THURSDAY
BW: 154.3 lbs
waist: 34"
Cardio
Incline treadmill walk
2.25 miles / 270 calories / 39:01 minutes
FRIDAY
BW: 154.2 lbs
waist: 34"
Cardio
Incline treadmill walk
2.0 miles / 232 calories / 35 minutes
= several hours later =
Arms of Autumn, Week 4, Day 3
Warmup
Rotator cuff upright pulls (just learned these are called “scarecrows” though I’m pulling vertically rather than at an angle)
Green band 3 sets of 15
Chins (neutral grip)
BW sets of 5 / 4 / 3
+25 lbs (RP) 11 + 4 + 2 = 17 (par)
Seated alt curl
10s 3 sets of 20
25s (RP) 21 + 11 + 7 = 39 (+2)
Seated alt hammer curl
10s 3 sets of 20
25s (maxR) 21 L/R (+1)
Seated Arnold press
10s 3 sets of 20
25s (RP) 10 + 6 + 4 = 20 (+3)
DB side laterals
5s 3 sets of 20
10s (RP) 20 + 10 + 8 = 38 (+4)
DB lunges
10s 2 sets of 15
also, too … 10 reps HLR btw exercises for total of 50 reps
Post-train
Cardio
Incline treadmill walk
2.0 miles / 264 calories / 35 minutes
Good numbers here. Not any noticeable impact by putting chins first with this series. Maybe just an issue of adaptation. We’ll see what happens next Wednesday.
SATURDAY
BW: 153.7 lbs
waist: 34"
Cardio
Incline treadmill walk
3.0 miles / 383 calories / 51:01 minutes
Ugh! Just took the 1-minute Body Fat Test
Not good.
Height: 65"
Target waist: 65 / 2 = 32.5" or less
Actual waist: 34"
Given six pounds = one inch, I’ve got about 9-10 pounds to lose.
Evening update: Plotted out my eating for the week. No carbs on non-workout days (T&R). Workout day carbs during and after training. Following Biolayne’s “high protein, high fiber” approach with a few Vertical Diet tricks. Time to “flatten the curve”!
This past week marked my lowest weekly weight average (154.76 lbs) since the first week of July (154.23 lbs). That’s very gratifying. Now I need to take advantage of this momentum and really push that number lower over the next few weeks and hopefully stabilize around 150 for awhile; the pounds between 155-150 have been the hardest to shed this year.
Speaking of Biolayne, he made the point in a video years ago that protein requirements increase by 1.5% every year after 30 for men. If the basic recommendation for protein is 1g/1lb of bodyweight, then a 50 year old man should consider 1.3g/lb as a starting point.
MONDAY
BW: 154.9 lbs
waist: 34"
Arms of Autumn, Week 5, Day 1
Warmup
Banded pushups
Green band 3 sets of 20
Dips (Chest)
BW sets of 5 / 4 / 3
+25 lbs (RP) 18 + 6 + 3 = 27 (+1)
Tate press
10s 3 sets of 20
25s (maxR) Left 15 Right 15
Triceps pressdown
Green band 3 sets of 20
Band bent over rows
Red band 3 sets of 20
Band straight arm pulldowns
Green band 3 sets of 20
Hip thrust
25 lbs 3 sets of 20
also too, 20 ab crunches between exercises for total of 100 reps.
65 minutes start to finish. Much better this time out with the Tate press.
Looking at about 1835 total calories for the day (P176 F59 C94). That’s about maintenance for me. Will look to cut that in half, at least on a net basis, tomorrow, on cardio/conditioning day.
TUESDAY
BW: 153.8 lbs
waist: 33 3/4"
Cardio
Incline treadmill walk
3.0 miles / 340 calories / 53:01 minutes
Macros OK on a net basis. 1318 cal w/ P113 F42 C61. Scheduled for 1750 cal w/ P170 F60 C105 for tomorrow’s training day.
Looking at my workout plan, I think I’ll rotate the main upper body movement (chins/dips) among the first three related exercises. For the first two weeks, the main movement was third. I’ve currently got it first. After two weeks of this, I’ll move it to the middle spot for two weeks.
As a program, I think starting with it first and moving it to the third spot over time is best. But for now, I’ll just make sure I try it in different positions.
