Cardio
Incline treadmill walk
2.0 miles / 217 calories / 36:01 minutes
– two hours later –
Physique Unleashed: Week 2: Day 1
– two rounds of warmup reps with reduced weight –
Chest Major - First Set
Chest dips @ 25 lbs
12 reps
Incline DB press @ 45s
12 reps
Incline DB flyes @ 25s
9 reps
DB pullovers @ 25s
12 reps
– two minutes rest –
Chest Major - Second Set
Chest dips @ 25 lbs
7 reps
Incline DB press @ 45s
8 reps
Incline DB flyes @ 25s
12 reps
DB pullovers @ 25s
12 reps
– two minutes rest –
– two rounds of warmup reps with reduced weight –
Biceps Major - First Set
Pullups @ BW
12 reps (accidentally did pullups instead of chinups)
Alt DB curls @ 25s
12 reps
Pinwheel curls @ 10s
12 reps
Tricep pressdowns @ Green band
12 reps
– two minutes rest –
Biceps Major - Second Set
Pullups @ BW
9 reps (accidentally did pullups instead of chinups)
Alt DB curls @ 25s
8 reps
Pinwheel curls @ 10s
12 reps
Tricep pressdowns @ Green band
12 reps
I wouldn’t say it is the case, especially if you’re doing hip thrusts with the intent on focusing on your glutes as much as possible rather than moving the weight. For me the prime movers are hip thrusts = glutes, good mornings = abs and lower back
Cardio
Incline treadmill walk
2.5 miles / 282 calories / 45:02 minutes
– two hours later –
Physique Unleased: Week 2: Day 2
– two rounds of warmup reps with reduced weight/reps –
Quads Major - First Set
Lunges @ 10s
12 reps
Leg curls @ Big red band
12 reps
Back squats @ 45s
12 reps
Hanging leg raises
12 reps
Split squats @ 10s
12 reps
– two minutes rest –
Quads Major - Second Set
Lunges @ 10s
12 reps
Leg curls @ Big red band
12 reps
Back squats @ 45s
12 reps
Hanging leg raises
12 reps
Split squats @ 10s
12 reps
Cardio
Incline treadmill walk
3.0 miles / 339 calories / 53:04 minutes
–a few hours later–
Physique Unleashed: Week 2: Day 3
–two rounds of warmup reps with reduced weight/reps–
Back Major - First Set
Chinups @ BW
12 reps (did chins instead of pullups to make up for Monday)
Straight arm pulldowns @ Green band
12 reps
DB rows @ 45 lbs
12 reps
One-arm band crossovers @ Medium red band
12 reps
–two minutes rest–
Back Major - Second Set
Chinups @ BW
10 reps (did chins instead of pullups to make up for Monday)
Straight arm pulldowns @ Green band
12 reps
DB rows @ 45 lbs
12 reps
One-arm band crossovers @ Medium red band
12 reps
–two minutes rest–
–two rounds of warmup reps with reduced weight/reps–
Triceps Major - First Set
Triceps Dips @ BW + 10 lbs
12 reps
Overhead DB triceps extension @ 25s
8 reps
Band kickbacks @ Medium red band
12 reps
Goblet curl @ 45 lbs
12 reps
–two minutes rest–
Triceps Major - Second Set
Triceps Dips @ BW + 10 lbs
12 reps
Overhead DB triceps extension @ 25s
6 reps
Band kickbacks @ Medium red band
12 reps
Goblet curl @ 45 lbs
12 reps
Cardio
Incline treadmill walk
2.5 miles / 305 calories / 45:04 minutes
–a few hours later–
Physique Unleashed: Week 2: Day 4
–two rounds of warmup reps with reduced weight/reps–
Shoulders - First Set
Rear delt band pull aparts @ Green band
12 reps
Rear delt DB laterals @ 25s
12 reps
Side DB laterals @ 10s
12 reps
DB high pulls @ 25 lbs
12 reps
DB Arnolds @ 25s
12 reps
DB front raises @ 25 lbs
12 reps
–two minutes rest–
Shoulders - Second Set
Rear delt band pull aparts @ Green band
12 reps
Rear delt DB laterals @ 25s
12 reps
Side DB laterals @ 10s
12 reps
DB high pulls @ 25 lbs
12 reps
DB Arnolds @ 25s
12 reps
DB front raises @ 25 lbs
12 reps
Happy to get the full 12 reps in the Arnold press both times. 25 minute workout. Posterior chain and abs tomorrow.
