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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: ThisisOverload on December 14, 2020, 03:15:00 PM
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I haven't really tracked my workouts in a few years and since i've been pretty lazy most of 2020 due to Covid shutting down my gym until recently, i've decided to track my workouts here. It's an easy place to report my progress and at least have some feedback.
I've been lifting weights consistently since high school; competed in one bodybuilding show, a few Olympic Weightlifting events and a few dozen power lifting events. So i have a broad knowledge of lifting weights and dieting.
I'll try to keep this short and to the point.
I'm 44 years old, been lifting since i was 15. Only took some short breaks here and there for a few months when i felt burnt out.
Currently 228 pounds, 5' 11" and 12-13% BF. Blonde hair, blue eyes. ;D I enjoy wine and sunsets in the mountains.
My ancestry is Irish/Scottish and Lithuanian. I still have mother's family in Scotland. Dad's family came from Lithuania in the late 1800's.
I workout by myself, there is a small private gym i go to that only allows 4-5 people inside at a time. I have been lifting during my lunch hour, since that's the best slot for me right now. I prefer to workout after work, but this is fine.
Workouts are short and intense, not much downtime, maybe a minute between sets.
I typically train to positive failure, where i feel like i can probably squeeze out another rep or two, but i push until my form goes downhill. I don't do any forced reps or anything like that, i have a lot of old injuries that flare up when i go too hard.
Goals right now are to bulk up a bit until the end of January, then cut down to 200-205 by May-ish.
I mainly do this because i like to, not interested in strength or looking good for people, i just like to workout and be healthy.
I also follow a very strict diet, that focuses on health. Low carb most of the time, but i do go out to eat and relax regularly. Since i live alone it's easy to cook healthy food. My girlfriend lives 2 hours away, so she's not here all the time to distract me into eating tamales and enchiladas. She's in good shape and works out, but likes to eat Mexican food more than i do. She's a wonderful cook.
Anyway, here's my workout from today. I do a lot of assimilation sets, so if you see some random sets of 5 reps, that's why. Then i'll do 2-3 working sets. I prefer to do my working sets in the 10-15 rep range; every few weeks i'll add weight and do 6-8 rep range to see how my strength is. I always go by how i feel, sometimes i do more, sometimes less, just depends on my energy level.
Monday 12/14/2020 - Chest / Biceps
Incline DB press - 2 warmup sets - 60x5 - 70x5 - 80x5 - 90x12 - 100x12 - 105x10
Pec deck machine - 5 sets of 12-15 starting at 140 up to 210 - slow and controlled with a hard squeeze
Flat iso chest press machine - 2 sets of 15 at 220 - 2 sets of 15 at 240 - 2 sets of 12-15 at 250 - focus on stretch and squeeze, elbows out wide
Pushups - 3 sets of 20 with bodyweight only, just focus on the pump
Standing DB curls - 2 warmup sets - 45x15 - 55x15 - 65x15 - 70x12
Standing DB hammer curls - 55x12 - 60x12 - 65x10 - 65x10
Standing EZ curl cable - 80x15 - 90x15 - 100x15 - 100x12 - just getting a painful pump to finish them off
Was running out of time so i stopped there, i typically do abs and 20-30 minutes of low intensity cardio if i have time. Too much to do at work this week, no long lunches for a while.
Lunch was leftover 10oz sirloin steak, 1 cup of rice seasoned, 2 cups of broccoli with curry sauce and 8oz of 2% milk.
Nothing fancy, but i feel fantastic.
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Great to have you, TIO.
Oldtimer and I are steady posters here and a couple others post occasionally.
Your workout is darn good,
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70lb dumbbells for curls! That is rarified air right there. Good post.
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Thanks guys!
I was reading your logs over the weekend and that helped inspire me to track mine here. It keeps me focused when i track workouts.
My arms are pretty strong, when they are fresh. I enjoy DB curls more than anything. My wrists can't take heavy BB curls unless it's an EZ curl bar.
I'll try to keep this up to date.
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Tuesday - 12/15/2020 - Legs
I typically train legs harder than this, but i've been having a funny feeling in my knee the last month or so. There is a weird pinch at the top of my kneecap when i walk up stairs, it doesn't bother me when lifting, but it is in the back of my mind. This is the knee i had an ACL reconstruction on 15 years ago. I need to see my Ortho.
Good mornings - i do these more for a warmup, they help get my back and hams ready to squat.
