TC's Training For Life Journey

Really feelin the caloric deficit .... training was tough tonight but got'er done ;) Plan is to do a week at a very big deficit ... +/- 1000 kCal less than I was taking in daily during my bulking and then after that week up the calories to about a 300-400 kCal deficit. This protocol has worked well in the past for me. First week my body is still thinking food is everywhere so fat burning is ramped up at the deficit but after a week at that low of kCal my metabolism will catch on and slow down so if I ramp the kCal's back up to a more moderate level of deficit things will stay on track.

Wed - Legs / Back / Biceps

1. Front Squat
1x10 (135)
1x8 (165)
1x6 (185)
2x6 (205)

2. BB Rows
1x12 (135)
2x10 (185)
1x8 (205)
1x8 (215)

3. Pull-ups
2x8 Narrow grip
2x8 Wide grip

4. Leg Extension super set w/ seated Db curls (slow eccentric on curls)
1x20 (135) ss 1x12 (30)
1x15 (150) ss 1x12 (30)
2x12 (160) ss 1x12 (30) 1x8 (45)

5. BB Shrugs
1x20 (185)
1x15 (205)
2x12 (215)
1x25 (145)

6. Db Calve Extension - one leg at a time
2x20 (30)
2x15 (50)

7. Concentration Curls
3x10 (50)

8. Hammer Curls
3x12 (30)

Macro's for today kCal - 2776 F - 90g P - 253g C - 234g
 
That's an interesting plan on cutting! Very cool that it works for you! I've been struggling with my cut this year- body is just not responding.

Looks like you pushed through your workout well despite the lack of energy!
 
Nice going in here. Reading your post on recovery and caloric deficits has me wondering if it was a contributor to my back issue. Been on a caloric deficit for several weeks now while pushing the same weight and intensity. Thanks TK for pointing that out, wouldn't have correlated the 2 items if you hadn't pointed it out!!
 
love2liftkat said:
That's an interesting plan on cutting! Very cool that it works for you! I've been struggling with my cut this year- body is just not responding.

Looks like you pushed through your workout well despite the lack of energy!
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That's because all your body wants to do is grow!
 
turff49 said:
Nice going in here. Reading your post on recovery and caloric deficits has me wondering if it was a contributor to my back issue. Been on a caloric deficit for several weeks now while pushing the same weight and intensity. Thanks TK for pointing that out, wouldn't have correlated the 2 items if you hadn't pointed it out!!
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Could be a contributing factor .... the body needs food to heal and at a caloric deficit that process is slowed so whether its from injury or recovery from training it will take longer at a caloric deficit ..... and you know how we are once we've gotten into the training groove ... its hard to force yourself to back off a little bit even when you know your body needs it.
 
Been a very crazy day ..... can't wait to train this evening. I've got some serious demons to kill tonight. Don't know how it is for everyone else here but training for me is extremely cathartic ..... and after today I really need it. Been dealing with a ton of unexpected legal crap from my exwife ..... I don't understand why some people seem to get pleasure in creating chaos and heartache for others. So be it .... gonna let the iron-therapy take care of it. Its 5:30 here in NorCal so I will be Stimul8'd and under the iron in 3 hours. Happy Friday people!
 
Went a little lighter again with this training session .... this week has turned into a partial deload week so to speak. Yesterday was the last day of drastically low caloric deficit .... going with a 300 kCal deficit on training days and 500 kCal deficit on off days from here on out.

Friday - Back/Chest/Arms/Delts/Abs

1. Incline BB Bench super-set w/ Db Rows
1x15 (145) ss 1x12 (50)
2x12 (165) ss 1x12 (50) & 1x10 (75)
2x10 (185) ss 2x10 (75)

2.Seated BB OHP
3x10 (135)

3.Seated Db OHP 21's
3 sets w/ (30)

4. Close Grip BB Bench
3x12 (145)

5. Db Pullover
1x15 (50)
2x10 (75)

6. Concentration Curls (standard elbow in thigh style this time)
3x12 (30) 45 sec rests
2x8 (50)

7. Laying Lateral Raise (Arnold Style) Invalid Link Removed
3x12 (20)

8. Standing Front Raise / Lateral Raise (starting as front raise and as the set continues slowly move to lateral raise hitting everything in between)
3x12 (30)

9. Ab Routine

Nice pump tonight !

