Operation Be Less Sh*t

[MAbrah161]

I haven't been on these forums in over 3ish years (maybe more) but perhaps logging my training here will assist me with some sort of accountability. The last 24 months have been full of program hopping, terrible nutrition, one workout per week, and just overall medicority. I've settled on giving one of Greg Nuckols' programs, SBS Hypertrophy, a go while using Carbon Diet Coach to try to drop some body fat. My starting stats are as follows:

Height
5'9"
Starting Weight
170.2
Starting BF%
19.2%

Disclaimer: I used a run of the mill bathroom scale to get these numbers and while they aren't 100% accurate, I'll be able to monitor my progress as we move forward.

[MAbrah161]

SBS Hypertrophy 1.1

Tuesday, August 23rd, 2022

Bench Press
105 x 10
105 x 10
105 x 10
105 x 27

Note: The last set of each of the main movements of this program is an AMRAP set. You're given a rep target to hit and based on your performance, the spreadsheet will adjust your training maxes. I decided to set my TMs pretty conservative as I haven't been following any sort of program regularly for the last 2 years (at least).

DB OHP
25 x 12
25 x 12
25 x 12
25 x 15

Incline DB Bench
30 x 12
30 x 12
30 x 12
30 x 26

Accessories

Single Arm Cable Pulldowns
30 x 25
30 x 20
30 x 15
30 x 10

Cable Side Delt Raise
15 x 18
15 x 15
15 x 10
15 x 10

Single Arm Cable Curl
15 x 25
15 x 25
15 x 20
15 x 15

Cable OH Tricep Extension
45 x 15
45 x 15
45 x 12
45 x 10


I'll be summarizing nutrition and any changes to TMs in a post at the conclusion of every training week.

[MAbrah161]

SBS Hypertrophy 1.2

Wednesday, August 24th, 2022

High Bar Squat
115 x 10
115 x 10
115 x 15

Note: First time barbell squatting in over 3 years. Movement felt decent considering the time off, DOMS will most likely be brutal in the coming days. Leg training has been even more sporadic than upper body training over the last few years.

DB RDL
25 x 12
25 x 12
25 x 16

Accessories

Single Arm HS Iso Row
90 x 10
90 x 8
90 x 8

Single Leg HS Leg Extension
35 x 10
35 x 10
35 x 8

Weighted Swiss Ball Crunches
12 x 20
12 x 15
12 x 12
12 x 20

Calf Raises
BW x 25 reps


Another session in the books. The gyms calf raise machine was out of order so I completed a quick 25 reps on the curb outside on the way to the car. My TMs and weights for each movement are pretty embarrassing right now, however, each session completed is a move back in the right direction. I'm writing this session up on 08/25 which was an off day from the plan. I'm looking to get back in the gym for SBS Hypertrophy 1.3 on 08/26.

[MAbrah161]

Friday, August 26th, 2022

Morning Golf Practice
~50 mins on the range

SBS Hypertrophy 1.3

OHP
60 x 10
60 x 10
60 x 10
60 x 18 (Rep Out Set)

DB Bench Press
40 x 12
40 x 12
40 x 12
40 x 18 (Rep Out Set)

Accessories

Lat Pulldowns
105 x 14
105 x 13
105 x 12

DB Side Delt Raise
10 x 15
10 x 15
10 x 15
10 x 12

Cable Face Pulls
50 x 15
50 x 12
50 x 12

DB Bicep Curl
20 x 12
20 x 10
20 x 10

Day off from work today so I was able to get up early and get some golf practice in. Also had enough time to walk to the gym (~1 mile each way). I'm hoping that a 4x/week program will allow for a nice balance between the gym and golf. My front delts were still a bit sore from my session on 08/23 and I noticed the fatigue affected my final "Rep Out Set" for each of my main lifts. Nevertheless, I was still able to exceed the Rep Out Set for each of the main lifts and therefore increase my TM moving into Week 2. As for the accessories, my progression will be a little different. I'll complete a minimum of 3 sets per exercise and total the reps at the end of 3 sets. If the total exceeds 40 reps, I'll add an extra set and progress until 50 total reps are hit. Once I'm able to complete 50 reps over 4 sets, the weight will be increased (hopefully this makes sense). For example, next time I complete "DB Side Delt Raise", the weight will be increased as I was able to complete 57 total reps during todays session (see above). So far, nutrition has been on point (2300 cals - 151p/71f/265c) and everything is being tracked and changed by the Carbon Diet Coach app. Keeping that momentum rolling!

