Tmax version .5

[Tmax55]

Friday leg day

Not without a sense of fear did I undertake this workout it was almost twenty years since I did legs on 48 hours rest.

Deadlifts (sumo)
205x8
275x5
345x2
345x2
275x5
205x8

Lunges (dumbells)
60s 3x5

Hamstring curls single leg
35
8,6,5

Leg extensions single leg
90 2x8

[discdoggie]

This is so I can chronicle what excersizes I do and rep ranges. I do not do as many sets as many people do. I do larger rep ranges than many people do.

If someone else finds benefit in reading this that's great. If not I can at least refer to it later.

I'm not looking either to brag about how much I can lift or to be criticized over it so I will not be posting weights lifted.



.

Ha! I've started a log to chronicle my journey through the transformation challenge, and I also do not post poundages. There are several reasons. It's pretty sad but would you be surprised that some people actually lie about their lifts? And the #'s don't mean **** to me unless I see a vid. Someone claiming to do 25 pullups and the chin isn't even clearing the bar...

[discdoggie]

But now I look and see you ARE posting poundages?


You are doing good work.

[Tmax55]

But now I look and see you ARE posting poundages?


You are doing good work.

Thanks...its too hard for me to remember what I did with lifts I do infrequently if I don't.

I train mainly for size, so if my form on a lift isn't kosher for powerlifting, like I have to arch my back on an incline because I don't have a spotter - then so be it. Although I try to use the right form.

[Tmax55]

Monday

Chest, Tri's, & Bi's

Starting Doubles for incline:

295 3x2, 275x2

Dumbell Flies

60's 4x8

1/2 Rep Incline
135 3x15 1x12

Incline Curls
20 3x10

Overhead extensions single arm
30 3x10

Rope Pushdowns

I did not look at the weight as my left elbow was bothering me today so I just put a weight that got a good pump going and did 3 sets to failure.

[Tmax55]

Leg Day

Low Bar Squats
225x8, 275x6, 315x4, 315x3, 315x3, 275x6, 225x8

Struggled with depth at 315...had one good rep on the 2nd set others were just short of parallel. They weren't half squats, but they would've been red lighted. First time in many months I had that much weight on - and it felt much more steady than it did months ago (when I stupidly thought I could squat 315 after taking years off), but I must continue to work on depth.

Dumbell Lunges 60's
3x6

Lying Hamstring Curls 35's
6,6,4

[Tmax55]

Experiencing some mild doms from lunges. I'm not going to lie - I feel lunges more in my legs than I do squats - almost always have. Yes, this makes me a very odd duck.

Back/Shoulders/Biceps

Pullups

18,9,8,5....best part of cutting hit 40 in four sets not five.

Side Lateral Raises 30 3x10

Low Rows 200 3x8

Rear delt raises 25 3x10

Bent Over Rows 135x10, 185 2x6

Standing dumbell curls
35x10
50 2x8

[JohnButz]

Experiencing some mild doms from lunges. I'm not going to lie - I feel lunges more in my legs than I do squats - almost always have. Yes, this makes me a very odd duck.

Back/Shoulders/Biceps

Pullups

18,9,8,5....best part of cutting hit 40 in four sets not five.

Side Lateral Raises 30 3x10

Low Rows 200 3x8

Rear delt raises 25 3x10

Bent Over Rows 135x10, 185 2x6

Standing dumbell curls
35x10
50 2x8

In on this! Nice work on those pullups man! I did a pyramid at the very end of my workout today with some wide grip pullups---after that I was spent. haha

[Tmax55]

Thanks John.

Today was leg day - still had leg DOMS (particularly in my gracillis and adductor muscles) so I decided to focus on my Deadlifts:

Sumo Deadlifts
225x8 (unbelted)
315x4 (unbelted)
365x2 (belted)
385x1 (belted had more just getting used to what are for me bigger weights)
315x6 (belted - could've taken it off but the damn thing is a pain in the ass to put on/take off so left it)

I have not deadlifted that heavy in 18 years since I had a serious hand injury, which weakened my grip. I gave up Deadlifting after I could not come back from that injury to my prior level in what I thought was a reasonable time (apparently I sold myself short back then).

I know its not big numbers for many people but I was happy with them today, particularly given my history. Never Deadlifted much even before I stopped so actual PR's may be possible. Card carrying member of the Raw Squat more than I Deadlift club.