-Bar x 2 sets of 30
-135 x 15
-185 x 15
-185 x 15
BB front squats - Olympic style grip and full depth
-135 x 15
-185 x 5
-205 x 5
-225 x 12
-245 x 12
-255 x 10
I was going to hit 275 but feel hesitant with the weird feeling in my right knee
BB lunges
-105 x 15
-115 x 15
-125 x 12
-135 x 12
Ham curl machine
-5 sets of 12-15 working up from 140 to 210 on the stack - slow controlled negative
Leg extension machine
-5 sets of 15-20 working up from 110 to 190 on the stack - smooth reps for a nice pump
Seated calf raises - plate loaded
-90 x 30
-135 x 25
-160 x 25
-170 x 20
-135 x 30 pump
-90 x 30 pump
I have found that high reps work best for calves. My calves are great but it's 100% genetic, they have been shaped well since i hit puberty. Last two sets are just for a pump. Working sets are slow and controlled with a hard squeeze and pause at the top.
15 minutes on the stationary bike at a steady pace, target heartrate 130 ish.
Lunch was a Jimmy Johns 12" roast beef and turkey, cheese, pickles, onions and mustard. Didn't have time to cook last night and had to get something fast. Work is really busy.
I'm going to cook salmon, green beans and seasoned red potatoes tonight. Always drink a glass of milk with meals.
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Reading over your seated calf section it reminded me of this bench specialist in my gym. He would basically do four exercises. The bench, dumbbell curls, single dumbbell one arm behind the head triceps and seated calf raises. He could bench press a house. It was impressive. What was more impressive to me was his seated calf raises. I have never seen so many 45lbs plates on the machine. He just pumped out his reps like what he was doing was normal. If the seated calf raise was a power lift he would win hands down.
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Reading over you seated calf it reminded me of this bench specialist in my gym. He would basically do four exercises. The bench, dumbbell curls, single dumbbell one arm behind the head and seated calf raises. He could bench press a house. It was impressive. What was more impressive to me was his seated calf raises. I have never seen so many 45lbs plates on the machine. He just pumped out his reps like what he was doing was normal. If the seated calf raise was a power lift he would win hands down.
I've seen guys load it full of 45's and rep it out. I think this one holds 6-7 plates, haven't tested it.
I used to go up to 5 plates and get 12-15 good reps, but it just doesn't feel the same. I get a better feel with less weight and my calves get pretty sore. The seated raises by far work the best for me, slow and controlled full ROM. I see guys all the time just half repping it. You have to let your heels sink all the way down and them flex and squeeze all the way to the top and hold for a second. That's the best advice i give people for calves, i get asked about it a lot because i have big vascular calves, but i've had big legs since a teen, my dad does too. I always just tell people it's genetic, but i'll tell them about the way i do seated raises because they have made a difference over the years.
Wednesday - 12/16/2020 - Off day
No lifting today, i might ride my mountain bike for a bit after work, just depends on how much daylight is left. It's getting colder here, gets down into the low 20's once the sun goes down, but i like to exercise outside in the cold.
Lunch - Leftover beef/venison chili, I made my family recipe chili last night with fresh steamed rice and green beans. Was going to cook fish, but was craving something different.
The chili is very simple, ground beef, axis venison tenderloins cubed, red beans (i grew up on a farm in Texas, we use beans), garlic, chili powder, cumin, tomato paste and lots of black pepper. I throw some red pepper and green chilies in there too in order to spice it up a bit. Just brown the meat and toss in a crockpot for 4-5 hours.
I'm full and happy today, have enough for 4-5 meals. ;D
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Sounds like a great meal. Where do you live now?
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Just on the outskirts of Santa Fe, NM.
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Thursday - 12/17/2020 - Shoulders and tris
DB Clean and strict press - i do one arm at a time and alternate, the press is pretty strict but sometimes i use a little leg drive. Set the DB between my feet as i'm standing and C&P. I prefer to do these because i have bad shoulders and BB movements aggravate them.
warmup 45 x 5
55 x 5
65 x 5
75 x 3
85 x 3
95 x 3
105 x 3
Stopped here, i'll sometimes work up to 125, which is the heaviest DB they have at my gym
Seated DB overhead press
50 x 5
60 x 5
65 x 15
70 x 15
75 x 12
EZ curl BB upright rows
65 x 5
85 x 5
105 x 5
110 x 12
110 x 8
Gassed out on these
Machine shrugs plate loaded - i do them standing facing the machine since it levers towards the machine
180 x 15
230 x 15
270 x 15
270 x 15
I don't do super heavy shrugs anymore, used to load this machine up but i value my spine a bit more these days. I do these slow and controlled. No straps, i want my hands to be strong, sometimes i'll use a false grip just to make it harder.