[MAbrah161]

Saturday, August 27th, 2022
1.5 hours of Golf Practice

Sunday, August 28th, 2022
10 min Full Body Stretch/Rest

Monday, August 29th, 2022
SBS Hypertrophy 1.4

RDL
100 x 10
100 x 10
100 x 15 (Rep Out Set)

DB Squat
25 x 12
25 x 12
25 x 15 (Rep Out Set)

Single Arm HS Iso Row
90 x 10
90 x 9
90 x 9

Cable Face Pulls
50 x 15
50 x 13
50 x 12
50 x 10

Nautilus Seated Leg Curl
50 x 12
50 x 11
50 x 10

Calf Raise Machine
55 x 10
55 x 10
55 x 8

Nautilus Ab Machine
50 x 20
50 x 15
50 x 15
50 x 12

[MAbrah161]

Week 1 Recap

Training

Session Goal : 4
Completed Sessions : 4

Happy with this most of all considering how inconsistent my training has been over the last few years. I'm glad I finally took a look in the mirror and made the realization that going to the gym 5-6x per week just isn't feasible any longer.

Nutrition

As stated in my initial writeup, I'm using Carbon Diet Coach to track my macros and calculate any changes as I move forward. With that said, my dumb a** made some mistakes initially putting in my info and therefore needed to reset the app to calculate new macros. Overall my nutrition was decent this week. I did enjoy a few more beers and appetizers than I should have on Saturday at my local bar but a high activity day should limit the damage from that. My numbers are now correctly inputted into the app and will begin as of today (08/29/22).

SBS Hypertrophy TM Changes

Finally I'll cover the changes in my Training Maxes as we move from Week 1 to Week 2:

Bench Press
150 to 154.5

DB OHP
35 to 35

Incline DB Bench
45 to 46.35

High Bar Squat
165 to 167.475

DB RDL
35 to 35.175

OHP
85 to 87.55

DB Bench
65 to 65.975

RDL
145 to 147.175

DB Squat
35 to 35

Let's carry the positive momentum into Week 2 and keep getting after it!

[MAbrah161]

Tuesday, August 30th, 2022

SBS Hypertrophy 2.1

Bench Press
110 x 9
110 x 9
110 x 9
110 x 17 (Rep Out Set)

DB OHP
25 x 11
25 x 11
25 x 11
25 x 15 (Rep Out Set)

Incline DB Bench
30 x 11
30 x 11
30 x 11
30 x 15 (Rep Out Set)

Nautilus Lat Pullover
95 x 10
95 x 10
95 x 10

Cable Side Delt Raise
20 x 12
20 x 10
20 x 10

Single Arm Cable Curl
20 x 18
20 x 15
20 x 10
20 x 10

Assisted Dips
-80 x 12
-80 x 12
-80 x 12

[MAbrah161]

Friday, September 2nd, 2022

SBS Hypertrophy 2.2

High Bar Squat
120 x 9
120 x 9
120 x 12 (Rep Out Set)

DB RDL
25 x 11
25 x 11
25 x 15 (Rep Out Set)

Life Fitness Seated Row
105 x 10
105 x 10
105 x 10

Single Leg HS Leg Extension
35 x 10
35 x 10
35 x 8

Nautilus Ab Machine
65 x 15
65 x 12
65 x 12

Calf Raise Machine
55 x 10
55 x 10
55 x 8

Have an 18 hole round of golf slated for this afternoon as well so we'll see how the legs hold up walking the course. Nutrition has been on point for the most part. On Wednesday I ended up meeting some friends for dinner and indulged a bit more than planned. I'm comfortable with my body composition as it stands right now so I'm not that worried about a day or two at maintenance or in a slight surplus. Especially since the main goal is to get back to consistent training moving into the fall/winter.

