TC's Training For Life Journey

Happy Labor Day / Chest Day !!! ;)

Monday - Chest / Delts / Tri's / Abs

1. Dips
3x10 BW

2. Low Incline BB Bench (20 deg)
1x10 (185)
2x8 (205)

3. Flat BB Bench
2x6 (215)
1x5 (225)
1x5 (235)
1x15 (135) for the pump

4. Seated BB OHP
1x10 (135)
1x10 (145)
1x8 (145)

5. Db Flys 20deg incline
3x10 (45)
1x20 (30)

6. Db Skullcrushers Alternating arms
3x10 No Rest

7. Db Overhead Tri Extension Alternating arms
3x12 (30) 30 sec rests

8. Laying Lateral Raise - Arnold Style
2x12 (25)

9. Standing/Leaning Lateral Raise
1x15 (25)
1x12 (30)

10. Ab Routine


Macro's - kCal-2503 F-42g P-228g C-301g Lower than usual on the total kCal intake today .... thanks to StimZ ;) Usually shoot for 2800-3000 .... but I did do a pretty good 're-feed' over the holiday weekend so lower today fits the overall plan. Will bring it back up a notch tomorrow.
 
Hot as hell today in Norcal. 105deg .... not liking it :( Thankfully its a rest day .... but sadly its supposed to be a little hotter tomorrow and tomorrow is Back day ..... and in the hot sun...... gonna really feel that one. Sore from yesterday's session .... noticeable slow down in recovery rate with the caloric deficit .... that ones a no-brainer but it still surprises my just how much of an effect it has on the process.
 
Macro's for today kCal-3088 F-102g P-297g C-242g

Time to pack my lunch.....prep my breakfast shaker (2 scoops whey, 1/2 cup oats, 10g L-Glutamine and a dash of Cinnamon). The key is to grind up the oats in a coffee grinder so they mix up well with the protein in the shaker cup.

Then its shower time and off to bed.
 
TK is talllllll. That's actually low caps for him.
I always prefer to eat my oats, seems such a waste to drink them. Same as I'm not purée my steaks and drinking them...lol
 
turff49 said:
TK is talllllll. That's actually low caps for him.
I always prefer to eat my oats, seems such a waste to drink them. Same as I'm not purée my steaks and drinking them...lol
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Yeah baby .... 6'5" tall ;) And current body weight at 268lbs so that wasn't even 1 gram per lb.
I usually prefer to eat my oats also but this new job has me up and out of the house early so to speed things up I toss em in a shaker cup with the protein so I can eat and go. Weekends are for regular oatmeal ;)
 
HOT as HELL once again here in Norcal. Did my training session in 100deg sun. Needless to say I got a VERY good sweat.

Wednesday - Back / Biceps / Abs

1. Pull-ups - body weight
2x8 Narrow grip
2x8 Wide grip

2. Snatch Dead High Pull
1x8 (145)
2x6 (155)
1x5 (165)
1x3 (185)

3. BB Rows
2x12 (185) Moderate grip
1x8 (205) Mod grip
1x8 (205) Snatch grip
1x8 (205) std grip
1x6 (225) std grip

4. Standing BB Curls - narrow grip
1x8 (95)
1x10 (85)
1x10 (75)
1x12 (65)
2x15 (55)

5. BB Shrugs
1x20 (185) std grip
1x20 (185) snatch grip
1x12 (215) std grip
1x12 (215) snatch grip
1x8 (225) std grip

6. Ab Routine.

That's it .... short and to the point .... enough of the hot sun.

Macro's for today kCal-3398 F-109g P-302g C-294g

Just shy of my TDEE on the kCals today .... but considering how I have been doing on the deficit and the heat etc .... I am gonna call it good ;)
 
Started the kCal deficit .... moderate cut at 274lbs ..... that's after a 14lb gain on about a 5 month bulk .... so as of this am I am down 6lbs .... now I realize the scale is about the worst way to measure progress in this arena so I take it with a grain of salt .... I let the mirror tell the tale .... and when that begins to bend the truth ... some honest pictures always put me in my place ;) That being said ... this slow cut is progressing nicely .... easier than the last one and I think I owe that to the new job .... increase in daily activity from the job is helping a lot .... ;) and of course StimZ is keeping me going and not hungry as hell throughout the day
 
Technically it's kilocalories. But don't let that confuse you.
Here is a good explanation:
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I thought it was for kookies.
 
Chocolate chip Kookies...
 
