12.2.19
50 cal walk
leg press 8 min/215 lbs/156 reps
ginormous set
ass blaster machine 3 x 8
spreaders 3 x 12
squeezers 3 x 12
seated ham curls 3 x 12
angled calve press machine 3 x amrap
leg ext 3 x 30
completion of 8 min leg press for the 3 time. Time to move on to something else.
Current programming is whatever doesn’t hurt. Have arthritis in both thumb joints. Right thumb pad is swole forever. It’s big enough that it fucks with bar placement. Also, have some nerve entrapment issues going on. EMG and NCS scheduled. Definitely entrapped in both elbows and potentially armpit/neck on left side. Hands are always numb and hurt.
Bw is 175 or more. I’m fat and tired of it.
1.6.20
Short term goals - lean AF by March 31.
current split - lower/upper/cardio/lower/upper/cardio/cardio
focusing on pushing weak areas and reducing work anywhere else possible. I assessed weak areas recently and surmised,…that would be everything. lol.
working on programming specifics - must be fun, address weaknesses and not hurt. I will update when I get it figured out.
12 weeks should be plenty of time assuming 1lb fat loss/wk.
Cheat meals and monthly beer as required. I will miss you daily beer.
Go time.
Today
5 minute quad kill article
30.10.30 db squats
leg press x 12
wall sit 1 min
giant set
glute bridge mach 3 x 10
bb squats slow and light 3 x 10
adductors 3 x 12
calves 3 x 12
flabominal cable crunches 3 x 15
1.27.20
30.10.30 x 3 sets - db squats, 30sec 1 rep, 10 reps, 30sec 1 rep, leg press x 10, 1 min wall squat
ss db rfess 3 x 10
leg press calves 3 x 15
big set single leg ass mach 3 x 10
good girls 3 x 12
bad girls 3 x 12
seated ham curls 3 x 10
leg press 1 x 100
leg press calves 1 x 50
other stuff
bw is down 4 lbs. diet is mostly on point. Couple of extra cheat meals, bourbon, beer, yep.
pulling at a 2/1 clip.
doing pt for some nervy c5-6 c6-7 in my neck and ulnar nerve entrapment.
training legs 2x week second leg day is
single leg timed leg press - currently 2:20 x amrap
db rdl 3 x 10
db walking lunges 3 x 15
calves of some sort
leg press 1 x 100
leg press calves 1 x 50
cardio = 3 x 30 min liss per week and a 100 cal warm up walk or bike ride all other days.
ss t bar row 4 x 10, 1 x drop amrap
smith machine incline 4 x 10, 1 x drop amrap
ss seated row ng cg 3 x 10, 1 drop set x 8
pek dek flyes 3 x 10, 1 drop x amrap
ss banded side laterals 3 x amrap
rope pullovers 3 x 12
ts leg press calves 3 x 15
rope pressdowns 3 x 15 - 12
ez bar curls 3 x 10
leg press machine 50lbs x 100
notes - switched split from upper lower cardio upper lower cardio cardio to
lower cardio upper cardio lower cardio/upper bw cardio
change was required due to work schedule. Already feels like I am not doing enough work. This is purely mental and something I will have to get over. I’m super fucking old and have been lifting for a tad over 30 years. No major changes will occur no matter what I do. So, I just need to shut my chicken hole and keep on keeping on.
2.1.20
10 intervals air assault bike 15/45sec.
20 mins liss t mill
3 upper bw circuits x amrap - inverted rows, feet elevated pushups, band pull aparts, dips, inverted reverse grip pullups
leg press 1 x 100
Notes - The air assault bike is pure evil.
bw - ? no scale at the gym anymore.
2.2.20
30 mins liss t mill
wall slides, ulnar glides
stretch, roll hips
2.3.20
100 cal bike ride
30.10.30 x 3 sets - db squats, 30sec 1 rep, 10 reps, 30sec 1 rep, leg press x 10, 1 min wall squat
db rfess 3 x 10
big set single leg ass mach 3 x 10
good girls 3 x 12
bad girls 3 x 12
seated ham curls 3 x 12
leg press calves 3 x 12-20
leg press 1 x 100
leg press calves 1 x 50
Notes - maybe leaner. Scale is gone and my eyesight is going.
