Willybrokeback Transformation

Training Training Logs
62

03/04/2020

Goblet Squat:
50x10
60x10
75x10 Slower reps. Was feeling tight in the back on the last rep/hold

Dumbbell Overhead Triceps Extensions
17.5x10
17.5x10
27.5x10 I did these as a superset after the squat, mostly to conserve time.

Smith Machine Military (Overhead) Press:
95x6
135x6
185x6
225x1,1,1,1,1,1

Cable Crossovers (cables set around shoulder high):
20x12
27x12
30x12,3,3,3,3,3 I was trying to keep this somewhat light and get a good squeeze. My shoulder is still giving me grief and at the stretched position (first portion of the rep) hurts. Its still locking up on me.
Pretty good session, a bit tired. Stayed up a bit later than I like last night but at least the workouts done and now I can zombie at work. Ate 2022 k/cal last night and hit around 210 g of protein. So a bit lower than I wanted there, but I have decided to stop eating at 2000 regardless of amount of protein (the goal still being 225-250).

63

Thursday 03/05/2020

Lat Pulldown (close-neutral grip):
100x6
140x6
175x6
220x1,1,1,1,1,1 Able to get a good pull on the clusters and avoided body weight cheat.

Closegrip Row (cable).
70x10
90x10
140x10 Dropped weight on these and really focused on squeezing the back to get the pull. Felt the target muscle pretty well activated.

Lying Leg Curl:
40x12
80x12
140x12,3,3,3- Good push on these. Last three sets of three tough.

Seated Incline dumbbell curls: Both arms at same time.

15x10
20x10
27.5x8 Nice slow reps with hold on last rep. Slept in today so had to go on my lunch, so no extra work.

64

Friday 03/06/2020

Flat Barbell Bench:
135x8
185x6
225x6
285x4
315x2, 285x1,1 Damn shoulder was really giving me grief the entire exercise. Cut last set short (285 rest pauses) because I figured my body was telling me something and decided not to push it too much.

Front delt raises:
10x10
12.5x10
7.5x10 Again with the shoulder. So I really lightened up the weight and did a 4 sec hold at the top of the rep and a 2 sec decent. This felt pretty good actually.

Triceps pushdown with rope:
40x12
60x12
80x12,3,3,3 2 Pully system.

Seated Leg Extensions:
50x12
140x12
260x12,3,3,3,3

Overall a pretty good workout aside from the damn shoulder, which is still aching. I think I slept on my left side a bit too much last night. I can feel it hurting in the night when I roll over that way. Weight was 252.4 (which is what I put when I started this damn challenge, but I think I was estimating and I under estimated). Anyway, not the progress I wanted, but progress from last week, so perhaps the calorie drop is working. Hit my goals most of the week and don’t think I went over 2200 on the days I missed. This weekend will be a challenge. Going out with some old friends that like to party. Going to do my best…

65

Saturday 03/07/2020

Pendlay Rows:

95x6
135x6
185x6
225x5,2,2,1

Dumbbell 1 arm Dead-lifts:
24kgx10
24kgx10
36kgx10 Slow, but the hold in the stretched position on last rep was painful in the wrong way. Also I was using kettle-bells instead of dumbbells hence the kg instead of lbs.

21s- Just kept these slow. All of the cables were taken. Gym was a bit crowded at first.
20x21
20x21
25x21

Lat Pushdowns:
30x12
50x12
60x12,3,3,3,3

Pnejack Press:
30x10
50x10
60x10

Face Pull:
50x10
70x10
80x10

Cycled for 30 minutes.
Good workout, but went out with friends and had some drinks. Vodka soda, splash of cran, but they add up and we were out for awhile. Also, party ordered nachos and chicken wings which I partook.

Sunday: Hockey 90 Minutes. Didn’t track calories Sunday, which was a mistake. I think I ate pretty well, but that does not usually translate to reality for me. Going to try and drop calories to 1800 this week, also going to deload. My shoulder is not getting better, wrist hurts and overall my joints are sore. Going to hit some steady state cardio this week with some tank pushing mixed in as well. Might add farmers carries if I am feeling up to it.

