Wedding preparation for next summer

[jrock645]

Today’s workout, newly tweaked routine.

Leg press x17 1:32
Calf raise x14 1:32
Leg extension x9 1:03 +3 single leg negative only
Lat pull x13
Palms up pulldown x12
Bicep curl x6 1:14(long static hold and negative on the last rep)
Reverse curl x5
Wrist curl x 13/15
Hanging knee raise x30
Myo crunch x12
Cat vomit x12

Total time 35 minutes

Really cooked my biceps with that. Was definitely stronger on the leg press doing it first, got 5 extra reps though I need to slow it down a bit.

 

[jrock645]

Got 52 minutes in on the bike first thing out of bed this morning.

Starting to feel just the slightest extra fullness in my muscles.

 

[spiderduncan]

Way to be disciplined brother!

 

[jrock645]

Way to be disciplined brother!

Thanks. It effing blows sometimes. But, as that navy seal Jocko says, discipline equals freedom. And hell, get up and get it done, nobody said you have to like it but afterwards you can do what you want.

 

[jrock645]

Chest workout today.

Smith press x8 1:07
Smith Incline x8 :53
Fly machine x18 2:23
Dip- negative only x6 1:01
Pushups x6
Hollow hold 25seconds(first time ever doing these, what a bitch)
45 second plank

Total time: 15 minutes

Also did:

6mins HIIT on the bike- HR high 160’s 6 times
30 minutes incline walking
20 minutes in the sauna- hr got almost to 150

First time doing this chest only workout and it definitely blasted the pecs. I can normally get 30 pushups or so. If nothing else, the pushups at the end will affirm that I hit the rest of the routine hard. Interested to see how my chest feels to tomorrow and the next day.

 

[jrock645]

Got in for lifting tonight.

Squat x30
Seated leg curl x18 2:27
Stiff leg deadlift x18 2:12
Abductor x14 1:34
Machine row x11
Straight arm lat pull x12
Face pull x12 1:29
Cable side lateral 16/20 1:28/1:55
Triceps pressdown x13 1:35
Hanging knee raise x30

35 minutes

Also did 12 cat vomit. Forgot my belt again but got extra reps on the squat. Skipped cardio today and yesterday, was feeling a bit beat up. Discipline manifests itself in restraint sometimes, too.

Planning a bit of LISS tomorrow along with a p90x ab workout. We’ll see how my back does with that.

 

[jrock645]

Summary of today’s activities:

35 minutes walking with the dogs
Ab ripper x workout
40 minutes on the bike

 

[jrock645]

Cardio and conditioning day today.

10 minute elliptical warmup
“The Bear” 5 sets in 15 minutes on the dot
30 minutes on elliptical hr@ 125-130
18 minutes in the sauna, hr up to 147

Sat in the hot tub and relaxed for a bit after. Hopefully some good football games on today.

 

[jrock645]

Got in for some weights tonight.

Leg press x20 2:00
Calf raise x12 1:29, then untimed dropset 6/6/15
Leg extension x6
Fixed lat pull machine x23 (switched to a different machine cause a couple dbags were camped out on the regular ones, liked this machine though)
Machine curl x10 1:32
Palms up pulldown x10
Reverse curl x10
Wrist curl x14

Quads and hip flexors were sore, probably should’ve omitted the leg press and extensions. Abs were still pretty sore too.Skipped cardio and core movements, will probably rest tomorrow too.

Stack is starting to kick in, had really nice pump tonight, best I’ve had by far since cutting out carbs. I was doing the baby giraffe walk after the calf raises.

 

[jrock645]

Legs pretty sore today, probably going to skip HIIT tomorrow and hopefully feel fresh on Friday.

Also, weekly check in... back to pre Christmas weight, 207lbs. Also, weirdly, my waist has dropped .75” in the past few days. I lost about a 1/4” or so between Christmas and beginning of last week- it slowly trended down. Then almost overnight it dropped substantially. Starting measurement(first week of November) was 40.5”, now sitting at 36”, maybe just a shade over. Measured right at the belly button.

 

[jrock645]

Chest workout tonight.

