Cookies and Beer Most of the Year

Training Training Logs
121

AM Workout

A1) Back squat: 185lbs x5, x5, x5, x5, x5
B1) Dips: Bodyweight x6, x6, x6, x6, x5
B2) Single leg calf raise: Bodyweight x12, x12, x10, x10, x10
C1) Reverse crunch : x10, x10, x10, x10
D1) Seated low cable row, palms semi-supinated: 120lbsx8, 130lbs x8, x7, x7, x6

Family walk later, about 30 min

Diet has been about 1800-2000 cals/day, looking something like this:

Breakfast/post lift: Copious amounts of coffee/some cream, 2 scoops of Surge Recovery, water

Mid-morning: 3 scoops Metabolic Drive, 1 serving of Flameout, 2 Tbsp milled flax seed, 1 serving of Superfood

Lunch: 2 scoops of Metabolic Drive/water, Flameout

Mid-Afternoon: 2 more scoops Metabolic Drive

Dinner: Some protein (Wild Salmon, Grass-feed ground beef, or grilled chicken 6-8 oz)
plus veggies (broccoli/caulifower, raw sauerkraut, or kale) and a handful of berries or an apple.

122

[quote=“trimtabber79, post:117, topic:234174”]
AM Workout
A1) Seated Dumbbell Overhead Press: 40’s x10, x10, x10, x8, x8, 35’s x6, x6
B1) Elevated foot forward lunge (6"): Bwt+ 20lbs KB in front x10, x10, x10 each side
C1) Side Planks: Bwt x30 sec x3 each side
D1) Seated Lat Pull Abdominal Crunch: 120lbs x20, x20, x20
E1) Single arm dumbbell preacher curl 20lbs x10, x10, x10 (left elbow sharp pain, damn tendonitis)

123

A1) Leg Press 380lbs x10, x10, x8, x8
B1) Seated calf raises 90lbs x25, x25, x25, x25
C1) Ab wheel -skipped- abs twitchy after leg press turning quickly to crampy
D1) Standing biceps curls: 20lbs x12, x12, x12, x10

124

A1) Leg Press (ramp up sets then) 410lbs x10, x8, x6, x6
B1) Seated calf raises 90lbs x25, x25, x25
C1) Ab wheel (off knees): Bwt x10, x10, x10, x10
D1) Three way standing cable biceps curl (resistance behind, under, in front): 50 lbs x12, x10, x6, done twice

Been doing the occasional track sprints/tennis thing. Also started a new job that’s screwing with my schedule, so I’m going to have to work out when I have time. Had quite a few beers watching Aaron Rodgers rise from the dead and slay my Bears. Fuck him and the cheese he rode in on.

125

Been off, sort of.

Haven’t progressed weights, hell- lifted weights in around two weeks. My sorry ass has taken quite a few steps back, with old habits creeping back in. Stress eating, or boozing has been a thing. Also forgot how to open my calorie tracker again, apparently. Figuring out a new routine and time to implement it. My morning workouts will probably convert to afternoons. New job and me cuddling my self in a little comfort zone and all that equals back to portly goo-boy. Ahh, right in time for Halloween candy.

Bodyweight: 211lbs (+6 from last weigh in)

Anyway- sort of picked up where I left off:

A1) Back squat: 185lbs x3, x3, x3, x3
B1) Dips: Bodyweight x6, x6, x6, x6, x5
B2) Single leg calf raise: Bodyweight x12, x12, x10, x10, x10
C1) Reverse crunch : x8, x8, x6, x6
D1) Incline dumbbell biceps curl: 30lbs x8, x8, x8

Treadmill walk 3.5 MPH x3.0 incline x20 min

126

Easy to fall into…no warmup or special gear required. And Halloween kicks off the most difficult quarter of the year for most. Look back and see all your progress, though…stick with it!

