2-3-17 Back and Bis
PC 3@65, 3@95
DL 3@135, 3x5@225
HLR’s 4x12, BPA’s 5x30, Machine rows 3x5, Lat pull downs 3x5, hammer curls 3x5, BB curls 3x5.
Got some advice on programming, lowered reps, raised the weights.
LISS - walked 4 miles.
3 Likes
2-5-2017 Chest and tris
BP 3x5, Incline machine 4x12, Pec Deck 4x12, Tri PD’s 5x20
LISS - 6 mile walk.
2 Likes
2-7-17 Legs
Skwats WU and 3x5 with ab wheel, 4x10 and bpa’s 5x30
Leg ext 4x12, leg curls 4x12. hammer curls 3x4, preachers 3x4
All good.
LISS - 6 mile walk.
2 Likes
Snow day, got about ten inches of snow so I shoveled for about an hour. My next workout should have been shoulders and tris but it turned into a back day shoveling.
BTW, the ab wheel kills my upper abs, I’m sore AF and that hurts every time I lift a shovel full of snow.
Going back out to catch up in a few, but it’s not supposed to stop snowing for another three hours or so.
Decided since I’m not lifting or working today I would do a fast day, less than 500 calories. Might be getting too aggressive with the weight loss, but am feeling it right now.
3 Likes
2-13-17
Shoulders
OHP 3x5, 1x12, laterals 4x12, face pulls 4x12, tri pushdowns 3x4, Crunches 4x30 SS with vacuums 4x4@10.
Early, fasted workout - needed to get back in the gym after snowmageddon.
1 Like
2-22-17
Back and Bi’s
WU - PC 3x5, Giant Set with BPA’s, crunches and vacuums
DL 3x8, Lat PD’s 4x12, Machine Rows, 4x12 Hammer curls, 4x12 Preacher curls.
A’ight, done screwing around - off keto, back on TRT and creatine, going to try to do a little recomp while losing slowly for the next five weeks.
Plan on 200G protein, 25% fat, and less than 200 grams carbs, mostly around training - should put me about 500 calories per day deficit.
Just got back from skiing, was not a good boy with diet, weighed in at 182 and 12.6% this morning, mostly water I’m sure. I’m a little worried about gaining weight back on TRT and with carbs, but in the long run, it will work better. I just looked skinny this morning. Took a few progress pics but they were all blurry so you’ll have to take my word that I’m looking skinny fat.
Also going back to 5/3/1 Bodybuilding template next week with low enough TM’s that I can do 3x8 FSL.
Thoughts? Opinions? Suggestions?
1 Like
Drop the protein to 150-170 grams, drop the fat to 20% and up the carbs to 250-280 - that should keep calories the same but I’m almost one hundred per cent sure it’ll work better.
1 Like
Yeah, I was debating 170 grams of protein and 20% fat, and my initial plan was 280 grams of carbs to fit the 2450 of calories.
5/3/1 again with the FSL 3x8, good plan for volume with the increased carbs and TRT?
I’m already bigger, not sure if it’s just imagination, but I think the carbs are filling me up a little, and expect to be at 178 tomorrow.
I think I got ahead of myself trying to get lean, and lost some LBM, but not a tragedy.
In 32 inch Levis today, woohoo.
Finally, LISS, six miles, two hours.
I think it’s a great plan. It’s what has let me retain muscle while losing fat. This is what I would suggest:
Monday
Press 5s Pro
FSL 3x8
Bench press/DB bench 50 total reps
Row 100 total reps
Curls 50 total reps s/s traps 100 total reps
Tuesday
DL 5s Pro
FSL 3x5 (snatch grip or off blocks/pins, whichever)
Squat or front squat 50 total reps
Abs 50 total reps s/s calves 100 total reps
Thursday
Bench press 5s Pro
FSL 3x8
Dips 50 total reps
Kroc rows 1xamrap, drop weight by 30 lbs and do balance of 50 reps
Curls 50 total reps s/s traps 100 total reps
Friday
Squat 5s Pro
FSL 5x8 front squat
Single leg 50 total reps/leg
Hinge/back raise 100 total reps
Abs 50 total reps s/s calves 100 total reps
It’s a carbon copy of what I’m doing for another cycle. If you do it, pick a LOW TM and oddly enough Monday is the hardest. It is one hundred per cent doable in a deficit, probably because the volume mandates lighter weights.
