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Training Training Logs
1142

1/15/21, Friday, UB - pump

Low incline DB bench

  • 40 x 12
  • 50 x 6
  • 60 x 3
  • 65 x 4 x 13
    9 pullups sprinkled throughout

Face pulls

  • 15 x 8
  • 30 x 4 x 11, supersetted with

Pull-ups

  • bw x 28 total

Standing DB OHP

  • 50 x 4 x 9, supersetted with

MTS rows

  • 90 x 3 x 9

Behind back cable wrist curls

  • 80 x 35 total, supersetted with

EZ reverse wrist curls

  • 40 x 42 total

Incline curls - 30 x 11, 11
Lateral raises - 20 x 16, 14
Single triceps DB ext - 30 x 16, 15

2 Likes
1143

Weekly Review, January 10-16

A day late and a workout short. Here we go:

Lifting

  • two upper body days. All machines were taken on Max Effort day, so I used the MTS chest press instead. If I transition to a body part split, this machine will.be a staple. Pump day is going well, although right elbow tendonitis severely limits pullups.
  • no leg day this week. I’m not happy I skipped it, but two factors affected me. First, it’s been warm, so I landscaped. Wheelbarrowing and shoveling blow up my lower back, so I needed to skip deadlifts. Second, I learned I’ve had a sinus infection, which explains last week’s low energy. I got an antibiotic this weekend and am ready to go.

Cardio

  • 55:00 total, 2 sessions
  • ran quarter-mile intervals one day and did the elliptical another. Skipped distance jog. No biking.
  • part of me wants to do four cardio days per week and two full-body lifting days. That’d be exercising my legs in some capacity six days per week, which I’m not ready for.

Diet

  • I fell off the wagon a bit, eating junk carbs (chips, cookies) that I didn’t need.
  • my stomach is bloated/distended, which is either because I’m too doggone fat or because I’m constipated (tmi? lol)
  • I plan to tighten up my dietand am even toying with the thought of a cleanse week.
  • I need to eat more veggies and might need to cut wheat. My stomach feels bloated and gross after I eat many wheat products.

Action points

  • I need to address small, annoying issues before they become bigger:
  1. exercise my fingers and wrist extensors a few times each week to halt the tendonitis: rubber band “finger flicks”, 3 x 30-50 reps; grip goo 2 x 30-60 seconds; wrist rubber club thing from PT, 2 x 30 seconds each direction.
  2. balance in my right foot and lower leg, standing on each foot with eyes closed for time and more lunges, performed slowly with exacting form. I’ll experiment with a setup for this.
  3. abs. C’mon Zack, suck it up and start with a a few sets a few days each week. Each day I lift makes perfect sense.
  4. the fun one! Research healthy, tasty meals and experiment with a couple.
2 Likes
1144

@Chris_Colucci

My phone’s been wigging out on me, and it appears to have inadvertently, partially blocked @ChongLordUno. I can read his posts, but I can’t see his log. He tagged me in it, but the tag didn’t show in my notifications and the log doesn’t show in my feed. How can this be fixed? Thanks for your help.

1145

I can’t believe you blocked me mate. Was it something I said :man_facepalming::sob::flushed:

3 Likes
1146

I’m innocent mate; it’s my phone that hates you! I knew I shouldn’t have gotten a $30 budget phone :flushed::face_with_raised_eyebrow::face_with_monocle:

1 Like
1147

For fucks sake mate, bite the bullet and get an iPhone or some shit :joy:

1 Like
1148

Never! Apple will never take my money! And whatever happened to Scots being penny-pinchers?! Or maybe I’m just cheap… (broke, actually.)

1 Like
1149

Mate, we’re so tight that if you drop a pound coin it will hit you on the back of the head as you go to pick it up

2 Likes
1150

Good, goooooooood. I like giving generous gifts to family and friends, but I also like to wear clothes until they’re so out of style and worn down, even I can’t stand the sight of 'em.

1 Like
1151

1/18/21, Monday, Cardio

Treadmill

  • 4 quarter-mile intervals
  • 0.25 mi walking warm-up
  • 0.15 mi walking rest between runs, incline walk remaining time
  • 32:00, 2.41 mi total
2 Likes
1152

Manual labor is tiring - who knew? The shoveling and wheelbarrowing are making my delts, biceps, traps, and quads pleasantly sore. Tonight is make-up max effort upper body, and I’m not totally feeling this program. I’ll still do it this week and cut off the added fluff, but every day I toy with the idea of different programs.

