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  1. #1561
    Registered User Cantplankwell's Avatar
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    Program: T Nation: "Three Days A Week Is All You Need" ....
    https://www.t-nation.com/workouts/3-...s-all-you-need

    Day 1

    Warm Up: the usual freestyle jump rope and catalyst athletics warm up

    More Warm Up: BTN Jerks, a few sets of doubles and triples, light weight.

    Squats:
    20Kg x 6
    20kg x 6
    40kg x 6
    64kg x 8
    64kg x 8
    64kg x 8

    RDLS 3" Deficit (sub for leg curls)
    48kg x 8
    48kg x 8
    48kg x 8

    Chins
    10, 10, 10, (grey band)

    Dips
    6 (red band), 5,6,5,5,5 (BW)

    Farmers Carry
    45lb grip plate each hand x 150' (30 seconds) x 6

    Morning Session Timed out, prob do cardio/conditioning for tonight after work...will see.

    Notes; Volume is beginning to tell, I am sore a lot of times in a different way that I am not used to....much of the time...it feels good ..like progress. Progressing BTW (by weight or reps) on the main movements in the first 4 things, may mean having to accept expending less energy/effort on the 5th or 6th item (accessory) items. Not tracking calories ATM...Since I have a reasonably well regimented eating plan...usually the same items...serving sizes, I know that I am eating below maintenance by a small amount globally as I dont eat much in the morning if at all and have minimized carbs... so I am very slowly losing weight..and seeing some new shape I have never notice before, going to be awhile before my guppy gut disappears...no BB.com poster boy for me. hopefully I can keep this up.
    Strength + Cardio + Proprioception = dominance
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  2. #1562
    Registered User shaneinga's Avatar
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    Nice workout there Alan. Good to hear you are enjoying and finding new gains in the higher volume training. Also great to hear that you are seeing good physique changes and dropping pounds. All good things in here man. You don't have to be a poster boy for bb.com, I believe we all fall short of that, and most of those poster boys are enhanced, photoshopped and are only in that condition for the day of the poster picture being taken. Keep after it and the gut will disappear, it is unfortunately one of the last things to go and the first things to show up on us dudes.
    IG @ JustShaneinGa
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  3. #1563
    Still Pounding! TM79's Avatar
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    Great work in here CPW! As Shane said, I'm glad you're dropping some pounds and enjoying the higher volume/reps. If you're enjoying yourself and getting the results you want without getting injured I'd call that a win-win-win. As for the lingering gut, I feel your pain... And with my appetite for good beer, I doubt mine will ever fully go away. Keep it up my friend!


    PS: How do you guys use photoshop?
    All-Time PR's and Info:
    M, 5'10", 180 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: 27 Rounds
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  4. #1564
    Registered User Cantplankwell's Avatar
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    Originally Posted by shaneinga View Post
    Nice workout there Alan. Good to hear you are enjoying and finding new gains in the higher volume training. Also great to hear that you are seeing good physique changes and dropping pounds. All good things in here man. You don't have to be a poster boy for bb.com, I believe we all fall short of that, and most of those poster boys are enhanced, photoshopped and are only in that condition for the day of the poster picture being taken. Keep after it and the gut will disappear, it is unfortunately one of the last things to go and the first things to show up on us dudes.
    Originally Posted by TM79 View Post
    Great work in here CPW! As Shane said, I'm glad you're dropping some pounds and enjoying the higher volume/reps. If you're enjoying yourself and getting the results you want without getting injured I'd call that a win-win-win. As for the lingering gut, I feel your pain... And with my appetite for good beer, I doubt mine will ever fully go away. Keep it up my friend!


    PS: How do you guys use photoshop?
    Thanks gents!

