwards too. Im in the process of retightening my diet and again this will continue through the summer. As i get more plates and eventually a rack things will continue to evolve. And though im tightening up my diet, its more about eating the things i should be eating than otherwise…recover better, feel better, be better. And yes, i know that there wont be a ton of physique changes before june here…but this direction is something i want to be doing.
Today was a fun one…we were doing the base layer of stucco cement on a shop out on a ranch…i made a couple monster mixes that take a lot more strength to move into the wheel barrow…plus pushing the wheel barrow through loose gravel on a little bit of an incline. One barrow was the heaviest i ever had yet…and i am known for loading them up heavy…so my legs are already feeling it.
Training :
10 min emom ohp sets 1-5 x 5 reps sets 6-10 x 3 reps
Face pulls between sets
10 min emom upright row x 6 reps/round
Barbell row between sets
Assistance :
40s work 20s rest for 3 moves for 3 rounds
Exercises : side raise, rear raise, tricep push down
I came across a training template that i think will work with my random schedule/lifestyle. It comes from good old brian alsrhue, one of his free templates/programs. Its a plug and play, you put in the exercises into the template and go. He recommended doing stuff in the remainder of your minutes so i did do a little bit. I can explain more if anyone wants to know…but its simple, straightforward, and doesnt take too long. This session was a blast to be honest.
Edit…i dont know why the one paragraph is bolded, cause i didnt try to set that or anything
I have a good friend who used to pour concrete for in ground pools and he is built like a brick shithouse… he was a O lineman on the varsity team, so a big big dude. One summer of concrete work and his body comp changed like crazy, a ton less fat and he looked JACKED. That’s some hard work dude!
Yup i have seen concrete and hard labor jobs transform people before too. One of my friends was pretty slight, got hired on by his uncles concrete crew, and the next time i saw him i almost didnt recognize him.
Tough night with the kiddo…no real training session tonight. Will do it tomorrow morning
Alright…i think im gonna call it here @Chris_Colucci cause i know there wont be much more of a change from now till the official end.
Ultimately, my physique didnt change much to my eye. A bit lighter, sure, but where i saw more of an improvement was in performance to some extent. My pull-ups improved, my ab strength improved, and as of the last bit here my ohp has been improving rep wise. And i do have certain goals in that regard.
This t-ransformation thing has taught me a few things and has re-set my mindset and what i want to accomplish. For most of my years training, performance and strength have been more of a priority than looks. For example in my late teens/early 20’s crossfit and obstacle racing were my jam…and on the racing side i was getting pretty decent. I have enjoyed powerlifting and distance running at various times too.
I really respect bodybuilding/bodybuilders and have learned a lot from them, but im never gonna be one. Chasing fitness if you want to use that term is more of what i need to be doing. And as i get older, i realize more how my eating has to be tweaked too. So while those who read this log have seen a good amount of physique based workouts using what i can/have in regards to my limited equipment, what will be posted here is gonna change a bit.
I have found many times that when i chase performance, my physique follows anyways. Is it a bodybuilder physique? No…but it also doesnt have to be. I like being fit and athletic and strong to some extent or in one way or another, but in the last number of years i have gotten away from that kind of stuff, focusing on strength and physique more than anything.
Either way…im seeking to get back into shape so to speak and get back to more performance based stuff, lose a few more pounds and have fun training hard. Hence why i am now gonna be training under the template my last posted workout was in for my main sessions, and throwing in some other conditioning stuff too. It will fit my random schedule i believe.
So here is my after…relaxed and crappy lighting just like my before. I definitely dont look like i have been doing physique minded stuff during this t-ransformation, but it is what it is…and more on that below cause i have more to say about all that.
So here is my review of myself and my training and life ect. Ultimately, we have had our fair share of challenges before and during the transformation thing. Health stuff, financial difficulties and so on. Theres been lots of stress, random schedules, and so much more. There was a lot of good too, one of the biggest being adopting our dog. All in all, i think that if my nutrition was better handled, my physique would have changed more than it did. If anything i look softer than i did at the start but i think stress has been a big part of that. The other thing is that i fell into a rut of training in my comfort zone. I really wasnt doing much that was truly challenging. In certain regards my performance increased, but it ultimately wasnt enough. I wasnt really giving my body enough of a challenge to actually improve as much as i wanted to. My frequency of flexibility work went down too and daily work was dropped after a while. Sure, i was training at night in a less than optimal setting, and thats great for the mindset…but if your not training in a way that will get you to your goals, make you uncomfortable, make you halfways dread the next session and so on, then its not making you a better in a big way. So…that changes now. Im getting back into performance focused training and my diet is being much improved. My transformation in general is not over. I want to get back to the shape i used to be in and i will. I may not do all the stuff i used to but i will push myself more than i have been.
Saturday morning cardio/conditioning
Did a bit of jog/walk thing with beau first thing this morning. Around 30 min total we were out, but the first bit of our walk was just him finding the right spot to go to the bathroom. Probably 15 min of jog/walk plus some power walking too.
While cooking meal 2 :
10 air squats
10 push ups
10 situps
X 4 rounds
This is huge man, I’m trying to do the same thing.
I see the Transformation challenge the same way as you described it. It’s not a big push for a huge change in a few months. It’s about consistently getting better and working harder every day. Bumps in the road be damned.
Well i guess im not alone then haha. Life stuff never goes away…how you deal with them and do what you need to do is what counts
