How do you know when the liver is full?
You don’t…
I’m keeping carbs low. This was my visualization of the process of how the body works to develop an eating plan…
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It makes sense. I’ve always viewed food as fuel, the body as the vehicle, and I guess the stomach is the gas tank. You don’t want to run on empty and you don’t want to overflow it. To accomplish this it might be best to adopt the frequent but small meal approach to provide steady fuel.
I must admit that I’m not currently doing this; I’m intentionally running low on fuel to tap into the reserve tank.
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I tend to view it as a challenge to be conquered, with predictable results. [quote=“Frank_C, post:204, topic:237353”]
it might be best to adopt the frequent but small meal approach
[/quote]
The benefit to this, for me, is I’m too full to blow it in the evening
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17 JAN 19
Legs
Limber 10
Lying Leg Curls
30/10
70/10
100/10
130/10
160/10 + 5 partials x 4 sets
Leg Press
2 plates per side/ 8
4 plates/ 8
6p/ 8
7p/ 8
8p/ 8
SSB Squat
65/10
155/10
205/10
245/10
295/10 → drop to 205/10 → drop to 155/10
Smith Lunges
Front foot on platform
95/8 per leg x 4 sets
SLDL
30 seconds between “sets”
185/10 + 5 + 3
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Wow, I don’t log much.
Legs today!
Limber 10 for a warm-up
Lying Leg Curl
40/10
70/10
100/10
130/10
150/10
170/10
180/10 → 150/8 → 120/8
Leg Press
2 plates per side/ 8
4p/8
6p/8
7p/8
8p/8
9p/8
10p/8
Extended Squat Set
10 reps of Front Squat, then immediately 10 reps of Back Squat
All piston-style reps (no lock-outs)
4 sets with 135
This was one of the more uncomfortable things I’ve done in the gym
Walking Lunges
10 steps with left leg down, then 10 steps with right leg back
4 sets with 30# DBs
I was honestly thinking about throwing up at this point
SLDL
135/10 x 3
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Chest and Shoulders today!
Limber 10ish
It’s devastating how much this helps - means I have to keep doing it.
DB Bench Press
30/15
45/12
60/10
70/8
80/8
90/8
100/7 —> 80/6 —> 6/7
Incline BB Press
45/10
135/10
165/10
175/10
185/10
Neutral Grip Incline DB Press
75/6
65/8 x 3
Machine Flye
80/12 x 3
Seated DB OHP
50/10
50/12
50/15
DB Rear Lateral
20/25 x 3
DB 6-Ways
9/8
12/8 x 2
Felt like absolute poop today; I think I’m getting sick. Oh well
Back… for Back
Limber 10
HS High Row
-/10
1p/8
1p+25/8
2p/8
2p+25/6
2p+10/8 x 2
MAG Grip Seated Row
68/10
108/10
168/10 x 4
Rack Pull
135/2
225/2
315/5
365/5
385/5
405/5
425/5
Neutral Grip Pullup
BW/8 x 3
Hyperextension
BW/20 x 3
Superset:
Hanging Leg Raise
BW/12
BW/12
BW/10
Crunch Machine
80/10
80/8
80/8
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Chest and Shoulders today
Limber 10 warm-up: how I hate doing this, but how it helps. Thanks/ curse you @FlatsFarmer @Frank_C.
HS Machine Press
1p/8
1p+25/8
2p/8
2p+25/8
2p+35/8
3p/8
Incline Press
135/6
185/6
195/6
205/6
Paused Bench Press
3-second pause 2” above chest, then finish rep
135/6
195/6
195/6
195/5
185/5
Stretch Push-up
2 chains/12 x 3
HS Shoulder Press
1p/10
1p+25/10 x 3
Machine Rear Delt
80/20 + 15 second hold x 3
DB 6-Ways
10/10
10/10
10/7
I’m still eating 2500 calories, drinking every weekend, doing almost no cardio, and can see my abs. I don’t feel miserable and the gym is going pretty damn well. I hate to bail, but likely won’t do any kind of restriction/ serious weight loss for this year’s transformation. This is good enough for the summer and an easy way to live.
