3.5.15
Need a place to track my progress. Used to have a training log in the over 35 club.
John Meadows influenced training style.
hammer curls w/ partials
machine preacher
occluded incline curls
V-bar push downs
Dip machine
occluded behind head ropes
Pike swiss ball rollouts
these were tough
bw 176
current goals - shed some fat
3.6.15
25 mins steady state cardio
2nd leg day (light)
lying ham curls 4x12
leg press 3x20
squats 1.5’s, explode on way up supersetted w/
somersault squats - first time trying these (thanks t nation). After some foot placement tweeks, got in the groove. These are pretty cool, no knee pain, will do again.
extensions 4x15
tibialis raise/seated calves
Need to adjust cals down or activity level up. I’d prefer not to lower calories more as I hate being hungry and I’d rather not do more cardio as it bores me. Decisions. Approx 6 more weeks until I change course and start eating more.
Hey Bud, long time, hope all is well!
Hey Matty! Yep, too long…I’m doing well. I’m going to try and stick around a little longer this time.
3.7.15
30 mins liss cardio
3.8.15
18 mins hiit 9 intervals consisting of 30 sec/130 cruise - immediately followed by
15 mins liss cardio
3.9.15
seated leg curls 4 x 10 + 10 partials
squats (95, 135, 185, 225, 245, 265, 275) + 40 lbs chains x 8 speed dropped on final set, so done.
banded leg press 3 sec descent 4 x 8
stiff ld’s 195 235 255 x 8
occluded exts 5x15
seated calves 5x15
bw 175
diet - going to cut carbs by 50g a day on training days and add them to refeed day. Current cals around 2300 6 days a week and 3200 on refeed day.
Also going to reduce weekly beer consumption from 36oz to 22oz. This should cut approx 250-300 cals a week.
Assess the results in a week or two.
3.10.15
flat bench db 4 x 10
incline bb 135, 175, 195, 215, 225 x 6
incline flyes 4 x 10
machine press 2 x 8, 1x 8, 8, 15 partials
pek dek rear delts 4 x 15
supersetted w/ band pull aparts 4 x 20
db press 3 x 12
db front raises 3 x 10
bw 180. Refeed day was yesterday.
Thinking about running german volume training for legs when I am done shedding some fat. Something different than my usual training. Anyone have any experience with it?
warm up
20 intervals 15sec/45sec followed by
15 minutes liss
close grip pulldowns 4x10
db rows 85, 95, 100, 100 x 8
assisted chins 4 x 8
db pullovers 3 x 12
banded hypers 4 x 20
v ups 4 x 15
pike swiss ball rollouts 4 x 8
current status
3.12.15
standing dbell single leg l calf 4 x 20
supinated curls 3 sec descent 4 x 8
reverse curls 3 x 10 + 6 partials
occluded curls 5 x 30, 20, 15, 12, 10 (30 sec rest)
rope pushdowns 4 x 20
overhead seated ext 3 X 15, 12, 10
occluded single arm pushdowns 5 x 15
3.13.15
35 mins cardio liss 4 sets abs during
3.14.15
25 mins bike ride.
stretch hips - tight as hell. I sit at a desk all day for work and this is my busiest time of the year. Lot’s of chair time = problems with tight hips.
3.15.15
10 intervals on bicycle 30sec/130sec followed by
20 mins liss
stretchy mobility stuff
3.16.15
mobility stuff
seated leg curls 4 x 12, 10, 8, 8 + drop to fail + drop to fail
leg press 8 x 10
squats (45, 135, 185, 225, 245, 275, 285) + 40lbs chains x 8.
db sldl 85, 90, 95, 100 x 8
occluded ext 5 x 15
seated calves bunch
bw 175
last weeks drop of 50g carbs needs a boost. I’m not willing to drop calories any lower so I have increased activity. 2-3 more intervals and 5 minutes to liss for each cardio session is next change.
Current cals nontraining days approx 2300, same with training days, refeed day 3300 cals. Carbs ranges 50, 175, 540.
03.17.15
incline db 4 x 8, 8, 8, 10 (95’s top set)
smith mach incline press 3 x 6 explosive
flat bench 4 x 8
banded incline flye 4 x 10
reverse pek dek 4 x 15 1 sec hold
supersetted w/ side laterals 4 x 8
5 total rounds of the superset.
3.18.15
23 bike intervals 15/45sec
20 min liss cardio
one arm bb rows 4 x 8
reverse facing lat pulldowns 4 x 8
smith machine rows 4 x 8 rest pause all reps
db pullovers 3 x 12
banded hypers 3 x fail
3.19.15
left calve volume work
rope pushdowns 4 x 12
single arm pushdown 4 x 8
occluded lying ext 4 x 20, 15, 15, 15 (30 sec rest)
bb curls 4 x 6 (+ 6 partials last set) (3 sec descent flex at top all sets)
reverse curls 4 x 15 1 min rest
occluded machine curls 4 x 20, 15, 15, 15 (30 sec rest)
3.20.15
30 mins liss
3.21.15
35 mins liss 4 sets pike swiss ball rollouts
3.22.15
10 bike sprint intervals 30/130 followed by
20 minutes liss
30 minutes of upper body banded circuits. It’s supposed to be a day off, but, i felt like messing around.
approx 24 more days of reduced cals. Began fat loss 1/2/15.
