Yeah but you added a rep to each subsequent set. You could probably get a solid 4 sets of 10 with the 85's now. There's progress being made.Quote:
Originally Posted by Buckfever
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Yeah but you added a rep to each subsequent set. You could probably get a solid 4 sets of 10 with the 85's now. There's progress being made.Quote:
Originally Posted by Buckfever
12/18/2016
45 minutes on the elliptical with the 40lb weighted vest, highest incline, hardest level.
12/18/2016
T-bar Rows
2PX10
2P+25X10
3PX10X5sets
Notes:
Single digits here. Had to shovel and get the salt off the car and gassed up and had to paint the kitchen. Wasn't feeling the gym, but we got some rows in to get that going.
12/19/2016
All this time I've been hitting the Chest supported machine rows and just one session of T-bar rows with free weights and the entire upper back including the rear delts, is sore. I love free weights.
12/21/2016
A.M.
45 minutes on the Elliptical with the 40lb weighted vest, highest incline, hardest level.
P.M.
D.B. Bench
60X10
80X10
90X6,6,5,4,4
80X7
C.G. Pulldowns
120X10
140X10
160X8,6X3sets
Notes:
The Elliptical sessions I wouldn't say are that hard now but they are boring so it does take a little resilience to grind them out. Not sure I needed the back down set on the bench but I wanted to make sure.
12/22/2016
Standing O.P.
45X10
55X10
65X10
75X10
85X7X5sets
Machine Preacher curls
80X10
95X10,10,7,7,7.
Superset with
Tricep Pressdown
60X10
70X10,10,10,8,8
Weighted Incline Situps
25lbsX9,7,5
Notes:
Nice to start back up with the standing overhead press. I would have liked to have gotten in more movements on the arms but I just don't have the stamina yet.
Morning weight, 192.2 not a straight line but trending down. Not the easiest time of year to be disciplined, but we're doing it anyway.
Morning weight: 191
Notes: Going to keep it tight today and tomorrow so that we don't get hurt too bad on Christmas. Trying to get through the holidays unscathed.
12/24
A.M.
45 minutes on the Elliptical with the 40lb weighted vest, hardest level, highest incline
P.M.
D.B. Bench
60X10
80X10
90X8,6,6,5,4
C.G. Pulldown
120X10
140x10
160X9,76,6,7
Notes:
Really working on the form with the pulldowns. Just got to try not to blow it tomorrow.
Morning weight: 192.2
Notes:
So just a little bit of damage, got to pull it back down before New Years, my wife is having a big New Years Eve bash and then we get on this bitch and stay on it. I'm not sure why the obsession now with leaning up, I've been trying to figure out what happened but I can't put my finger on it. All I know is that switch has been flipped and it's become a primary.
12/27/2016
45 minutes on the Elliptical with the 40lb weighted vest, hardest level, highest incline
Notes:
Hit the diet hard yesterday only 1750 calories mostly boneless skinless chicken and vegetables spread out making sure I'm well hydrated and my reward is that my weight jumped to 194 this morning. Go figure. Going to stay on this hard. Benching later.
12/27/2016
P.M.
DB Bench
60X10
80X10
100X4,4,3,3,3
CG Pulldowns
120X10
140X10
160X10,7,7
WG Pulldowns
140X10
Notes:
That last rep on the last working set of the bench was such a grinder that I think time went backwards just a little. I was planning to do one more session with the 90s but the 80s were flying up so I thought I would just test the 100s and it went ok, next time will be better.
Always nice hen the weights just dont seem to get heavy. Handled those 100s fine.
Good luck with the cut man, tis the season.
12/28/2016
Standing Overhead press
55X10
65X10
75X10
85X10
95X7,7,5,5,5
Barbell Curls
60X10X5sets
Superset with
Tricep Pressdown
70X10X5sets
Weighted incline situps
25lbs X 12,9,8
Notes:
It was good to get the accessory day in. General fitness is still lagging but getting better. A little conflicted here because I want to put the legs back in but the Elliptical with the weighted vest is really helping me keep the weight off through the holidays. Soon though.
