[quote]cavalier wrote:
Sorry to hear about Dempsey, Jack. Is it my imagination, or does Gunnar look a lot like him?[/quote]
Gunnar has very similar markings to both my dogs, but I have a puppy picture of Riley and its a spitting image of Gunnar. Its almost freaky.
Ruthless Cut, Day One.
Bench: 45 x20, 135 x5, 185 x5, 225 x3, 255 x1, 275 x1, 245 x4, 225 x6, 185 x10.
Cable Rows: 160 x10, 180 x10, 200 x10, 220 x5.
DB Incline Bench: 75 x 10, 8, 6.
DB Rows: 100s x 10, 10, 10, 10.
Stairs: 20 flights.
Notes: I let my weight balloon while I took off for a few weeks. No sense crying about it, its time for a ruthless cut. I’m going to try and keep some strength while I cut some fat, but that shit has got to come off. I signed my boy up for snow-ski lesson starting Feb. 1 and I want to be able to hit the slopes with him.
Morning BW 228.
Oh I, too, am sorry about your dog. Your post really moved me.
The new puppy and your son are both adorable.
Good luck on the cut.
Well, now you have a little extra weight to leverage for more strength and build muscle which in turn will burn more body fat -use it and lose it.
Glad to see you’re back at it.
Thanks folks, for all the encouragement.
Squats: 45 x10, 135 x5, 225 x5, 275 x5, 315 x1, 365 x1, 385 x1, 315 x3.
Front Squats: 135 x5, 185 x5, 225 x1, 275 x1, 305 x1.
Ham Curls: Some x 8, 8, 8.
Side Planks: Some times a few seconds.
Notes: I did this to get back in the swing of things. I can tell right glute isn’t firing at all on back squats. I need to figure out how to do glute bridges or something to get my glutes firing. I also feel like I need to add in more hamstring and single leg work.
Press: 45 x20, 95 x5, 135 x3, 155 x1, 165 x1, 175 x1, 185 x1, 175 x1, 165 x3, 155x5, 135 x7.
Pullups: 6, 6, 6, 4.
Dips: 10, 10, 10.
DB OHP: 50s x10, 10
Side Planks: A few pitiful seconds each side.
Plank: A bit more than side planks.
Notes: Body weight exercised are hard when fat. Weird. Also, I talked to a trainer about some single leg glute work. I’m going to add some in on one or more of the lower days.
Deads: 45 x10, 135 x5, 225 x5, 275 x5, 325 x5, 375 x5, 425 x2.
Zerchers (from lowest pins): 135 x5, 225 x3, 315 x1, 335 x1.
Single Leg Glute Things: Some x 2 sets:
Planks: hold planks, both sides, pushup position.
Stairs: 20 flights.
Notes: Did this and some other rehab work. I feel fairly strong despite low calories, no carbs, and a right glute that won’t fire. Something is still fucked up because I can’t hold a side plank on one side for shit. Easy peasy on the other side and in pushup position.
Morning BW 220.
Jack, have you tried glute bridges or hip thrusters to see if the rightside will awaken…They’ve help my scrawny ass a ton…just a thought
[quote]OldGoat wrote:
Jack, have you tried glute bridges or hip thrusters to see if the rightside will awaken…They’ve help my scrawny ass a ton…just a thought[/quote]
Those are on my list to add in, but I’m doing unilateral work right now to focus on the one side.
Wow you already dropped eight pounds. Low carbs sucks. I’m starting next month, and I am not looking forward to it at all.
Crippler, 8 pounds of water. Now the work starts. I’m hoping for 2 lbs. of fat a week from here on out.
Bench: 45 x20, 135 x5, 185 x5, 225 x3, 245 x1, 265 x1, 285 x1, 265 x1, 245 x3, 225 x4, 185 x8.
Machine Rows: 180 x10, 270 x10, 360 x10, 270 x10, 180 x10.
Incline DB Bench: 80s x10, 8, 5.
Australian Pullups: 10, 10, 8.
Planks: A few sets.
Face Pulls: A few sets.
Stairs: 20 flights.
Notes: I was dragging ass today. Low cal, no carbs sucks balls. Morning BW 219.8.
Great deads and lots of bench volume is all looking good. How do you rate heavy machine rows agaist barbell rows?
[quote]gorillavanilla wrote:
Great deads and lots of bench volume is all looking good. How do you rate heavy machine rows agaist barbell rows?[/quote]
In a perfect world I like BB rows better but I’m constantly battling tendinitis-like issues in my forearms and elbows and the machine rows and cable rows let me get it a little more work without pain.
Squats: 45x10, 135 x5, 225 x5, 275 x3, 315 x1, 365 x1, 405 x1, 365 x2, 315 x3 (5 sec pause each rep).
Front Squats: 135 x5, 225 x3, 275 x1, 315 x1.
1 leg glutes things: 3 sets.
Planks: various sets.
Hamstring curls: 3 sets x 8.
Stairs: 20 flights.
Notes: I was pretty happy with squats. 405 was nice and deep and the 315 front squat was deep and a real grinder. Morning BW 222. Still low cal almost zero carb.
Really nice hitting all that weight for 5 second pauses and then smacking on more front sqauts and assorted other leg stuff, wow!
5 second pause? You’re a better man than me. I would have just stayed down there and layed down.
Great work!
That 5 sec. pause on the squats is damn fine work.
Haha, I just reread it and the 5 sec pause was just on the last 315 set. Not the whole thing.
Press: 45 x10, 95 x5, 135 x3, 155 x1, 165 x1, 175 x1, 190 x1, 175 x2, 165 x3, 155 x5, 135 x6.
Pullups: 8, 5, 5, 4, 4.
Dips: 10, 10, 10, 10, 10.
DB OHP: 60s x 5, 5, 5.
Reverse Hypers: 10
Stairs: 20 Flights:
Notes: Did this and left. Morning BW 221.