66

Monday: 03/09/2020- Having a hard time staying motivated. Not a huge fan of steady state cardio, and finding it hard to drag my ass out of bed early to go do just cardio.

Cycled for 10 Minutes- Walked uphill for 50 minutes.

67

Tuesday 03/10/2020- Cycled 60 Minutes- Walked 30 Minutes

Wednesday 03/11/2020- Rest day.

68

Thursday 03/11/2020 Cycled 30 Minutes. Pushed Tank on highest setting- no weight- for 7min- rest 1 min- 7 min push. Total 15 minutes.

Yesterday they had employee appreciation coffee and doughnuts in the break room. Plenty of my favorite (chocolate bars). I avoided those bastards all day, then get home and go into a mini feeding frenzy. Ate a small piece of pizza, goldfish crackers, some other crackers, a few taki’s and some pistachios. All that willpower all day and I lose it at night. Fuck. Had two turkey taco meat burritos for dinner (not too bad).

69

Friday- Cycled 60 Minutes- 15 min pushing tank.

Saturday- 60 Min Cycle

Sunday- Hockey 120 Minutes.

70

Monday 03/16/2020

The gym was open, but what a terrible workout. I fell in hockey yesterday and my left hand at the knuckles is all swollen and I cant open or close it very good. It just sits in a claw shape and hurts like hell. My left shoulder was killing me and my right wrist is still painful. Damn. They are going to close the damn gyms soon anyway I am guessing. I live in So Cal and its coming. Anyway, perhaps more time off will help.

Leg press W/ Calf raise superset.
230x6
360x6
540x6
630x6,2,2,1,1

Decline close grip press:
45x12
135x6
135x6 That was it. Hurt too much.

Cable Flys;
17x12
20x12
22x12

These were aggregating my shoulder until I went really light.

Triceps Pushdown
20x12
40x12
60x6

Side Lateral Raise
10xz12
12x12
15x12,3,3,3,3,3

This was a rough session. Everything hurt and I was really tired. Not sure if I can even go to the gym for a while though anyway. I really need to dial in my diet if I can’t weight train.

71

Well that is it.

Gyms closed. Crackheads bought up all the groceries. Hockey rinks closed, bowling alley closed. I figure I will try and clean off the treadmill and try and get an hour a day walking uphill. Try and dial in my diet, keep my log updated and really focus on eating only my calorie goal. If I can use this time to heal up some of my nagging injuries and drop some fat, then it won’t be wasted. Since there is no hockey and bowling, I shouldn’t have any problems avoiding beer (I count those calories, but now I can eat them). Hopefully everything works out. Its a marathon. I just need to find the focus, when I can’t lift, I tend to let everything else go, which is how I gained fat in the first place. Here is to not giving up! Day one again.

72

Im back. Borrowed 375 lbs of weights from my friend, a barbell and a bench (from my mom). Have dumbbells up to 45lbs. No rack so I am trying to figure these workouts out as I go. Since I have the perfect set up I re added dead lifts and my back hurts already, but I don’t care at this point. I was losing my shit. Good news- had a big fight with my wife and she called me a “fat ass”. Still fighting and the stress without gym has been killing me. Lost 12lbs just doing cardio and having no appetite, so been doing something similar to the velocity diet. 3 two scoop protein shakes and sensible dinner. Fucking clovid! Anyway-

Monday:
Clean to zercher squat
95x10
95x10
Just could not get the drop into zercher right and the whole exercise felt uncomfortable.
Landmine “Squat”
75x6
75x6,6
Again- just not use to the movement and the weight just felt wierd.

close grip floor press-
135x8
135x8
135x8
Not use to floor press and it hurts my back to lay on hard concrete, but fuck it, Also had the weights on top of plates and I was worried the bar would role off and squish my head.
Incline press:
45x10
45x10
45x10- really slow reps 10 second lowering with 30 second hold- too light but that is high as I have.
Lat raise-
15x12
20x12
25x12,3,3,3,3

