5/18/21
Little sleep due to a dumb dog constantly waking me
A1)Cybex V-squat Hack Squat machine (facing away from pads, a few building up sets) 314lbs x6, x6, x6, x6, x6
B1) Romanian deadlift: 195lbs x6, x6, x6, x6
C1) Decline leg raise: x12, x10 x10, x8, x8
D1) Seated calf raise (knees straight) 235lbs x8, x8, x8, x6
E1) Seated leg extension machine 210lbs x8, x8, x8, x8
F1) Lying leg curl: 115lbs x7, x6, x6, x6
5/22/21
A1) Weighted chin-up (Bwt only today ) x10, x10, x8, x8
B1) Barbell military press 115lbs x8, x6, x6, x6, x6
C1) Machine abdominal crunch 110lbs x8-abs cramped- had to stop right away
D1) Triceps dip (Bwt only) x8, x6, x6, x5, x4
E1) Barbell preacher curl 70lbs x8, x6, x5, x4, x4, x4
F1) Standing dumbbell Zottman curls 25lbs (ea) x8, x8, x8, x6
5/25/21
Bodyweight: 203lbs
A1)Cybex V-squat Hack Squat machine (facing away from pads, a few building up sets) 314lbs x7, x6, x6, x6, x6
B1) Romanian deadlift: 195lbs x6, x6, x6, x6
C1) Decline leg raise: x12, x10 x10, x8, x8
D1) Seated calf raise (knees straight) 235lbs x8, x8, x8, x6, x6
E1) Seated leg extension machine 210lbs x8, x8, x8, x8, x6-fuck
F1) Lying leg curl: 120lbs x7, x6, x6, x6
Cramps in the quads later—theragun time
5/28/21
A1) Weighted chin-up (Bwt +25) x6, x6, x5 x5,x4 (Bwt only) x10, x10
B1) Barbell military press 115lbs x8, 125lbs x6, x6, x6, x6, x6
C1) Machine abdominal crunch 110lbs x10, x10, x8, x8, x8
D1) Triceps dip (Bwt+25lbs) x8, x6, x6, x5, x4, x4
E1) Barbell preacher curl 70lbs x8, x6, x4, x4, x4, x4
F1) Standing dumbbell Zottman curls 25lbs (ea) x8, x8, x8, x6
I’m out. Was going to post a contest picture, but too dejected. Life happenings and a recent cancer diagnosis got me down. Regardless @Chris_Colucci , thanks for putting this on every year…
Wait, what? Geez, hope things turn out well with the diagnosis.
Not sure if it’s you or someone close, but I’m sure some of the folks around have dealt with it if you want to talk, vent, get input, whatever. In any case, best of luck.
So it’s been a year and change and I have began slowly crawling out of the, “out of shape and don’t care” hole. I did a good deal of 5/3/1 last fall into April of '22, but stopped my momentum as I do and let myself go big-time. I was fired from a new job after 6 months and upped my drinking big-time. I’m currently not doing a lot on the cardio front except some dog walking, but my strength is improving. For accountability, I took a picture to judge an improvement in body comp later (which has always been the primary goal for this log, seconded by improved health markers).
Current body weight, about 214 lbs, belly circumference, 41 inches
Hope to get into healthy habits and hear from some old and new supporters on this log. Thanks.
10/2/22
(1 sec con/3 sec ecc contract)
A1) Standing OH dumbbell push-press (30lbs ea x10, 40x8, 50x6) 60’s x5x3
B1) Incline leg press (2 plates x10, 4 plates x8, 6 plates x8) 4 plates x10x3
C1) Dips (Bwt) x7, x6, x5, x4
C2) SL calf raise (Bwt) x10 ea , x10, x10, x10
D1) Inclined leg raise (Bwt) x10, x10, x10
E1) Cybex machine lying hip thrust (Bwt +50lbs) x8x3
F1) Chin-up (BWT) x6, x5, x4 (30 sec rest)
F2) Cybex low cable wide biceps curl (2 handles), 20lbs x10, x10, x8
F3) Cybex low cable narrow biceps curl (2 handles), 20lbs x10, x10, x8
G1) Walking KB lunges (35lbs each hand) x10, x10, x10
Some good reps, lots of burning, trying to feel where I want a muscle contraction.
D
10/4/22
Trying to keep the AM workouts about an hour, but repeating some of the same movements for a few months while trying to increase the resistance/volume slowly.