Seated behind the head DB extensions with both arms
60 x 5
70 x 5
80 x 5
90 x 15
95 x 15
100 x 12
Slow and controlled, i do not go to full lockout, just close to it
Rope cable pressdown superset with reverse grip cable pressdowns - i love to do these together, super pump
Rope - 5 sets of 15-20 from 80 to 160 pounds on the stack
Reverse - 5 sets of 15-20 same weight, just a different handle attachment
Arms were pumped like crazy.
20 minutes on the stationary bike at 130 ish heartrate
Lunch - Went out to eat with some people from work and had Mexican. 3 chicken verdes enchiladas with extra green chilies, charro beans and cilantro rice with a side of guacamole and pico de gallo mixed in. Drank one of those Mexican Coca-colas with real sugar, it was tasty.
I typically don't eat out much, but for the holidays we are trying to have some group get togethers as much as we can with Covid. NM was locked down for 2 weeks, so this is the first time a lot of us have been out to eat since then. Have to eat outside on the patio, but it was mid 30's today and they had those nice big outdoor heaters. It's sad to see so many places closed again. More small restaurants are going out of business. The Greek place by my office just closed for good, been open for 30 years and owner had to shut it down. They retired early and unfortunately were not able to give the business to their son, which sucks. Enough about that i guess.
Planning a long 9 hour hike this Saturday with my GF. 2500 feet of elevation change, it's considered "hard" on the AllTrails app and it is only because it's a long trek. If you don't know what you are doing you will get trapped up top and hope you brought overnight equipment. It's 9 hours and 8 of that is moving, not much down time. It's not super technical, but there are large boulders to climb and if you don't go with someone who has done it before you will be in for a long day. I've done it several times with friends, but not with my GF. She's going to be fine as long as i can keep her moving instead of stopping every 15 minutes to take selfies with the beautiful views in the background. ;D
We haven't gotten much snow yet, so it's going to be cold but not miserable. I'm actually surprised my GF is down for this, she isn't one to brave the cold and it will be low 20's when we get started at 6 am.
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9 hours of walking!! That sounds insane.
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9 hours of walking!! That sounds insane.
It has some serious elevation too. Not for the normal hiking crowd.
Typically when we hike it, we will camp near the top and stay overnight.
This is more of a challenge for my GF and a good friend of mine. They have never made this hike in one trip. It has turned into a 2020 challenge for them to make it up and back before the sun sets. Which is possible if they keep moving. Just a steady walk, no need to rush.
I have a few markers we have to make time on or we are turning around. There are 4 of us doing it.
I'm taking my full overnight pack just in case and another guy is too, so we have two small tents and minor gear, food and water for at least 24 hours.
Keep in mind, we all hike up to 4 hours almost every weekend. There are trails a few hundred yards from my house, so we have had some practice.
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Friday - 12/18/20 - Back and abs
Not doing much today due to getting up early tomorrow to go on a long hike. Need to conserve a little extra energy.
Deadlifts - From the floor
135 x 20
135 x 20
185 x 5
225 x 5
275 x 5
315 x 15
365 x 12
Each rep starts from a dead pull, no bouncing off the ground. No straps, just a little bit of chalk. I don't ever go over 405 anymore, i value my spine.
Lat pulldowns - wide grip overhand
5 sets of 12-15 from 160 to 260 on the stack - Slow and controlled
One arm DB rows on a flat bench
60 x 15
70 x 5
80 x 5
90 x 15
100 x 15
105 x 12
Nothing crazy, smooth and squeeze at the top, full stretch at the bottom.
Machine pullovers - plate loaded
90 x 15
140 x 15
190 x 15
210 x 12
Leg raises
3 sets of 30 knee tucks
3 sets of 20-30 straight leg raises
No cardio today
Lunch - Two tilapia fillets with lemon, butter, S&P and garlic, red potatoes seasoned, asparagus and milk.
So apparently some health inspectors for the City came to the gym this morning and warned the manager about allowing too many people inside. They only allow 5 people inside at a time and it's a 20k SF gym. The gym is following the rules of the State, but it looks like he might have to back down to 3 people per hour, which is going to make lifting more difficult. I might have to start lifting at 6am. :-\ I'm not a morning person, i usually get up at 7:30.
Got everything packed up for the big hike tomorrow, my GF will be here in a few hours. All four of us are staying at my place since i'm only a few miles from the trailhead.
Going to stuff everyone with chili, rice and veggies tonight. ;D
Weather will be low 20's in the morning and winds will pick up to 15 mph by noon.
