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TC's Training For Life Journey

RegisterJr said:
That's awesome. I agree with Turff, mayne you can tunnel it in under the border. :)
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There is actually a place in Niagara Falls, New York that is a postal service for Canadians, to have parcels shipped and held upto 30 days.. flat fee of 5 bucks per parcel. Border is only 90 minutes on a good day. But still a pain in the ass, then of course you have to lie coming back over.. unless you spend the night.
 
Taking an unscheduled rest day .... today was the first day of school for the kids so it was a rather chaotic day to say the least. Didn't get any sleep last night as well for some reason. So as hard as it is I have decided to listen to my body and give it the extra day of rest its asking for. Gonna rest up and hit it hard tomorrow.
 
Smart man. Most of us need to learn to do this...
 
Enjoy the rest day Tom.
 
Feeling great today! Slept about 9 hours last night. Just took a couple days to get used to the new schedule. Those that know me here on AM know that I have been a night-owl for years .... usually going to bed around 3am and getting up around 11am. Now things have changed and I am getting up at 7am so just needed time to adjust my sleep schedule. Gonna also have to look at adjusting my training schedule starting next week. I usually train from 8:30-10:00pm but that's not gonna work anymore if I need to be in bed by 11pm .... My dose of Stimul8 won't be worn off by then that's for sure ..... so it looks like I will be hitting the iron earlier in the day starting Monday and just have to deal with the sun .... my home gym is outside with no shade, hence the reason I was working out after sundown these past few years. No biggie .... lifes all about change, challenge and adaptation. Tonight will be my last training under the stars session.
 
Heck ya. We have room here on the 0400 training train.
 
RegisterJr said:
Heck ya. We have room here on the 0400 training train.
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0400 I think not. Never been a morning training kinda guy. I prefer to train at the end of the day. Lately that has not been too big of an issue because I have been working from home .... not making much money but I had an open schedule. However, thats all about to change. I decided to go back to my roots and make some money .... gonna be starting back in Landscape Construction in a week so I will have to get used to being up early and working hard outside all day .... then come home and rest for an hour before hitting the gym. I did it in my 20's and 30's .... I think I can do it in my mid 40's. We shall see. The money's good so there is the up side.
 
Had an insane weekend ..... way too busy with the family to post Friday's session so I am gonna post that now.

Friday - Upper Body

1. Dips
3x10 bw

2. Pull-ups
3x8 Wide Grip

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

4. Db Row
2x12 (50)
2x10 (75)
1x8 (95)

5. Close Grip Bench
3x12 (145)

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

7. Concentration Curls ..... 4 sec eccentric
2x12 (30)
1x8 (45)

8. Lateral Raise
3x12 (30)

9. Ab Routine

Macro's kCal - 3207 F - 101g P - 277g C - 293g

Nice session after 2 days off .... Looking forward to hitting it hard again this evening.
 
Great lifts! I used to get up at 4am when I was losing my weight... would get 2 hours of cardio in before work, then come home and lift for an hour. I should really start doing that again.. but at 5am! lol
 
Didn't have time after training last night to post this ......

Starting to really feel the caloric deficit ..... training sessions are getting a little more difficult. Trying to keep the weight and volume up but had to go a little lighter on this one .... is what it is. Still a good workout.

Monday - Chest / Delts / Tri's / Abs

1. Incline Db Bench (+/- 45deg incline) 45 sec rest btwn sets
4x12 (60)

2. Dips
3x10 bw

3. Flat BB Bench
1x10 (185)
1x8 (205)
1x6 (215)
1x12 (165)
1x15 (145)

4. Seated BB OHP
3x10 (135)

5. Seated Db OHP 21's
2x (30)

6. Db Flys w/30 sec rest/pause stretch at bottom btwn sets
3x10 (30)

7. Db Skullcrushers alternating arms w/no rest
3 sets 12,10,8

8. Leaning Lateral Raise
2x12 (30)

9. Laying Lateral Raise
2x10 (25)

10. Ab Routine

Upped the kCal today ...... Yesterday (Sunday) was a rest day and a low cal/low carb day so I needed the extra kCal to balance things out .... still will come out as a deficit for the week if I planned things correctly and stay on point.

Macro's for Sunday (rest day) kCal - 2038 F - 62.5g P - 259g C - 103.5g Planned on being really low on cals and carbs for this day.

Macro's for today (Monday) kCal - 3861 F - 148g P - 324g C - 300g A nice re-feed day right after yesterdays low-low day.

That was yesterday .... looking forward to a nice Legs / Back / Bi's session this evening. Gonna shoot for 3200 kCal today.
 