Chest press machine x10 1:40, rest pause then 6x -20%
Fly machine x12 2:08
Incline press machine x10 1:23, rest pause x5
Cable cross x46 4:43
Dip- negative only x7 1:07

Gym was really crowded, really backed up all over, so I improvised. I’ll be glad when this New Years resolution crap dies off.

Did rest pause to make sure I really of everything out on each movement. Focused on trying to get a good MM. on the cable crossover- it came and went. Added 5lbs on the fly’s, but inadvertently went slower than last time- 6 less reps but only 15 fewer total seconds under tension.

My arms felt like they were gonna explode.

Legs and other places still sore from earlier in the week, so skipped cardio. Also, low back has been sore this week. Guessing that p90x ab workout was the culprit. Won’t be doing that anymore. I’ll shoot for some ab wheel, hollow holds and PT back/glute exercises.

 

[jrock645]

Got in for some cardio this afternoon.

10 minute elliptical warmup.
PT back exercises
Hollow hold 2x
Plank
Hanging knee raise x30
40 minutes elliptical hr 130

Took it slow and easy today. Really used the workout to try and stretch out, real tight in my hips this week.

 

[jrock645]

Took yesterday as a rest day. A lot of lingering soreness, felt beat up and sluggish. Regular work schedule resumes next week.

Tomorrow is gonna be a cheat day. Got box seats to the Bucks game, so I’m gonna enjoy myself a bit.

 

[jrock645]

Took yesterday as a rest day. A lot of lingering soreness, felt beat up and sluggish. Regular work schedule resumes next week.

Tomorrow is gonna be a cheat day. Got box seats to the Bucks game, so I’m gonna enjoy myself a bit.

 

[jrock645]

Cardio today.

10 minute elliptical warmup
4 sets of “The Bear” in 10.5 minutes
30 minutes on the elliptical

6 months from today is the wedding.

Ready to relax and watch some basketball this afternoon. Leaving in a bit.

 

[jrock645]

Full body HIT today.

Leg press x23 2:03
Calf raise x15 1:31
Leg extension x10.5 1:35
Lat pull x18
Palms up pulldown x10
Machine curl x10
Reverse curl x10
Wrist curl x12
Hanging knee raise x30
Myo crunch x12

Total time 29 minutes

Also did 30 minutes on the elliptical, hr@ 130

Forearm pumps were brutal, struggled on the pulling movements. Even with straps I could barely hold a grip.

 

[jrock645]

46 minutes LISS on the bike after work. Really didn’t want to do it, but soldier’ed through it.

 

[jrock645]

Got in for chest tonight.

Smith press x8 1:06
Smith incline x10 1:08
Fly machine x19 2:50
Dip- negative only x6 1:00
Hollow hold 32 sec
Cat vomit x12

Total time 18 minutes

Was supposed to get in this morning, but lethargy is setting in a bit. Struggled getting up so I got in after work. Didn’t pack shoes, so did it in my work clothes. Meant no HIIT, like I’d intended.

The “new me” types are pissing me off. Jamming the gym up like it’s social hour. I’ll be glad when that nonsense dies off in a couple weeks.

 

[jrock645]

40 minutes LISS cardio after work tonight on the bike.

Had to get into work a bit early for a meeting yesterday, wasn’t able to squeeze into the gym. Had intended to make that up today but my ******* upstairs neighbor woke me up at 2:45am this morning with loud, drunken nonsense. Ended up calling the cops but I wasn’t able to fall back asleep until after 5am. Wouldn’t have been worth a damn anyway so I slept.

Will get in for some conditioning work tomorrow and try to get back on schedule Monday.

 

[spiderduncan]

Had intended to make that up today but my ******* upstairs neighbor woke me up at 2:45am this morning with loud, drunken nonsense. Ended up calling the cops but I wasn’t able to fall back asleep until after 5am.

Bummer. Lack of sleep is my kryptonite. Hang in there brother!

 

[jrock645]

Got in today for some cardio.

10 minute warmup on the elliptical
3 sets of the Bear
30 minutes walking
Cat vomit x12

Dry, creaky joints are setting in. Probably just LISS cardio for the next couple weeks.

 

[jrock645]

Workout B today.