I'm really excited to do this hike with my GF and one of my best friends. We don't get to do cool things like this much anymore. A little worried about my GF being able to handle the cold, she doesn't seem to be too worried. Brought some extra hand/foot warmers just in case. We got her some legit windproof gear over the summer, it's the wind that gets you up here.
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Good luck on the hike.
Hopefully you don't have to carry your girlfriend on the way back.
As the country folks say: "It's a fur walk."
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Really impressive weights. Put up some videos. Guys would love to see it. It would be inspirational. I doubt Phil Heath could handle those weights and reps.
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Good luck on the hike.
Hopefully you don't have to carry your girlfriend on the way back.
As the country folks say: "It's a fur walk."
The hike went really well, we made it back in just under 10 hours. It was dark the last mile or so but that's the easy part. Very impressed with the group, not much complaining at all. Once the sun came out in the morning it warmed up to 38 and made it easier on people.
The only hiccup was my friend slipping off a small boulder and rolling his ankle. We wrapped it up with tape and he was fine.
I didn't take many pictures because i wanted people to stay focused.
Overall everyone was happy and when we got back to my place we had a huge meal and drank some wine. My GF is off work until Jan 4th, so i'm going to be eating some seriously good Mexican food the next two weeks. If we ever move in together i'll be 300 pounds.
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Really impressive weights. Put up some videos. Guys would love to see it. It would be inspirational. I doubt Phil Heath could handle those weights and reps.
Thanks, but i'm a pretty humble guy. I might take my GoPro to the gym one day and get some videos, we'll see.
I'm not nearly as strong as i was 10 years ago. I've squatted over 600 pounds. ;)
I will dig through my external hard drive and find my power lifting photos. You will get a kick out of them because i'm not nearly as big as people probably think. Just been training a long time and have a big frame.
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People wonder why i love living on the edge of nowhere New Mexico. The city just doesn't do it for me, but the culture and slow pace of society here is amazing.
Plus i have views like this just out the back of my property. :)
I can't attached the images due to size. ::)
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Almost 10k feet.
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.
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This was taken in the fall, lots of Aspen that change color for a couple weeks.
Just across from my home.
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Nice.
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Stunning scenery.
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Thanks, but i'm a pretty humble guy. I might take my GoPro to the gym one day and get some videos, we'll see.
I'm not nearly as strong as i was 10 years ago. I've squatted over 600 pounds. ;)
I will dig through my external hard drive and find my power lifting photos. You will get a kick out of them because i'm not nearly as big as people probably think. Just been training a long time and have a big frame.
600lbs squat is huge. I squatted 400lbs in a powerlifting meet when I was 17 in the 148lbs class and I weighed 144lbs. I was a sprinter in high school and college. Not exactly powerlifting material. ;D It was typical wide stance and low bar. Legal squat but a legal squat in power lifting is shallow. No power suits back then. If I took 600lbs off squat stands now my spine would snap.
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600lbs squat is huge. I squatted 400lbs in a powerlifting meet when I was 17 in the 148lbs class and I weighed 144lbs. I was a sprinter in high school and college. Not exactly powerlifting material. ;D It was typical wide stance and low bar. Legal squat but a legal squat in power lifting is shallow. No power suits back then. If I took 600lbs off squat stands now my spine would snap.
That's really good for your weight. I was 165 in high school and could barely squat 300, which was pretty good back then. There were a few kids who hit low 400's.
I would fold in half like a cheap lawn chair if i even tried to unrack more than 500 now. I have not gone over 405 in years, just not interested. I don't deadlift heavy either. My lower back has taken a beating and my doctor has already warned me.
The most i squatted in the gym was 635 at 257 pounds and to parallel. No suit, just a tight singlet. No knee wraps either.
In a meet i did 615 in the 220 class at 219 pounds, just a singlet and wraps. I had cut 20 pounds in 6 weeks and my strength took a minor hit, but it was a smooth lift.
I began training the Olympic style, so i've always done high bar and shoulder width stance just because it felt natural. The problem with my stance was when the weight got too far forward my knees pushed in, which is really bad. Most of the guys i trained with did a wider stance, but i never really felt comfortable doing it. Just like i never liked doing sumo deadlifts.
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So i haven't lifted this week due to work and having my GF in town. Due to Covid i'm not allowed to bring a guest to the gym. ::)
This week and next i will not be lifting, but will start again on the 2nd.
My GF and i are headed to Red River, NM to stay at my family's cabin in the woods for a week and try to snow ski a bit. They haven't gotten much snow but they have the spray nozzles running. Most of the snow in NM comes in Jan-March.
Will be eating/drinking way too much, but will be hiking and skiing as much as possible. So far we are skiing at least 3 days.
