THURSDAY
BW: 146.6 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
3.0 miles / 385 calories / 51:06 minutes
FRIDAY
BW: 146.2 lbs
waist: 33 1/4"
The Winter Swoler 1.0, Week 6, Day 3
Tate press
10s 2 sets of 20
25s 12 / 12 / 12 / 12
The last few reps on my left side are still a major struggle. Will stay here for another week.
DB decline bench press
25s 3 sets of 12
35s 3 sets of 8
drop set (10 rep) 45 / 35 / 25
DB lateral raises
5s 2 sets of 20
10s 15 / 15 / 15 / 15 / 15
Next week: Add three reps per set. Trim one working set.
DB rear delt raises
10s 3 sets of 15
25s 10 / 10 / 10 / 10
Next week: Add one working set.
DB rows
25s 2 sets of 20
35s 2 sets of 12
drop set (20) 45 / 35 / 25
Heels up DB back squat
45s 15 / 15 / 15 / 15 / 15
Next week: Add three reps per set. Trim 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.
Almost feels like I’m walking a tightrope trying to lose weight without battering myself with cardio all the time. Going to give it another week and see if I can continue to drift lower and leaner on the current, more moderate, 3x/week cardio regime.
SATURDAY
BW: 146.8 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
3.0 miles / 383 calories / 51:06 minutes
= hours later =
The Winter Swoler 1.0 Week 6, Day 4
Standing DB alt curl
10s 2 sets of 20
25s 2 sets of 10
35s 8 / 8 / 8
Hammer chins
BW 8 / 8 / 8 / 8 / 8
Standing Arnold/DB press
10s 2 sets of 20
25s 2 sets of 12
35s 8 / 8 / 8
Band high pulls
Red band 3 sets of 20
DB flyes
10s 2 sets of 20
25s 10 / 10 / 10 / 10 / 10
Next week: Add two reps per set. Trim one working set.
Lying leg curl
10s 2 sets of 20
25s 8 / 8 / 8 / 8
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.
SUNDAY
BW: 148.0 lbs
waist: 33 3/4"
Cardio
Incline treadmill walk
3.0 miles / 376 / 51:11 minutes
MONDAY
BW: 149.0 lbs
waist: 33 1/2"
The Winter Swoler 1.0, Week 7, Day 1
Overhead triceps extensions
10s 2 sets of 20
25s 10 / 10 / 10 / 10 / 10
Tough final reps. Will stay here another week.
DB flat bench
25s 2 sets of 20
35s 2 sets of 12
drop set (15) 45 / 35 / 25
Tough final reps here also. Will stick around.
Standing DB lateral raises
5s 2 sets of 20
10s 15 / 15 / 15 / 15 / 15
Felt strong here. Next week: trim two working sets and add three reps per set.
DB rear delt raises
10s 3 sets of 15
25s 10 / 10 / 10 / 10 / 10
DB humble rows
10s 2 sets of 20
25s 12 / 12 / 12
Lunges
25s 3 sets of 15
also too, ab crunches 30 reps and shoulder over and backs with the green band 10 reps between exercises for a total of 150 reps and 50 reps respectively.
TUESDAY
BW: 149.0 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
3.0 miles / 383 calories / 51:01 minutes
WEDNESDAY
BW: 148.9 lbs
waist: 33 1/2"
The Winter Swoler 1.0, Week 7, Day 2
Standing DB strict curl
10s 2 sets of 20
25s 15 / 15 / 15
Chins
BW 10 / 10 / 10
Next week: Add one working set.
DB shoulder press
10s 2 sets of 20 (Arnolds)
25s 2 sets of 12
35s 8 / 8 / 8
Next week: Add one working set.
DB high pull
10s 2 sets of 20
25s 2 sets of 10
single-arm drop set (15) 35lbs / 25lbs / 10lbs
Single-arm flye
Green band 3 sets of 20
Single-leg RDL
35 lbs 4 sets of 12
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. Finally getting the mechanics of the single-leg RDL. DB high pulls are starting to feel ok. I’m getting close to full range of motion on all reps left and right sides.
THURSDAY
BW: 148.3 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
3.0 miles / 382 calories / 51:09 minutes
FRIDAY
BW: 146.6 lbs
waist: 33 1/2"
The Winter Swoler 1.0, Week 7, Day 3
Tate press
10s 2 sets of 20
25s 12 / 12 / 12 / 12
Significant strength advantage on my right side developing as that shoulder heals.
DB decline press
25s 3 sets of 12
35s 3 sets of 8
drop set (12) 45s / 35s / 25s
Standing DB lateral raises
10s 5 set of 20
Grabbed 10s by accident so just stayed with them instead of doing a warmup. Tried to do 25 lbs for just a few reps but was much too heavy. Will switch to seated raises with next program to increase difficulty.
Rear delt DB raises
10s 3 sets of 15
25s 10 / 10 / 10 / 10 / 10
DB rows
25s 2 sets of 20
35 2 sets of 12
drop set (20) 45 / 35 / 25
Heels up back squat
45s 3 sets of 18
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 50 reps respectively.
Saturday
BW: 147.4 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
3.0 miles / 376 calories / 51:06 minutes
Sunday
BW: 146.8 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
2.5 miles / 305 miles / 43:02 minutes
MONDAY
BW: 148.0 lbs
waist: 33 3/4"
The Winter Swoler 1.0, Week 7, Day 4
Standing DB alt curl
10s 2 sets of 20
25s 2 sets of 10
35s 8 / 8 / 8
Hammer chins
BW 3 sets of 10
Standing Arnolds/DB press
10s 2 sets of 20
25s 2 sets of 12
35s 8 / 8 / 8
Band high pulls
Red band 3 sets of 20
DB flyes
10s 2 sets of 20
25s 2 sets of 12
35s 8 / 8 / 8
Lying leg curl
10s 2 sets of 20
25s 8 / 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.
