Midwest Madness

Training Logs
346

You got this!!
New year, new mission. Time to kill it

347

—————————————————Week 4: Deload

—————————————————Week 5: PPL
Monday: Push
* 0: Warmup
* Push-ups
* Band Facepulls / Pullaparts
* Band Pressdowns
* A: Pectoral
* WK1: BB Bench Press
* 245lb x10
* 275lb x7
* B: Front Delt
* WK1: DB Incline Bench Press
* 50’s x20
* DRP 15-8-5 (70’s)
* C: Tricep Mass
* WK1: Weighted Dips
* Bodyweight x20
* +21lb x10
* +42lb x10
* +63lb x8
* D: Chest Width
* WK1: Incline DB Fly-Press
* 3x15 (30’s)
* E: Shoulders
* WK1: DB Front Raises
* 3x12 (30’s)

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  • Wednesday: Pull
    • 0: Warmup
      • Band Assisted Pull-Ups 2x10
      • Inverted Row 2x20
    • A: Back Width
      • WK1: Wide Grip Pull-ups
        • 1x16
        • 1x11
        • 1x15
    • B: Back Thickness
      • WK1: BB Rows
        • 125lbx10
        • 175lbx15
        • 215lbx15
        • 265lbx10
        • 305lbx5
    • C: Back / Legs
      • WK1: Trap Bar Deadlift
        • 170lbx10
        • 260lbx10
        • 350lbx10
    • D: Traps
      • WK1: Trap Bar Shrugs
        • 3x20 (260lb)
    • E: Biceps
      • WK1: BB Curl
        • 3x12 (85lb)
1 Like
349

Started a 3-Day water fast on Monday night after brain washing myself from a YouTube video (diary of a ceo with guest Dr. Mindy Pelz). Will list the purported benefits below if anyone is interested. At 48hrs in without food other than water (tons of it) and a cup of coffee each morning all I can say is this workout was done mostly light headed, lol.

A wise man on these forums once said “it’s hard to screw up a bad idea” and I love that phrase. So in keeping with fortitude (stupidity) I decided to also cut way back on caffeine this past 7 days or so.

Really just wanted to see if I still had the mental fortitude to commit to something like this 72hr fast and if I get anything else out of it hurray. So far my hunger has been quite easily manageable which was a bit of a surprise. Once ketosis kicks in my hunger dropped dramatically…and my bathroom breaks also increased dramatically.

Anyway here is the short story of what supposedly happens over the course of 72 hr without food:

  • 0-12 hrs: Digesting Food / Insulin Peak
  • 12-18 hrs: fat burning / insulin drops
  • 18-24 hrs: ketosis / glucagon rise
  • 24-48 hrs: Autophagy / brain cleaning (serotonin & dopamine rebalancing)
  • 48-54 hrs: HGH / Inflammation Falls
  • 54-72 hrs: Insulin Sensitizing / Autophagy Peaks
  • 72+ hrs: IGF1 drops and Stem Cells Forming / Immune Cell Refresh
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350

Finished out the 72 hrs fast tonight, and today was probably the hardest day after about 60ish hours in. Needed to keep myself busy all day to forget about food.

I had been doing my best to supplement with electrolytes and vitamin D in hopes that I could ward off cortisol as much as possible to keep sleep going well. This finally came to a front last night where I got to bed at 11pm and was wide awake for the day by 3:16am. Got a lot of emails read before work in any case so not all bad.

Yesterday I made the family tacos and those looked more delicious than usual. I had to force myself to go on a walk to keep from eating them like the Cookie Monster on Sesame Street. Used that same strategy twice today. Figured I better keep my non-lifting days this week focused on easy conditioning rather than get on the rower as I had originally intended. The idea (or excuse) was to prevent fueling the workout with muscle loss / ammino acid breakdown. Sounded more legit in my head earlier today but as I type it now it makes me chuckle for finding a clever way to skip that damn erg session.

Tonight I made a mini protein feast of fresh caught Alaskan Salmon that my old man dropped off recently and then about 3 chickens worth of BBQ Chicken on the grill. Had it with a bunch of mixed greens salad and baby red potatoes to break the fast proper with the family for a slightly late dinner.

Probably broke a rule or two by eating a whole days worth of macros per calculated TDEE maintenance calories in like 2-3 hrs. Quite happy with myself hitting nearly all my macros on the dot and within maintenance calorie count without looking ahead first. Just put food in my system then ran back the numbers on MyFitness pal after the fact and it all sort of magically lined up. Get pretty good at estimating what things are in terms of calories and macros by plugging things into the tracker for a couple weeks.