Macro's for today - 3198 kCal F- 128g P- 260g C- 257g

Off for the next two days .... planning on hitting it hard again next week .... should be more energy now with a few more calories in the tank.
 
Killing it in here!
 
Training felt great tonight ..... thanks to 2 days off to eat and recover this weekend.

Monday - Chest/Delts/Triceps/Abs

1. Dips
3x10 BW

2. BB Flat Bench
1x8 (185)
1x8 (205)
1x8 (215)
1x6 (225)

3. Incline BB Bench ... Went with lighter weight reverse pyramid for a good pump
1x12 (165)
1x12 (155)
1x12 (145)
1x12 (135)

4. Seated Db OHP
3x12 (50)

5. Seated Db OHP 21's
3 sets w/ (30)

6. Db Flys
2x10 (45)
2x12 (30) rest/pause/squeeze for 30sec between sets

7. Db Skullcrushers - alternating arms with no rest
3 sets w/ (30) 12,10,8

8. Lateral/Front Raises
3x12 (30)
1x30 (15) for the pump!

9. Ab Routine

Total Macros today - kCal - 3229 F - 109g P - 315g C - 243g
 
Awesome work!! I hope things are getting better with the ex wife mess!
 
The pump after 30 raises is definitely intense.. and with that weight form is spot on.. nice job brother
 
^^THIS^^
Killer workout. Those laterals had to have those shoulders really pumped!
 
Amen! Shoulders were seriously pumped up and fried after this. Felt great ! ;)
 
Had a crazy day yesterday and even more insane day today .... finally getting a chance to sit down and log last nights training session.

Tuesday - Back / Legs / Biceps

1. Db Goblet 11/4 Squats
2x15 (50)
2x12 (65)

2. Snatch Deadlift High Pull (starting position super low in semi-squat stance and exploding up to high pull stopping at mid-chest)
2x6 (145)
2x6 (165)
1x3 (175)

3. BB Rows
2x12 (165)
2x10 (185)
1x8 (215)

4. Wide Grip Pull-ups
3x8 BW These are still tough for me .... gonna keep at them until they're not!

5. Leg Extension super-set w/ seated Db Curls
1x20 (135) ss 1x15 (30)
2x15 (150) ss 2x15 (30)
1x10 (165) ss 1x15 (30)

6. Db Single Leg Calve Extension
2x20 (30)
2x15 (50)

7. BB Shrugs with 3 second pause at top
1x20 (185)
2x15 (205)
1x12 (225)

8. Concentration Curls with 4-5 second eccentric
2x8 (50)
1x12 (30)

9. Standing Db curls drop set ..... felt like I needed a stinger set for the pump at the end of the session
1x25 (20) drop 1x15 (15) drop 1x10 (10) biceps were sore and swole after this !

Macros for the day - kCal - 3282 F - 120g P - 225g C - 317g

Rest day today. Gonna be back at it tomorrow evening. Hopefully tomorrow will not be as insane of a day as these past two have been.
 
Strong workout!!! I sure hope your day is better today!
 
wasme said:
A lot of volume right there.. good lifting man
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Thanks. Yeah I seem to like a lot of volume as far as my training protocol goes. In the past I have tried lower volume sessions .... mainly to try and cut down on the length of my training sessions .... but it just never felt right for me.
 
love2liftkat said:
Strong workout!!! I sure hope your day is better today!
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Thanks Kat! So far so good on today being a better day. Looking forward to training this evening. Time to head out to Costco for groceries now though ...
 
Reduced rest times a bit on tonights session. Just switching things up a bit.