3.23.15
hip mobility
standing leg curls 4 x 10 3 sec descent
leg press narrow stance 8 x 8 4 sec descent
hack squats 1.5’s 3 x 10
bb sldl 4 x 8
occluded ext 4 x 20, 15, 15, 15
seated calves 4 x bunch
bw 173
bw dropped more than I wanted it to in the last week. Therefore, I’ll add back in the carbs I cut last time and continue with the extra intervals/liss work. At this point, I’d like to just hold my weight and continue to tighten up if possible.
3.24.15
shoulder mobility
seated machine bench press 4 x 8
flat fly with manual resistance at 1/2 rep 4 x 8
incline bb 4 x 6 top set 215 x 6
flat bench bb 4 x 15 pause 1 sec bottom of rep
rear pek dek 4 x 20 1 sec hold
seated db press 4 x 8 continuous tension
db front raises 4 x 15
Done.
Wow looking ripped and jacked dude? did you say you need to lose fat? GTFOutta here!
[quote]MattyXL wrote:
Wow looking ripped and jacked dude? did you say you need to lose fat? GTFOutta here![/quote]
Lol…Thanks Matty, but meh. I’m tapping the brakes on the fat loss and starting to push my weight in the other direction. My face is starting to look like a skull and my old man wrinkles are really showing my age. Fuck.
3.25.15
23 bike sprint intervals 15/45sec followed by
20 mins liss
db rows 4 x 10 (90lbs top sets)
db pullover 3 x 12
t bar rows 4 x 8
ng pull ups 4 x 8 cheater machine
banded hypers w 3 sec isohold 4 x 8
pike swiss ball rollouts 4 x 8
rope crunches 4 x 20
3.26.15
warm up 15 mins
rope pushdowns 4 x 15
bench dips bw + 45 x 30, bw + 90 x 17, bw +115 x 9, bw only amrap
occluded seated ext 4 x 20, 15, 15, fail
bb curls 4 x 15
seated db curls 4 x 12
occluded bb preachers 4 x 15
I am looking to change from my current training regimen to something I have never done before. Like 5/3/1 or german volume training or ??? Goals would be to improve upon where I am at currently. Whether that is stronger, bigger, or leaner, I don’t care. Any of those will work, all of those would be great:) I am leaning towards a strength oriented program. I’m curious to see how my body responds. I will run these new training methods for periods of 6-12 weeks or longer depending on results for the next 8 months while maintaining a caloric surplus. The max I take my bodyweight up to is around 190. Any suggestions? Thanks.
3.27 and 3.28.15
23 intervals bike sprints followed by
20 mins liss
40 mins liss 1 set of abs every 7 mins
3.29.15
sick all day, puked guts up. under 400 cals for the day. Felt like total shit.
3.30.15
back in action…kind of
incline bb 8 x 8 (185 x 4 x 8, 175 x 8, 165 x 8, 155 x 8 x 2) pathetic.
decline smith 205 x 3 x 10
Giant set x 3
flat flye x 8, decline flye x 8, decline partial fly x 8
pek dek x 10, drop x 10
wide pushups x fail
Giant set x 3
banded ng incline db x 8, pronated x 8
dips slow descent x 8, regular 8 used cheater, pecs were toast
cable flye x 8, x 8
Fat loss phase officially over today!! Goal was to get as lean as possible doing as little as possible. I’m very pleased with the results. I was able to keep carbs relatively high for the duration (12 weeks), I didn’t drop total cals below 2400 and I did no more than 3 cardio sessions per week. I also enjoyed at least 22oz of tasty double ipa’s per week for the duration. In the past when leaning up, I have had to run ketosis, cals around 2000, cardio up to 1 hr per day 7 x’s a week etc. I took my time this time around and let how I was feeling and the mirror dictate any diet or activity tweaks. BW to start was around 185 ending bw 174.
3.31.15
smith mach bent rows 8 x 8
ng pull ups 3 x 10
giant set x 3
wide grip chins x 8, x 8, x 8
cable rows x 8, x 8, x 8
pullovers x 10, drop set x 10
bw pullups x fail
Giant Set x 3
Rack pull x 12
One-Arm Dumbbell Row x 8, x 8, x 8
Machine Row x 8, drop x 8
hammer pulldown x 10
Giant Set x 3
Standing EZ Bar Curl x 8, x 8, x 8
db conc curl x 10
hammer curls 8, drop x 8
preacher curls x 6, 6 partials
â??â??
picture is as of yesterday. cals have been increased by 400 day and activity level decreased. goal is to get stronger and put on some quality weight over the next 6 - 8 months.
I turned 46 today. Where did they go?
3.31.15
