Willybrokeback Transformation

Training Training Logs
21

Thursday 01/30/2020

This goddamn gym is killing me. It should be empty at 5 am. I suck at pull ups, so I decided that I am going to try to get good at doing them before I have to start wearing them. Was going to switch out Lat pull with pull ups, but I am so week at them I decided to just do them first and then my regular routine.

Assisted Pullups:
150 (assist)x6 My shoulders were screaming’
170x6
150x6
130x6 - I hung before and after each set and by this one the shoulder pain subsided a bit. I am going to have to warm up pretty good for these.

Seated cable row-
100x10
130x10
160x10 Nice and slow on each rep.

Lat pull- was a bit dead from the pullups
100x6
130x6
175x5,2,2,1- Normally would have done one more set at 220 but I didn’t have any strength.
My program calls for lying leg curl but the gym only has one and this fucking dinosaur lady put her stuff on it and then did other stuff for 20 minutes.
Seated Dumbbell curls (both arms at once)
15x10
20x10
25x10 Really slow rep with stretch hold on last rep.
Dinosaurs stuff still on lying leg curl so,
Seated Leg Curl (dont like these).
50x12
90x12
140x12,3,3,3,3,3 (should have gone heavier).

Farmers Walk Did these with 30s rest between each walk
80 (160)x30s
85x30s
80x30s

Back was a bit sore today- No more barbell dead lifts, no matter where the pins are.

22

Friday 01/31/2020

Bench:
135x6
185x6
225x6
285x4
295x1,1,1,1,1,1

Front Lat raise on incline bench
10x10
12x10
15x10 Nice and slow with 30 sec hold. I can’t really go up on these- it stresses my back a bit.

Seated Leg extensions:
70x12
100x12
140x12,3,3,3,3

Triceps extensions w/ rope
70x12
100x12
140x12,3,3,3
2797 Calories - 4584 steps

23

Saturday 2/1/2020

Seated Chest Supported Row (these are a bit easier on the back than Pendalay row)

90x6
180x6
270x6
360x1,1,1,1,1,1

Dumbell Romanian deadlift (single arm)

20kgx10
20kgx10
25kgx10 slow reps

Straight Arm Pushdown
30x13
50x12
70x12,3,3,3,3

Cable Curl
70x12
100x12
120x12,3,3,3,3

Face Pulls
40x12
50x12
60x12,3,3,3,

Penjack Press
40x12
50x12
40x12
Went to a party and lost calorie count. Only ate meat from taco man, so got my protein in, but also had 4-5 805 beers. Did have some tummy problems Sunday.

24

Sunday: Hockey One hour and 45 minutes. Went to Superbowl party and have no idea on calories. Need to weigh in on Wednesday.

25

Monday: 02/03/2020

Zercher squats (sp?):

95x6
115x6
135x6
185x1,1,1,1,1

Decline- Close grip press
135x6
185x6
205x6
225x1,1,1,1,1,1

Incline Dumbbell Press
50x10
60x10
75x8 (6 second eccentric w/ 15 second hold in stretched position)

Standing Lateral Raise
10x12
20x12
25x12,3,3,3,3

Calories 2343 (p. 209g) Steps 11,338

26

In for the follow. You go boy.

27

Tuesday:
Lying Dumbbell Pullover
50x10
60x10
75x10

Rear Delts Machine
40x12
70x12
105x12,3,3,3

Standing Barbell Curl
25x6
55x6
75x6
95x6,2,2,1,1

Penjack (sp?) press
40x12
50x12
60x12
60x12

Dumbbell Shrugs
85x6
95x6
105x6
110x6

Calories 2859, (p. 254g) Steps 10689

28

LOl. Thank you sir.

1 Like
29

Wednesday 02/05/2020:
I did these first two as a superset.