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The T-ransformation Challenge is pretty cool, but if you’re happy with your physique then it kind of makes it pointless to participate. I didn’t join the first year for that very reason. Last year I decided to try to grow so my transformation was getting fatter. This year I get to legitimately participate because it’s time to lose that fat and hopefully get back to my “before” photo from last year’s challenge.
I think you’re exactly right. Last year was great for me, because I really needed to lose a lot of fat but was also really busy - having something of a competition is something I enjoy, so it kept me doing what I need to do without making excuses.
This year my habits are a little better and my goals are changing a little. I don’t ever intend to actually get strong like you and @littlesleeper but I’m enjoying my workouts right now, so I’m going to keep rolling. I think I’ll still look solid for an old man at the pool while drinking!
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Thank you for the compliment.
I simply find strength goals easier than physique goals because I’m able to maintain my eating and drinking habits without directly affecting my goal. Sure, consuming alcohol (not copious amounts) and eating the odd pizza might not be the best in the pursuit of strength, but those two things sure limit my progress when I’m in search of abs! When trying to lean out, my entire life has to revolve around losing fat (morning cardio, meal prep, some tracking of cals, workouts, social life, etc). For strength, I devote ~4hrs of lifting per week and try not to eat and drink like an idiot! Much more simplistic, for a simple guy like myself.
This is an important factor for me as well. My progress really took off once I decided I was a “powerlifter” and started training to lift more weight. It also keeps it much more enjoyable when you have that “why” built into your training. I find it easier to remain consistent when I have a firm hold on the “why”. Rather than just because I don’t want to get fat.
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I’m also more of a lifetime commitment kind of guy when it comes to fitness endeavors. I don’t intend to let myself go or fall apart at any point in time. I have long term goals, most of which are just maintaining what I have as I age. I have no intention of cutting for the Challenge and then getting fat the rest of the year just so I can “participate” again next year.
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Totally agree with all this. I was once somewhat athletic, and I think I don’t commit to anything now because I suck at everything and I don’t like it.
And you’ve made me crave pizza and beer like there’s no tomorrow - way to go! Pizza is the one thing I definitely can’t do and want to do if I want to not be fat; so there’s some real points in your “get strong” favor. I’d probably be happy just lifting and conditioning, but there’s some part of me that thinks what little muscle I have will disappear if I don’t pretend to be a bodybuilder all the time.
For real. I had gotten pretty fat when I left the army, and just let it stay there. There’s no reason for me to do that again, and, at this point, I don’t want to die any younger than I have to!
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Chest and Shoulders (apparently the only workout I log)
I actually intended to do legs today, but a couple warmups in and it just felt awful, so I called an audible.
Limber rolling around to warm up
HS Incline Press
-/8
1p/8
1p+25/8
2p/8
2p+25/8
2p+35/8
Incline BB Press
45/6
135/6
185/6
205/6
215/6
*These were good reps, so this is very good for me
Paused Bench Press
3-second pause above chest, then finish rep
135/5
195/6 x 3
185/6
Dip
45/8 x 3
HS Shoulder Press
1p/5
1p+25/10
1p+35/10 x 2
DB 6-Ways
10/10 x 2
9/10
Machine Rear Delt
80/20+15-second hold x 3
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You have 9 lb DBs?
Yup, this gym does; and that 1# actually made a difference
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Totally switching it up lately, and I feel really good. I think the volume was getting me.
I did a Zercher squat (super weird and showed how weak my inner thighs are) up to 245 for 5 the other day, and even ran hills!
Today I did close grip bench up to 235 for 5, then Incline DB press with 90s for sets of 8. I did some back work in between.
My gym has a bamboo bar now I just noticed - so I’ll be giving that a go Wednesday.
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Today I thought I was finally going to pull 500 - that is not what happened.
I did do some cleans, which was actually fun.
Then I worked up to a 405 deadlift for 5, which actually felt super easy. I put on 455, which didn’t really want to move, and I felt funny, so I let it go (probably wisely, I guess).
Then I did some leg press, RDL, and sled pushes.
I am not strong! So it’s kind of fun to maybe make some improvements there for awhile.
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Fun? In the gym?
Do you feel guilty?
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