Walked an hour

Tuesday 03/31/2020
Deadlift-
135x6
185x6
225x6
255x1,1,1,1,1,1,1,1

Dumbell Pullover
45x10
45x10
45x10 10 second lowering with 20 second hold on last rep

Bent over lat raise:
10x12
15x12
20x12,3,3,3,3

Seated Dumbbell Curls
20x10
20x10
20x10. Slow reps with hold on last set. (Supposed to do heavy barbell curls today but I somehow got confused.

Not bad. I am sure things will evolve as I go. Walked uphill 90 Minutes.

73

Wednesday 04/01/2020

Hang Clean to Standing Military Press
45x10
55x10
95x6
115x5,3,2

Goblet Squat
BWx10
30x10
45x10. Really Slow Reps with such a light weight

Seated Overhead Tricep Extension
15x10
20x10
25x10

Flat Dumbbell Flys
25x10
30x10
45x8. Really Slow Reps really focused on squeezing the muscle.

Standing Calf Raises- One leg at a time, two second hold at the top of the rep and two second hold at the bottom of the rep. Really Slow Reps
45x6
BWx8
BWx8

Calves started cramping. Possibly from the walking uphill on the treadmill.

74

Thursday 04/02/2020

Standing Barbell Rows:
105x10
135x6
185x5
205x4,2,2
One arm dumbbell Rows
45x10
45x10
45x10
Glute Bridge
135x10
135x10
135x10
135x10
Barbell Shrugs
135x10
185x10
185x10. Two second hold at the top of each rep
Barbell curls
45x10
65x6
65x6
95x6,3,3
Walked uphill for an hour.

Friday April 3rd, 2020

Floor Press
95x12
135x12
185x12
185x12
185x12
205x10. No Rack so I was using car jackstands. Worked but really hard to get the initial lift and rerack the weight at the end. Didnt want to crush my head or could have went heavier.

Close grip dumbbell squeeze press. Superset with front dumbbell raises.
45x10, 45x10, 45x8, 45x8
Front Dumbbell Raises- slow reps
10x10,10x10,10x10,10x10

Lunges
20x10, 20x10, 20x12,5,3,3- Dont normally do these because they seem to hurt my knees, so I kept it light but everything felt fine and my quads were burning./

Skull Crunches with Oly bar. Superset with rapid close grip press.
45x12, 65x12, 65x12
Close grip press.
45x12, 65x12, 65x25

Band work for my shoulder and ab rollouts to finish. Good workout. Didnt get much sleep and think anger is fueling me, which I know is crap, but sometimes you just have to get through things.

75

Ok- So I missed logging a few days. Apparently the IT guys at work caught on to me and blocked me from the forum section of this website. So, I just need to be a bit more diligent about inputing my journal. Going to break this up into a few entries.

Sat 04/04/20

Pendalay Row
135x6, 185x6, 205x6
225x5,2,1,1,1,
Deadlift 225x5, 225x5, 225x5, 225x5, 225x5
Dumbell Row 45x12, 45x12, 45x12 (my heaviest dumbbell currently)
21s. 15x21, 20x21, 25x21

No cardio Saturday, but plenty of garage cleaning
Sunday - Walked uphill for an hour.

76

Monday 04/06/2020

Zercher squat- Actually a hang clean into front squat position then let it roll into the crook of my arm. Feels strange and awkward and I can really go very heavy, but hell at least I am doing something.-
45x12, 95x10, 115x6, 135x6
Floor Press- close grip
135x10, 155x10, 185x6, 225x6. Using Jack stands is a bit sketchy- had my wife spot me guide the bar to the stands- that scared her.
Incline DB Press45x10, 45x10, 45x10. Really slow reps- think I am going to start super setting flys or pushups with these since I can’t increase the weight.

