Cookies and Beer Most of the Year

Training Training Logs
461

1/7/20

Fucking gym in January. So I may not be working out in the evening again in January. About 5000 people crowding the weight area in my “Super-YMCA”, and I actually couldn’t get a bench for 10 minutes to do dumbbell bench presses, let alone a bar. Not that it would have been big time benching anyway, but I opted to do sets of push-ups instead.

A1) Pushups x20, x10, x10, x7
A2) One arm dumbell row (alternating): 60lbs x10, x10 x10, x10

B1)RESS in smith machine (arm supporting, alternating legs) x10, x10, x10
B2)Standing close grip reverse EZ bar curl (slow eccentric) 40lbs x10, x10, x10

C1) Supported hanging knee tucks x10, x10, x10, x10
C2) Seated calf machine (knees straight) 160lbs x10, x10, x10, x8

Crap workout…not exactly 5/3/1 today. Also…my car battery died. Fuck I need to do yoga or something.

462

The Smith machine is miraculous for the chest, IMO. Regular benching only hits my shoulders and tris mostly, and incline, while good, is still a lot of not-chest muscles helping along. But the smith machine, you can really focus on the stretch and the contraction, plus you can safely go to failure (and beyond).

463

1/10/20

Liking mornings for working out…just not getting up

5/3/1 Supersets

A1) Deadlift (ramp sets) 150lbs x5, 172lbs x5, 195lbs x5, x5, x5
A2) Barbell overhead press (ramp sets): 82lbsx5, 95lbs x5, 108lbs x5, x5, x5

B1) Incline dumbbell curls (wide angle) 30lbs x10, x8, x6, x5
B2) Good morning 40lbs x10, x10, x10, x10- went really light to feel these out

C1) Seated calf raises (knees bent, 2 sec pauses) 45lbs x10, x10, x10, x8
C2) Side plank holds bodyweight, 30 sec each side x4

Not overly tired despite the minimal rest, as the load and volume isn’t there yet. The OHP/Deadlift pairing was the most fatiguing of course.

464

1/12/20

Bodyweight: around 210lbs, belly circumference 38-inches (39.5" 10 days ago- take that cookie bloat!)

5/3/1 supersets (with 2 min rest between pairings, about a 3 sec eccentric for all)

A1)Barbell front squat: (ramp up sets/calf stretch) 125lbs x3, 140lbs x3 160lbs x3, x3, x3, x3, x3
A2) Single leg calf raise with 2 sec pause elevated Bwt x10, x10, x10, x10, x10, x10 , x8(ea)

B1) Chin up Bwt x5, x3, x3, x2, x2- lost strength on these real fast
B2) Ab wheel rollout from knees: x10, x10, x10, x10, x8

C1) Lying hamstring curl machine 95lbs x6, x6, x6, x6, x6, x6
C2) Standing dumbbell lateral raise 25lbs x6, x6, x6, x6, x6, x6

Air-assult bike low seat, 8 min total, with 4-30 second sprint intervals

Workouts going ok so far with three days of full body. My calories are at or above maintenance, with an average of about 10% carbs per day. I’m 10 days into the diet and surprised I’m adjusting well, no low blood sugar crash. My mix of aminos, fiber, varied fats and vegetables are on point, as hopefully my body comp continues to improve the next month and a half. I just have to watch the reps/set and volume for now.

I did tweak my neck and can’t look up currently during today’s work, but it’s all good.

465

1/12/20

Macro breakdown with tracking app for the week:

sund 2
sund 2750×1334 106 KB
cals sund
cals sund750×1334 84.9 KB

466

If you have the DB’s you could opt for floor DB presses.

Great work in here, nice decrease in belly circumference, Excellent, keep it up.

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467

1/14/20

A1) Barbell bench press: (ramp sets): 125lbs x3, 140lbsx3, 160lbsx3, x3, x3
A2) One arm dumbbell row (alternating): 65lbs x10, x10 x10,x10, x10

B1)RESS in smith machine (arm supporting, alternating legs, holding dumbbell) 20lbs x10, x10, x10
B2)Standing close grip reverse EZ bar curl (slow eccentric) 50lbs x10, x10, x10

C1) Supported hanging knee tucks x10, x10, x10, x10
C2) Seated calf machine (knees straight) 170lbs x10, x10, x10, x8

468

1/17/20

5/3/1 Supersets

A1) Deadlift (ramp sets) 165lbs x3, 190lbs x3, 215lbs x3, x3, x3, x3
A2) Barbell overhead press (ramp sets): 85lbsx3, 100x3, 115lbsx3, x3, x3, x3

B1) Incline dumbbell curls (wide angle) 30lbs x10, x8, x8, x6, x6
B2) Good morning 60lbs x10, x10, x10, x10, x10

C1) Seated calf raises (knees bent, 2 sec pauses) 45lbs x10, x10, x10, x8
C2) Side plank holds bodyweight, 30 sec each side x4

Angry all week. Work and wife have allowed me to feel rather worthless. Grateful my mom is healthy-ish and cancer-free now.