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127

Bodyweight: 208 lbs

Messing around with a few new activities:

A1) Strict Dumbbell Military Press: 15’s (lbs)x8, 20’s x8, 25’s x8, 30’s x8, 35’s x8, 40’s x8, 35’s x8, 30’s x8, 25’s x8
B1) Low Cable Rope Curl: 36lbs x8, x8, x8
B2) Chin-Up (Bwt, shoulder width grip) x3, x3, x4
C1) Roman Chair (knees bent) x8, x8, x8
D1) Battle Ropes (large loops 45-60 sec x3)-Goodness
E1) Stairmaster L7 10 min

Now Bears and Beers

128

Bodyweight 208 lbs

A1) Back squat: (ramp up sets) 185lbs x3, 205lbs x3, x2, x2
B1) Dips: Bodyweight x6, x6, x6, x6, x5
B2) Single leg calf raise: Bodyweight x12, x12, x10, x10, x10
C1) Reverse crunch : x8, x8, x6, x6
D1) TRX Inverted row: Bwt x5, x5, x5, x5

Concept row: 5 min, treadmill 5 min

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129

Bodyweight: 207 lbs

A1) Dumbbell Military Press (semi-supinated to pronated at lockout, tight core): 20’s x10, 35’s x8, 40’x 8, x8, 35’s x8. 30’s x10
B1) Chin-up’s (shoulder width)Bwt x4, x5, x4, x3, x4
C1) Elevated step lunge (10" Reebok steps) Bwt x10, x10, x10 each side (no rest)
D1) Ab wheel rollout (from knees): x10, x10, x10
E1) Standing low cable rope biceps curl: 37.5 x8, 40 x6, x6, x6

Incline treadmill walk: 3.8 MPH, 2.0 incline: 25 min

130

More playing around with lifts:

A1)Front squats: Bar only, ass to grass: x20, x20, x20
B1) Dumbbell Deadlifts with Shrug (70lbs each hand) x5, x5, x5, x5
C1) Standing Dumbbell French Press: 30’s x12, x12, x12
D1) Seated Dumbbell Concentration Curls: 20’s x10, x10, x10 alternating arms
E1) Lying Hamstring Curls: 70lbs x8, x8, x8, x8 (ankle plantarflexed on concentric, dorsiflexed on eccentric)
F1)Incline Offset Dumbbell Curl: 15’s x10, x10, x10 alternating arms

Incline treadmill walk 3.8 mph, 30 min

131

AM workout

A1) Back squat: (ramp up sets) 155lbs x6 x6 x6, x6
B1) Dips: Bodyweight x6, x6, x6, x5, x5
B2) Single leg calf raise: Bodyweight x12, x12, x10, x10, x10
C1) Reverse crunch : x10 x8, x8, x8 x8
D1) TRX Inverted row: Bwt x5, x5, x5,

132

A1) Dumbbell Military Press (semi-supinated to pronated at lockout, tight core): 20’s x10, 35’s x8, 40’x 8, x8, 35’s x8.
B1) Chin-up’s (shoulder width)Bwt x4, x4, x4, x3, x4
C1) Elevated step lunge (10" Reebok steps) 25lbs KB x10, x10, x10 each side (no rest)
D1) Ab wheel rollout (from knees): x10, x10, x8
E1) Standing biceps dumbbell curls (21’s,20 lbs bent torso x7 , 25 lbs pronation/supination isometric mid-range, x7, 25 lbs regular biceps curl x7), 2 sets

Incline treadmill walk: 3.8 MPH, 2.0 incline: 25 min

133

So my eating sucks, but I have been enjoying the workouts again, with some sense of productivity as far as strength, energy expenditure, and relatively less joint pain.

Kids birthday party running around indoors on artificial turf was fun. People congratulated me on my, “old ass” being so surprisingly agile, “for my age”.

