Cookies and Beer Most of the Year

Training Training Logs
301

5/21/2019

A1)Deadlift (ramp up sets) 196lbs x5, 227lbs x5, 257lbs x10 (switched to mixed grip)
B1) Barbell bench press (ramp up sets), 130lbs x5, 150lbs x5, 170lbs x10
C1) 45 degree reverse crunch: x20, x20, x15, x12
D1) Barbell preacher curls: 60lbs x10, x8, x7, x6
E1) Single leg calf raises with 2 sec pauses (top/bottom) off step (Bodyweight) x12, x10, x10 (alternating legs, no rest)

Minimalist workout today, no giant sets, no conditioning… in and out. Got a few 20 minute walks in throughout the week.

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302

This backfired for me. I have a few drinks to relax on a stressful day… then my inhibitions go out the door and I wind up eating ice cream and popcorn and another drink. :joy::joy::joy:

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303

MMMM…ice cream and beer and popcorn…

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304

5/24/19

Bodyweight: 202lbs or 204lbs depending on the scale

80 yard interval runs; 30 seconds rest, x10
Torque Tank push/pull, knees bent 50 yard x5 rounds each
Single leg calf hops, arms in the air x20 each leg, 3 rounds
Cable face pulls, 27.5lbs x20 x2
Left shoulder wall mobility
Indoor track walk, 5 min cool-down

This part of the week has been killer for me. Can’t drink enough coffee, irritable, not rested enough when I wake up. Had a later family graduation party for my nephew last night. The holiday weekend sounds mighty fine right now…

3 Likes
305

5/25/19

Family time with nice weather after work this morning and hardware store trip, messed around with some tennis balls , followed by outdoor track sprints with the wind. About an hour total time.

80 yards x8 sprints straight away’s with walking the turns and another lap or two walking.

Goes without saying but:

OUTDOOR SPRINTS >>>INDOOR SPRINTS

All I want is about 17 beers now. But I’ll be good.

2 Likes
306

5/26/19

Bodyweight: 200.5lbs-yeah

A1) Back squat: (ramp up sets x4) 190lbsx3, 215lbs x3, 245lbsx1.5- (doh–one solid rep, one slow eccentric to supports)
B1) Barbell overhead press: (ramp up sets x4) 105lbs x3, 120 lbs x3, 134 lbs x4, Joker sets: 134lbs x3, x2, x2, x2

Giant set

C1) Dips (bodyweight): x15, x10, x5
C2) Pull-up parallel grip (bodyweight) x8, x5, x4
C3) Seated calf raise machine (2 sec pauses top and bottom): 50lbs x12, x10, x8

D1) V-raise Hammer Strength hack squat machine (3 second eccentric) (225lbs) x8, x8, x8, x8, x8, x8 (facing the back pad so heels elevated on the platform)
E1) Prone hamstring curl machine: 95lbs x10, x10
F1) Incline dumbbell biceps curls: 30’s x8, x8, x8 (hard contraction at the top)

Thrilled I’m at 200lbs for the first time in like 11 years. The damned back squat is a grind, so I took my missed 3 reps out on the Hammer strength/hack machine and did like 60 reps total. I almost busted a nut, at least half a nut, giving myself about 60 second rest periods.

I’m still losing fat, and with 40-50% daily calories as protein, I’m not worried about muscle loss- yet. I will admit I feel like shit…just not, “can’t move shit,” yet. But with 2-3 conditioning sessions a week separate from my 5/3/1 weight training days, I see no reason to change anything yet.