Made sure to stay over hydrated this past several days and still managed to drop 7lbs in 3 days. A lot will probably come back tomorrow after today’s feast but that’s all good. I got all the time in the world and things are moving in the planned direction so far.

2 Likes
351
  • Saturday: Cardio
    • Rower 5,000m
  • Legs
    • 0: Warmup
      • DB Lunges
      • DB Squat
    • A: Quads
      • WK1: Front Squat
        • 3x125lb
        • 3x175lb
        • 3x215lb
        • 3x265lb
    • B: Glutes/Hamstrings
      • WK1: RDL
        • 3x10 (215lb)
    • C: Calves
      • WK1: Seated Calf Raise
        • 3x20 (100lb)
    • D: Abs
      • WK1: Hanging Leg Raises
        • 3x10
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352

Sunday: Cardio

  • Cardio
    • Ruck 3 miles, +75lb
1 Like
353

—————————————————-—Week 6: PPL
Monday: Push

  • 0: Warmup
    • Push-ups
    • Band Facepulls / Pullaparts
    • Band Pressdowns
  • A: Pectoral
    • WK2: DB Flat Bench Press
      • 50’s x12
      • 65’s x10
      • 75’s x10
      • 90’s x8
      • 100’s x8
      • 110’s x8
      • 120’s x7
  • B: Front Delt
    • WK2: BB Press
      • 5x5 (155 lb)
  • C: Tricep Mass
    • WK2: Skull Crushers
      • 3x10 (97lb)
  • D: Chest Width
    • WK2: DB Pullover
      • 3x15 (50lb)
  • E: Shoulders
    • WK2: DB Lateral Raises
      • 3x12 (30’s)
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Wednesday: Pull

  • 0: Warmup
    • Band Assisted Pull-Ups
    • Inverted Row
  • A: Back Width
    • WK2: V-Grip Chin-Ups
      • x10 Bodyweight
      • x8 +25lb
      • x6 +45lb
      • x4 +70lb
      • x1 +70lb
      • x6 +45lb
      • x8 +25lb
      • X10 Bodyweight
  • B: Back Thickness
    • WK2: T-Bar Rows
      • x20 155lb
      • x10 200lb
      • x8 245lb
  • C: Lower Lat
    • WK2: Reverse Grip T-Bar Row
      • x20 155lb
      • x15 180lb
      • x12 205lb
  • D: Traps
    • WK2: BB Shrugs
      • x20 215lb
      • x10 305lb
      • x8 355lb
  • E: Biceps
    • WK2: DB Hammer Curl
      • x12 45’s
      • x10 50’s
      • x8 60’s
1 Like
355

—————————————————Week 7: Mod. PPL

Tuesday: Full Body

A1) Back Squat - 5x225lb, 5x275lb, 5x315lb

A2) Dips - 5x10

B1) Bench Press - 5x135lb, 5x185lb, 5x225lb

B2) Barbell Row - 5x125lb, 5x175lb, 5x215lb

C1) Overhead Press - 5x135lb, 5x165lb

C2) Deadlift - 5x305lb, 5x355lb

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356

Trying out a modified PPL split with a full body session as the additional 4th day of workout. Someone recently posted an article by CT and it looked like a good way to switch it up for a time.

Was doing another fast the past couple days just to give it another go. I had been eating at maintenance calories for past several days so figured now may be a good time to try that all over again. I was like 46hours in this time (I really like the mental clarity it provides for work!). Made the family tacos again (it being Tuesday and all) but this time I broke my fast and joined in on the taco party.

Figured I better ease my way into the Full Body session and do it all light today and see how I feel the next day. Sort of applying a 5/3/1 approach to the session with adding in Rows (Pull) and Dips (Push) for the assistance. Dips are easy to add in while doing squats in my gym as the bar isn’t in the way like if I were to try to superset pull-ups with squats. For the other two supersets I have always enjoyed doing bench press with barbell rows and deadlifts with pressing overhead. It’s been a long while since I did a workout like this full of big movements so I was cautious about doing a lot of work as in the past I have noted I can rock one of these sessions only to kill the rest of my weeks plan.

