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Party Marty's Workout Log

Aawh! I miss nature like that.
Here it looks like:

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We went hiking again. This time we returned to Billy Goat Trail, my favorite local place to hike, and did Billy Goat Trail B. My legs are going to be feeling it in the next few days. Before that I did a shoulder day in my apartment gym. I didn't have much time so I did all dumbbell work with little rest in between sets.

Seated Dumbbell Press 50x6x10
Seated DB Side Lateral Raises 30x6x10
Seated DB Front Raises 30x6x10
4-Second Dumbbell Shrugs 50x4x10
 
Weigh-In:

10/23/2017 253.6 lbs 29.3% fat

10/16/2017 252.1 lbs 29.6% fat

Gained a pound and a half, but the BF% went down according to the scale. The lack of progress is partially due to me enjoying myself and the diet I'm doing not really working, hence the changes I've made to the diet.

Alright. I changed my diet. I am now doing low carb days (20g or less) for Monday, Tuesday, Wednesday, and Friday; a moderate carb day (140g) on Sunday, and a high carb day (220g) on Thursday and Saturday. My low carb days will almost be like being keto again. Today was Day 1 of the new low carb days so it was definitely weird. Even worse, the only stim-based preworkout I had in my bag was Ultimate Orange, which has 16g of carbs, making it a no-go on my low carb days. I will grab a container of something in my closet to take with my Permaswole. I'm not going to open my Cannibal Ferox yet. It actually was a pretty good day in the gym for my back day, minus the lack of energy from no stims. In the future, my back day will be on Sunday. My shoulder day will be on Monday.

Seated Cable Rows 175x6x10
High Row 230x4x8, 230x2x8
Bent-Over Barbell Row 155x4x10
Close-Grip Lat Pulldown 145x6x10

LISS Elliptical Cardio 20 minutes
 
Haha. Yeah, basically!

The fat is just hiding. It didn't leave. I'm sure of it.
 
Wonderful arm day. No one was in my apartment gym the entire workout until I started cardio. I had two different cable stations doing supersets. Man, what a good day. I have to 100% give props to Permaswole by Chaos & Pain. My arms were exploding.

Fat Gripz Hammer Curls 25x6x10
Fat Gripz DB Skullcrushers(each arm) 20x6x12
Seated Alternating DB Curls 40x4x8
Overhead Rope Extensions (Apartments) 100x4x12
Superset
--Straight Bar Cable Curls 90x2x10, 80x2x10, 70x2x10
--Rope Push Downs (Apartment) 90x1x10, 80x3x10, 70x2x10
Burnout
--Sideways Dumbbell Curls 40 to failure, 35 to failure, 30 to failure, 25 to failure, 20 to failure

LISS Elliptical Cardio 20 minutes
 
Chest Day. I went in pretty tired, but came around pretty quick. It ended up being a nice day at the gym.

Flat Barbell Bench Press 185x1x10, 205x1x6, 215x2x6, 220x2x5
Incline Hammer Strength Press 225x1x10, 225x2x8, 225x3x10
Pec Deck Flies 205x6x10
Freemotion Chest Pres 60x2x10, 50x4x10

HIIT Elliptical Cardio 20 minutes
 
Ohio State won. What a freaking comeback! Woo! O-H!
 
Still buzzing about that Ohio State comeback...

It was a back day today. I got a nice pump and good sweat on. Nothing to complain about gym-wise. Also got my wife's car checked at the shop and got my haircut. And most importantly, I destroyed a Five Guys burger and Cajun fries.

My workout:

Seated Cable Row 190x6x8
High Row 230x6x10
Bentover Barbell Row 155x6x10
Lat Pulldown 175x4x10
Straight Bar Cable Pushdown 62.5x4x10

LISS Elliptical Cardio 25 minutes
 
Weigh-in day:

10/30/2017 251.3 lbs 29.6% fat

10/23/2017 253.6 lbs 29.3% fat

New low in weight since ending my last keto. I started doing adding "keto days" on Monday, Tuesday, Wednesday, and Friday. Thursday and Saturday are high carb days. Sunday is a moderate carb day. I saw immediate progress after one week and honestly, my Sunday turned into a high carb day because I turned into a piggy. Not bad.

Today was a shoulder day and it was noice. Added a new exercise today. Instead of doing dumbbell front raises, I grabbed a 25 lb plate and lifted it from my waste to straight over my head.

