Never Surrender

Training Training Logs
423

1.1.21
Happy New Year!

30 mins cardio

ss x band walks 3 x 15
hyperext for ass 3 x 15

ss tibia raises 4 x 12
leg press calves 4 x 15

ss ng med grip pulldowns 3 x 20 - 15
ng cg cable rows 3 x 20 - 15

ss standing cable chest press 4 x 12
low to high cable fly 4 x 12

ts pec dek rear fly 3 x 20 - 15
seated military press 3 x 15
band side lateral 3 x 20 - 15

ss vbar pushdowns 4 x 20 - 15
cable bent over ext 4 x 15

ss drag curls 3 x 12
incline db curls 3 x 15

wrist ext 3 x 10

leg ext 1 x 110

bw 165

424

1.2.21
30 mins cardio
leg ext 1 x 110
leg press calves 1 x 60

1.3.21
30 mins cardio
leg ext 1 x 110
leg press calves 1 x 60

1.4.21
50 cal walk
banded leg raises 4 x 12
x band walks 3 x 15 - 12

mach leg press 4 x 30, 20, 15, 12
leg ext 4 x 30, 20, 20, 15 single leg
lying leg curls 4 x 30, 20, 20, 20
tbdl 4 x 12 - 10
glute bridge mach 3 x 12 - 8
abduction 3 x 12
adduction 3 x 12
machine calve 3 x 15
leg ext 1 x 100 30lbs

Ate like a champ over the weekend. Refed a bit. For this week, lowered cals and reducing liss cardio back to 3 x 30 mins per week.
feeling good
bw 167

2 Likes
425

1.5.21
50 cal walk
all exercises 4 sets of 30, 20, 15, 12
no ss or drops

tibia raises
leg press calves
ng pulldowns
straight arm rope pullovers
standing cable chest press
low to high pulley fly
scrape the rack ohp
banded side laterals
seated rope rows from high pulley - felt like doing more. Having a hard time feeling contraction on left side due to prior nerve injury.
v bar pressdowns
overhead rope extensions
ez bar cable curls
reverse curls
leg ext 1 x 110 30lbs

1.6.21
30 mins cardio
leg press calves 1 x 60
leg ext 1 x 100 - anytime fitness
prone band hip abduction/internal rotation 3 x 15
abs - lower, twisty and half assed janda’s. Work these from the top down going forward.
crunches cuz janda’s sucked

wee bit sore today.

1 Like
426

1.7.21
50 cal walk
upper ass 3 x 15 - prone band…

all exercises 4 sets of 30, 20, 15, 12
glute bridge ass machine
tibia raises
seated hamstring curls
leg press single leg
hip abduction
adduction
calve machine
leg ext single leg
ssb squats

1 Like
427

1.8.21
50 cal walk
x band walks 3 x 12 - orange
glute hypers 3 x 15 - 12
leg ext 1 x 110 - sports west
all exercises 4 sets of 30, 20, 15, 12
no ss or drops

tibia raises
leg press calves
underhand cg pulldowns
seated rope rows from high pulley
db fly presses
pec dek
reverse pec dek
seated shoulder press mach
preacher curls
reverse curls
v bar pushdowns
underhand tri ext

1 Like
428

1.9.21
35 mins liss
leg press calves 1 x 60
leg ext 1 x 110 30 lbs
stretch

1.10.21
35 mins liss
lower flabs 3 x 12
stretch

1.11.21
50 cal walk
prone banded leg raises 4 x 15
band x walks 4 x 15

no ss or drops

mach leg press 4 x 30, 20, 15, 12
leg ext 4 x 30, 20, 15, 12 single leg
seated leg curls 4 x 30, 20, 15, 12 single leg
tbdl 4 x 10
glute bridge mach 3 x 12 - 8
abduction 3 x 12
adduction 3 x 12
machine calve 3 x 15
leg ext 1 x 110 30lbs

Had a couple pints of Triple IPA, some fruity pebbles, popsicles, fudgesicles, and 4 pieces of sourdough toast. They were all delicious. Probably should do some extra cardio. Meh.
bw - don’t know, haven’t stepped on the scale in the last week. Per the mirror, things seem to be going in the right direction. Tightened the diet numbers up a bit. I was eating most meals according to a plan and then dinner would be one of 4 choices. This created some inconsistencies in the daily numbers.
All meals now planned. Averaging approx 1800 cals/day.
Macros 194, 160, 50 training days. 190, 120, 66 off days.