Squat x30
Abductor x15 1:11
Seated leg curl x21 3:03
Stiff leg deadlift x18 2:15
Machine row x12
Face pull x18 2:02
Straight arm lat pull x6/10/12 dropset
Triceps pressdown x11
Cable lateral 7/10

Total time 33 minutes

Added 10lbs on the squat.

Also did some hanging knee raises, hollow hold, plank and weighted myo crunch, then 40 minutes on the elliptical.

 

[jrock645]

50 minutes LISS cardio on the bike tonight after work.

 

[jrock645]

Chest workout this morning.

Smith press x12 :57
Smith incline x10 :56 rest pause +4 more
Chest fly x20 2:35
Negative only dip x6 :49
Chest press machine x7 :55

Total time 17 minutes.

Also did:
Hanging knee raise x30
Plank 1:15
Cat vomit x12

Couldn’t sleep worth a damn last night. Drank too much water too close to bed, kept getting up to piss. Woke up again just before 5 and never fell back asleep. Felt decent anyway. Hopefully I sleep good tonight, though.

 

[jrock645]

Full body today.

Squat x26
Smith bench x8 1:01
Stiff leg deadlift x11 1:35
Lat pull x10 1:10
Shoulder press x11 1:25
Straight arm lat pull x12 1:32
Machine curl x9 1:25
Triceps pressdown x11 1:21
30 hanging knee raises
10 cat vomit
60sec plank

Total time 37 minutes

Also did 25 minutes on the elliptical, hr 138 avg.

Didn’t sleep well last night. Tossed and turned for a while, then popped some Benadryl and slept like a rock, felt like a zombie when I finally got up. Felt a bit off, not great numbers but still a decent workout.

 

[jrock645]

Got into the gym tonight for a (very) quick not to failure full body workout. This will be my workout on Wednesday’s as I cut back on cardio for a bit, before ramping back up. Felt like I found my groove a bit on the chest movements, so I’ve split them over the week.

Leg press x22
Calf raise x20
2 sets assisted pull-ups
2 sets assisted dips
Abductor x25
Upright row x18
Chest fly x20
Hanging knee raise x25
45 second plank

Total time 16 minutes.

Light weight, more normal rep cadence than the usual deliberately slow HIT style. Got in, got a pump and got out.

Diet has been rough the past few days. Mentally just shot and really don’t have much appetite so I’ve eaten a bit of junk, cause it actually sounds good, just to get some food down. Protein shakes make me want to throw up. Grand scheme, I’m not gorging on food, so as long as this is just a short term thing it won’t do any real harm

 

[jrock645]

Cardio and conditioning today.

10 minute elliptical warmup.
5 sets of “The Bear” barbell complex
6 minutes HIIT on the bike
PT back exercises
12 minutes sauna

Felt good to get the HR up and have some blood flowing.

 

[jrock645]

Today’s workout:

Squat x30
Stiff leg deadlift x12 1:10
Smith bench x8 1:11
Fixed lat pull x11.5 1:40
Shoulder x11 1:36
Straight arm lat pull x9.5 1:22
Machine curl x10 1:45
Triceps pressdown x9 1:08
Hanging knee raise x30
60 second plank

34 minutes

20 minutes on the elliptical, hr @ 150

Good workout. Squat reps are back up after dipping a little last week. Probably just from eating carbs this past week but definitely seeing some improved volume and separation in my arms, which the fiancé appreciates.

 

[jrock645]

Not to failure workout this morning:

Leg press x25
Calf raise x18
Abductor x20
2 sets assisted pull-ups x10, 10
2 sets assisted dips x18, 15
Cable upright row x15
Chest fly x20
Hanging knee raise x30
Myo crunch x12

19 minutes

Also 4 minutes HIIT. Was struggling to get my HR up, legs weren’t quite up to it today, so I stopped.

Also 10 minutes in the sauna.

 

[jrock645]

This morning’s workout:

Leg press x20 1:56
Calf raise x11 1:19
Leg extension x9 1:06
Machine row x8 1:04
Smith incline press x11 1:14
Face pull x10 1:20
Cable side lateral x8 per side
Dip x6 :40
Cat vomit x10

28 minutes

Today was a struggle. Did the ‘ole “I just wanna lay down for 5 more minutes” thing and it came back to bite me. Overslept, almost talked myself out of going to the gym but figured if I shortened my warmup I could still get it done, which I did. Wasn’t pretty or enjoyable, but as billy bob thornton said in bad santa- they can’t all be winners.