    For sure if I want to stay uninjured I have to chase small changes in volume, and exta kg and rep or two here and there, its a slow road. The hardest part is the diet, I just eat too much in the evening.
    Strength + Cardio + Proprioception = dominance
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  5. #1565
    Registered User Cantplankwell's Avatar
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    Program: T Nation: "Three Days A Week Is All You Need" ....
    https://www.t-nation.com/workouts/3-...s-all-you-need

    Day 2

    Warm Up: Jump rope, just a few minutes of straight singles, abbreviated catalyst warm up

    More Warm Up: Power Clean+Hang clean, a few light sets

    Barbell Floor Press, (sub for incline dumbbell press)
    20kg x 8
    20kg x 8
    44kg x 8
    44kg x 8
    44kg x 8

    Single Arm Rows with landmine (PWO)
    12.5kg x 8
    12.5kg x 8
    12.5kg x 8

    Dumbbell Bulgarian Split Squat
    20lbs x 10
    20lbs x 10
    20lbs x 10

    Barbell Good Mornings (sub for back extensions)
    20kg x 6
    40kg x 6
    40kg x 6
    40kg x 6
    40kg x 6

    Calf Work Skipped today

    Cardio: Timed out this morning, try to do something tonight, rowing or LISS - walking, does not matter as long as I do something.

    Notes:
    This workout was done fasted.
    A kg and a rep or two was added here and there.
    So hard to stay away from Carbs etc, bought ice cream at the supermarket last night...did not have any...small victories. Its easier to eat a little less than beat the daylights out of myself conditioning and running etc to make up for crossing the line with extra calories.

    Have a great day.
    Strength + Cardio + Proprioception = dominance
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  6. #1566
    Registered User shaneinga's Avatar
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    Good work in here Alan. I have never actually tried a bb floor press. Now that I have a home gym I think I am going to give them a try soon.

    I think the BSS's are in my future leg workouts soon as well.

    Solid work on those good mornings!

    I told Trent in his journal but a good substitute I found for ice cream is zero fat greek yogurt with frozen fruit in it with a little cinnamon and liquid stevia drops. You need a sweetener added to sweeten up the yogurt. You can use any of your favorite zero cal sweeteners. Also, sugar free jello is nice for a sweet low cal snack.

    Have a good weekend.
    IG @ JustShaneinGa
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  7. #1567
    Registered User Cantplankwell's Avatar
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    Originally Posted by shaneinga View Post
    Good work in here Alan. I have never actually tried a bb floor press. Now that I have a home gym I think I am going to give them a try soon.

    I think the BSS's are in my future leg workouts soon as well.

    Solid work on those good mornings!

    I told Trent in his journal but a good substitute I found for ice cream is zero fat greek yogurt with frozen fruit in it with a little cinnamon and liquid stevia drops. You need a sweetener added to sweeten up the yogurt. You can use any of your favorite zero cal sweeteners. Also, sugar free jello is nice for a sweet low cal snack.

    Have a good weekend.
    Hey Shane!

    THe floor presses have resulted in zero shoulder pain, its the ticket for those of us who dont care "how big our bench is". For sure the BSS is very effective, I think you could actually replace squats with those if you were just leaning towards aesthetics. The good mornings tho are going to be a work in progress...not comfortable with them yet, what other choice do I have since I sold my GHD (its an acoustic guitar now..which sounds nicer than the GHD )

    Thanks for tip on the ice cream I will try it. Giving up stuff like ice cream would be hard as I have few other vices.

    enjoy your weekend!
    Strength + Cardio + Proprioception = dominance
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  8. #1568
    Registered User Cantplankwell's Avatar
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    Program: T Nation: "Three Days A Week Is All You Need" ....
    https://www.t-nation.com/workouts/3-...s-all-you-need

    Day 3

    Weigh in 169.8lbs
    Waist 35"

    Warm Up: Few minutes of freestyle jump rope, Abbreviated Catalyst warm up

    More Warm Up: Muscle Snatch+Snatch, a few sets of this little complex with light weights up to 35kg...easy.