Looks a little high volume for this old fuck, but I like the ideas. I might modify a bit to lower the volume and add in some isolation for legs on squat/DL days.
I’m thinking the TM’s would be very low to accommodate FSL 3x8 during 5/3/1 week and the volume, and to incorporate the “start low, go slow, hit PR’s” principles.
Going to let it marinate a little - thanks for the suggestions.
1 Like
2-25-2017
Chest and Tris
BP WU, 3x5, 3x8 (FSL), Crunches with vacuums between sets, Incline machine 5x10, PD 4x12, TPD’s 5x20 SS with Shrugs 5x20.
Woke up at 183 and 13% this morning, NG. It’s gotta be all water from TRT and carbs, but still discouraging.
@MarkKO, and anyone else, what do you think about 5’s Pro with Jokers instead of FSL. Most of the thoughts on older trainees is that intensity is better than volume, so if I set my TM low, I should be able to get a few sets of doubles at 100%, 105%, and 110%.
Just a thought.
Gave blood, six mile walk, feeling good.
1 Like
@The_Myth that could work. I did something vaguely similar last year. It wasn’t 5s Pro but what I did was minimum weekly reps and then a joker set for weekly reps at 95% in week one, 100% in week two and 100% in week three. That worked nicely.
Definitely pick a low TM whichever way you go.
2 Likes
3-1-2017
Back, finally, last day of being a sissy.
Squats/Legs
WU squats, bodyweight, bar x5, 95x3, 135X5
BPA’s 30x5 between with ab wheel 5x10
Leg extensions 4x12, leg curls 4x12, hammer curls 3x4 heavy
Karate for an hour, back into it - green stripe next month, brown in July, back on the black belt journey, woohooo.
Six mile walk.
@MarkKO, decided on 5’s Pro and Joker sets with a wicked low TM since I am in a deficit and just getting back onto carbs and TRT. I think it’s a good plan, the TM is a tool, I get it.
1 Like
Good call. The nice thing about a low TM is for the first couple of cycles knowing you’ll nail every set.
3-1-2017 - Legs
Skwats 3x5 plus warmups, leg extensions 4x12, leg curls 4x12, hammer curls 3x4. bpa’s 5x30, ab wheels 5x10.
2 Likes
3-4-2017
C9W1D1 - OHP
3x10@45 WU
3x5 @65, 75, 85 -5’s Pro
3x95 JS
3x105 JS
2x115 JS
1@125 JS RPE 9
BPA’s5x30, DBOHP 4x12, FP’s 4x12, Hammer Curls 4x12, Laterals 4x12, Shrugs 5x20
Feels good to be back on 5/3/1 with a plan. Feeling stronger with carbs, TRT, and creatine - no shit, right. Up two pounds in the last two weeks, to be expected, might be time to program some cardio.
4 Likes
LISS - four and one half mile walk.
1 Like
3-7-2017
C9W1D2 - DL
PC Warmup, 3@75, 3@95
5@125, 5@140, 5@160
1@185 JS
1@205 JS RPE 8
HLR’S 4X12, ROWS 3X12, LATPD’S 3X12
Fasted, no belt. Didn’t have much in the tank.
Woke up at 182.4, scale is going in the wrong direction, d’oh! Might do some HIIT this afternoon.
1 Like
3-10-17
C9W1D3 - BP
WU 45x10, 65x5
90x5, 105X5, 120x5
135x3
155x2
165x1
175x1 RPE 9
Crunches 4x30 with vacuums 4x10, Pec Deck 4x12, Pressdowns 5x20, curls 3x4
Still hanging around 180 but LBM is improving - thanks TRT!
1 Like