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WEDNESDAY
BW: 154.2 lbs
waist: 34"
Cardio
Incline treadmill walk
2.25 miles / 256 calories / 40:01 minutes
== hours later =
Arms of Autumn, Week 5, Day 2
Cardio
Incline treadmill walk
0.75 mile / 85 calories / 13:19 minutes
Warmup
Band scarecrows
Green band 3 sets of 15
Chins, supinated grip
BW sets of 5 / 4 / 3
+25 lbs (RP) 10 + 5 + 3 = 18 reps (+1 over last effort)
Standing alt curls
10s 2 sets of 20
25s 1 set of 10
35s (RP) 11 + 4 + 4 = 19 reps (par)
Thinking about these. I’m having to put a little more body English on these than I’d like. May have to swap them out for concentration curls if I want to keep at 35 lbs. Jeff Cavaliere over at Athlean-X has a great tip on how to get the most out of concentration curls. I’ll give that a shot.
Standing pinwheel curls
10s 2 sets of 20
25s 1 set of 10
35s (max R) 15 reps left / 15 reps right (par)
Form breakdown isn’t as bad at the finish compared to the alt curls. May be able to stick with 35s here (which seems strange …)
Standing DB Arnold press
10s 2 sets of 20
25s 1 set of 10
35s (RP) 12 + 7 + 4 = 23 reps (+1)
Standing DB high pull
25s 3 sets of 10
35s (max R) 15 reps left / 15 reps right (par)
Goblet squat
35 lbs 1 set of 40 reps (broken)
Goal here is to complete the set without a pause of more than a breath. I had a few two-breath pauses (no threes, though!), so we’ll stick with the 40 rep set.
also too, 10 hanging leg raises (HLRs) between exercises for a total of 50 reps.
65 minute workout start to finish - not including cardio warmup. Around 1855 calories (P170 F40 C85) with net calories closer to 1,500 on a day that was slated to be a higher calorie day. That’s about perfect for a higher calorie day in an overall “cutting” phase. Tomorrow is a “Longevity Day”: low calories, a little cardio, a little jiu-jitsu film study.
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THURSDAY
BW: 153.6 lbs
waist: 34"
This waistline isn’t doing down without a fight, it seems. Fortunately, my company announced yet another 4-week fitness challenge starting on Monday that will incentivize a little extra daily cardio. The timing couldn’t be better.
Cardio
Incline treadmill walk
3.0 miles / 352 calories / 52:17 minutes
target waist => BW estimate
33 1/2" => 150.6 lbs
33" => 147.6 lbs
32 1/2" => 144.6 lbs
32" => 141.6 lbs
One thing that’s becoming increasingly clear is that I’m in a battle to maintain muscle (and to improve muscle quality) far, far, far more than I am in a war to actually add any mass of significance. I’m seeing some body comp changes in areas that I’m emphasizing, and I’m interested in seeing what my physique looks like with body fat % nearer to what I had in my 20s. But as long as I make sure I’m not caught up in thinking/worrying about “gaining” muscle while I’m doing my bodybuilding work and leaning out, everything should be fine.
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FRIDAY
BW: 153.6 lbs
waist: 34"
Cardio
Incline treadmill walk
2.25 miles / 256 calories / 40:01 minutes
== hours later ==
Arms of Autumn, Week 5, Day 3
Warmup
Incline treadmill walk
0.75 miles / 85 calories / 13:21 minutes
Banded pushups
Green band 3 sets of 20
Dips (Triceps)
BW sets of 5 / 4 / 3
+25 lbs (RP) 18 + 6 + 4 = 28 reps (+2 over previous)
Flat DB bench
25s 2 sets of 20
35s 2 sets of 10
45s (RP) 22 + 10 + 7 = 39 reps (+5)
Overhead DB triceps extension
10s 2 sets of 20
25s (RP) 12 + 5 + 3 = 20 reps (par)
DB rows
25s 2 sets of 20
35s 2 sets of 10
45s (maxR) 30 left / 30 right (par)
DB overhead pullovers
10s 2 sets of 20
25s (RP) 18 + 8 + 6 = 32 reps (+5)
DB RDLs
45s 3 sets of 15
also too, 20 reps ab crunches between exercises for a total of 100 reps
Some good performance today: rep PRs in three exercises - can’t complain about that. Felt a little hitch in my hip during my last set of RDLs due to a lack of focus, I think. Stretched it out some and will keep an eye on it.
