1K ROW WARM UP
4:05 This was a test to see how 5k might feel. The answer was ‘not good’. It seems that my hip flexors aren’t used to pulling my body forward.
4 WAY HIP MACHINE Abduction: 2 x 10 @ 145 Addiction: 2 x 10 @ 175 Flexion: 2 x 10 @ 115
HANG SGHP
115 x 5
185 x 5 x 5 sets
PENDLAY ROW
185 x 5 x 5 sets
LAT PULL DOWN
200 x 5 x 5 sets
CABLE ROW DOUBLE CONTRACTION
160 x 10
160 x 8
REV CABLE FLY DOUBLE CONTRACTION
30 x 10
30 x 8
CABLE CURL DOUBLE CONTRACTION
100 x 10
100 x 8
CONDITIONING
Run 1 mile in 9:18 and I hated every step. It felt like I was running in sand. Sorry, @anon96032531, no rowing for me.
This workout felt great. I enjoy the 5 x 5 work and the double contraction stuff is a great way to finish things off. I wish I could punish my chest and shoulders the same way but too much volume on pressing tends to anger the joints.
Woke at 247.0 lbs. I ate a lot of carbs yesterday . I also had two cheeseburgers (probably 1150 calories) around 8:20 which is late for me. The late eating caused me to wake up hungry.
My traps are sore and my lats were hurting before bed. I definitely got after it with yesterday’s back workout. I think it’s making me tired like leg soreness. I don’t know about you guys but I’m always sluggish in the days following a good leg session and I assume it’s because my body is repairing the damage to a lot of mass.
My goal is to have big traps someday. I’m not sure if it’s in the cards for me with me structure. I’m also not sure if I’m willing to get big enough for them to stand out.
Last night I put on some pants to mow and I could barely button them. I showed my wife my “transformation” and she asked how I feel about my weight/body. The truth is that I’m uncomfortable but I know this is a process. She doesn’t understand this process and has hated her experience of carrying more fat. She was nice enough to point out that I’m almost 34 and it’s going to be harder than I think to cut this belly fat when I’m done. Thanks, honey.
If you use the same kind of discipline in your cut that you do with your lifting, it won’t be nearly as bad as you think. 10 years ago, at 43, I went from 195# and fat to 175# and ~10% body fat just doing Crossfit and eating paleo, in about 6 months. I wasn’t counting calories or macros, just eating (mostly) clean paleo and working my ass off. As long as you do the right work for your goal, and with this site as a resource you can find the right program and diet for when you’re ready to cut, you will hit it if you work hard at it.
In 2006 I went from 240 to 225 in a month while following my first diet ever - The Abs Diet. It was really common sense stuff. I ate frequently and had 12 categories of foods from which to choose. As a matter of fact here it is:
Pretty ground breaking stuff, right?
That was the beginning of the end for my strength and size journey though. I liked my abs and I’ve made sure I can see them from that moment til now.
I’ll be able to cut. I might not enjoy it but I’ll be fine. In the meantime I’ll keep enjoying my unlimited amount of carbs!
To me, the hardest part of dieting isn’t the eating (or lack thereof). It’s actually just the fact that I’m absolutely terrified of losing strength. I don’t care if I look weak as long as I’m strong. One of my worst nightmares is going on a hard cut for 1-3 months, looking great, and then getting under a barbell and struggle to squat 315.
So yeah. I think you’ll be fine dieting. Not eating things is supposed to be the “hard” part, but that’s easy. Especially for goal oriented guys like the ones in your log right now. We set our minds and then we get after it. For me, I think it’s one of those things that I just need to trust, and just do it once. I know my squat max won’t decrease 100lbs in 2 months of dieting, especially if I do it right. But it’s one of those irrational fears I have, like snakes being in the toilet or alligators in the storm drains. Lol
Yessir, that’s why it’s an irrational fear. I would most likely be able to maintain my leg strength while on a drastic mini cut or a long-term slow cut if I continued squatting
I am now following his progression of 3 sets on the first workout of the week and 5 sets on the second workout. I’m sticking to that on the exercises that I was running initially. But that’s where it ends.
I’ve made a bit of a power building program. I have a strength focus and then some pump work to get time under tension and some lactic acid build up. Both should help with muscle growth.
I find that it’s tough to do low reps on back exercises anyway. I didn’t feel like I was doing much when I got down to the final weeks of SGSS on rows and pull ups.
Woke at 247.8 lbs. Might be time to pump the brakes a bit on the carbs LOL
Monday is my official weigh-in day and I track that day in my training log (the written version) so we’ll see where it falls. If it’s still 247 then I’ll be a bit ahead of schedule.
I’m only working for four hours today. I have my final tattoo appointment at noon. It’s supposed to be leg day but I’m not sure if I’ll go train after getting more tattoo work done. I’ll essentially have an open wound on my shoulder and it might not be a good idea to go to the germ infested gym. We’ll see how I feel. If I don’t train then today becomes my day off and I’ll do legs tomorrow night and have to find time to lift Saturday and Sunday during my shift. Either way it’s one night at the gym and two days of trying to sneak into the work gym.
I could probably keep it covered up too but I don’t know how much work he’ll be doing. It might be a bit tender and the bar won’t feel good. It just feels like a bad sunburn once they stop working on you.
My legs are still sore from Monday so another day of rest won’t hurt. I originally trained legs on Mondays and Fridays anyway. Fridays are the lower volume day so it’s easier to recover in three days for the high volume day on Monday. Last week I hit legs Monday (high volume) and then again Thursday and it sucked.
I might even make this my new normal schedule. The gym has very little traffic on Friday evenings but it’s packed on Thursday evenings. It might just work out better overall to make Thursdays my rest day. The only problem is that our staffing at work sucks on weekends so it’s harder to sneak away for my “lunch break” aka my training session.
I think we’re done. Today the artist made the area around the stars on the back half darker. He also added a bit more blue to The Thin Blue Line stripe.
The focus isn’t great but this is also an impromptu and vain physique check-in
I forgot about this video. I had to do my hanging knee raises a bit different to keep my feet from hitting the ground. Putting my feet out on front of me proved to be more difficult and a better exercise for the abs.
Reminds me of a little short when I got my calf tattoo done in December of last year
Was over in a Bali and my mate over there did if for me
A have a high pain threshold but this was something severe on the leg, he was laughing after I asked him where was the most painful on his body to get tattooed (he is like 80% ink, 20% skin) and said his ribs or calves
He offered some tramadol for the pain which I accepted
After popping 9 of those little devils (which did absolutely nothing since I was lying down), I proceeded to stand up and when the blood rushed to my head, I blacked out and fell over in the parlour shop
After I came too and walked back too our villa, my partner said it was akin to farmers carrying her heaviest deadlift plus 20kg for the 1km it was between the shop and our place
A near 2 hours later which involved me running off from here down the main strip of Bali, I then decided to strip off naked and dive into the pool
This is all “apparently” as I don’t remember any of this, but I do have a tendacy to get naked when I’m off my chops
Long story short, chlorine and open wounds don’t mix very well
Thankfully it didn’t get infected but it was verryyyyyyyy tender and red due to the contact with chlorine, and I was told sweat has an almost identical reaction
. I also had two cheeseburgers (probably 1150 calories) around 8:20 which is late for me. The late eating caused me to wake up hungry.
Said in the most positive way.
