This reads like you’re making good progress regardless of all that metal/electronics inside you.
20 rep squats are fantastic. 20 rep deadlifts…will be interesting to read your reaction.
Shaving shirtless while looking in mirror is also effective motivation. Doesn’t leave any incriminating evidence.
Yessir I FEEL as if I’m making some progress, just ain’t seeing as much as I’d like in the mirror or pics (dammit).
Decided that today I’ll try the 20 rep deads.
Going into this one with an attitude of “Victory or Valhalla.” :).
Of course I’ll require straps for those which still pisses me off, but at least I still have a frickin hand…
I got 9 reps with 135. Will drop it to 95 next time and be more stubborn about getting all 20 reps. I’d skipped eating this morning because frankly, I just wasn’t hungry.
The good news is that it didn’t fire up my bad frickin hand :).
The intent for this evening is corner sprints (jogs most likely for now). Tried to get my missus to agree to at least walk around the field while I do that but was turned down :(. Says we can walk the neighborhood. I don’t wanna do that unless I have some dumbbells to carry so may have to buy some, then convince her we don’t look too stupid with me carrying the things…women! Can’t live with 'em can’t shoot 'em haha
Adding some stuff to evenings. Wanted to do sprints but a light run is the best I can do right now, for now - that shit will change.
Here’s what I just did:
yards:
walk 250, run 50, Jog 15, run 50, jog 15, run 50, jog15, run 50, walk 250. Am quite slower than I used to be so there’s plenty of room for improvement:))
Apparently those sprints jacked me up somehow cause here’s what my frickin sleep looked like last night:
0530-0630
0700-0745
0800-0845
FUBAR
Intend to do those again tonight and if the same shit happens will do them earlier the next time.
What’s messed up is when I woke up at 0630 I damn near just went out to do them then, but my missus wouldn’t have liked that and I’d STILL be hearing about it at bedtime tonight.
Today I have to replace a movement (ham raises) on the “best damn workout” cause I don’t think my gym has a station for anything like that–I’ll ask but figure on doing RDL’s if they have nothing comparable. And sure as shit ain’t gonna do the back extension machine after reading a recent article about them here …
Viva La Barbell!
Update:
Ain’t no way in hell im lifting OR running today - frickin fatigued due to lack of sleep last night.
Call me a puss if u want to - I Don’t Care - it ain’t happening. AND since my program is for Mon-Sat, I’ll not lift tomorrow either. Damn well may run, but the iron will have to wait for my visit Monday.
Fact is I’m smart enough, largely due to age and experience, to know when to say when. So if anyone thinks it’s a puss move they can kiss my lily white arse!
Something I’m kinda wishing I’d done is to have repeated the running this morning at 0-dark/thirty. Let’s just realize that fear of pissing off one’s wife is something all married guys deal with, and that fear prevented me from heading out the front door and doing it…
This post is mostly a memo to myself, but ya all may comment if u wish. 
Skipped yet another workout yesterday (personal business needed my attention) so I did it this morning and was gonna do the one scheduled for today this evening if I was up to it. I ain’t 
On a good note though, my diet is still very good IMO, with lots of veggies and lean red meat. Need to buy some fish next grocery trip.
Also started 5 mg NA carbonate morning & night. I saw a suggestion for it elsewhere & since it’s so inexpensive thought I’d try it.
Having a hard time getting a pic to post. Will prolly have to get my son to take one for me. I know u guys don’t care to see that, but I want to do it for the sake of keeping the record…
Peace
I’ve never heard of this (no shock, I don’t really do supplements), can you tell me a bit about it?
Reduces acidity in system & good for kidneys. Here’s one of the threads where I noticed 
Have decided to tweak what I’m doing a while. Still going to essentially use CT’s “Best Damn Workout,” but in order to work on body fat, am going to increase the volume and add more cardio.
One issue I’m running into is that even though I use as heavy weights I can to fit the set/rep scheme, when the session is over I’m not panting, but figure to drop the amount of bodyfat I want, I need to be.
