FRIDAY
BW: 153.2 lbs
waist: 34 1/2"
Thursday steps: 8.9k
AM cardio
35:42 minutes
AvHR (Max): 106 (132)
(((==+==)))
SATURDAY
BW: 153.4 lbs
waist: 34 1/2"
Friday steps: 9.4k
Neighborhood Ruck
58:08 minutes
AvHR (Max): 112 (155)
2 Likes
SUNDAY
BW: 153.8 lbs
waist: 34 3/4"
Saturday steps: 11.2k
AM cardio
35:21 minutes
AvHR (Max): 108 (140)
Special Sessions: The Deftones Dossier
Week 2: Lower 2
Biceps
EZ bar preacher curl +50 lbs x 6, 6
Quads
Seated leg extension 150 lbs x 9, 9
Hams
Seated leg curl 170 lbs x 9, 9 (!)
Quads
Hammer Strength V-squat +250 lbs x 6, 6 (!)
Adductor machine 105 lbs x 6 (!), 4 (!)
Glutes
Booty Builder 130 lbs x 6, 6
Abs
Hanging leg raise BW 9, 9, 9
2 Likes
When you need a Transformation before the Transformation. #prefunk #sixweeksprint #transformation2026
3 Likes
Weight has crept just a bit last 3 weeks. I’m sure it’s an easy fluid drop back down to that low. I’ve been in a similar boat, hit, then been stuck around 229-231 every day. You’re primed for this competition.
1 Like
Thanks. Just need to conquer the hours between 9pm and midnight.
1 Like
MONDAY
BW: 155.4 lbs
waist: 34 3/4"
Sunday steps: 12.4k
AM cardio
34:28 minutes
AvHR (Max): 118 (143)
(((==+==)))
TUESDAY
BW: 154.2 lbs
waist 34 1/2"
Monday steps: 9.0k
AM cardio
32:48 minutes
AvHR (Max): 134 (176)
Special Sessions: The Deftones Dossier
Week 3: Upper 1
Shoulders/Delts
Seated machine press 80 lbs x 6, 6
DB lateral raises 15 lbs x 6, 6, 6
Chest/Pecs
Seated machine chest press 160 lbs x 6, 4 (!)
Palms up pec deck 150 lbs x 9, 8 (!)
Triceps
Standing overhead cable triceps extension
72 1/2 lbs x 6 (!), 6 (!)
Back width
Straight arm cable pulldown 77 1/2 x 6, 6
Back thickness
Plate-loaded, chest-supported row +230 lbs x 6 (!), 5 (!)
Started with a 15-minute warmup on the shoulder pedal machine (kind of like pedaling a bicycle with your hands), something I did a lot in my first shoulder rehab stint last fall. I’m going to credit it for those 15 lbs lateral raises today, keep using it to warmup for upper body days, and make sure the first exercises of the session are delts. This program is all about the V-taper: wider delts and narrower waist.
Higher HR on the morning walk had a lot to do with suddenly dropping carbs and needing desperately to shed water less than midway through my stroll …
2 Likes
Sorry. This was incomprehensible. I must’ve accidentally typed over the rest.
Ninja creami has been a game changer for me.
1 Like
Haha, I got the gist!
My waistline enemies couldn’t be clearer. It’s like World War II-level clarity and I’m too often Chamberlain instead of Churchill.
Just looked up the Ninja Creami. Looks very nice. Right now I’m using a post-dinner casein shake to try and block out any other consumption after 9pm.
1 Like
There’s a thread on here, in diet and nutrition sub thread. Even tho it’s same ingredients as a protein shake, eating it in frozen ice cream form completely fills me throughout the night.
hahahaha! I feel that.
1 Like
WEDNESDAY
BW: 153.8 lbs
waist: 34 1/2"
Tuesday steps: 13.5k
AM cardio
34:24 minutes
AvHR (Max): 118 (149)
(((==+==)))
THURSDAY
BW: 155.2 lbs
waist: 34 1/2"
Wednesday steps: 8.5k
AM cardio
35:23 minutes
AvHR (Max): 129 (161)
2 Likes
FRIDAY
BW: 154.2 lbs
waist: 34 3/4"
Thursday steps: 9.0k
AM cardio
34:27 minutes
AvHR (Max): 120 (149)
Special Sessions: The Deftones Dossier
Week 3: Lower 1
Quads
Seated leg extension 160 lbs x 9, 9
Hams
Seated leg curl 180 lbs x 6, 6
(Managed to tweak my lower back again doing these. Ended up swapping out both the BB SLDLs and Glute Booty Builder for Farmer’s Walk and Reverse Hypers.)
Quads
Pendulum squat +50 lbs x 6 (!), 6 (!)
Core/Abs/Lower back
Farmer’s carries 70 lbs x 80 yards x 3 x 3
Abs
Kneeling cable crunch
100 lbs x 9, 9
Reverse hypers
BW x 9 x 3
Biceps/Brachialis
Plate-loaded preacher curl machine w/hammer grip 75 lbs x 6, 6, 6
Back felt better after the reverse hypers. Same area I screwed up awhile ago that pushed me out of Tactical Barbell. Kind of a fluke; was leaning forward during leg curls to increase the stretch on the hamstrings, and must have strained something during the work sets.
