This is me every weekday morning with the wife and kiddo, haha. It’s a great compromise: keep the social aspect of the meal there.
And I absolutely get it on the tracking thing. I’m so obsessive about numbers that I just have to keep that away. Learning a way to live without it is a great goal.
I love this!! You need to hashtag it with #ProTip.
Yes! I missed that step. I have been hitting the veggies and water hard the last few weeks. You suggest it on so many posts that I figured I should give it a go.
Between the veg and 200 more calories, I am feeling so much better about my cut, and life. Knuckles are no longer white.
Monday 12/16
JN Essentials, W13D1
Leg Press (Narrow Stance, knees over toes, quad focus)
10, 10, 10 x 315
Slight Incline DB Press
4 x 55, 6 x 50, 10 x 45
SS
Preacher Curl
10, 12, 9 x 35
Lat Pulldown
12, 12 x 100, 12 x 90
OH Machine tricep ext
3 x 15 x 60
SS
Machine Lat Raise
3 x 15 x 30
Seated Hip Abductor
3 x 15 x 60, 60, 50
Much better showing today. Last week was just a fluke. Weights or reps went up, great mind muscle connection.
I’m doing an extra week of this program block. I’ll be traveling from Friday through the New Year, so I didn’t see a reason to start a new block.
I’ll be on a new program, also from Jeff Nippard, next year for the bulk. I was very tempted to do a 5/3/1 but I still can’t deadlift or squat pain free, so I would destroy that program trying to make it work for me. Bodybuilding is here to stay.
Tuesday 12/17
Speed work
5 min easy jog + Drills
6 x 1 minute hard
2:00 jog recovery
5 minute jog cool down
The one minute efforts didn’t list a specific place, so I just went with: uncomfortable. The last two had me glad this was fasted.
Still feels good to open up the pace. I was doing less than 7:00/MI for most of these.
Photo dump:
Oct-Now
The last cut of the year. Looking a little bit leaner, I’m seeing a bit more abs and a little less love handle. Back is just… I have nothing to complain about there.
MUCH better definition! Those are great results!
Fantastic!
@Polar-Bear
Oh, I got caps and everything, thanks for dropping by!
@EmilyQ
Thank you! It’s been great having you in my corner.
Wednesday 12/17
Easy run, 22 minutes, 2 miles
Feeling those leg presses from Monday. Felt like I was running through syrup.
I don’t want to jinx it, but we have only had snow in the mountains here. It’s been nice to be able to still run outside in Dec. My gym and by extension, treadmill is a 15 minute drive each way. Would make for a crazy early morning to fit that in.
Great way to finish the year, looking tight. 
@simo74 tight! Ha, love it.
Thursday 12/19
JN Essentials, W13D2
Leg Press
5, 4 x 380, 335 x 8
Machine Incline Press
10, 10 x 60
Leg Ext
10 x 105, 10 x 120
SS
Seated Ham Curl
10, 10 x 100
Cable Row
12, 11 x 110
Cable Bi Curl
2 x 12 x 60
SS
Cable Tri Pushdown
2 x 12 x 70
Rear Delt Cable Pull
2 x 12 x 10
Pretty good day. Cut all the accessories down to two sets, got out of the gym in 45 minutes, instead of over an hour.
Did the usual sets for squats on the leg press. I can’t seem to find a squat machine press that doesn’t aggravate my disc, so I’ll stick with the leg Press. It seems as long as nothing is on my shoulders and my spine is supported, it’s happy and I can push the weight.
All packed up and headed for warmer weather and red rocks after work.
Logging will be sporadic, I’ll be busy being outside!
Same!! But the second something is loaded on my shoulders, it’s all downhill. So dumb…
Seriously dumb! I mean, there are plenty of great work-arounds. So first world, lifting problems.
I feel like I am missing out on some gainz without having that weight on the shoulder, full-body, stimulus.
Far better than being injured and doing nothing though.
So much this! If I never deadlift or barbell squat again, it’s still preferable to the pain that I have at times had in my lower back! #legpressforlife
Saturday 12/21
Mountain biking, ~8-9 miles
60F and sunny, with a side of red rocks. Awesome for the soul. It feels good to be home again.
Sunday 12/22
Trail Run, 7 miles, 1:29
Did way better on trail than I thought I would. I was able to keep a steady heart rate, even with all the natural elevation changes and constant attention for foot placement.
Monday 12/24
Running intervals
5 minute easy jog + warm up drills
6 x 1 min @ 5k Pace
5 minute easy jog
Tuesday 12/25
20 miles of Mountain Biking
I managed to not hit any cacti! The riding here is flat to undulating. I am used to straight up at straight down. The new bike is absolutely eating this terrain up.
Later in the day, we hit up the hotel gym:
Machine Press
Lat pulldowns
DB Tricep Ext
DB Zottman Curl
Lateral Raises
DB Rear Delt Flye
Leg Press
Pretty decent hotel gym, I mean it even has a cable leg Press machine. Legs were tired, so mostly kept to upper body. Wouldn’t want the guns to atrophy and come back built like a cyclist.
Thursday 12/26
30 minute easy trail run
Threw in a sprinkling of Hill sprints.
Later:
6 miles of mountain biking
Energy levels crashed hard around mile four. Finished the loop we were on then cashed in for the day.
Recovery was a big pile of leftovers (we have a hotel room with a kitchen) and most of a dark chocolate bar.
Awesome - you’re really just SO DIALED IN. It’s exciting even as an observer!
You say the nicest things. I don’t feel dialed, but we are all our own worst critics!
Saturday 2/28
Mountain biking - about 8 miles of Slickrock
This trail used to kick my trash on the climb. Well, between my new mountain goat of a bike, all the awesome leg muscles I have developed, and being 20 pounds lighter, I still had energy at the top. Which was good, because this time the downhill kicked my butt. My technical skills have taken a big hit, and my confidence wasn’t there.
