5.16.18
100 cal walk
abs 3 x 15
seated calves 3 x 15
incline bb 5 x 10
seated cg cable rows 5 x 10
pek dek 4 x 10
assisted pullups 4 x 10
leg press 4 x 10
drag curls 4 x 10
skullcrushers 4 x 10
leg ext 20 x 100
pm session will be 30 min, nowhere near failure, minimal rest, volume medley.
bw = less. Trying to decide if I should f around with water and carb loading for the final week. IF, within the next 4 days I can lose some noticeable lard and it looks like I can improve on last year’s condition, I’ll do it.
Splitting a tbsp of p-butter into four bites for more enjoyment makes me not a happy dude.
5.21.18
100 cal walk
ss ng machine press
chest supported row
ts pek dek flyes
kb squats
pek dek rear delts
ss skull crushers
seated db curls
leg ext 20 x 100
bw - 164. Aiming to wrap up the diet this Saturday and going to attempt to manipulate water and carbs a bit. I don’t think it will help much visually, as I am currently looking like a smooth turd.
5.23.18
100 cal walk
full body depletion medley, moderate intensity, minimal rest, 3 rounds, 15 reps except pullups were 10’s.
leg press, mg seated cable rows, bench press, standing calves, smith machine ohp, kb squats, pullups, pek dek flye, side laterals, tricep pressdowns, db curls, flabs. I was totally gassed.
leg ext 20 x 50
afternoon session will be full body, low intensity, minimal rest. however many rounds I can complete in an hour, 15-20 reps of all different exercises from this morning.
cals 1590
pro 284
cho 10
fat 46
Water loading sucks. First time messing around with water, carbs and such. Scale is going down, visually I see negligible changes. Strength is down a bit, but not much. Old man skin is here to stay no matter how lean I get. Really hope all this comes together, I have been putting a lot into it.
Shopping soon for the upcoming feast. Any and all ideas for epic cheat/refeed meals are gladly accepted.
5.24.18
100 cal walk
full body, low intensity, minimal rest. however many rounds I can complete in an hour, 15-20 reps
felt absolutely worked.
cal 1585
cho 230
5.25.18
leg press, ext, seated calves, pek dek flyes and pushups. mod intensity, med rest, 45 mins total
cal 1687
pro 79
cho 325
fat 14
bw 164
Chill the rest of the day. Small portion of steak and small glass of wine tonight.
Diet done.
5.30.18
10 intervals hiit 20/90sec followed by 15 mins liss with a set of abs every 5 mins
leg ext 20 x 100
stretch and foam roll ass and thighs. left hammy has a huge knot in it.
bw = 168
Here are final pics from T ransformation 2018. Not pleased with where I ended up. That being said, I am very grateful that I am still able to pursue this hobby and look forward to trying to improve going forward.
I know you’ve said that you’re not happy with where you’ve got to, but you’re looking in excellent nick. Really good effort and enjoy the refeed. My suggestion - proats with a large spoon of crunchy peanut butter and a handful of berries.
Time to start documenting the push to improve on last years shape (submitted 5.30.18)
Currently:
Eating a bit above maintenance up until Jan 1, 2019 at which point dieting will begin.
50th birthday is March 31, so that will be the end date I am shooting for. 12 weeks is probably not enough, as I currently resemble a soft turd.
Cals approx 2800/day. Adult beverages as required.
bw is low 180’s
Following 531(kind of) with higher volume bodybuilding stuff thrown in. Have only completed cycle 2 as of yet.
11.21.18
20 mins walk
foam roll/stretch hips and shoulders
right hip and left shoulder mobility exercises
11.27.18 pm
right rhomboid decided to spasm violently for no apparent reason. Getting a full breath and sleeping sucked.
11.28.18
Right upper back spasms all freaking day, breathing painful.
11.29.18
Right upper back spasms have subsided for the most part. Figured I go in an see what I could do.
hip and left shoulder mobility exercises
DL 135, 160, 190, 220, 260, 300 x 5, 340 x 10
t bars v grip 3 x 10
ng pulldowns 3 x 12 - went very light. Arms raised overhead makes right upper back light the fuck up.
back ext 3 x 10
seated calves 3 x 15
right upper back is a little pissed off, but, I survived and the 340 for 10 was cake. Good day.
