Thanks! Mostly just having fun with words. But they do serve as a little mnemonic to remind me what I’m focused on for a given “season.”
I don’t have many resources right now, so my programs are a little unorthodox. But I actually think they are working to give me a little bit of muscle gain in focus areas (arms in the fall, shoulders and chest in the winter) while losing bodyfat overall.
SATURDAY
BW: 145.2 lbs
waist: 33 1/4"
Cardio
Incline treadmill walk
3.0 miles / 376 calories / 51:06 minutes
SUNDAY
BW: 147.3 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
2.5 miles / 306 calories / 43:03 minutes
= hours later =
The Winter Swoler 1.0, Week 3, Day 4
Standing DB alt curl
10s 2 sets of 20
25s 12 / 12 / 12 / 12
Next: Trim warm ups to 2 sets of 10; add one working set
Hammer Chins
BW 8 / 8 / 8 / 8
Standing DB shoulder press
10s 2 sets of 20 (Arnolds)
25s 12 / 12 / 12 / 12 (DB press)
Next: Trim warm ups to 2 sets of 10; add one working set
Band high pulls
Red band 3 sets of 20
DB flyes
10s 2 sets of 20
25s 10 / 10 / 10 / 10
Lying leg curl
10s 2 sets of 20
25s 8 / 8 / 8
also too, Hanging leg raises (12 reps) and band pull-aparts (10 reps) between exercises for a total of 60 and 50 reps, respectively.
MONDAY
BW: 149.8 lbs
waist: 33 1/4"
Major unplanned carb-up over the three-day weekend. Potatoes. Pasta. Doughnuts. Good grief … Back to carb control for the next five days.
Cardio
Incline treadmill walk
2.5 miles / 306 miles / 43:03 minutes
= hours later =
The Winter Swoler 1.0, Week 4, Day 1
Overhead triceps extension
10s 3 sets of 20
25s 10 / 10 / 10
Next week: Trim warm up sets by one. Add one working set.
DB flat bench
25s 2 sets of 20
35s 10 / 10 / 10 / 10
Next week: Trim warm up sets by 50%. Add one working set.
DB lateral raises
5s 2 sets of 20
10s 15 / 15 15 15
DB rear lateral raises
10s 3 sets of 15
25s 10 / 10 / 10
Next week: Trim warm up sets by one. Add one working set.
DB humble rows
10s 2 sets of 20
25s 10 / 10 / 10 / 10
Next week: Trim warm up sets by 50%. Add one working set.
Lunges
25s 12 / 12 / 12 / 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.
TUESDAY
BW: 148.9 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
2.5 miles / 305 calories / 43:02 minutes
= hours later =
Cardio
Incline treadmill walk
2.5 miles / 305 calories / 43:02 minutes
WEDNESDAY
BW: 147.4 lbs
waist: 33 3/4"
The Winter Swoler 1.0, Week 4, Day 2
Standing DB strict curl
10s 2 sets of 20
25s 12 / 12 / 12 / 12
Next week: Trim warm up sets by 50%. Add one working set.
Chins
BW 8 / 8 / 8 / 8 / 8
Standing shoulder press
10s 2 sets of 20 (Arnold press)
25s 12 / 12 / 12 / 12
Next week: Trim warm up sets by 50%. Add one working set.
DB high pull
10s 2 sets of 20
25s 2 sets of 10
Drop set (15 rep) 35s / 25s / 10s
A bit better this week. Still a little broken. Will work on these sets and reps for next week.
Single-arm band flyes
Green band 3 sets of 20
DB RDLs
45s 5 sets of 15
Next week: Drop sets to three. Add three reps.
also too, Hanging leg raises (12 reps) and band pull-aparts (10 reps) between exercises for a total of 60 and 50 reps, respectively. 85 minutes start to finish.
THURSDAY
BW: 146.5 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
2.5 miles / 304 calories / 43:04 minutes
= hours later =
Cardio
Incline treadmill walk
3.0 miles / 364 calories / 52:03 minutes
FRIDAY
BW: 145.8 lbs
waist: 33 1/2"
The Winter Swoler 1.0, Week 4, Day 3
Tate press
10s 3 sets of 20
25s 12 / 12 / 12 / 12
Next week: Trim warm ups by 50%. Add one working set.
