If I ever get into the low 180s, I’ll try to smile 
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It’s overrated. I’ve tried it myself and prefer laughter. Besides, laughter is harder to fake.
Squat
HB BB Squat / Wide Grip PU SS
1x10x45
1x10x95
1x10x135
1x8x185
1x5x225
5x2x285
2x25x95
WG PU - 24 total
Carries / decline crunches - 5 circuits
Farmers - 45 plates x 40 yards
Suitcase - 45 plate x 40 yards
Crunches - 10
Ergometer - 4000M / 18.5 min
Treadmill - 30 min / 7.0 incline / 4MPH
Cal - 2,326
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great transformation
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Thanks man.
Yeah, so the above macros fell apart last night. Went on a bit of a binge that I didn’t track. Oh well, should be a productive lifting day…
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Bench day
Flat BB BP
1x12x45
1x10x95
1x5x135
1x5x185
1x3x225
5x2x245
1x20x135
Incline BB BP / Incline DB curl
BP - 5x12x95
Curl - 5x20x20
Dips and carries - 3 circuits
BW dips - 10
Farmers - 55lb DBs x 40 yards
Waiters - 20Lb DB x 40 yards
Jog - 60 min / 5.35 miles
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Wasn’t feeling much this morning so I basically just tried to Carry heavyish stuff around.
Seated rows
1x50x50
1x30x100
1x15x150
1x8x200
-Trap bar farmers
4 x 225 x 20 yards
2 x 315 x 20 yards
-Suitcase
2 x 45 plate x 40 yards
-straight bar overhead carry
2 x 50lbs x 20 yards
-Pull-ups - 14
Jog - 60 min / 6 miles
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OHP
1x20x45
1x15x65
1x10x85
1x6x105
1x5x125
3x2x135
1x30x45
Circuit - 3 rounds
Incline BB BP - 15x95
DB curl - 15x20
Front raise - 15x10
Hammer curl - 15x20
Lat raises - 15x10
Carries - 3 circuits
Farmers x45KBs x 40 yards
Suitcase X45KB x 40
Bear hug 45lb plates (2) x 40 yards
Treadmill - 60 min / jog and walk
3x3x125
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Full body compounds
- Deload next week so I went after it today
Deadlift
1x8x135
1x5x225
1x5x315
1x1x405
1x1x480
3X7x315
BB BP
1x20x45
1x10x95
1x5x135
1x1x225
1x1x245
1x1x265
1x1x275
1x20x135
Leg press
1x12x180
1x10x270
1x5x360
1x5x450
1x5x530
1x5x620
1x20x270
Chin-ups 5 5 5 5
Dips 10 8 8
Carries - 2 circuits
Farmers - 2 45lb plates x 100 yards
Bear hugs - 2 45lb plates x 40 yards
Suitcase - 45lbs x 40 yards
Waiter - 20lb DB x 40 yards
Treadmill - 30 min walk
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Volume week. Need to head to San Antonio, TX next week for work so unknown what access I’ll have to a decent gym.
Squat / WG L Pull-ups
Squat (156 reps)
2x20x45
2x18x95
2x15x135
3x10x155
1x20x95
PU - 10x2
Farmers
3 x 50DBs x 40 yards
5 x 45 plates x 50 yards
Treadmill - 60 min
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Had to get to get to my daughter’s school for the year’s first Mass. Had to knock out a quick one.
BB BP
1x20x45
1x20x95
1x20x135
1x12x135
3x10x135
Incline BP / curls / hammer curls
10X10x95
Curls / HC
10x10x15 b2b
Loaded carries
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Seated row
5x20x90
Leg extension / lat pulldown
LE - 5x20x70
LP - 5x20x85
Power cleans
1x8x50
1x5x60
1x5x70
1x5x80
5x3x100
Reverse KB Flys
1x10x15
5x10x18
Carries - farmers, suitcase, rack, waiters
4 rounds:
- Ergometer - 5 minutes
- Sprints - 60 seconds
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That sounds like it would have made me hurl.
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Shoulder circuit
-OHP
2x20x45
3x5x95
2x20x45
-Lat / front raises
7x12x10
-Face-pulls
7x12x30
Bicep / triceps iso work
Carries
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Ahhh… Friday’s, deadlifting, and Slipknot. Nice way to leave the stress from the week behind.
