SUNDAY
BW: 149.4 lbs
waist: 33 3/4"
Cardio
Incline treadmill walk
3.0 miles / 376 calories / 51:06 minutes
Well the Seahawks looked terrible yesterday, I overcooked the steak, and Mrs. Burien Top Team fell asleep 2/3 of the way through the “thriller”!
In her defense, she had to work overtime Saturday morning and afternoon, and the movie WAS pretty slow-paced…
MONDAY
BW: 150.3 lbs
waist: 33 3/4"
Arms of Autumn 2.2, Week 7, Day 1
Green band 3 sets of 20
10 reps top / 10 reps bottom / 10 reps full range
1 set of 20
Tate press
10s 3 sets of 20
25s 15 / 13 / 11
Overhead triceps extension
10s 3 sets of 20
25s 9 / 10 / 10
Triceps stretch
60 seconds
Bent over rows
Red band 3 sets of 20
10 top / 10 bottom / 10 full range
1 set of 20
Hip thrust
45 lbs 3 sets of 21
also too band pull aparts, 10 reps between exercises for a total of 50 reps,
Reading CT’s article on recomp. Thinking I might add a fourth day of training on Saturday. Especially if my shoulder recovery continues to be slow, I’ll consider making that change for 3.0 starting in February.
Feed Bag: 1875 calories = P186 F64 C64.
TUESDAY
BW: 151.0 lbs
waist: 33 1/2"
Weight loss is not linear … weight loss is not linear …
Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:01 minutes
= hours later =
Cardio
Incline treadmill walk
2.5 miles / 281 calories / 44:02 minutes
Feed bag: 1370 calories = P130 F68 C26
WEDNESDAY
BW: 151.2 lbs
waist: 33 3/4"
Ok … going low carb for the rest of the month to bust through this holiday-era resistance zone between 152 lbs and 149 lbs. If I’m going to senselessly eat for no good reason, it might as well be meat.
Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:01 minutes
= hours later =
Arms of Autumn 2.2, Week 7, Day 2
Bicep curls
Red band 3 sets of 20
10 reps top / 10 reps bottom / 10 reps full range
1 set of 20
Standing DB curls
10s 3 sets of 20
25s 3 sets of 10
Concentration curls
10s 3 sets of 20
25s 3 sets of 10
Chins
BW 3 sets of 5
Trying these out two months after jacking up my shoulder. Nice and slow, especially in the eccentric. So far, so good. Will bring these back for 2.2 now and 3.0 in February.
Bicep stretch
60 seconds
DB high pull
10s 3 sets of 20
25s 2 sets of 15
No rest drop set 15 reps each
35s / 25s / 10s
Heels up DB back squat
45s 3 sets of 12
also too, shoulder mobility work / band over and backs / six sets between exercises for a total of 30 reps
Not a good thriller then!
Yeah let’s keep that in your mind… I commend you one your cardio work and little calories. You have a great mental toughness.
Truly! She teased me about that all weekend!
THURSDAY
BW: 150.8 lbs
waist: 33 3/4"
Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:01 minutes
= hours later =
Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:01 minutes
Feed Bag: 1220 calories => P106 F41 C35
My first halfway decent “AMPK day”: low calories, low carbs, lots of cardio. Will keep the carbs low throughout the rest of the month, with a little more allowance on Saturday night, to try and reach my monthly weight loss goal.