[MAbrah161]

Sunday, September 4th, 2022

SBS Hypertrophy 2.3

OHP
65 x 9
65 x 9
65 x 9
65 x 18 (Rep Out Set)

DB Bench Press
45 x 11
45 x 11
45 x 11
45 x 14 (Rep Out Set)

Lat Pulldown
105 x 15
105 x 14
105 x 12
105 x 10

DB Side Delt Raise
12.5 x 12
12.5 x 12
12.5 x 12

Single Arm Cable Rear Delt Fly
20 x 10
20 x 10
20 x 10

DB Bicep Curl
20 x 12
20 x 11
20 x 10

[MAbrah161]

Monday, September 5th, 2022

SBS Hypertrophy 2.4

RDL
105 x 9
105 x 9
105 x 15 (Rep Out Set)

DB Squat
25 x 11
25 x 11
25 x 15 (Rep Out Set)

Single Arm Hammer Strength Iso Row
90 x 10
90 x 10
90 x 9

Cable Face Pulls
60 x 15
60 x 10
60 x 10

Nautilus Seated Leg Curl
50 x 12
50 x 11
50 x 11

Calf Raise Machine
55 x 10
55 x 10
55 x 9

Swiss Ball Crunches
15 x 25
15 x 15
15 x 12
15 x 10

Indoor Cycle
10 mins
2.12 miles

[MAbrah161]

Week 2 Recap

Training

Session Goal : 4
Completed Sessions : 4

Another week hitting all four of my desired training sessions. Honestly cannot remember the last time I had back to back weeks of completing all my planned sessions. Major move in the right direction here.

Nutrition
Weighed in this morning (09/05/2022) at 171.2 lbs with 19.5% bf (according to my bathroom scale). A bit higher numbers than I started with, however, as stated previously I’ve had a few dinners out with friends that escalated and led to some higher weigh ins. Tightening up this area is my next goal moving forward.

SBS Hypertrophy TM Changes

Bench Press
154.5 to 159.135

DB OHP
35 to 35.35

Incline DB Bench
46.35 to 46.8135

High Bar Squat
167.475 to 168.312375

DB RDL
35.175 to 35.52675

OHP
87.55 to 90.1765

DB Bench
65.975 to 66.304875

RDL
147.175 to 150.1185lbs

DB Squat
35 to 35.35

Some really small increments of upward movement this week but still upward movement nonetheless. Body is holding up well and adjusting to the training volume nicely. Trying to get at least 4-5 mobility/stretching sessions in a week to aid in recovery and general well being.

[MAbrah161]

Wednesday, September 7th, 2022

SBS Hypertrophy 3.1

Bench Press
120 x 8
120 x 8
120 x 8
120 x 15 (Rep Out Set)

DB OHP
25 x 10
25 x 10
25 x 10
25 x 15 (Rep Out Set)

Incline DB Bench
35 x 10
35 x 10
35 x 10
35 x 17 (Rep Out Set)

Nautilus Lat Pullover Machine
95 x 11
95 x 10
95 x 10

Cable Side Delt Raise
20 x 12
20 x 11
20 x 10

Single Arm Cable Curl
30 x 10
30 x 10
30 x 10

Assisted Dips
-80 x 13
-80 x 12
-80 x 12

[MAbrah161]

Thursday, September 8th, 2022
18 hole round of golf

Saturday, September 10th, 2022

SBS Hypertrophy 3.2

High Bar Squat
125 x 8
125 x 8
125 x 12 (Rep Out Set)