    Snatch Dead Lifts (Snatch start...snatch grip...no hook)(sub for dead lifts)
    58kg x 8
    58kg x 8
    58kg x 8

    Seated Dumbbell Press
    25lbs x 12
    25lbs x 12
    25lbs x 12

    Cable Pull downs with bar, chin up grip
    102.5lbs x 12
    102.5lbs x 12
    102.5lbs x 8

    Hammer Curls
    25lbs x 9
    25lbs x 9
    25lbs x 9

    Overhead Tricep Cable extensions, pause at the peak (subbed for PRJ pull overs)
    40lbs x 12
    40lbx x 12
    40lbs x 8

    Finisher
    2.5km Run

    Notes

    Agains snatches felt very good, so tempting to do more sets. Every thing else a kg or lb or two extra here and a rep or so added there. No weight loss, but a reduction in waist...weird, I will take it tho.
    Strength + Cardio + Proprioception = dominance
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  9. #1569
    Death Metal Madman StinnerOzz's Avatar
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    Angry

    I'd replaced squats with Bulgarians for a long time and the only detriment was a weaker squat (due to form). Legs were as good as ever, and doing reps w/70lb dumbbells made me quite strong.

    You guys ever try Icelandic skyr for yogurt options? It's like Greek yogurt but lower fat and higher protein. Not as many flavor options on the shelves, but the 4-5 we find are all good! Price is pretty much in line with the popular Greek offerings too.

    EDIT - not sure why there's an angry face on this.
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  10. #1570
    Registered User HomeGymChains's Avatar
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    I’ve always been curious how to get the bar into position for a floor press. Need to do it in a cage? Or with a spotter? (Just curious. When I tried it decades ago, I couldn’t figure out how to get anything near my usual bench weight into place. Now, I don’t actually have the floor space to try it.)
    At age 61, I've exceeded all my prior PRs. Not “over the hill” yet. :)

    My workout journal is here:
    https://forum.bodybuilding.com/showthread.php?t=176385621
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  11. #1571
    Registered User Cantplankwell's Avatar
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    Originally Posted by StinnerOzz View Post
    I'd replaced squats with Bulgarians for a long time and the only detriment was a weaker squat (due to form). Legs were as good as ever, and doing reps w/70lb dumbbells made me quite strong.

    You guys ever try Icelandic skyr for yogurt options? It's like Greek yogurt but lower fat and higher protein. Not as many flavor options on the shelves, but the 4-5 we find are all good! Price is pretty much in line with the popular Greek offerings too.

    EDIT - not sure why there's an angry face on this.
    LOL at the angry face! Skyr is sometimes on the grocery list, it also has a decent protein/gram over other yogurts I think

    Originally Posted by HomeGymChains View Post
    I’ve always been curious how to get the bar into position for a floor press. Need to do it in a cage? Or with a spotter? (Just curious. When I tried it decades ago, I couldn’t figure out how to get anything near my usual bench weight into place. Now, I don’t actually have the floor space to try it.)
    How ya doing HGC nice to hear from you!

    I place the loaded bar on a bunch of plates (on the loaded plate edges),therfore the bar is about the distance of my fore arm length to the middle of my grip... from the floor...slide underneath and off you go, get a grip and push up...lie flat down for maximum effect...dont use your legs! Its all upper body.

    You could do it off the safeties if they went low enough, mine dont
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  12. #1572
    Registered User HomeGymChains's Avatar
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    Thumbs up

    Originally Posted by Cantplankwell View Post
    How ya doing HGC nice to hear from you!

    I place the loaded bar on a bunch of plates (on the loaded plate edges),therfore the bar is about the distance of my fore arm length to the middle of my grip... from the floor...slide underneath and off you go, get a grip and push up...lie flat down for maximum effect...dont use your legs! Its all upper body.

    You could do it off the safeties if they went low enough, mine dont
    Hi to you too CPW. I’m doing okay. Even posted an update in my thread for the first time in more than a month.

    Thanks for the floor press technique. I’ll have to think about that once I clear some space.
    At age 61, I've exceeded all my prior PRs. Not “over the hill” yet. :)

    My workout journal is here:
    https://forum.bodybuilding.com/showthread.php?t=176385621
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  13. #1573
    Registered User shaneinga's Avatar
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    Another good one Alan. Solid bunch of exercises chosen and moving good weights.

    I agree that the BSS's are a good movement for aesthetics, you can really hammer your legs with them.
    IG @ JustShaneinGa
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