Looks like you’re pushing it for the final month.
If you got the time, make one of the walks even longer.
500 jump rope is no joke, I’m doing 100 and that is hard doing 5 sets of 100 well done.
Are you weighing in every day or just one day a week?
@mortdk, every week or two weeks. Also tape measurements and finishing up the T-nation shape up challenge next week. I’m trying to do some activity 1-2x daily.
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5/22/20
AM: 100 V-ups (broken into 20-30 rep sets)
Sprints in outdoor grass field, 50 yards x10
Lawn mower push 45 min
Exhausted as usual after this
5/23/20
AM: V-ups, x100; Outdoor walk, 60 min
PM: Weight workout, supersets, 2-3 second eccentrics, 30 sec rest,4 rounds
A1) Jump squat (Bwt) x10, x10, x10, x10
A2) DB lateral raise (35’s) x10, x10, x10, x10
A3) KB goblet squat (50lbs) x10, x10, x10, x10
A4) Ab wheel rollout from knees x10, x10, x10, x10
A5) Floor DB fly’s (35’s) x10, x10, x10, x10
Sweaty, very humid out this week!
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5/24/20
AM: Sprints on tennis court 60 yards x8, lateral shuffles x20 min, tennis serves
V-ups x100.
Temp hit 91 degrees F. I might take it easy the rest of the day.
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5/25/20
AM: 60 min outdoor walk, 100 V-ups
PM: Tennis drills/serves, bodyweight squat static hold (75 seconds) then immediately 30 air squats
I know it’s probably mental but I feel the fat loss is happening, just taking forever. Energy in the second half of the day has been in the shitter. Still, a fair amount of 1800-1900 calorie days this past week surely did something.
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You’re in the home stretch just keep going. The hard work will pay off.
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5/26/20
AM: 30 chin-ups, 60 min walk, 100 V-ups
PM workout, supersets, 30 seconds rest, 2-3 sec eccentric
A1) SB lying hamstring curls: x20, x20
A2) Diamond push-ups: x20, x20
A3) SB reverse crunch: x20, x20
A4) Side planks (alternating sides): 45 sec x2, x2
A5) Seated calf raise (bent knee) 100lbs x25, x25
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5/28/20
AM Workout: 100 V-ups
8 sprints (80 yards) on track, tennis serves
PM Workout:
Supersetted with 3 sec eccentric; 90 second rest periods’
A1) Pike handstand push up off couch (bwt) x8, x8, x8, x8
A2) Forward lunge, alternating with KB (100 lbs) x8, x8, x7, x6
A3) Push-up with jackknife on SB x8, x8, x8, x8
A4) Incline DB triceps extension, semi-supinated (35’s) x8, x8, x7, x7
A5) Seated DB concentration curls, alternating (35 lbs) x10, x10, x10, x10
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5/29/20
AM Workout:
60 min outdoor walk
PM Workout:
Mobility drills: downward dog with hip opener x5 each side, squat hold with reach back x5 each side, low lunge with twist/rock back, x5 each, repeated shoulder extension with internal rotation x5 each side, repeated prone press-up x5
Then, complex from hell:
2 Kettlebells (100lbs), 5 reps each movement no rest until round is over, then 60 second rest, (5 rounds)
Push press
Front squats
Bent over rows
Romanian deadlifts
Hang cleans
Ewww I fucking hate you kettlebells…
5/30/20
Comp update:
Bodyweight: (1/1/20) 215lbs—(1/30/20) 208lbs—(3/1/20) 203lbs—
(5/1/20) 198lbs—(5/15/20) 195lbs—(5/30/20) 194lbs
Height: 6 foot and a half
Circumference (all relaxed):
Neck: (1/1/20)15.25 inches—(1/30/20)15 inches—(3/1/20) 14.75"—(5/1/20) 14.75"—(5/15/20) 15"—(5/30/20) 15"
Shoulders/upper chest: (1/30/20)50 inches—(1/30/20)49 inches—(3/1/20) 48"—(5/1/20) 48.5"—(5/15/20) 49.5"—(5/30/20) 48.5"
Belly at umbilicus: (1/1/20)39.5 inches—(1/30/20) 38 inches—(3/1/20) 37"—(5/1/20) 37.5"—(5/15/20) 36"—(5/30/20) 35"
Arms at mid-lateral triceps head: (1/1/20)14.5 inches—(1/30/20)14.5 inches—(3/1/20) 14.5"—(5/1/20) 14.75"—(5/15/20) 14"—(5/30/20) 14"
Forearms at widest: (1/1/20)12.5 inches—(1/30/20)12.25 inches—(3/1/20) 12"—(5/1/20) 12"—(5/15/20) 12"—(5/30/20) 12.5"
Quadriceps at inch above patella: (1/1/20)17.25 inches—(1/30/20) 16.5 inches—(3/1/20) 16.75"—(5/1/20) 16.25"—(5/15/20) 16.5"—(5/30/20) 16.5"
Calves at widest: (1/1/20)15.5 inches—(1/30/20) 15 inches—(3/1/20) 15.5"—(5/1/20) 15"—(5/15/20) 15"—(5/30/20) 14.75"
Pictures (1/1/20 and 5/30/20)
Still not where I want to be. Put some consistent work in, and fasted the last 5-6 weeks.