Deadlift
1x5x135
1x5x225
1x5x315
1x2x405
1x1x475
1x1x485
1x10x315
Incline BP
1x20x45
2x15x125
2x10x125
1x5x135
1x5x155
1x3x175
1x2x195
1x1x225
1xAMRAPx95 (22 I think)
Carry - 1x45lb plates - 150 yards
No time for more carries - I’ll hit some this weekend.
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45 minutes outside walking and running. I’d like to continue to improve my 1 mile time over the long term. I’m not really training for this, just letting it happen as my body fat slowly drops. And no, I don’t really have an effective way to measure body fat. #goals - smh.
My main measuring sticks are the way my clothes fit, periodic pictures, and strength. I also figure my 1 mile time is a good indicator if include as an additional data point. I assume a little symbiosis here - the better the shape I’m in, the better my mile time / the better my mile time, the better the shape I’m in.
I ran the first mile pretty close to as hard as I could but did recognize that I wanted to get in about 45 minutes of cardio so it wasn’t all out. I came in right under 8 minutes (7:58). This is pretty good for me. It’s also hot as fuck outside and feels like about 90% humidity so the conditions were a little less than optimal but the effects were probably negligible. I’m thinking my love handles may have played a larger roll 
. I’d like to be able to run a mile in the 6 minute range within the next year, but I’m not passionate about it. Just think it would be a good accomplishment.
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An update after the first, real 10 weeks. Had some set backs earlier in the year mainly falling victim to some of my vices as a result of poor coping with the loss of 2 good friends. I don’t want to start a new log, so this will be now be a log of 10 week cycles I guess .
So here’s the update…
Tweaking my macros just a bit - posting so I can keep it in context when looking back.
Weight remains very constant - I range from 192 to 197. Progress is steady in other ways but the scale just pretty much stays where it is. Ultimately, when I get to the 192 area through reduced cal or increased work, my body seems to start fighting me and I’ll have a habit of binge eating. I’m just going to hang around this weight I think and continue a slow, steady recomp. This seems most sustainable. Plus, I am not competing in anything - and don’t have any real need or desire to completely lock in will power to accomplish my goals more quickly. I’d rather just ride current for as long as possible with slow and steady gains.
**Current stats -
**Current weight: 196
**Height: 5’8" (haven’t gotten taller which is bullshit)
**Age: 40.5
**Body fat: I guess somewhere around 20%. I don’t have any good weight to measure except for holding a shoe. Vascular in arms and legs, have some f-abs, some veins in lower ab area… but still have nasty love handles. I swear 15% of my BF is stored in these motherfucking bastards.
**BMR: ~ 1,780
**TDEE: ~ 3,125
**No changes to training:
**Typically 90-120 minutes, 5 days per week split between a core of compound lifting and walking (sometimes jogging / ergometer).
**Morning training at my work gym, which sounds lame, but it’s bad ass and huge - platform, rouge weights, everything I need.
**Running on weekends but not religiously.
**Training can get messed up a bit with work travel - for example this week…
**Macros
Cal: 2,640
P: 165G
F: 47G
C: 390G
**I try to eat about half the carbs and protein within the 4 hours surrounding training.
**I’ve pretty radically changed the quality of the food I consume. Though I do have a pop tart post training and I will definatley hammer some sweets from time to time (IIFYM - right?)
**I’ve cut almost all supplements out. With the exception of milk thistle and a green tea caffeine pill, I don’t take anything. Noting against it at all. More a combination of financial priorities (kids school tuition being a big one) and lack of desire. The only ones I may invest in here or there at some point are Plazma from Biotest or creatine.
**I am on TRT which is a supplement / with an aromatase inhibitor. I’ve been in this therapy for about 5 years.
**No alcohol 2+ months
**I’ve read 7 books in the last 10 weeks - body and mind training 
-Hyperion
-The Fall of Hyperion
-The Dark Tower
-Call of the Wild
-The Road
-Never Let Me Go
-Alas, Babylon
-currently reading The Name of the Wind
**limited stress the last 10 weeks
**sleep could always be better - averaging about 6-6.5 hours per night
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I went ahead and trained today since I’ll be out of town T-Th
C&P
5x8x95
BB curl
7x12x45
OHP
2x25x45
3x15x45
Hammer curls
7x10x25
Shrugs
5x20x25
Front plate raise
4x20x25