9/3/19
AM workout
GVT 60sec rest periods 3:0:2 tempo
A1) Seated dumbbell overhead press, back supported: 35 lbs (ea) x10, x10, x10, x10, x10, x8, x6, x6, x6, x6
B1) Seated machine calf raise (straight knees) 115lbs x10, x10, x10, x10, x10. x10. x10. x10, x8, x8
C1) Reverse dumbbell fly (chest supported): 15lbs (ea) x10, x10, x10, x10
9/4/19
AM workout
GVT 60sec rest periods 3:0:2 tempo
A1) Hanging leg raise: x10, x10, x10, x10, x8, x8, x6, x6, x6, x6
B1) Lat pulldown (wide grip): 115lbs x10, x10, x10, x8, x8, x8, x8, x8, x6, x6
C1) Half-kneeling cable anti-rotation press with rope: 22.5lbs each side x10, x10, x10
Lats burn worse than abs, especially preceding hangs. Still feels legs from Sunday. Oooff…
9/5/19
A1) Pushups: x10, x10, x10, x10, x10, x8, x8, x6, x6, x6
B1) Bridge off StabilityBall: x10, x10, x10, x10, x10, x10, x8, x8, x8, x6
C1) Incline dumbbell fly: 25lbs (ea) x10, x10, x10, x10
9/8/19
Bodyweight: 205 lbs
Ahh, legs
A1) Walking kettlebell lunges (50lbs each hand): x10, x10, x10, x10, x8, x7, x5, x6 x6 x6 (each leg)
B1) Barbell front squat: (Bar only sets,): 95lbs x12, x12, x8
C1) Cybex seated knee extension 90lbs x15, x15, x15, x15
D1) Seated dumbbell concentration curl: 20lbs (alternating arms) x10, x10, x10, x8
Eliptical Level 5, 20 minutes
Still playing around with this program, I do like having more energy/time for the brutal Sunday leg workout, and a little steady state cardio. Haven’t decided on a 5th weight day for arms only on Friday.
Diet so-so.
9/10/19
Bodyweight: 205lbs
AM workout
GVT 60sec rest periods 3:0:2 tempo
A1) Seated dumbbell overhead press, back supported: 35 lbs (ea) x10, x10, x10, x10, x10, x10, x10, x10, x9, x8
B1) Seated machine calf raise (straight knees) 130lbs x10, x10, x10, x10, x10. x10. x10. x10, x10, x8
C1) Reverse dumbbell fly (chest supported): 15lbs (ea) x10, x10, x10, x10
D1) Seated calf raise (knees bent) 50lbs x10, x10, x10, x10
9/11/19
AM workout
GVT 60sec rest periods 3:0:2 tempo
A1) Hanging leg raise: x10, x10, x10, x10, x8, x8, x6, x6, x5, x5
B1) Lat pulldown (wide grip): 115lbs x10, x10, x10, x8, x8, x8, x8, x7, x6, x6
C1) Half-kneeling cable anti-rotation press with rope: 22.5lbs each side x10, x10, x10
D1) Seated low cable row: 100lbs x10, x10, x10, x10
Do you run this like a circuit or do you do all sets of each exercise before moving to the next?
All sets of the one exercise, but I adhere to a strict 60 seconds rest periods. As I understand, the goal is sets of 10, but the weight stays the same (approximately 60% of 1RM). If I did a circuit or superset, I would mark it A1), A2), A3)…etc
I thought so but most of your sessions look like they could be done in a circuit. The exercises seem to go together well.
9/13/19
Bodyweight: 203 lbs
A1) Pushups: Bwt x10, x10, x10, x10, x10, x8, x8, x7, x7, x6
B1) Seated dumbbell concentration curls (alternating arms) 20lbs x10, x10, x10, x10, x10
C1) Decline dumbbell triceps extension: 25lbs (each hand) x10, x10, x10, x10, x7
D1) Reverse curl barbell preacher: 30lbs x10, x10, x10, x10, x10
E1) Standing reverse grip triceps cable pulldown: 50lbs x10, x10, x10, x10
9/15/19
A1) Walking kettlebell lunges (50lbs each hand): x10, x10, x10, x10, x8, x7, x5, x6 x6 x6 (each leg)-still hate 'em
B1) Barbell front squat: (Bar only sets,): 135lbs x5, x5, x5
C1) Cybex seated knee extension 100lbs x15, x15, x15, x10, x10
Eliptical Level 8, 45 minutes
A wee bit of steady state again. I’ve been mixing in some tennis drills on Tuesday and Saturday afternoons to add a little more activity. Nothing hard or longer than an hour.
