So true! I’m glad you’re committed to moving forward, which is the only good direction to move in anyways (since the directions I can see life is able to go are either forwards or nowhere!)
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Thanks, Simo! It feels good to at least be moving 300 pounds. My goal is to work up to a 5 x 10 on them. Then, who knows?! Lol
Thanks for your reply Mort, it’s good to be back and welcomed by y’all! I like the extra thigh stimulation I get from deficits, and I think they’re more transferable to non-gym activities. Most of the heavy things I lift and carry have to be lifted from the ground or very close.
What inspired you to try the towel pullups? Did you wear gloves? How many did you do? @duketheslaya does them sometimes, too. I agree, they’re legitimately difficult.
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Sunday, 1/20/19
Warm-up
Lots of stretching, then
Lunges - bw x 2 x 10
Single leg calf raises - bw x 2 x 20
BPA - 2x red x 2 x 20
Front squats
65 x 10
115 x 5
135 x 3
145 x 3
155 x 3
165 x 3
175 x 3
185 x 3
195 x 3
135 x 12 (back squats)
Single leg calf raises
10 x 12
10 x 12
10 x 12
Step ups / dumbbell swings
50 x 10 / 45 x 20
50 x 10 / 45 x 20
50 x 10 / 45 x 20
I held a 25 lb plate in each hand for the step-ups.
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They’re very good for grip. I’ve started doing rope pullups which are even harder! Towel pullups is definitely my favourite though. I really like fat gripz pullups as well.
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A good friend at work training for our special forces has put a towel in the gym and did/does them.
Every now and then I grab the towel and try to do it.
No gloves and maybe 3 at most I think. Long time since I’ve been doing them.
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@mortdk Indeed, without gloves, they’re fierce on the grip, which limits their lat-building effects. On the other hand, they certainly target whatever the weakest link may be in the upper body pulling chain.
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Fat grip pullups or fat bar pullups (my last gym had fat bars on a squat rack, which were wonderful) are my favorite. Do you to a knot on the top, or do you just squeeze the rope as hard as necessary while pulling? What approximate diameter is the rope?
That’s really cool! I’ve been thinking of putting an axle bar high on the rack and doing pullups. Axle pullups would be brutal
My gym has climbing ropes. They’re thick enough that i can’t get my hands around i think. I’ll measure them
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1/25/19, Friday
Run and walk
.25 mile walking warm-up
1.25 mile walk/jog, alternating quarter-miler
.25 mile run - 2:24
1.0 mile walk
Total distance covered - 2.5 miles
This was my first official run from @mortdk’s suggested program. As he instructed, I took it slow to get a feel for the distance and let my body slowly condition to running. The track is covered in crushed rock and has an uphill and downhill gradient. It’s where I’m going to do my quarter mile and one mile runs.
Before the run/walk, I moved furniture for 4 hours, including a beefy piano, wooden computer desk, several chairs and couches, and a couple antique sewing machine with hardwood frames.
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1/28/19, Monday
Front squats
15 x 15
65 x 10
115 x 6
140 x 3
160 x 3 (oops, meant to be 155)
170 x 3 (left knee felt tight)
185 x 3 (still tight)
200 x 3 (PR, knee now feels great)
This wasn’t a PR because it’s the strongest I’ve ever been at front squats. Rather, it’s the most I’ve bothered to use for them. Still, I’ll take it. The weight’s moving in the right direction, despite lifting only once or twice a week right now.
Military Press (standing OHP)
85 x 8 (strict press)
105 x 3 (strict press)
125 x 5 (push press)
135 x 5 (push press)
145 x 5 (push press)
45 x 16 (neutral DB strict press)
These felt good, so I’m hopeful I can return to barbell OHP work once a week. I’d like to at least push press my body weight.
Barbell rows
115 x 8
135 x 8
150 x 8
165 x 8
180 x 8
55 x 16 (DB row, not supported on a bench)
I wanted a break from the semi-supinated EZ curl bar rows. Plus the wind was getting cold, and I wanted to finish!
Accessories triple set
Step-ups / DB curls / rear delt flyes
bw x 20 / 30 x 13 / 13 x 16
bw x 20 / 30 x 14 / 13 x 17
bw x 20 / 30 x 15 / 13 x 20
I don’t have much energy today, so I’m really pleased with this workout. The accessories were a fun triple-set that, because it was light weights and high reps, was more restorative than taxing.
