Cookies and Beer Most of the Year

Training Training Logs
421

It appears so- today’s same scale weight from last week is about 206.5 lbs. However, a one site circumference measure at the old fat belly reveals about a +1/2 inch since last month. So maybe fluctuations in water this week’

I’m eating whatever I desire on the five days with no counting of calories, but I include a protein shake or bar during and after workouts, and usually in every meal. I’ve eaten bacon cheeseburgers, fried Chinese takeout, biscuits and sausage, bread, ice cream, candied walnuts, bourbon, etc. So is the diet working? Probably. Can it work better with tracking of macros and calories? You bet.

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422

10/27/19

Bodyweight: 206.5 lbs

No cardio quickie, got family stuff today:
A1) Walking kettlebell lunges (50lbs each hand): x10, x10, x10, x10, x9, x8 (each leg)
B1) Barbell front squat: (Bar only sets,): 95lbs x10, 135lbs x8, x8
C1) Cybex seated knee extension 110lbs x10, x10, x10, x10, x10, x10, x10

Done in 50 min

2 Likes
423

10/29/19

GVT 60sec rest periods 3:0:2 tempo

A1) Seated dumbbell overhead press, back supported: 45 lbs (ea) x10, x10, x10, x10, x9, x8, x6, x6, x5, x5
B1) Seated machine calf raise (bent knees) 50lbs x10, x10, x10, x10, x10. x9, x8, x8, x8,x8- getting crampy
C1) Reverse dumbbell fly (chest supported): 20lbs (ea) x15, x15, x15

Treadmill incline walk 3.6 mph 3.0 incline; 20 min

2 Likes
424

10/30/19

VT 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, x5
C1) Seated Cybex cable row (close grip) 100lbs x10, x10, x10, x10, x8
Seated Cybex Machine Torso Rotation: 70lbs x10, x10, x10 (each direction)

Treadmill walk, 3.8 MPH, 3.0 incline 15 min

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425

11/5/19
Out of town and skipped a few workouts the past weekend.
Partially commited.

GVT 60sec rest periods 3:0:2 tempo

A1) Seated dumbbell overhead press, back supported: 45 lbs (ea) x10, x10, x10, x10, x9, x8, x6, x6, x5, x5
B1) Seated machine calf raise (straight knees) 150lbs x10, x10, x10, x10, x10. x9, x8, x8, x8,x8, x8
C1) Reverse dumbbell fly (chest supported): 20lbs (ea) x15, x15, x15

Treadmill incline walk 3.6 mph 3.0 incline; 15 min

426

11/6/2019

VT 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, x5
C1) Seated Cybex cable row (close grip) 100lbs x10, x10, x10, x10, x8
Seated Cybex Machine Torso Rotation: 70lbs x15, x15, x10 (each direction)

Failing in slow motion on the diet. Today I had a protein shake for lunch, followed by two slices of pizza, and… I shit you not… 3 deep fried oreos that a client just happened to bring in to work. Of course I ate them. Of course I didn’t need to.

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427

11/8/19

A1) Pushups: Bwt x10, x10, x10, x10, x10, x9, x8, x8, x7, 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

428

11/10/19

Bodyweight: 211 lbs

Ugh… back tweak the past few days that I don’t wanna mess with. Couldn’t get a decent workout in but did something:

A1) Dumbbell walking lunges 55lbs (each hand) x10, x8, x8
B1) Barbell Front squats 44lbs bar only x20, x20
C1) Cybex seated leg extension 110;bs x10, x10, x10, x10, x10, x10, x10, x10, x10, x10

Cardio: Airdyne bike 10 min, Eliptical 10 min bullshit

Stood next to a very jacked dude that squats and deadlifts all the time and felt very small in deed. Stupid back, stupid junk food, stupid me. Back to heavy lifts, lower reps in a month or two.

429

11/11/19

Diet: after completely eating crap and rum drinks yesterday…

12 hour fast today between breakfast and dinner. Need to hold myself more accountable by logging and tracking food and controlling my damn insulin surges.

Breakfast: 15 egg whites, 2 cups cooked spinach, 1 tbsp EVOO, hot sauce, coffee with 4 tbsp half and half

Black coffee and water throughout the day

Dinner: 7 oz shredded round steak in beef broth and pepperchinis, 2 cups steamed Normandy vegetables

712 Calories; Protein: 92.3g; Carbs: 16.4g; Fat: 28.7g

430

11/12/19

GVT 60sec rest periods 3:0:2 tempo

A1) Seated dumbbell overhead press, back supported: 45 lbs (ea) x10, x10, x10, x10, x9, x8, x6, x6, x6, x5
B1) Seated machine calf raise (straight knees) 150lbs x10, x10, x10, x10, x10. x9, x9, x10, x8,x8, x8
C1) Reverse dumbbell fly (chest supported): 20lbs (ea) x15, x15, x15

Diet:

Pre-workout: Coffee, half and half, 3 scoops Mag 10 with water

Breakfast: 2 large eggs over easy, 1 tbsp EVOO, 1.5 cups cooked oatmeal, 8 cherries