DB decline bench press
25s 3 sets of 12
35s 8 / 8 / 8 / 8
Next week: Trim warm ups by 50%. Add one working set.
Rear delt raises
10s 2 sets of 20
25s 8 / 8 / 8 / 8 / 8
Lateral raises
5s 2 sets of 20
10s 15 / 15 / 15 / 15
Next week: Trim warm ups by 50%. Add one working set.
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
Next week: Add one working set.
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. Same as last week.
SATURDAY
BW:147.1 lbs
waist: 33 1.2"
Cardio
Incline treadmill walk
2.5 miles / 306 calories / 43:02 minutes
SUNDAY
BW: 148.0 lbs
waist: 33 3/4"
Cardio
Incline treadmill walk
2.5 miles / 305 miles / 43:04 minutes
= hours later =
The Winter Swoler 1.0, Week 4, Day 4
Standing DB alt curl
10s 2 sets of 10
25s 12 / 12 / 12 / 12 / 12
Hammer Chins
BW 8 / 8 / 8 / 8
Next week: Add one working set.
Standing Arnold/DB Press
10s 2 sets of 10 (Arnolds)
25s 12 / 12 / 12 / 12 / 12 (DB Press)
Band high pulls
Red band 3 sets of 20
DB flyes
10s 2 sets of 20
25s 10 / 10 / 10 / 10
Next week: Trim warm up sets by 50%. Add one working set.
Lying leg curl
10s 2 sets of 20
25s 8 / 8 / 8
Next week: Trim warm ups by 50%. 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.
MONDAY
BW: 149.4 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
2.5 miles / 304 calories / 43:03 minutes
= hours later =
The Winter Swoler 1.0, Week 5, Day 1
Overhead triceps extension
10s 2 sets of 20
25s 10 / 10 / 10 / 10
DB flat bench
25s 2 sets of 20
35s 2 sets of 12
Drop set (15) 45s / 35s / 25s
DB lateral raises
5s 2 sets of 20
10s 15 / 15 / 15 / 15
DB rear delt raises
10s 3 sets of 15
25s 10 / 10 / 10 / 10
DB humble rows
10s 2 sets of 20
25s 10 / 10 / 10 / 10 / 10
Lunges
25s 12 / 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.
95 minutes start to finish.
= hours later =
Cardio
Incline treadmill walk
2.5 miles / 303 calories / 43:13 minutes
TUESDAY
BW: 148.8 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
2.5 miles / 302 calories / 43:03 minutes
= hours later =
Cardio
Incline treadmill walk
2.5 miles / 305 calories / 43:02 minutes
WEDNESDAY
BW: 147.9 lbs
waist: 33 1/4"
Cardio
Incline treadmill walk
2.5 miles / 306 calories / 43:03 minutes
= hours later =
The Winter Swoler 1.0, Week 5, Day 2
Standing DB strict curl
10s 2 sets of 10
25s 12 / 12 / 12 / 12 / 12
Chins
BW 8 / 8 / 8 / 8 / 8
Standing DB Arnold/Shoulder press
10s 2 sets of 10
25s 12 / 12 / 12 / 12 / 12
DB high pull
10s 2 sets of 20
25s 2 sets of 10
drop set (15) 35 / 25 / 10
Single arm band flyes
Green band 3 sets of 20
Single-leg RDL
35 lbs 3 sets of 12
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. Trimmed rest periods by 25% (45 seconds for warmups; 90 seconds for work sets), which saved a bit of time - especially with the five set exercises.
= hours later =
Cardio
Incline treadmill walk
2.5 miles / 305 calories / 43:02 minutes
THURSDAY
BW: 147.2 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
2.5 miles / 306 calories / 43:03 minutes
= hours later =
Cardio
Incline treadmill walk
2.5 miles / 305 calories / 43:01 minutes
FRIDAY
BW: 147.2 lbs
waist: 33 1/2"
Weight loss feels like it’s stalling. Will finish up the two-a-day cardio this week. Was hoping for more calories burned and fat lost.
Cardio
Incline treadmill walk
2.5 miles / 301 calories / 44:03 minutes
= hours later =
The Winter Swoler 1.0, Week 5, Day 3
Tate press
10s 2 sets of 20
25s 12 / 12./ 12 / 12
These were tough. Will move on to a fifth set next week.
