Friday
Squats with 45# bar-
115reps did sets of 25,30,30,30 TuT
Elevated pushups-
Feet on 3rd step of ladder-
11# x20
16# x20
Tried some shovel type tilt lifting with 45# bar.
2 Likes
Saturday gym-
Hit some seated overhead partial presses again, anything to help get this upper body up-
Was not as strong as last week to the nose, so I lowered to the forehead so I could increase-
Up to 177# x1
Arthur lift-
Up to 160 x1
I got the BTN press off this time.
VID
1 Like
Sunday-
Sit-up with bar overhead, up to-
70# x1
75# x1
Barbell curls-
Top set-
25reps
Added 2.5#
32reps
Reverse curls at top weight x10
All increases.
This back fat is messing with me man!!! Every location I film my back side produces a different outcome.
Srs, it’s night and day too. In my bathroom mirror when I look into the camera to film the mirror, I’m grossed out. So I stop eating and did some wind mills. Then hours later I made a vid in another location turning around and now I’m happy.
It’s slowly getting better, a sigh that I keep doing what I’m doing.
However, last week after high rep squats, my ankle was sore. Turns out it’s my big toe related, lifting in shoes kills me post lifting. So now I have to do all these foot strengthening stuff.
All the fracking back problems I’ve had that I’ve now managed plus I’m always careful about my knees and thinking about the hams etc. This one was not expected and it’s rough too. The big toe is like huge factor in mobility.
2 Likes
Monday 6-23-25
HEAVY dumbbell laterals-
Yes, you heard right heavy, too heavy for pencilneckery minds!!!
Full ROM all the way up overhead fellas-
Up to
35# plus handles = 40ish x4, x1
Yes, I used my hips to hoist those bells overhead!
Bent over laterals-
45# plus handles = 50ish-
x12
x20
Lying JM presses thick handle bell-
New weight 31# loaded on the handle x20ea
It really sucks I can’t go hard on squats, I never squat heavy yet light weight put my foot out of commission. Gonna try to squat barefoot see if that helps, it seems socks and shoes put pain on it.
Toe exercises continue. Man, I was just getting going too…….now I gotta nurse my foot.
1 Like
Tuesday
Had some success today with the foot issue.
First I tied weights to a strap and lifted and held them with my toe, immediately made my foot feel good.
Then when walking the hound, I didn’t tie my shoe at all.
I squatted barefoot without any issues, except cleaning the weight is not as easy barefoot. I pretty much went as hard as I would have otherwise-
Squats up to-
138 x20
148 x20 plus another press from the chin.
I will continue lifting with my feet, those suckers take a beating and it’s uncommon for folks to train the feet and toes, they got tendons and joints like the rest of the body. I bet this one reason why many people end up in chronic pain when older.
1 Like
Wednesday
Another success with the foot, I went heavy today and no issues-
Deficit deadlift standing on 1-plate-
220 x6
255 x7
285 x10
All DOH thumbless
Block pulls below knees, inches below, about 17inch height-
Up to-
390 x4
420 x2
440 x2
This is 10# higher than my 2-rep max RDL. I’m working to build that up.
Also my calorie cut is being felt, I’m feeling leaner
All I ate yesterday was-
Banana
Canned oysters and smoothy
Some shelled peanuts
A small plate of tortellini pre training
Intra training-
Cliff bar
Natures fig bar
Total 450 cal
Dinner-
Small plate of beef roast with carrots Lima beans and half a sweet potato.
2 Likes
Thursday
Calf raises on stairs with light weights
60reps
70reps
Floor press-
Up to
209 x8, 211 x1-strict
Ran an errand
170 x few
214 x1-strict
I think I’m gonna play with this method! The cutting has made any rep increases not happen. I’m not loosing any reps or weight, I’m just not improving.
1-arm EZ bar upright row-
Up to 51# x12 ea
Foot is a little tender from calf raises, wasn’t surprised. It’s still better than it was last weekend, probably stronger from toe lifting.
2 Likes
Friday
Light dumbbell shoulder stuff, actually hit a PR for 30 in the side lateral to front rotation in weight.
High rep 2.5 thick bell hammer curls-
Added 5# to my 40rep previous best!!!
Two natty PBs on Dave’s Bread pre lifting!
2 Likes
Saturday 6-28-25
BORs using 100# plate-
Up to 172.5 x24 (PR for reps)
Did the new floor press method-
120 x10
170 x10
190 x2
215 x2
All reps STRICT
215 was actually stricter than previous 211 and 214 the other day.
I’m liking this so far!
These floor presses are from the bottom up, no unrack and lower.