12/31/2016
45 minutes on the Elliptical with the 40lb weighted vest, hardest level, highest incline
Notes:
Wife is throwing a New Years Eve bash tonight. Pretty much every trigger food known to mankind is in our house presently. I have been keeping it together but I am not without sin. 193.4 last couple days. My wife assures me that by tomorrow night all the junk will be gone. Going to drive out and see my dad tomorrow. I'm bringing him a French Silk pie, his favorite and I will have a piece. I'm going to start with the meal plan on Monday. Benching later.
Do you weigh in at the same time frame each day? Such as, wake up, piss, weigh? Or does it change sometimes? Just asking because obviously if you weigh at different parts of your day, that would have an impactQuote:
Originally Posted by Buckfever
12/31/2016
DB Bench
60X10
80X10
100X5,4,3,3,3.
C.G Pulldowns
140X10X6sets
Notes:
Almost got 4 on the last working set on the bench. Wasn't feeling great so I was happy with the session. We'll start the meal plan on Monday and start hammering the workouts on Tuesday.
Happy New Year!!! Let's make it a great year as we share our iron journey.
I try to take a consistent morning weight. The problem is that the rest of my life is not consistent. My schedule can vary from 5 days with staggered hours to 4 10s. That impacts my workout schedule, my level of hydration and the quality of my meals. So my weight does fluctuate quite a bit. That said last year when I look at the graph my weight was 190+/-3lbs for pretty much the whole year. What I want is to shift that graph lower 6-7lbs nothing major, but I want to get on it early and keep it off so it sticks. Once the weather breaks keeping it off is a lot easier as I'm a lot more active.Quote:
Originally Posted by MRmichael.hooker
1/3/2017
45 minutes on the elliptical with the 40lb weighted vest, highest incline, hardest level. Calories burned: 522
Notes:
Ok here we go. My short term primary objective is to get down to 187 and I want to get there quickly. I want that to define the top end of the range for 2017 and then from there take a more balanced approach to leaning up and getting strong, maybe winding up somewhere around 182 we'll see. But until I hit 187 and even though I prefer lifting I've decided to principally stay on the Elliptical with the weighted vest on the lower body, for the calorie burn. I did try deadlifting 225 for a few reps in the basement beltless the other day and it came up pretty easy so that pacified my desire to get on the Squats and Deads for a bit. I did not take a weight because I don't want any negative energy, I will take a weight in the next few days once I have everything put it. I started the meal plan yesterday but couldn't quite keep it under 2000 calories and wound up snacking a little at the end of the day, I'll get it down soon. I'm recording the calories burned on the elliptical only as a measure of the pace that I'm keeping, tells me something about my fitness level, but mostly I just want to get the sessions in. Benching later.
1/3/2017
DB Bench
60X10
80X10
100X5,5,4,4,3
W.G. Pulldowns
100X10
120X10
140X10,10,8,7,7
Notes:
On the 5 rep of the first working set I got a little cocky and went too fast and lost my balance, tried to recover but couldn't lock it out, so I had to reset to get the 5th rep. At that point I decided to save it and see if I could add reps to the subsequent sets. It went well from there although there were some grinders. I got 14 minutes of mobility work in before the bench. It's something I have to commit to keep the mobility in the thoracic spine if I have any hope of moving up further on the bench. Young guy squating low bar got 4 with 385ish, I made sure to compliment him.
1/4/2017
Morning weight: 192.6
Notes:
Accountability.
1/6//2017
45 minutes on the elliptical with the 40lb weighted vest, highest incline, hardest level. Calories burned: 512
Notes:
Tweaked the thoracic spine just a bit, went to the chiro and he got it mobile, going to put the bench off till Sunday. I think I need a little more time between bench sessions anyway. I've completely eliminated alcohol consumption for now, not that I'm opposed to it and I wasn't much of a drinker to begin with, but I found that even half a drink was interfering with the quality of my sleep and as I'm slowly ramping up the workouts while tightening the meal plan I want to make sure I'm well rested. The meal plan is progressing nicely, but one of the biggest problems with indulging over the holidays, even if you don't overdo as far as weight gain, it is that you quickly get addicted to the crack(sugar). I find myself craving sweets even though ordinarily that's not big part of my diet. Slowly weaning myself off. I've been thinking more about why my increased interest in leaning up. I think it's age related. I see clients who at this age start slowing down and put on weight, or maybe it's the other way around they put on weight and slow down, but it's such a profound impact on their appearance, their function and health. So I think that's the driver, that I want to oppose that.