(1 sec con/3 sec ecc contract)
A1) Standing OH dumbbell push-press (30lbs ea x10, 40x8, 50x6) 60’s x5x3
B1) Incline leg press (2 plates x10, 4 plates x8, 6 plates x8) 4 plates x10x3
C1) Dips (Bwt) x7, x6, x5, x4
C2) SL calf raise (Bwt) x10 ea , x10, x10, x10
D1) Inclined leg raise (Bwt) x10, x10, x10
E1) Cybex machine lying hip thrust (Bwt +50lbs) x8x3
F1) Chin-up (BWT) x6, x5, x4 (30 sec rest)
F2) Cybex low cable wide biceps curl (2 handles), 20lbs x10, x10, x8
F3) Cybex low cable narrow biceps curl (2 handles), 20lbs x10, x10, x8- this superset burns like a mother…
10/9/22
(1 sec con/3 sec ecc contract)
A1) Standing OH dumbbell push-press (30lbs ea x10, 40x8, 50x8x2) 60’s x5x3
B1) Incline leg press (2 plates x10, 4 plates x8, 6 plates x8) 8 plates x10x3
C1) Dips (Bwt) x8, x6, x5, x4
C2) SL calf raise (Bwt) x10 ea , x10, x10, x10, x10
D1) Inclined leg raise (Bwt) x10, x10, x10
E1) Cybex machine lying hip thrust (Bwt +50lbs) x8x3
F1) Chin-up (BWT) x6, x5, x4 (30 sec rest)
F2) Cybex low cable wide biceps curl (2 handles), 20lbs x10, x10, x8
F3) Cybex low cable narrow biceps curl (2 handles), 20lbs x10, x10, x8
G1) Seated cable rope face pull 27.5lbs x15, x15
This week I start tracking diet again and cut down on the beer.
10/16/22
Bodyweight: 214lbs
Waist: 40" circumference (-1")
(1 sec con/3 sec ecc contract)
A1) Standing OH dumbbell push-press (30lbs ea x10, 40x8, 50x8x2) 50’s x8, x6, x6, x6
B1) Incline leg press (2 plates x10, 4 plates x8, 6 plates x8) 8 plates x10x3
C1) Dips (Bwt) x8, x6, x5, x5
C2) SL calf raise (Bwt) x10 ea , x10, x10, x10, x10
D1) Inclined leg raise (Bwt) x10, x10, x10
E1) Cybex machine lying hip thrust (Bwt +50lbs) x8x3
F1) Chin-up (BWT) x9(30 sec rest)
F2) Cybex low cable wide biceps curl (2 handles), 20lbs x10
F3) Cybex low cable narrow biceps curl (2 handles), 20lbs x10
G1) Seated cable rope face pull 27.5lbs x15, x15
Messing around with 5 days of intermittent fasting this week, with an 8 hour eating window from 12:30 PM to 8:30 PM. I feel I can do this as a trial thing to reduce my calorie window and save some time cooking and eating throughout the week. Been calorie tracking. Cut down on alcohol and refined sugar a lot this week as well. Trial and error.
10/20/22
Still at it. Fasting with black coffee and water before and after weights
(1 sec con/3 sec ecc contract)
A1) Standing OH dumbbell push-press (30lbs ea x10, 40x8, 50x8x2) 60’s x6, x5, x5, x4
B1) Incline leg press (2 plates x10, 4 plates x8, 6 plates x8) 8 plates x8x4
C1) Dips (Bwt) x8, x6, x5, x5
C2) SL calf raise (Bwt) x10 ea , x10, x10, x10, x10
D1) Inclined leg raise (Bwt) x15, x12, x10
E1) Cybex machine lying hip thrust (Bwt +50lbs) x8x3
F1) Chin-up (BWT) x9(30 sec rest)
F2) Cybex low cable wide biceps curl (2 handles), 25lbs x10
F3) Cybex low cable narrow biceps curl (2 handles), 25lbs x10
G1) Seated cable rope face pull 27.5lbs x15, x15
10/25/22
Forgot to log the other day’s workout
Slow (or no?) improvements this week, I’m weaker or have less energy. Belly is still very fat as I must cut down on the food gorge when I get home from work at the end on that 8 hour eating window. Reeces’ peanut butter cups should stay out of my home.
