WEDNESDAY
BW: 148.6 lbs
waist: 33 1/2"
The Winter Swoler 1.0, Week 1, Day 2
Standing DB strict curl
10s 3 sets of 20
25s 12 / 12 / 12
Chins
BW 8 / 8 / 8
Standing shoulder press
10s 3 sets of 20 (Arnold press)
25s 12 / 12 / 12 (DB press)
DB high pull
10s 3 sets of 20
25s 2 sets of 15
Drop set (15 rep) 35s / 25s / 10s
Was only able to get the 35 lbs up half way on my right side. But I wanted to make my shoulder bear some real weight as it recovers.
Single-arm band flye
Green band 3 sets of 20
DB RDLs
45s 4 sets of 15
also too, Hanging leg raises (12 reps) and band pull-aparts (10 reps) between exercises for a total of 60 and 50 reps, respectively. 80 minutes start to finish.
Food bag: 1665 calories = P176 F66 C46. Doing a better job of keeping the protein up thanks to much better meal prep. Doing a low carb version of the Primer 52, giving myself a few carbs on workout days, and pulling everything back twice a week on Tuesday and Thursday. Hoping to wick off a pound or two before the February Check In.
1 Like
THURSDAY
BW: 148.4 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
3.0 miles / 343 calories / 53:02 minutes
FRIDAY
BW: 148.4 lbs
waist: 33 1/2"
The Winter Swoler 1.0, Week 1, Day 3
Tate press
10s 3 sets of 20
25s 12 / 12 / 12
DB decline bench press
25s 3 sets of 12
35s 8 / 8 / 8
Rear delt raises
10s 3 sets of 15
25s 8 / 8 / 8
Side lateral raises
5s 3 sets of 20
10s 15 / 15 / 15
DB rows
25s 2 sets of 20
35s 2 sets of 12
drop set = 20 rep / 45lb / 35lb / 25lb
DB back squat
45s 3 sets of 15
also too, ab crunches 25 reps and shoulder over and backs with the green band 9 reps between exercises for a total of 125 reps and 45 reps respectively.
90 minutes start to finish. Rear delt raises felt very good, and it was nice to do decline presses again. Slow and steady with the shoulder.
SATURDAY
BW: 148.0 lbs
waist: 33 3/4"
Cardio
Incline treadmill walk
3.0 miles / 335 calories / 53:01 minutes
= a few hours later =
The Winter Swoler 1.0, Week 1, Day 4
Standing DB alt curls
10s 3 sets of 20
25s 21 / 21 / 21
onward to 35s / start with 12-rep set
Hammer-grip chins
BW 8 / 8 / 8
Standing Arnold/DB presses
10s 3 sets of 20 (Arnolds)
25s 12 / 12 / 12 (DB presses)
onward to 15 rep sets
Band high pulls
Red band 3 sets of 20
DB flyes
10s 3 sets of 20
25s 10 / 10 / 10
Lying DB leg curls
10 lbs 3 sets of 20
also too HLRs (12 reps) and band pull-aparts (10 reps) between exercises for totals of 60 reps and 50 reps, respectively.
