Willybrokeback Transformation

Training Training Logs
82

Tuesday 04/14/2020

Dead Lift
135x6, 185x6, 225x6, 295x1,1,1,1,1,1

Dumbell Pullover
45x10, 45x10, 45x10+25 second hold in stretched position

Bent Over Lateral Raise.
10x10, 15x12, 25x12,3,3,3,3

Barbell Curls
45x8, 65x6, 95x6,3,2,1

Barbell shrugs
135x10, 185x10, 205x10, 225x10

Wednesday 04/15/2020
Standing Barbell Overhead Press
45x10, 65x8, 95x8, 115x6, 135x5,3,1,1

Goblet Squat
45x10, 45x10, 45x10+20 s hold

Tricep dumbbell overhead extension
20x10, 20x10, 20x10+hold

Flat DB Flys
20x12, 25x12, (45x8, 30x12, 20x30- Drop set)

Thursday- 04/17/2020

Standing Barbell Row
45x10, 115x8, 135x6, 185x6, 205x6, 3,2,1

Dumbbell Row- ’
45x10, 45x12, 45x12+ 10 second hold at top

Dumbbell Single Leg Deadlift
45x12, 45x12, 45x12+5 (per side)

Seated DB Curls.
15x10, 20x10, 25x10

Farmers Walk- Three sets of 45- I just walked laps around the garage with the 45s.

I am lucky I get to workout. Unfortunately my dumbbells only go up to 45 but I am realizing that you can almost make any weight a struggle if you slow down the reps enough. Also trying to focus on really contracting the target muscle through the entire rep range. Struggling a bit with my diet. It is really tough working from home. The wife stocks the house with chips, crackers, ice cream, cupcakes and there is a lemon pie in the fridge from Easter. I have not been going crazy but I snack a bit and with my metabolism I don’t have a lot of room for discretionary calories. I am down a pants size, but my scale weight is not really dropping like I would hope. Need to track better and cut off at target 1800 limit.

83

Friday 04/18/2020
Floor Press
135x10
185x10
225x8
275x4

Front lat raise
10x10
10x10
15x10 + Hold

Bulgarian Split Squat
40x12
40x12
40x12+3

Lying DB Tricep ext
20x12
30x12
45x6, 30x10, 20x12) Did drop set with squeeze press after each weight.

84

Saturday 4/18/2020
Pendalay Row
135x8
185x6
225x6
245x1,1,1,1,1,1

Dead Lift
275x3
275x3
275x3
275x3
275x3

Band Lat Pulldowns
3 bands x12,
3x12
4x12,3,2

21s
20x21
25x21
30x21

85

Monday 04/20/2020
45x10
95x8
115x8
135x6,6+12bw squats

Close Grip Floor Press
135x6
135x6
185x6
205x6,3,3

Incline DB press
45x12
45x12
45x12+3+15 second hold in stretched position+ 8 explosive pushups.
Getting a bit challenging finding ways to make the 45s challenging.

DB lat raise
10x12
20x12
30x12,3,3,3

Did some shoulder exercises to finish off. Elbow (r) was a bit sore today.

86

Tuesday 04/21/2020

Deadlift
135x6
185x6
225x6
315x1,1,1,1,1,1

Lying Dumbbell overhead extension
45x12
45x12
45x12 + 25 second hold. Really slow reps. Felt a good stretch in the lats.

Bent over lateral raise
15x12
20x12
25x12

Barbell Curls
45x6
65x6
95x6
95x6,3,2,1

87

Wednesday 04/22/2020

Standing Barbell Military Press (Hang Clean to Military Press)
95x6
95x7
115x6
135x6
155x1,1,1,1. This was tough- Each rep was a clean to press.