Good work man, caloric deficit or not.
 
wasme said:
Great lifts! I used to get up at 4am when I was losing my weight... would get 2 hours of cardio in before work, then come home and lift for an hour. I should really start doing that again.. but at 5am! lol
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Thanks. Yeah .... still not gonna do the early morning thing. Just never worked for me. And as we all know, you gotta do what you are most likely to stay consistent with .... and for me that is afternoon/evening training sessions. Still ..... when I start the new job on Monday there will be an adjustment period. Considering I train outside the biggest thing I am gonna have to adjust to is training in the sun rather than under the stars as I have been the last 18 months. Adapt and overcome !
 
RegisterJr said:
Good work man, caloric deficit or not.
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Thanks ! I would never have made it through if I didn't have a heaping scoop of Stimul8 with a scoop of Creatine Energy before training. Sipping on a shaker of BCAA throughout helped a lot too.
 
TKC432 said:
Thanks ! I would never have made it through if I didn't have a heaping scoop of Stimul8 with a scoop of Creatine Energy before training. Sipping on a shaker of BCAA throughout helped a lot too.
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Heaping scoop AND creative energy? Lol

I can't mix the two.

As for being in a certain groove a certain time of day, I get it. If I go in even as (late) early as 10AM I'm off some. Tomorrow I'm taking off work but still getting up at 0300 because I know that's when I'm at my best.
 
RegisterJr said:
Heaping scoop AND creative energy? Lol

I can't mix the two.

As for being in a certain groove a certain time of day, I get it. If I go in even as (late) early as 10AM I'm off some. Tomorrow I'm taking off work but still getting up at 0300 because I know that's when I'm at my best.
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Yep Heaping scoop + Creatine Energy = the other significant reason why I have to modify my training time when I start work on Monday ..... generally I finish training around 9:45 pm and after a shower and post training meal its about 10:30pm and I am still pretty amped .... so I don't even consider going to bed until 1am at the earliest. Starting Monday that just won't work .... I will be getting up at 6am for work so I will need to be in bed by 11pm at the latest from now on .... which means training earlier ..... which means training in the direct sunlight ..... after working in the sun all day. Guess the upside to all this is it will be that much easier to cut some fat ;)
 
I recently picked up one of these for the pool:

ImageUploadedByAnabolicMinds1439936779.839270.jpg


It provides shade but is breathable, and it's pretty durable. If I had equipment outside is probably get another.

Link here if interested.

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Gonna have to look into that .... gotta do something. I have my "home gym" setup in the front of the garage and it faces due west .... so you can imagine the afternoon sun. I will be getting off work at 3:30pm every day so I figure I will likely get home ... down a protein shake .... rest up a bit and hit the iron around 5pm .... right when the sun is at that angle in the sky that sucks. However .... theres no way I will ever stop this bodybuilding lifestyle and I have had to adapt and overcome in the past .... I may end up joining a gym if I can find a "real" gym nearby or I have also been trying to figure out a way to move my gym to the back yard. That will involve pouring a concrete pad and eventually slapping up 4 walls and a roof so I can train in the rain. We shall see how this all plays out.
 
Hell .... I built a Taj Mahal of a chicken coop in the back yard last year ..... guess I deserve to have something nice for me out there too ;)
 
Too bad you aren't close, I'd help build your gym. I have the space, but still negotiating with the wife having one because of the price of start up; rack, bar, weights, etc.
 
RegisterJr said:
Too bad you aren't close, I'd help build your gym. I have the space, but still negotiating with the wife having one because of the price of start up; rack, bar, weights, etc.
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I hear ya. Sadly I am way too far away.
I don't know anyone in my area that even lifts either ..... everyone's fat and lazy ;)

My lady is pushing me to build it in the back yard so I have no issues there. Just gotta get the money together from the new job and get'r done. The nearest gym of any substance to me is about 15 miles away and through crappy traffic so the home gym setup is the better option I think.
 
Feelin it after tonights session .... sore as f*ck !

Tuesday - Back / Biceps .... Didn't have anything left in the tank to add legs as I usually do so gonna do those later this week. Rest day tomorrow.

1. Deadlift
1x10 (235)
1x8 (285)
1x6 (305)
1x6 (315)
2x4 (335)

2. Meadows Rows
2x10 (Bar+65)
1x10 (Bar+75)
1x8 (Bar+80)
1x8 (Bar+85)

3. BB Shrugs
1x20 (185) Snatch Grip
1x20 (185) Standard Grip
1x15 (215) Snatch Grip
1x15 (215) Standard Grip

4. Concentration Curls - Arnold Style + 4 sec eccentric
2x15 (30)
1x10 (45)
1x8 (50)

Short and sweet tonight ....