3 Likes
307

5/28/19

Bodyweight: 203lbs

A1)Deadlift (ramp up sets) 211lbs x3, 241lbs x3, 271lbs x8 (switched to mixed grip)
B1) Barbell bench press (ramp up sets), 140lbs x3, 158lbs x3, 180lbs x5
C1) One arm dumbbell rows 75lbs x10, x10, x10 switching arms, minimal rest
D1) 45 degree reverse crunch: x20, x15, x15, x12

Giant set:
E1) Barbell preacher curls: 60lbs x10, x8, x7, x5
E2) Incline dumbbell bench, arms rotating to supinate: 55’s x10, x8, x5, x5

F1) Single leg calf raises with 2 sec pauses (top/bottom) off step (Bodyweight) x12, x10 (alternating legs, no rest)
G1) 6-way dumbbell delt raise: 10’s x10, x10, x8

Conditioning: weighted jump rope, single hops, x40, x4

Feel shitty. Don’t hurt, just exhausted. Had a half-slab of smoked ribs yesterday, and golly…those were better than chicken. More chicken…

2 Likes
308

5/30/19

Morning conditioning:

80 yard interval runs; 30 seconds rest, x10
Torque Tank level 3 push/pull, knees bent 50 yard x5 rounds each
Single leg calf hops, arms in the air x20 each leg, 3 rounds
Cable face pulls, 27.5lbs x20 x2
Left shoulder wall mobility

About 30 minutes total, about 20 second rest periods for all

Diet: (should still be posting this)

Breakfast: Black coffee, Combat Cookies and Cream Protein (2 scoops) mixed with 1 and 1/4 cup cooked oatmeal, strawberries, Curcumin

Lunch: Combat Protein (3 scoops) with water, 2 scoops Superfood, 1 medium pear, 2 mini brownie bites from Costco

Dinner: 14 oz skinless grilled chicken breasts, 1 cup cooked rice, Normandy vegetables

7 caps Elite Pro Minerals before bed

Calories: 2166, Protein: 267g, Carbs: 209g, Fat: 53g

2 Likes
309

Conditioning sucks, but anything beats steady state cardio.

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310

6/1/19

Bodyweight: 199.6 lbs
Under 200lbs, it’s been nearly 12 years…:slight_smile:

Started morning with some tennis serves, drills, and push mower on the grass for about 1 hour…

A1) Back squat: Multiple warm up sets, 205lbs x5… aaaannnd I wussed out. Was supposed to go for a max today…realized after leaning on the bar for the better part of 5 minutes I have 0.000% motivation to attempt that today…

Also skipped OHP and Hack Squat…

Giant set

C1) Dips (bodyweight): x10, x10, x8, x5
C2) Pull-up parallel grip (bodyweight) x10, x8, x5, x4
C3) Seated calf raise machine (2 sec pauses top and bottom): 50lbs x12, x10, x8, x8

E1) Prone hamstring curl machine: 100lbs x6, x6, x6, x6
F1) Incline dumbbell biceps curls: 30’s x8, x8, x8 (hard contraction at the top)

Re-thinking my training, what I want to include and not include. May finish the month with 5/3/1, definitely not bumping training maxes if I do. Can anyone suggest a good pre-workout? Or how to find time for a nap perhaps?

2 Likes
311

Diet:

Breakfast: Black coffee, 2 whole eggs, 15 tbs egg whites, 1 tbsp EVOO, 1 cup cooked oatmeal, strawberries, Curcumin, Vit D

Lunch: Combat Protein (3 scoops) with water, 2 scoops Superfood, 6 caps Flameout

During workout: 3 scoops Mag-10 with water/flavoring, 8oz tart cherry juice

Dinner: 8 oz skinless shredded chicken breasts, salsa, jalapeno sauce, 8 oz baked potato, 1 tbsp butter/salt, 1/2 cup raw saurkraut

7 caps Elite Pro Minerals before bed

Calories: 2071, Protein: 217g, Carbs: 145g, Fat: 62g

312

Awesome, congrats man.

Good decision not to try it. I’ve done it before and it always ends in disaster.

1 Like
313

Thanks Mort, I can always count on you for encouragement… I think I’m gonna try my max again in the next two sessions, hopefully I feel like lifting weight then. My morning preceding the attempt sure didn’t set me up for success.

