Losthog—2018 First year

Training Training Logs
761

I took measurements today. Bf is 16.5% and loss of size everywhere. Body weight is down to 246. All I did was tighten up the calories on non working days and cut rice servings down to one a day on non workout days.

Bf: 16.55%. (10,28,12)
Fat lbs: 40.2
LBM: 205

Neck:17
Shoulders: 51.5
Chest: 46.75
Ribs: 43
Belly: 43.5 (bloat from lunch pizza with my mom)
Waist: 41.5
Hips: 44
Rt/ Lt
Biceps: 16,16
Fore: 12.5,12.5
Thigh: 25,25
Calf: 16.5,16.5

I am burning through food. I’ll keep the diet as is for a few more days then move back to maintance/ slight surplus for a week and re-evaluate.

5 Likes
762

Nice work brother, crushing it

1 Like
763

5/7/18— Don’t be a Bench day

Warmup:
Dislocates , pull aparts, bi, tri pump, push-ups, mountain climbers, med ball throws.

Bench: Pull-upsx5/ lift/ box step upsx5
45x15
95x10 (started giant sets here)
115x8
135x5
145x5
165x5
185x8 (shoulder fell off the bench on rep 4 readjusted with locked out, bad idea, got 4 more and was like screw it.). I had more…

Paused spoto:
165x5 (4 reps pull ups)

Wide grip paused bench:
145x5 (5 rep pu)
145x5 (3 rep)
145x5 (2 rep)
145x5 (fail).
Pull-up reps: 44 (wow I did good!)

Incline bench: face pulls x20/ / 10x air squat

95x10
115x10
135x10

Lat work: w/ jump rope 25 ct.

Wide: 130x20
Close: 130x13
Rev close: 120x15

Substituted cable row for barbell rows I was trashed by this point.

Cable rows: chest dips w/ feet on a box.

140x20 (dips x5)
120x20 (10)
120x20 (10 chest on fire)

Didn’t want any bi or tri work but decided light cable pump was better than none…

Bicep two position: cross hammers/ reach backs single arm.

4 sets. 30x12/ 30x12

Triceps single arm:
Rev grip extensions/ overhead
30x12/ 30x12

Someone stuck a hot branding iron in my arms…

Seriously I love this style of training. No real sitting around. Get the work done wait 90 seconds, get the hell after it!

I can see max lifts not moving up as fast with this, but I think long run it will provide greater gains due to faster recovery times after workouts are done due to better blood circulation and lower body fat. Today the abdomen/ spare tire area is much tighter. Something is burning the fat of me…I’ll take it as a win.

12 Likes
764

Enormous win. If you feel like the max lifts aren’t going to go up as fast, but you’re losing fat… that’s a good trade to make. I’d make that trade right now lol

1 Like
765

Hey Hog, you’re intrigued by @Alpha and his giant sets between main lifts.
I saw his Darkhorse program (and conjugate) and this is another I want to try, damn I got so many I want to run.
How are the giant sets so far?

3 Likes
766

enjoying your log. keep it up.

/br bonoboschimp

1 Like
767

good job! pullups are tough.

1 Like
768

Not as bad as they look like on paper. I find that they keep me more focused in the gym and I’m not sitting around waiting on my next set as long.

They’re good.

1 Like
769

Definitely a win

770

I counted 15 different exercises thrown in there. Meanwhile, I over here doing 20 per week :laughing:

Are you resting 90 sec between each exercise or between each “round” of exercises?

I had to set my timer for 100 sec on squats yesterday but everything else was 60 sec (so probably 2 minutes on squat and 75 sec on everything else).

1 Like
771

I rest 90 seconds between sets. I use the jetfitt tracking app. It has a timer for rest periods I set it to 90 seconds and when I’m done with the set hit the save and rest button. Countdown begins. I get a tone at 3 seconds out to get back to work…

Between excersises it varies depending how I feel. I don’t stick to the timer, but I’m not digging either. Usually I make sure to clean up the station, re rack everything, quick drink and on to the new exercise.

1 Like
772

I move quickly through squats, cleans, and deads but it seems to take me 5 minutes to unrack the weight and recover from deads and move on to lunges.

1 Like
773

Does the jetfitt have an EMOM option?

774

Yes it has a timer option to hit a 60 sec rest after the set is done.

1 Like
775

Last nights work took 1:10 to finish…

The thing I like most about this style is the SS bodyweight stuff acts like active recovery for the previously worked body parts. Gets blood flowing through those areas in a non demanding way while improving overall conditioning.

5 Likes
776

Not really EMOM, but you can set the timer to whatever rest you like, so if you do three reps and figures it takes 10 seconds you can put the timer to 50 seconds.
I use another app timer when I’m doing EMOMs.

2 Likes
777

I should try to incorporate some of this into my programming, that sounds like a great way to keep things interesting

1 Like
778

5/09/18— no ski slope squats day

Warm-up:
Band dislocates, pull aparts, bi/ tri pump, face pulls
Prowler push 10yd x10
Lunges x 10
Jump rope 100 ct
Burpees x5

Squat: push-upsx5/ / med ball slam
45x10
135x5 (start supersets here)
155x5
175x5
225x5
235x5
255x5
Paused:
235x5 (3-5 count in the hole)
225x3 (decided to dial the volume back)
225x4 (forgot I wasn’t doing 5s)
225x3 (decided to not over do it)

RDL: kettle ball swing 45x5/ / standing ab crunchs with band x20.

135x10
145x10 (these felt awesome)
165x10
215x10 (lost feeling in these too heavy?)

Lying leg curls: w/ step ups
60x20
60x13
60x10

Back extensions: w/ jump rope 25ct.
25lb platex15x3

Air kicks
20x3 sets

Done in 58 minutes

Had an awesome squat session without and pings, twangs, or cramps…decided to see if strength would improve faster by reducing volume. I’m already enjoying not feeling so beat to hell. I may have been digging too deep now that the weights are approaching the 300 mark regularly. I think this is gonna help me…

I’ve been more mindful of using assistance as assistance work and not trying to lift the gym with every exercise. Just a way to not dig such a big recovery hole each and every session. Smarter not harder? Maybe savagery has limits for an older guy…pick and choose my savage moments.

I did buy myself a new kettle ball (45lb) to do swings with. Great size for low volume swings.

My bands came in from eliete fts. Can’t wait to try them out and figure out how to do dynamic work on some of these exercises.

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12 Likes
779

Glad you are enjoying your workouts, but man they look exhausting!

1 Like
780

I feel fresh and ready to tear the top off a car when I’m done…I thought they would crush me when I put it on paper.

2 Likes