Goblet Squat
45x12
45x12
45x15+15sec hold in stretched position

Overhead Tricep Extensions
20x10
25x10
25x10+15s hold

Flys (Flat db)
25x12
30x12
45x12, 30x18, 25x20

88

04/23/2020
Barbell Row
135x6
155x6
185x6
225x5,3,3

T Bar Rows (Dont really have a t bar, so just a barbell jammed in the corner :slight_smile:
90x10
125x10
125x10 + hold. Nice slow reps

Single Leg Dumbbell Dead Lifts
45x12
45x12
45x12 + 5 per leg

Seated Dumbbell Curls- Both arms at same time
15x10
20x10
25x10. Slow Reps+ hold on last rep. Could not hold for long.

30 MIN walking uphill- Hope to hit another 30 before bed. Progress Pic. still need to drop fat.

IMG_20200421_104318
IMG_20200421_1043183024×4032 2.12 MB

89

Got behind once again.

Friday 04/24/2020

Floor Press
135x10
185x10
225x10
275x6 + 225x3. Drop set- I was done after 3 at 225

Front lat raise. really slow reps w/ hold at top on last rep
10x10
10x10
15x10

Overhead tricep extension with squeeze press superset
25x12
30x12
45x6, 30x8, 25x12. Drop set

Bulgarian split squat
25x12
25x12
25x12

Sat 04/25/2020

Pendalay Row
135x6
185x6
225x4
225x5,3,2. (did set of 5, rested 15s, set of 3 rest 15s, set of 2)

Dead Lift-
275x5
275x5
275x5
275x5
275x5

Lat Pushdown- Bands
2 bands x12
3x12
4x12,3,3,3,3

21s
20x21
25x21
30x21

Not a bad week- Got all my workouts in… Was thinking about my issues with diet and I think it boils down to two things really. Snacks and drinks. My meals are fine, lean meats and veggies, small starch such as rice sparingly. But being stuck at home all day is really killing me on snacks and drinks.

90

Monday 4/27/2020

Zercher squat (from hang clean to squat position)
45x10
95x10
135x6
135x8 + 8 bw squats.

Close Grip Floor Press
135x6
135x6
185x6
225x6

Incline Bench (DB) REEELLY SLOOOOW REPS
45x12
45x12
45x12

Dumbbell Lat Raise
10x12
15x12
20x12,3,3,3

I was so tired and not motivated for this workout it is a win just to have completed it. Mondays are really tough. My only day in the office, its a 10 hr day and by the time I get home I am tired.

Tuesday 04/28/2020

Dead Lift
135x6
185x6
225x6
295x2
315x1,1,1,1,1,1. ( One rep rest 15s repeat)

Dumbbell Pullover
45x12
45x12
45xx17+15s hold

Bent Over Lat raise
10x12
15x12
25x12,3,3,3

Barbell Curls

45x6
65x6
95x6
115x1,1,1,1,1,1

1 Like
91

4/29/2020

Standing Barbell Overhead Press
45x10
95x6
115x6

Goblet squat. Slow reps (6s down)
45x12
45x12
45x14 + 15s hold in stretched position

Overhead Tri Ext. Slow resp

15x12
20x12
25x12 +hold

Flat DB Flys
25x12
30x15
45x15,30x15,25x20. Drop set

1 Like
92

Got Behind again on my electronic journal- but I write everything on paper so here we go.

04/30/2020
Barbell Row
45x6
135x6
185x6
225x5,3,2,1
Dumbbell Row. Kept the reps really slow
45x10
45x10
45x12

DB Dead Lift- Nice and slow
45x12
45x12
45x12

Seated Curls. (6 second essentric)
15x10
20x10
25x10. + Hold in stretched position

BB Shrugs.
135x10
135x10
135x10
135x10. I did these slowly with a two second hold at the top and bottom of the rep.

1 Like
93

Friday 05/01/2020
Floor Press
135x10
185x10
225x10
275x6, 225x6. drop set

Front Lat Raise
10x10
10x10
15x10. Back was a bit sore and this exercise “tugs” that area so I kept it light. Slow 6 second essencric with a hold on last rep.