Did skip the last week of logging here BTT hope you’re doing fine. Looks like a neat workout.
Hows the keeping the weight decreasing the waist thing going.
Yeah, it’s just something I’m trying for this eight week cut. Super short (25-45 minutes) workouts. Just finished my second week.
After the first week, my average weight was up by just under half a pound and my waist was the same on average at 33 1/2". Cardio minutes were up pretty big (+40%).
I’ll be curious to see how this week goes. I’m going to bump up the protein going forward and see if that helps with satiation and body comp. I’m giving myself license to eat a little more freely on the weekend, and just keeping overall calories lower than usual.
– two rounds of warmup reps with reduced weight/resistance –
Chest Major - First Set
Chest dips @ 25 lbs
12 reps
Incline DB press @ 45s
12 reps
Incline DB flyes @ 25s
12 reps
DB pullovers @ 25s
15 reps
– two minutes rest –
Chest Major - Second Set
Chest dips @ 25 lbs
10 reps (+3)
Incline DB press @ 45s
10 reps (+2)
Incline DB flyes @ 25s
12 reps
DB pullovers @ 25s
15 reps
– two minutes rest –
– two rounds of warmup reps with reduced weight/resistance –
Biceps Major - First Set
Chins @ BW
12 reps
Alt DB curls @ 25s
12 reps
Pinwheel curls @ 10s
15 reps
Tricep pressdowns @ Green band
15 reps
– two minutes rest –
Biceps Major - Second Set
Chins @ BW
10 reps (+1)
Alt DB curls @ 25s
12 reps
Pinwheel curls @ 10s
15 reps
Tricep pressdowns @ Green band
15 reps
A few nice scattered gains on last session’s reps. Going to cut carbs during the week and bump up the protein to > LBM daily to see if I can make this weight/waistline tango work.
In order to keep from falling far too far behind, I’ll have to average 154.9 lbs each day for the rest of the week. After two weeks, on a 0.8 lbs to 1.0 lb a week pounds-lost pace, I should be closer to 154 than I am to 158.
Finally got around to watching Dorian Yates’ Blood and Guts video. I’ll be doing that again.
On a petty personal note, it was nice to see how “fat” he was during the training. I’m fighting off fat phobia as I try a slow, hopefully-sustainable, eight-week cut, and I appreciated quite a bit seeing an off-season Yates at work.
Warmup
Incline treadmill walk
1.0 miles / 115 calories / 18:01 minutes
– two rounds of warmup reps with reduced weight/reps –
Quads Major - First Set
Lunges @ 10s
12 reps
Leg curls @ Big red band
12 reps
Back squats @ 45s
12 reps
Hanging leg raises
12 reps
Split squats @ 10s
12 reps
– two minutes rest –
Quads Major - Second Set
Lunges @ 10s
12 reps
Leg curls @ Big red band
12 reps
Back squats @ 45s
12 reps
Hanging leg raises
12 reps
Split squats @ 10s
12 reps
Thirty minute workout start to finish. Quads still a li’l shaky!
Yeah, this is hopefully the last time I’m at this weight (or, more to the point, this waistline). I didn’t plan to do a bulk and cut this year - I can thank the pandemic for that. Now I see why guys like CT encourage people to get lean first.
