Solid bunch of work in here Alan. 20KM in 37 minutes definitely qualifies as getting after it. That is a quick time for that distance!
Your weights will move up once you start eating a little more again. Keep hammering the reps with good form and work hard to keep the muscle you have while you finish your diet.
Good to hear you are seeing physique changes! That is always nice to help with motivation.
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Thread: First Journal entry
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08-27-2020, 03:31 AM #1591
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08-27-2020, 06:43 AM #1592
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,276
- Rep Power: 15752
You're right about the chins being a good boost for biceps, and as long as you get the stretch & squeeze in your lats you're pretty much just as well off anyway. One tip I've worked in was a mid-rep pause, and iso peak hold (you know me!). The mid-rep pause can overdo it on your biceps already doing a lot of work, which is great for leaving your lats to come in and help out more. I do that on regular pullups too, it's a great burner!
Great to see you're enjoying progress. No matter how big or developed you get, there will almost always be a need/want for more, so as long as you're seeing proper progress you're all good! Keep it up, tweak here and there, adjust as you see fit, and eventually your new normal will be what used to be a huge endeavor. Onward and upward and that's how we do it Hopefully over time you'll get back on the ice and see how you can throw people around much moreLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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08-29-2020, 07:17 AM #1593
Thanks Shane, I hope to keep this up for a few more weeks.
Thanks for your pointers Stinner, I am trying this stuff and its interesting how it can change the feel of an excercise, you can get a lot of things without having to up weights, even taking some off and slowing it down can be the better method. My wife and I agreed after a few discussions that I am not playing hockey this year...to many risks. In order to throw some those fat old boys around I am going to have to bulk up tho !Please record my time/reps if I pass out
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08-29-2020, 07:30 AM #1594
Program: T Nation: "Three Days A Week Is All You Need" ....
https://www.t-nation.com/workouts/3-...s-all-you-need
Weigh in 167.4lbs
Waist 33.5"
Warm up: Few minutes skipping rope, Catalyst athletics warm up:
More Warm Up: Snatch high pull+snatch ...... a few light reps of this starting with just the bar and then up to 38kg
Snatch Dead Lifts...snatch start postion/wide snatch grip. (sub for dead lifts)
62kg x 8
62kg x 8
62kg x 8
Seated dumbbell presses
25lbs x 15
25lbs x 15
25lbs x 15
Cable Pull Downs..chin up grip
102.5lbs x 12
102.5lbs x 12
102.5lbs x 12
Hammer Curls
20lbs x 12
20lbs x 12
20lbs x 12
Overhead Cable extensions,(sub for PRJ Pullovers)
35lbs x 12
35lbs x 12
35lbs x 12
Finisher
2.5KM run
Notes: Work out performed fasted. Weight down some more, I also felt very weak today, snatches were terrible. As far as the core work a bit of extra weight and a rep or two extra. Have a great weekend!Please record my time/reps if I pass out
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08-31-2020, 05:22 AM #1595
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08-31-2020, 05:31 AM #1596
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08-31-2020, 05:37 AM #1597
Program: T Nation: "Three Days A Week Is All You Need" ....
https://www.t-nation.com/workouts/3-...s-all-you-need
Warm Up: few minutes of skipping rope, Catalyst athletics warm up
More Warm up; A few sets of BTN Jerks
Squats
20kg x 6
20kg x 6
40kg x 6
50kg x 5
60kg x 2
65kg x 8
65kg x 8
65kg x 8
RDLS
51kg x 8
51kg x 8
51kg x 8
Chins (band assist with little red band)
6
5
5 (plus 5 negs BW)
Dips (BW)
8
4
6
Farmers Carry
45lb grip plate in each hand, walk for 30 seconds, rest for 30 seconds, x 6
Notes: Nothing much to note, ate before this as its squat day..so my pre workout was a 0atmeal (160 Calories).
See you mid week!Please record my time/reps if I pass out
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09-01-2020, 05:01 AM #1598
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7753
Good looking session on that last one CPW. Straight and to the point. Hope the three-day a week program is going well my friend.