Snack: Strawberry Metabolic Drive (3 scoops), water, 6 caps Flameout

Later Lunch: 8 oz round steak shredded, 7 ox Japanese sweet potato

Dinner: 1.5 cups fat-free cottage cheese; 1/2 cup raw organic saurkraut

Calories: 2012; Protein: 230.1 g; Carbs: 143.3g; Fat: 55.2g

431

11/13/19

GVT 60sec rest periods 3:0:2 tempo

A1) Hanging leg raise: x10, x10, x10, x10, x10, x9, x6, x8, x6, x5
B1) Lat pulldown (wide grip): 115lbs x10, x10, x10, x8, x8, x8, x6, x6, x6, x5
C1) Seated Cybex cable row (close grip) 100lbs x10, x10, x10, x10
Seated Cybex Machine Torso Rotation: 70lbs x15, x15, x10 (each direction)

Diet:

Pre-workout: Coffee, half and half, 3 scoops Mag 10 with water

Breakfast: Kirkland brownie protein bar; 1/4 cup walnuts

Snack: Strawberry Metabolic Drive (3 scoops), water, 6 caps Flameout

Lunch: Wendy’s large chilli, baked potato with sour cream , water

Dinner: 8 oz shredded round roast, 2 cups Normandy veggies

432

11/15/19

GVT 60sec rest periods 3:0:2 tempo

A1) Pushups: Bwt x10, x10, x10, x10, x10, x9, x8, x8, x7, x7
B1) Seated dumbbell concentration curls (alternating arms) 25lbs x10, x10, x10, x10, x8, x7, x6, x5, x5
C1) Reverse curl barbell preacher: 40lbs x10, x10, x9, x8
D1) Standing straight bar triceps cable pulldown: 72 lbs x10, x10, x10, x10, x10
E1) Single arm dumbbell triceps french press: 20lbs x10, x10, x10

Feeling not myself today, insomnia last night, work’s killing me, can’t seem to relax without an alcoholic aid…

433

11/17/19

Bodyweight: 206 lbs

A1) Walking kettlebell lunges (50lbs each hand): x10, x10, x10, x10, x9, x8, x8, x8, x6, x6 (each leg)
B1) Barbell front squat: (Bar only sets,): 95lbs x8, x8, x8, x8
C1) Cybex seated knee extension 110lbs x10, x10, x10, x10

Airdyne: 8 min steady state

Diet for the week overview:

diet
diet750×1334 113 KB

Switching on my non-fast days to higher fat, lower carb, playing with these variables for a while. Happy I avoided junk, and (gasp) no alcohol this week, which I found pretty hard. Going to go this way until Thanksgiving, hoping for a decrease in body fat by then.

434

11/19/19

Legs all around sore as hell from Sunday. Musta’ slowed the eccentric quite a bit. Real fast workout this morning, 40 min.

GVT 60sec rest periods 3:0:2 tempo

A1) Seated dumbbell overhead press, back supported: 45 lbs (ea) x10, x10, x10, x10, x9, x8, x6, x6, x5, x5
B1) Seated machine calf raise (straight knees) 150lbs x10, x10, x10, x10, x10. x9, x9, x8, x8,x8, x7

435

11/22/19

GVT 60sec rest periods 3:0:2 tempo

A1) Pushups: Bwt x10, x10, x10, x10, x10, x9, x8, x8, x7, 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, x8

Weights stuck at what they are for some time now, supposed to go up when I can hit 10 sets of 10 with the same. Biceps curls especially fatigue after two sets rapidly…

436

11/24/2019
Bodyweight: 206 lbs

A1) Walking kettlebell lunges (50lbs each hand): x10, x10, x10, x10, x9, x8, x8, x6, x6, x6 (each leg)
B1) Barbell front squat: (Bar only sets,): 95lbs x5, 135lbsx8, x8
C1) Cybex seated knee extension 110lbs x10, x10, x10, x10

Do not feel great, fizzled out after lunges. Lots of rest time between front squats. I feel this program has overstayed it’s welcome. Lots of grinding lots of reps. I should add 5-10 pounds on the bar to try to make it sexier. It’s like eating plain oatmeal. It’s good for you but it tastes like paste after a while.

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437

So here’s the article today where Thibs basically took 3/4 of a dump on this program (GVT). Here it is:

He suggests a few modifications that I might consider for the final month. In hindsight I don’t believe this program was ever designed to run longer than 2 months at a time but my dumb ass is commited.

I wonder what old coach Poliquin would have said about his comments, may he rest in peace…

438

11/26/19

GVT 60sec rest periods 3:0:2 tempo

A1) Seated dumbbell overhead press, back supported:50lbs (ea) x10, x10, 45 lbs (ea) x10, x9, x8
B1) Seated machine calf raise (straight knees) 160lbs x10, x10, 145lbs x10, x10, x10.

Cutting the sets in half and trying higher loads for 1st 2-3 sets. I’ll see how it goes.

439

11/27/19

GVT 60sec rest periods 3:0:2 tempo

A1) Hanging leg raise: x10, x10, x10, x10, x9
B1) Lat pulldown (wide grip): 150lbs x5, 130lbs x8, 110lbs x10, x10, x10
C1) Seated Cybex cable row (close grip) 120lbs x10, 100lbs x10, x10, x10

440

When I first saw GVT training I loved the idea. I think I made it a week before my body prepared to leave me if I didn’t quit making it do GVT training lol

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