CLEARly I need MUSCLE gainz. MuscleTech gave me 12 weeks!

[InfiniteRecomp]

Yeah, Marshall, snacks are a necessity.

Last night I stayed up until 0400 so that meant this morning, but i was active. My wife decided that I was going to either fix something for her business or put up some new lights - at 0045!! yeah, that's after midnight for regular folks. she said 'why did we bother buying them if we're just going to wait 2 or 3 days to put them up?' and she's very persuasive (aka the mother of all type-As). I made a cup of coffee and got going. Didn't really feel the need to munch out. Now, if I had done the other project - the business stuff - I would have been scrounging, munching, and carbing. I think I made the better choice, but that business stuff is going to catch up to me. I'm going to have to get it done and she doesn't start any project until after midnight - UGH.


Good tip, Angela. On non-lifting days I can get by until somewhere in the early afternoon. Just a cup of coffee or whatever. If my wife and I have a roadtrip or some business I'll eat a light breakfast as I'm making for her as well since if I don't I wouldn't be able to predict when I would eat; but then, I'm not really hungry. I'm just eating something because she'll give me the look if she is and I'm not. Go figure.


Ever feel like the bodyparts you trained are drained for the rest of the day? Feeling that today - lower back and upperlegs. I just got a cramp in my right hamstring sitting to type this. I often wonder if my hammy exercises are having any effect. I guess today's did. I incorporated a new variation on a move that I wonder if I ever do right. More details coming.

[InfiniteRecomp]

Independence Day - We’re all up in arms!! Get out your GUNZ!!

I love getting a workout in on a holiday, sometimes even a weekend. It just feels different, more rewarding than the usual. I don’t take longer breaks or anything, I just feel not-hurried. Maybe it’s that I have a few less things weighing on my mind. If I could, I’d be independently wealthy and just do this. I think that would make me a soap opera character

HCT Day# 45: Triceps, Biceps - Get your Second Amendment!!

This workout is the same type of rep scheme as the prior day: pyramid up, reverse order and pyramid down. All Supersets (duh), and yes, there is one where we switch positions. Surprise! it’s the first one.

SS I
Cable Triceps Pushdown / Cable Standing Biceps Curl
Set 1 : 48x20 / 22x20
Set 2 : 59x15 / 44x15 - weird numbers huh? It’s just the way the machine was built. I finally found the chart for it in the owner’s manual - like who reads that?
Set 3 : 70x10 / 55x10

Cable Seated Curl / Cable Lying Triceps Extension (Total Gym)
Set 4 : 55x10 / 100x10
Set 5 : 44x15 / 91x15
Set 6 : 33x20 / 84x20

Using this new machine is feeling pretty good.

SS II
EZ Bar Incline Triceps Extension / Barbell Concentration Curl
Set 1 : 55x20 / 45x20
Set 2 : 65x15 / 55x15
Set 3 : 85x10 / 65x10

Barbell Concentration Curl / EZ Bar Incline Triceps Extension
Set 4 : 65x10 / 85x10
Set 5 : 55x15 / 65x15
Set 6 : 45x20 / 55x20

I may have bitten off a little much on the concentration curls. On the last two sets I had to even rerack the bar for a moment. It was a severe killer. Oh, a note on improvement. My elbow used to feel really tight and I’d get a pain going that heavy and with the angle (almost behind my head) but is good to go now. Feels so much better. Actually, on all my triceps movements I'm feeling stronger. That Total Gym lying triceps was not quite as challenging. I may need to up the weight. I didn't really go for it as I'm still getting used to the cable machine which means extra soreness.


SS III
EZ Bar Curl / Bench Dip
Set 1 : 40x20 / BWx20
Set 2 : 50x15 / 25x15
Set 3 : 60x10 / 45x10

Bench Dip / EZ Bar Curl
Set 4 : 45x10 / 60x10
Set 5 : 25x15 / 50x15
Set 6 : BWx20 / 40x20

Kris didn’t indicate adding plates to the bench dip, but with the drop in reps I figured I needed to get everything I could out of this. I took me a couple sets before I figured out how to position my feet and body without killing my heels. Oh, I should let you know, this whole workout was shoeless, just me, my PJs and socks. Still sweated hard.

• Session Length 00:56:23
• Actual Workout 00:40:30
• Wasted Time 00:00:00 - ahh, the glory of not having to check work stuff and the little missus sleeping in
• Rest Timer 00:08:13
• Weight Lifted 26700 lbs

Of course it’s barbecue day! My wife and I barely ate in the morning, and we’re not spending the day prepping and burning stuff because I’m subpar when it comes to the grill. Dang, I haven’t even cleaned that thing in almost two years. I should have been eating SOMEthing every few hours. We went out to do a little shopping and wouldn’t you know it? All the stores, malls were on Sunday hours!!! What the hell! they haven’t done that in years. Didn’t give us much time at our various destinations, and by the time we got to our usual place for barbecue, though the close early every day, they closed even earlier yesterday!! We checked out a place we’d never been to and were well-rewarded. Everything tasted great and was fresh. Unfortunately they were out of all ribs, so we each had brisket; my wife added pulled pork, I had smoked chicken. It was a great first experience. I think Sonny’s may have lost a customer.