No internet, no cable, no phone service at the cabin. Just beautiful nature and lots of deer/elk.
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That's really good for your weight. I was 165 in high school and could barely squat 300, which was pretty good back then. There were a few kids who hit low 400's.
I would fold in half like a cheap lawn chair if i even tried to unrack more than 500 now. I have not gone over 405 in years, just not interested. I don't deadlift heavy either. My lower back has taken a beating and my doctor has already warned me.
The most i squatted in the gym was 635 at 257 pounds and to parallel. No suit, just a tight singlet. No knee wraps either.
In a meet i did 615 in the 220 class at 219 pounds, just a singlet and wraps. I had cut 20 pounds in 6 weeks and my strength took a minor hit, but it was a smooth lift.
I began training the Olympic style, so i've always done high bar and shoulder width stance just because it felt natural. The problem with my stance was when the weight got too far forward my knees pushed in, which is really bad. Most of the guys i trained with did a wider stance, but i never really felt comfortable doing it. Just like i never liked doing sumo deadlifts.
Talking about Olympic style squatting ass to the grass had me thinking. With all the bull shit about what guys lift, the only lift that can't be faked with a limited range of motion is lifting a bar from the floor to over head. I bet there isn't one Olympia winner in 20 years that could clean and jerk 315lbs. In the old AAU Mr. America contest you had to post an Olympic lifting total for athletic points. Imagine cutting fat to next to nothing and doing an Olympic total the day of the bodybuilding contest? That was a reality back in the day.
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Talking about Olympic style squatting ass to the grass had me thinking. With all the bull shit about what guys lift, the only lift that can't be faked with a limited range of motion is lifting a bar from the floor to over head. I bet there isn't one Olympia winner in 20 years that could clean and jerk 315lbs. In the old AAU Mr. America contest you had to post an Olympic lifting total for athletic points. Imagine cutting fat to next to nothing and doing an Olympic total the day of the bodybuilding contest? That was a reality back in the day.
I agree, it's a true test of strength and flexibility to C&J a decent amount of weight.
When i first got into lifting it seemed everyone did full depth squats and lots of overhead pressing. Over the years it seems Bodybuilding in general is just moving weights, not so much about being athletic like it was pre-90's era.
We all used to do power cleans, C&J and lots of standing overhead pressing. These days it's uncommon to see just about anyone doing those exercises.
That's why i prefer to use the term "Strength Training", because i'm definitely not a Bodybuilder anymore.
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So things have been pretty hectic since i got home from vacation. Work is out of control and i've been working 12+ hour days. GF went back home so it's nice and quiet around the house again. ;D
I managed to gain 6 pounds over the holidays. I figured with 4 days of snow skiing i would burn plenty of calories, but i think the Mexican food, booze and desserts ruined me. So i'm going to go low carb for two weeks since my pants are getting a little tight. I'm up to 235 and my 34" pants are about to pop some buttons.
I did workout Monday/Tuesday but very short 30 minute session, nothing really to track and i'm lazy today.
Thursday - 1/7/21 - Shoulders and tris
Seated DB overhead press
40 x 15 warmup
45 x 15 warmup
55 x 5
65 x 5
70 x 15
75 x 10
80 x 8 - Really struggled here, arms shaking a bit.
DB Side Laterals Standing
25 x 15
30 x 15
35 x 15
35 x 12
Nothing fancy, just trying to get some work on the lateral head. Always tilt the DB down in the front like pouring water out of a glass, gets better tension.
Machine shrugs plate loaded
180 x 15
230 x 15
250 x 15
270 x 11
Grip started to weaken a bit and i don't like using straps.
EZ curl BB Skull Crushers
50 x 5
60 x 5
70 x 5
80 x 15
85 x 15
85 x 12
Slow and controlled, i do not go to full lockout. Pause the bar a hair off my forehead and then squeeze hard. Keep elbows narrow so it's not a press.
Rope cable pressdown superset with reverse grip cable pressdowns
Rope - 5 sets of 15-20 from 60 to 140 pounds on the stack
Reverse - 5 sets of 15-20 same weight, just a different handle attachment
20 minute walk incline treadmill - 130ish HR
Lunch - 2 Tilapia fillets, asparagus, 2 boiled eggs and a sweet potato with butter and brown sugar. Glass of milk.
Definitely weaker than normal, but when i take time off the first workout back in the gym usually is like this. Next week i should be stronger and have more stamina.
Going to remove all carbs after 5pm for two weeks.
Also, going to mountain bike for a good hour 3 days a week unless it's too cold. It gets dark and temp drops fast here by 5pm in the winter.