Still low carb. No cheat food. 17 days.

469

1/19/20

Bodyweight: around 208lbs (-2), belly circumference 38-inches (relaxed, same as last week)

5/3/1 supersets (with 2 min rest between pairings, about a 3 sec eccentric for all)

A1)Barbell front squat: (ramp up sets/calf stretch) 135lbs x5, 150x3, 170lbsx2, x2, x2, x2, x2, x2
A2) Single leg calf raise with 2 sec pause elevated Bwt x10, x10, x10, x10, x10, x10 , x10, x9(ea)

B1) Chin up (2 sec pause at top, 3 sec eccentric) Bwt x5, x5, x4, x4, x3
B2) Ab wheel rollout from knees: x10, x10, x10, x10, x10

C1) Lying hamstring curl machine 100lbs x8, x8, x8, x8, x8
C2) Standing dumbbell lateral raise 30lbs x6, x6, x6, x6, x6

Air-assault bike low seat, 8 min total, with 4-30 second sprint intervals

470

1/21/20

5/3/1 Supersets (3 sec eccentric)

A1) Barbell bench press: (ramp sets): 135lbs x5, 150lbsx3, 170lbsx3, x3, x3, x3
A2) One arm dumbbell row (alternating arms): 70lbs x8, x8, x8, x8, x8, x8

B1)RESS in smith machine (arm supporting, alternating legs, holding dumbbell) 30lbs x15, x15, x15
B2)Standing close grip reverse EZ bar curl (slow eccentric) 60lbs x10, x10, x10

C1) Supported hanging knee tucks x10, x10, x10, x10
C2) Seated calf machine (knees straight) -skipped today

471

1/24/20

5/3/1 Supersets

A1) Deadlift pronated grip(ramp sets) 170lbsx5, 195lbsx3, 245lbs x2, x2, x2, x2, x2
A2) Barbell overhead press (ramp sets): 95lbsx5, 110lbsx3, 120lbsx2, x2, x2, x2, x2

B1) Incline dumbbell curls (wide angle) 30lbs x10, x10, x8, x8
B2) Good morning 70lbs x10, x10, x10, x10

C1) Seated calf raises (knees bent, 2 sec pauses) 45lbs x15, x12, x10, x8
C2) Side plank holds with repeated leg abduction bodyweight, 20 sec each side x3- I failed at these. Weak stability, hips dropped a lot.

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472

1/26/20

Bodyweight: 210lbs (scale 1), 203lbs (scale 2 of gym)? oh well who cares
Belly circumference (relaxed): 38"- no change from last week.

5/3/1 supersets (with 2 min rest between pairings, about a 3 sec eccentric for all)

A1)Barbell front squat: (ramp up sets/calf stretch) 120lbs x5, 140x3, 160lbsx5, x5, x5
A2) Single leg calf raise with 2 sec pause elevated Bwt x10, x10, x10, x10(ea)

B1) Chin up (2 sec pause at top, 3 sec eccentric) Bwt x6, x5, x4, x3
B2) Ab wheel rollout from knees: x10, x10, x10, x10

C1) Lying hamstring curl machine 110lbs x6, x6, x6
C2) Standing dumbbell lateral raise 25lbs x10, x8, x8

Later, about 2 hours of tennis doubles indoors (my conditioning). I didn’t wanna overdo the volume due to the tennis later. I had my first feeling of light-headed-ness after the front squats today, probably due to low glycogen.

473

1/28/20

5/3/1 Supersets (3 sec eccentric)

A1) Barbell bench press: (ramp sets): 120lbs x5, 135lbs x5, 155lbs x5, x5, x5
A2) One arm dumbbell row (alternating arms): 70lbs x10, x10, x10, x10, x8

B1)RESS in smith machine (arm supporting, alternating legs, holding dumbbell) -didn’t bother today
B2)Standing close grip reverse EZ bar curl (slow eccentric) 50lbs x10, x10, x10

C1) Supported hanging knee tucks x10, x10, x10, x10, x10
C2) Seated calf machine (knees straight) 100x10, 145lbs x10, 180lbs x10, x10, x9

Felt strong with the weights, just tired afterwards.