Three weeks into the challenge has me reconsidering my training priorities. Fat and bloat aren’t that easy to lose now. If I’m going to take the challenge seriously, real and lasting changes must happen in my diet and exercising. A decade ago, fat loss meant lots more cardio while doing all the liftng I wanted to and eating more or less as I wished. Ya don’t know what you’ve got til it’s gone :face_with_raised_eyebrow::man_shrugging:t3::sweat_smile:

I’ve reduced my overall dairy and carb intake, particularly sugary food. My stomach bloat is slowly residing, so I’m considering what to do next. I plan to eat less meat, perhaps skipping it every third day. Protein powder makes this possible. I’m also considering walking six days per week; no idea how that’ll affect jogging. Suggestions are appreciated!

1153

1/20/21, Wednesday, UB - ME

Smith bench

  • 45 x 10
  • 95 x 8
  • 125 x 3
  • 145 x 2
  • 165 x 1
  • 180 x 1
  • 195 x 3
  • 170 x 3 x 5, supersetted with

C/S rear delt flyes

  • 20 x 3 x 12

Wobble-cable rows

  • 150 x 5
  • 175 x 11, 10, 8, 8
  • 130 x 7, supersetted with

Pec deck

  • 115 x 3 x 9
    Slow reps, paused squeeze
    I found which muscles the landscaping most uses! The rows were slow and way more challenging than expected.

MTS chest press

  • 80 x 10, 6

350 sets:

  • Lateral raises - 20 lbs x 50
  • 1-arm DB triceps ext - 30 lbs x 41
  • DB curls - 35 lbs x 43

Bugger me. I was fixing to throw in the towel on Washed-Up Meathead, and this bench session felt fantastic. Unrelated, I suspect some of the Smith machines have stickier bearings than others. I’m going to use a different one next week and see if I feel any difference.

5 Likes
1154

I’m finally getting to this point at age 36. I’m struggling to lose a few pounds this year. On the other hand, the reason I’m struggling is that I don’t really care that much. That in itself is a victory for 2019’s Committed Challenge where I wanted to be less obsessive about food and my abs.

So I guess it’s hard to say for sure if I’ve reached that magical point in life where weight loss is exponentially harder.

This is where self regulation comes into play. You don’t want to slack off too much but you don’t need to beat yourself into the ground if you’re tired from work. If you’re feeling sore and tired from work then I’d suggest dropping a bit of your assistance/supplemental work when necessary.

But I guess that’s just my perspective. I don’t desire to put my lifting above all else so I won’t force myself to do the work when life throws more at me.

1 Like
1155

I agree, I think you have a healthy, well-balanced perspective this transformation. You have an excellent physique and great strength, too. Those few pounds would be nice but, like you said, they’re not that important.

I think it varies person-to-person. Some have high metabolisms through their 80s, while others can’t lean down past their 20s.

Finding balance is the key; my gut is ample evidence I’ve slacked too much for too long. Decreasing the supplemental lifts is a good idea on the more demanding days.

Absolutely.

1 Like
1156

1/21/21, Thursday, Legs

Warm-up

  • Elliptical, 5:00, 10 resist

Low rack Smith deadlifts

  • 145 x 10
  • 185 x 5
  • 225 x 4
  • 255 x 3
  • 285 x 2
  • 315 x 1
  • 340 x 1 (conventional)
  • 360 x 3 (conventional)
  • 300 x 5
  • 250 x 5

Single horizontal leg press

  • 40 x 5
  • 50 x 5 x 10

Seated leg curls

  • 160 x 3 x 7, supersetted with

Goblet squats

  • 75 x 2 x 13

Ran out of time, but it was a good workout. My knee felt tweaky with 315 sumo, but conventional at 340 and 360 felt great. I currently prefer the single leg press to lunges, because the press targets my glutes.

3 Likes
1157

Careful or I’m going to tell you how to do that with different and miserable exercises. :wink:

1 Like
1158

I’m all ears! All rears?? :rofl:

My glutes used to be a strong point in squats and deadlifts but have fallen off (lulz) through the years. RFESS are currently difficult because of my injured leg’s balance issue. I’m open to whatever suggestions you have.

1159

Are RFESS on the Smith difficult? Reverse lunges on the Smith used to be my favorite single leg exercise… if there is such a thing. I almost treated it like a single leg squat.

1160

Good question! I’ll experiment with both in the next week and let you know. Thanks for the suggestions.

1161

1/22/21, Friday, Cardio

Treadmill

  • 30:00, 1.87 mi, 0 - 4.0 incl

I had zero interest in running tonight, so I didn’t. Incline walking the day after deadlifts felt great. In fact, especially in light of the challenge, I’d like to walk at least four days per week. Not sure how it’ll fit with lifting while keeping gym time around an hour, but where there’s a will…

I might bump distance jogging until I’ve recovered from the sinus infection. Jogging while wearing a face mask is difficult; I’m already gasping for air. Quarter-mile intervals are actually fun, so I’ll keep them. Making it up as I go…

3 Likes