Macro's - kCal - 3210 F - 121g P - 240g C - 283g
 
Feelin it in my back and traps today! Enjoying a rest day before hitting it again tomorrow evening.
 
wasme said:
Short, sweet and effective!

With you on the home gym. Love mine..
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Yeah .... I used to have the awesome home gym setup .... had a third car garage that was dedicated only to my gym .... full power cage and all the bells and whistles ..... then I got divorced .... had to sell off everything :( That was 5 years ago .... slowly working on getting something like that back .... don't have the garage space in my new house but I may end up building a gym space (shack) in the back yard .... I figure a 12x12 concrete pad, 4 walls and a roof and I'm set.
 
Great workouts in here!
You don't need 4 full walls if it's only for a gym set up. Put up some industrial plastic on the front like a curtain and leave a 2ft gap at the top on the other 3 walls. This way you get plenty of ventilation.
 
Still working on modifying my training schedule ..... getting harder and harder to do 4 sessions each week and recover properly while cutting .... not to mention I haven't been getting as much sleep either.

Friday - Full Body Session

1. Front Squat
1x10 (135) warm-up
3x6 (135) 1 1/4 style
1x6 (145) 1 1/4 style

2. Dips
3x10 BW

3. Db Incline Bench 45 sec rest .... 3 sec eccentric
3x12 (50)

4. BB Row
2x12 (185)
2x8 (205)

5. Seated Db OHP
3x12 (50)
1x 21's w/ 30

6. Db Single Leg Calve Ext No rest
3x20 (30)

7. Laying Lateral Raise Arnold Style
3x12 (25)

8. Concentration Curls 4 sec eccentric
3x12 (30)

9. Ab Routine

Went a little lighter on all lifts this session ... This was my first time doing Front Squats 11/4 style .... damn! Lighter weight than normal but really felt it!

Macro's so far kCal - 2367 F - 88.5g P - 192g C - 193g Still have one meal to go tonight so I will hit the 3000 kCal mark.
 
Just do what you can man, not prepping for competition so don't sweat it. Drop it to 3 days a week until you get settled with the adjustment of new schedule.
 
It takes me about 9 days to get in 'a week' of training, meaning all my lifts. You don't have to get those 4 in from Sun-Sat (or whatever)
 
I hear ya both. Its just that I've seen my best progress ever since I started hitting each bodypart 2x weekly. Naturally I had the schedule these past 2 years to accommodate that training style. Now I'm gonna have a different schedule but I still wanna try and keep the frequency on the larger muscle groups at least. I've been thinking of switching to a modified full bosy routine done 3x weekly. Mon-Wed-Fri. Each session being full body but with a focus muscle that gets more volume. Something like full body/chest-fullbody/back-fullbody/legs. 3 sessions a week.
 
Yeah. Its something I've been thinking about trying for a while now. Gonna start this protocol on Monday and see how it goes.
 
TKC432 said:
Yeah. Its something I've been thinking about trying for a while now. Gonna start this protocol on Monday and see how it goes.
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You'll feel sore everyday for the first couple weeks most likely but then you're body will get acclimated to it. You'll probably feel better doing these too! The hard part is adjusting the weights for it. Will have to reduce the heavier lifts down some...come to think of it, most likely won't be that hard on you since you already do body parts twice a week.
Should work out great man!
 
I think you'll enjoy the full body! I like the thought of having extra focus each week! Might even almost feel like a break instead of trying to push 4 days into the week with your schedule!
 
Ok......I have been awol for a week. Started my new job last week and that took some major adjusting to. Got my 3 training sessions in last week and kept diet on point but did not log a single thing .... my bad :(
However .... I aim to do things right starting this week. Its Monday .... got off work about an hour ago .... gonna hit the iron in about 15 min. Still getting used to training in the full sun vs under the stars like I used to.
 
Ok .... got'r done.

The 3 full body sessions (M/W/F) didn't feel right last week for me so I am still working out a new training protocol that will fit with my overall goals as well as the fact that I am working a new and much more physically demanding job. I really like to hit ea major muscle group twice a week and I am going from 4 sessions a week down to 3 sessions per week now done on M/W/F .... so .... this week I am going with this layout ... Mon - Chest/Delts/Tri's/Abs Wed - Back/Legs/Biceps Fri-Full Body (with Deadlifts :)) I can put in a longer session on Fridays because I don't have to get up at the as*crack of dawn and go to work the following day .... and I love Deadlifts so they fit nicely on Friday's session .... and with this layout I can still hit each major muscle group twice weekly ....