9/17/19
Bodyweight: 205lbs
AM workout
GVT 60sec rest periods 3:0:2 tempo
A1) Seated dumbbell overhead press, back supported: 35 lbs (ea) x10, x10, x10, x10, x10, x10, x10, x10, x8, x8
B1) Seated machine calf raise (straight knees) 130lbs x10, x10, x10, x10, x10. x10. x10. x10, x10, x10
C1) Reverse dumbbell fly (chest supported): 15lbs (ea) x10, x10, x10, x10
D1) Seated calf raise (knees bent) 50lbs x10, x10, x10, x10
9/18/19
AM workout
GVT 60sec rest periods 3:0:2 tempo
A1) Hanging leg raise: x10, x10, x10, x10, x10, x8, x6, x6, x5, x5
B1) Lat pulldown (wide grip): 115lbs x10, x10, x10, x8, x8, x8, x8, x7, x6, x6
C1) Half-kneeling cable anti-rotation press with rope: 22.5lbs each side x10, x10, x10
D1) Seated low cable row: 100lbs x10, x10, x10, x10
Gonna sleep tonight well after some magnesium. Long, drawn out day…
9/20/19
Bodyweight: 203 lbs
A1) Pushups: Bwt x10, x10, x10, x10, x10, x8, x8, x7, x6, x6
B1) Seated dumbbell concentration curls (alternating arms) 25lbs x10, x10, x10, x10, x10, x7, x6, x5
C1) Decline dumbbell triceps extension: 25lbs (each hand) x10, x10, x10, x10, x7
D1) Reverse curl barbell preacher: 30lbs x10, x10, x10, x10, x10
E1) Standing one arm reverse grip triceps cable pulldown: 20lbs x10, x10, x10, x10
F1) SB bridge x10, x10, x10
9/22/9
A1) Walking kettlebell lunges (50lbs each hand): x10, x10, x10, x10, x8, x7, x5, x6 x6 x6 (each leg)
B1) Barbell front squat: (Bar only sets,): 135lbs x5, x5, x5
C1) Cybex seated knee extension 110lbs x10, x10, x10, x10
Treadmill walk @3.5 mph, 40 min
Saw your log and had to say I love the name of your log, I also love cookies and beer…although not usually together 
And looks like you lost 17lbs since starting!
Yeah, man. Thanks for following. The weight loss has been slow going, mostly due to calories in/calories out. The diet has been the hardest part for me, as I find I’m a cookies and beer (among other things) stress eater…
9/23/19
AM workout
GVT 60sec rest periods 3:0:2 tempo
A1) Seated dumbbell overhead press, back supported: 40 lbs (ea) x10, x10, x10, x10, x9, x8, x8, x7, x6
B1) Seated machine calf raise (straight knees) 130lbs x10, x10, x10, x10, x10. x10. x10. x10, x10, x10
C1) Reverse dumbbell fly (chest supported): 17.5lbs (ea) x10, x10, x10, x10
9/25/19
Bodyweight: 208 lbs
GVT 60sec rest periods 3:0:2 tempo
A1) Hanging leg raise: x10, x10, x10, x10, x10, x8, x6, x6, x5, x5
B1) Lat pulldown (wide grip): 115lbs x10, x10, x10, x8, x8, x8, x6, x7, x6, x6
C1) Half-kneeling cable anti-rotation press with rope: 22.5lbs each side x10, x10, x10-skipped today
D1) Seated low cable row: 100lbs x10, x10, x10, x10
Exausted. Long days at work combined with crappier food choices combined with much more to watch on TV instead of sleep. I have to commit to the program, then re-commit a few times. It’s all a big mental illusion that I’m ok with slipping into fatassedness again…
A couple weeks ago I told myself that I was okay with adding a few pounds of fat if it meant I didn’t have to be hungry for hours every day. I’m pretty sure I’ve eaten at a surplus every day since that decision and now I kind of don’t like how my stomach looks… I’m fighting my urge to get the scales back out.