429

1.12.21
50 cal walk
leg press calves 4 x 15
tibia raises 4 x 10

all exercises 4 sets of 30, 20, 15, 12
no ss or drops

ng pulldowns
seated rope rows from high pulley
straight arm rope pullovers
standing cable chest press
low to high pulley fly
meadows swings
banded side laterals
rope pressdowns
underhand straight bar extensions
ez bar cable curls
reverse curls

430

1.13.21
35 mins cardio
leg ext 1 x 100 - anytime fitness
tired

1.14.21
50 cal walk
upper ass 3 x 15 - prone band…

all exercises 4 sets of 30, 20, 15, 12 unless otherwise noted

tibia raises
seated ham curls
leg ext single leg
leg press single leg
donkey kick ass mach 4 x 10
glute bridge ass machine 3 x 10 - 8
band pull throughs 3 x a bunch
calve machine
abs - lower, twisty and top down janda’s 3 x some

164

431

1.15.21
50 cal walk

all exercises 4 sets of 30, 20, 15, 12
no ss or drops

tibia raises
leg press calves
underhand cg pulldowns
seated rope rows from high pulley
db fly presses
pec dek
band side laterals
seated shoulder press mach
reverse pec dek
v bar pushdowns
underhand tri ext
preacher curls
reverse curls

432

My diet plan sucks!!! This is a weird breakfast though.

1 Like
433

Chicken & potato blast? It’s a great diet! The math, prep and cost seem about as user friendly as it gets. I don’t think I could hang with it all day everyday. When I went off course it would be ugly. My current diet is pretty varied. The downsides are prep sucks and costs are higher than they could be. On the upside, it’s easy to adhere to and I still am eating meals like “loco moco” 2x a week.

Lol. Old dude carb up:)

1.16.21
day off - felt like it

1.17.21
35 mins cardio
leg press calves 1 x 60
leg ext 1 x 100 - anytime

1.18.21
100 cal walk
x band walks 4 x 20 - 12
tibia raises 4 x 15

mach leg press 4 x 30, 20, 15, 12 single leg
leg ext 4 x 30, 20, 15, 12 single leg
seated leg curls 4 x 30, 20, 15, 12 single leg
tbdl 4 x 10 340
glute bridge - nope- :peach: ass was camped out
abduction 4 x 30, 20, 15, 12
adduction 4 x 30, 20, 15, 12
machine calve 3 x 15
leg ext 1 x 110 30lbs

This weeks push - Increase 50 cal walks to 100cal, increase Liss to 5x35. Weekend meals got a little sloppy with beer and snacking. Football and friends,…it had to be done. Need to make up some ground.

2 Likes
434

1.19.21
100 cal walk
tibia raises 4 x 15
leg press calves 4 x 20

most exercises 4 sets of 30, 20, 15, 12
no ss or drops

ng handles pulldowns
seated rope rows from high pulley
straight arm rope pullovers
standing cable chest press
hypers for ass 4 x 12
low to high pulley fly
ss meadows swings rear delts
banded side laterals - forgot no ss
vbar pressdowns
underhand straight bar extensions
ez bar cable curls
reverse curls
rope crunches 4 x 15

need to check my weight

435

1.19.21
afternoon
35 mins liss

1.20.21
35 mins cardio
leg ext 1 x 100 30 lbs
abs - twisty, lower, and janda’s. Top down is better. Got two from the floor.
bw 163

1.21.21
100 cal walk
x band walks 4 x 15

tibia raises 4 x 15
leg press calves 4 x 12
mach leg press 4 x 30, 20, 15, 12 single leg
leg ext 4 x 30, 20, 15, 12 single leg
seated leg curls 4 x 30, 20, 15, 12 single leg
glute bridge - 4 x 10
abduction 4 x 30, 20, 15, 12
band pull thrus 3 x amrap
machine calve 3 x 15
leg ext 1 x 110 30lbs

1.22.21
100 cal walk
tibia raises 4 x 15
leg press calves single leg 4 x 15

4 sets x 30, 20, 15, 12
underhand cg pulldowns
seated rope rows from high pulley
straight bar pullovers
db fly presses
pec dek
reverse pek dek
seated shoulder press mach
mach preacher curls
hammer rope curls
rope pushdowns
underhand tri ext

Most likely will change next week to less volume more intensity.

2 Likes
436

1.23.21
35 mins liss
flabs - janda set up success! A wider band around the ankles and pulling from a lower angle helped. 3 x 8 - 6
ass hypers 3 x 15 - 12
leg ext 1 x 110
leg press calves 1 x 60

1.24.21
35 mins liss
rope crunches
stretch

1.25.21
100 cal walk
ss banded prone leg raise 4 x 15
x walks 4 x 12
ss tibia raises 4 x 12
leg press calves 4 x 12

single leg ext 4 x 15 -12
tbdl 4 x 10 350
Petersen step ups 4 x 15
Glute bridge 4 x 10 - 8

Didn’t feel like I got enough work in, yet, thought I was moving at a good pace. Adjust next week.
Diet is going well. Bumped calories downward, going to try to add in some more cardio this week depending on time. I hate to say it, but, more cardio will be needed to get much leaner.
Job is picking up and dieting needs to be done. 5 weeks more at the most.