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5/31/20
AM: V-ups, x100; Outdoor walk, 60 min
PM: Weight workout, supersets, 2-3 second eccentrics, 30 sec rest,4 rounds
A1) Jump squat (Bwt) x10, x10, x10, x10
A2) DB lateral raise (35’s) x10, x10, x10, x10
A3) KB goblet squat (50lbs) x10, x10, x10, x10
A4) Ab wheel rollout from knees x10, x10, x10, x10
A5) Floor DB fly’s (35’s) x10, x10, x10, x10
Getting easier, gym is re-opening tomorrow with limited capacity, so I’ll be changing the training routine. As far as the diet, this article caught my eye and seems to fit where I’m at coming off fasting:
6/1/20
Ok… back to barbell. Not doing 5/3/1 yet but mixing in some top-set bar movements in a full body split. Nothing really planned, just checking out the gym situation and getting to some neglected movements.
A1) Back squat (high bar) warm up sets, 155lbs x5, x5, x5, x5, x5
B1) Close grip chin-ups (bodyweight) x10, x8, x7, x6
C1) Decline sit-up (45 deg) x10, x8, x8
D1) Seated cable face pull with rope, 37.5lbs x20, x20, x20
E1) Seated machine calf raise (knees straight) 175lbs x10, x8, x8, x8
F1) Seated knee extension machine, 110lbs x10, x10, x10, x10
Later, lawn mower push and yard clean-up, about an hour.
Side note: I had about 6000 calories yesterday. Finally saw some friends and had a BBQ. About 6 beers after breakfast, ribs, beer can chicken, potato salad, and topped it with two scoops of bourbon-carmel ice cream. I didn’t puke. Which was awesome, but I didn’t sleep well.
Hopefully got it out of my system.
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That is awesome, you’ve really transformed yourself.
Well done Trim I mean it, your back is growing pretty good.
Keep up the good work, and by the end of the year who knows.
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6/2/20
Track sprints, 60 yards x8
A few tennis drills with my son, 40 min
6/3/20
AM gym workout
A1) Hack squat machine (heels inclined, facing pad) warm up sets then 225lbs x8, x8, x8, x7, x7
B1) Pull-up (shoulder width, BWT) x5, x5, x5
C1) Decline dumbbell bench press (30lbs ea) x25, x20
D1) Standing Arnold press (40lbs ea) x8, x8, x8, x6, x5
E1) Seated low cable pull (narrow grip) 80lbs x7, x6, x6, x5
F1) Standing reverse grip cable triceps pushdown 60lbs x8, x8, x7, x6
Later walk outside, 60 min
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6/4/20
AM: tennis serves, mobility drills
PM: Abdominal training
A1) Reverse crunch with roll on SB: x20, x8, x12
B1) Push-up with feet on SB: x20, x20
C1) Side-plank hold: 60 sec each side
D1) Ab wheel rollout from knees: x20, x20
Thinking of making this an every day workout to get some abdominal growth going. The contractions on the reverse crunch are the worse burning.
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6/5/20
Abdominal training AM
A1) Reverse crunch with roll on SB: x20, x8, x12, x10
B1) Push-up with feet on SB: x20, x20, x10
C1) Side-plank hold: 60 sec each side
D1) Ab wheel rollout from knees: x20, x20, x10
Later: 60 min outdoor walk