Hammer Strength Shoulder Press 225x1x10, 245x1x10, 245x5x8, 245x1x6
Plate Front Raise Over Head 25x4x20
Seated DB Side Lateral Raise 30x4x10
Barbell Shrug (4 sec hold) 185x4x8

HIIT Elliptical Cardio 20 minutes
 
Arm Day. Felt great. Kicked ass.

Fat Gripz Hammer Curls 25x6x10
Fat Gripz DB Skullcrushers(each arm) 20x6x12
Standing Alternating DB Curls 35x4x10
Overhead Rope Extensions (Apartments) 100x4x12
Superset
--Straight Bar Cable Curls 90x4x10, 80x2x10
--Rope Push Downs (Apartment) 80x2x10, 70x4x10
Burnout
--Sideways Dumbbell Curls 40 to failure, 35 to failure, 30 to failure, 25 to failure, 20 to failure

LISS Elliptical Cardio 20 minutes
 
SFreed, how are you liking Permaswole? You won a bottle from a promotion, right? I love this stuff. I went from using an EVL stim-free PWO pump product to Permaswole and it was a night and day difference.
 
Oh, and while I'm thinking about it, I will post my supplement stack at the moment. It's pretty limited as I'm just cutting and kind of taking a break on certain things. I'm also limiting caffeine to 300mg currently.

Non-workout days:
Thermo: RXS Radiate (Sour Peach Rings)
Multivitamin: Animal Pak
BCAA: Gaspari HyperAmino (Gummy Candy)
Protein: MyProtein Impact Whey (Boston Creme Pie)
Misc.: NOW Maca Root Powder

Workout Days:
Multivitamin: Animal Pak
PWO BCAA: ALRI HumaPro (Rocket Pop)
PWO 1: Muscletech Neurocore (Icy Blue Raspberry)
PWO 2: Chaos & Pain Permaswole (Razbloody Lemonade)
BCAA: Gaspari HyperAmino (Gummy Candy)
Protein: MyProtein Impact Whey (Boston Creme Pie)
GDA: Chaos & Pain Predator
Misc.: NOW Maca Root Powder
 
Martyfnemec said:
SFreed, how are you liking Permaswole? You won a bottle from a promotion, right? I love this stuff. I went from using an EVL stim-free PWO pump product to Permaswole and it was a night and day difference.
Click to expand...

Really enjoying it. The pump I get from it seems different from other products. It seems to not only last longer, but hits differently. Hard to explain, but you probably know what I mean.
 
Alrighty. So I am changing my entire workout routine Monday. I will be doing the Lean & Mean program by Allmax Nutrition found here:

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The only difference is that I will be doing the four days on Tuesday, Thursday, Saturday, and Sunday. Monday will just be an hour-long cardio day (which isn't part of the routine). It just felt weird to not go to the gym 5 times per week. I will start this routine Monday with that cardio day and then jump right into it. It's a push-pull routine rather than bro split and it will be very different that what I've been doing. It should definitely shock the body. My diet will stay the same as it is now.

I also weighed in today and was the lowest I've weighed since July 2015. However, I won't count it because it's not Monday and the carb eating over the weekend will raise my weight a little.

Now to today's chest workout:

Flat Barbell Bench 205x1x6, 215x1x6, 225x1x6, 215x3x6
Incline Hammer Strength Chest Press 225x1x10, 225x1x8, 225x1x10, 225x3x8
Peck Deck Flies 205x6x10
Freemotion Chest Press 60x6x10

LISS Elliptical Cardio 20 minutes
 
Alright. So for the next 8 weeks, I'm doing the Allmax Lean and Mean Program found Invalid Link Removed.

Instead of following it's schedule, I will be doing Day 1 on Tuesday, Day 2 on Thursday, Day 3 on Saturday, and Day 4 on Sunday. Monday will be an hour of steady state cardio and the other two days will be rest days. I am still maintaining the same diet, which is roughly no carbs on M, T, W, and F. Th, Sa, and Su will be 250g of carbs. I feel good about this and am looking forward to doing lower reps instead of the 10-12 rep ranges. It should shock the ol body a bit.

LISS Elliptical Cardio 60 minutes

Before:

L&M Before Collage.jpg


Looking big and pudgy!
 
Your before picture looks better than my after. Un-subscribing now.
 
Day 1 of the Lean & Mean Program. This week is a "Power" week so almost of all of the exercises have rep ranges of 4-6. It's hard to just guess what amount I need to do 4-6 reps, so I got it wrong many times. Haha. I love the routine so far. Today was chest, biceps, forearms, and abs.