Also like that the BW is staying down. Going to make a big push to get it under 150 over the next four weeks starting tomorrow.
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SATURDAY
BW: 154.7 lbs
waist: 34"
Cardio
Incline treadmill walk
3.0 miles / 352 calories / 52:20 minutes
Lowest average weekly weight (154.23 lbs) since the first week of July (154.23 lbs). Down 0.53 pounds from last week’s average, and four weeks in a row of declining averages. Would like to make bigger week-to-week losses, but as long as I’m going in the right direction, I can’t complain.
SUNDAY
BW: 154.4 lbs
waist: 34"
Took today off. Cardio will go up a notch this week with my company’s four-week fitness challenge getting underway. Goal is to bring my weekly average weight down to 150.0 lbs by the week ending Saturday, November 21st. I’ll have to step it up. My average weight loss over the past four weeks of good weight loss has only been 0.4925 lbs.
MONDAY
BW: 155.4 lbs
waist: 34"
Cardio
Incline treadmill walk
2.25 miles / 256 calories / 40:02 minutes
= hours later =
Arms of Autumn, Week 6, Day 1
Warmup
Incline treadmill walk
0.75 miles / 80 calories / 14:04 minutes
Banded scarecrows
Green band 3 sets of 20
Chins, neutral grip
BW sets of 5 / 4 / 3
+25 lbs (RP) 11 + 3 + 3 = 17 reps (par)
Seated alt DB curls
10s 3 sets of 20
25s (RP) 22 + 12 + 7 = 40 (+1 above previous)
Seated DB hammer curls
10s 3 sets of 20
25s (maxR) 23 (+2)
Seated Arnold press
10s 3 sets of 20
25s (RP) 12 + 6 + 4 = 22 reps (+2)
DB side laterals
5s 3 sets of 20
10s (RP) 25 + 13 + 10 = 48 reps (+10)
DB lunges
10s 2 sets of 18
also too 10 reps hanging leg raises between exercises for a total of 50 reps
Not really feeling it on the way in. Figures that it’s week six and I’m due for a break. That said, not too shabby on the side laterals, eh?
Final week of this run of Arms of Autumn. Will take a week off (cardio and metcon only). Make a few adjustments to the exercises. Then go for another six weeks into mid-December.
1818 total calories today (net 1482). Macros were P148 C127 F40. Low calorie day tomorrow. Need to take that number down …
Another terrible day. Too many of these of late. A challenge to stay positive.
TUESDAY
BW: 155.1 lbs
waist: 34"
Cardio
Incline treadmill walk
2.5 miles / 310 calories / 43:01 minutes
Climbing out of ye olde hole …
WEDNESDAY
BW: 153.3 lbs
waist: 34"
Cardio
Incline treadmill walk
2.25 miles / 256 calories / 40:01 minutes
= hours later =
Arms of Autumn, Week 6, Day 2
Warmup
Incline treadmill walk
0.75 miles / 80 calories / 14:01 minutes
Banded pushups
Green band 3 sets of 20
Dips, Chest
BW sets of 5 / 4 / 3
+25 lbs (RP) 20 + 7 + 4 = 31 reps (+4 above previous)
Tate press
10s 3 sets of 20
25s (maxR) Left 17 Right 17 (+2 both arms)
Triceps pressdown
Green band 3 sets of 20
Band bent over rows
Red band 3 sets of 20
Band straight arm pulldowns
Green band 3 sets of 20
Hip thrust
25 lbs 3 sets of 20
also too, 20 reps ab crunches between exercises for a total of 100 reps
One more session Friday before deload week. Good session today but I’m kinda looking forward to a little break and coming back at it. Stressful times.
“You’re only lifting it to lower it.”
– Big Ron Partlow
Well you’re setting PRs and all. Yeah I would try and see 2 weeks of deload (as well as staying at maintenance during these two weeks) and going back at it!
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THURSDAY
BW: 153.3 lbs
waist: 34"
Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:01 minutes
= hours later = =
Cardio
Incline treadmill walk
2.5 miles / 305 calories / 43:01 minutes
FRIDAY
BW: 153.3 lbs
waist: 33 3/4"
Weight has been remarkably steady down here in the low 150s for the past few days. Pretty damn grateful. Been following a Paul Carter diet approach of breakfast - protein shakes - dinner most of the week.
