Handling those 100s pretty good now. Keeping the strength up while cutting out the crap is good too. I'm going to start refocusing on my diet as well. Things are getting a bit out of hand on my end.
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Handling those 100s pretty good now. Keeping the strength up while cutting out the crap is good too. I'm going to start refocusing on my diet as well. Things are getting a bit out of hand on my end.
Quote:
Originally Posted by Ed Eliason
Thanks guys, appreciate the support!Quote:
Originally Posted by Cellardweller
1/26/2017
30 minute walk on treadmill ~1.25miles.
1/27/2017
A.M.
45 minutes on the elliptical with the 40lb weighted vest, highest incline, hardest level. Calories burned: 544
P.M.
Standing Overhead Press
45X10
55X10
65X10X3sets,8X2sets,6X4sets
Superset with:
Dumbell Shrugs
50X10
60X10X10sets
LF Machine Preacher
80X10
85X10,9,6,6,7
Superset with:
LF Triceps Press
145X8
130X10X5sets
LF Calve Press
130X10
150X10
170X8,8,7,8,8
Superset with:
Hammer strength Ab crunch
60X10
70X8,8,6,5,5
Notes:
Developed a little impingement on the left side, I stretched this am and will again later. Need to work that out before Sunday. Really like that Hammer strength abdominal crunch, I'm going to stay on that. Fitness is improving, getting through these sessions with short rest periods without dragging too bad, which is good because it's going to get a lot harder as the weight creeps up.
I just want to say, that Hammer Strength Abdominal Crunch is amazing. The whole of my abs are sore today. If you have access to this equipment give it a go.
1/29/2017
45 minutes on the elliptical with the 40lb weighted vest, highest incline, hardest level. Calories burned: 540
Notes:
Space out a little in the beginning and then started pushing it too late. Abs are sore as hell so we'll see how the bench goes later.
1/29/2017
DB Bench
60X10
80X16,12,9,7,7,7
C.G. Pulldown
145X17
150X12
155X7
145X9
Notes:
My abs are so sore that even handling the 60s posed a problem. I thought about going to the Hammer Machines and doing a bodybuilding workout but I'm happy with how things have been going so I told myself try the 80s and see. I handled those okay so decided on the fly to stick with the 80s and get some volume. Great pump very happy with the session.
1/29/2017
30 minutes walking on the treadmill~1.25 miles
Notes:
I want to accelerate the cut. Yesterday I was feeling drained and upped the calories to 2000, mostly adding protein. I feel that if I can eat real clean I can just pull off getting by on 1800 calories, but I don't think I can go any lower. So I guess my thinking is to increase the treadmill walking to 30 minutes daily. This isn't even a vigorous effort I don't even break a sweat but my thinking is that it replaces 30 minutes of sitting and that's what is the main issue here in the winter, that I am so much less active. Anyway they'll be conflicts so I won't make it every day, but I'm going to try.
1/30/2017
30 minutes walking on the treadmill~1.25 miles
1/31/2017
45 minutes on the elliptical with the 40lb weighted vest, highest incline, hardest level. Calories burned: 557
Notes:
Last Wed I woke up feeling all puffy and bloated and I knew my weight rebounded and the scale confirmed it, I went from 189.6 to 193.2 in 2 days. 3 years ago sometime after the car accident I had ballooned to 212.5 and when I worked on getting the weight off, I had experienced this over and over again. The weight would come off and then it would bounce back. Initially I was very frustrated by this, but I actually believe there is some kind of physiology to this. I just mention this to suggest not to get frustrated with weight fluctuations, stick with the meal plan, get the workouts in and track it. As long as it's lower lows and lower highs over time, you're doing fine. This morning 190.6. One other thing I do like that I was able to push it this morning and got to a new high reading on the calorie burn on the elliptical. This suggests to me that by eating clean even with the calorie restriction, I'm not getting hurt too bad and that I can carry on with the restriction.
1/31/17 p.m.
LF Machine Preacher curl
95X10,10,10,6,5,6,6
Superset with:
LF Tricep Press
110X10
130X10X6sets
Cable Curls
30X10X5sets
35X10X3sets
Superset with
Tricep pressdown
60X8sets
LF Calve Extension
130X10, 150X10, 170X10,
190X10,9,7,7,10
Calve Extension on LF leg press
150X10
170X10
190X10
210X10X5sets
30 minutes walking on the treadmill~1.25 miles
Notes:
Left Shoulder is a little achy and the Abs are still on fire so I decided to bomb the arms and calves. While my focus is on cutting down to 182, after that I definitely want to be thinking about carrying as much muscle overall as possible and I'm not going to neglect the calve and arms. Cable curls were way too light but given how sore my abs got on a different movement, light is good for now.