My pace is pretty leisurely. The DB snatch routine is more intense on Sunday compared to Saturday. So I go “longer for lighter” with the treadmill stuff afterwards. It’s long, but the last 20 minutes are a lot easier than the first 20 minutes!
–two rounds of warmup reps with reduced weight/reps–
Back Major - First Set
Pullups @ BW @ 10lbs
12 reps
Straight arm pulldowns @ Green band
12 reps
DB rows @ 45 lbs
12 reps
One-arm band crossovers @ Medium red band
12 reps
–two minutes rest–
Back Major - Second Set
Pullups @ BW + 10lbs
10 reps
Straight arm pulldowns @ Green band
12 reps
DB rows @ 45 lbs
12 reps
One-arm band crossovers @ Medium red band
12 reps
–two minutes rest–
–two rounds of warmup reps with reduced weight/reps–
Triceps Major - First Set
Triceps Dips @ BW + 10 lbs
12 reps
Overhead DB triceps extension @ 25s
12 reps (+4)
Band kickbacks @ Medium red band
12 reps
Goblet curl @ 45 lbs
12 reps
–two minutes rest–
Triceps Major - Second Set
Triceps Dips @ BW + 10 lbs
12 reps
Overhead DB triceps extension @ 25s
7 reps (+1)
Band kickbacks @ Medium red band
12 reps
Goblet curl @ 45 lbs
12 reps
– a few hours later –
Cardio
Incline treadmill walk
3.0 miles / 313 calories / 55:02 minutes
–two rounds of warmup reps with reduced weight/reps–
Shoulders - First Set
Rear delt band pull aparts @ Green band
12 reps
Rear delt DB laterals @ 25s
12 reps
Side DB laterals @ 10s
12 reps
DB high pulls @ 25 lbs
12 reps
DB Arnolds @ 25s
12 reps
DB front raises @ 25 lbs
12 reps
–two minutes rest–
Shoulders - Second Set
Rear delt band pull aparts @ Green band
12 reps
Rear delt DB laterals @ 25s
12 reps
Side DB laterals @ 10s
12 reps
DB high pulls @ 25 lbs
12 reps
DB Arnolds @ 25s
12 reps
DB front raises @ 25 lbs
12 reps
Matched last week’s reps across the board. Will bump up the count to 15 starting next week.
Was looking forward to a great Juneteenth BBQ rib dinner all day long, but the delivery driver brought me somebody else’s order by mistake. Thanking my lucky stars that at least it wasn’t vegetarian! But I’m going to MURDER some BBQ ribs next week in retribution!
Warmup
Incline treadmill walk
1.0 miles / 108 calories / 18:02 minutes
Physique Unleashed: Week 3: Day 5
–two rounds of warmup reps with reduced weight/reps–
Posterior Chain Major - First Set
RDLs @ 45s
12 reps
Goblet squat @ 45 lbs
12 reps
Hip thrust @ 45 lbs
12 reps
Ab crunches @ BW
36 reps
Good mornings @ 45 lbs
12 reps
Standing calf raises @ 45s
12 reps
–two minutes rest–
Posterior Chain Major - Second Set
RDLs @ 45s
12 reps
Goblet squat @ 45 lbs
12 reps
Hip thrust @ 45 lbs
12 reps
Ab crunches @ BW
36 reps
Good mornings @ 45 lbs
12 reps
Standing calf raises @ 45s
12 reps
Cooldown
Incline treadmill walk
1.5 miles / 201 calories / 25:20 minutes
Weight is headed back in the right direction (daily average this week was 155.31 lbs compared to 155.94 lbs last week), including a nice 153.2 lb print on Friday. Waist daily average is about the same at 33 1/2", maybe a little less. Put in 1256 cardio calories this week to give me a weekly average of around 1777, which is right on track for my June goals.
Will continue to reel in the carbs going into Week Four. BW par for the end of this week was 154.51 (I’m over by 1.3 lbs) and 154.01 lbs at the end of the next one. So I’ve got a little work to do over the next few days.