Walking Lunges
15x13
25x12
30x13,3

Lying DB overhead ext w/ squeeze press superset
25x12
30x12
45x12, 30x12, 25x20)

1 Like
94

Sat 05/02/2020
Pendalay Rows
135x6
185x6
225x6
245x1,1,1,1,1,1

Dead Lift
295x5
295x5
295x5
295x5
295x5

Lat Pushdown. (Bands)
2 Bands x12
3 Bands x12
4Bands x12,3,3,3

21s
20x21
25x21
30x24 (8,8,8)

1 Like
95

Monday 05/04/2020
Zercher Squats
45x10
95x7
135x8
135x10. - Can go up probably once more, but the transition from the hang clean to the squat position is really awkward.

Close Grip Floor Press
135x6
185x6
185x6
225x6

Incline Squeeze Press. Nice Slow reps squeezing the entire time.
45x10
45x8
45x10

Lat Raise
15x12
20x12
25x12,3,3,3.
Mondays suck. Workout is in the evening and for some reason my energy levels are really low (I dont want to take a pre-workout that keeps me up all night) and I am not excited to do the squat due to the awkwardness of the lift. But at least I am getting some leg work in.

96

Tuesday 05/5/20

Dead Lift
135x8
225x6
275x6
355x1,1,1,1,1,1. - Running out of weight- One more increase and Im out 375, but I can add reps. So next would be 355x6,3,2,1 or something like that,

DB Pullover
45x12
45x12
45x12

Bent Over DB Lat Raise
10x12
15x12
25x12,3,3,3,3

Standing BB Curl
45x6
65x6
95x4,2,1. Ran out of gas by this set.

97

Wed. 05/06/2020
Hang Clean to Standing Military Press
45x10
95x8
115x6
165x1,1,1,1. I barely made the hang clean, then barely made the press on this last one. Good set, strained my back a bit which is a little sore from the deads yesterday, but not too bad.

Goblet squat
45x15
45x15
45x15. Added a few reps since cant increase weight. Good set- Really slow and dead on last rep.

Overhead (seated) DB Tri extensions.
15x12
25x10
30x10. Slow reps plus hold on last rep

DB Flys with squeeze press superset
25x12
30x12
45x12, 30x6, 25x12- This was a tough set, I was dead by the 30 but managed to still squeeze out 12 on the 25s.

98

Thursday 05/0702020

BB Row
135x6
135x6
185x6
225x4,2,1,1

“T Bar Rows”
45x10
90x10
135x8. _ No t bar, just a bar in the corner- Did not count the bar in the weights because of the way the leverage is. Nice and slow on the last set esp.

Db Deadlifts
45x10
45x10
45x12

Seated DB Curls
15x12
20x12
25x10. Mtor slow reps

99

Friday 05/08/2020

Floor Press
135x10
185x10
225x6
275x5, 10 pushups, 225x5, 10 pushups. (one superset).

Front Lat Raise
10x10
15x10
15x10. Slow reps + hold

Bulgarian split squats
20x12
20x10
20x10,3,3,3,3. I am just not strong at these and I am nervous my knees will ache. (they have not recently though).

Lying Overhead Tri Ext- (dumbbell skull crushers)-
25x12
30x12
45x10,3

100

Saturday 05/09/2020

Pendalay Rows
135x6
135x6
185x6
225x6,2,1,1,1,1

Dead Lift
225x5
225x5
225x5
225x5
225x5

Lat Pushdown (using bands)
3 bands x12
3x12
4x12,3,3,3

Standing DB curls (both arms at once)
15x12
25x10
45x6, 25x8, 15x12

Back is a bit sore and has been pinching a bit lately so I decided to lighten up on the rows and deadlifts. Overall I am lacking energy a bit and my motivation is dipping. Diet is still a struggle, and its clearly my area that could use the most improvement. Just going to take one day at a time.