Arms feel OK today - not overly sore - recovery is good, but my forearms still ache a little. Sometimes they get to where I have to constantly rub, twist and stretch or they just ache non-stop.

[Marshall28]

0 wasted time would be a PR for me

[InfiniteRecomp]

Bed @ 0400, tried to get up @ 0800. Made my shake and gave myself 30 minutes to go back to sleep and digest it. … and 90 minutes goes by!!! Just enough time to get logged in at work. Did that and started sucking down my pre and arranging things around the house. Didn’t get into the gym until 1100.

HCT Day#46: Lower Back, Hamstrings, Calves

SS I
Barbell Deadlift / Hyperextensions
Set 1 : 185x20 / 20 Reps
Set 2 : 215x15 / 15 Reps
Set 3 : 245x10 / 10 Reps

Hyperextensions / Barbell Deadlift
Set 4 : 10 Reps / 245x10
Set 5 : 15 Reps / 215x15 - I may have reracked here. Can’t recall. I just want to make it out alive.
Set 6 : 20 Reps / 185x20 - had to rerack after 12. this is brutal.

This was supposed to be on a deadlift machine - which does not exist in this dojo. I am THIS CLOSE to placing my order for a hex bar. Any suggestions? I found a CAP that looks decent on Amazon for $99. I first checked out a Body Solid (upgraded version) available at DSG for $229.

I could easily do deadlifts for 30 minutes, and I think I almost did. Not because I do so many reps and sets, but because they are so physically draining. reps are slower, getting straps wrapped on the bar - everything is a thoughtful process, but worth it. I’ve done higher 1RM, but this is the highest weight I’ve done for that many reps. Last time it was 135, 185, 235 or something like that. I had purposely worked on my deadlift in the time between doing this program before and now and have gotten to pulling 295#x5, but i’m not a powerlifter and I keep the reps lower and rest longer. i think the CM is making me a bit braver.


SS II
Lying Leg Curls (Total Gym) / Hack Squat Machine Stiff Legged Deadlift
Set 1 : 71x20 / 75x20 - first time ever. concentrating on feeling stretch and just feeling out the exercise so as not to ruin my back inadvertently.
Set 2 : 91x15 / 125x15
Set 3 : 111x10 / 175x10

Hack Squat Machine Stiff Legged Deadlift / Lying Leg Curls (Total Gym)
Set 4 : 175x10 / 111x10
Set 5 : 145x15 / 91x15
Set 6 : 125x20 / 77x20 - I was able to finish off with more weight than I had before, and more on the SDL than I thought after judging the first three sets. I still paused a little on the curls.

Ab Circuit
Band Weighted Crunch + banded static hold + static hold / Weighted Sit Up (DB) + banded static hold + static hold
Set 1 : 30x16 / 5x12
Set 2 : 30x10 / 5x12
Set 3 : 30x11 / 5x12
Set 4 : 30x12 / 5x12
Set 5 : 30x14 / 5x12
Set 6 : 30x12 / 5x12

Reading the program sounded impossible - 6 exercises for 6 rounds? what are you Kris, nukin futz?!! I had to watch the video and it became clearer. Do the resistance crunches to failure, then come up for one rep and hold (10 seconds, but I think I did somewhere closer to 6 seconds), then release the band and do another hold for ten (um, six) seconds; do the same for DB Sit Ups. To make sure I was holding properly I tried to do a boat pose (yoga), and there were times that I was holding the sides of my legs for stability (cheater!)

• Session Length 01:10:52 - counted 1 hour flat.
• Actual Workout 00:37:06
• Wasted Time 00:12:01 - sounds about right. had a conference call just before my fifth set of deads/hypers was afraid to start cranking out high reps in case they called my name.
• Rest Timer 00:09:45
• Weight Lifted 41720 lbs

OK, this one was a killer. I still feel drained and I’m starting to get intermittent cramping in my hamstrings. I can definitely feel that I did work in the area most define as ‘gluten’ - for me, they’re just the top of my legs. My wife sez I have no rear. Of course, not compared to her. She has a beautifully voluptuous rear

[Marshall28]

My glutes blew up once I committed myself to squatting and deadlifting heavy on the regular.

[InfiniteRecomp]

That was a moment. I read "My glutes blew up once."

[InfiniteRecomp]

Finishing out week 7. Took a peek at next week’s rep scheme (at least for Monday) 5 sets descending reps on one exercise (from 30 to 10), then 5 sets ascending on another. Some brutal volume. That will be the last week of the HCT; then, I plan on counting how many weeks of CM I have left and go back to that number of weeks left of the HCT to finish the log out. Should be five weeks, meaning I would restart at week #4 and do 4,5,6,7,8. I’ll work on tightening up my diet - a little more clean, a little less fun, but looking for some mass & shape while leaning out. If I can get down to 180# and stay strong, then I’ve won.