I tried front squats but it was a non starter because of the DOMS so I just went to single leg extensions:

65x8
90 3x8
65 3x10

That was it for the day, short sweet and better than nothing.

[Tmax55]

Steady state cardio 40 mins

444 cals
115 avg hr

[Tmax55]

Steady state cardio 42 mins forgot to program my weight so ill guess 420 cals burned.

[Tmax55]

Chest & triceps

Incline press

295 2,2,2,3.5 (first set was without a spotter, this may look like i was holding back but I never had a third rep in me until that fourth set I put 3.5 because I needed maybe ten pounds of help on the fourth rep)

I'm really encouraged by this my 2014 goal of 315x5 is not so far off.

Half rep inclines 135

20,20,18,15

Dumbell flies 60s
9,8,7

Close grips 135x5

Cable flies 6 plates 10,9,8

Tricep push downs 3 sets of fifteen (not worried about weight due to tennis elbow)

Seated overhead tricep extensions 70
3x8

Single arm cablepushdowns 40 10,9,8,7

Performed without rest

Couldn't do dips as they hurt my elbow too much lately.

[Tmax55]

Today was supposed to be legs - it was an utter crap workout - I should've stayed in bed. In fact I did not want to get out of bed, felt stiff and sore when I did get out of bed.

What a dramatic difference from last night when I felt great.


Warming up for low bar squats I felt tightness and soreness in my left inner thigh and both quads.

I did 225x10, 225x5x3 to a box because I was lifting like an idiot and not hitting depth.

I did single leg extensions 65 pounds 5x8.

After reflecting for the day I just need to grow a pair. Thinking about squatting tomorrow. Stupidity should be painful.

[Tmax55]

Since I am cutting I decided to take the Wednesday off that I had scheduled and did

Back, Shoulders, & Biceps

Pullups (when I get so I can do 40 reps in three sets I am going to move to weighted pulls, but weighted pulls historically never really let me progress in terms of the most pullups I could do in one set)

19,10,8,7 (feel pretty good about 19, I think that's more than most people who are my age and workout can do)

Side Laterals
30's 10,10,10,8

Dumbell Rows 100's (for some reason I just hate dumbell rows, which tells me I need to do more of them - had to talk myself into doing them at all)
2x10

Rear Delt Raises Dumbells
20's 4x10

Incline Curls
25's 3x10 (last set was difficult)

Standing Curls 30's x10 (wanted to leave, was the only person in the gym, thought it would be rude to just leave without letting the person know they could close - couldn't find him so decided to just screw around doing more sets)

Cable Curls (unable to get full extension on the bottom, since I was using a machine ill suited to cable curls) 40x10

It was an above average workout, but I did not push too hard because I am deadlifting tomorrow...I think I need to re-arrange my workout as this is becoming a theme, yet I am reluctant to do so as I am making gains.

[JohnButz]

Since I am cutting I decided to take the Wednesday off that I had scheduled and did

Back, Shoulders, & Biceps

Pullups (when I get so I can do 40 reps in three sets I am going to move to weighted pulls, but weighted pulls historically never really let me progress in terms of the most pullups I could do in one set)

19,10,8,7 (feel pretty good about 19, I think that's more than most people who are my age and workout can do)

Side Laterals
30's 10,10,10,8

Dumbell Rows 100's (for some reason I just hate dumbell rows, which tells me I need to do more of them - had to talk myself into doing them at all)
2x10

Rear Delt Raises Dumbells
20's 4x10

Incline Curls
25's 3x10 (last set was difficult)

Standing Curls 30's x10 (wanted to leave, was the only person in the gym, thought it would be rude to just leave without letting the person know they could close - couldn't find him so decided to just screw around doing more sets)

Cable Curls (unable to get full extension on the bottom, since I was using a machine ill suited to cable curls) 40x10

It was an above average workout, but I did not push too hard because I am deadlifting tomorrow...I think I need to re-arrange my workout as this is becoming a theme, yet I am reluctant to do so as I am making gains.

Nice work on those pullups!

[Tmax55]

Friday was leg day it didn't go we'll

Sumo deads

225x8 315x4 365x1 405 fail 405 fail 365x1 315x4 225x8

I am not pushing my knees outward enough and using too much back and hamstrings. Ironically for me grip seems fine.