90 minutes start to finish. Took an extra day away from the weights since I was feeling a little run down.
TUESDAY
BW: 147.6 lbs
waist: 33 3/4"
Cardio
Incline treadmill walk
2.5 miles / 304 calories / 43:01 minutes
= a few hours later =
Cardio
Incline treadmill walk
2.5 miles / 306 calories / 43:04 minutes
WEDNESDAY
BW: 147.2 lbs
waist: 33 1/4"
The Winter Swoler 1.0, Week 8, Day 1
Overhead triceps extension
10s 2 sets of 20
25s 10 / 10 / 10 / 10 / 10
DB flat bench
25 2 sets of 20
35s 2 sets of 12
drop (15) 45s / 35s / 25s
Standing DB lateral raises
5 sets of 20
Standing rear delt laterals
10s 3 sets of 15
25s 10 / 10 / 10 / 10 / 10
Did these Paul Carter style with the movement more 45 degrees backward rather than fully lateral. “Swept wing” or “swept back” as opposed to “straight” in wing configuration parlance …
DB humble rows
10s 2 sets of 20
25s 12/ 12 / 12
Lunges
25s 3 sets of 15
This has been consistently the most painful exercise I do in Winter Swoler. Today was no exception. Serious burning in thee quads.
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 50 reps respectively.
Final week of Winter Swoler. 100 minutes start to finish for today’s session. Three more sessions to go and hoping to wrap this up over the weekend (start of spring). Plan after that is to take a week off (conference week in my Clark Kent life), then begin my spring program, focusing on chest/pectoral hypertrophy.
THURSDAY
BW: 148.1 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
3.0 miles / 375 calories / 51:03 minutes
FRIDAY
BW: 148.4 lbs
waist: 33 2/1"
The Winter Swoler 1.0, Week 8, Day 2
Standing DB strict curls
10s 2 sets of 20
25s 15 / 15 / 15
Chins
BW 10 / 10 / 10 / 10
Tweaked my neck on the final reps of my third set. Still aching a bit after training.
Standing DB shoulder press
10s 2 sets of 20
25s 2 sets of 12
35s 8 / 8 / 8 / 8
DB high pull
10s 2 sets of 20
25s 2 sets of 10
drop (15) 35 / 25 / 10
Single-arm flye
Green band 3 sets of 20
Single-leg RDL
35s 5 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.
SATURDAY
BW: 149.0 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
3.5 miles / 472 calories / 60:02 minutes
=
SUNDAY
BW: 147.2 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
3.0 miles / 375 calories / 51:08 minutes
Deload Week
Taking it down a few notches for deload during conference week. I’ve pulled two consecutive all-nighters (I’m in Seattle and the digital conference is on Berlin time) and am really glad I scheduled the break for this stretch.
I did leave two workout sessions on the table for The Winter Swoler. But I feel as if I’ve gotten in good work over the past eight weeks (a total of 30 90-minute sessions) and am ready to rest a bit and change things up. Doing three sessions of cardio this week (MWF), plus more on the weekend. I won’t be able to settle into a new routine until mid-April due to, in part, an upcoming vacation.
Depending on the vaccination pace here in WA, I’ll either do one more bodybuilding program (probably chest specialization) over April and May, or start emphasizing conditioning ahead of a return to the jiu-jitsu mats sometime over the summer.
Monday
BW: 148.8 lbs
waist: 34 1/2"
Cardio
Incline treadmill walk
2.5 miles / 305 calories / 43:03 minutes
=
Tuesday
BW: 148.4 lbs
waist: 34"
Off
=
Wednesday
BW: 147.2 lbs
waist: 34"
Cardio
Incline treadmill walk
3.0 miles / 376 calories / 51:08 minutes
Caught a nice video from Rafael Lovato Jr. on the competition mindset. It’s been good listening to a lot of bodybuilders during the lockdown to keep my sense of competition - generally speaking - sharp. But it’s getting toward time to turn back toward BJJ and figure what the “second half” of my jiu-jitsu career on the other side of COVID - and in the later half of my fifties - will be like.
Thursday
BW: 146.4 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
3.0 miles / 375 calories / 51:09 minutes
=
Friday
BW: 144.3 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
3.0 miles / 375 calories / 51:09 minutes
Saturday
BW: 146.4 lbs
waist: 33 1/2"
Cardio
Incline treadmill walk
3.0 miles / 377 calories / 52:01 minutes
=
Sunday
BW: 147.4 lbs
waist: 33 3/4"
Cardio
Incline treadmill walk
3.0 miles / 376 calories / 51:04 minutes
MONDAY
BW: 148.0 lbs
waist: 33 1/2"
Spring Training 1.0, Week 1, Day 1
EMOM (30 minutes)
3 BW pullups
3 BW dips
3 BW squats (+50 lbs )
Cardio
Incline treadmill walk
2.5 miles / 305 calories / 43:02 minutes
Macros: 1700 => P140 C97 F77
First time training dips since screwing up my rotator cuff doing dips last fall. Very happy that I took the months off the exercise, one of my favorites, to allow my shoulder to heal up. No issues so far. I’ll only do these once a week for now. But glad to have them back in the rotation.