I don't like getting over 230 pounds, i can literally feel it.
Plan is to start cutting March 1st, but i want to get down under 230 in the next two weeks and stay there.
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Friday - 1/8/21 - Back and abs
Felt good today in the gym, decided to go a little heavier than normal.
Deadlifts - Deficit pulls with 35 pound plates
115 x 20
115 x 20
165 x 5
205 x 5
255 x 5
295 x 15
345 x 12
385 x 8
Did these barefoot and sat back on my heels. I was surprised how easy they were. I typically struggle with anything over 330. No belt or straps, just chalk. I thought about trying 400 for a few reps, but i have no reason to push it anymore.
Lat pulldowns - Underhand narrow grip, little less than shoulder width
5 sets of 12-15 from 140 to 240 on the stack - Slow and controlled
These hit my biceps too much, but i get a good feel in my lats
Hammer Strength seated one arm row
90 x 15 - per side
115 x 5
135 x 5
145 x 15
155 x 15
160 x 11 or 12
These are done slow and controlled with a good negative. I do one arm at a time and try not to cheat by twisting. These hit my teres like crazy, going to be sore tomorrow.
Machine pullovers - plate loaded
90 x 15
140 x 15
190 x 15
200 x 12
Leg raises
3 sets of 20-30 straight leg raises
Machine seated crunches
4 sets of 20-30 reps - from 90 to 140 pound stack
Very slow negatives, going to hurt tomorrow
Seated calf raises - i didn't have time to do them on Tuesday
4 sets of 20-30 reps from 90 to 160
Lunch - Two grilled chicken breast with broccoli, carrots and small potato with butter and sour cream. Milk.
Going mountain biking tomorrow morning before the snow hits, lots of snow heading this way Sat night.
Not much else going on, just going to relax this weekend and stick to eating low carbs. Might prep some meals for next week.
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Monday 1/11/21 - Chest / Biceps
Flat DB press
45 x 15 two warmup sets
65 x 5
75 x 5
85 x 5
95 x 12
105 x 11
110 x 9
Still feeling a little shaky on the last two sets. Grip doesn't feel secure even with chalk. Might need to start direct grip training.
Incline BB press - smooth and controlled
135 x 15
155 x 5
185 x 5
205 x 11
210 x 10
210 x 8
Gassed out hard on these, but got an amazing pump. Haven't used a BB in a while.
Cable flys
5 sets of 12-15 starting at 90 and up to 150. Nice a smooth with a hard pause and squeeze.
Standing DB curls
45x15
55x15
60x13
65x10
Standing DB hammer curls
50x15
55x15
60x10
65x7
Was completely gassed after this workout, i think working 60+ hour weeks is getting to me. Just didn't feel strong today. Had a huge breakfast and some coffee before the gym. I just think my body is confused since i've been getting up 2 hours earlier than normal.
Lunch was massive Turkey sandwich from local deli, 1 cup of green beans, 1 cup of rice. Milk. The lady who owns this deli is super sweet and owned the place for 17 years. My co-workers and i try to eat here 2-3 times a week just to help her stay afloat. Business has been down more than 50% due to people working from home and the fact she does not have outdoor dining, so nobody can eat inside.
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Tuesday - 1/12/21 - Legs
Good mornings - knees bent
-Bar x 2 sets of 30
-135 x 15
-185 x 15
-185 x 15
BB back squats - Full depth
-135 x 15 two sets
-185 x 5
-205 x 5
-225 x 15
-255 x 15
-275 x 13
-295 x 9
Smooth and easy, could have done more but i don't kill my legs anymore. I like being able to walk the following day. :D
BB lunges
-95 x 15
-105 x 15
-115 x 12
-120 x 10
Started getting wicked cramps in my hams doing these, not sure why.
Ham curl machine
-5 sets of 12-15 working up from 120 to 200 on the stack
Leg extension machine
-5 sets of 15-20 working up from 100 to 160 on the stack
Seated calf raises - plate loaded
-90 x 30
-135 x 25
-165 x 25
-175 x 20
-135 x 30 pump
-90 x 30 pump
No cardio.
Lunch was 10oz NY strip, 1 cup seasoned rice, 1 cup broccoli and sliced carrots. Milk.
Felt better today, had more energy and focus in the gym. Need to hydrate more to prevent cramping. Was going to do grip work but ran short on time.
Weather has been great, lots of mountain biking and hiked 2 hours on Sunday.
Weight hasn't changed, but i've cut my carbs in half and lowered calories a little, usually takes 2 weeks before i drop any weight. Been waking up starving, so that's a good sign.