HCT Day#47: Upper Back (Lats), Calves

This one he said was all about the lats. Using my newer machine versus the Total Gym, the weights look like its less, but feels so much more.

SS I
Wide Grip Lat Pulldown / Cable Seated Row
Set 1 : 70x20 / 77x20
Set 2 : 92x15 / 99x15
Set 3 : 114x10 / 121x10

Cable Seated Row / Wide Grip Lat Pulldown
Set 4 : 121x10 / 114x10
Set 5 : 99x15 / 92x15
Set 6 : 77x20 / 70x20


SS II
Barbell Bent Over Row / Narrow Grip Lat Pull Down
Set 1 : 105x20 / 70x20
Set 2 : 130x15 / 81x15
Set 3 : 155x10 / 92x10

and the switch...

Wide Grip Pulldown Behind The Neck / Barbell Reverse Grip Bent Over Row
Set 1 : 92x10 / 155x10
Set 2 : 92x15 / 130x15
Set 3 : 81x20 / 105x20

the narrow grip pulls were harder than I thought. My lats felt exhausted. And I think I should have done a little less weight on the rows. I was heaving the bar more than I should have. I had done 155#x10 before, but not in a superset fashion or with little rest between. Behind the neck pulldowns weren’t hurting, they just felt awkward like my range of motion was limited. In contrast, behind the neck presses feel much better and I am very comfortable doing those.


No supersets here.
Calf Press On Leg Press
Set 1 : 225x20
Set 2 : 275x15
Set 3 : 345x12

Hack Calf Raise
Set 1 : 275x12
Set 2 : 225x15
Set 3 : 175x20

10 reps wasn’t quite enough, so I did 12 to give them the attention they need. By the time I got to the 20 rep set, I barely made it.

• Session Length 00:53:50
• Actual Workout 00:30:59
• Wasted Time 00:02:16
• Rest Timer 00:07:05
• Weight Lifted 57905 lbs - wow, pretty good volume for NOT legs

Last night I was experiencing great soreness in my lower back and hamstrings (and a little glute) which usually means I overdid it and will be hurting for days. Today I feel better, oddly. Therefore, we can check the box for improved recovery. I really only had that kind of soreness recovery when I took something with ecdy. I'm double checking the CLEAR MUSCLE extensive list of ingredients to see if there is any hidden in there. Hmmmm.... can't find it.

I’m ready for another busy weekend starting this evening with several related home repair items, then driving an hour and a half away tomorrow for a business meeting, then another business meeting Sunday near me. And I’m sure my wife will fill all the in-between time with tasks she’s been after me to do. Wish me luck! Someone put on some Gloria Gaynor for me.

[yoojungl]

Your workouts look intense!! I finished one of KG's leg day, AND and had to go through a HIIT session afterwards. R.I.P

[InfiniteRecomp]

when is the memorial service for your fried legs?

I'm about to hit the week 8 quads and it looks like he's not letting up. Hacks for 30,25,20,15,10 followed by LP for 10,15,20,25,30 - and your rest = your reps. - If I go missing, please send help.

[yoojungl]

hahhaha good luck on the hack squats!! I give props to this man for even getting a leg session in with an injured arm smh.

At least an intense workout is an excuse to eat errrr moar carbs!!!

[InfiniteRecomp]

Don't say that!!! This is week 8, supposed to be barely any carbs. I'm not going that low, my body will just shut down and I've got too much to do. Tried it before - second day I was fried. I'm just going to give it my best and forget the rest (Thanks, Tony, for the quote )

HCT Day#Fitty: Quads, Calves, Lower Abs
He could probably do anything with an injured arm. His legs look like 3x the size mine feel. UGH

My goal today is to keep the calculated 1RM near the same for all sets of the exercise - no whimpy weight for 30 reps. This means that I’ll essentially be doing 5 grueling sets of each exercise at that same intensity.

Hack Squat
Set 1 : 145x30 - 1RM 290.0
Set 2 : 165x25 - 1RM 302.5
Set 3 : 185x20 - 1RM 308.3
Set 4 : 205x15 - 1RM 307.5
Set 5 : 235x11 - 1RM 313.3

Leg Press
Set 1 : 375x10 - 1RM 500.0
Set 2 : 335x15 - 1RM 502.5
Set 3 : 305x20 - 1RM 508.3
Set 4 : 275x25 - 1RM 504.1
Set 5 : 250x30 - 1RM 500.0


Calves & Abs
Donkey Calf Raises / Decline Bench Leg Raise
Set 1 : 125x30 - 1RM 250.0 / 4x30
Set 2 : 145x25 - 1RM 265.8 / 5x25
Set 3 : 165x20 - 1RM 275.0 / 6x20
Set 4 : 185x15 - 1RM 277.5 / 7x15
Set 5 : 215x12 - 1RM 286.6 / 8x10

More disparity between calc’d maxes on these as calves IMMHO are more an endurance muscle. I’ve never really had a linear progression on pyramiding them, i.e. it takes a helluvalot more weight to drive down the reps.