DB RDL
25 x 10
25 x 10
25 x 15 (Rep Out Set)

Precor Seated Row
100 x 12
100 x 12
100 x 10

Precor Leg Extension
60 x 12
60 x 12
60 x 12

Precor Ab Machine
70 x 10
70 x 10
70 x 10

BW Calf Raise
BW x 25
BW x 25

[MAbrah161]

Sunday, September 11th, 2022

SBS Hypertrophy 3.3

OHP
70 x 8
70 x 8
70 x 8
70 x 15 (Rep Out Set)

DB Bench
45 x 10
45 x 10
45 x 10
45 x 15 (Rep Out Set)

Lat Pulldowns
120 x 12
120 x 10
120 x 10

Cable Rope Upright Row
50 x 15
50 x 12
50 x 12

Single Arm Cable Rear Delt Fly
20 x 11
20 x 10
20 x 10

DB Bicep Curl
20 x 12
20 x 11
20 x 11

After working a shift from 3am to 3pm the last thing I wanted to do was come to the gym and get this lift in. However, after going home and watching some football I decided to get up and get in here and get it done. Currently completing this write up on the stationary bike getting some miles in. I have a PT test at work in late October that will allow me an extra day off work if I complete the 1.5 mile run under a certain time limit. Cardio has never been my strong point so I’ll be mixing some in more frequently to ensure I qualify for that extra day.

[MAbrah161]

Monday, September 12th, 2022

SBS Hypertrophy 3.4

RDL
115 x 8
115 x 8
115 x 15 (Rep Out Set)

DB Squat
25 x 10
25 x 10
25 x 15 (Rep Out Set)

Single Arm HS Iso Row
90 x 10
90 x 10
90 x 10

Band Pull Aparts
100 total reps

Weighted Hyperextensions
25 x 10
25 x 10
25 x 10

Was running short on time so dropped abs and calves today. Also decided to sub my accessory leg curl movement for the weighted back hyperextensions. Week 3 recap coming soon.

[MAbrah161]

Week 3 Recap

Training

Session Goal : 4
Completed Sessions : 4

Nutrition
Weighed in this morning (09/13/2022) at 170.2 lbs with 19.3% bf (according to my bathroom scale). I've started having Friday be my my weekly check in day through the Carbon Diet Coach app. I've found if I can hit my new calorie targets over the weekend with various social events happening I am more likely to keep the ball rolling through the rest of the week. My current macro targets are 152p/73f/268c - 2337 calories.

SBS Hypertrophy TM Changes

Bench Press
159.135 to 163.909

DB OHP
35.35 to 35.88

Incline DB Bench
46.8135 to 48.217

High Bar Squat
168.312375 to 169.995

DB RDL
35.52675 to 36.059

OHP
90.1765 to 92.88

DB Bench
66.304875 to 67.29

RDL
150.1185 to 154.62

DB Squat
35.35 to 35.88

Another week moving each and every TM in the right direction. Some higher jumps this week moving into Week 4.

[MAbrah161]

Tuesday, September 13th, 2022

SBS Hypertrophy 4.1

Bench Press
120 x 9
120 x 9
120 x 9
120 x 16 (Rep Out Set)

DB OHP
25 x 11
25 x 11
25 x 11
25 x 15 (Rep Out Set)

Incline DB Bench
35 x 11
35 x 11
35 x 11
35 x 15 (Rep Out Set)

Nautilus Lat Pullover Machine
95 x 11
95 x 11
95 x 10

Cable Side Delt Raise
20 x 12
20 x 11
20 x 11

Single Arm Cable Curl
30 x 11
30 x 10
30 x 10

Cable Rope Pushdown
50 x 10
50 x 10
50 x 10

[MAbrah161]

Friday, September 16th, 2022

SBS Hypertrophy 4.2

High Bar Squat
125 x 9
125 x 9
125 x 16 (Rep Out Set)

DB RDL
25 x 11
25 x 11
25 x 15 (Rep Out Set)

Standing Rope Cable Row
75 x 21
75 x 15
75 x 12
75 x 10

Unfortunately had to cut my time in the gym short but was able to get my two scheduled main lifts in. The return to High Bar Squats continues its ascension and I was pleased with hitting 16 reps today which will raise my training max a bit more heading into Week 5.