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Typical diet
Breakfast is 5 whole eggs scrambled with bell peppers, onions, spinach, garlic, sliced turkey meat and cheese. 1 cup of oatmeal with brown sugar and nuts. Sliced apple. Milk.
I also drink 8oz of V8 vegetable (low sodium) juice twice a day. Not sure how much it helps, but i actually enjoy the taste and it's easy vitamins.
Lunch always changes based on how busy i am. It's typically leftovers from previous dinner. I always cook several servings at a time.
Dinner is typically fish/beef/chicken, 2 cups of veggies, 2-3 boiled eggs and milk. Sometimes i eat out, but not much.
On the weekends i will add another meal between lunch/dinner. Just leftovers or something quick like chicken stir fry and potatoes.
Very simple diet and i enjoy eating these meals. I change it up a lot, but these are my staples. Also i cook with all types of seasonings, curry, siracha, asian blends, etc.
I will eat anything i want when i go out or if i'm staying with my GF. At friend's houses i eat whatever they offer, hot dogs, cheese burgers, etc. I live a normal life, i'm not one of those douches that makes it complicated or won't eat something due to gluten or too much sugar. Life's too short to be like that. I have a Mexican food addiction, but every other weekend my GF stays with me and cooks all the good stuff. ;)
Have a big wok that i cook stir fry almost every weekend. Kung Pao Chicken/Beef is another regular.
Standard stuff, nothing complicated. No supplements other than a protein shake, multi-vit, magnesium and potassium.
Pre-workout is just coffee or a Pepsi Max for caffeine.
Post-workout is lunch.
At 10pm i drink a protein shake, 1 scoop of Isopure vanilla and 1 scoop of Muscle Milk cookies and cream. Mixed with water.
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Wednesday - 1/13/21 - Cardio
Just decided to hit the gym and do 45 minutes of stationary bike.
I forgot how much i absolutely hate doing cardio at the gym. I'd rather be outside. I don't mind 15-20 minutes after a workout, but just doing cardio just feels lame.
Probably won't be doing this again. ;D
It's been too cold in the evenings to mountain bike, so i'll have to find another activity.
Lunch - Two salmon fillets, roasted red potatoes, asparagus, sliced cucumbers, milk.
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Work is consuming my life.
Still been working out but much shorter workouts.
Last Thursday was Shoulders/Tris
-DB shoulder press
-Upright rows
-DB front raises
-Behind the back BB shrugs
-Rope pressdowns
-One arm cable pressdowns
Friday was Back/abs
-Deadlifts - Regular from the floor
-Weighted chins
-One arm DB rows
-Machine pullovers - plate loaded
-Machine seated crunches
In good news i'm down to 229 again. Based on how i feel and the fact i cannot get a workout longer than 30 minutes in anymore, i'm going to start cutting weight early. I typically wait until March, but i don't see any value in trying to bulk up anymore, plus i've already gone over 230, which is the heaviest i want to be. Pants are tight and i'm starting to "feel" heavy.
Starting February 1 i'm going to start the cut down to 205. If i make it there and feel good, i'm going to aim for 195, which is the leanest i think i can get without starving myself half to death. Haven't been below 200 in 6-7 years.
Diet is good, i feel fantastic, but still working 12 hour days 6 days and sometimes over the weekend. Big project should be completed in two weeks so i can calm down a little.
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This week has been better. The new guy we hired a few months ago is starting to carry more of the load at work, which means i can focus on managing/training staff and not doing design work. Still 50+ hour weeks.
Monday 1/18/21 - Chest / Biceps
Incline DB press
45 x 15 two warmup sets
55 x 5
65 x 5
75 x 5
80 x 12
90 x 12
95 x 12
These went up easy, i wanted to try 105's but decided to take it easy.
Flat BB press - Medium grip
135 x 15
185 x 5
225 x 5
275 x 12
285 x 11
290 x 10
Felt strong on these but ran out of steam. Elbows felt a bit twitchy.
Pec deck
5 sets of 12-15 starting at 80 and up to 120. Smooth with a hard pause and squeeze.
Standing EZ bar curls
65x15
75x15
85x13
95x10
Standing DB hammer curls
50x15
55x15
60x13
65x12
Tuesday - 1/19/21 - Legs
Good mornings
-Bar x 2 sets of 30
-135 x 15
-185 x 15
-185 x 15
BB front squats - Oly style
-135 x 15 two sets
-185 x 5
-205 x 5
-225 x 15
-245 x 15
-265 x 13
-285 x 12
Felt a little weak on these.
