First of all: Impressive bench press for doublet! Also nice farmer walks and Triceps.
I like the near full-body approach to training. I personally do full-body workouts every time I lift.
Now my guestimation (50% estimation 50% guess) your struggle with control is more related to state of your body’s CNS getting taxed due diet and hard training.
To put it in creative terms:
you’re loaning from "reserves"and when they run out your body will make you rest. Not because it wants to but it’s happening because body is running in slave mode. Appricited employee or a abused slave. With such employee you work together on both’s terms for best outcome. Or as overtaxed abused, employee that gets ran down despite how well it is performs or whatever it does. Love your employee, that perpendicular machine, yourself. Work for each other’s benefit.
LOL what Poetry. But yeah: need lighter training too.
Thank you sir for the input. I figured that since I only go heavy once a week (per muscle) I was allowing for sufficient recovery. Perhaps I need a more frequent deloading program, but regardless I fell pretty hard on my wrist in Sunday’s hockey game and it has swollen up and hurts. I am guessing a mild sprain. For the time being, I am lightening everything up and trying to stick to exercises that are not tremendously painful. Kind of a forced deload (but not for legs- lol).
Monday: 2/17/2020
Injured wrist workout:
Leg Press with Calf raise superset
180x6
360x6
540x6
720x5,2,2,1
Not sure the name of this exercise; Close (grip) Dumbbell press with dumbbells squeezed together the whole set: Slow squeezed reps.
45x10
55x10
55x10
Dumbbell Flys Slow squeezed reps
30x10
30x10
40x10
Dumbbell Side lateral raise.
10x12
20x12
30x12,3,3,3,3,3
Cycle for 30 Min-
02/18/2020
Assisted Pull-ups
150 Assist 4 sets of 6
Rear Delts Machine
40x12
50x12
70x12,3,3,3
Dumbbell Pullover- Lightened this one due to wrist pain.
45x10
55x10
55x10
Standing 21s
17.5x21
17.5x21
25x21
Dumbbell Shrugs
65x12
75x12
I did these with a two second hold at the top and bottom of the ROM. Slow tempo. Still trying to not kill my wrist.
So the wrist is swollen and I can not flex it upward very far. Back took a jarring in the fall as well and I was having a bit of pinching this morning when I woke up (I am usually pretty sore and stiff in the am, but this was a bit extra). So far though, I just need to modify things that hurt. Couldn’t do overhead dumbbell triceps extensions for some reason, but the cable overhead extensions seemed ok. Could not hold the damn dumbbell for goblet squats, so did zercher squats instead. Slept in today a bit so did not get my am workout in and had to go on my lunch.
Wednesday 02/19/2020
Overhead Dumbbell Press
30x6
40x6
50x6
60x6,2 (I was supposed to do six total extras, but my wrist was done. Glad I got this many)
Zercher squats
45x10
95x10
115x10- I did these nice and slow and it sucked.
Overhead cable triceps extensions.
30x10
60x10
70x10 Nice slow reps- Wrist felt ok on these.
Cable crossover-
20x12
27x12
33x12,2,2,2,2 Nice slow squeezed reps- Not as slow as the squats, but slower than normal.
All in all not a bad session considering I am a bit banged up. Now if I could just get my wife to stop sabotaging me! Last night she dragged me to her mothers house and they served fried chicken. I started out strong and then caved. Today is a new day though.
02/20/2020
Thursday:
Assisted Pullups:
160x6
150x6
140x6
130x6
Close Neutral Grip Lat Pulldown
100x6
140x6
175x6
210x1,1,1,1,1,1
Seated Cable Rows- Neutral Grip:
100x10
130x10
165x10 Nice slow reps
Seated Dumbbell Curls- Both at once.
15x10
20x10
30x8 3:6 Tempo
Lying Leg Curl
40x12
75x12
150x12,3,3
Dumbbell Shrugs
80x6
95x6
105x6
Friday 02/21/2020
Flat Barbell Bench:
135x6
185x6
225x6
285x4
315x2, 285x1,1,1,1 Very clean reps- had at least one more, possibly two before the spotter would have to have helped.