Sooo, I figure on keeping the EMOM rest periods, adding in 20 rep DL’s and/or squats (depending on day), & prolly some pump work, AND jogging/running at least 3 days a week. Have tried to sprint and thus far the fastest I’m able to get is a run, so am mixing those two paces for cardio.
Am confident in my diet at present, so I have to believe increasing volume and cardio as mentioned will speed progress.
Am still shooting for 11/9 to be rid of as much bodyfat as this old man can shed by then.
One thing that’s going well is strength increases almost across the board. And FINALLY am confident on DL’s (with lighter weights thus far) so will be increasing that and squat weights, along with as much bench as possible.
Why am I changing up(again)? Because I was thinking of when I was in my best condition and how. I trained then. The movements were close but volume was much higher as was cardio.
And I can’t say muscle loss is currently a concern (sure I wanna keep what I have.). Just feel that turning up the heat on bodyfat is the best move at present.
Thankfully u guys here have managed to get my head straight on nutrition. I think we know that’s key for everything :). Soooo, am 12 weeks from the target date and having that intentionally over my head I see as helpful in this.
Peace
K so I got my ass in there today.
The additions were not as extensive as I had expected to make them, but got more volume in what I felt were the appropriate exercises.
Want to run later but my wife is sick so will play it by ear…
Here’s a copy of today’s session (also posted under thread “Fat Old Man Shrinking”)
August 21, 2017
Romanian Deadlift:
135/6, 135/6
Rest Pause: 135/6-2-2
Pronated Lat Pulldown :
150/6, 150/6
Rsst Pause 150/6-1-1
Added–100/12
Added–DB ROW
50/10
Bent-Over Lateral:
35/8, 25/6
Drop Set: 25/6, 20/8, 15/8
**strained thru these
Standing Barbell Curl:
85/4, 65/6
Rest Pause- 75/6-1-1
Added-- (Bar)45/10
Didn’t have it in me to even attempt a 20 rep DL. Maybe I need to try that with like 95lbs…
This has been something I’ve been doing for a while now as well. Taste isn’t great but CT has a article highlighting the benefits as well as other tricks to use for dropping fat. Google “SEVEN BEST WAYS TO GET LEANER WITH NO EFFORT – BY CHRISTIAN THIBAUDEAU”.
I can’t say I’ve personally experienced any results because of it, but like you said, it is cheap and if it helps at all then awesome.
I[quote=“littlesleeper, post:75, topic:231996”]
Also started 5 mg NA carbonate morning & night. I saw a suggestion for it elsewhere & since it’s so inexpensive thought I’d try it.
Irishman92:
I’ve never heard of this (no shock, I don’t really do supplements), can you tell me a bit about it?
This has been something I’ve been doing for a while now as well. Taste isn’t great but CT has a article highlighting the benefits as well as other tricks to use for dropping fat. Google “SEVEN BEST WAYS TO GET LEANER WITH NO EFFORT – BY CHRISTIAN THIBAUDEAU”.
I can’t say I’ve personally experienced any results because of it, but like you said, it is cheap and if it helps at all then awesome.
[/quote]
I’ll take a look at the article & couldn’t agree more about the NA bicarbonate.
Damn that’s an intense, interesting article!!
Thank you. I’m convinced the NA bicarbonate is a good idea.
Didn’t realize how good pineapple is, but love it and it’s now on my list.
Was also good to see circumin recommended.
The whole “acid load” stuff is new to me and makes a ton of sense.
Another item that stood out was to avoid red meat. Same thing - new idea for me but will do it.
I can see the results in the author himself so that’s convincing enough for me.
Later,
My 2 cents: stop saying you hate cardio & convince yourself you love it. Then slowly try and incorporate more of it. IMHO, you should be trying to get to the point where you can handle approximately an hour straight of pretty much whatever: 1 hour on the stationary bike, 1 hour walking, 1 hour walking with light sprints/runs mixed in, 1 hour of elliptical, and maybe splitting some of those up into 1/2 hours and knocking them out back to back etc. Forgive me if you’re already doing that, but it doesn’t seem like you are. The reason you feel like crap when doing it and/or hate it is because you’re not in the best shape, that’s obvious. So, your heart, muscles, lungs etc are sending quit signals to your brain and it seems you are perceiving them as your own thoughts, which really isn’t the case. As you bite down and push through it, progressively increasing the length of your sessions & then periodically increasing intensity, you’ll start genuinely typing “sh*t I love cardio, look at these rips, i’m getting shredded” etc.
