FRIDAY
BW: 154.4 lbs
waist: 35"
BP: Yellow
Thursday steps: 8.8k
OFF
SATURDAY
BW: 155.0 lbs
waist: 34 1/2"
BP: Yellow
Friday steps: 8.8k
Conditioning
Zone 3 Cardio
Stairmill
10:15 minutes / 610 steps / 102 calories
Zone 2 Cardio
Incline treadmill w/16 lb vest
3.3 miles / 438 calories / 60 minutes
SUNDAY
BW: 155.6 lbs
waist: 35:
BP: Orange
Saturday steps: 13.2k
OFF
Took my neighborhood walk this morning. About 4,000 steps with a nice long incline for the first 25% or so. Will start my days with this unweighted for now. Goes great with first 30 minutes of the Tenet soundtrack, BTW.
Tomorrow starts RPM Full Body 2.0. 12 weeks of 4x/week training into late February. The past few weeks have given me some good ideas about the variations I’ll use between heavy, medium, and light sets to keep things challenging.
Considering some dynamic work (jumps, mostly) as part of the warmup. Will also re-introduce carries and row finishers on alternate days.
Goal is increased work capacity and fat loss (average 1.0 lb a week for 12 weeks).
MONDAY
BW: 154.8 lbs
waist: 35"
BP: Yellow
Sunday steps: 11.4k
AM Walk? Yes!
RPM Full Body 2.0 | Wave One, Day One
Deadlift (H) as Conventional BB deadlift
95 lbs x 3
135 lbs x 3
175 lbs x 3
10 minutes EMOM 200 lbs x 3
These felt just about right.
Vertical pull (L) as Weighted chin-up
5 minutes EMOM +10 lbs x 5
5 minutes EMOM BW x 5
These were too heavy. Probably need to do (L) as BW chins x 5, (M) as NG chins +5 lbs x 4, and (H) as Pullups +10 lbs x 3.
Vertical push (M) as Seated machine press
50 lbs x 8
70 lbs x 6
2 minutes EMOM 90 lbs x 4
8 minutes EMOM 70 lbs x 4
Once again started too heavy. Was tempted to do high incline seated Smith machine presses and think I’ll give in to that temptation next time I do Vertical Push (M).
Zone 2 Cardio
Incline treadmill walk
30:11 minutes / 1.75 miles / 217 calories
TUESDAY
BW: 153.8 lbs
waist: 34 1/2"
BP: Yellow
Monday steps: 12.5k+
AM Walk? Yes!
Conditioning
Zone 4 Cardio
Stairmill
10:02 minutes / 600 steps / 100 calories
My HR is typically above 155 bpm for the duration. So, at least for now, this is zone 4 work.
Zone 2 Cardio
Incline treadmill walk w/16 lb vest
2.5 miles / 300 calories / 45 minutes
In order to keep my fat loss goals on track, I’m going to alternate weight training days and cardio days. It seems like I get into trouble when I do too many days in a row of lifting weights; my body totally loses interest in fat loss. I’m thinking that an alternating approach, with calories low on the cardio day, might be most effective.
WEDNESDAY
BW: 155.0 lbs
waist: 35"
BP: Green
Tuesday steps: 11.9k+
AM Walk? Yes!
RPM Full Body 2.0 | Wave One, Day Two
Squat (L) as Zercher squat
bar x 10
85 lbs x 8
10 minutes EMOM 115 lbs x 5
Arms are a little sore from holding the bar. But this beats the rack and the California grip, neither of which are working for me in the front squat. The pad definitely helped.
Horizontal Pull (M) as Seated Low Pulley Row
35 lbs x 10
50 lbs x 8
70 lbs x 6
5 minutes EMOM 75 lbs x 4
5 minutes EMOM 65 lbs x 4
Once again, started too heavy with these. Should probably drop down to 60 lbs as the Medium load and work my way back up.
Horizontal Push (H) as Seated machine press
75 lbs x 8
100 lbs x 6
10 minutes EMOM 125 lbs x 3
Used the neutral grip on these, which helped. Also focused on the the Van Wyck technique of bringing the chest forward and rocking back out of the press.
Core/Carry/Conditioning (10 min) as row sprints
2:06 minutes / 23 calories / 428m
2:06 minutes / 24 calories / 441m
2:06 minutes / 23 calories / 430m
2:07 minutes / 26 calories / 461m
2:07 minutes / 26 calories / 461m
About a 90 minute session start to finish. I love the idea of getting out of the gym in an hour. But I want to make sure I’m including the core/carry/conditioning component of RPM Full Body to get the full benefits of the program. And that means saving an extra 15-30 minutes after the weight work is done.