Will be replacing the stiff deadlifts on my Monday workout with leg curls moving forward. Back has been bothering me all week, and I really think I tweaked it during that movement Monday.

 

[jrock645]

Got in for a bit of cardio today.

12 minute warmup on the elliptical.
5 sets of “The Bear”
PT back/glute exercises
6 minutes HIIT on the bike
30 hanging knee raises
20 weighted myo crunches
60sec plank
15 minutes in the sauna

 

[BEAST73]

You doing a Great Job Bro!

 

[jrock645]

Full body workout today:

Squat x25
Leg curl x12 1:53
Lat pull x11 1:20
Cable pullover x9 1:15
Shoulder press x10 1:15
Machine curl x9 1:05
Bench press x5,6,5,3,5,12
Triceps pressdown x8.5 :56
Weighted myo crunch x12
2x hollow hold
Cat vomit x10

Time: 48 minutes

Also 25 minutes on the elliptical, HR 133 avg


Had to adjust a bit. Some douche was camped out forever on the smith machine with a bench like he was the only person at the gym.

Added weight on most exercises, including 10lbs on the squats. Had to crank the belt down a bit tighter, which is a good feeling seeing the waist get smaller.

Wanted to get the HR higher on the elliptical, but my legs just weren’t up for that much.

 

[jrock645]

Got in for my not to failure workout this morning. Leg press, calf raises, hip abductor, pull-ups, dips, upright rows and chest fly. Quick and easy.

Also did some planks and 6 minutes HIIT on the bike.

Spent two hours in a sensory deprivation tank yesterday, very relaxing.

 

[jrock645]

Skipped my workout today. Took a pretty nasty fall at work Wednesday night. Landed really hard, initially thought I might’ve broken something. Hip is bruised and my ribs are a bit sore. Really didn’t want to add to it.

 

[jrock645]

Soreness from the fall has pretty well subsided. Got in for a workout today. Did my Friday workout template today since I missed it.

Smith incline x9 1:11
Leg press x12 1:22
Calf raise x13 1:28
Machine row x9 1:12
Leg extension x10 1:22
Face pull x10 1:18
Dip x6.5
Cable lateral 12 per side
Myo crunch x15
Hanging knee raise x30

Total time 28 minutes

Also did 28 minutes on the elliptical, HR 144 avg.

 

[jrock645]

Carbed up yesterday so aimed for glycogen depletion today.

15 minutes warmup on the elliptical
6 minutes HIIT on the bike, HR to 160+ 6 times
20 minutes on the elliptical, HR @146 avg
Planks, hollow holds and hanging knee raises
40 minutes incline walking, HR 131 avg
15 minutes in the sauna

Shouldn’t be much glycogen left after all that. Workout was performed this afternoon fasted.

 

[jrock645]

Not to failure workout this morning.

Leg press, calf raise, hip abductor, pull-ups, dips, chest fly, upright row, curls, triceps pressdown.
Hanging knee raises, weighted myo crunch, cat vomit

Time: 20 minutes

Also did:
PT back exercises
25 easy minutes on the elliptical
13 minutes in the sauna

Time to steadily add some cardio back in after giving it a few weeks break.

 

[jrock645]

HIT workout this morning:

Squat x25
Smith bench x8 :58
Leg curl x 9 1:19
Shoulder press x9 1:13 +5 speed reps
Lat pull x10 1:13
Cable pullover x10 1:17
Machine curl x8 1:16
Triceps pressdown x9 :56 +8 speed reps
Hanging knee raise x30
50sec plank

Total time 37 minutes

Also 13 minutes in the sauna.

Legs were a bit tired from cardio earlier in the week but managed to match last week’s reps. Added weight on most other exercises. Had a decent pump, which is rare on keto.

 

[jrock645]

Light cardio workout today.

8 minute elliptical warmup
Cable wood choppers 3x 20 each side
3 sets of the Bear
25 easy minutes on the elliptical
PT back exercises
Cat vomit x10

 

[jrock645]

Full body HIT today.