Bet you're feeling that. Nice.
2/1/2017
30 minutes walking on the treadmill~1.25 miles
2/2/2017
30 minutes walking on the treadmill~1.25 miles
Notes:
Worked 8-6 then straight to a dinner meeting from 6:30-9, got home at 9:30 and immediately on the treadmill. The benefit of a journal, this community and accountability.
2/3/2017
A.M.
45 minutes on the elliptical with the 40lb weighted vest, highest incline, hardest level. Calories burned: 556
Late A.M.
DB Bench
60X10
80X18,12,9,8,8
C.G. Pulldown
140X10
150X15,8,6,6,7
Calve Press on LF leg press
210X10
230X10
250X10
270X10,10,10,14
Hammer Abdominal Crunch
90X10,5 Stopped still too sore.
P.M.
30 minutes walking on the treadmill~1.25 miles
Notes:
Real happy with the rep jump on the bench. Got to bring the calves up.
You should be happy! That's a ton of reps, nice work!
Quote:
Originally Posted by Cellardweller
Thanks guys!!!Quote:
Originally Posted by Ed Eliason
2/5/2017
Basement Deadlifts
135X10X2sets
185X10X5sets
Notes:
Son was home for the weekend, he's just started back up so we got a light deadlift workout in. Which was good because I haven't dealifted since I think September and my hands are soft.
2/5/2017
p.m.
30 minute walk on treadmill~1.25 miles
45 minutes on the elliptical with the 40lb weighted vest, highest incline, hardest level.
Notes:
Set the time wrong on the Elliptical so I had to restart it and didn't record the calorie burn although after the deadlifts and the walk I don't suppose it was that robust. Yesterday morning the scale said 189.8, see if we can push it down a little more in the next few weeks.
2/5/2017
30 minute walk on treadmill~1.25 miles
Notes:
Superbowl walk.
2/6/2017
30 minute walk on treadmill~1.25 miles
2/7/2017
45 minutes on the elliptical with the 40lb weighted vest, highest incline, hardest level. Calories: 546
Notes:
Legs felt fatigued from the recent volume of work. Pushed it the last 5 minutes, good pump.
2/7/2017
DB Bench
60X10
80X10
90X11
Notes:
Developed the aura of an exercise induced migraine so I shut it down. If it doesn't come on too bad maybe I can go again later.
2/7/2017
T-bar Rows
2PX10
2P+25X10X10sets
30minute walk on treadmill~1.25miles
Notes:
Even though I stopped the Bench workout shortly after the onset of the aura, it wasn't soon enough and the migraine came on anyway. I wound up sleeping it off and while I still have the post prodromal headache, I was able to get some work in and not waste the whole day. I have to say that I am starting to get a little frustrated with the cut. While there have been some improvements in strength, I think given my age and the diminished metabolism, I suspect I am going to have to shift to higher volume.
2/8/2017
30minute walk on treadmill~1.25miles
2/10/2017 a.m.
45 minutes on the elliptical with the 40lb weighted vest, highest incline, hardest level. Calories burned: 558
2-10-17
Machine Preacher Curl
95X10
110X10,7,5X5sets
Superset with:
Tricep Pressdowns
70X10
85X8,6,5X5sets
LF Tricep PRess
130X10
150X10,10,9,8,7
Superset with:
Cable Curls
42.5X10,10,10,8,7,7
Hammer Ab Crunch
70X7,10,7,6,6,5,5,5,5
Superset With
Calve raises on LF leg press machine
240X10
260X10X4sets
270X8,8,7,8,7,7
Notes:
Abs are weak. The weighted incline situps were simply not targeting the abs specifically enough. The calves have a long way too go but a nice jump in strength. Still can't generate a mean pump on the arms yet, I just hadn't worked them directly in so long but that will come. Tweaked the left shoulder a few back, it's better today, not sure if I go chest on Sunday or wait longer we'll see. Applying ridiculous discipline to the meal plan and pretty much going nowhere. But we'll just stick with it.
2/10/2017
30minute walk on treadmill~1.25miles
2/12/2017
Deadlift
185X10
205X10X5 sets
45 minutes on the elliptical with the 40lb weighted vest, highest incline, hardest level. Calories burned: 524
Notes:
I moved away last year from touch and go on the deadlift. It's harder for sure for one, but more importantly I find that it forces me to stay tight the whole time, keeping me in the groove real nice. Weighted Elliptical after deads is good. Hard but good.