And reverse it - what the hell
Decline Bench Leg Raise / Donkey Calf Raises
Set 1 : 8x10 / 215x11
Set 2 : 7x15 / 185x15
Set 3 : 6x20 / 165x20
Set 4 : 5x25 / 145x25
Set 5 : 4x30 / 125x30 - leg raises, paused @22 reps, died @28 reps but crawled across the finish line. Calf raises, could barely move after 20 reps. ten sets of each exercise? what is this GVT? I don’t think even the Germans do volume like this. curse you, kris!

Leg raises were done on the Total Gym, increasing the pin position as the reps go down, so the little number represents what position I set the rail to. This was really a semi-oblique alternating leg raise, doing a little twist on each side; started with the right side on the first half, left side on the second half.

• Session Length 00:52:49
• Actual Workout 00:40:14
• Wasted Time 00:00:00
• Rest Timer 00:10:10
• Weight Lifted 80030 lbs - wha?!?!?!?! It’s that leg press machine - I love that thing.

was a good session, good goal to let the calc'd 1RM tell me how much weight per set. - each set was tough to finish out reps, moderate sweat and getting off the machine was exhausting. Crazy thing is, Kris gives me just a couple exercises on leg day, makes me think he's going to ease up, then smacks me in the face with 6 exercises for each muscle on arm day?

Side note: my hammies were feeling sore all weekend. I think I found a really effective exercise - those reverse facing machine SDLs. Oh yeah.

[Marshall28]

Great detail in here. Good job killing it.

[InfiniteRecomp]

Thanks, man. #Goalz.

[InfiniteRecomp]

200g of carbs yesterday- had a hot dog at the movie theater, and a hillshire pack. I weighed this morning... need a few days to flush all that out.


HCT Day#51: Chest, Shoulders

I thought my goal today would be to keep the calculated 1RM near the same for all sets of the exercise, but unfortunately I checked the program on his website and it changed from the last time I ran this, so I had to add another custom exercise to my app. Everything today is moving arms away from the torso - this means that lighter weights start to feel exponentially heavy since I’m not tucking my arms close as in presses.

Oh, and the other thing that makes this a real BEE-OTSCH is that these are basically supersets slammed together, and unlike earlier in the program where you get credit for each concentric whether fly or press, you only get one rep for doing both; ergo, 30 reps is 60. EFF that. Oh well, gotta follow the prescription - carefully.

DB Incline Fly and Press Combo
Set 1 : 15x30
Set 2 : 25x25 - and the pauses start early. I at least got in half the reps before I had to take a moment.
Set 3 : 30x20
Set 4 : 35x15
Set 5 : 40x10

DB Decline Fly and Press Combo
Set 1 : 40x10
Set 2 : 30x15
Set 3 : 20x20
Set 4 : 15x25 - was light enough to stick with this weight.
Set 5 : 15x30

DB Front Raise to Shoulder Press Combo
Set 1 : 5x30 - ok, this one’s a real PITA. I’m not going up in weight yet - leverage is not on my side.
Set 2 : 5x25 - from here on I tried to keep with a Scott press form for better isolation. Oh, and still pausing like a mofo, but I have to move the weight up.
Set 3 : 10x20
Set 4 : 10x15
Set 5 : 15x10 - I felt like I could suffer ten reps with 20s, then I picked them up - Ain’t happenin’

DB Reverse Incline Flyes - finally! a non-combo exercise!! But my goal here is to concentrate on each and every rep. I love to squeeze those rear lats, want to build cannonball delts and my rears really pop when I work them nicely.
Set 1 : 30x10 - this might have been a little heavy but I worked it and maintained turning my pinkies out a little at the top (pretty important for that full squeeze).
Set 2 : 25x15 - them side profile delts are not looking bad.
Set 3 : 20x20
Set 4 : 15x25
Set 5 : 10x30

• Session Length 00:46:22 - counted 40:00
• Actual Workout 00:21:40
• Wasted Time 00:12:42 - can you believe my app told me I wasted that much time?
• Rest Timer 00:06:00 - this might be why, little rest. I took a moment between exercises to catch my breath, regenerate some ATP so I could move on.
• Weight Lifted 7200 lbs - wha?!?!?!?! less than 10% of the weight lifted yesterday. go figure, and if I get credit for double reps on the first three I'm still only at 12650 lbs.

Got my hex bar today before I left for work - woohoo!!! Thanks Amazon! Let me see where I can fit it in this week - Thursday or Friday. I was showing my wife what you could do with it. She decided to try it out and once she got her feet planted right, I think she kinda liked it. Gonna turn her into a lifter yet

benefit for someone like her is that the bar isn't in the way, making it easier to have proper position for some squats (with the bar only at that ) and other movements I've been trying to get her to do. Oooh - I'm going to have to try parallel grip bar presses. So much to do

[Marshall28]

I have a love hate relationship with the hex bar lol

[yoojungl]

Hex bar is a great alternative to DL's. With hex bar, I can go a lot heavier compared to regular DL's

Great job with your workout, I can see you're still pushing hard! Keep up the good work

[InfiniteRecomp]

My clamps came in today, just noticed that they are completely plastic - but they should work just fine. They fit in the mailbox! no signature required, Thanks Amazon!!