[MAbrah161]

Saturday, September 17th, 2022

18 Hole Round of Golf

Monday, September 19th, 2022

SBS Hypertrophy 4.3

OHP
65 x 9
65 x 9
65 x 9
65 x 15 (Rep Out Set)

DB Bench
45 x 11
45 x 11
45 x 11
45 x 15 (Rep Out Set)

Pulldowns
120 x 12
120 x 11
120 x 10

DB Lateral Raise
12.5 x 13
12.5 x 12
12.5 x 12

Single Arm Cable Rear Delt Fly
20 x 11
20 x 11
20 x 10

DB Bicep Curl
20 x 12
20 x 12
20 x 11

[MAbrah161]

Tuesday, September 20th, 2022

18 hole round of golf

Wednesday, September 21st, 2022

SBS Hypertrophy 4.4

RDL
110 x 9
110 x 9
110 x 13 (Rep Out Set)

DB Squat
25 x 11
25 x 11
25 x 15 (Rep Out Set)

Precor Seated Row
100 x 12
100 x 11
100 x 10

Precor Rear Delt Fly
50 x 15
50 x 12
50 x 12

Precor Seated Leg Curl
50 x 15
50 x 12
50 x 12

BW Calf Raise
25,25,10

Precor Ab Machine
70 x 11
70 x 10
70 x 10

Cardio
Elliptical - 20 mins

One day late with this session. Week 4 recap coming tomorrow.

[MAbrah161]

Week 4 Recap

Training

Session Goal : 4
Completed Sessions : 4

After my first week mess up with the input of data into Carbon Diet Coach my training and nutrition weeks were misaligned. Moving forward I’ll just be completing the weekly recaps after the conclusion of my weekly training sessions.

Nutrition
Weighed in this morning (09/22/2022) at 167.8 lbs with 18.6% bf (according to my bathroom scale). My morning weighins have started to consistently be in this ballpark. My current macro targets are still 152p/73f/268c - 2337 calories.

SBS Hypertrophy TM Changes

Bench Press
163.909 to 168.826

DB OHP
35.88 to 36.239

Incline DB Bench
48.217 to 49.70

High Bar Squat
169.995 to 175.09

DB RDL
36.059 to 36.42

OHP
92.88 to 94.739

DB Bench
67.29 to 67.97

RDL
154.62 to 156.168

DB Squat
35.88 to 36.239

[MAbrah161]

Thursday, September 21st, 2022

SBS Hypertrophy 5.1

Bench Press
125 x 8
125 x 8
125 x 8
125 x 10 (Rep Out Set)

DB OHP
25 x 10
25 x 10
25 x 10
25 x 15 (Rep Out Set)

Incline DB Bench
35 x 10
35 x 10
35 x 10
35 x 14 (Rep Out Set)

Nautilus Lat Pullover
95 x 11
95 x 11
95 x 11

Cable Side Delt Raise
20 x 12
20 x 12
20 x 11

Single Arm Cable Curl
30 x 11
30 x 11
30 x 10

Cable Rope Pushdown
50 x 11
50 x 10
50 x 10

[MAbrah161]

Sunday, September 25th, 2022

18 hole round of golf

Monday, September 26th, 2022

SBS Hypertrophy 5.2

High Bar Squat
130 x 8
130 x 8
130 x 12 (Rep Out Set)

DB RDL
25 x 10
25 x 10
25 x 15 (Rep Out Set

Single Arm HS Iso Row
90 x 11
90 x 10
90 x 10

Nautilus Leg Extension
50 x 12
50 x 12
50 x 12

Nautilus Ab Machine
65 x 15
65 x 13
65 x 12
65 x 10

BW Calf Raise
25,25,11

[jtaylor2010]

Nice, hit your sessions goals for the first four weeks! I think that’s as important as weight or lift goals(possibly more so), especially when starting out. You have to develop that routine and get the habit of making excuses out of your head. Keep up the good work!

