Cookies and Beer Most of the Year

Training Training Logs
401

9/27/19
Bodyweight: 208 lbs

A1) Pushups: Bwt x10, x10, x10, x10, x10, x9, x8, x8, x6, x6
B1) Seated dumbbell concentration curls (alternating arms) 25lbs x10, x10, x10, x10, x10, x7, x6, x5, x5, 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) Single arm dumbbell triceps french press: 17.5lbs x10, x10, x10

402

I’m in the exact same place I’ve gained about 4 lbs or so during the last fortnight and I’ve tried to tell myself it doesn’t matter.
I’m fighting the urge to start counting calories again.

1 Like
403

I’m going to pull out the tracker tomorrow. These things have a momentum that builds to the holidays starting now. Every year in the US, most of us with children battle the bowls of Halloween candy, then Thanksgiving, and Christmas until we realize our mistakes in January. It’s one thing to let loose for a big occasion, another to stock your beer cooler and cookie jar constantly and indulge daily. I may or may not be speaking about personal problems again.

2 Likes
404

9/29/19

Bodyweight: 209 lbs.

Went off script a bit today. So instead of kettlebells I grabbed a pain or 55lbs dumbbells for the lunges, finguring a 5lbs jump wouldn’t be that much. WRONG. I think both the weight and the shape of what I was holding caused my grip to fail at a pretty advanced rate. So back to 50lbs kettlebells next time. I really want to work on grip endurance to a point so I don’t wanna go to wraps or anything.
A1) Walking dumbbell lunges (55lbs each hand): x8, x7, x6, x6, x6, x6, x5 (each leg)
B1) Barbell front squat: (Bar only sets,): 135lbs x8, x7, x7, x7
C1) Cybex seated knee extension 110lbs x10, x10, x10, x10, x10, x10, x10, x10, x10

Elliptical level 10, 30 minutes steady state

1 Like
405

Nailed it. It’s a downhill journey and I do my best to check my speed along the way to limit the damage.

406

10/1/19
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, x8
D1) Seated bent knee calf raises 50lbs x10, x10, x10, x8, x8

1 Like
407

10/2/19

GVT 60sec rest periods 3:0:2 tempo

A1) Hanging leg raise: x10, x10, x10, x10, x10, x9, x6, x6, x5, x5
B1) Lat pulldown (wide grip): 115lbs x10, x10, x10, x8, x8, x8, x6, x6, x6, x6
C1) Cybex seated machine torso rotation: 70lbs x10, x10, x10 (each direction)
D1) Seated low cable row: 100lbs x10, x10, x10, x10

1 Like
408

10/4/19

A1) Pushups: Bwt x10, x10, x10, x10, x10, x9, x8, x8, x8. x8
B1) Seated dumbbell concentration curls (alternating arms) 25lbs x10, x10, x10, x10, x10, x7, x6, x5, x5, x5
C1) Decline dumbbell triceps extension: 25lbs (each hand) x10, x10, x10, x10, x7
D1) Reverse curl barbell preacher: 40lbs x10, x10, x8, x8, x8-feel the burn
E1) Standing straight bar reverse grip triceps cable pulldown: 40lbs x10, x10, x10, x10, x10
F1) Single arm dumbbell triceps french press: 17.5lbs x10, x10, x10

Lots of burning and feelings of tendon tension around the ol’ elbows today. Also- weak ass weights!

1 Like
409

10/6/19

A1) Walking kettlebell lunges (50lbs each hand): x10, x10, x10, x10, x9, (each leg)- right hamstring pain, semi-lost my balance, called it quits
B1) Barbell front squat: (Bar only sets,): 135lbs x8, x8, x8
C1) Cybex seated knee extension 110lbs x10, x10, x10, x10, x10, x10, x10, x10, x10

Treadmill walk 3.5 MPH, 30 minutes steady state

May have to start a little hamstring therapy, the first few sets felt good, but inner thigh pain from the back of my thigh to the front.

