Nice write up dude!!!
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Great write up and awesome progress. Well done
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Incredible work and great write up. I love doing these side-by-side runs with you gents, although I wasn’t a super-active logger this time.
I don’t know how you possibly could have made more progress in 6 weeks - really impressive before and after stats and pics. Way to go!
I also appreciate how insightful you are on both the pros and cons. It’s easy to label something “good” or “bad,” but a 6-week experience is rarely that absolute.
I also tend to sabotage myself by not eating enough while running hard programs. My body weight stays relatively high, so I convince myself it’s fine, but I don’t get what I could out of the lifts when I’m doing that. I’m not an ultra-low carb advocate for most folks, either, so I’m in your company there! I do think quality matters as does timing, to an extent - looks like you were of that mindset as well.
Great write up and great job all around!
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Fantastic write up, and very observable progress in just 6 weeks. Be glad to share anything from my time on Tactical Barbell when the time comes.
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@simo74 @T3hPwnisher @davemccright @s.gentz Thank you guys for the kind words. Popping into your logs has been invaluable for me since joining TNation. I’ve learned so much just seeing what you guys do day in and day out. And the day in and day out…for years…is a goal I aspire to.
@TrainForPain thank you man. I feel that on not eating enough, it was my life for so long. But dude, your log specifically speaks to me in watching you balance corporate life with staying in shape. I’m in corporate banking and have some travel ahead of me as I move up in my career and it’s daunting. But you navigate it so well and it’s a breath of fresh air whereas the general corporate populace is relatively out of shape. So thanks for the motivation to both push my career and working out forward.
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Iron sharpens iron, as @T3hPwnisher often says - I appreciate you motivating me!
Keep being awesome. You’ll notice yourself being a change agent within your corporate culture just by being a role model. Folks will have one less drink at the bar, maybe not eat fries at lunch and stay awake all afternoon, etc…
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This is the secret but don’t tell anyone
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Back after a weekend of events and traveling. Felt good after 6 weeks of high volume to take a few days off, although I stayed active. First day of my AB program today. Will work out a few kinks on weight/reps in the first few weeks here. Considering doing AB1 and AB2 days to work in some different exercises. But we will see as the days go on. What’s important today is the consistent high effort.
Monday 9/23/2024
12:00pm
AB - Torso
Incline DB 90x8 90x7 90x7
Bench Press 195x6 195x6 195x6
Pullups BWx8 BWx8 BWx7. Paused for 10s between the last few reps on the final set. Working on going really high on these, to the upper ribs.
BB Row 225x10 225x10 225x10
GHD Sit-ups BWx15 BWx15 BWx15
Leg Lifts BWx15 BWx15 BWx15
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Solid workout today. Less daily volume but making that volume count. I was gassed after the squats. Keeping the weight static was nice too.
Tuesday 9/24/2024
1:00pm
AB - Limbs
Leg Curls 130x8 130x8 130x6
Squats 305x8 305x6 305x5
DB Split Squats BWx12 50x12 50x12 / Reverse Curls 45x15 45x15 45x15. Not sure if I’ll keep the split squats or swap them out.
BB Curls 80x9 80x9 80x8
Preacher Curls (not sure of bar weight) +20x12 +40x8 +40x7 +40x6
Rope Pushdowns 72x14 72x12 72x11
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Have been eating mostly right but lapsed (unplanned) Saturday and last night for the first time in awhile. Not to an insane point but time to dial back in. Conditioning has been lacking too. Haven’t gone off the rails but dialing back and resetting is needed today.
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Easy conditioning. My legs are absolutely torched from yesterday and I only did 8 sets for them, and no unusual exercises. Have just upped the intensity and going to or closer to failure.
5:00pm
45min weighted vest walk. About 13k total steps today.
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This was a fun day! I am going to do alternating A1B1A2B2 days I’ve decided. Felt super strong pressing. I’m starting to find my close grip bench is stronger than wider grip. I picked 185 today because I got 195x6 last week benching…and 185 was super easy close grip. I was probably leaving 2-3 in the tank and was getting 8 reps per set. I am just going to ride this and keep close grip benching!
Legs are still extremely sore today. I think I’m feeling the impacts of sleeping maybe 10 hours total last weekend. It impacted recovery in a big way early this week. Going to split up the limb day and do arms tomorrow to give the legs another day of rest. Benefits of not strictly following a program!
Thursday 9/26/2024
12:00pm
AB - Torso
Close Grip Bench 185x8 185x8 185x8
Dips +25x9 +25x11 +25x10
DB Side Raise 30x8 30x8 30x7
Seated DB OHP 50x12 50x12. Haven’t done this in forever and will up the weight next week.
T-Bar Rows 3plx12 3plx12 3plx12. Up the weight next week.
Chin-Ups BWx9 BWx8. These were hard going for a high ROM and at the end of the workout.
GHD Sit-ups BWx19 BWx18 BWx15. Once I am getting 20 here I’ll add some weight.
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Got in a few miles of running last night that I forgot to post.
Good arm day today. Really felt the preachers and the DB extensions. Got in a long walk this morning, and am meeting up with a friend later who lives about 1.5mi away and I’ll walk there. So should be a huge step day.
Have been pretty bloated this week, was 197 today compared to 193.5 a week ago.
Friday 9/27/2024
12:00pm
AB - Arms
Hammer Curls 40x9 40x9 40x9
Preacher Curls +20x9 +20x9 +20x8
Reverse Curls +10x12 +10x11 +10x11
Rope Pushdowns 77x9 77x9 77x8
Incline DB Ext 32x10 32x8 32x7
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You change anything in diet? You getting a good amount of fiber in?
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@s.gentz Ate some fast food Saturday but not sure that would contribute to being this many pounds up almost a week later. Fiber has been the usual. My honest guess is lack of protein. I’m generally around 220g per day, but have been at 150-180 lately. Ran out of protein powder and ran into some shipping issues when I ordered. I’ve replaced a lot of that protein with carbs/fat so it makes sense when I break it down.
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Usually for me a food change or not enough fiber is the culprit. I just changed my diet a bit and slacked on fiber while i was out of town last weekend and i’m a few lbs up this week as well.
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Full of $h!t, no doubt. 
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Gonna find out tomorrow!!! All fibered up now!!!
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These are exciting times we live in, that’s for sure!
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Not a great workout this morning. Minimal carbs yesterday and worked out earlier than usual today. Just felt kind of flat and unmotivated. Still got it in though.
Sunday 9/29/2024
7:00am
AB - Legs
RDL 315x7 315x7 315x6
Leg Press 5plx11 5plx9 5plx9
Hack Squat 2plx20 3plx11 3plx10 3plx7
Short day but got some good work in. I don’t think this day will kill me like the squat day so I’ll try to fit some sprints in later.
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