It seems like you’ve dialed in your diet & are having fun lifting, that’s awesome. But, at your current body composition numbers, cardio is now the only missing ingredient left. If you want to drop a ton more fat by 11/9, you simply have to eat clean and burn more calories. From your latest posts it kind of seems like you are starting to make that transition. But you really need to trust it & stay consistent with it.
FWIW, i’m in pretty good shape and can knock out some fairly intense/crazy aerobic/anaerobic sessions. Hours leading up to a session, I can’t wait, I just want to go attack it. Just prior to beginning each session, I most often dread it. There’s fear there, because I know it’s going to be rough. But i’m also confident that once I get going, I usually just enter a no-quit mode and push myself like I planned. Once i’m done I usually feel spent but amazing & happy. From what i’ve seen, this happens alot, even at the highest levels. Regardless of what level you are at, if you are pushing yourself beyond your comfort zone, it’s going to be rough.
Get it.
peace
K I had to reread here, and in the past month of all these posts I indicated I hated cardio 4 times. I get that I need to do it, and did work on it a bit. And you’re correct it needs to get worked in to reach my goals.
Guess I’m procrastinating on a, if not THE key I need here.
I am thinking about frequent, brisk, 1 mile outdoor walks. The jogging/running thing I actually do like, but for the sake of consistency I think the walks 4-7 days/week may work better than doing those 3 times per week.
Thanks for pointing this out. At first it threw me cause it’s been a month since I said I hate cardio, but after going back over the poste and my workouts, it’s clearly needed, especially to get my body comp better. I don’t know if I’ll actually achieve “ripped,” but by George I can shed a lot more BF by then given I put in the effort. And I don’t mean to imply that I consider not putting in the effort an option. Having set a date is giving me a solid goal and I know what’s necessary to accomplish it. I’ll do my best and will continue to do so.
Thx again
If want to up the volume and go for all-out fatloss move on to one of these. -much more effective for body recomp and no long cardio in site!..
(Idaho in that tactical thread has recommended this many times as one of the best overall programs)
re the hot rox in that other thread I would be pretty conservativ,e say one day on one off as it has a strong stimulant that can burn you out/strain adrenals over time, especially over 40
K I’ll be careful. Will take one Monday am, see how it affects me and go from there.
I’m not familiar with adrenal stuff but will research it. Question though: why is it especially hard on over 40 ppl? My guess is adrenaline affecting cardiovascular system, but if it’s more than that what is it?
Thx :).
Oh, started ZMA for sleep vs melatonin last night but factors outside my control (wife griping at son), plus some noises emanating from someone’s nostrils, totall FUBAR’d my sleep. Was after 0530 time I crashed, was up 3 times till 0800 then gave up.
Tonight I’ll eliminate those variables with a “If you…I will” type warning lol.
Today will complete my first FULL week on CT’s plan, and I’m going to continue it indefinitely. If it takes longer to get the BF down by just adding in cardio (he told me how), then so be it. I’m going to do cardio this evening-workout will be afternoon. Then since tomorrow is “off” of the iron, I’ll plug some in then as well. As I see it, the Best Damn Workout is great for my age and long term goals, so for short term goals I’ll just modify my approach with diet and cardio.
Things are simply evolving. I don’t want to be a program slut, so ain’t gonna cheat on this one by chasing another
I do appreciate the links, as well as your time in replying.
Almost everyone here has been very helpful, and I am settled on how to accomplish the things I want, so now it’s just a matter of time and discipline.
Many factors at play but I believe over 35 adrenals have a bigger role in circulating/producing? sex hormones, so if they are tapped out for the day or week you going to feel more flat/low libido feeling. Not great for blood pressure etc either
For sleep if having really bad night the last couple really work, strong stuff also, so like twice a week max!