I'm going to look into opportunities to put this thing to use going back through my app for HCT weeks #4-7. After I finish this week I'll have just over 4 weeks left. Kris said there's not much muscle building in week 8, just whittling away the fat (waiting to see that) and on his videos he did ramp up his results faster on the second half (wks 5-8); so I figured if I can concentrate and perform better by rolling it back on extra week - get the carbs in line - I can build and hopefully reduce a couple %s . I just gotta NOT EFF IT UP with eating out all the time and when I have to, just ordering whatever. Gotta be like Kris, control your environment. I'll have one more trip starting Friday, 3 August. Would be nice to reduce the waist a little more, and see an ab.


HCT Day#52: Arm-sticks


Cable Rope Incline Tricep Extension (Total Gym)
Set 1 : 58x30
Set 2 : 71x25
Set 3 : 77x20
Set 4 : 84x15
Set 5 : 91x10

Barbell Decline Triceps Extension
Set 1 : 80x10
Set 2 : 70x15
Set 3 : 60x20
Set 4 : 50x25
Set 5 : 40x30

reps wearing me out, doing a few pauses at the top of the rep. Wish I could remember rep counts. Trust me, it happened but I got through it.


Cable High Curl
Set 1 : 26x30
Set 2 : 37x25
Set 3 : 48x20
Set 4 : 59x15
Set 5 : 70x10

DB Seated Curl
Set 1 : 35x10
Set 2 : 30x15
Set 3 : 25x20 - alot of rest-pause going on,
Set 4 : 20x25
Set 5 : 15x30

• Session Length 00:35:27
• Actual Workout 00:26:40
• Wasted Time 00:00:00
• Rest Timer 00:06:01
• Weight Lifted 19225 lbs - not bad, considering this is all isolation movement

Don’t even try to shave.

Had my nutrition well-controlled as well as limited snacking. I was on cruise control at home. I picked up another variation of these proportioned microwave dinners for two. The other ones we tried were decent (Brisket & half-a-chicken), so I got this Porchetta one. Didn’t even check the package for nutrients. The others were 330 & 400 Cals. After eating last night I went to put it into my app…

830 CALORIES!?!?!?! WTF!!!

Better stick with the chicken. I still ended up at 2111 counted calories according to the Kris plan, but at this point and for my weight and BF% I have 1850 Cals per day between starchy/sugary carbs, fats, protonz.
I should go sleep it off. I swear I’m gonna get this thing down. Just some planning, preparation and small sustainable changes, over time.

---

HCT Day#53: Lower Back day from hell, Hamstrings, Upper Abs

I chose to wear a shirt my daughter picked up for me for my birthday.

I can’t bring myself to wear it on chest day, or in front of other people. It would be a lie.

Barbell Rack Pulls
Set 1 : 135x30 - 1RM 270
Set 2 : 185x25 - 1RM 339.1
Set 3 : 225x20 - 1RM 374.9
Set 4 : 250x15 - 1RM 375
Set 5 : 285x10 - 1RM 380

30 Rack pulls?!? Like, who does that… really!! (in my Austin Powers voice and visualizing the confrontation with the shoe-throwing henchman.)

My approach was to start the first couple sets a little lighter in the calc’d 1RM like warmups and then work the last three near my 1RM of 380. My history of rack pulls shows mostly sets of 3 or 5 as I do them to get some overload so that I can work on my deadlift. Grip is my weakest part, but I’m not trying out for powerlifting nor am I working on grip strength - so strapping up is happening even on the light sets. My pauses are approximated, and the last set was every rep hit the supports (laid not dropped) for a count - so one rep at a time.

Cable Seated Deadlift
Set 1 : 121x10 - first time on the machine. much more coordinated than the Total Gym.
Set 2 : 110x15 - this set felt more difficult than the first. getting them low back feelz.
Set 3 : 99x20
Set 4 : 88x25
Set 5 : 77x30

Single Leg Curl
Set 1 : 35x30 - standing position, facing the machine.
Set 2 : 35x25 - too big a jump to increase every set, and with short rest periods the reduced reps were still a challenge.
Set 3 : 48x20 - same here, paused @ 16 reps and found myself almost kicking the weight back.
Set 4 : 48x15 - feels like it’s starting to mess up my knee. I might be better off doing this on the TG.
Set 5 : 61x10

KB Sissy Squat
Set 1 : 45x10
Set 2 : 35x15
Set 3 : 30x20
Set 4 : 25x25
Set 5 : 20x30

These were down as follows: I placed a bar on the catcher just below shoulder height, feet directly under and only wide enough so that I can hold a KB with one hand between my legs. The other hand grabs the middle of the bar. I don’t pull with my arm, it just keeps me from falling as I bend backwards at the knees. This is really a glute concentration movement, or for me, top of the legs. For me, glutes are like unicorns, I’ve never had one, but I’ve seen them in pictures.