Smith incline press x7 1:04. Dropped 20lbs and then did 7.5 untimed reps
Leg press x11 1:22
Calf raise x11 1:27
Leg extension x8 1:23
Machine row x8 :55
Face pull x10.5 1:22
Cable lateral x10 per side :55 left, 1:05 right
Dip x5 :46, +3 negative only reps
Hanging knee raise x30
Myo crunch x15

Total time 35 minutes.

Also did 35 minutes on the elliptical, HR 126avg.

Felt good today. Had a nice pump. Added weight to every exercise. One pin away from pushing the whole stack on the leg press. Soon.

Will post an updated progress pic soon. Weighed in at 201 this morning, which surprised me- was 208 a couple days ago. Not much difference in waist measurement, been holding steady, but I feel like I’m gradually looking leaner around the midsection. Still holding these damn love handles. Hopefully adding cardio back in will whittle that down.

 

[jrock645]

Carbed up yesterday, so today was IF and glycogen depletion day.

12 minute elliptical warmup, then stretching
33 minutes on the elliptical, HR 144avg
30 hanging knee raises
20 myo crunches
3x 15 per side cable wood chopper
3x 25 cable crunches
25 trunk curls
45 minutes incline walking, HR 128ish
15 minutes in the sauna

 

[jrock645]

Progress pic. One on the left is from 11-6 when I started cutting. One on the right was today. Not a very good pic. I’m bloated a bit from carving up yesterday but also think lifting and posture are making me look softer in the belly than I really am. Weighed in at 204 tonight, so down 26lbs from the start.

 

[jrock645]

NTF workout this morning

Leg press, calf raise, dip, pull-up, hip abductor, upright row, triceps press down, cable curls.
PT back exercises.
6 minutes HIIT
20 good mornings.
60 second plank
20 mins LISS elliptical

 

[jrock645]

Did 40 minutes LISS on the bike after work tonight.

 

[jrock645]

Full body HIT this morning:

Squat x30
Leg curl x11 1:25
Smith bench x6 :49 +6 more after a few breaths
Lat pull x6 :46
Cable pullover x9 1:01
Shoulder press x8 1:00, rest pause +6
Machine curl x8, RP +6(took some weight off)
Triceps pressdown x8 :48, RP +4
Hanging knee raise x30
Cat vomit x10

40 minutes

Got more reps on the squats this week, got a fist bump from someone after that long ass set. Added weight on most other exercises, though probably won’t next week.

Do have a trip for work next weekend, so a few days rest are coming up. Trying to hit this next week hard.

 

[jrock645]

Cardio day.

15 minute warmup on the treadmill
5 sets of the Bear in 11 minutes
30 minutes on the elliptical LISS
12 minutes in the sauna

 

[jrock645]

Full body HIT this morning.

Leg press x12 1:09
Calf raise x10 1:11
Leg extension x8 1:00
Machine row x8 :48, dropped weight did 8 more
Face pull x10 1:09
Cable lateral 10 each side, dropped weight 10 more
Smith incline x8 :48 dropped weight and did 8 more
Dip x5, plus 15 assisted
Hanging knee raise x30
Myo crunch x15
Time: 37 minutes

Also did 35 minutes on the elliptical, hr 135avg.

Weighed in at 198 this morning. Last time I was at or under 200 was about 10 months ago. Best part is my waist is 1” smaller vs that same weight then.

Updated progress photo, not carrying the bloat I was last week:

 

[jrock645]

Cardio and abs his morning.

15 minute elliptical warmup.
Cable wood choppers- 3x 20 each side
Cable crunches 3x 25
Back extension x15
20 minutes elliptical, HR 149 avg

Core work took longer than I’d realized, and got a bit of a late start. 20 minutes was all I had time for at the end. Might do some LISS on the bike after work.

 

[jrock645]

NTF workout this morning.

Leg press, calf raise, hip abductor, pull-ups, dips, upright rows, chest fly, cable curls- light weight, drop sets, etc.

6 minutes HIIT on the bike
Back extension x15
PT back exercises
Hanging knee raises and cat vomit
15 minutes in the sauna