I’m still having internet access issues, so I can’t post super frequently, but I’ll continue logging and look forward to more involvement again in the near future 
I miss the camaraderie and interaction with y’all!!
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Great work on the PR mate and nice to see you running. Well done
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Gonna be fun following your running experience.
Great front squat pr TnT, strong.
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1/31/19, Thursday
MISS (medium-intensity steady-state)
- Road ruck, 3 miles, 48:38, approx. 25-lb pack.
The weather was super warm and sunny, so I took the opportunity to get some sun. The area I rucked had some hills, which made for a good sweat and posterior chain burn.
2/7/19
Warm-up
Light dumbbells and walking lunges
Deficit Deadlifts
145 x 10 (snatch grip)
185 x 5 (sg)
225 x 5 (sg)
255 x 3 (sg)
285 x 3
305 x 7
225 x 8
Wowsers, these had me puffing. It was the first weight session this week, and I was feeling it. I’ve decided to do one top set with 305 for AMRAP, followed by a backoff AMRAP with 225. The reduced volume should help with recovery.
Weighted pushups on pushup stands
bw x 15
15 x 10
25 x 12
25 x 9
25 x 8
I’ve lost a bit of strength at these. With consistency tho, it’ll be back and more. I’m going to start doing Paul Carter’s 350 method for pushups. Since I don’t have a backpack I want holding more than 50 pounds of plates, using the higher rep scheme is a good solution.
Towel pullups / step-ups
bw x 5 / bw x 16
bw x 5 / bw x 16
bw x 5 / bw x 16
Next week, I might add one set. The plan is to work up to 4 x 10 pullups and 100 total step-ups, then either change the routine or add weight.
Lateral raises
13 x 16
13 x 16
13 x 16
Standing DB triceps extensions
55 x 16
55 x 15
55 x 13
All told, this was a good session. The weather got cold again, and I’ve been fighting motivation issues.
I FINALLY made a truce with my reduced recovery ability. I have two full-body workouts I really enjoy, based on current goals and perceived needs, and two cardio sessions I also really like (running and rucking.) Two lifting sessions and two cardio sessions should be enough to help meet my current strength goals, drop some winter flab, and still be recoverable.
Unfortunately, I still have limited internet access, but I’ll post as able and draw motivation from y’all while looking forward to increased interaction in the future!
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looked like a good one, I can do maybe 1 towel pull up. 5 is awesome.
And add in two mobility sessions and you’re on the way to the best TnT there’s ever been.
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Mate I’ve been doing pretty much 2 full bodies a week for over 2 years now and I keep getting better and injury free. Sometimes less is better 
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Nice work! You are missed, but we enjoy the check ins when you can!
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2/8/19, Friday
1/4-mile run
- Warm-up walk 0.5 mile
- Run .25 mile 2:08
- Total 1.75 miles, approx. 24 minutes
A short, fun session. I decreased my quarter-mile run 16 seconds from last time. The crushed rock track I run on has definite inclines and declines, so I’ll probably do max runs on a solid, level surface when I’m nearing my goal time of 1:30.
@mortdk ortdk, you’re exactly right about adding stretching and mobility to two off days. Thanks for the solid training advice you’ve given.
@simo74 mo74, I’ve read all but the last few weeks of your log, and a few days ago I re-read the first 40 posts or so when writing my current routine. I like the simplicity amf effectiveness of your approach.
@losthog, thanks for your encouragement! It always cheers me to see you posted here. I’m excited to watch your approach to and success at your first powerlifting meet!
@Frank_C and @chickenlittle how are you doing?
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That’s me all over simple yet effective. 
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I’m hanging in there! I’m trying to adjust to a new training philosophy that’s more in line with my body.
I spent 2018 trying to add some muscle. It was my last run at bulking because I haven’t had much luck in recent years. I don’t know if it worked but I definitely learned something from it.
- weighing 250 is uncomfortable
- it’s more feasible for me to maintain a lean physique than to chase size and numbers
Follow my log to watch my weight loss journey as I pursue fun (mostly basketball) and improved health.
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