3 Likes
SATURDAY
BW: 154.4 lbs
waist: 34 3/4"
Friday steps: 13.7k
Canyon hike
2 hours 15 minutes
AvHR (Max): 103 (143)
3 Likes
SUNDAY
BW: 155.2 lbs
waist: 35"
Saturday steps: 19.2k
AM cardio
36:02 minutes
AvHR (Max): 109 (142)
Macros: 1511 = P146 C 39 F 38
Making some changes to my Lower days to emphasize posterior chain. Paging Dr. McGill …
2 Likes
MONDAY
BW: 154.4 lbs
waist: 35"
Sunday steps: 11.4k
AM cardio*
39:38 minutes
AvHR (Max): 107 (135)
No weight vest for now as I let my lower back heal up. Feels a bit better when walking. Terrible after sitting. Standing from sitting, hinging, not really an issue, which seems strange. Doing a bunch of exercises to try and get better before heading out of town in a week.
Macros: 1300 = P94 F32 C23
(((==+==)))
TUESDAY
BW: 153.0 lbs
waist: 34 3/4"
Monday steps: 9.9k
Best weigh-in since November 20th.
AM cardio
35:00 minutes
AvHR (Max): 106 (138)
Special Sessions: The Deftones Dossier
Week 3: Upper 2
Chest/pecs
Seated cable horizontal press 75 lbs x 6, 6
Seated low2high cable flyes 45 lbs x 4, 4
Shoulders/delts
Seated baby handle cable OHP 27 1/2 lbs x 6, 6 (!)
Standing cable laterals 7 1/2 lbs x 9 x 3
Triceps
Standing overhead cable extensions 72 1/2 lbs x 6, 5 (!)
Back thickness
Seated chest-supported midprorow 140 lbs x 6, 6
Back width
Seated supinated grip vertical pulldown 90 lbs x 4 (!), 4 (!)
Did about six minutes of shoulder warmup before training. Did not feel especially strong today. Numbers were lower in a couple of places including the flyes and the supinated pulldowns, which were a new add recommended for long-armed lifters. Calories on Monday were pretty low, as were carbs. But I’m sticking with that until my weight gets back to something reasonable. I can deal with a few days of weak lifts.
In other news, this is a great guitar album.
Macros: 1571 = P145 F45 C65
3 Likes
Can highly recommend simple cobra stretches. Regression of dead bugs, then work your way up to dead bugs and bird dogs ala mcgill who you’ve been channelling already fella. Hope you can get some gentle movement in whilst travelling.
1 Like
THURSDAY
BW: 152.4 lbs
waist: 34 1/2"
Wednesday steps: 9.1k
AM cardio
34:29 minutes
AvHR (Max): 110 (140)
Sicilian family dinner tonight: red sauce, sausages, pasta, wine … macros could have been worse.
Macros: 1735 = P90 F63 C111
3 Likes
Paul Carter dropped (and apparently subsequently deleted) a version of a full body program that he’s using with one of his training groups. In any event, I’m glad I copied it down since it seems to be gone now.
He’s not usually a full body guy, so this immediately got my attention. As someone who prefers full body training but hates the time commitment it tends to take, I was pretty excited by PC’s new program. The sample he shared was:
Seated leg curls
Leg press
Dip machine
Supinated grip pulldowns
2-3 warmup sets
2 sets of 6 reps (probably leaving 1-2 reps in the tank)
I used ChatGPT to put together two more days for a 3x/week. Based on a few priorities I outlined, we came up with this:
Day 2
45 degree hypers
Hack/V squat
Pec deck/cable flyes
CS row
Day 3
Pendulum squat
Lateral raises
Rear delt machine
Arms superset (biceps curls/triceps extensions)
Thinking about starting this in the second half of December when I get back from the East Coast.
4 Likes
TUESDAY
BW: 149.6 lbs
waist: 34"
Sunday - Monday steps: 23.2k
AM cardio
32:50 minutes
AvHR (Max): 118 (151)
Weight vest back on. 16 lbs (approx. 10% bodyweight)
Full Body Minimalist, Week 1, Day 1
Hamstrings
Seated leg curl 175 lbs x 6 (!), 4 (!)
Quads
Leg press +360 lbs x 4 (!), +320 lbs x 4 (!)
Delts/triceps
Seated machine neutral-grip overhead press 90 lbs x 9, 6
Lats/biceps
Seated supinated-grip pulldown 90 lbs x 6, 6
Started with a five-minute warmup on the bike. Meant to do five-minutes on the hand crank before the upper body work, also. Also got in 4 sets of 9 band internal/external rotations.
Swapped out the machine dips in PC’s version to put more emphasis on delts.
3 Likes
End of year goal is to start the 2026 T-ransformation in better shape than I’ve ended T-ransformations in the past. Not exactly a high bar …
2 Likes
THURSDAY
BW: 150.8 lbs
waist: 33 3/4"
Wednesday steps: 10.0k
AM cardio
34:08 minutes
AvHR (Max): 124 (158)
Full Body Minimalist, Week 1, Day 2
Warmup - Lower
Stationary bike 5 minutes
Warmup - Upper
Arm Erg 5 minutes
Quads
V-squat +270 lbs x 2, +250 lbs x 6 (!), 4 (!)
Hamstrings
45 degree weighted hyperextensions +25 lbs x 9, 9
Chest/Pecs
Seated pec deck 160 lbs x 9, 7 (!)
Back
CS mid-pro-row 140 lbs x 5 (!), 5 (!)
3 Likes