SUNDAY
BW: 147.8 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
3.0 miles / 338 calories / 53:17 minutes
MONDAY
BW: 148.5 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:01 minutes
= hours later =
Winter Swoler 1.0, Week 2, 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
Next week: Trim warmup sets to 2; add one working set
DB lateral raises
5s 3 sets of 20
10s 15 / 15 / 15
DB rear delt raises
10s 3 sets of 15
25s 8 / 8 / 8
Next week: Trim warmup sets to 2; add one working set
DB humble rows
10s 3 sets of 20
25s 10 / 10 / 10
Next week: Trim warmup sets to 2; add one working set
Lunges
25s 3 sets of 12
Next week: Add one working set
also too: 30 reps ab crunch + 10 band shoulder over & backs between exercises for a total of 150 and 50 reps, respectively
Feed Bag: 1503 calories = P167 F67 C37
TUESDAY
BW: 148.5 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
3.0 miles / 382 calories / 51:10 minutes
= hours later =
Cardio
Incline treadmill walk
2.0 miles / 202 calories / 36:03 minutes
Feed Bag: 1235 calories = P97 F56 C36
WEDNESDAY
BW: 147.4 lbs
waist: 33 1/2"
The Winter Swoler 1.0, Week 2, Day 2
Standing DB strict curl
10s 3 sets of 20
25s 12 / 12 / 12
Next week: Trim warmup sets to 2; add one working set
Chins
BW 8 / 8 / 8 / 8
Standing shoulder press
10s 3 sets of 20 (Arnold press)
25s 12 / 12 / 12 (DB press)
Next week: Trim warmup sets to 2; add one working set
DB high pull
10s 3 sets of 20
25s 2 sets of 15
Drop set (15 rep) 35s / 25s / 10s
Single-arm band flyes
Green band 3 sets of 20
DB RDLs
45s 4 sets of 15
Next week: Add one working set
also too, Hanging leg raises (12 reps) and band pull-aparts (10 reps) between exercises for a total of 60 and 50 reps, respectively. 80 minutes start to finish.
Post-training cool down
Incline treadmill walk
2.0 miles / 228 calories / 34:11 minutes
Feed bag: 1636 calories = P145 F79 C87
THURSDAY
BW: 147.2 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
3.0 miles / 345 calories / 52:18 minutes
= hours later =
Cardio
Incline treadmill walk
2.5 miles / 280 calories / 44:04 minutes
FRIDAY
BW: 145.9 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
2.5 miles / 306 calories / 43:01 minutes
= hours later =
The Winter Swoler 1.0, Week 2, Day 3
Tate press
10s 3 sets of 20
25s 12 / 12 / 12
Next week: Trim warmup sets to 2; add one working set
DB decline bench press
25s 3 sets of 12
35s 8 / 8 / 8
Next week: Add two reps to each working set
Rear delt raises
10s 3 sets of 15
25s 8 / 8 / 8
Next week: Add two reps to each work set
Lateral raises
5s 3 sets of 20
10s 15 / 15 / 15
Next week: add three reps to each working set
DB rows
25s 2 sets of 20
35s 2 sets of 12
drop set (20 rep) / 45lb / 35lb / 25lb
DB back squat
45s 3 sets of 15
Next week: Add three reps to each set
also too, ab crunches 25 reps and shoulder over and backs with the green band 9 reps between exercises for a total of 125 reps and 45 reps respectively.
95 minutes start to finish.
SATURDAY
BW: 145.6 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
2.5 miles / 307 calories / 44:02 minutes
Switched cardio and lifting days around for a little extra rest this weekend. Loving the BW drop but felt a little worn out today - maybe because of it?
SUNDAY
BW: 147.1 lbs
waist: 33 3/4"
The Winter Swoler 1.0, Week 2, Day 4
Standing DB alt curl
10s 2 sets of 20
25s 12 / 12 / 12 / 12
Hammer Chins
BW 8 / 8 / 8
Next week: Add one working set
Standing DB shoulder press
10s 2 sets of 20 (Arnolds)
25s 12 / 12 / 12 / 12 (DB press)
Band high pull
Red band 3 sets of 20
DB flyes
10s 3 sets of 20
25s 10 / 10 / 10
Lying leg curl
10s 3 sets of 20
Next week: Add one working set
also too, Hanging leg raises (12 reps) and band pull-aparts (10 reps) between exercises for a total of 60 and 50 reps, respectively.
80 minutes start to finish.