Hack sled - plate loaded
-180 x 15
-200 x 15
-220 x 12
-220 x 10
These destroy my legs, probably did too much.
Ham curl machine
-5 sets of 12-15 working up from 120 to 180 on the stack
Seated calf raises - plate loaded
-90 x 30
-135 x 25
-165 x 25
-180 x 25
-135 x 30 pump
-90 x 30 pump
Not bad workouts in 45 minutes, no cardio.
Diet has been on point, but the GF is coming this weekend and i'm not going to say no to any good food.
Still 228 and holding, no carbs after 5pm except on the weekends. Still hiking 5ish miles every Sunday morning.
Had some stomach bug on Saturday, not sure if i ate something bad or what.
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Wednesday - 1/20/21
Nothing! :D
Still trying to find another form of cardio. I have a bunch of old slam balls a friend gave me in the garage. 20 pounds up to 60. Easy cardio with these if i can get motivated.
Was thinking of chopping wood and using slam balls for a workout. ;D
I had two truck loads of un split wood delivered on Sunday. It's much cheaper that way. I have a log splitter and a nice 10 pound axe. Going to get after it this weekend.
Lunch - Jimmy Johns roast beef and turkey, cheese, pickles, mustard and iced tea. We had a lunch and learn today at the office.
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This week has been better. The new guy we hired a few months ago is starting to carry more of the load at work, which means i can focus on managing/training staff and not doing design work. Still 50+ hour weeks.
Monday 1/18/21 - Chest / Biceps
Incline DB press
45 x 15 two warmup sets
55 x 5
65 x 5
75 x 5
80 x 12
90 x 12
95 x 12
These went up easy, i wanted to try 105's but decided to take it easy.
Flat BB press - Medium grip
135 x 15
185 x 5
225 x 5
275 x 12
285 x 11
290 x 10
Felt strong on these but ran out of steam. Elbows felt a bit twitchy.
Pec deck
5 sets of 12-15 starting at 80 and up to 120. Smooth with a hard pause and squeeze.
Standing EZ bar curls
65x15
75x15
85x13
95x10
Standing DB hammer curls
50x15
55x15
60x13
65x12
Tuesday - 1/19/21 - Legs
Good mornings
-Bar x 2 sets of 30
-135 x 15
-185 x 15
-185 x 15
BB front squats - Oly style
-135 x 15 two sets
-185 x 5
-205 x 5
-225 x 15
-245 x 15
-265 x 13
-285 x 12
Felt a little weak on these.
Hack sled - plate loaded
-180 x 15
-200 x 15
-220 x 12
-220 x 10
These destroy my legs, probably did too much.
Ham curl machine
-5 sets of 12-15 working up from 120 to 180 on the stack
Seated calf raises - plate loaded
-90 x 30
-135 x 25
-165 x 25
-180 x 25
-135 x 30 pump
-90 x 30 pump
Not bad workouts in 45 minutes, no cardio.
Diet has been on point, but the GF is coming this weekend and i'm not going to say no to any good food.
Still 228 and holding, no carbs after 5pm except on the weekends. Still hiking 5ish miles every Sunday morning.
Had some stomach bug on Saturday, not sure if i ate something bad or what.
You did this workout in 45 minutes? That is world class elite strength. Doubt Arnold in his prime could do that. Good going.
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You did this workout in 45 minutes? That is world class elite strength. Doubt Arnold in his prime could do that. Good going.
Those were two separate ~45 minute workouts. ;D
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Still training TIO?
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Still training TIO?
Yeah i've just been lazy about tracking my workouts.
I'm down to 219 pounds and still eating some carbs. Going to cut down some more next week for the final push to ~200. Eliminate more carbs and lower calories.
Started biking several miles 3-4 days a week after work.
Nothing too crazy.
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Well, i've been really lazy the last year or so. Haven't trained consistently for almost 8 months.
I need to get focused again.
I'm weighing 208 and probably 10-12% BF.
Threw out my back shoveling snow back in February. It's been lingering for a while but i feel good.
Haven't trained legs in 2 months.
Been hyper focused on hiking and mountain biking.
I found a group here that rides 2-3 days a week. And it's not normal trail riding, a little more advanced.
It's been fun but i foresee this causing an injury or two if i keep going.
Just too high of a chance of wiping out and getting really hurt.
So i'm trying to motivate myself to start training seriously again.
My GF is now training 3 days a week and started eating cleaner. She is now staying with me every weekend.
My diet has been good, i'm far from out of shape but i need to lift weights more.
Hopefully i can inspire myself to get back with it. I just don't have the passion for the iron that i used to.