Thurs - Chest / Delts / Triceps / Abs

1. Decline Db Bench 45sec rests
3x12 (50)

2. Dips - body weight
3x10

3. Incline BB Bench +/- 20 degrees
2x12 (185)
3x12 (145) 45 sec rests

4. Seated BB OHP
3x10 (135)

5. Seated Db OHP 21's
3x (30)

6. Db Pullover 45 sec rests
1x15 (50)
2x10 (75)

7. Db Skullcrushers no rest .... just alternating arms until all sets complete
3x12 (30)

8. Leaning Lateral Raises
3x10 (30)

9. Ab Routine

Macro's - kCal - 2698 F - 90g P - 264g C - 211g

Calories are a tad bit low for today. Shooting for 3000 on training days and 2800 on off days at this point. So I may toss in another protein shake later tonight to bring up the numbers.
 
Shoulders are really feelin it today after 2 strong sessions this week.
 
Gotta love being able to grow your own healthy food. I just finished a quick run through of the garden and got a bunch of yellow pair tomato's and big red beefstake tomato's, cucumbers, zucchini, bell peppers and some jumbo cayenne peppers. Then went into the back yard and got some fresh eggs from my ladies. Gonna cook up a nice high protein meal now .... gainz!

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A couple green tomato's came off the plant when I pulled off the ripe ones. I will eat them too. They're good for ya too!

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My Ladies ;)
 
Now I'm jealous!!!!
 
My girlfriend is often jealous of how much attention I give my ladies ;) Hey .... they provide the perfect bodybuilding food for me every day ... of course I'm gonna give them some attention. Organic chicken feed, scraps from the garden, and a bag of dried meal worms as a special treat. I told my girl I was gonna put up some posters of Arnold inside the coop so the chickens knew what they were producing healthy eggs for ;)
 
Just got back from a nice quiet weekend in the woods. Just me an my Lady .... no kids this time. Didn't have time to log my training session Friday before we headed up the hill so her it is ....

Friday - Back / Legs / Biceps

1. Deadlift (went a little lighter and higher reps this time)
1x10 (235)
1x8 (285)
1x6 (305)
1x6 (315)
3x3 (335)

2. Meadows Rows
2x10 (bar+75)
2x8 (bar+85)

3. Leg Extension super-set w/ Incline Db Curls ... 4 sec eccentric on db curls
1x20 (135) ss 1x12 (30)
2x15 (150) ss 2x12 (30)
1x12 (165) ss 1x12 (30)

That was it .... short session but had to get'er done and then eat, shower, pack and hop in the truck and head to the hills. Had a very relaxing 2 days and looking forward to killin it again next week.
 
wasme said:
Nice deads man!
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Thanks! Last session I went for triples and singles and went up to 375lbs .... but this go around I was aiming for more volume so I stayed at 335 max. For some insane reason I love Deadlifts ..... my favorite exercise of them all.
 
TKC432 said:
Thanks! Last session I went for triples and singles and went up to 375lbs .... but this go around I was aiming for more volume so I stayed at 335 max. For some insane reason I love Deadlifts ..... my favorite exercise of them all.
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Its the one exercise that I always worry about my lower back (that and squats)... feel far more confident though after getting a trap bar for deadlifts, although I will still do the regular sytle as well.
 
wasme said:
Its the one exercise that I always worry about my lower back (that and squats)... feel far more confident though after getting a trap bar for deadlifts, although I will still do the regular sytle as well.
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I hear ya. I didn't worry about my lower back until I started to go up in weight. Bought a belt a month or so ago and that has helped a lot.
 
Happy Monday (international chest day) Folks!

Monday - Chest / Delts / Triceps / Abs

1. Dips
3x10 Bw

2. Flat BB Bench
2x10 (185)
1x8 (215)

3. Incline BB Bench
1x8 (215)
2x12 (165)

4. Seated Db OHP
3x12 (50)

5. Seated Arnold Press
2x12 (30)
1x8 (50)

6. Db Flys
1x10 (50)
2x12 (30) Rest/Pause stretch at bottom for 30sec btwn sets

7. Db Skullcrushers No Rest Periods ... just alternating arms until all sets complete
3 sets 12,10,8

8. Laying Lateral Raise Went back and forth btwn these last 2 delt movements one set of laying then one set of leaning until finished
1x12 (20)
2x10 (25)

9. Leaning Lateral Raise
3x12 (30)

10. Ab Routine

Macro's for today - kCal- 2912 F- 88g P - 272g C - 258g
 
Chest and delts will feel this one for sure!
 