One thing I’ll say about the new format: being forced to repeatedly see an image of myself from six years ago that is not too different from the image of myself I’d take tomorrow morning serves as a strong incentive to get into better shape once and for all. T-ransformation 2024 here I come!
Started my T-Nation log in December 2017. Six years later, I’m closer than ever to moving on. The new format makes me feel disconnected to every other person on the forums. Half the joy of the forums was how easy it was to see what other people are up to. The new format makes me work quite hard to recover that experience. Too hard.
I’m deciding between posting workouts at my old jiu-jitsu blog (sidecontrol.blogspot.com) or my Instagram. The latter requires pictures, so maybe just the blog for now. I’ll still stop by to visit, pick up a little inspiration, and check on some of my favorite T-Nation follows. But the T-Nation forums as a daily destination is probably done.
That means a lot coming from you. You’re a great follow, yourself.
It looks like they might have restored the old version, though - which was a nice surprise to wake up to this morning!
Thrilled to see the return of the old format. Truly. Thanks, guys.
THURSDAY
BW: 154.4 lbs
waist: 34 1/2"
BP: Yellow
Wednesday steps: 11.8k+
AM Walk? Yes!
Conditioning
Incline treadmill walk w/16 lb vest
3.3 miles / 400 calories / 60 minutes
FRIDAY
BW: 154.8 lbs
waist: 34 3/4"
BP: Yellow
Thursday steps: 20.5k+
AM Walk? Yes!
RPM Full Body 2.0 | Wave One, Day Three
Warmup - Incline treadmill walk
1 mile / 20 minutes / 100 calories
Deadlift (M) as Snatch-grip deadlift
95 lbs x 5 / 135 lbs x 5 / 155 lbs x 3
10 minutes EMOM 170 lbs x 4
Vertical pull (H) as Weighted pullups
10 minutes EMOM +25 lbs x 3
Vertical push (L) as Z press
bar x 10
10 minutes EMOM 65 lbs x 5
SATURDAY
BW: 154.4 lbs
waist: 34 1/2"
BP: Yellow
Friday steps: 11.1k+
AM Walk? Yes!
Spent the day with family. Went to the Arizona Theatre Company production of Scrooge! and then went out for a great Chinese dinner at Chef Wang’s.
SUNDAY
BW: 155.8 lbs
waist: 35"
BP: Yellow
Saturday steps: 8.8k+
AM Walk? Yes!
Took the day off to do some yardwork (actually got a few loaded carries in!). Steps for the day will be good, almost 14k. Just a busy weekend+ with family.
Final four weeks of the year. Looking to get to down to 150 lbs ahead of the 2024 Transformation. Much work to do.
1668 calories = P139 F45 C124
MONDAY
BW: 157.8 lbs (truly not very good at this …)
waist: 35"
BP: Yellow
Sunday steps: 6.9k+
AM Walk? Yes.
RPM Full Body 2.0 | Wave One, Day Four
Squat (H) as BB back squat
bar x 10 / 95 lbs x 8 / 135 lbs x 5
10 minutes EMOM 165 lbs x 3
This weight felt about right. It’s about the same as my Deadlift (M) day, which is good.
Horizontal pull (L) as Unilateral plate loaded row, weight per side
45 lbs x 10 / 70 lbs x 8 / 90 lbs x 5
10 minutes EMOM 100 lbs x 5 x 10
Completed these but there were probably too heavy for the (L) series. Was closer to (M) or even (H), if I wanted to slow the eccentric, squeeze more at the top, etc.
Horizontal push (M) as BB incline bench
bar x 10 / 85 lbs x 8
10 minutes EMOM 105 lbs x 4
Used a plate under the bench for a low incline. Did these with a three-count eccentric, a two-count hold at the bottom, and a steady, but not explosive concentric. Maybe a two-count. Felt very good on the rotator cuff … Would love for Santa to bring me a Swiss bar in a few weeks, but happy the shoulder is holding up.
Trained at an earlier time today which really felt better - including the lighter traffic getting back and forth to the gym. Will try and push it a little earlier, but loved the difference. It was also fun to be in a slightly more crowded gym - as long as there’s at least one empty squat rack when I arrive.
Today marks day one of my Poorman’s Velocity Diet. Bringing out the biggest guns I know of to reach 150 lbs by December 31. Also trying to up fluid intake toward that 80oz/day mark. Got just north of 60oz today.
1623 calories = P156 F56 C42
TUESDAY
BW: 154.4 lbs (whew …)
waist: 34 3/4"
BP: Yellow
Monday steps: 11.6k+
AM walk? Yes!