Goblet squats:
BWx10
50x10
75x10 Went as slow, but probably could have gone slower on drop. Only 15 s hold in stretched.
Overhead triceps extensions.
15x10
20x10
30x10

Military press (in smith Machine)
95x12
135x6
155x6
185x4,2,1,1

Pec Dec Machine
40x12
90x12
105x10,3,2

Seated Calf Raise: I did one set of these with light weight and a 2 second hold at the top and bottom of each rep. This burned the shit out of my calves.
45x14

Calories 2250 (Protein 262) Steps 13882

30

Tired today. It was a struggle getting up at 4:40 when my alarm went off, but at least I made it in and finished off. I skipped the pull-ups today and will do them again on Saturday. I have to admit it was my ego. I am just embarrassed using that damn assist machine.

Lat pull (Close neutral grip)
100x6
140x6
175x6
220x1,1,1,1,1,1

Seated cable row- close grip-
100x12
130x10
160x10 (really slow reps with 15s hold in stretched position)

Seated Dumbbell Curls
15x10
20x10
30x8 (slow reps w/ hold)

Lying Leg Curls: People love this fucking machine. I wish it wasn’t in my routine. Today some lady had her damn stuff on it, but was doing some kind of karate kicks with a band on her legs, then crab walking around, then 40 minutes later would do a set.

70x12
105x12
150x6, 120x6,3,3,3 (went to high and had to make it a drop set as well).

Calories: 2473 (241 protein) 13047 steps

31

Noticing a couple things. My weight is not really dropping like I would like it to, but my waist is getting smaller weekly. My belt is on the last loop and the only one down is a hole I poked in it. I am weighing 3x per week, so I will check this again tomorrow. I was reading that old dudes should not lift under 6 reps (article on T nation here) and for most lifts I am fine with this, but I like to bench heavier. I have never been very god at it, and it is just a lift I like doing and getting better at. Anyway

Friday 02/07/2020
Bench:
135x8
185x6
225x6
285x4
305x1,1,1,1 (clusters w/ 15s between each rep)- Got kinda sketchy on 3 so asked for a spotter for 4th rep, but got it on my own.

Dumbbell front raises (I decided to skip the incline lean because it seems to put a little more strain on my back muscles)
8x10
12x10
15x10 Slow reps.

Leg extensions:
70x12
90x12
150x12
205x3,3,3,3 (150 was light , so kicked up to 205 for finishing sets)

Trice pt extensions with rope (4 pully)
70x12
90x12
150x12,3,3,3

I am sneezing like crazy so I really hope I am not getting a cold and its just allergies. My immune system sucks and colds get in my lungs and last weeks (sometimes months).
.

32

This morning I was sitting on the bench after my first warm-up set and I start feeling this vibration. I look at the weights on the bench and the lighter ones are rattling around. I live in Southern California, so I think “Damn, we are having an earth quake”. I am a native here, so I just sit there an wait and it stops. I figure “ok cool, that wan’t the big one we all expect someday”, so I continue my workout. A couple of minutes later, it happens again, so I figure its an aftershock. Finally I look around, and over in the corner there is a guy jumping rope. The gym is a two story and the floor was vibrating from him jumping. I was wondering why no one in the entire gym noticed the first time, I figured we were all use to earthquakes. lol.

33

Sat 02/08/2020

Pendaly Row’

135x6
185x6
185x6
235x4,2,1,1

Dumbbell single arm deadlifts.
50x10
50x10
70x10
I am trying to do these damn things slow tempo, but I keep falling over! lol.

Straight-arm pulldown (Couldn’t get the right bar, because somebody’s shirt was apparently using it- the person was nowhere to be seen).
40x12
50x12
70x12,3,3,3

Cable Curl-
70x12
100x12
120x12,3,3,3,3

Penjack Press (sp)
40x12
50x12
70x12

Shrugs:
80x10
85x10
90x10 I did these really slow with a hold and squeeze at the top position and a hold at the bottom position.

No hockey this sunday :frowning:

Diet: Saturday was great. Sunday I went to my buddies annual Oscar party and he served pasta. I ate a fairly small portion (for me lol), but drank too much wine. Totally lost track of calories for the day. Saturday I was down about 4 lbs, so I am hoping to keep it up. Going to try and restrict calories T, W, or Thurs to get a cushion for the weekend and see how that goes. I pretty much failed at this the last several weeks, but prior to that I was doing well.

34

Just wanted to say: Handsome looking workouts there!