(1 sec con/3 sec ecc contract)
A1) Standing OH dumbbell push-press (30lbs ea x10, 40x8, 50x8x2) 60’s x6, x5, x5, x4
B1) Incline leg press (2 plates x10, 4 plates x8, 6 plates x8) 8 plates x8x4
C1) Dips (Bwt) x8, x6, x6, x5
C2) SL calf raise (Bwt) x10 ea , x10, x10, x10, x10
D1) Inclined leg raise (Bwt) x15, x12, x10
E1) Cybex machine lying hip thrust (Bwt +50lbs) x8x3
F1) Chin-up (BWT) x8, x6, x4 (30 sec rest)
F2) Cybex low cable wide biceps curl (2 handles), 25lbs x10, x8
F3) Cybex low cable narrow biceps curl (2 handles), 25lbs x10, x8
G1) Seated cable rope face pull 27.5lbs x20, x20
10/30/22
Bodyweight: 212 lbs
I think the fasts are doing something, other than stopping me from snacking all day.
1 sec con/3 sec ecc contract)
A1) Standing OH dumbbell push-press (30lbs ea x10, 40x8, 50x8x2) 60’s x6, x5, x5, x4
B1) Incline leg press (2 plates x10, 4 plates x8, 6 plates x8) 8 plates x8x2
C1) Dips (Bwt) x8, x6, x6, x5
C2) SL calf raise (Bwt) x10 ea , x10, x10, x10, x10
D1) Inclined leg raise (Bwt) x15, x12, x10
E1) Dumbbell walking lunges (40lbs each hand) x10 (each side), x10, x8, x8
F1) Chin-up (BWT) x8, x6, x4 (30 sec rest)
F2) Cybex low cable wide biceps curl (2 handles), 25lbs x10, x8, x6
F3) Cybex low cable narrow biceps curl (2 handles), 25lbs x10, x8, x6
G1) Seated cable rope face pull 27.5lbs x20, x20
Lots of lactate burning in my arms, sucking wind, as I have no conditioning currently.
11/3/22
Tired, a little light-headed at times, tracking calories well most days.
1 sec con/3 sec ecc contract)
A1) Standing OH dumbbell push-press (30lbs ea x10, 40x8,) 50x8x3
B1) Incline leg press (2 plates x10, 4 plates x8, 6 plates x8) 8 plates x8x2
C1) Dips (Bwt) x8, x6, x6, x5
C2) SL calf raise (Bwt) x10 ea , x10, x10, x10, x10
D1) Inclined leg raise (Bwt) x15, x12, x10
E1) Dumbbell walking lunges (40lbs each hand) x10 (each side), x10, x8, x8
F1) Chin-up (BWT) x9, x6, x4 (30 sec rest)
F2) Cybex low cable wide biceps curl (2 handles), 25lbs x10, x8, x6
F3) Cybex low cable narrow biceps curl (2 handles), 25lbs x10, x8, x6
G1) Seated cable rope face pull 27.5lbs x20, x20
11/6/22
Bodyweight: 211.4 lbs (down about another pound)
Belly circumference: 40 inches
Blood pressure post workout: 128/88
Slowly, slowly moving in the right direction. I took a one day break from fasting yesterday and pretty much ate what I wanted, making myself a cocktail at the end of the evening before resuming a fast this morning. My belly fat hasn’t budged much, but I am dropping weight from somewhere, and considering the lifting volume and carb intake, I doubt I’m losing muscle. The biceps super-set really was tough today, I only got two rounds because it felt like my biceps tendons were going to explode. The burning lasted like 6 minutes when resting.
1 sec con/3 sec ecc contract)
A1) Standing OH dumbbell push-press (30lbs ea x10, 40x8,) 50x8, 60 x5x3
B1) Incline leg press (2 plates x10, 4 plates x8, 6 plates x8) 8 plates x8x2
C1) Dips (Bwt) x8, x6, x6, x6
C2) SL calf raise (Bwt) x15 ea , x12, x12, x10, x10
D1) Inclined leg raise (Bwt) x15, x12, x10
E1) Dumbbell walking lunges (40lbs each hand) x10 (each side), x10 x4 sets
F1) Chin-up (BWT) x9, x6, x4 (30 sec rest)
F2) Cybex low cable wide biceps curl (10 seconds rest) (2 handles), 25lbs x10, x8
F3) Cybex low cable narrow biceps curl (2 handles), 25lbs x10, x8
G1) Seated cable rope face pull 27.5lbs x20, x20
Over the app’s recommended calorie limit of 2000 kcal’s daily. I stayed under better during the middle of the work week and restricted drinking to 1x this week.
