What height are you? And if you don’t mind me asking waist circumference at 209#?
I’m looking to cut to 200# this year and was wondering if 32" waist is even possible with my frame.
I’m 5’ 10" and I’ve got a 34" waist at the moment, right around the spare tire (love handles and lower flabs)
Edit: I looked and you’re 5’ 10" as well, when I hit 196 last August I was 32" for sure, definitely doable, my man!
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Yeah I’m down 10lbs since March 9th. So 225. Only 30 lbs to go lol.
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4/10/19
Weight: 210.0
General Cardio
Treadmill
30 minutes x 2.7mph x 10% Incline
Poor Man’s Reverse Hyper
4 x 12 x BW
Weight is decent, weighed significantly later than usual, so I’m cool with it, feel pretty good.
4/11/19
Weight: 209.0
OHP
2 x 12 x 45
2 x 5 x 95
5 x 115
5 x 125
5 x 145
9 x 160
5 x 5 x 125
Seated Lateral
4 x 15 x 30
Rear Delt
4 x 12-15 x 25
Tri-Raise (snagged it from @jackolee in someone else’s log, I think)
4 x 5 x 15, 15, 10, 10
Standing DB OHP
5 x 65
5 x 70
5 x 75
5 x 80
2 x 12 x 45
Plate Raise
2 x 12 x 45
1 x 10, 10, 10 x 45, 35, 25
Plate ‘Sweeps’ (Paul Carter)
2 x 10 x 45
Triceps (Various)
6-8 sets x 12-20 x Black Band
A pretty good day, really, really thought I was gonna hit 10 at 160, farted on the 8th rep and lost all bracing hahaha makes me laugh. Pretty happy with it, it’ll come. Everything else was a great pump and great ‘feel’.
Weight is good, composition seems to be improving.
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Sometimes the humor is worth missing reps. Having a childs sense of humor helps haha.
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4/12/19
Weight: 208.2
Deadlift
2 x 5 x 135
5 x 225
5 x 265
5 x 300
17 x 340
Deficit (~1.5") Deadlift
5 x 5 x 265 + purple bands
Barbell Row
4 x 5 x 225
1 x 12 x 135
Football Bar Row (3 grips)
4 x 12/12/12 x 95/115
Banded Back Pull
4 x 20 x Green
Banded Pull over
4 x 15 x Purple
Superset:
Banded Row w/ fat grips
4 x 10 x green
Banded Shrug w/ fat grips
4 x 10 x green
Today was a good day, deads moved like the wind, bullseye! I tried a couple different cues, consciously trying to lead with my chest a bit more than I normally do, seemed to make a difference. The set of 17 sucked a bit of life out of me, and then the 5 x 5 with that frickin’ band damn near did me in, ha! I’d come up and look at myself in the mirror and I looked like my soul was leaving me, I’m gonna have a lockout if it kills me, damnit! Very content with today, form feels very good throughout.
Weight: Good, I tend to hold, hold, hold then drop a pound or two, hold, hold, hold, drop a pound or two, when I’ve got my nutrition and deficit locked in, so I think that I’m on the right track, because hydration is on point, pushing a gallon minimum a day right now.
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With no straps I’ll bet. Good grip work.
Ha! Not quite, I use double overhand on all sets up to my plus set, then I strap up so I can just shut my brain off and pull.
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4/15/19
Weight: Scale 1: 209.6 Scale 2: 206.6
Bench
10 x 135
5 x 185
5 x 215
7 x 245
5 x 5 x 215
Low Incline DB Bench
5 x 90
5 x 95
5 x 100
10 x 80
Dips
3 x 8, 5, 5 x +75
2 x 12 x BW
Low Point Cable Fly w/ Ropes
5 x 10 x 40, 50, 50, 50, 40
Rolling DB Triceps
3 x 15-25 x 35s
Banded Tri Extensions
4 x 20 x Black
Pretty good day, the 5 x 5 hardgainer style bench is simply too much for my recovery right now, I think, I feel a lot better doing the top set and then SSL, feel much more accomplished.
Weight is good, I’m feeling solid after a weekend of ‘average’ eating, had a few extras, seems like my body used them just fine, if I can hold under 210 for a few days, I’ll have another drop to 207-208 ish, soft plan is to be under 200 by June 1. Very doable, just gotta make my willpower match my goal haha
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4/16/19
Weight: Scale 1: 209.6, 208.4 Scale 2: 206.6, 204.2
Second weights taken ~4 hours later, after food, water, and workout.
