2/12/21
Yesterday
x10/30; 25 sec rest between exercises
A1)Seated leg curl: 90lbs x10 reps, 1x30" eccentric
B1)Reverse preacher curl 40lbs x10 reps, 1x30" eccentric
C1)Chin-up: Bodyweight: x10 reps, 1x30" eccentric
D1) Barbell standing overhead press: 95lbs x10 reps, 1x30" eccentric
E1) Decline sit-up Bodyweight x10 reps, 1x30" eccentric
F1) Seated Cybex chest press 110lbs 1x30" eccentric, x10 reps, 1x30" eccentric
G1) Seated dumbbell overhead triceps extension 40lbs x10, 1x30"
Light walking, shoveling snow, some tequila later…
2/14/21
30/10/30; 25 (or so) sec rest between exercises
A1)Seated leg extension: 150lbs 1x30" eccentric, x10 reps, 1x30" eccentric
B1)Seated leg curl: 90lbs 1x30" eccentric, x10 reps, 1x30" eccentric
C1)Chin-up: Bodyweight: 1x30" eccentric, x8 reps, 1x30" eccentric
D1) Barbell standing overhead press: 95lbs 1x30" eccentric, x6 reps, 1x30" eccentric- might have to go down in weight here
E1) Seated dumbbell overhead triceps extension 40lbs 1x30" eccentric, x10 reps, 1x30" eccentric
F1) Seated Cybex chest press 110lbs 1x30" eccentric, x10 reps, 1x30" eccentric
G1)45 degree leg press: 4 plates, 1x30" eccentric, x10 reps, 1x30" eccentric
2/17/21
Bodyweight: 214lbs
A1) Dumbbell standing lateral raise 15lbs (ea) 1x 30" eccentric, 10 reps, 30" eccentric
B1) Barbell standing overhead press: 75lbs 1x30" eccentric, x9 reps, 1x22" eccentric
C1)Seated leg extension: 160lbs 1x30" eccentric, x10 reps, 1x30" eccentric
D1)Seated leg curl: 90lbs 1x30" eccentric, x10 reps, 1x30" eccentric
E1)Chin-up: Bodyweight: 1x30" eccentric, x8 reps, 1x30" eccentric
F1) Squat with dumbbells 25lbs (ea) 1x30" eccentric, x10 reps, 1x30" eccentric
G1) Seated Cybex chest press 120lbs 1x30" eccentric, x10 reps, 1x30" eccentric
H1)Incline dumbbell curls 25lbs (ea)1x30" eccentric, x10 reps, 1x30" eccentric
2/19/21
A1) Dumbbell standing lateral raise 15lbs (ea) 10 reps, 30" eccentric
B1) Barbell standing overhead press: 85lbs x9 reps, 1x30" eccentric
C1)Seated leg extension: 160lbs 1x30" eccentric, x10 reps, 1x30" eccentric
D1)Seated dumbbell triceps overhead extension: 40lbs x10 reps, 1x30" eccentric
E1)Chin-up: Bodyweight: 1x30" eccentric, x8 reps, 1x30" eccentric
F1) Reverse curl barbell preacher curl x10 reps, 1x30" eccentric
G1) Seated Cybex chest press 120lbs x10 reps, 1x30" eccentric
H1) Decline sit up (bodyweight) x10, 1x30"
2/21/21
20 seconds rest (or as close as possible) between sets except A1-4 done with 3-4 seconds rest in superset fashion
A1) Squat with dumbbells 25lbs (ea) 1x30" eccentric, x10 reps, 1x30" eccentric
A2) Dumbbell standing lateral raise 15lbs (ea) 1x 30" eccentric, 10 reps, 30" eccentric
A3) Barbell standing overhead press: 85lbs 1x30" eccentric, x5 reps, 1x28" eccentric
A4) Seated Cybex chest press 120lbs 1x30" eccentric, x10 reps, 1x30" eccentric
B1)Seated leg extension: 160lbs 1x30" eccentric, x10 reps, 1x30" eccentric
C1)Seated leg curl: 100lbs 1x30" eccentric, x10 reps, 1x30" eccentric
D1)Chin-up: Bodyweight: 1x30" eccentric, x6 reps, 1x30" eccentric
E1)Incline dumbbell curls 25lbs (ea)1x30" eccentric, x10 reps, 1x30" eccentric
2/23/21
30/10/30; 20 (or so) sec rest between exercises
A1)Seated leg extension: 160lbs 1x30" eccentric, x10 reps, 1x30" eccentric
B1)Seated leg curl: 100lbs 1x30" eccentric, x10 reps, 1x30" eccentric
C1)Chin-up: Bodyweight: 1x30" eccentric, x8 reps, 1x24" eccentric-fuck that burns
D1) Barbell standing overhead press: 95lbs 1x30" eccentric, x9 reps, 1x22" eccentric
E1) Seated machine calf raise 120lbs 1x30" eccentric, x10 reps, 1x30" eccentric
F1) Seated Cybex chest press 100lbs 1x30" eccentric, x10 reps, 1x30" eccentric
G1)45 degree leg press: 4 plates, 1x30" eccentric, x10 reps, 1x30" eccentric
H1) Supported machine row seated 100lbs 1x30", x10 reps, 1x30" eccentric
2/26/21
A1)Seated leg extension: 160lbs x10 reps, 1x30" eccentric
B1)Seated leg curl: 100lbs x10 reps, 1x30" eccentric
C1)Chin-up: Bodyweight: x10 reps, 1x30" eccentric