AM workout

A1) Barbell deadlift (dumbbell rack was blocked forever) 205lbs x5x5x5x5x5
B1) Dumbbell french press : 15’s x8, 20’s x7, 25’s x6, 30’s x5x5, x5, 25’s x9
C1) Seated dumbbell concentration curl 20lbs x10, x10, x10, x10 (no rest switching arms)
D1) Lying machine hamstring curls 90lbs x5, x5, x5, x5

134

PM workout

A1) Back squat: (ramp up sets) 205lbs x3, x3, x3, x2, x2
B1) Dips: Bodyweight x6, x5, x5, x5, x5
B2) Single leg calf raise: Bodyweight x12, x12, x10, x10, x10
C1) Reverse crunch : x8, x8, x8 x8
D1) Seated cable row: 90lbs x10, 110 lbs x8, x8, x8, x6

Stairmaster Level 7, 7 min

135

AM Workout

A1) Dumbbell Military Press (semi-supinated to pronated at lockout, tight core): 20’s x10, 35’s x8, 40’x 8, x8, x6, x7, x6.
B1) Chin-up’s (shoulder width)Bwt x5, x4, x4, x4, x3, x4
C1) Elevated step lunge (10" Reebok steps) 50lbs KB’s (25 per hand) x10, x10, x8 each side
D1) Ab wheel rollout (from knees): -skipped-abs too “twitchy”
E1) Standing biceps dumbbell curls (21’s,20 lbs bent torso x7 , 25 lbs pronation/supination isometric mid-range, x7, 25 lbs regular biceps curl x7), 2 sets

136

AM workout

B1) Dumbbell Deadlifts with Shrug (90lbs each hand, semi-supinated) x5, x5, x5, x5
C1) Standing Dumbbell French Press: 30’s x12, x10, x10, 25lbs x8, x8
D1) Seated Dumbbell Concentration Curls: 25’s x10, x8, x8, x7 alternating arms
E1) Lying Hamstring Curls: 90lbs x8, x8, x8, x8 (ankle plantarflexed on concentric, dorsiflexed on eccentric)

137

Bodyweight 212 lbs (yikes)

That ain’t muscle- that’s at least 5 lbs of Kit-Kat

Some volume sets…
A1) Back squat: (ramp up sets) 205lbs x3, x3, x3, x3, x3, x3, x2, x2, x2
B1) Dips: Bodyweight x6, x6, x6, x5, x5, x5
B2) Single leg calf raise: Bodyweight x12, x12, x10, x10, x10
C1) Reverse crunch : x8, x8, x8 x8
D1) Seated cable row: 90lbs x10, 110 lbs x10, x10,x10

138

PM workout:

A1) Dumbbell Military Press (semi-supinated to pronated at lockout, tight core): 20’s x10, 35’s x8, 40’x 8, x8, x8, x8
B1) Chin-up’s (shoulder width)Bwt x5
C1) Elevated step lunge (10" Reebok steps) 50lbs KB’s (25 per hand) x10, x10, x8 each side
D1) Ab wheel rollout (from knees)
E1) Standing biceps dumbbell curls (21’s,20 lbs bent torso x7 , 25 lbs pronation/supination isometric mid-range, x7, 25 lbs regular biceps curl x7), 2 sets

Stairmaster level 7 15 min climb

139

A1) Dumbbell deadlift from floor: 100lbs each arm x5x5x5x5x5
B1) Dumbbell french press : 15’s x8, 20’s x7, 25’s x8, 30’s x5x5, x5, 25’s x9
C1) Seated dumbbell concentration curl 20lbs x10, x10, x10, x10 (no rest switching arms)
D1) Lying machine hamstring curls 90lbs x5, x5, x5, x5

140

PM workout

A1) Back squat: (ramp up sets) 165lbs x6 x6 x6, x6
B1) Dips: Bodyweight x6, x6, x6, x5, x5
B2) Single leg calf raise: Bodyweight x12, x12, x10, x10, x10
C1) Reverse crunch : x10 x8, x8, x8 x8

Treadmill walk: 2.0 incline: 35 min