1/8/2016
45 minutes on the Elliptical with the 40lb weighted vest, hardest level, highest incline, calories reported: 525
Notes:
Pretty good control of the meal plan right now. Nice structure just rotating the vegetables and protein sources. The tweak in the thoracic area is improving but now I've tweaked the lower right erector. Probably from activities better discussed in a more intimate setting. Not sure if I'm benching later or waiting till tomorrow.
1/8/17 pm
DB bench
60X10
80X10
100X6,4
90X3(stopped)
CG Pulldown
120X20,12
WG Pulldown
120X8,10
Notes:
Handling the 100lbers with a strained erector was the biggest challenge. I wasn't sure I was even going to go, but I have good momentum on the bench so I wanted to do just enough while the erector heals. Went ok.
1/10/2017
45 minutes on the elliptical with the 40lb weighted vest, highest incline, hardest level. Calories burned: 527
Notes:
Injuries are healing but slowly.
1/10/2017 p.m.
Db Bench
60X10
80X10
100X6,5,3X3
W.G Pulldown
120X20,12
C.G Pulldown
125X15,9
Notes:
I did 14 minutes of mobility work before the Bench session and I was able to "pop" the lower right erector area, so it's a lot better. Almost got 4 reps on the 3rd working set on the bench so I think I'm one workout away from being back to where I was before the deload. I am doing the Elliptical sessions fasted. Not something I've ever done before but hearing Rex advocate for it, I think it's worth giving it a go. It's certainly not affecting my performance that I can tell. Weight is stuck here around 192-192.2, but definitely less of a gut. Meal plan is good just got to stick with it. The elliptical sessions are getting easier and easier and I'm of a mind to keep them and see if I can find a way to eventually incorporate the Squat and the Deadlift in there too. Benching again on Friday and on Sunday I hope to put the accessory day back in.
1/13/2017
45 minutes on the elliptical with the 40lb weighted vest, highest incline, hardest level. Calories burned: 526
Notes:
Went to the gym to get a session in and somehow scraped my finger moving the bar off the bench, enough to cause bleeding. I guess we'll have to wait till Sunday.
1/15/2017
45 minutes on the elliptical with the 40lb weighted vest, highest incline, hardest level. Calories burned: 537
Notes:
This past Friday I attended an appreciation dinner, which was quite decadent. And with that I now I have clear sailing until the 2/4 Church Gala. Last night I mapped it all out, 21 days of renewed vigor and this morning a very nice start with a strong effort on the Elliptical. Here we go.
1/15/2017
DB Bench
60X10
80X10
100X6,5,4X3sets
W.G. Pulldowns
125X20,12
C.G. Pulldowns
130X14,10
Notes:
The first working set on the DB bench did not feel great, but I told myself to focus and see if I could at least get back to where I was at before the deload. On the 3rd working set when I got the extra rep, my head immediately went to rep PR and it really was no problem. Started my assault on the pulldowns.
way to push and focusQuote:
Originally Posted by Buckfever
1/17/2017
45 minutes on the elliptical with the 40lb weighted vest, highest incline, hardest level. Calories burned: 539
Notes:
Wife is out of town for 8 days, after she left yesterday, I threw all of the junk food in the garbage.
1/17/2017
Machine Preacher curls
65X10
80X10
95X10,8,7,6
Siperset with:
Tricep Pressdowns
70X10X4sets,6
Barbell curls
60X8,10,10,8X4sets
Superset with
Lifefitness Tricep press
110X10
130X10
150X10,8,9,7
Weighted Incline Abs
25lbsX10,6,5,4,4
Superset with:
Calve press on leg press machine
190X10
210X10
230X10
250X9,9,6,6,6
Notes:
Decided to skip the shoulders because of the volume on the last bench session I wanted a little more recovery before the next bench session. Instead I did arms abs and calves which I've been neglecting. It was nice to get an extra workout in without impacting the rest of what I'm doing.