4,458. This morning, I was informed that my gym# has been logged in this # of times since September 1998. I am still fat and weak. lol.
11.30.18
hip and left shoulder mobility exercises
ohp 140 x 8
pek dek rear delts 4 x 12
seated dbell curls 3 x 10
db hammers 3 x 12
12.1.18
hip and left shoulder mobility exercises
lunges bw + 4lbs x 250 total
dl practice 5x5x225 - trying to groove the movement, working weights are getting heavier
12.2.18
20 min t mill walk
foam roll ass
hip and left shoulder mobility exercises
dead bugs
12.3.18
hip and left shoulder mobility exercises
sq 95, 135, 170, 205, 240, 270 x 5, 305 x 8
leg press 5pps 3 x 18
single leg ext 3 x 10
lying ham curls 3 x 10
seated calves 3 x 15
12.5.18
15 min walk t mill
mobility exercises - hips, shoulders
leg ext 20 lbs x 100
12.6.18
mobility exercises - hips, shoulders
dl 135, 160, 200, 240, 280, 320 x 5, 375 x 10 (rep PR…i think)
t bars v grip 3 x 10
ng pulldowns 4 x 8
face pulls 3 x 12
seated calves 3 x 12
Commercial gyms, wtf? seriously? - There used to be a guy who used the sauna, butt naked, starfish kissing the wooden seats that are used by all. Next to him was a stalk of celery that he was steaming? while he is in the sauna.
A couple of months ago, someone plopped out a turd…in the jacuzzi. While I am jealous of this level of relaxation, just wrong.
And today…I walk into the gym locker room to take a piss. Dude, possibly 25-35 yrs of age, has one leg up on the vanity, dong fully in hand and stretched towards the ceiling. He is in the act of shaving his nuts and perineum. Signs are posted all over the locker room indicating that towels are required to cover your man shit when prancing around naked. Additionally, in what fucking universe is this socially acceptable behavior? I mention to the front desk that dude in bathroom should probably not be shaving his nuts and asshole in public as some might find this offensive. Front desk relays to nut shaver that several members have complained that he is public nut shaving. He gets offended, singles me out, proceeds to huff and puff…I ask him why he is yelling at me, when he was the one who was clearly in the wrong. He had no good answer and leaves wanting to fight. People these days…/
12.11.18
mobility exercises - hips, shoulders
bp 120, 145, 175, 200, 225 x 5
smith mach incline 3 x 15, 12, 11
mach cable press 3 x 12
v bar pushdowns 3 x 12
band pushdowns 3 x amrap
bp owns me
12.12.18
15 min walk t mill
mobility exercises - hips, shoulders
leg ext 20 lbs x 100
12.13.18
mobility exercises - hips, shoulders
dl 135, 160, 200, 240, 300 x 5, 340, 385 x 3, 405 x 5
seated cable rows vbar 3 x 12
ng pulldowns 3 x 10
12.14.18
mobility exercises - hips, shoulders
db lunges 4lbs x 350
ohp 155 x 3, 160 x 1
band pull aparts 3 x amrap
rear delts pek dek 3 x 12
seated db curls 3 x 8 - 12
12.15 - 16. 18
15 min t mill walk
hip and left shoulder mobility exercises
12.17.18
hip mobility exercises
sq 95, 140, 165, 200, 230, 265 x 5, 300 x 8
leg press 5pps + 10’s 3 x 15
single leg ext 3 x 10
lying ham curls 3 x 10
walking kbell calves 3 x length of gym
12.21.18
mobility exercises - hips, shoulders
ohp 145 x 7,5
db reverse flyes 3 x 12
db curls 3 x 12
12.22.18
mobility exercises - hips, shoulders
db lunges 6lbs x 250
walking calves 18lb kbs amrap
12.23.18
mobility exercises - hips, shoulders
foam roll ass, legs
12.24.18
mobility exercises - hips, shoulders
sq 95, 140, 175, 215, 250, 285 x 5, 320 x 8
leg press 5pps + 10’s 3 x 15
single leg ext 3 x 10
lying ham curls 3 x 10
machine calves 3 x 15