2.4.20
30 mins liss
shoulder pt
leg press calves 1 x 50
leg press 1 x 100
2.5.20
100 cal incline walk 12mins
ss seated chest supported rows low grip (anytime fitness) 3 x 10, drop set last set x 8
pek dek boobs 3 x 12, drop set last set x 10
giant set band pull aparts 3 x amrap
band external rotation 3 x amrap
band shoulder ext 3 x amrap
feet elevated pushups 3 x amrap
seated leg press calves 3 x 15 -12
big set cg ng pulldowns 3 x 10
rope cable crunches 3 x amrap
rope pushdowns 3 x 15, drop set last set x 10
ez bar curl 3 x 12
ss bench dips 2 x amrap
waiter curls 2 x 12
leg press calves 1 x 50
leg press 1 x 100
bw - 169 and a bit leaner. Scale is back and I found my glasses.
Diet is fine, hunger is strong, calorie deficit is deeper than I normally do. Trying to speed things up and don’t want to increase cardio. Decent results so far considering cheats and boozing it.
I usually end up in the low 160’s. Going to try to finish this out by the end of February.
3.4.20
100 cal bike ride
calves leg press 1 x 50
leg press 1 x 110
big set
chest supported row 3 x 12 - 8
pek dek 3 x 10
cg ng cable row 3 x 15 - 10
feet elevated pushups 3 x amrap
band pull aparts 3 x amrap
seated ng chest press 3 x 15
cable rope ext 3 x 15
seated dbell curls 3 x 10
drag curls 1 x amrap
preacher mach 1 x nervy death
tweaked the nervy thing in my neck/back…again. Hands and arms are lit up. Sweeeeeeet.
bw 167 - too much beer, bourbon and sloppy cheat meals crushed my hopes of ending the diet in February. Less booze and tightening up cheat meals a bit should get me there by the end of the month. Still have some fat to shed, but, it appears I am in a similar place to 3.10.19. I’ll take that.
Here is today’s food.
before training
30 grams of whey iso
1/2 tbsp organic butter
1 slice sourdough toast
2 scoops of HBCD’s
15 grams peptopro
4 oz cooked any lean meat or fish
1 cups cooked white rice
4 oz cooked any lean meat or fish
veggies
1/2 Tbsp Olive Oil
40 grams of whey iso
6 oz venison/elk
2 whole eggs
2 oz avocado
.5 cups cooked white rice
1/2 Tbsp Olive Oil
1/2c brown gravy
Lately, it’s been Noah’s Mill or Colonel EH Taylor rye/bourbon. I like Beam, sweet and easy. The stuff I’ve been drinking is pretty high proof. I like em neat.
Not yet, still too fat, but sooooooon!
3.5.20
35 min bike ride
1 set of ab cable crunch things every 10 minutes during bike ride
calves leg press 1 x 55
leg press 1 x 110 reps
bw 165.8 - trending in the right direction
Today’s famine
pre cardio 5g bcaas
1 cup of egg whites
1.5 oz. Tillamook sharp cheddar cheese
40 grams of whey iso
20 grams almonds
4 oz cooked any lean meat or fish
veggies
1/2 Tbsp Olive Oil
4 oz cooked any lean meat or fish
veggies
1/2 Tbsp Olive Oil
5oz Steelhead Trout
2 oz avocado
1/2 bag arugula
1/2 Tbsp Olive Oil
12.14.20
50 cal walk
banded clam shells 3 x 15
bw glute bridges 3 x 12
banded x walks 3 sets
tibia raises 4 x 12
leg press calves 4 x 12-15 single leg
ssb squats 3 x 12 heels elevated
db rdl 3 x 12 emphasis on ass
donkey kick machine 3 x 12
leg ext 3 x 12-15 single leg
Currently lifting 4 days a week. Lower/Upper x 2.
Cardio - 50 cal walk on lifting days to warmup. 30 min liss 3 days/week.
Current goals - wake up ass, reduce pudge, improve yonkey 51.
LT goal - fix right foot from pointing outwards (not having much success as of now)
Started tightening up diet and workout 2 weeks ago. Bodyweight is down 4+ lbs. Started diet pretty aggressively (low cals, 1900) and will pursue this until weight loss slows.
Need to drop about 6-12 lbs of fat.
Current goal time frame is by March 31, 2021.
12.27.20
35 min liss
leg ext 1 x 100
leg press calves 1 x 60
12.28.20
50 cal walk
ss leg press calves 4 x 15 - 12
tibia raises 4 x 15 - 12
banded leg lifts 3 x 15
banded x walks 3 x 12
ssb squats 4 x 10, 1 drop x 10
db rdl 3 x 10 - 8
glute bridge machine 3 x 10
donkey kick mach 3 x 12
leg ext 4 x 12 - 10
bw 169 - 4 weeks of dropping some weight completed. 12? more weeks to go. Hold the course this week to let the Holiday damage stabilize and then attack next week. Need to track calories a bit tighter and adjust macros (less carbs more fat). Cals approx 1900.