Tuesday - Back / Legs / Biceps

1. Db Goblet 1 1/4 Squats
4x15 (65)

2. Snatch Deadlift High Pull
2x10 (145)
1x8 (165)
1x5 (185)

3. Pull-Ups Narrow palms facing grip
3x10 Bw

4. BB Rows
2x12 (165)
1x10 (185)
1x8 (205)
1x8 (215)

5. Incline Db Curls 4 second eccentric
3x12 (30)

6. Db Single Leg Calve Extension
2x20 (30)
2x15 (65)

7. Concentration Curls Arnold Style
2x15 (30)
2x10 (50)

8. BB Shrugs
1x20 (185)
1x15 (215)
2x10 (225)

Lighter training session tonight .... feeling the lower calories that's for sure. Gonna hit legs harder on the second session this week (Fri) so I'm gonna need a bit more fuel.

Macros - kCal - 2891 F - 109g P - 259g C - 209g

Gonna have to up the kCals and Carbs a bit tomorrow .... starting to feel a bit depleted.
 
I was just thinking, for a man your height and weight that is very low cals! Doing a cut? Or just wasn't active(laid in bed all day...lol)
 
turff49 said:
I was just thinking, for a man your height and weight that is very low cals! Doing a cut? Or just wasn't active(laid in bed all day...lol)
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I am about 2 weeks into a cut. Not gonna go too long ... no more than 2 months. Just wanna drop a bit of the fat gained over the last bulking run.
 
Tried out StimZ this morning ..... needless to say I did not need my usual giant mug of coffee :yikes: Me likey :)
 
Nice... I can't wait to try it.
 
wasme said:
1 1/4 goblets... tough! Anything with that extra 1/4 or 1/2 rep just kills..
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Yeah buddy .... really feel the burn that way. Gonna be doing BB front squats next session .... haven't decided if I wanna try doing those 1 1/4 style yet. We shall see how I feel
 
TKC432 said:
I like it better than the PX White .... there's something in the PX that doesn't agree with me and thankfully they're not in the StimZ.
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Cool! I've not tried them yet. Gonna try them Saturday. See how long the Stim last and if I crash afterwards...
 
turff49 said:
Cool! I've not tried them yet. Gonna try them Saturday. See how long the Stim last and if I crash afterwards...
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StimZ lasted about 6hrs for me. No crash .... just a gradual decrease in the stim effect. Certainly not as explosive as Stimul8 but it is a great stand-alone weight loss or overall stim product. I'm still gonna use Stimul8 pre-workout .... love that stuff! StimZ will fit nicely on off-days during my cut or any other time when I need a boost.
 
I'm thinking during the day. Yeah Stimul8 is my go to PWO. But I've been using it during the day as a booster too. Hopefully the Stimz can become the daily booster now!
 
turff49 said:
I'm thinking during the day. Yeah Stimul8 is my go to PWO. But I've been using it during the day as a booster too. Hopefully the Stimz can become the daily booster now!
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I think it will work nicely for you in that regard
 
Looking forward to getting mine this week. Damn parcel sitting in customs again. My last three (rep orders) have come to the door with 65-75 dollars in customs/tax fees... piss me off!
 
wasme said:
Looking forward to getting mine this week. Damn parcel sitting in customs again. My last three (rep orders) have come to the door with 65-75 dollars in customs/tax fees... piss me off!
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That bites!
 
Heck, might be cheaper to pick it up at the border somewhere. That's ridiculous...
 
wasme said:
On a happy note... my daughter said the mailman just delivered a box from Finaflex... no charges at the door. Guess it was just a volume hold up at customs... sweet!
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That's awesome. I agree with Turff, mayne you can tunnel it in under the border. :)
 
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