474

1/29/20

Fuck I’m hungry.

475

1/30/20

One month comp update following the training and low carb approach

Bodyweight: (1/1/20) 215lbs—(1/30/20) 208lbs
Height: 6 foot and a half

Circumference (all relaxed):
Neck: (1/1/20)15.25 inches—(1/30/20)15 inches
Shoulders/upper chest: (1/30/20)50 inches—(1/30/20)49 inches
Belly at umbilicus: (1/1/20)39.5 inches—(1/30/20) 38 inches
Arms at mid-lateral triceps head: (1/1/20)14.5 inches—(1/30/20)14.5 inches
Forearms at widest: (1/1/20)12.5 inches—(1/30/20)12.25 inches
Quadriceps at inch above patella: (1/1/20)17.25 inches—(1/30/20) 16.5 inches
Calves at widest: (1/1/20)15.5 inches—(1/30/20) 15 inches

Thoughts: My diet was on average 2400-2500 calories/day, 60-65% fats, 25-30% protein, and 10-15% carbohydrates on any day. I did (5/3/1) strength based movements 3-times per week with minimal to no conditioning/cardio. I made sure to sleep 7-8hrs/night.

My supplements included Metabolic drive (1-2x daily), Mag-10 (workout days), BCAA (3 servings daily) Power Drive (2x daily), Curcumin (1x daily), Superfood (1x daily), Elite Pro Minerals (every other day), Vitamin D (every other day), Z-12 (every other day), and OmegAvail fish oil smoothie (4 servings daily).

I actually felt really good and satiated for the first 3 weeks of the program. Some stress/hunger is getting to me this week, however. No diet/no program is perfect, but I’m going to slowly build strength while I lose inches. I have to remember the goal right now is leaning out, not gaining mass. I have to adjust as I go. That means carbs get a boost in March, fat gets a cut. Since I’m doing it natty I have no choice sometimes but to feel like shit.

For February: Macros slightly adjusted to 50% fats, 35-40% protein, 10-15% carbohydrates. Also, I will be attempting to drop daily calories to the 2200 range. The rubber may meet the road when I start missing maxes.

1 Like
476

1/31/20

5/3/1 Supersets

A1) Deadlift pronated grip(ramp sets) 155lbs x5, 180lbs x5, 205lbs x5, x11, x5
A2) Barbell overhead press (ramp sets): 85lbs x5, 100lbs x5, 110lbs x5, x8, x5

B1) Incline dumbbell curls (wide angle) 30lbs x10, x8, x8, x6
B2) Good morning 80lbs x10, x10, x10, x10

C1) Seated calf raises (knees bent, 2 sec pauses) 50lbs x10, x10, x10, x8
C2) Side plank holds with repeated leg abduction bodyweight, 20 sec each side x3

Ok day, kid is sick, back a little sore.

477

2/2/20

Bodyweight: 206lbs

5/3/1 supersets (with 2 min rest between pairings, about a 3 sec eccentric for all)

A1)Barbell front squat: (ramp up sets/calf stretch) 130lbs x3, 150lbs x3, 165lbs x3, x5, x3, x3, x3
A2) Single leg calf raise with 2 sec pause elevated Bwt+10lbs x10, x10, x10, x10(ea)

B1) Chin up (2 sec pause at top, 3 sec eccentric) Bwt x8, x5, x5, x4, x4
B2) Ab wheel rollout from knees: x10, x10, (slight ab cramp) x10, x10, x10

C1) Lying hamstring curl machine 110lbs x8, x8, x7
C2) Standing dumbbell lateral raise 25lbs x12, x10, x8

Good day, hoping for a good Superbowl tonight. First time I can remember not drinking during one since I was knee-high.

1 Like
478

How did that go?

479

Surprisingly well, and half the acid re-flux one would amass with a plethora of fried chicken wings…

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480

2/4/20

5/3/1 Supersets (3 sec eccentric)

A1) Barbell bench press: (ramp sets): 125lbsx3, 145lbs x3, 165lbx x8, x3, x3, x3
A2) One arm dumbbell row (alternating arms): 75lbs x8, x8, x8, x8

B1)RESS in smith machine (arm supporting, alternating legs, holding 40lbs dumbbell) x10, x10, x10, x10, x10 each
B2)Standing close grip reverse EZ bar curl (slow eccentric) 60lbs x8, x6, x6, x5

C1) Supported hanging knee tucks x10, x10, x10, x10, x10
C2) Seated calf machine (knees straight) 100x10, 145lbs x10, 180lbs x10, x10, x10, x10

1 Like