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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09-01-2020, 01:51 PM #1599
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,276
- Rep Power: 15752
A strong core and legs go a looong way! Those bigger guys usually have a low center of gravity but aren't strong. Eventually with both size & strength you can be like me and brickwall people when they run YOU - lol
You're right, you will get A LOT out of maniupulating rep tempo and the like. You've seen my journal more than anyone, and I tend to pay attention to that stuff more than most. I'm probably overboard, but I also out-gain gear-using friends in their 20s so I think it's served me greatly. I feel a good mix between strength, power, density, and hypertrophy stuff makes for the best results all combined. The trick is finding which muscles respond better to that slower control, and which are not worth wasting the time on. Comes with experience, and the only way to know is to test it out and be truthful to yourself. Sounds like you have the mind for it, so good luck with itLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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09-03-2020, 02:31 AM #1600
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09-03-2020, 02:43 AM #1601
Yesterday
Program: T Nation: "Three Days A Week Is All You Need" ....
https://www.t-nation.com/workouts/3-...s-all-you-need
Warm Up: few minutes of skipping rope, Catalyst athletics warm up
Floor Presses (sub for incline dumbbell press)
20kg x 8
20kg x 8
47kg x 8
47kg x 8
47kg x 8
One Arm Land Mine Rows (Sub for one arm dumbbell rows)(PWO)
19kg x 6
14.5kg x 8
14.5kg x 8
Bulgarian Split Squat
2 x 25lb dumbbells
10
10
10
Back extensions
20kg x 8
40kg x 8
40kg x 8
40kg x 8
Thats it.
Not much cardio or almost no conditioning lately, doing some 30 minute walks most days, the calorie reduction starting to effect my energy level I think. No time for cleans this morning. One arm land mine rows: I was tabulating my weight wrong in previous sessions, I am actually repping 14.5kg, I tried doing 19...this led to bad form. I either have to get a set of 40lb dumbbells or switch to some other kind of rowing as bending over unsupported with a landmine or barbell strains my lower back. Other than that.. a kg here or an extra rep there added. See you friday!Please record my time/reps if I pass out
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09-03-2020, 01:56 PM #1602
Nice work in here Alan. I am really impressed with powerblocks for dbs. If you can find them they take up little room and are really quick to be able to change the weights. I found mine on ******** marketplace in my area. They are not cheap, but they are worth it. You might be able to take your flat bench and put it on some blocks and raise it up high enough to do some BB seal rows.
Picking up a rep here and there is still a win.
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09-03-2020, 02:28 PM #1603
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09-04-2020, 05:18 AM #1604
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7753
Digging the looks of that last session CPW. Nice work there. As far as the calorie deficit affecting your energy, I noticed this spring/summer that my body adjusts after a couple of weeks and then I end up feeling much better than before after a while. Stick with it my friend.
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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09-05-2020, 05:56 AM #1605
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09-05-2020, 06:19 AM #1606
Program: T Nation: "Three Days A Week Is All You Need" ....
https://www.t-nation.com/workouts/3-...s-all-you-need
Warm Up: Few minutes if skipping rope, Catalyst athletics Warm Up
More Warn Up: Various muscle snatches, snatch pulls and then snatches up to 39Kg
Snatch Dead lift (sub for dead lifts)
63kg x 8
63kg x 8
63kg x 8
Seated DB Press 35lbs DBs
6
6
8
Cable Pull Downs Chin Up Grip
105lbs x 10
105lbs x 8
105lbs x 9.5
Hammer Curls
Overhead Tricep Cable Extensions (sub for PRJ Pullovers)
35lbs x 10
35lbs x 10
35lbs x8
Finisher
2.5KM Run
Notes, Not much to say, Going to the 35lb DBs on the press was a 10lb a side jump because I do not have 30lbs DBs so I went easy on the reps. Other than that business as usualPlease record my time/reps if I pass out
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09-07-2020, 06:08 PM #1607
Program: T Nation: "Three Days A Week Is All You Need" ....
https://www.t-nation.com/workouts/3-...s-all-you-need
DELOAD WEEK
Warm Up: Few minutes if skipping rope, Catalyst athletics Warm Up
Work Up: BTN Jerks, several triples and doubles.
Squats
66kg x 5
66kg x 5
66kg x 5
RDLS (sub for lying leg curls)
63kg x 8
63kg x 8
63kg x 8
Some Chins and Dips easy with band assist
Cardio/Conditioning
C2 Rowing Pyramid
100m, 200m, 300m, 400m, 500m, 400m, 300m, 200m, 100m Rest 50 seconds between intervals try to keep a consistent split .