Incline Hammer DB Press 75x1x8, 85x2x5
Flat Barbell Bench Press 85x1x6, 85x2x8
Dumbbell Pullover 60x1x8, 70x1x8
Incline Smith Press 205x1x6, 205x1x5
EZ-Bar 90-deg Preacher Curls 80x1x8, 80x1x6
Standing EZ-Bar Curl 90x2x6, 80x1x10
Standing Concentration Curls 55x2x5
Seated Incline DB Curls 40x2x6
Reverse Grip EZ-Bar Curls 80x2x5
Crunch Machine 150x3x20, 100x2x30

LISS Elliptical Cardio 20 minutes
 
Oh, your DB presses are heavy! The other exercises looking good too!
 
hairygrandpa said:
Oh, your DB presses are heavy! The other exercises looking good too!
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The Hammer DB Press was weird because I held the dumbbells vertical, which made the press much more unstable left to right. It added a much bigger element of "I hope these dumbbells don't fall on my face." I don't think I had ever held them like that...
 
Personally, I wouldn't even attempt to do heavy presses, BB -or DB's. Risk of injury is way to high for an older guy.
I think I wouldn't even get them into position, LOL.
Good weight! You are a strong mofo!
 
I used to think I was a puzzy if I didn't do heavy presses. Then I remembered that I'm old as fack and don't really care what people think. Plus, it's nice being able to put on my shirts without my shoulders feeling like somebody is stabbing me
 
SFreed said:
I used to think I was a puzzy if I didn't do heavy presses. Then I remembered that I'm old as fack and don't really care what people think. Plus, it's nice being able to put on my shirts without my shoulders feeling like somebody is stabbing me
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Not a bad strategy! I might use that. My chest has always been lagging and now that I've been cutting for nearly a year straight, my strength has slowly diminished bit by bit.
 
Continued the power week and today was legs. As usual, my s**tty back held me back a bit from going super heavy, but I don't really care to not be able to walk for two months again. I can already tell that my legs are going to be super sore. I mostly followed the routine, but did stray a little bit.

Leg Press 545x1x6, 630x2x4
Smith Machine Squats 225x2x4, 225x1x6, 135x2x10
Smith Machine Stiff-Legged Deadlifts 225x3x5
Leg Extensions 190x3x6
Lying Leg Curls 125x1x6, 135x1x6, 140x1x6
Single-Leg Lying Leg Curls 50x3x6
Seated Calf Raise Machine 180x5x5

LISS Elliptical Cardio 20 minutes
 
Alright. I ended taking yesterday off because my wife flew to FL and also because DOMS had my legs feeling like I got caned from the waist down. Power week continued today with Back Day. It felt good to go heavy on back, except for the partial deads, which I thought I screwed my back up, but now it is feeling closer to normal again.

Underhand Seated Cable Rows 205x1x8, 220x2x6
Close Grip Lat Pulldowns 205x1x6, 220x1x5, 220x1x6
Bentover Barbell Rows 205x3x6
Lawnmower Pulls 85x1x10, 95x1x7, 100x1x5
Partial Deadlifts 225x1x8, 275x1x6, 315x1x3
Torso Rotation Machine 90x3x20
Cable Crunch 70x3x20

LISS Elliptical Cardio 35 minutes
 
And Friday, I saw my favorite musician. Lindsey Stirling was awesome live. It was a Christmas concert, so it mostly Christmas music with a few of her originals. Awesome performance.

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Last night's workout session was the last day (shoulders and tris) of the "power week." This week, it will be a "reps range" week, which is much more high volume. I have to say that I enjoyed it. I think after three weeks, it might repeat, so I will have a power week again in three weeks. Like usual, I was really bad at guessing how much weight I should have done to hit 4-6 reps...

Arnold Dumbbell Press 55x1x10, 65x1x6
Seated Rear Delt Raise 40x2x8, 45x1x6
Wide Grip Upright Row 110x2x6
Single Arm Cable Lat Raises 20x3x6
Smith Machine Shrugs 315x3x6
Single Arm DB Upright Row 45x2x6
Close Grip Smith Bench Press 135x1x10, 225x1x5, 225x1x6
Incline EZ Bar Tricep Extension 90x1x6, 90x2x5
Seated DB Skullcrushers 75x2x6
Seated Calf Raise Machine 180x3x5
 
Today was the first day of the "Rep Range" Week. It was chest and biceps with some forearms and abs. Nothing too crazy except for the higher reps, but it did have me do bench press in a Smnith Machine and bring the bar down to my clavicle, with my arms straight out horizontally. It burned like crazy and I'm not sure I've ever felt that before. Oh, and I just realized I forgot to do one of the bicep exercises. MOTHER F**K!