Cable Crunch
Set 1 : 77x30
Set 2 : 84x25
Set 3 : 91x20
Set 4 : 102x15
Set 5 : 111x10

Decline Crunch (first number is elevation level on Total Gym)
Set 1 : 12x10 Reps
Set 2 : 10x15 Reps
Set 3 : 8x20 Reps - I’m getting there any way I can. Pausing, making faces, putting my hands on the side of my legs.
Set 4 : 6x25 Reps
Set 5 : 4x30 Reps

• Session Length 01:05:30 - yeah, that was for real. I thought these were getting quicker.
• Actual Workout 00:46:40
• Wasted Time 00:00:29
• Rest Timer 00:09:21
• Weight Lifted 45110 lbs

Today's going pretty well. We'll be having some fun tonight; playing games, watching a movie, I don't know what my wife has in store - but the kiddies are coming over. Eat responsibly.


I'm going to have to start thinking about actually DOING some cardio. The challenge is carving the time. I can never be by myself for an appreciable amount of time. I have a video saved in my watch later list on YT - that Barbarian feller (Canadian guy) with some tips. Yeah, everybody's got tips. 3-4 weeks reduce lower belly fat. Didn't say how much, but still something to think about. 15 minutes cardio (gotta be sweating your arse off) 3x a week (his other tips are a good reminder and he does a fair job of breaking down why). He's certainly not stage lean, and not really as lean as my permanent goal, but all his abs are somewhat visible - certainly moreso than mine, and he doesn't seem to be carrying lovehandles, so he might know a thing or two. Binging on alot of Jeff Cavaliere as well.

[Marshall28]

Big weekend plans ?

[InfiniteRecomp]

Lots of business. Lots of things happening all over.

[yoojungl]

I'm likin the tank

Watching videos most definitely helps make time go by faster. I aim for at least 2x a week for stairmaster (15 minutes per session) and having something to watch makes it err...bearable. It won't make the pain go away, but at least you're entertained

[InfiniteRecomp]

too true. My bike has iFit built in. I usually do the live ride on my phone, but recently they've restricted it - since I don't pay the subscription - to just one 'trail' of scenery. Same 4-5 miles each and every. dam. time.

I might try the treadmill. We also installed a tv on the wall, with our cable box and roku. So, there are options, and I always have my pandora on.

Updates for Friday and today coming.

[yoojungl]

too true. My bike has iFit built in. I usually do the live ride on my phone, but recently they've restricted it - since I don't pay the subscription - to just one 'trail' of scenery. Same 4-5 miles each and every. dam. time.

I might try the treadmill. We also installed a tv on the wall, with our cable box and roku. So, there are options, and I always have my pandora on.

Updates for Friday and today coming.

Ooh my gym has that too, but on the treadmill! It's sooo slow though, when I sprint, the TV makes it seem like I'm walking.

Really appreciate how accountable you are I hope logging your workout somehow helps!

I really enjoy your little commentaries in your logs lolol~

[InfiniteRecomp]

Thanks! I'm glad you're enjoying it.

I'm cracking open that third bottle this week; and I weighed in this morning, after I had my 16oz water, morning shake, and 16oz preworkout. 187.8# @ 17% - a little high on the weight, but MY GAWSH!! the calc'd LBM was 155.9# - highest I've ever seen. I just might be building some here

[InfiniteRecomp]

HCT Day#54: Upper Back, Calves - last day of HCT


DB Incline Bench Two Arm Row
Set 1 : 20x30
Set 2 : 30x25
Set 3 : 40x20
Set 4 : 50x15
Set 5 : 60x10

DB Bent Over Row
Set 1 : 60x10
Set 2 : 50x15
Set 3 : 40x20
Set 4 : 30x25
Set 5 : 25x30

These two were exhausting enough, with little rest periods and those endless reps. There were a couple moments I had to pause.

Wide Grip Lat Pulldown
Set 1 : 59x30
Set 2 : 70x25
Set 3 : 81x20
Set 4 : 92x15
Set 5 : 103x10

Cable Rope Lat Pull Down
Set 1 : 103x10
Set 2 : 92x15
Set 3 : 81x20
Set 4 : 70x25
Set 5 : 59x30

This new machine turns the amount of weight into a torture session. I need this though I’f I’m going to get out of Dad-bod zone and build a V

Donkey Calf Raise on Leg Press
Set 1 : 175x30
Set 2 : 205x18
Set 3 : 205x15
Set 4 : 205x15
Set 5 : 225x10

Standing Calf Raises - on hack squat, facing machine.
Set 1 : 225x10
Set 2 : 205x15
Set 3 : 185x20
Set 4 : 165x19 - yeah, failed out early. could not move those calves. felt it all weekend. Thank goodness I didn’t get any cramps while sleeping. That used to happen.
Set 5 : 125x30

• Session Length 00:46:26
• Actual Workout 00:39:06
• Wasted Time 00:00:00
• Rest Timer 00:09:45
• Weight Lifted 55500 lbs - wow, didn’t think I did that much

Enjoyed the weekend, tried to lay low on food, but I know there were some calorie goals broken starting Friday night with the family coming over. We ordered pizza, and my wife loves the thick crust I admit, I like it as well, but I can do the medium or hand-tossed crust just fine. Shoot, I didn't even bother logging in on MFP. would just be discouraging.