Arms of Autumn, Week 6, Day 3
Banded scarecrows
Green band 3 sets of 20 (+5 on all sets)
Chins, Supinated grip
BW sets of 5 / 4 / 3
+25 lbs (RP) 11 + 4 + 3 = 18 reps (par)
Standing alt curls
10s 2 sets of 20
25s 1 set of 10
35s (RP) 12 + 6 + 4 = 22 reps (+3)
Standing pinwheel curls
10s 2 sets of 20
25s 1 set of 10
35s (maxR) 16 left / 16 reps (+1 both sets)
Standing Arnold press
10s 2 sets of 20
25s 1 set of 10
35s (RP) 13 + 7 + 4 = 24 (+1)
Standing DB high pull
25s 3 sets of 10
35s (maxR) 20 left / 20 right (+5 both sets)
Goblet squat
35 lbs 1 set of 40 (unbroken!)
also too 10 reps of HLRs between exercises for a total of 50 reps
That’s it for the first run of Arms of Autumn. Finished pretty strong with some good +efforts. Will take a deload next week, cut the carbs, focus on mobility and flexibility and driving my BW below 150 lbs. Then back at it Monday, November 9th for another six weeks - with a few adjustments probably.
Will take some upper arm measurements tomorrow morning before cardio. Started on Monday, September 21st with 14" for my right upper arm, flexed, but no pump. Let’s see if six weeks of AofA have done anything to change that.
SATURDAY
BW: 153.8 lbs
waist: 34"
Walk through Soos Creek Park with Mrs Burien Top Team
??? miles / 353 calories / 80:00 minutes
Q2 BW Average of Monthly Averages: 155.51 lbs
Q3 BW Average of Monthly Averages: 155.70 lbs
October BW Weekly Average: 154.76 lbs
This week marked my lowest weekly BW average in a while, and my lowest week-to-week BW drop. Going to cut back on carbs this week (<50g/day) during my deload and see if I can’t blast through to the down side of 152.5 lbs by week’s end and trim off more of this waistline.
= == ===
SUNDAY
BW: 154.6 lbs
waist: 33 3/4"
Cardio
Incline treadmill walk
3.0 miles / 352 calories / 52:18 minutes
Listening to Fouad Abiad’s podcast interview with Missy Truscott a few days ago … Appreciated her am routine of 40 minutes of cardio followed by 20 minutes of stretching. To the extent that one of my goals is to return to the mat a New Man in a few key ways, the idea of improving my stiff-as-a-board non-flexibility over the duration of the pandemic using Truscott’s approach sounds like something worth trying out during my deload this week.
Deload Week Update
Nothing fancy to report. Doing daily cardio all week. I was tempted to double up, but that was the Fitness Challenge at work talking, not my Program. So I resisted the temptation.
Here’s the tally to date. BW and cardio stats.
Monday
155.1 lbs
2.5 miles / 255 calories / 40:02 minutes
Tuesday
154.6 lbs
3.0 miles / 352 calories / 52:18 minutes
Wednesday
154.4 lbs
2.5 miles / 280 calories / 44:09 minutes
Thursday
153.4 lbs
3.0 miles / 354 calories / 52:29 minutes
Friday and Saturday will hopefully resemble Thursday - in programming if not in weight. Waistline continues to be stable at 34".
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Friday
153.2 lbs
3.0 miles / 354 calories / 52:29 minutes
Saturday
153.6 lbs
??? miles / 220 calories / 50 minutes
Sunday
155.4 lbs
2.5 miles / 280 calories / 44:01 minutes
= = ===
Thinking ahead to Transformation Season 2021, if I can get down to 150 lbs by year end, it would be a great launchpad to try to shoot for some real leanness for once. Sub 142.5 lbs, under 12% BF.
Strategies
- Cut carbs by 50% (75g max). Add 60 min fasted cardio
- Add second session of cardio (45-60 min) post-resistance training
- Drop carbs to 50g/day on rest days (T/R)
- Drop carbs to 50g 3x/week (Sun/T/R) + one high carb resistance training day (W)
- Restore carbs + reduce cardio to 20 min/day for one week refeed/recharge