Session felt good and got it done surprisingly quicker than expected. I love full body workouts but they always tend to take longer due to switching bars, running out of 45lb plates between two bars, warmups for each type of movement, etc… but only doing compound lifts targeting the whole body always seemed like the most “bang for your buck” approach to me. Besides squats bench presses and deadlifts are just more fun than leg extensions and bicep curls.

As far as body weight goes I got up to 240 lb the day after thanksgiving (I am a huge fan of mashed potatoes and gravy) and I am down to 224 lb as of this morning. I hover mostly around 225-230 these days so it doesn’t really feel that much different but taking a wider look it seems things are going in the right direction and fat is coming off. I am sure strength is taking a hit but not anything I can’t recover from later on.

2 Likes
357

Friday: Full Body

A1) Back Squat:

  • 10x45lb, 8x135lb, 5x225lb, 5x275lb
  • 3x315lb, 3x365lb, 3x405lb

A2) Dips - 5x10

B1) Bench Press

  • 10x45lb, 8x135lb, 8x185lb, 8x205lb, 5x225lb
  • 3x275lb, 3x295lb, 3x315lb

B2) Barbell Row

  • 5x125lb, 5x175lb, 5x200lb, 5x215lb
  • 3x265lb, 3x285lb, 3x305lb

C1) Overhead Press

  • 5x135lb,
  • 3x185lb, 3x205lb,
  • 3x225lb (PR)

C2) Deadlift - 5x305lb, 5x355lb

  • 3x355lb, 3x395lb, 1x445lb

D1) Pull-Ups 3x8

D2) Hanging Leg Raises (Toes-2-Bar) 3x8

2 Likes
358

Shifting some decent weights in here!

1 Like
359

Yeah every now and then I get bored with lifting weights worrying about how I will feel the next day. Felt good to switch it up and go lower rep heavier weight.

1 Like
360

—————————————————-—Week 8: Mod. PPL

Monday: Pull (Muscle)

A) Pull-Ups 60 reps

B) T-Bar Rows

  • 2x20 (110lb), 2x8 (155lb), 1x5 (200lb)

C) DB Pullover

  • 3x20 (50lb)

D) Rev. Grip Lat Pulldown

  • 3x12 (95lb)

E) BB Shrugs

  • 1x15 (215lb), 2x12 (285lb)

F) Bicep Curls

  • Incline DB Curls 3x12 (35lb)
  • DB Hammer Curls 2x10 (45lb)
  • Reverse DB Curl 2x10 (35lb)
2 Likes
361

Thursday:

A) Erg: Distance Row 5,000m

Saturday:

  • A) Back Squat - 2x20 (225lb)
  • B) Bench Press - 14,13,8,5 (225lb)
2 Likes
362

—————————————————Week 8: Mod. PPL

Monday: Pull

A) Pull-Ups 5x5

B) T-Bar Rows 3x10-12 (120lb, 155lb, 200lb)

C) DB Row 2x20 (75lb)

D) DB Shrugs 2x15 (90’s)

E) Bicep Curls

  • Alt. DB Curls 2x8 (50’s)
  • DB Hammer Curls 2x12 (50’s)
2 Likes
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Thursday: Legs

A) Front Squat - 5/4/3/2/1
195, 215, 265, 285, 305lb

B) RDL - 10/8/6/4/4
215, 265, 285, 305, 305lb

C) Good Mornings 3x5
175, 215, 215lb

D) Calf Raises 2x20
215, 215lb

2 Likes
364

Friday: Push
A) Incline Bench Press - 5x5
175, 195, 215, 235, 265lb
B) DB Lateral Raises 3x12 (30lb)
C) DB Rear Delt Flys 3x12 (30lb)

Sunday: Full Body

  • A1) SSB Squat
    • 5x153lb
    • 5x203lb
    • 5x243lb
    • 3x293lb
    • 3x333lb
    • 2x383lb
    • 1x403lb
  • A2) Dips
    • 6x10
    • 1x30
  • B1) Bench Press
    • 5x45lb
    • 5x135lb
    • 5x185lb
    • 5x245lb
    • 3x295lb
    • 2x315lb
    • 1x335lb
    • 1x365lb
  • B2) Barbell Row
    • 5x125lb
    • 5x175lb
    • 5x245lb
    • 5x285lb
  • C1) Overhead Press
    • 5x115lb
    • 3x165lb
    • 2x205lb
    • 1x225lb
    • 1x245lb
  • C2) Deadlift
    • 5x305lb
    • 3x375lb
    • 2x425lb
    • 1x475lb
2 Likes
365

Looking very strong