Mon - Chest/Delts/Tri's/Abs

1. Dips
3x10 BW

2. Flat BB Bench
1x12 (185)
1x10 (205)
1x8 (215)
1x6 (225)
1x15 (145)

3. Seated BB OHP
3x10 (135)

4. Close Grip Bench
1x15 (105)
1x12 (125)
1x10 (135)

5. Db Flys
2x10 (45)
2x12 (30) rest/pause/stretch for 30sec at bottom btwn sets

6. Laying Lateral Raise
3x10 (25)

7. Standing Lateral Raise
2x12 (25)
1x10 (30)

8. Ab Routine


Macro's for today kCal - 2917 F - 72g P - 246g C - 304g

That's all she wrote ..... now off to pack my lunch for tomorrow and then hit the hay. Really wish I had some G8 right about now !!
 
Nice work Tom!
 
Ok .... again, still getting used to fitting everything into 3x weekly split and that along with eating at a deficit has things more complicated than I had planned .... but so be it .... adapt and overcome right? Been keeping each session right at about an hour .... used to doing 1 1/2 to 2 hour sessions but the new job and lack of calories makes an hour long session just about right. Still plan to do a ramped up session on Fridays since I can sleep in the following day ....
So here's how it went this evening ..... another workout in the sun

Wed - Back / Biceps

1. Pull Ups
2x10 narrow grip
2x8 wide grip

2. Snatch Dead High Pulls
3x5 (145)
2x5 (165)
1x4 (185)

3. BB Rows
1x12 (185) std grip
1x12 (185) snatch grip
1x10 (205) std grip
1x10 (205) snatch grip
1x8 (215) std grip
1x8 (215) snatch grip
1x15 (135) snatch grip - for the pump :)

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

5. BB Shrugs
1x20 (185) std grip
1x20 (185) snatch grip
1x12 (225) std grip
1x12 (225) snatch grip

6.Concentration Curls
2x12 (30)
2x8 (50)

7. Hammer Curls
2x12 (30)
1x8 (45)

Macro's for today - kCal - 3180 F - 105g P - 247g C - 310g

Off to pack my lunch and finish my laundry for tomorrow .... then lights out early tonight .... if possible. Can't wait for that tub of G8 ;)
 
Happy Friday people ! :dance:

Work week is over .... got a nice full body session in tonight .... feelin good ;)

Friday - Full Body

1. Deadlift
1x10 (235)
1x8 (285)
1x6 (305)
1x6 (315)
1x5 (335)
1x3 (365)

2. Db Incline Bench
1x15 (50)
2x12 (65)

3. Meadows Rows
1x12 (bar+70)
1x10 (bar+75)
2x10 (bar+85)

4. Seated Db OHP 21's
1x (45)
2x (30)

5. Db Pullover
1x15 (50)
2x10 (85)

6. BB Curls - Narrow Grip (I have neglected to hit biceps from this angle for a long time so I hit them today with some low weight higher reps)
2x20 (55)
1x15 (65)
1x12 (75)

7. Ab Routine

Macro's for today - kCal-3058 F-100g P-283g C-260g Likely gonna have another mini-meal later tonight so total kCals will be closet to 3400 today ... and that's fine with me after a week at a deficit ..... and 3400 is pretty much my TDEE

Now time to relax ..... 3 days off :)
 
Here are a couple of pics from Wednesday's session in the hot sun .... really felt it that day. Please excuse the crappy old Droid ph camera.

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Thanks. I gained 14lbs on my last bulking cycle so now I am trying to cut back down and get the fat % down. So far I have dropped 4lbs in the last 3 weeks of this slow-cut. That's right about where it should be in my book. 1-1.5lbs a week .... slow but the best way I have found to maintain as much muscle mass as possible while dropping the fat. I didn't end up eating another mini-meal last night .... fell asleep watching a movie with my lady. So kCal's were on point yesterday ..... now to maintain during this holiday 3 day weekend ;)
 
Got that jacked look going on man!
 
turff49 said:
Got that jacked look going on man!
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Workin on it ;) I am my own worst critic, naturally. I'm still carrying a lot of body fat around my lower back and 'love handle' area .... as well as more than I want in my pec area. Fairly lean everywhere else. Been living a VERY stressful life these past 3 years and I know high stress increases cortisol levels and that contributes to body fat accumulation (in males) in the exact areas I am having issue with. I am hoping that my life is on the way back up and some of the intense stress is beginning to dissipate .... so cortisol levels can go back down and that coupled with clean eating and hard training will get me the results I am after. It WILL happen .... if you can think it it can be done ..... so I will adapt and overcome ..... I estimate I am sitting at 20-22% body fat currently and I am aiming to get that down to 10-12% before I do another bulking cycle. If I stay on track I should be able to do that within the next 18-20 weeks.
 
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