FRIDAY
BW: 148.8 lbs
waist: 33 3/4"
Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:01 minutes
= hours later =
Arms of Autumn 2.2, Week 7, Day 3
Triceps pressdowns
Green band 3 sets of 20
10 reps top / 10 reps bottom / 10 reps full range
1 set of 20
Tate press
10s 3 sets of 20
25s 13 / 13 / 11
Overhead triceps extension
10s 3 sets of 20
25s 8 / 9 / 9
Triceps stretch
60 seconds
DB rows
25 lbs 2 sets of 20
35 lbs 2 sets of 12
20-Rep drop sets (no breaks)
45 lbs / 35 lbs / 25 lbs
DB RDLs
45s 3 sets of 21
also too, band pull-aparts / 12 reps between exercises for a total of 60 reps
Feed bag: 1713 calories => P166 F78 C34
SATURDAY
BW: 149.2 lbs
waist: 33 3/4"
Cardio
Incline treadmill walk
3.0 miles / 383 calories / 51:07 minutes
SUNDAY
BW: 149.2 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
3.0 miles / 331 calories / 52:18 minutes
MONDAY
BW: 150.8 lbs
waist: 33 3/4"
Cardio
Incline treadmill walk
2.5 miles / 305 calories / 43:01 minutes
= hours later =
Arms of Autumn 2.2, Week 8, Day 1
Bicep curls
Red band 3 sets of 20
10 reps top / 10 reps bottom / 10 reps full range
1 set of 20
Standing DB alt curls
10s 3 sets of 20
25s 3 sets of 21
Pinwheel curls
10s 3 sets of 20
25s 3 sets of 21
Hammer chins
BW 3 sets of 5
Bicep stretch
60 seconds
Incline DB press
25s 3 sets of 20
35s 3 sets of 15
Used five pounds and ten pounds on the right side.
Lunges
25s 3 sets of 9
also too, band shoulder over-and-backs 7 reps between exercises for a total of 35 reps
Feed bag: 1700 => P149 F69 C42
Final week of Arms of Autumn. Still working on details of Winter Swoler for Monday, and thinking about turning it into a shoulder hypertrophy specialization program. Will work WS for eight weeks through March 19th.
Just discovered that the glycine I’ve been avoiding (since it’s ten caps a dose) is as sweet as an after-dinner mint. Some of the best news I’ve gotten so far this year. I’ll give this supplement a shot in the evenings - along with zinc and magnesium.
TUESDAY
BW: 149.6 lbs
waist: 33 3/4"
Cardio
Incline treadmill walk
2.5 miles / 306 calories / 43:01 minutes
= hours later =
Cardio
Incline treadmill walk
2.5 miles / 279 calories / 44:04 minutes
Feed Bag: 1300 calories => P148 F42 C34
Shoulder felt pretty awful last night. Need to remember to take my ibuprofen before bed. Blaming it on a set of dips I tried out a few days ago. I hadn’t planned on including them in WS, let alone version 1.0. But it was a good reminder that I should test out some of the other new adds/returns to the program (i.e., flyes and laterals) to see if they are rotator cuff friendly enough.
WEDNESDAY
BW: 148.9 lbs
waist: 33 3/4"
Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:02 minutes
===
THURSDAY
BW: 148.4 lbs
waist: 33 3/4"
Cardio
Incline treadmill walk
3.0 miles / 342 calories / 53:01 minutes
Decided to taper off the final week of Arms of Autumn due to some scheduling conflicts and an aching shoulder. I’m not doing any deload between Arms of Autumn and Winter Swoler, so I’ll just train twice this week ahead of next week’s new program.
FRIDAY
BW: 148.7 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:02 minutes
= hours later =
Arms of Autumn 2.2, Week 8, Day 2
Triceps pressdowns
Green band 3 sets of 20
10 reps top / 10 reps bottom / 10 reps full range
1 set of 20
Tate press
10s 3 sets of 20
25s 12 / 12 / 12
Overhead triceps extension
10s 3 sets of 20
25s 7 / 8 / 7
Fall off of about four reps overall here from last session. Ugh.
Triceps stretch
60 seconds
Bent over rows
Red band 3 sets of 20
10 top / 10 bottom / 10 full range
1 set of 20
Hip thrust
45 lbs 4 sets of 15
Post-training cooldown
Incline treadmill walk
2.5 miles / 306 calories / 43:01 minutes
Catching up with Wednesday’s program today. I’ll do Friday’s bicep/shoulders/quads workout - the final one for Arms of Autumn - on Saturday.
Listening to a fun podcast conversation between bodybuilders (“Fouad Abiad and Friends”) trying to digest the “failure is failure” theory of researchers like Brad Schoenfeld when it comes to hypertrophy. My entire Garage Gym Experience of dumbbells, bands, and Power Tower is based on Schoenfeld being right.