2/12/2017 p.m.
T-bar Rows
2PX10
2+35lbsX10X7sets.
Notes:
Left shoulder is pain free now. I don't know if I tweaked the shoulder or if it was impingement or both. I have been steadily doing that hanging neck stretch which decompresses the spine. I decided to give it a couple more days to bench again to play it safe, so I'll go again on Tuesday. Not sure what to say about the weight. I am weighing everything and remain disciplined. So far I dropped and then bounced back to 195.2 then I broke 190 and bounced to 193.2, broke 190 bounced to 192.4, I seem to be treading water at 191+/-. Probably not patient enough, but I will persist.
2/14/2017
45 minutes on the elliptical with the 40lb weighted vest, highest incline, hardest level. Calories burned: 540
Notes:
So I've done some reading here on the forum about fat loss guidance and it's been very useful. Clearly most of what is advocated is that the intensity of the strength training is maintained to maintain the muscle along with maintaining adequate protein. So the idea that I had about increasing the volume of the strength training is not a good idea during a cut. For one it burns very little additional calories and it makes recovery more difficult which is more difficult during a cut and it also negatively impacts joint recovery because of the cut. So I'm just going to stick with the program of the strength training, trying to hit all the muscles to adequately hold onto or slightly improve muscle, continue with the light cardio for a small additional calorie burn, really focus on the macros and make sure I'm getting enough protein AND make sure I'm not going over on the calories and possibly pull that back slightly. While I am frustrated that the scale isn't budging, my pants are damned near falling off and I'm 2 notches tighter on the Inzer, so there is definitely recomp going on, I just feel the scale should be showing a drop given the effort. We'll keep at it.
2/14/2017
Bench Press
BarX10
95X10
115X8
135X6
155X4
185X4
205X3X7sets
W.G. Pulldowns
100X10
120X10
140X10
160X6X3sets,4X3sets,7
Notes:
The personal trainers were using all the benches by the dumbbell racks so I decided to Bench instead. Went okay, I didn't push it, I don't think I've benched since September. Pulldowns felt light so I moved up to 160, slowly moving up on that.
2/14/2017 p.m.
30minute walk on treadmill~1.25miles
Why do you care what the scale says if everything else is pointing towards improvement?
Because I don't think I can put on enough muscle to get the result I want without cutting weight.Quote:
Originally Posted by Ed Eliason
2/14/2017
Calve Raise on LF leg press
240X10
260X10
280X10
300X10X5sets
Note: Forgot to log the calve raises. Trying to grab every ounce of muscle I can.
Fair enough. There's a difference between losing weight and losing fat. I'd be happy with dropping the fat regardless of what the scale says. Right now I'm sitting at 186. That's 8 pounds heavier than this time last year. I'm leaner though so I'm happy. I wish you well brother. Keep up the hard work.Quote:
Originally Posted by Buckfever
Thank you. You too!Quote:
Originally Posted by Ed Eliason
2/17/17
Deadlift
185X10
225X10X4sets,9,6X5sets,4X3sets,5.
Notes:
Every rep reset. Not for time like Ed did, 3 minute rest between sets. But one warm up and got the 14 rounds.
2/17/2017 p.m.
45 minutes on the elliptical with the 40lb weighted vest, highest incline, hardest level. Calories burned: 530
Notes:
Not a lot of juice left after the morning deadlifts but we ground it out and got it in. Was originally planning accessories this afternoon, but I'm probably done for the day. I have added 4 scoups of Whey to the diet, I could not get the protein up without it. As it is it's still all about getting the protein in. I dipped down below 190 for the third time this year yesterday and promptly bounced over today, but the Inzer belt keeps getting looser and visually things continue to tighten up, so despite my whining we keep pushing forward. I am going to make one change next week on the Bench press, it's something that I had done when I was younger. When I had plateaued when I was younger on the 100lb dumbells, that's all we had then, I had switched over to a machine bench for a stretch, so that I could push it without a spot. We do have the plate loaded hammer strength bench(and incline) here at this gym so I'm going to get on that for a while and see if I can make some strength gains on that. We have some beautiful weather over here so I hope to get outside a bit. Heading out to see my son after work tomorrow. We'll be back in the saddle on Sunday.
Nice deads! I'm sure you're feeling it today. I know I am!