DB decline bench press
25s 3 sets of 12
35s 3 sets of 8
drop set (10 rep) 45s / 35s / 25s
Rear delt raises
10s 3 sets of 15
25s 10 / 10 / 10 / 10
Lateral raises
5s 2 sets of 20
10s 15 / 15 / 15 / 15 / 15
DB rows
25s 2 sets of 20
35s 2 sets of 12
drop set (20 reps) 45 / 35 / 25
DB back squat
45s 5 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. It’s a consistent session, I’ll give it that. Three weeks in a row to the minute.
SATURDAY
BW: 147.4 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
3.0 miles / 376 calories / 51:09 minutes
SUNDAY
BW: 146.8 lbs
waist: 33 1/2"
The Winter Swoler 1.0, Week 5, Day 4
Standing DB alt curl
10s 2 sets of 10
25s 21 / 21 / 21 / 21 / 21
Hammer chins
BW 8 / 8 / 8 / 8 / 8
Standing Arnold/DB press
10s 2 sets of 10 (Arnolds)
25s 12 / 12 / 12 / 12 / 12
Band high pulls
Red band 3 sets of 20
DB flyes
10s 2 sets of 20
25s 10 / 10 / 10 / 10 / 10
Lying leg curl
10s 2 sets of 20
25s 8 / 8 / 8 / 8
also too, Hanging leg raises (12 reps) and band pull-aparts (10 reps) between exercises for a total of 60 and 50 reps, respectively.
= hours later =
Cardio
Incline treadmill walk
2.5 miles / 305 calories / 43:02 minutes
MONDAY
BW: 147.8 lbs
waist: 33 1/2"
The Winter Swoler 1.0, Week 6, Day 1
Overhead triceps extension
10s 2 sets of 20
25s 10 / 10 / 10 / 10
Next week: Add one working set
DB flat bench
25s 2 sets of 20
35s 2 sets of 12
drop set (15 rep) 45s / 35s / 25s
These were stout. Going to stay here for another week.
Standing DB laterals
5s 2 sets of 20
10s 15 / 15 / 15 / 15 / 15
DB rear delts
10s 3 sets of 15
25s 10 / 10 / 10 / 10
Next week: Add one working set.
DB humble rows
10s 2 sets of 20
25s 10 / 10 / 10 / 10 / 10
Lunges
25s 12 / 12 / 12 / 12 / 12
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.
Pulling back on the cardio after going pedal to the metal last week. Will do cardio on Tuesday and Thursday this week only. Will also take the calories as low as possible on Tue/Thu also to boost the AMPK response. No carbs Tue/Thu (plus one more day, probably Wednesday). I get a pretty massive carb up that I’ll probably put on Saturday.
By the way, I’m following the advice/notes of Chris Aceto, who’s coached a number of pro bodybuilders.
95 minutes start to finish.
TUESDAY
BW: 146.9 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
3.0 miles / 342 calories / 53:01 minutes
Cutting back on the cardio and carbs this week. Will hit the treadmill again on Thursday and probably Saturday for more 50-ish minute sessions. Today was an AMPK day with total gross calories just north of 1,100.
WEDNESDAY
BW: 146.0 lbs
waist: 33 1/4"
The Winter Swoler 1.0, Week 6, Day 2
Standing DB strict curls
10s 2 sets of 20
25s 12 / 12 / 12 / 12 / 12
Chins
BW 10 / 10 / 10
Standing Arnold/DB press
10s 2 sets of 20
25s 12 / 12 / 12 / 12 / 12
DB high pull
10s 2 sets of 20
25s 2 sets of 10
drop set (15 rep) 35s, 25s, 10s
Single-arm flye
Green band 3 sets of 20
Single-led RDL
35s 3 sets of 12
also too, Hanging leg raises (12 reps) and band pull-aparts (10 reps) between exercises for a total of 60 and 50 reps, respectively.
AMPK day + a little cardio tomorrow. Calories were pretty modest today, as well, TBH. Approx 1500 w/ P142 F59 C58.
Started experimenting with replacing pre-workout meal with an intra workout carb + protein shake. Just wanted to have a little less going on in my stomach. I’m also putting together my spring program, which will focus on pec hypertrophy.
Also, too … #1000th log post!