11/10/22
1 sec con/3 sec ecc contract)
A1) Standing OH dumbbell push-press (30lbs ea x10, 40x8,) 50x8, 55x7x3
B1) Incline leg press (2 plates x10, 4 plates x8, 6 plates x8) 8 plates x8x2
C1) Dips (Bwt) x9, x6, x6, x6, x5
C2) SL calf raise (Bwt) x15 ea , x12, x12, x10, x10
D1) Inclined leg raise (Bwt) x15, x12, x10
E1) Dumbbell walking lunges (40lbs each hand) x10 (each side), x10 x4 sets
F1) Chin-up (BWT) x9, x6, x4 (30 sec rest)
F2) Cybex low cable wide biceps curl (10 seconds rest) (2 handles), 25lbs x10, x8, x5
F3) Cybex low cable narrow biceps curl (2 handles), 25lbs x10, x8, x6
G1) Seated cable rope face pull 32.5 lbs x20, x20
Trashed…
11/13/22
Forgot to log yesterday
Bodyweight: 210.8 lbs
1 sec con/3 sec ecc contract)
A1) Standing OH dumbbell push-press (30lbs ea x10, 40x8,) 50x8, 55x8, 60’s x5, x4
B1) Incline leg press (2 plates x10, 4 plates x8, 6 plates x8) 8 plates plus 20lbs x8x2
C1) Dips (Bwt) x9, x6, x6, x6, x5
C2) SL calf raise (Bwt) x15 ea , x12, x12, x10, x10
D1) Inclined leg raise (Bwt) x15, x12, x10
E1) Dumbbell walking lunges (40lbs each hand) x10 (each side), x10 x4 sets
F1) Chin-up (BWT) x9, x6, x4 (30 sec rest)
F2) Cybex low cable wide biceps curl (10 seconds rest) (2 handles), 25lbs x10, x8, x5
F3) Cybex low cable narrow biceps curl (2 handles), 25lbs x10, x8, x6
G1) Seated cable rope face pull 32.5 lbs x20, x20
You would think I’ve built some strength right now, but I can’t say the weights feel easier. I’m averaging 2.5 workouts per week and have made only small progressions. I’m also pretty wiped out the evening after a workout.
11/27/22
So Covid finally got my family, we think spread from my son’s basketball game. No fasting, lots of sleep and naps when I can. I have a lingering dry cough but test negative for about a week. First time lifting in two weeks, and I tried picking up where I left off. Fatigue hit me twice as fast now, so I cut the volume and tried to keep the weight about the same. A bit longer rest periods.
Bodyweight: 208.8 lbs (-2 lbs)
1 sec con/3 sec ecc contract)
A1) Standing OH dumbbell push-press (30lbs ea x10, 40x8,) 50x8, 55x8, 60’s x3x3
B1) Incline leg press (2 plates x10, 4 plates x8, 6 plates x8) 8 plates x8x2
C1) Dips (Bwt) x9, x6, x6, x6, x5
C2) SL calf raise (Bwt) x15 ea , x12, x12, x10, x10
D1) Inclined leg raise (Bwt) x15, x12, x10
E1) Dumbbell walking lunges (35 lbs each hand) x8, x8 (each side)
F1) Chin-up (BWT) x9, x6, x4 (30 sec rest)
F2) Cybex low cable wide biceps curl (10 seconds rest) (2 handles), 25lbs x10, x8, x5
F3) Cybex low cable narrow biceps curl (2 handles), 25lbs x10, x8, x6
G1) Seated cable rope face pull 32.5 lbs x20, x20
Giving another week of eating leftovers and drinking. Then plotting my next move. Time for a another re-set.
11/29/22
Lots of cookies, lots of beer Sunday. And how did we feel Monday? Not good, you fatty. Ok, self-talk over.
1 sec con/3 sec ecc contract)
A1) Standing OH dumbbell push-press (30lbs ea x10, 40x8,) 50x8, 55x8x3
B1) Incline leg press (2 plates x10, 4 plates x8, 6 plates x8) 8 plates x8x2
C1) Dips (Bwt) x9, x6, x6
C2) SL calf raise (Bwt) x15 ea , x12, x12
D1) Inclined leg raise (Bwt) x20, x12, x10
E1) Dumbbell walking lunges (35 lbs each hand) x8, x8 (each side)
F1) Chin-up (BWT) x9, x6, x4 (30 sec rest)
F2) Cybex low cable wide biceps curl (10 seconds rest) (2 handles), 20lbs x10x2
F3) Cybex low cable narrow biceps curl (2 handles), 20lbs x10x2
G1) Seated cable rope face pull 32.5 lbs x20, x20
8 minute treadmill walk after, HR 133 BPM. My lungs kinda suck right now.
