Hey, thanks for dropping by! This training log has become my unofficial “Journal”. It’s mostly training related but I definitely throw in just about whatever is on my mind some days.
In terms of work, yesterday was just another day, but for some reason it was weighing heavy on me at the end of the day. I was tired from the stress responses I experienced. I felt sadness for the victims of the car crash. I often empathize with people while I’m at a scene, but it doesn’t typically stay with me all day.
I consider myself fortunate that last night was unique to me. I can’t imagine if I felt that pressure every day - I felt like there was a physical weight pressing down on me and I just wanted to go limp and sink into my chair. I can’t say that I coped in a healthy manner by drinking, but that, too, was unique. I had just a little more than I typically would. My wife and I sat outside on our front porch under our new patio umbrella while it rained. It was good to unwind with her - she had some drinks as well so I didn’t look like a sad alcoholic!
I feel like my usual self today so all is well. I’m about to go downstairs and throw around some iron and that always makes me feel good.
Woke at 210.2 lbs. That’s four days in a row of 210.6 or less! I’m not going crazy and I think I’ve managed to stop talking to everyone around me about food. I might make another run at 205 to finish off this T-ransformation Challenge. I also got a little sun on my chest and stomach yesterday so I might be bringing a tan after shot, too!
DB BENCH (SGSS)
70 x 8 x 5 sets Had to extend the rest on sets 4 & 5.
REVERSE LUNGE ON SLIDER (REHAB)
BW x 15 ea x 3 sets no rest
LAT CABLE RAISE (mTor)
20 x 10 + 10 sec iso hold
20 x 8 + 10 sec
20 x 7 + 15 sec
LYING LEG RAISE WITH PULSE UP
3 x 10
ROPE PRESS DOWN (DROP SET)
120 x 15
140 x 10
150 x 9 - 140 x 10 - 130 x 7 Well, that drop set was unorthodox, but I was smoked. These were full body press downs; upper arms were getting parallel to the floor at the top.
BIKE 20 min, L10, 5.41 miles.
Edit to Add:
LEFT LEG ONLY LEG EXTENSION
30 x 10 with 10 sec hold at peak contraction + 20 regular reps Holy crap! This hurt. It still hurts. This type of stuff proves that you don’t need weight to reach failure and (hopefully) get some growth.
I forgot to mention that PT was good again yesterday. I’ve learned a few cues that kind of change which muscles do the work on particular movements.
For example, single leg RDL is hip hinge movement but I’ve been using/feeling mostly hamstring and no glute. Contracting the glute before returning to the upright position changes that.
I’ve probably (definitely) been using the wrong muscles on a lot of movements involving the glutes.
Random note: I looked at the Smith Machine leg workout article posted by Paul Carter and I want to try it. It looks painful. Someday…
CABLE PULL THROUGH (REHAB)
30 x 15
42.5 x 15
57.5 x 10
STRAIGHT ARM PRESS DOWN (mTor)
35 x 10
42.5 x 10
50 x 10 + 20 sec stretch/hold
T BAR WENDLER ROWS (mTor)
110 x 10 + 20 sec stretch x 3 sets Oh, mama!
CABLE HAMMER CURL (350 SET)
30 x 30, 13, 11 + 20 sec iso hold
GLUTE EXTENSION MACHINE (1.5 REPS)
150 x 10 x 2 sets
ELLIPTICAL 10 min, L5/i10, 0.88 miles
I slacked on the cardio today. My legs are tired and I just didn’t feel like pushing it. I was supposed to do lat pull downs after straight arm press downs but I forgot. I didn’t see it on my workout. I thought I was finished after curls but I’d only done four exercises. I looked back and saw my mistake but i didn’t think I had much left to do pull downs. I also do pull ups twice a week. Wendler Rows continue to deliver. Traps, rear delts, and triceps were pumped.
I’ve looked at that, and even discussed it with some of our resident bodybuilders, but I’m not sure if it’s the best way. I also don’t think I want to suffer like that!
I’m planning/hoping to live like this. This isn’t the end of a temporary cut; it’s my new year round body.
That’s good to hear man! I think sustainability is super important. After this week I’m done. I’m as lean as I’ve ever been so I’m happy to call it and get back to eating for performance/growth
I think I’m right there with you. This is probably the leanest I’ve been. I’m hoping to stick to a 10 lb window in regards to weight. If I gain a bit here and there and then cut been to my leanest point then maybe I’ll add a few ounces of muscle.
I have a DEXA scan scheduled for the end of this month. That’ll be the first time I really know my body fat.
Looking seriously good mate. Arms look jacked in that rear double biceps pose. I think a better camera angle and better lighting would show the back and delts a little more. I am the lightest I’ve been in 3 years and after seeing your pics I realise I am still fat !! Lol
I’m definitely lighter than I thought I’d be during this cut. And sadly, it’s only when I flex that I see the definition I’ve been pursuing.
I think my brain is still holding on to the crap it’s fed by the mainstream media. We see pics of guys who appear to be regular dudes but they’re on T and prepped for the photo shoot.
I thought I was supposed to look like this while I casually drink Michelob Ultras at a back yard BBQ.