Standing Lateral Raise: (I tried this on the inclines, but they are not strapped down and it kept moving- looked like I was chest pushing an incline sled around).
10x10
10x10
15x10 Nice slow reps with Iso hold on last rep
Triceps Extensions w/ rope
50x12 (this was ridiculously light, I was basically just flopping my arms around), not sure why I did not immediately increase except that it was a warm-up).
100x12
130x12,3,3,3,2
Penjack Press:
50x10
60x10
80x10
100x10
Seated Leg Press (Hoist Machine) Some girl was doing a strange reverse kick in the leg extension machine).
100x12
200x12
300x12
380x50 (I did 12 rested 15 seconds and kept repeating until I hit 50- Nice burn).
So I need to fix some things. First, my weight went from 252 to 261 right before I started this challenge, then it has been going down, and last Friday I was 249.6. Today I was 254.6. Not sure what the hell happened. I realize I was a bit loose last week(end), but I didn’t go crazy. I am also not hitting the 2lbs per week I would like, but I have to admit that my lifts are actually getting stronger. 315x2 (could have been 4 realistically) is a PR (I think, but if not, its really close to my lifts 15 years ago). My pants are still loose and I am really close to dropping a waist size. My wife says I look trimmer in the face and shoulders “but your gut” she says “you need to just do cardio”. Thank you Ann Jillian, I’m working on it. My Tuesday Thursday protein only fasts have not come to fruition (I end up in the field all day and my damn partner is a foodie). Going to refocus on my diet and try to hit a strict 2200 K/Cal daily with a possible 1000 Cal day during the week and see if I can’t jump start things. Also going to work on eating slow. I am a bit of a wolf when food gets in front of me. Thinking about IF, but its really hard for me to hit protein goals with regular meals. Ok, enough rambling.
I always say: success in diet comes from foods with large physical mass. What I mean: I go with foods that really fill me up.
My number one go to food for building muscle while dieting area beans. Especially the ones high in fiber. There are even beans that go high as 25grams of fiber per 100g uncooked weight.
Fibers are your super powers They give you resistance to temptation. And if not used to them lots of Gass which is youwr other super power.
If you have to use willpower to endure, you’ll lose.
Use your willpower for more important things than temptation.
I love beans, but they don’t love me. They wreck my stomach. I wish I could eat them more. You are right about willpower. I wish I could get my wife to stop loading the house with so much crap though. LoL. Upping my protein has helped keep me hungry often. I think I get in trouble when I don’t have a ready source around.
Saturday
Seated Chest Supported Row
90x6
180x6
270x6
360x6,2,2,1,1
Single Arm Dumbbell Deadlifts
55x10
65x10
75x10 Nice and slow. Good reps
Lat Pushdowns
40x12
50x12
60x12,3,3,3,3 Lowered things a bit so I could get more flex in the lats.
Cable Curls
50x12
80x12
130x12,3,3,3,3
Farmers Walks Walk 30, rest 30
95x30s
95x30s
95x30s Grip was failing even with the versa-grips.
Cycled 20 Minutes (was going to go 30 but the wife finished and it was time to go).
So I am not sure what the hell is going on. I was dropping weight slow and steady, feeling motivated, and then all of the sudden in a week I gained 7 lbs. Same scale, same weigh times. These are the things that derail me. That’s pretty damn frustrating and I just can’t see how I could have possibly gone over my calories enough to gain that much. Going to try and drop things to 2000 and see if that helps. Weighed 256.6 today.
Sunday- Hockey- 2 hrs.
I did go on a mini sugar binge Saturday night and my hockey Sunday morning was the best I have played in a while. Energy wise, skating, everything. Scored a hat-trick. Might have to add some carbs in Saturday nights.