410

10/8/19

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, x8, x6
B1) Seated machine calf raise (straight knees) 150lbs x10, x10, x10, x10, x10. x9, x8, x8, x8,x8
C1) Reverse dumbbell fly (chest supported): 17.5lbs (ea) x10, x10, x10, x10

1 Like
411

10/9/19

GVT 60sec rest periods 3:0:2 tempo

Treadmill walk, 3.8 MPH, 15 min pre-

A1) Hanging leg raise: x10, x10, x10, x10, x10, x9, x6, x6, x5, x5
B1) Lat pulldown (wide grip): 115lbs x10, x10, x10, x8, x8, x8, x6

412

10/11/19

A1) Pushups: Bwt x10, x10, x10, x10, x10, x9, x8, x8, 7, x6
B1) Seated dumbbell concentration curls (alternating arms) 25lbs x10, x10, x10, x10, x8, x7, x6, x5, x5, x5
C1) Reverse curl barbell preacher: 40lbs x10, x10, x8, x8, x8
D1) Standing straight bar reverse grip triceps cable pulldown: 40lbs x10, x10, x10, x10, x10
E1) Single arm dumbbell triceps french press: 20lbs x10, x10, x10

413

10/13/19

Bodyweight: 208lbs

A1) Walking kettlebell lunges (50lbs each hand): x10, x10, x10, x10, x9, x8, x8, x8(each leg)
B1) Barbell front squat: (Bar only sets,): 135lbs x8, x8, x8
C1) Cybex seated knee extension 110lbs x10, x10, x10, x10, x10, x10, x10, x10, x10

No hamstring pain this time with lunges, weird

Steady state cardio
Stairmaster level 7, 10 minutes
Treadmill walk 3.5 MPH, 30 minutes
Airdyne 10 minutes

1 Like
414

10/15/19

GVT 60sec rest periods 3:0:2 tempo

A1) Seated dumbbell overhead press, back supported: 40 lbs (ea) x10, x10, x10, x10, x10, x8, x8, x8, x7, x7
B1) Seated machine calf raise (bent knees) 50lbs x10, x10, x10, x10, x10. x9, x8, x8, x8,x8
C1) Reverse dumbbell fly (chest supported): 20lbs (ea) x10, x10, x10, x10

2 Likes
415

10/17/19

GVT 60sec rest periods 3:0:2 tempo

A1) Hanging leg raise: x10, x10, x10, x10, x10, x9, x6, x6, x5, x5
B1) Lat pulldown (wide grip): 115lbs x10, x10, x10, x8, x8, x8, x6
C1) Seated Cybex cable row (close grip) 100lbs x10, x10, x10, x10

Treadmill walk, 3.8 MPH, 3.0 incline 20 min

1 Like
416

10/19/19

Quickie workout

A1) Pushups: Bwt x10, x10, x10, x10, x10, x9, x8, x8, 7, x6
B1) Seated dumbbell concentration curls (alternating arms) 25lbs x10, x10, x10, x10, x8, x7, x7, x7, x7

Later: tennis doubles, 3 sets outdoors. Pretty great weather for the last time in Fall perhaps…

417

10/20/19

Bodyweight: 207lbs

A1) Walking kettlebell lunges (50lbs each hand): x10, x10, x10, x10, x9, x8, x8, x8(each leg)
B1) Barbell front squat: (Bar only sets,): 135lbs x8, x8, x8
C1) Cybex seated knee extension 110lbs x10, x10, x10, x10, x10, x10, x10, x10, x8

Steady state cardio
Treadmill incline L 3; 3.5 MPH 30 minutes, rate rate 140BPM

Been quietly doing the 5/2 diet, that is 2 days of 800-900 calories divided over two meals 12 hours apart, with the remaining 5 days pretty much anything I want while getting at least 200g or protein per day. Down a pound from last week, can’t say it isn’t working at this point because I didn’t change much else. To be continued…

1 Like
418

10/22/19

GVT 60sec rest periods 3:0:2 tempo

A1) Seated dumbbell overhead press, back supported: 45 lbs (ea) x10, x10, x10, x8, x7, x7, x6, x6, x6, x4
B1) Seated machine calf raise (straight knees) 145lbs x10, x10, x10, x10, x10. x8, x9, x8, x7, x7
C1) Reverse dumbbell fly (chest supported): 20lbs (ea) x10, x10, x10, x10

Stairmaster level 8 (fuck off lungs) 8 min

Added 5lbs to the DB overhead press, really felt it. Love that I get these quick morning workouts done, hate that I can’t find a better time to do them…

419

10/25/19

A1) Hanging leg raise: X10, x10, x10, x10, x10
B1) Pushups: Bwt x10, x10, x10, x10, x10
C1) Seated dumbbell concentration curls (alternating arms) 25lbs x10, x10, x10, x10, x10, x7
D1) Standing cable triceps extension (bent bar): 70lbs x10, x10, x10, x10, x7
E1) Reverse curl barbell preacher: 30lbs x10, x10, x10, x10, x10

1 Like
420

Some consistent workouts TT. Quality

How’s the 5/2 diet treating you, lost another pound?