Single leg calf raises- weighted- slow reps with 2 sec pause at top and bottom of the rep.
25x10, 25x10, 25x10

Tuesday 04/07/2020
Deadlift-
135x5, 185x5, 225x5, 285x1,1,1,1,1,1,1,1. Still taking the weight increase slow, but these felt pretty good.
Dumbbell Pullover-
45x12, 45x12, 45x12+15sec hold on last rep- slow tempo.
Bentover lat raise:
10x12, 15x12, 20x50 (reped out, rested…reped out…etc)
Barbell Shrugs:
135x10, 185x10, 205x10+ 10 sec hold. Slow reps with pause at top.
Barbell Curls-
45x10, 65x6, 95x6, 115x1,1,1,1,1,1

77

Wednesday 04/09/2020

Standing Barbell Military Press- Hang clean to Press position (first rep)-
45x10, 65x10, 95x6, 115x6,3,2,1
Goblet Squat-
45x10, 45x10, 45x10+10 second hold in stretch- Did these reeeeaalllly slow and it hurt.
Overhead Tricep ext-
15x10, 20x10, 25x10+ hold - Did these very slow as well- also did them between squat sets.
Dumbbell Flys- 25x12+6 explosive pushups, 25x12+6 explosive pushups, 25x12+10 squeeze presses+ 6 explosive pushups. Focused on really using the pec to squeeze the dumbbells inward- good reps. Lighter weight helps with the mind/muscle connection.

78

Thursday 04/09/2020
Standing Barbell Rows- 115x6, 135x6, 185x6, 225x5,3,2,1

Standing Dumbbell Row (Singles). 45x10, 45x10, 45x10. Really Slow Reps with hold on last rep

Dumbbell Deadlifts (Singles)- 45x12, 45x12- Stopped after second set- left knee started to have a sharp pain. I have had this before, its strange, but I just take it as a warning. Usually goes away.

Seated Dumbbell Curls- (both arms simultaneously)- 15x10, 20x10, 20x10- Really Slow reps.

Dumbbell Shrugs. 45x10, 45x10, 45x10- Two second hold on top and bottom of rep- Then 4 or 5 farmer walks around the garage (on the last two sets- not first).

79

04/10/2020

Floor Press-
135X12, 185X12, 225X6, 285X4 + 12 explosive pushups. Made my wife spot me. She was a bit spooked pulling 285 off jack stands above my face, but Im not dead yet.

Front Dumbbell Lateral Raise
5x10, 10x10, 15x10 + hold on last rep. Slow reps.

Bulgarian Split Squat
20lb dbsx12, 20x12, 20x12, 3- 1st time trying these and I have to admit that my quads were burning by the 6th to 8th rep on the second leg.

Lying overhead Tricep extensions- 20x12, 30x12, 30x12,3,3,3. Felt pretty good. Went inside and mowed down some of the pizza my wife cooked for the kids, so there is that. Going to go for a walk later outside with the kids and probably hit an uphill walk on the treadmill as well. Payment for the pizza. Been feeling a bit more tired lately.

80

Saturday 04/11/2020

Pendalay Row
135x6, 185x6, 225x6, 285x1,1,1,1,1,1

Dead Lift
245x5,245x5, 245x5, 245x5, 245x5

Lat Pushdown with bands
1 band x12, 2 bands x12, 3 bands x 12,3,3,3,3,3

21s
15x21, 20x21, 30x21

81

Monday 04/13/2020

Zercher squat
bwx10, 45x10, 95x10, 135x6,3,3. Last rep is pretty awkward getting it up.

Close grip Floor Press
135x10, 135x10, 155x8, 185x6,3,3

Squeeze press. Squeezing dumbbells together as hard as I can and press them at the same time (maintaining squeeze). 45x10, 45x10, 45x10 plus 10 sec hold. Really slow- good reps.

Lat raise-
15x10, 20x10, 25x12,3,3,3,3-

Good session- something is tweaking my right elbow and its getting sore.