D1) Dumbbell lateral raise: 15lbs (ea) x10 reps, x30" eccentric
E1) Barbell standing overhead press: 95lbs x10 reps, 1x30" eccentric
F1) Seated dumbbell overhead triceps extension 40lbs x10 reps, 1x30" eccentric
G1) Seated Cybex chest press 110lbs 1x30" eccentric, x10 reps, 1x30" eccentric
H1) Seated machine calf raise knees straight 120lbs 1x10 reps x30" eccentric,
2/28/21
30/10/30; 20 (or so) sec rest between exercises
A1)Seated leg extension: 160lbs 1x30" eccentric, x10 reps, 1x30" eccentric
B1)Seated leg curl: 100lbs 1x30" eccentric, x10 reps, 1x30" eccentric
C1)Chin-up: Bodyweight: 1x30" eccentric, x8 reps, 1x24" eccentric
D1) Barbell standing overhead press: 95lbs 1x30" eccentric, x9 reps, 1x22" eccentric
E1) Seated machine calf raise 120lbs 1x30" eccentric, x10 reps, 1x30" eccentric
F1) Seated Cybex chest press 100lbs 1x30" eccentric, x10 reps, 1x30" eccentric
G1)45 degree leg press: 4 plates, 1x30" eccentric, x10 reps, 1x30" eccentric
Think I’m done with this crazy eccentric loading tendon/muscle stimulating workout plan. I will skip the “gains” week suggested in the workout plan in the 5th week. Full disclosure, I tried timing 30 second eccentrics but was more lax with 20 second rest period and “posing” days. There is a lot I enjoyed about it for sure, and I’ll measure any “gains” in a bit, but I’m switching gears and going to a heavy weight fat loss plan with some conditioning sessions mixed in. A 3:3 ratio of separate weight training and HIIT/conditioning I’m thinking.
I’m not a kid in his 20’s anymore, but I sure acted like it with the diet last month. Lots of protein, but lots of alcohol and garbage processed food. Back to tracking.
3/1/21
Bodyweight: 217 lbs
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—(6/19/20) 187lbs—(9/28/20) 200.5lbs— (1/1/21) 214.4lbs—(3/1/21) 217lbs
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"—(6/19/20) 14.5"—(9/28/20) 15" —(1/1/21) 15"—(3/1/21) 15.25"
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"—(6/19/20) 46.5"—(9/28/20) 47.5" —(1/1/21) 50"—(3/1/21) 50.5"
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"—(6/19/20) 35"----(9/28/20) 37" —(1/1/21) 39.5"—(3/1/21) 39"
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"—(6/19/20) 14"—(9/28/20) 14" —(1/1/21) 15"—(3/1/21) 15"
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"—(6/19/20) 12.5"—(9/28/20) 12.5" —(1/1/21) 12"—(3/1/21) 12"
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"—(6/19/20) 16.5"—(9/28/20) 16.25" —(1/1/21) 17.75"—(3/1/21) 17.5"
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"—(6/19/20) 14.75"—(9/28/20) 15" —(1/1/21) 15.5"—(3/1/21) 15.5"
So I gained a half-inch in both my shoulders/chest and belly area. Not the “wow” hypertrophy gains I was looking for, but I’m 42 with a crappy hormone profile, so what can you expect after a month or two?
Back on the cutting train…
3/2/21
3-4 second eccentric, 1 min rest between paired sets, 5-8 reps/set
A1)Cybex V-squat Hack Squat machine (facing away from pads) 234lbs x6, x6, x5, x6, x6
A2) Standing dumbbell lateral raise: 25lbs (ea) x8, x8, x8, x8, x8
B1) Decline leg raise: x8, x8, x8, x8
B2) Push-up x8, x8, x8, x8
C1) One arm supported dumbbell row: 70lbs x8, x8, x8, x8
C2) Soleus raise machine: 45lbs x8, x8, x8, x8
D1) L-handstand raise off bench x5, x5, x5
3/7/21
Bodyweight: 210lbs
A1)Forward KB lunges onto step (12") 120lbs x5, x5, x5, x5 (ea)
A2) Curl up on SB with KB overhead 20lbs x8, x8, x8, x8
B1) Barbell overhead press 95lbs x6, x6, x6, x6
B2) Barbell Romanian deadlift 185lbs x5, x5, x5, x5
C1) Weighted dip (+10lbs) x6, x5, x5, x5
C2) Weighted SL calf raise with pause (+10lbs) x8, x8, x8, x8 alternating
D1) Incline DB bench press with external rotation 100lbs x8, x8
Took a few days off due to recover from a second Covid vaccine injection. Weak, fever, chills, headache. Not fun, but I’m better. Might have helped me drop a few pounds, though.