I did some front squats, low bar squats, and lunges, but nothing with decent weight to rep ratios and then called it.

[Gadsen]

I just switched from convention DLs to Sumos because of some minor low back issues. Since we are about the same size I'm curious. Have you always DL'd Sumo?

Oh and great job on the pullups.

[Tmax55]

I've deadlifted maybe 20x in my life. Yes, always sumo. I did "compete" in powerlifting when I was younger but that was mainly because I was a bber who could rep extremely high weight for squats before I had injuries. I had a few pl friends who talked me into "competing" a few times but my deadlift prep consisted of trying it out for two weeks before the competitions.

I'm really quite embarrassed by the amounts I am dling and squatting but all I can do is try to get better.

I'd rather just do sumo than try to learn conventional at my age. I don't want to injure my back. Everything I do is self taught from watching videos of myself and comparing it to people who know what they are doing on youtube.

And thanks.

[Tmax55]

Chest.& triceps

Workout started poorly but finished well.

Incline press 225x3 305x1 (supposed to be 4x2 at this weight but I had soreness in my chest and weakness I've no idea why) 225x5, 225x5

Single dumbell inside chest 110, 4x15

Half rep incline 135x15

Dumbell flys 60 3x8

V bar tricep push downs 96 3x15

Single dumbell behind head extensions 70 3x8

Single arm cable push downs alternating arms 46. 10,9,8,7,6,5,4,3,2,1

Seated machine bench 237 3x8

[Tmax55]

Leg Day

Low Bar Squats
225 parallel 8,10,10
135 atg 10

Leg Press (first time in about 12 years doing this)
4 plates (single leg) 4x8

Stiff Legged Deadlifts 75 dumbells
3x10

Leg extensions (single leg) 80x5

Not a terrible workout which seems to be an improvement over recent leg workouts but still not very good. being a former runner who started lifting with 4% bodyfat, although ridiculously skinny at that time, I've never really cut much before while trying to lift decent and its much harder than I thought it would be. The good news is that I am slightly ahead of schedule for my cut and my waste is starting to improve. I had thought I would cut until the end of April, but now I have hopes of ending the cut a week sooner.

I'll still be at a relatively high body fat compared to some but I should end around 14-15% at my current pace. At that point I plan to do about a month of maintenance calories to restore some strength, then either cut further or start a slow bulk. I'm much happier bulking so if I had to guess I would guess on a bulk then.

[Tmax55]

Back, Shoulders, Biceps

Body Weight Pullups:

21,11,8...hit 40 in three sets - going to move to weighted at 25 pounds for next week...very happy with 21 in first set, but I had no more there and my 2nd set was a bit short of the 12 I wanted as a result.

Side Laterals: 30's
10,10,10,8

Low Cable Rows: 180 4x8

Bent over Rear Delt raises 20's 4x10 (probably should up the weight a bit on these)

Incline Curls 22.5's (yes we have those but no dumbells over 100 there)
3x10

Overall an above average workout...eating some carbs 30 mins before and some having 66 mgs of cafiene (I can't spell worth a ****) seemed to help.

[Tmax55]

Friday leg day

Very happy with this workout...since I've been cutting I've been beat up, and sore which was negatively impacting squat depth, weight, and reps. I decided to do a refeed of sorts and got 3100 cals on Sunday. Maintenance is 3250. I've bed getting around 2800. Also to aid recovery I did no cardio in the last week.

Low bar squats 225 10,10,10,8,8 changedy stance to slightly narrower and that made it easier to hit depth. This is the most total reps I got at depth in some time. I still need to up the weight but two out of three is better than ofer.

Leg extensions single leg
55x10 warmup, 100x8, 125 3x8,100x8
Haven't gone this heavy in years. Felt strong.

Stiff legged deadlifts dumbells 95s 3x10
This was also heavier than i remember doing in a long time.

[Tmax55]

Monday:

Chest and Triceps

Incline Press 225x3, 275x1, 305x2 this felt like the bar was made up of material from a neutron star (heavy as hell), 295x2, 295x1, 225x10 (surprisingly easy had more but racked it)

Incline Press Half reps 135 15,15,12

Dumbell flys 60's 10,9,8

Weighted Dips 25 8,6,6

Overhead rope push out (no idea what the technical term for this is) 92 pounds 10 reps

Seated overhead single dumbell tricep extensions 70 3x8

Dips 10

Machine Bench Press 250 3x8


Overall the workout was good, but I am stuggling with the heavier weights.