Conditioning
Zone 4 Cardio
Stairmill
10:06 minutes / 600 steps / 101 calories
Zone 2 Cardio
Incline treadmill w16 lb vest
2 miles / 270 calories / 35 minutes
1698 calories = P167 F62 C51
Calories a little on the high side for a non-weight lifting day. But macros were good and steps were high (14k+). I’ll try and take a bigger bite out of tomorrow as far as a calorie deficit goes.
WEDNESDAY
BW: 154.4 lbs
waist: 34 1/2"
BP: Yellow
Tuesday steps: 14k+
AM walk? Yes!
RPM Full Body 2.0 | Wave One, Day Five
Warmup
Incline treadmill walk
10 minutes / 65 calories
Deadlift (L) as BB RDL
bar x 10 / 95 lbs x 8
10 minutes EMOM 135 lbs x 5
Used straps. Definitely helped my focus to not be distracted by grip issues. I am starting to notice the difference after spending the past few months emphasizing posterior chain hypertrophy …
Vertical Pull (M) as Neutral grip weighted chin-up
10 minutes EMOM +10 lbs x 4
Vertical Push (H) as BB OHP
bar x 10 / 65 lbs x 8
10 minutes EMOM 85 lbs x 3
Day 3 of Poorman’s Velocity Diet. So far, so good.
1531 calories = P149 F32 C53
THURSDAY
BW: 155.2 lbs
waist: 34 1/2"
BP: Green
Wednesday steps:
AM walk? Yes!
Conditioning
Zone 4 Cardio
Stairmill
10:06 minutes / 600 steps / 101 calories
Zone 2 Cardio
Incline treadmill walk w/16 lb vest
3.2 miles / 445 calories / 60 minutes
Got a little annoyed at the movement on the scale (or lack thereof) so I did a modest-AMPK day. Intermittent fasted until about 4pm. Targeted calories around 1,400, which isn’t low enough for a real AMPK day (closer to 800 calories). I’ll give it another shot. Macros are pretty punk tambien. But the focus was on the deficit (including help from activity with steps >17k).
1642 calories - P72 F60 C60 (one or two handfuls of peanuts too many …)
FRIDAY
BW: 155.2 lbs
waist: 34 1/4"
BP: Green
Thursday steps:
AM walk? Yes.
Another above 155 lb weigh-in. Will do a modified IF with a protein shake during training around noon.
Full Body RPM 2.0 | Wave One, Day Six
Squat (M) as Paused conventional BB back squat
bar x 10 / 95 lbs x 8
10 minutes EMOM 120 lbs x 4
Horizontal pull (H) as Seated machine row - middle grip
50 lbs x 10 / 95 lbs x 8 / 125 lbs x 5
10 minutes EMOM 155 lbs x 3
Horizontal push (L) as Seated incline plate loaded press
50 lbs x 10
10 minutes EMOM 70 lbs x 5
SATURDAY
BW: 154.6 lbs
waist: 34 1/2"
BP: Green
Friday steps: 14.8k+
AM walk? Yes.
+=OFF=+
SUNDAY
BW: 156.6 lbs
waist: 35"
BP: Yellow
Saturday steps: 10.6k+
AM walk? No.
Full Body RPM 2.0 | Wave One, Day Seven
Forgot my logbook (a first), and forgot that I had all my workouts laid out here. Tried to guess and ended up doing the wrong routines for pull (did medium instead of light) and push (did light instead of medium). It’s been that kind of 24 hours …
Deadlift (H) as Conventional BB
95 lbs x 3 / 135 lbs x 3 / 175 lbs x 3
10 minutes EMOM 200 lbs x 3
These felt about right. Working on some new cues in the setup and lockout. Because I have long arms, I have developed a tendency to shrug the final part of the lockout. I feel as if there is a certain “spot” where the bar should rest at the lockout that happens to be a little higher than my long arms allow me to go. Long arms are a good problem to have as a puller, but I’m still working around how it’s influenced my form for the negative.
Vertical pull () as Weighted chins
10 minutes EMOM +10 lbs x 4
These were supposed to be (L) vertical pulls, which are BW chins. Still trying to figure out how to program these. Pullups are the hardest exercise of the three (chins, NG chins, pullups), so I’m not sure if I want to weight them and do fewer or do BW and try and get five.
Vertical push () as Seated high incline Smith machine press
bar x 10 / 50 lbs x 8 / 60 lbs x 6
10 minutes EMOM 70 lbs x 5
These were pretty stout by the end. Was supposed to do a (M) vertical push and this would have been fine for that with four reps instead of five.