---

As I was indicating last week, at the end of week #8 I was going to roll back the clock to week four and finish out with weeks 4-7. Maybe I should have checked the plan first, since it changes from week to week. Picking week 4 puts me at the iso lateral week. DANGIT!! I’m not going to go back on my word though, so here it goes.

Monday - 16 July

HCT Day#22: Quads, Calves, Low Abs

Leg Extension with One Leg
Set 1 : 48x15, 35x15, 35x15, 48x12, 87x6

Certainly heavier than last time, this was on the 6th pin, whereas last time I stopped at the 5th. But, it was hard as hell. maybe I got a little ambitious, but I made it.

Leg Press Machine With One Leg
Set 1 : 125x15, 125x15, 125x15, 175x12, 245x6

top weight last time was 225#. I felt confident enough to go higher, and performed a good ROM as well. If you could see how I have to do single leg work on this machine, you'd be extra cautious as well.

One Leg Hack Squat
Set 1 : 185x10, 175x10,165x10, 155x10, 145x10

Winning! Intentionally set the weight 10# heavier to start.

Barbell Lunge
Set 1 : 95x10, 85x10, 75x10, 65x10, 55x10

My morning math was a little off. I thought I had set the weights to the same as last time, not trying to be as ambitious here as I did with the other exercises. I realized on my third set (second drop) that I started 10# heavier. This doesn’t seem like a lot of weight, but it’s the endless reps back and forth that wear on you. I handled it just fine though - and maybe even a little better than 4 weeks ago.

Seated One Leg Calf Raise
Set 1 : 145x20, 125x20, 125x20, 105x20, 105x20

Next time I’ll set it up to decrease by 10# each set. I had it set for 20#, following what I did last time, but found myself handling the drop too well, so I stuck with it for two sets before moving on. Perhaps this means my little calfsicles are growing. That would be nice. My position on this was seated on the leg press, and to get closer to a seated calf position as Kris indicates, I held a slight bend in my knee to disengage the gastroc a little and get more soleus. Looking down, my first thought was

”I command you to grow!!”

that thought was soon replaced by

”I command you to TAN!!”

My gosh, those are some ghost white legs.

Abs Triset - 30 seconds rest between sets.
Alternating Hanging Leg Raise / Lying Alternate Floor Leg Raise / Exercise ball alternating knee tucks
3 Sets: 10 Reps, 10 Reps, 10 Reps.

Look, it was exhausting. By the time I did the knee tucks, my balance was not terrific- but I give it my best and forget the rest™.

• Session Length 01:15:15 - I counted 1hr even.
• Actual Workout 00:32:30
• Wasted Time 00:29:45 - wha? Admittedly I wasted 10, maybe 15 minutes.
• Rest Timer 00:01:00
• Weight Lifted 36793 lbs

The whole workout was one giant dropset after another. You do the required reps for one leg, and then the other. The exception was on Abs, all exercises were alternating. So where I programmed my app for 5 sets with no rest, it counted wasted time as i didn’t hit the save button for each set, but only when I had completed the five; if that makes sense. And my true rest period was moving from one exercise to the next, setting it up and taking a minute or so to regenerate some energy. Yes, there was much sweat to be had; ergo, a good workout.

My foods for the day are looking pretty good. Monday you update your macros according to what week and your weigh in. Looks like as much as I've gone off track, I'm nailing it today, with a comfortable responsible dinner if I plan correctly.

See ya mañana!

[Marshall28]

Hitting them macros are key man!

[InfiniteRecomp]

Oh, I did... as a minimum

last night would have been all good, but - oh, the pressure! - when my wife says "I want to share an appetizer"... oh boy. pretzel and beer cheese dip. I didn't even touch the 'homemade' chips and french onion dip. looks like wehat little I had was a 310 Cal impact. I should have saved half of my entree, but that's where all the meat is.

[yoojungl]

I like thick crust too...it crushes my soul when I see ppl leave out the crust zzz

I'm so pale too..but everyone says tan doesn't look good on me

But I agree too..I feel like I look like this

[InfiniteRecomp]

Yeah, you don't want to go Oompa-Loompa. I've stalked your gallery, your complexion is fine; but I wouldn't discourage you if you wanted to get a little tan. I think we all want to be a little tan. We're not vampires.


Updates coming up.