My cut continues to progress nicely. I've gone from 206@23.5% fat in September up to 226@21% in February to 215@roughly 17% now. When I get back to 206 I will bulk again regardless of bodyfat percentage. I'm guessing I could be slightly below 15% at that point.

I'm trying to stay between 205 and 225 until I approach my target fat percentage of 10. This keeps the bulk/cut cycle to about 4-5 months each at most. I don't enjoy cutting due to the weakness it causes, but my family is being more accepting of it since cutting for me entails eating 2800 or so calories, which they see as a massive amount (hehe).

Its quite obvious that I will not be 230@10% this year, but I really can't complain about where I am. I think I can end this cut at the end of April at about 206, 14%. At mid September I hope to be 225 at maybe 17%. Then I could be 205-6 at 10% by the end of November. I don't know if these are complely realistic, but its quite obvious that 230@10% is a next year thing.

Although I hate cutting more than bulking it seems to be the easier of the two for me.

[JohnButz]

Nice progress on the cut!

[Tmax55]

Thanks John,

Tuesday leg day:

Sumo deadlifts
225x8 doh unbelted
315x6 belted
365x2 belted
365x1 belted
315x5 belted
225x8 doh unbelted

Grip was the weak point, now that my tennis elbow has reduced to a dull roar I will do some farmer carries on back day.
Thinking about getting wraps, but I've always been somewhat against them even with some slight nerve damage in my left hand.

Dumbell lunges 60s 5,6,6,6... I had more in me but last time I did lunges I had mild doms afterwards.

Hamstring curls 35 single leg 8,6,4

Stiff legged deadlifts 95s x12

[Tmax55]

Thursday - Back Shoulders & Biceps

Pullups (could not find a dip belt at the local store so need to order one - thus only bodyweight pulls)
21,11,9 (First two sets the same as last week got one more rep on last set. Right shoulder is bothering me feels ok when I lift but like its tweaked the rest of the time, which hurts confidence).

SLR's 30's 3x10

Low Rows 190 4x8

Rear Delt flies 25's 4x10

Farmer Carries 75's 80 steps, 50 steps, 65 steps.

Incline Curls 22.5's 3x10

[Tmax55]

Friday was leg day.

Low bar squats 225 5x10
Depth continues to improve. Felt strong but since I started this cut this was the most volume I did in a long time so just stuck with 225 rather than move up.

Leg extensions single leg
90x10
115x8
125x8
115x8
90x10
I may have mistakenly put that I went as high as 125 in my last workout but 115 was as high as I went on that one so this was a Tom version .5 best.

Sdls 100 dumbells
10, 14 (told myself if I averaged 12 per set no more sets)

It was just about perfect in terms of how hard this workout was (very). Had nausea at the end. Felt like I got the most out of everything and legs were shaking at the end.

Went to dinner with friends so at maintenance cals. Will continue cut today.

[Tmax55]

Chest and Triceps:

Incline Press 225x3, 275x1, 305x2, 295x2, 295x2, 295x1, 225x9

Half Rep IP's (overdid this) 135 x25,x30,x20

Dumbell Flies 60 x10,x8,x7

Dips
BWx10, 25 3x5, BWx8

Seated overhead extension two hand 70 2x8

Saw an old friend at the gym and spent too much time talking not enough time lifting.

[Tmax55]

Tuesday - Leg Day

Sumo Deadlifts: 225x10, 315x5, 385x1, 385x1, 315x6, 225x10

Lunges - Dumbells 60's 6,7,7

Hamstring Curls Single leg 35's 8,6,3

SLDL's 100's x10

My grip is the weak link in my deadlift particularly in my damaged left hand. I should get wrist wraps, but I want my grip to improve.

[Tmax55]

Back/Shoulders/Biceps

Pullups (extreme wide grip)
18,12, 8, 6( last set after first set of slrs)

Side Lateral raises 30's
10,10,10,8

Bent over Rows
135x10, 165x3x8, 135x10

Rear Delt reverse flies 25's 4x10

Incline Curls 25's 3x10