3/9/21
3-4 second eccentric, 1 min rest between paired sets, 5-8 reps/set
A1)Cybex V-squat Hack Squat machine (facing away from pads) 234lbs x8, x8, x8, x8
A2) Standing dumbbell lateral raise: 25lbs (ea) x8, x8, x8, x8
B1) Decline leg raise: x8, x8, x8, x8
B2) Push-up x8, x8, x8, x8
C1) One arm supported dumbbell row: 70lbs x8, x8, x8, x8
C2) Soleus raise machine: 45lbs x8, x8, x8, x8
D1) Barbell preacher curl: 70lbs x6, x5, x4
Diet summary last week, pretty legit
3/12/21
A1) Weighted chin-up (Bwt +10) x5, x5, x5, x5, x4
A2) Dumbbell triceps overhead extension 50lbs x8, x8, x8, x8, x6
B1) Machine calf raise (straight knees) 220lbs x8, x8, x8, x7, x7
B2) Lying leg curl 100lbs x8, x8, x7, x7, x7
C1) Seated leg extension machine 150lbs x8, x8, x8, x8
C2) Standing dumbbell Zottman curls 25lbs (ea) x8, x8, x8, x8
D1) Incline dumbbell bench press with external rotation 100lbs x8, x8, x8
3/14/21
Bodyweight: 210lbs
A1)Forward KB lunges onto step (12") 120lbs x6, x5, x5 (ea)
A2) Curl up on SB with KB overhead 30lbs x8, x8, x8
B1) Barbell overhead press 105lbs x7, x8, x8, x6
B2) Barbell Romanian deadlift 185lbs x6, x6, x6, x5
C1) Weighted dip (+10lbs) x6, x6, x5, x5,x4
C2) Weighted SL calf raise with pause (+10lbs) x8, x8, x8, x8 alternating
D1) Incline DB biceps curls 30’s x8, x8, x8, x7
D2) Barbell wrist extension, supported 30lbs x10, x10, x8
Longer rest (2-3 min sometimes) between set pairings. Calves are nice and sore from earlier this week.
3/15/21
Diet summary for the week:
Can do better, pretty sure I didn’t lose this week but that can be explained by Tuesday and Wednesday’s calories and lack of cardio/conditioning work at this point. I’ve been mixing in quite a few fibrous foods into the mix and the gas I get says I might be over-doing it.
Next week on Monday and Thursday I’m getting back to 2 day fasts (16 hour). This seemed to help drop calories in the past and was an easier transition actually than just avoiding high calorie foods.
3/16/21
3-4 second eccentric, 1 min rest between paired sets, 5-8 reps/set
A1)Cybex V-squat Hack Squat machine (facing away from pads) 254lbs x6, x5, x5
A2) Standing dumbbell lateral raise: 30lbs (ea) x8, x8, x8
B1) Decline leg raise: x8, x8, x8
B2) Push-up x8, x8, x8
C1) One arm supported dumbbell row: 70lbs x8, x8, x8
C2) Soleus raise machine: 45lbs x8, x8, x8
D1) Barbell preacher curl: 70lbs x6, x6, x4
3/19/21
A1) Weighted chin-up (Bwt +10) x8, x7, x6, x5, x4
A2) Dumbbell triceps overhead extension 50lbs x8, x8, x8, x8, x6
B1) Machine calf raise (straight knees) 220lbs x8, x8, x8, x7, x7
B2) Lying leg curl 110lbs x8, x8, x7, x7, x7
C1) Seated leg extension machine 170lbs x8, x8, x8, x8, x8
C2) Standing dumbbell Zottman curls 30lbs (ea) x8, x8, x8, x8
D1) Incline dumbbell bench press with external rotation 100lbs x8, x8, x8
3/21/21
Bodyweight: 214lbs
A1)Forward KB lunges onto step (12") 80lbs x8, x8, x8, x8 (ea)
A2) Seated machine abdominal curl 90lbs x8, x8, x8
B1) Barbell overhead press 155lbs x6, x6, x6, x6, x6
B2) Barbell Romanian deadlift 205lbs x6, x6, x5, x5, x4
C1) Weighted dip (+10lbs) x6, x6
C2) Weighted SL calf raise with pause (+10lbs) x8, x8, alternating
D1) Incline DB biceps curls 35’s x8, x6, x6, x5, x5
D2) Barbell wrist extension, supported 30lbs x10, x10, x10
3/23/21
A1)Cybex V-squat Hack Squat machine (facing away from pads) 254lbs x6, x6, x6, x6, x6
A2) Standing dumbbell lateral raise: 35lbs (ea) x6, x6, x6, x6, x6
B1) Decline leg raise: x8, x8, x8, x8
B2) Push-up x8, x8, x8, x8
C1) One arm supported dumbbell row: 70lbs x8, x8, x8
C2) Soleus raise machine: 55lbs x8, x8, x8, x8
D1) Barbell preacher curl: 75lbs x6, x6, x6, x6
Every workout is a struggle now, sucking through it anyway…