MONDAY
BW: 147.1 lbs
waist: 34"
Cardio
Incline treadmill walk
2.5 miles / 306 calories / 43:02 minutes
= hours later =
The Winter Swoler 1.0, Week 3, Day 1
Overhead triceps extension
10s 3 sets of 20
25s 10 / 10 / 10
DB flat bench
25s 2 sets of 20
35s 10 / 10 / 10 / 10
DB lateral raises
5s 3 sets of 20
10s 15 / 15 / 15
DB rear delt raises
10s 3 sets of 15
25s 10 / 10 / 10
DB humble rows
10s 2 sets of 20
25s 10 / 10 / 10 / 10
Lunges
25s 12 / 12 / 12 / 12
also too: 30 reps ab crunch + 10 band shoulder over & backs between exercises for a total of 150 and 50 reps, respectively
Feed Bag: 1920 calories => P178 F74 C78
Gearing up for the February 2021 Check In. Will likely take photos on Friday for a six week update/progress evaluation.
2 Likes
Yeha seems a bit long considering these are not exercises who necessitate tons of warming up and rest.
Indeed, indeed, always better since AMPK and mTOR inhibit each other
I’m curious to know what gainz the pre-fatigue isolation work will wield
1 Like
TUESDAY
BW: 146.9 lbs
waist: 33 1/4"
Cardio
Incline treadmill walk
2.5 miles / 290 calories / 44:06 minutes
= hours later =
Cardio
Incline treadmill walk
2.5 miles / 306 calories / 43:02 minutes
I started Arms of Autumn in mid-September at 156.6 lbs and 14" upper arm. I’ve lost about 8-9 pounds since then and maybe gained a 1/4" on my upper arm.
2 Likes
WEDNESDAY
BW: 147.8 lbs
waist: 33 1/2"
Not so good on the AMPK day yesterday. Far too many calories. Will try again tomorrow.
Cardio
Incline treadmill walk
2.5 miles / 305 calories / 43:02
= hours later =
The Winter Swoler 1.0, Week 3, Day 2
Standing DB strict curl
10s 2 sets of 20
25s 12 / 12 / 12 / 12
Chins
BW 8 / 8 / 8 / 8
Next week: Add one set
Standing shoulder press
10s 2 sets of 20 (Arnold press)
25s 12 / 12 / 12 / 12
DB high pull
10s 3 sets of 20
25s 2 sets of 20
Drop set (15 rep) 35s / 25s / 10s
Will likely stay here for awhile. Both the 25s and the drop sets were a bit broken.
Single-arm band flyes
Green band 3 sets of 20
DB RDLs
45s 5 sets of 15
also too, Hanging leg raises (12 reps) and band pull-aparts (10 reps) between exercises for a total of 60 and 50 reps, respectively. 80 minutes start to finish.
THURSDAY
BW: 148.0 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
2.5 miles / 306 calories / 43:01 minutes
= hours later =
Cardio
Incline treadmill walk
2.5 miles / 304 calories / 43:01 minutes
FRIDAY
BW: 146.0 lbs
waist: 33 3/4"
Cardio
Incline treadmill walk
2.5 miles / 305 calories / 43:02 minutes
= hours later =
The Winter Swoler 1.0, Week 3, Day 3
Tate press
10s 3 sets of 20
25s 12 / 12 / 12 / 12
DB decline bench press
25s 2 sets of 12
35s 8 / 8 / 8 / 8
Rear delt raises
10s 3 sets of 15
25s 8 / 8 / 8 / 8
Lateral raises
5s 3 sets of 20
10s 15 / 15 / 15 / 15
DB rows
25s 2 sets of 20
35s 2 sets of 12
drop set (20 rep) 45 lbs / 35 lbs / 25 lbs
DB back squat
45s 4 sets of 15
also too, ab crunches 25 reps and shoulder over and backs with the green band 10 reps between exercises for a total of 125 reps and 45 reps respectively.
100 minutes start to finish. Volume training is not brief.
Are “The Winter Swoler” and “Arms of Autumn” programs you came up with yourself or did you get them somewhere? Pretty cool names if nothing else!
1 Like