36

Monday 02/10/2020- Today somebody took a skunk bud pre-workout and the place was infused with the smell. I like it, so that’s all good, but I was never one that could do that and function in any semblance of a normal way.

Leg Press with Calf Raise superset:
180x6
360x6
540x6
720x5,2,1,1,1

Close-Grip Bench Press
135x6
155x6
185x6
225x1,1,1,1,1,1

Incline Bench Press
50x10
60x10
75x8 (Really slow negatives, with 22s hold at the end)

Dumbbell Lateral Raise
10x12
20x12
27.5x12,3,3,3

Pretty good session, a bit crowded in there, but got on everything ok and aside from the contact high nice lifts.

37

Thank you sir. I didn’t think anyone would read this. I enjoy the gym, the diet not so much. Lol.

38

Tuesday 02/11/2020

Finally dragged myself back on the damn assisted pull-up. This is a great ego check.

Assisted Pull-ups.
150x6 (4 sets)

Dumbbell Pullover:
50x10
60x10
75x10 (Nice and slow- good stretch 22s hold at end)

Standing Barbell curls:
55x6
65x6
75x6
90x6,3,2,1

Reverse Fly (in Pec dec mac)
40x12
70x12
120x12,3,3,3

Dumbbell Shrugs:
80x10
95x10
105x8

Things are going well so far. Pants are definitely looser and I am not seeing a big decline in strength. Couple nagging pains such as my left shoulder and spasmy back, but nothing requiring a big layoff. I do notice this though- there are good days where I recognize the progress and other days where I am frustrated and want things to go faster. I think its because fat loss has been such a struggle since my back injury, and I have so far to go. I know I have a solid foundation of muscle built up, I just want to see it lol.

39

Wednesday 02/12/2020

Hammer OHP
100x10
150x6
190x6
240x6,2,2,1,1

Goblet Squat:
50x10
60x10
75x10 Slow as possible

Overhead Single Triceps extension.
15x10
20x10
30x10 Slow/w hold on last rep.

Cable Crossovers- from low to high.
20x12
25x12
27.5x12,3,3,3,3,3 (Should have went heavier, but that seems to pull on my shoulders if I get to carried away).

40

02/13/2020

Lat Pulldowns- close, neutral grip.
100x6
140x6
175x6
220x1,1,1,1,1,1

Seated Cable Row
70x10
130x10
160x8 Nice and slow with hold on last rep.

Seated Incline Curls- Dumbells- both arms at same time.
17.5x10
17.5x10
25x10 Really slow reps with hold at end.

Lying Leg Curl
50x12
90x12
155x6,4,3,3 (I tried to lower the weight after the first 6, but the pin was bent and I could not get it out- But it was a good set anyway.) Hit snooze this morning, so I was a bit behind. I think I will add a couple things such as pull-ups and shrugs on Saturday.

41

Friday 2/14/2020
Flat Barbell bench:
135x6
185x6
225x6
285x4
315x2, 285x1,1,1,1

Dumbbell Lateral raise on incline bench
7.5x10
10x10
15x10

Leg Extensions
70x12
110x12
150x12,3,3,3

Rope Triceps extensions (4 pullys)
70x12
100x12
140x12,3,3,3,3

Farmers Walk . 75,75,75,75 . (long walks w/30s rest)

Saturday 2/15/2020
Pendlay row
95x6
135x6
185x6
225x5,2,2,1

Dumbell Single Arm Deadlifts
55x10
55x10
75x10

Straight Arm Pulldown
40x12
50x12
70x12,3,3,3,3

Cable Curl
20x12
27x12
33x12,3,3,3,

Penjack Press
27x12
33x12
40x12
45x12

Face Pulls
30x12
50x12
60x12
70x12

I am struggling today with self control. I have three little ones (3,6,10) and they brought home a ton of candy. My wife went out and bought a bunch of doughnuts, brownies, cookies and ice cream (she constantly keeps the house stocked with crap food). Today I am noticing the struggles. I am going to try and keep it at maintenance today. Allergies kicking up too, or I am getting a cold (hope not), colds make me want comfort food.