2/14
190.2
30 minute walk
3550 calories
2/15
190.2
Training:
Bench, first rep paused: 195 6x2 (20 seconds rest)
Military press: 160 3x3
5 sets of shoulders
5 sets of bies
3 sets of tries
3600 calories
2/16
191.2
3600 calories
2/17
192.2
Training:
5 minutes aerodyne
squats: 345 6x2
SGDL: 225 4x2
7 sets of hams
2 sets of abs
3 sets of quads
3 sets of claves
some asymmetric walking carries
3500 calories
2/18
191
Training:
air dyne 5 minutes
paused bench: 300 6x2
incline bench 190 3x3
10 sets of chest
8 sets of tries
stair climber 4 minutes
2/19
traveling all day only hit about 2800 calories
2/20
Training:
front squats: 165 4x2
sumo deadstop deads: 430 6x2
10 sets of upper back
8 sets of bies
2/22
Bench first rep paused: 230 8x3
Military press: 165 5x3
8 sets of shoulders
4 sets of tries
7 sets of bies
2/24
Squat: 350 4x3
SGDL: 265 6x3
8 sets of hams
4 sets of leg presses
5 sets of calves
5 sets of abs
2/25
Paused bench: 315 4x3
Incline bench: 195 5x3
15 sets of pecs
9 sets of tries
20 minute walk at lunch
1 hour on the playground
30 minute hike carrying a 3 year old.
Calories were pretty low this week traveling and diet was crap but still woke up at 191 this morning.
9/27
Weight 192.2
Training:
SSB squat: 230 6x3
Sumo deadstop deadlift: 440 4x3
15 sets of lats
11 sets of bies
Time for a deload and then the taper.
2/28
191.2
30 minute walk
3/1
191.8
Training:
5 minute easy stair climber
Bench first rep paused: 175 6x2
military press: 140 2x5
2 sets of shoulders
2 sets of bies
2 sets of tries
3/2
191.4
40 minute walk
3/3
194? the scale was giving me a different answer every time I got on it.
Training:
sled pushes and pulls
Some sandbag carries
squats: 260 2x5
sgdl: 200 6x2
3 sets of hams
3 sets of abs
5 minute uphill treadmill walk
2 sets of walking lunges
3/4
190.6
5 minute uphill treadmill walk
Paused bench: 230 2x5
incline bench: 165 2x5
7 sets of pecs
5 sets of tries
40 minute walk
3/5
191
40 minute walk
3/6
190
SSB squat: 175 4x2
sumo deadstop deadlift: 325 2x5
5 sets of lats
4 sets of bies
Starting to come down in weight. I’m actually hedging on the whole transformation thing. I’ve got the itch and there is a powerlifting comp not long after the end of the competition.
3/7/18
190.2
40 minute walk
3/8/18
188.8
Training:
Bench press, first rep paused: 210 6x3
2 sets of shoulders
2 sets of bies
2 sets of tries
5 minutes stair climber
40 minute walk
Back into the 180s. Heavy stuff starts next workout.
3/9
189
Training:
Squat: 360 3x3 (first set was death, the other 2 sets got progressively easier)
4 sets of hams
2 sets of abs
3/10
couple hours carrying my girl around the zoo.
3/11
189.4
had a long drive home yesterday and got home pretty late and had to wake up with the time change this morning. I hate spring forward.
Training:
paused bench: 315 3x3
4 sets of pecs
2 sets of tries
I think my quads are looking better at this weight than they have in the past.
1 Like
3/12
187.6
20 minute walk
3/13
186.8
Training:
deadstop sumo deadlift: 450 3x3
5 sets of lats
2 sets of bies
Weight is coming down, strength is feeling good. 450 felt really light.
really jealous of your calves. wait, i meant cows haha.
HAH! your not the first person to say something and I honestly don’t know the reason they’ve improved. The only thing I can think is that I now wear exclusively minimalist shoes.
3/14
187
30 minute walk
3/15
188
Training:
Bench (first rep paused): 230 6x2
2 sets of shoulders
2 sets of bies
2 sets of tries
darn you and your good calves genetics 
The catch is that they haven’t been decent until the past couple of years (and I’m about to turn 35.)
3/17
squat: 370 3x2
4 sets of hams
2 sets of abs
3/18
188.4
paused bench: 325 3x2
4 sets of pecs
2 sets of tries
1 Like
3/19
185.8
40 minute walk
3/20
186.4
Training:
Sumo dead-stop deadlift: 465 3x2
4 sets of lats
2 sets of bies
3/21
187.4
No walking or anything because I had to get a root canal instead.
3/22
186.4
Training:
Some moderately heavy prowler pushes.
Bench first rep paused: 175 8x3
2 sets of tries
2 sets of bies
2 sets of shoulders
Heavy sandbag carries.
Starting to go to bed a bit hungry. Here’s a terrible picture of a relaxed 186:
1 Like