1 Like
437

1.26.21
100 cal walk
band crab walks 4 x 15

ss tibia raises
leg press calves

leg ext 1 x 110 30 lbs
hs iso row
cg ng cable rows
ss flabs - lower and cable crunches
pec dek
pec minor dips
banded side laterals
v bar pressdowns
rope overhead extensions
seated db curls
reverse ez bar curls

most exercises 4 x 10-8

today’s food
1:45 am - 20g whey isolate, .5c oatmeal
3 - 4:30 intraworkout 15g pro/40g hbcd
6:30 - 5oz chicken, 6oz sweet potato
10:30 - 5oz chicken, veggies
1:30 - 40g whey isolate, 30g almonds
4:45 - 5oz 90/10, .5c rice, 2 fried eggs, .25c gravy, .5 avocado,
1 tbsp metamucil

1 Like
438

1.27.21
35 mins cardio
leg ext 1 x 110
leg press calves 1 x 65
flabs

1.28.21
100 cal walk
crab walk 4 x 15
tibia raises 4 x 12
leg press calves 4 x 15

ss db rfess 4 x 15
leg ext 4 x 20 - 15

ts abduction 3 x 15
adduction 3 x 15
calves 3 x 15

ss seated ham curls 3 x 15
banded pull thrus 3 x 15

All supersets done blood volume style, which I hijacked from Rob Stein and Cliff Wilson. Light weights, slow tempo, major squeeze. It feels sort of similar to occlusion training. It’s fun, painful and why not.

1.29.21
100 cal walk
tibia raises 5 x 10
leg ext 1 x 110
leg press calves 1 x 65

ss single handles pulldowns
seated chest supported row mid back focus

ss db fly press
cables lo to hi

ss reverse pec dek
banded side laterals

ss skull crushers
v bar pressdowns

ss mach preachers
reverse curls

flabs

3 sets of 15 for all ss and flabs. Blood volume thur and fri, heavier stuff monday and tues. Will continue to run this for the next month at least.

bw 165 - flat and still fat. Pretty hungry, feel tired and sick of dieting. Need to remind myself that it has only been 8 weeks, I am tired because of increased work hours and dieting always sucks. Overall, progress has been good. Some ab veins, but still old dude crepey pooch. Probably 5 - 10 lbs to go to challenge my best shape.

Tonight, I am going to enjoy a 1 hour cheat window consisting of anything and everything that I want. This is so much better than just a cheat meal, cheat window is limitless. Yes, I have to set a timer. We’ll call it a physical and mental recharge. Plus, my vag will feel better.

By Monday, I will make some adjustments and prepare to crush the next 4 weeks or so.

oh yeah, fractured a crown the other day while doing ez bar curls w/ 40 lbs. Git sum. lol.

1 Like
439

Im in that club!!!

Post pics of cheat window for those of us still too fat for one!!!

440

Next time! It ended up being a lot of regular food and none of the filthy junk I was craving:(

1.30 - 1.31.20
35 mins cardio
leg ext 1 x 110
leg press calves 1 x 65

2.1.20
100 cal walk

ss banded prone leg raise 4 x 15
x walks 4 x 12

ss tibia raises 4 x 10
leg press calves 4 x 15

single leg ext 4 x 15 -12
seated ham curls 3 x 12 - 10
Leg Press 6 x 10, last set 5 drops - 1 x 10 pull a plate per side, 1 x 10 pull a plate per side, x 3 more.
ss Glute bridge 4 x 10 - 8
band pull throughs 4 x 10
Petersen Step ups 4 x 12 - 10
bw 174. I checked 2 scales. lol.

Food was totally excessive Friday and last night as well. Back on track now.
For this week bumped cals down some and keeping cardio at 3 x 35. I’ll check the scale next Sunday.

1 Like
441

2.2.21
100 cal walk
leg ext 1 x 110 30 lbs
leg press calves 1 x 65

ss hs iso row 3 x 10 - 8, last set 2 drops x 8
tibia raises 4 x 15 - 12
cg ng cable rows 3 x 10 - 8, last set 2 drops x 8
ss standing cable chest press 3 x 10, last set 2 drops x 8
ass hypers 3 x 15
pec dek 3 x 10, last set 2 drops x 8
ss seated machine ohp 3 x 10
banded side laterals 3 x amrap
v bar pressdowns 3 x 10, last set 2 drops x 8
rope pressdowns 3 x 10, last set 2 drops x 8
seated preacher mach 3 x 10, last set 2 drops x 8
reverse ez bar curls 3 x 10

442

2.3.21
35 mins cardio
leg ext 1 x 110
leg press calves 1 x 65
flabdominals

2.4.21
100 cal walk

unilateral ss seated ham curls 3 x 15
ass machine 3 x 15

ss abduction 3 x 15
adduction 3 x 15

unilateral ss db rfess 3 x 15
leg ext 3 x 20 - 15

ss banded pull thrus 3 x 15
calves 3 x 15

rope crunches 3 x 15

unilateral supersets feel strange.
Mirror says progress has stopped. Will wait until Sunday weigh in to confirm. If no progress, will adjust calories upward, via zig zagging, consistent refeeds, cheat meals or something and then reassess. I am sure I have reduced cals too quickly and am now paying the price. Currently averaging 1730 cal day.

1 Like