1/18/2017
Morning weight: 193.4
Notes:
Weight jumped for some reason up to 195.4, so I tightened the meal plan, yesterday I kept it right at 1800. I don't want to go lower than that. I think it's a combination of having high caloric foods in the house which are hard to estimate and also that I'm not active enough. I got rid of all the bad food the other day and have made 2 trips, stocking up with healthy choices mostly lean meats and fish and vegetables. That will take care of the meal plan issues, but I need to up the workouts and maybe add some treadmill walking to make up for the inactivity.
1/18/2017
~24.5 minute walk on the treadmill - 1 mile.
Notes:
Going to try and do something everyday that I can, even if it's small. Better than sitting.
1/19/2017
30 minutes on the treadmill 3%incline ~1.25 miles
Notes:
Morning weight 193.2, Yesterdays calories: 1840. I think 30 minutes walking is about all I'm going to do on the off days. I want to do it mostly with strength training and tweaking the meal plan. I'm only looking to supplement the activity level because I'm less active here in the winter. I'm actually pretty surprised by how much meat I've put on my thighs with the elliptical using the weighted vest. I think as long as I can gently increase the pace there I shouldn't lose too much leg size. I don't know what it is, still hell bent on leaning up.
1/20/2017
A.M.
45 minutes on the elliptical with the 40lb weighted vest, highest incline, hardest level. Calories burned: 548
P.M.
D.B Bench
60X10
80X10
100X6,5,5,4,3,3
C.G. Pulldown
130X20,11
Notes:
Morning weight:192.4
Yesterday I ate a lot of vegetables and held the calories @ 1634 which is lower than I wanted but I wasn't hungry, it's a lot of food when you're eating clean. Today I'm a little hungry. I'm starting to plateau on the bench, but I'm also getting a little bored. So either I'll restart the training cycle or switch to bodybuilding for a while to break it up, I'll decide by Sunday. Real happy with how the weighted elliptical workouts are going.
1/22/2017
45 minutes on the elliptical with the 40lb weighted vest, highest incline, hardest level. Calories burned: 551
Notes:
Drove out to Rockford to see my son yesterday after work, found a great Japanese restaurant which served grilled tenderloin Kabobs, with some white rice and a ginger salad. No excuses. Weight made a big drop but I'm not going to report it because it was a long drive and I slept in and I'm likely dehydrated. Continuing with the fasted cardio, I'm curious if over the long run it'll lean me up better.
Accessories later.
1/22/2017 p.m.
Overhead Press
45X10
55X10X10sets
Superset with:
Dumbell Shrugs
40X10
50X10,10
55X10X7sets
Machine Preacher Curls
80X10
90X10,10,10,8,8
Superset with:
Rope pressdowns
45X10X5sets
Barbell Curls
60X6
50X10,8,9,7
Superset with
Lifefitness Tricep press
110X10X5sets
Weighted incline situps
25X13,9,7,7,5
Lifefitness Calve Press
70X10
90X10
110X10
130X10X4sets, 20
Notes:
Had to go real light because I don't have the condition to handle volume, but that will come up. Hell bent on leaning up.
1/23/2017
Morning Weight: 189.6
Notes:
That's 2 days under 190, so I thought that might be legit. At 1800 calories the weight is stripping off, gradually but steadily. I've decided I'm taking it straight down to 182 and then I'll try to put on as much size and strength as I can at that weight.
That's the goal.
1/24/2017
A.M.
45 minutes on the elliptical with the 40lb weighted vest, highest incline, hardest level. Calories burned: 548
P.M.
DB Bench
60X10
80X10
100X7,5,5,4,3,3
C.G. Pulldowns
140X17,11,9,8
Lifefitness Calve Ext
110X10
130X10
150X10,12,10,20
Notes:
Meal plan is getting easier to adhere to, pretty much off the crack(sugar) now. As far as the Bench I'm actually surprised that I'm going up given the cut, so I welcome any progress even if it is small. For sure structurally I'm handling the 100s better. Truth is that I probably should have been using 95's but this gym past 60 goes up by
10lb increments so not much choice there. A little more focus on the ornaments. The weighted elliptical and the bench and pulldowns are keeping the mass on my thighs, chest and back but my calves and arms are lagging significantly, so I'm not going to neglect the accessory day anymore and I'm going to add calves to every upper body day to bring those up. Let's keep it going!!!
Those are some pretty heavy dumbbells! Nice work!