[InfiniteRecomp]

Tuesday, 17 July
HCT Day#23: Chest, Shoulders

The R_x for this workout is to drop some weight with each of the first three sets, and get 45 seconds rest; then, get 2-3 minutes rest and crush five reps with a heavier weight. so that I don’t have to disturb the logging portion… I had my timer set for 45 seconds on all sets. For the rest period prior to the heavy set I added 60 seconds to the rest for a total of 1:45 on pressing movements. On flyes, raises, crossovers I did not add any extra rest, just the 45 seconds. This kept me moving along nicely. You’ll see on a couple exercises that I didn’t reduce the weight. I’ll explain next to those. And where I could I pushed past the five reps on the heavy set. It was just a mentality to use the program as a guide, but not short-change myself.

DB Incline One Arm Press
Set 1 : 50x15
Set 2 : 40x15
Set 3 : 35x15
Set 4 : 70x6

Cable incline one arm crossover (TG) - easy to set up on this
Set 1 : 39x15
Set 2 : 36x15
Set 3 : 32x19
Set 4 : 55x8

DB One Arm Decline Chest Press
Set 1 : 50x15
Set 2 : 40x15
Set 3 : 35x15
Set 4 : 70x6

Cable One Arm Decline Chest Fly (TG)
Set 1 : 39x15
Set 2 : 36x15
Set 3 : 32x15
Set 4 : 56x6

the trick to this is... you're not truly declined. in order to produce resistance the board is always inclined. It's about how you move. So a 'decline' fly is performed by moving my arm in a semicircular path from straight out like a light lateral raise down and across the chest so the my wrist is about level with my navel.

DB Standing One Arm Press
3 Sets: 35x10 - was not exhausted enough to reduce weight
Set 4 : 60x6

Cable One Arm Reverse Fly (TG) - one of my faves (two arm version)
Set 1 : 19x15
Set 2 : 22x10
Set 3 : 22x10
Set 4 : 39x8

Cable Lying Front Raise (machine)
3 Set 3 : 22x10 - this was the lowest setting on the machine, other than doing no weight.
Set 4 : 33x3

… after a long break …

Cable One Arm Lateral Raise (machine)
3 Sets: 22x10 - this was the lowest setting on the machine, other than doing no weight.
Set 4 : 33x5

• Session Length 01:57:21
• Actual Workout 00:31:42
• Wasted Time 00:50:24 - yes, that’s right. Wife got to chatting and we ended up moving things all round in the gym, making room for a new piece of equipment. I wanted to finish that last exercise, but it would have been rude to crank out reps while she's discussing things.
• Rest Timer 00:23:15
• Weight Lifted 12735 lbs (x2)

still went over on carbs, but calories were more in the desirable range. I need the carbs, and they need to know I care. That’s what I get for grabbing Chef’s Sampler A at 11 pm and washing it down with 2 pieces of mochi.

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Wednesday, 18 July

HCT Day#24: Triceps, Biceps (Biceps, Triceps and Triceps and Biceps)

This workout is almost the same as yesterday, decrease weight with each set; 45 seconds rest; but, no super-heavy set, and no 2 minute rest. any variation from the prescribed plan will be noted below each superset, and you know most weeks arms are nothing but SSs.


Superset I
DB One Arm Seated Curl / DB One Arm Lying Extension
Set 1 : 30x15 / 35x15
Set 2 : 25x15 / 30x15
Set 3 : 20x15 / 25x15
Set 4 : 20x15 / 25x15

Sets 1 & 2 were enough resistance that I needed to stick to the plan, but after set 3 I felt that dropping another 5# wouldn’t provide the amount of stimulus I need, even bearing in mind that I have more work to do.

SS II
Cable Lying One-Arm Overhead Rope Extensions (TG) / Cable Seated One Arm Concentration Curl
Set 1 : 52x15 / 33x15
Set 2 : 52x15 / 33x15
Set 3 : 45x15 / 22x20

Set 1 felt like I could do the same for set 2. Set 2 was challenging enough to drop one level for the last set, but on those curls was enough of a drop that I kept going.


SS III
DB One Arm Preacher Curl / Cable Reverse One Arm Tricep Extension
Set 1 : 30x15 / 26x15
Set 2 : 25x15 / 26x15
Set 3 : 25x15 / 15x18

Here the drops were staggered. 30# was too heavy to sustain for a second set. My first attempt at one pin heavier (37#) on tris I could barely do . there were pauses on sets 2 & 3 of triceps, but we nailed it and then some.

• Session Length 00:37:24
• Actual Workout 00:46:40
• Wasted Time 00:00:00 - churnin’ and burnin’, movin’ ’n’ groovin’
• Rest Timer 00:06:01
• Weight Lifted 9065 lbs (x2)

Hey, I’ve got some time left. I was planning an hour. Perfect for a little fat-burn mode on the…
Stationary Bike

• Calorie : 115.6 CAL
• Distance: 3.62 mile
• Speed : 10.86 mph
• Lap/Rep : 14.5 Laps
• Duration : 00:20:00

I’m on the bike humming…
“Imma be, Imma be, Imma-Imma-Imma be. Imma be cut, Imma-Imma be. Imma be low fat, so fly, check me out.” Yeah, from one short session on the bike.

[Marshall28]

How do you feel like clear muscle is performing for you ?