ME Front Squat
10 x 45
5 x 135
5 x 185
3 x 225
1 x 245
1 x 275
1 x 300
5 x 5 x 185 (60%)
DB RDL
4 x 12 x 100s
Belt Squat
5 x 10 x 100
Seated Calves
4 x 15 x 75
2 x 20 x 50
Edit:
Reverse Hyper
3 x 10 x 15lbs worth of ankle weights
2 x 10 x BW
Whoo boy…front squats suck, and I am out of practice, big time, ha. 275 moved really well, but 300 was sloooow, so I called it there, no point in missing at 315. The 5 x 5 was way more difficult, think it’s due more to technique stuff rather than strength, but it still sucked. Belt squats were fun, was a gym-douche-bro and hiked my shorts up a bit, can actually see some separation in my quads, ha, worth the douchiness, I guess.
Weight: It’s good, I feel ‘lighter’, not necessarily that much tighter though, figure I’ll just average the two scales for my ‘real’ weight, so sitting around 207-208, I figure.
Notes: Cambered bar front squats? They seem like they would be horribly difficult, anyone try this?
Front. Squats. Suck…which means I should probably do more of them.
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Oh boy. Now those would be an ass kicker. If you get your torso forward at all during the squat, the cambered bar would likely punish you big time for it. Never tried it myself, and hopefully never will…
1 Like
I’ll probably try it, at least once haha
4/17/19
Weight: Scale 1: 210.0 Scale 2: 206.6
Active Recovery
20 minute treadmill x body weight x 2.7mph x 10% incline
50 push ups
25 pull ups
75 sit ups
Stretching
50 band pull aparts
25 tricep extensions
35 curls
10 minutes treadmill x 2.7mph x 10% incline
There wasn’t any structure, just a rolling giant set. Wanted to get blood flowing and just feel good, accomplished that. Listened to Matt Wenning’s podcast with Greg Panora, absolute gold, ha. Looking at Greg’s TrainHeroic stuff right now, for shits and giggles.
2 Likes
4/18/19
Weight: 209.4
OHP
10 x 45
5 x 95
5 x 115
5 x 135
5 x 155
7 x 170
5 x 5 x 135
Superset:
Seated Laterals
4 x 12 x 25
Seated Rear Delt
4 x 12 x 25
Close Grip Bench (index on edge of knurling)
10 x 95
10 x 135
8 x 155
8, 8, 7 x 185
10 x 155
Rolling DB Triceps
3 x 15-20 x 40
Superset:
Rear Delt
3 x 15 x 20
Tricep Extension (rope)
3 x 12 x 120
Standing DB OHP
3 x 15 x 45
Edit:
15 minutes on treadmill x 10% incline x 2.7mph
WG Pull Ups
5 x 5
Decent day, belted up for the 170, but had it ‘normal’ tight, as soon as I get stretched out in the press it was too loose, couldn’t maintain the pressure against it, so it didn’t do much on the top set. It’s all good. Watched the Wenning bench video in the log of the @FlatsFarmer when I was strongest benching (hitting 315) it was with the closer grip that he advocates, going to move back to that and go from there, pretty excited about it actually, as it feels better all around for me, a more natural grip width, only reason I ever switched to wider was that I thought it would increase the poundage moved for me.
Weight is good, man, rest days are just hungry days for me, really have to rein myself in.
2 Likes
4/19/19
Weight: Scale 1 - 208.8 Edit: Scale 2 - 205.6
Deadlifts
2 x 10 x 135
5 x 225
5 x 280
5 x 320
17 x 355
Deficit Deads
5 x 5 x 280
WG Pull Ups
3 x 3 x +50
2 x 5 x BW
Lat Pulldown
4-5 x 12 x 150
Swiss Bar Row (wide neutral, middle neutral)
4 x 10/10 x 115
Machine Row
4 x 8 x 80, 100, 120, 150
Dropset:
4 x 8 x 150, 130, 110, 90
Superset:
DB High Pull
3 x 10 x 60
DB Shrug
3 x 12 x 60
Curls (Various)
4-6 sets x 5-15 reps
Well…alrighty, then. Pretty good pulling day, if I do say so myself, had the stanky leg going on the 16th rep, but got that 17th locked out. The deficits were straight weight today, the pulls were easy from the deficit, but my left knee has been wonky the last couple days, so that gave me a bit of an issue, but whatever, it’ll fix itself or it won’t haha. Form feels really, really good for deadlifts, at the moment, so it’s a fun way to end the week.
Weight is decent, hovering around the same, maybe slightly lower, it’s comin’ along as I expected it to with the effort (minimal) that I’ve been putting in, ha.
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This. Sounds Horrible lol
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I mean…it didn’t feel great.
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Yer 17 at 355 sounds like hell. Nice work
4/21/19
Bench
10 x 135
5 x 185
5 x 205
5 x 230
7 x 255
5 x 5 x 205
Low Incline DB Bench
5 x 85
5 x 95
3 x 105
2 x 10 x 75
15 x 50
Close Grip
Various Triceps
50 total pull ups
Weighted Dips
A very good bench day, moved everything in about 1/2" is all, but it feels much, much more natural.
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