Interestingly, I’ve also heard Dusty Hanshaw say that Dante Trudell has been recommending he extend his rep ranges more.
While this is good, I prefer the Meadows version: top-half, then full range, then bottom half. You can use more weight and really destroy the muscle
You remind me I definitely have to take these with all the work and training I’ve been doing. You could also take it after your training/cardio
Interesting, I’ll check this one out!
Do you think this holds true when using bands instead of weight? I don’t get the greatest work with the top part of the triceps partials or the bottom part of the biceps partials with the bands …
SATURDAY
BW: 148.8 lbs
waist: 33 3/4"
Arms of Autumn 2.2, Week 8, Day 3
Bicep curls
Red band 3 sets of 20
10 reps top / 10 reps bottom / 10 reps full range
1 set of 20
Standing DB curls
10s 3 sets of 20
25s 3 sets of 10
Concentration curls
10s 3 sets of 20
25s 3 sets of 10
Chins
BW 3 sets of 8
Rough, but the final rep of the final set was legit.
Bicep stretch
60 seconds
DB high pull
10s 3 sets of 20
25s 2 sets of 15
No rest drop set 15 reps each
35s / 25s / 10s
Heels up DB back squat
45s 3 sets of 12
also too, shoulder mobility work / band over and backs / eight sets between exercises for a total of 40 reps
Post-training cooldown
Incline treadmill walk
2.5 miles / 305 calories / 43:01 minutes
That’s a wrap for Arms of Autumn. I may share some thoughts - and upper arm measurements - tomorrow. Beginning Winter Swoler on Monday.
Winter Swoler Program 1.0
MONDAY
Overhead triceps extensions
DB flat bench
Lateral raises
Rear delt raises
DB humble row
Lunges
WEDNESDAY
DB strict curl
Chins
DB press
DB high pull
One-arm flye
DB RDL
FRIDAY
Tate press
DB decline bench
Rear delt raises
Lateral raises
DB rows
Back squats
SATURDAY
DB alt curls
Hammer chins
Arnold presses
Band high pulls
Floor flyes
Hip thrust
Here’s the program I’m starting on Monday. I’ll mix in the abs work and band pull-a-parts/over-and-backs in between exercises as I have for Arms of Autumn. Idea is to emphasize shoulder and bicep hypertrophy (still a laggard after AofA) for eight weeks between now and the beginning of spring in March.
Also re-introducing some movements like flyes, laterals, and pressing that I haven’t done in several weeks.
MONDAY
BW: 150.4 lbs
waist: 33 3/4"
The Winter Swoler 1.0, Week 1, Day 1
Overhead triceps extension
10s 3 sets of 20
25s 10 / 10 / 9
DB flat bench
25s 3 sets of 15
35s 10 / 10 / 10
DB lateral raises
5s 3 sets of 20
10s 15 / 15 / 14
DB rear delt raises
10s 3 sets of 15
25s 8 / 8 / 8
DB humble rows
10s 3 sets of 20
25s 10 / 10 / 10
Lunges
25s 3 sets of 12
also too: 25 reps ab crunch + 9 band shoulder over & backs between exercises for a total of 125 and 45 reps, respectively
90 minutes total training-time, start-to-finish. Will probably have to start scheduling my daily cardio early in the day instead of tacking it on the end of my bodybuilding workout since it’s running so long. I do have a corporate fitness challenge starting next month that is based on minutes trained, so I’m not going to complain about this new workout being about 15 minutes longer than the last one.
That said, I will probably pull a warm-up set out of each exercise since the way the program is structured, I get some warm-up from each previous exercise. That will shave a few minutes off the total time.
Going for a full-fledged AMPK day tomorrow. A protein shake after morning cardio, but nothing else until dinner
TUESDAY
BW: 149.6 lbs
waist: 33 3/4"
Cardio
Incline treadmill walk
2.5 miles / 306 calories / 43:03 minutes