1 Like
Sunday-
Squats
Up to
166 x20
171 x20 nonstop
Striated calves, plus I’m liking the lower body shape-
1 Like
Monday 6-30-25
Hardest lift in the world- bottoms up partial floor press bridged reverse grip.
This lift is so hard because you have to be in perfect position when you are at top weight, so mentally hard-
I had a battle here-
260 x1
Faiked to move 270, then 265, then 255
I added an extra plate to the block height-
251 x1
261 x1
271 x1 maxed!!! PR!
That took 1.5 hours. Wasn’t leaving till I moved something heavier than last time.
My traps were so rocked from it and near the front shoulder collar area.
2 Likes
Haven’t been able to keep up posting as I’ve had to deal with a bunch of life things.
But I’ve not missed a day of lifting, the easy thing about being real busy is this works real well when cutting.
The fat is melting away, I’m almost smiling when I take my back shots. There’s just a little bit of fat lines in the lower middle of my back in which depending on how I wear my shorts and change that appearance.
I’ve got some nice upper back cuts though from all the heavy 1-rep work that everyone is against.
I’ve added in suit case deads to build the lower back sides and obliques working up to sets of 10+ there.
Thursday-
Floor press-
Up to 205 x10 bridged, 216 x1 strict.
2 Likes
Alright FELLAS!!!
Saturday PR at this grip of gripping the 2-100s sandwiched together, this is an accessory deadlift variation, kinda like lifting an atlas stone, 335 x3. I don’t like pushing the reps here, this could tweak a hammie but it’s been a great back and glute builder-
2 Likes
I’m still lifting everyday!
I’m still watching my eating and I’m slowly liking the results.
I’m not counting anything at all, I’m just going by the mirror everyday and trying not to eat the bagels and PB and cliff bars daily.
There is no schedule. Yesterday I was starving during my lifting and I was happy with my lower back (yes still some loose fat there). So I ate some carbs post lifting, but fasted for most of today.
It’s been taking me like at least 2-weeks to finish a bag of bagels.
One night I was so hungry, I just ate a can of oysters before bed, it did the trick, in fact it helped tighten me up. Looking back I think I was for sure under 1500 calories that day. That was after the oysters. My body is slowly adapting to less and less.
1 Like
Tuesday-
YEAH FELLAS, this is the greatest way to deadlift especially for reps-
Jefferson-
Warmups 10reps each leg out front up to-
220
Then 270 x5 ea
Then-
Squats 60# x100reps
Then-
Jefferson-
290 x10 each leg out front!!!
This is so interesting, as it hits the muscles differently than conventional so it’s actually HARDER than conventional BUT it does NOT trash the lower disks, like absolutely zero discomfort unlike what conventional does hours later or the next day.
Fellas, when I push conventional, I’m near cronic pain the next day.
My legs/mid section/ upper back all nice and sore, but zero chronic pain.
Finished with 1-arm EZ bar upright rows
Post lifting meal-
1-can of tuna, mixed with hummas plus 1-can of sardines with hot peppers, 1-slice of thin Dave’s bread 60 calories.
That’s it, nothing else eaten at all.
2 Likes
Wednesday-
I’m still stoked on doing reps with the Jefferson deads, this is the greatest lift in the world, everything got hit, even my neck, with just under 300# too.
Floor press-
Up to 172 x30
Rested awhile
177 x 10 strict wide grip
Look, my pressing for reps has suffered from cutting, those 30 reps were a lot of partials just moving the weight. No shame because I hit 10-strict with heavier weight when I was fatigued.
Finished with 1-arm side over head tricep extensions for strict 30reppers.
Smoked, I actually fell asleep right after.
Post meal-
Chicken mixed eith hummus and salad.
1 Like
Thursday
Clean press squats-
Up to
150 x 23 squats +1-press from the chin after the BTN press
Finished with EZ reverse curls.
Reverse curls are one of the true arm builders, fricking hits the biceps and every supporting muscle, add fatgripz and will also target belly of forearm. I think they are more essential than supinated.
Vid of squats-
2 Likes
Saturday
BOR with 100# plate-
Overloaded with a 350 lift and little shrug.
305 x humped it twice, it moved PR!
Drop down-
265 x7 (3-tut) PR!
1 Like
Friday
Totally pressed for time.
Barbell curls-
80.5 x25
Ate Builder Bar
81.5 x34
For the Intra lifting eating, this was done because I was literally starving before I even did my first set.
This called, “doing what needs to be done” Sometimes Intra lifting eating is necessary, other times, it’s not.
It was a hard day overall, pressed for time. I don’t think I even consumed 1,000 calories total all day.
Post lifting I had happy hour a couple beers and 5-goat cheese crackers. About 2-hours later 3-pork chops, nothing else!
1 Like