Do you use lots of sweeters? Eat enough fiber?
Also about beans which beans and how they are made? Canned?
Ps: mass, mass, mass. Tons and tons veggies. 2 to 3 lbs a day.
Pretty much any bean I eat. Black beans, pinto, red. Canned for sure. At restaurants, however they prepare them. I don’t cook them because I avoid them (just too much stomach pain). I seem OK with lentils when we made those. I am trying to add more veggies in. If I hit my damn protein goal, there just doesn’t seem to be a ton of room for that many other things.
Monday 02/24/2020
Leg Press w/ calf raise superset.
180x6
360x6
540x6
770x1,1,1,1,1,1
Close grip Bench
135x10- This hurt my wrist a bit too much so I switched to dumbbells
Close Grip Dumbbells (flat press- squeezing the dumbbells together the entire rep)
35x10
50x10
75x4,2,2
Incline Dumbbell Press
50x10
60x10
70x8 + 30s hold on final rep.
Side Lateral raise:
10x12
20x12
27.5x12,3,3,3
Was a bit tired today, but able to power through.
Tuesday 02/25/2020
Dumbbell Pullover
50x10
60x10
75x10 Nice slow reps- 20s hold on last rep.
Dumbbell Rear Delt Raises
10x12
15x12
27.5x12,3,3,3,3 (Any time I denote things like this means I went to failure on the 12, or close anyway, and the rested 15s, and did 3, rest 15s ect)
Barbell Curls
50x6
70x6
85x6
95x5,2,2,2
Shrugs
80x10
80x10
95x10 Slow reps
Face Pulls (did these with a penjack press superset)
40x12
40x12
40x12
Penjack Press
40x12
50x12
60x12
I was talking to my bowling teammate last night and he was saying how he was on a diet for a trip coming up. He is going to the gym and “doing high rep stuff because you know- I want to lose weight”. He said he is eating two costco egg quiche’s in the morning and some almonds, has a light lunch and skips dinner. Probably 1000 or so calories. He is 6’2 220. Here is what kills me. He lost 6 pounds. This idiocy will probably work for him, things just work out that way sometimes. Makes me wonder why the hell I read so much. I could just bro science my way through instead! Anyway- rant over. Last night went over my calorie goal of 2000. Hit 2347 (which is not that bad considering it was bowling night). Got 10909 steps in.
Wednesday 02/26/2020
Smith Machine Military Press
95x6
135x6
185x6
225x1,1,1,1,1,1
Goblet squats
45x10
55x10
70x10 My back is pinching quite a bit from my fall in hockey last week and I was worried about holding the dumbbell, but it wasn’t that bad.
Seated Overhead Triceps extension.
15x10
15x10
25x10 I did these as a superset after the squat. Both exercises are very slow eccentric with a hold in stretched position on last rep. Wrist still bothering me a bit on these.
Seated Flys
50x12
80x12
130x12,3,3,3,3 Good squeeze on these.
Ate 2238 Calories last night. Again missed the 2000 goal. I should be under at this level, but I am still missing goal. I am finding it hard to get 225g of protein (ideally I would like to get 250-285) and stay under 2000 calories. Still working on it.
Thursday 02/27/2020
Lat Pulldown: Close Neutral Grip
100x6
145x6
190x6
220x1,1,1 205x1,1,1 I was cheating too much at 220 so I dropped it to 205 to finish out.
Seated Cable Row:
100x10
130x10
160x10 Slow reps with hold at stretched position on last rep
Seated Incline Curls: Changed the incline from 30 degrees to 45 degrees. Put a little more stress on the wrists for some reason.
20x10
20x10
25x11 Nice slow reps. Forgot the hold on the last rep, hence the odd number.
Farmers Walk:
75x30
75x30
70x30
65x30
Going for distance on these. Kept having to reduce because my grips were failing me.