Notes: Easy deload session, the jerks were fun. See you WednesdayPlease record my time/reps if I pass out
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09-08-2020, 03:50 AM #1608
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7753
Nice looking last two sessions CPW. Hate it when that happens with the dumbbells and you have to skip 10 pounds, especially on OHP. I have 30's and 40's so I just work with those. I really only use them for OHP or variations of that. They are too light for bench or rows, but occasionally I'll throw in some super high-rep sets of those lifts with them. I used them as KB's too though, which is helpful. Enjoy the deload week!
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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09-08-2020, 04:45 AM #1609
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09-09-2020, 05:22 PM #1610
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09-09-2020, 05:28 PM #1611
Quick Note don't feel like typing a lot, tired
DELOAD WORKOUT
Easy 20km bike ride with the family, nice loop on a flat shoreline road.
10 minutes of jump rope
Some Power cleans doubles up to 50kg
Floor Presses, nothing but bar...3 reps of 16-20
One arm landmine rows 3 sets nothing but bar...
Bulgarian Split squats, 3 sets of 8, 15lb dumbbells
Easy workout although a little bushed from the ride. Diet out the window this week.
Catch you FridayPlease record my time/reps if I pass out
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09-10-2020, 04:21 AM #1612
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09-12-2020, 10:14 AM #1613
Program: T Nation: "Three Days A Week Is All You Need" ....
https://www.t-nation.com/workouts/3-...s-all-you-need
DELOAD WEEK
Weight in: 167.8lbs
33.25" waist
Warm Up: Freestyle jump rope, Catalyst athletics warm up
Work Up: Muscle snatches: several sets of triples and doubles
Seated Dumbbell Raises
20lbs x 12
20lbs x 12
20lbs x 12
Snatch Dead lift, snatch start position, snatch wide grip
65kg x 4
65kg x 4
65kg x 4
Pull Downs with chin up Grip
Forgot the weight....light
Hammer Curls
15lb dumbbells I think...who cares its deload
Overhead tricep extension with cable, (sub for PRJ pull overs)
Light as well
Finisher
2.5 km run
Notes: because I was working light today I took the time to play around with working slower, testing slightly different grips, doing some "peaks" and varying the range of motion and angles of the cable work especially...got a real good feel how this can change how it affects your muscles with more of a burn feel. Very Interesting...thanks Stinner
I seriously need to get back on track with diet and cardio, I need to hit my goal of 32" waist and move on. No Change in weight or waist this week. I had some questionable eating off and on since last Saturday.Please record my time/reps if I pass out
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09-14-2020, 04:36 AM #1614
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09-14-2020, 05:04 PM #1615
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09-14-2020, 05:11 PM #1616
Program: T Nation: "Three Days A Week Is All You Need" ....
https://www.t-nation.com/workouts/3-...s-all-you-need
Warm Up: Few minutes of freestyle jump rope. Abbreviated Catalyst warm up
Work Up: BTN Jerks
Squats:
66kg x 6
66kg x 6
66kg x 6
RDLS (sub for lying leg curls)
63kg x 8
63kg x 8
63kg x 8
Chins
3bw+5 negs
3bw+5 negs
4bw +3 negs
Dips
6
6
7
10 (Band assist)
Farmers Carries
2 45lb plates, carry for 30 seconds rest for 30, x 6
Notes:
My lower back is sore as fuk last couple of days. I might have to back off on the weight, Ill decide later on this week. See you wednesday.Please record my time/reps if I pass out
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09-28-2020, 04:49 AM #1617
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09-29-2020, 03:42 AM #1618
- Join Date: Dec 2015
- Location: North Carolina, United States
- Age: 44
- Posts: 5,340
- Rep Power: 7753
Yep, hope you're doing well CPW.
All-Time PR's and Info:
M, 5'10", 175 lb
Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 29 Rounds
IG: trentmas.nc
Youtube Channel: https://www.youtube.com/channel/UC7v5c_ToyBkd6_3hP2jl94w
Galatians 2:20
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10-01-2020, 04:09 AM #1619
Im all good actually, thanks!
However my personal laptop has died a few weeks ago and my new MacBook pro wont load the website for some reason, have not figured that out yet....I can only log on at work on my desktop, most days I dont have time other than taking a quick peak at the forums.
About the back, I started squatting to just parallel (not ATG) and stopped doing snatches/full cleans to see if that had any affect, so it has been way better since making those changes.
I will catch up again soon.
Thanks guysPlease record my time/reps if I pass out
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10-01-2020, 05:59 AM #1620
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