1797 calories = P114 F69 C95
MONDAY
BW: 156.6 lbs
waist: 35"
BP: Orange
Sunday steps: 9.3k+
AM walk? Yes!
Wasn’t sure how to handle today. Have become a bit disenchanted with all the Zone 2 cardio and its lack of impact on fat loss. Also listened to a few of my favorite follows (i.e., Eugene Teo) who made the point about how overrated cardio is for fat loss. Decided to work on shoulders and abs.
Zone 4 Cardio
Stairmill
10:02 minutes / 102 calories / 610 steps
Shoulder Hypertrophy/Rehab + Core/Abs
Cable upright rows
12.5 lbs x 10 x 3
Cable cross body laterals
5 lbs x 10 x 3
Cable external rotations
2.5 lbs x 10 x 3
Goal with these is to start very light, too light even. Time to fortify these shoulders once and for all. Will train these on non RPM Full Body days.
HLRs
BW x 10 x 3
Weighted abs crunch
42.5 lbs x 20 x 3
Too many “ghost” calories, upwards of 200-300 calories, almost always fat (i.e., peanuts, walnuts, etc.), after hours. One last dragon to slay.
1654 calories = P148 F59 C41
TUESDAY
BW: 155.8 lbs
waist: 35"
BP: Orange
Monday steps: 11.7k+
AM walk? Yes.
I feel as if I live and die with every pound these days. Funny that Thibaudeau’s article on cardio and fat loss would appear just after I’ve picked the other side on the issue. I’m sticking with my guns. I’ll kick in the extra cardio - especially the Zone 2 cardio - when I get to 149 lbs.
Full Body RPM 2.0 | Wave One, Day Eight
Squat (L) as Zercher squat
bar x 10 / 85 lbs x 8
10 minutes EMOM 115 lbs x 5
These were tough. Not too tough. But pretty damn tough.
Horizontal pull (M) as Seated cable low row
35 lbs x 8 / 50 lbs x 5
10 minutes EMOM 70 lbs x 4
Stout work here. Weight is good work.
Horizontal push (H) as Seated machine press
75 lbs x 8 / 100 lbs x 5
10 minutes EMOM 125 lbs x 3
1588 calories = P102 F51 C72
WEDNESDAY
BW: 154.2 lbs
waist: 34 3/4"
BP: Yellow
Tuesday steps: 14.2k+
AM walk? Yes!
Appreciate the movement on the scale. Trying to be extremely accurate with calorie counting.
Zone 4 Cardio
Rower
10:06 minutes / 107 calories / 1980m
Shoulder Hypertrophy/Rehab + Core/Abs
Cable upright rows
12.5 lbs x 10 x 3
Cable cross body laterals
5 lbs x 10 x 3
Cable external rotations
2.5 lbs x 10 x 3
Core/Abs (as Farmer’s Walk)
100 lbs (two 50 lb DBs) x 30 sec walk / 30 sec rest
10 rounds
1521 calories = P145 F38 C55
THURSDAY
BW: 155.4 lbs
waist: 34 1/2"
BP: Yellow
Wednesday steps:
AM walk? Yes.
Conditioning / Fat Loss
Zone 2 Cardio
Incline treadmill walk w/16 lb vest
3.3 miles / 400 calories / 60 minutes
1689 calories = P142 F49 C66
Some interesting insights in the latest T-Nation article on fat loss.
I applied the first four takeaways to my current situation.
12 calories/pound of lean body mass
I use the Navy Calculator for LBM and get 123 1/2 lbs. That’s been consistent for me for years. Rounding up to 125 for simplicity’s sake, and multiplying by 12 gives me 1,500 calories. I’ve never been recommended calories this low, but I’ve always thought most calculators recommended far too high of a caloric intake for me for fat loss. This makes more sense.
1-1.5 grams of protein/pound of lean body mass
That’s 125g (500 calories). I often eat more, though I’ve been better at pulling back lately.
20% calories dietary fat mostly as byproduct of protein sources and maybe some Flameout
That’s 33g (300 calories). I often eat twice that. Most of the time I eat twice that.
Remaining calories to carbs
This allows me up to 175g (700 calories) in carbs. I can’t imagine eating that many carbs on purpose (unless significant amounts of fat were also involved …)
The rest of the recommendations are fine: weekly cheat meal, eat lighter earlier and heavier (and more carb-oriented) later, measure your food and, of course, strength train at least three times a week. But the first four were revealing. Most critically, don’t sweat the carbs, but focus on the fats. That extra 300 calories (or more) easily take me from a fat-losing 1,500 cal/day to a maintenance-like 1,800 cal/day.
I also think that the extra fats are slowing my digestion, which only exacerbates the challenge of managing the excess calories.