60 Degree Incline DB Press 75x1x10, 80x2x8
Smith Bench Press to Upper Chest 135x1x10, 135x1x12, 135x1x10
Machine Dips 180x2x15
Pec Deck Flies 190x2x16
Prone 45 Degree Barbell Spider Curls 80x2x8, 80x1x10
Seated Incline DB Curls 30x2x10
Single Arm DB Wrist Curl 30x1x15, 30x1x20
Reverse Grip EZ Bar Curl 70x1x9, 70x1x13
Machine Crunch 150x5x20

LISS Elliptical Cardio 35 minutes
 
I ended up switching today's back day with tomorrow's rest day, so I will go do that tomorrow after work.

However, pretty big news on my end.

I was holding off on my bulk because my wife and I were trying to have a kid. Well, she took the test today and she's pregnant. Obviously, we're still in the danger zone of losing it, so we will be sitting on that for a couple months before we go to the doctor and confirm that everything is on the up and up. In terms of gym and nutrition, this means that if all things check out, I will probably be going on a bulk in January.

Big news, though. This will be my first kid. I still kind of feel like a kid a bit myself, but I know I can handle it!
 
Martyfnemec said:
I ended up switching today's back day with tomorrow's rest day, so I will go do that tomorrow after work.

However, pretty big news on my end.

I was holding off on my bulk because my wife and I were trying to have a kid. Well, she took the test today and she's pregnant. Obviously, we're still in the danger zone of losing it, so we will be sitting on that for a couple months before we go to the doctor and confirm that everything is on the up and up. In terms of gym and nutrition, this means that if all things check out, I will probably be going on a bulk in January.

Big news, though. This will be my first kid. I still kind of feel like a kid a bit myself, but I know I can handle it!
Click to expand...

Congratulations!!! Might be a bit early, but I hope things turn out!
 
SFreed said:
Congratulations!!! Might be a bit early, but I hope things turn out!
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Thanks. I've done my best to not stress and put my faith in God's plan for us. If it's meant to be, it's meant to be!
 
Martyfnemec said:
I ended up switching today's back day with tomorrow's rest day, so I will go do that tomorrow after work.

However, pretty big news on my end.

I was holding off on my bulk because my wife and I were trying to have a kid. Well, she took the test today and she's pregnant. Obviously, we're still in the danger zone of losing it, so we will be sitting on that for a couple months before we go to the doctor and confirm that everything is on the up and up. In terms of gym and nutrition, this means that if all things check out, I will probably be going on a bulk in January.

Big news, though. This will be my first kid. I still kind of feel like a kid a bit myself, but I know I can handle it!
Click to expand...
Awesome brother. Just remember the first 9 years you cant wait till their out the house, and the last 9 years you beg them not to leave
 
WOW. And now I get the real offer from the CDC around a half-day after the other big news. I can hardly even wrap my head around the last day... Luckily, I don't have to because I'm about to go to the gym for back day. Haha.
 
Yesterday was back day:

Prone Incline DB Rows 65x3x10
Underhand Cable Rows 190x3x10
Wide Grip Lat Pulldown 180x2x13
Straight Arm Cable Pushdown 47.5x2x16
Partial Smith Deadlifts 225x1x7, 225x1x10
Hyperextensions BWx2x10
Crunch Machine 170x5x15

LISS Elliptical Cardio 35 minutes
 
Today was leg day:

Leg Extensions 170x1x9, 190x1x9
Single Leg Leg Press 180x2x10
Smith Machine Squats 135x2x10, 135x1x12
Single Leg Extensions 55x1x12, 40x1x16
Seated Leg Curl Machine 150x1x10, 160x1x9
Lying Leg Curl Machine 100x2x10
Leg Adduction Machine 230x2x18
Straight Leg BB Good Mornings 45x1x13, 95x2x13
Smith Machine Standing Calf Raises 225x3x12
 
Now I have to pack to go to Dallas for a week. Leaving tomorrow around noon, coming back the next Sunday mid-afternoon. There is an LA Fitness around 7 minutes away from my brother-in-law's house so I don't believe my training will take a hit. My diet is going to get screwed, though.
 
We ate at Ten 50 BBQ. It was amazing. The best brisket I've ever had. Invalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link Removed
 
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