Seated Leg Curl
100x12
130x12
150x12,3,3,3,
Something has completely jacked my stomach. I know the protein powder can give me problems, but you would think it would always give me problems, not sometimes. Weight dropped down a little to 253.4. Must have lost a bunch of water weight and gained it back? I ate way over my goal last night. Ended up at 2855 Calories, 9856 Steps.
Friday 02/28/2020
Flat Bench Press
135x6
185x6
225x6
285x6
315x2, 285x1,1,1,1, (did the two reps, rested 15s repeat)
Dumbell Front raises.’
10x10
10x10
10x10 Kept these really light and kept the reps really slow.
Seated Leg Extensions
58x12
140x12
188x12,3,3,3
Triceps Pushdowns 2 pullys- much harder
50x12
70x12
90x12,3,3,3
Its been two months since I decided to join this challenge so I figured it was some time for reflection.
The good- I have been pretty good about tracking my food intake. Lost a couple days where I lost track of what I ate or did not track it, but this is an improvement and if I can just tighten it down a little more I think I will be good in that area. My lifts have not been dropping, in fact I my bench has been increasing. Been very good about not missing workouts, walking and playing hockey on Sundays.
The Bad- Its been two months and even at a pound a week, I should have dropped 8 pounds. I am not seeing the scale drop. I am still tweaking calories but it appears I may have to cut at 2000 kcal. That kinda sucks, but it is what it is. In terms of fat loss it appears I am right where I started. I am going to go back to Intermittent fasting. I am not usually that hungry in the mornings and I like bigger meals. When I get into this mode, its easier for me to get in a couple low calorie days to help my weekly deficit. We will see how this goes. Its a marathon not a sprint, but I really hate spinning my wheels.
Saturday 02/29/2020
Seated Chest Supported Rows:
90x6
180x6
270x6
360x6,2,2,1,1
180x50 (Did as many as I could, rested 15s, then kept going until I hit 50.)
Single Dumbbell Deadlifts.
52.5x10
52.5x10
70x10
Lat Pushdown:
30x12
50x12
60x12,3,3,3,3
Cable Curls:
50x12
80x12
130x12,3,3,3,3
Penjack Press: (I really need to look up the proper spelling):
40x10
50x10
60x10
70x10
After I finished I pushed the Tank around on the Third Strongest setting with a 200 lb load on it for 10 minutes. Resting 30s with 2-3 minute bouts of pushing. Felt pretty Good. I played about 2 hours of Hockey Sunday. I have a sore throat and am feeling a little rundown, but am not completely sick yet, so I am going to keep going, but not over do it.
03/02/2020
Leg Press W/ Calf Raise Superset.
180x6
360x6
540x6
630x6,2,2,1,1
Still having wrist pain on close grip bench.
Flat Dumbbell Holding the dumbbells together, but I was not squeezing them as much today- trying to hit tris more than chest on this exercise.
52.5x8
60x6
70x6
80x6,2,2,2
Incline Dumbbell Press:
52.5x8
60x8
80x8 Slow reps w/ 20s hold on last rep.
Dumbbell Lateral Raises:
10x12
15x12
25x12,3,3,3,3,3
Really tough workout today. Low energy, everything was aching, my joints, my shoulder, my wrist. Strength was really low. I fear I may be getting sick. Sore throat, fever blister and lack of energy so far. Weighed in at 255 today. I seem to be bulking on my cut. Ugg.
Tuesday 03/03/2020
Overhead Dumbbell Extensions:
50x10
60x10
70x10 Slow with hold on last rep.
Barbell Curls (Standing)
50x6
65x6
80x6
100x6,2,2,1,1
Rear Delt Machine:
40x12
70x12
90x12,3,3,3,3,3
Shrugs (Dumbell)
80x6
95x6
100x6
105x6,3,3
Pushed the Tank on third highest setting with 180lbs loaded on it. Pushed 2 min on 1 off for 15 minutes. Hit calorie goal of 2000 yesterday. Pretty sure I missed the protein goal though. Had to decide, extra calories or lower protein.