314

6/4/2019

A1)Deadlift (ramp up sets) 225lbs x5, 255lbs x3, 287lbs x6 (PR) (switched to mixed grip), Joker sets: 287lbs x 4, x3, x3
B1) Barbell bench press (ramp up sets), 150lbs x5, 168lbs x3, 188lbs x4
C1) One arm dumbbell rows 75lbs x10, x10, x10, x8 switching arms, minimal rest
D1) 45 degree reverse crunch: x20, x15, x15, x12

Giant set:
E1) Barbell preacher curls: 60lbs x10, x8, x6, x5
E2) Incline dumbbell bench, arms rotating to supinate: 55’s x10, x8, x5, x5

F1) Single leg calf raises with 2 sec pauses (top/bottom) off step (Bodyweight) x12, x10 (alternating legs, no rest)
G1) 6-way dumbbell delt raise: 15’s x8, 10’s x10, x10

Finisher: 30 push-ups

Mid-back is a little suspect right now, feels like a rib is outta place. Hit a deadlift PR, my original 1 rep max was 285lbs.

2 Likes
315

6/6/19

Bodyweight: 201.3 lbs

Conditioning crap

Airdyne bike: 5 min easy pace then 30 sec on (hard as I can push)/ 30 sec easy pace for another 5 minutes

Weight jump rope, 60 jumps/60 sec rest x5 rounds

Easy walk around track 6 min

316

6/8/19

So summer is pretty much here and the grind of indoor work and grinding out heavy reps has lost its appeal. I’ve actually felt like more conditioning/cardio/high rep work with less exertion, which is what my next program will be based on. I don’t wanna lose too much strength in the process, but am also getting tired of a consistently tight spine from all the barbell movements. It’s also funny to me that the seasons around where I live seem to lend themselves to different types of training. For me, the heavy weights always move better in the winter time.

On the diet front the 2100- 2200 cals per day I was averaging has creeped up to about 2400-2500. Not seeing a significant jump in the scale, as it was high protein, healthy food, but I wanna clean that up, quick.

317

I wish I didn’t have to modify my training so much but my lower back feels much better now that I don’t deadlift and squat. I fear that my back is weaker, but it’s definitely nice not being sore every day.

318

6/9/19

Bodyweight: 198 lbs

A1) Back squat: (ramp up sets x4) 205lbs x5, 230lbs x2, x2, 257lbs x- no F’ing way
B1) Barbell overhead press: (ramp up sets x4) 112lbs x5, 127lbs x3, 142lbs x nope

Giant set

C1) Dips (bodyweight): x15, x10, x8
C2) Pull-up parallel grip (bodyweight) x10, x9, x8
C3) Seated calf raise machine (2 sec pauses top and bottom): 50lbs x12, x10, x8

D1) V-raise Hammer Strength hack squat machine (3 second eccentric) (225lbs) x8, x8, x8(facing the back pad so heels elevated on the platform)

Abbreviated workout due to over-scheduled day, failed intended training maxes, even 200 extra calories a day didn’t help there. Silver lining, dropped bodyweight again, and did a quick, relaxed waist measurement: 36".

319

6/10/19

Diet:

Breakfast: Coffee, 2 tbsp oat milk, 1 tbsp sugar, 1 tbs EVOO, 2 large eggs, 15 tbsp egg whites, 2 tbsp salsa 1 cup cooked oatmeal with sliced strawberries

Lunch: 2 scoops cookies and cream Combat Protein, water, 2 scoops superfood, 1 medium banana

Mid-afternoon: 2 scoops cookies and cream Combat Protein, water, 16 wheat thins

Dinner: 10 oz baked Sea Bream, 1 oz dill honey mustard sauce, 5 oz baked sweet potato

Calories: 2180, Protein: 220g, Carbs: 174g, Fats: 66g

Walked 15 minutes on the treadmill, 3.5 MPH

320

6/11/19

Bodyweight: 201lbs

A1)Deadlift (ramp up sets) 202lbs x5, 234lbs x5, 265lbs x6
B1) Barbell bench press (ramp up sets), 135lbs x5, 155lbs x5, 176lbs x5
C1) One arm dumbbell rows 75lbs x10, x10, x10, x8 switching arms, minimal rest
D1) 45 degree reverse crunch: x20, x15, x12, x12
E1) Barbell preacher curls: 60lbs x10, x8, x6, x5

Later, tennis serve practice in the sun, groundstroke practice with the 5 year old, about an hour