[MAbrah161]

Nice, hit your sessions goals for the first four weeks! I think that’s as important as weight or lift goals(possibly more so), especially when starting out. You have to develop that routine and get the habit of making excuses out of your head. Keep up the good work!

100% agree with that. Getting myself back into that routine has been crucial to keeping everything else moving forward.

[MAbrah161]

September 27th, 2022

SBS Hypertrophy 5.3

OHP
70 x 8
70 x 8
70 x 8
70 x 15 (Rep Out Set)

DB Bench Press
50 x 10
50 x 10
50 x 10
50 x 13 (Rep Out Set)

Nautilus Lat Pullover
95 x 12
95 x 11
95 x 11

DB Side Delt Raise
12.5 x 13
12.5 x 13
12.5 x 12

Single Arm Cable Rear Delt Fly
20 x 11
20 x 11
20 x 11

Single Arm Cable Curl
30 x 12
30 x 11
30 x 10

Indoor Cycle

[MAbrah161]

September 29th, 2022

SBS Hypertrophy 5.4

RDL
115 x 8
115 x 8
115 x 12 (Rep Out Set)

DB Squat
25 x 10
25 x 10
25 x 15 (Rep Out Set)

Life Fitness Seated Row
105 x 11
105 x 10
105 x 10

Pec Deck Rear Delt Fly
60 x 15
60 x 10
60 x 10

Nautilus Seated Leg Curl
50 x 12
50 x 12
50 x 11

Nautilus Ab Machine
80 x 13
80 x 12
80 x 10

Calf Raise Machine
55 x 10
55 x 10
55 x 10

[MAbrah161]

Week 5 Recap

Nutrition
Weighed in this morning (09/29/2022) at 170.8 lbs with 19.1% bf (according to my bathroom scale). My morning weighins have been a bit higher this week due to eating out at social events. I wasn’t compliant with hitting my targets last week and the app shifted my calories as a result of these higher weigh ins. My current macro targets have been shifted to 152p/69f/249c - 2225 calories.

SBS Hypertrophy TM Changes

Bench Press
168.826 to SAME

DB OHP
36.239 to 36.782

Incline DB Bench
48.70 to 49.187

High Bar Squat
175.09 to 176.846

DB RDL
36.42 to 36.966

OHP
94.739 to 97.58

DB Bench
67.97 to 68.312

RDL
156.168 to 157.729

DB Squat
36.239 to 36.782

[MAbrah161]

Saturday, October 1st, 2022

SBS Hypertrophy 6.1

Bench Press
130 x 7
130 x 7
130 x 7
130 x 15 (Rep Out Set)

Standing DB OHP
25 x 9
25 x 9
25 x 9
25 x 20 (Rep Out Set)

DB Incline Bench
35 x 9
35 x 9
35 x 9
35 x 16 (Rep Out Set)

Pulldowns
120 x 12
120 x 11
120 x 11

Cable Side Delt Raise
20 x 12
20 x 12
20 x 12

DB Bicep Curl
20 x 12
20 x 12
20 x 12

Assisted Dips
-80 x 15
-80 x 13
-80 x 11

Indoor Cycle

[MAbrah161]

Tuesday, October 4th, 2022

SBS Hypertrophy 6.2

High Bar Squat
135 x 7
135 x 7
135 x 12 (Rep Out Set)

DB RDL
25 x 9
25 x 9
25 x 15 (Rep Out Set)

Standing Cable Rope Row
85 x 12
85 x 12
85 x 12

Walking Lunge
BW x 10
BW x 10
BW x 10

Hanging Ab Raise
BW x 10
BW x 10
BW x 10

BW Calf Raise
25,25,12