Been out of the loop for a few days .. sorry folks. Things are a bit crazy here in Norcal. HUGE fire nearby that has destroyed entire towns and a lot of my friends are now homeless ... so I spent the weekend helping out as best I could.

So ...... here is Friday's training session.

Friday - Full Body

1. Front Squats 11/4 style
3x8 (145)
2x3 (165)

2. Dips
3x10 BW

3. Db Incline Bench
3x12 (50) 30 sec rests

4. Db Rows
3x10 (85)

5. Seated Leg Curls w/squeeze at top
1x20 (135)
2x15 (150)

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

7. Db Calve Ext (alternating legs)
3x20 (30)
2x15 (50)

8. Ab Routine
 
And here's today's session. Heat wave is over so got to work out in 65 deg weather with overcast skies .... nice change from the 100 deg full sun.

Monday - Chest / Delts / Triceps / Abs

1. Dips
3x10 Bw

2. Flat BB Bench
1x8 (185)
1x8 (205)
1x5 (225)

3. Incline BB Bench low incline +/- 15 deg
1x8 (205)
1x8 (185)
1x12 (165)
1x20 (135) for the pump

4. Seated Db OHP
2x12 (50)
2x (30) 21's

5. Close Grip Bench
3x12 (135)

6. Db Flys low incline +/- 15deg
1x15 (30)
2x10 (50)

7. Standing Lateral Raise
3x12 (30)

8. Ab Routine


Macro's for today kCal-3095 F-106g P-279g C-246g
 
Stay safe man. Time to get a D7 and cut a fire line around the house. A very large fire line at that...
 
turff49 said:
Stay safe man. Time to get a D7 and cut a fire line around the house. A very large fire line at that...
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Amen Brother! The fire is likely not to get into my area although it is only 10 miles away as the crow flies .... but there's a lot of mountain range between there and here. However, as we always do for the summer fire season up at my Dad's ranch .... we cut fire breaks .... about 3 months ago with our D4. Or John Deere 450 to be exact. ;) That's just normal yearly fire protection procedure up there .... has been all my life.
 
OFF/REST DAY today ..... busy day at work but got all my meals in nicely. Helps to prep cook every Sunday and Wednesday night.

Macro's today kCal-2744 F-96g P-295g C-173g Lower carb day today ..... time to slowly bring back the carb cycling to help get the fat off.
 
Had to miss last nights normal session .... back to school night. I've got a stepdaughter and a son at the High School so that took a while.
So I did my usual Wed session tonight instead .... no biggie.

Thursday- BACK / BICEPS / ABS

1. Pull ups - body weight
2x8 narrow palms facing grip
2x6 wide overhand grip still tough to get the pull ups right at my current bodyweight but not giving up

2. BB Rows
2x12 (185) std grip
2x8 (205) std grip
2x6 (225) std grip
2x12 (165) wide grip - pump
2x12 (165) Reverse grip - Yates style

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

4. Incline Db Curls - strict form . 4 sec eccentric
2x12 (30)

5. Concentration Curls - Arnold Style
3x10 (50)

6. Ab Routine


Macro's - kCal-2886 F-106g P-228g C-271g
 
wasme said:
Big rows .. and strong concentration curls...
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Yeah buddy ! Feelin it today. Biceps are more sore than anything else. They got hit hard with all the rows before I hit them again with the curls.
 
How's the fires around you man? Still in a safe zone?
 
turff49 said:
How's the fires around you man? Still in a safe zone?
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Fire has stayed out of my area here in Sonoma County but has pretty much destroyed the counties on the other side of the mountain range. something like 75000 acres burned and the fire is about 45% contained as of this morning. Entire towns have been destroyed by this one. I feel for the people living on the other side of the hill that's for sure.
 
Gonna do a heavy Deadlift session here in about an hour .... and perhaps toss in a few other ancillary exercises to round out the session. My oldest son is gonna train with me tonight .... he is finally decided to get his health in order. He is 17yrs old and overweight (as most American youth are these days sadly). 2 weeks ago he asked me to show him how to eat healthy so he can lose weight and feel better .... after nearly tearing up I was very happy to oblige him. I am VERY impressed that he has stuck with it these past two weeks .... he's determined. He went through sugar/carb withdrawal for about 5 days but came out of it and already feels better. He's eating like me now .... the bodybuilder diet plan .... and now if he can develop the same love for the iron that I did he will be way ahead of the game. Damn I wish I had adopted this lifestyle at his age. Needless to say I am very proud of him .... just need to remember to go easy on him with his first training session tonight.
 
That's awesome man!
 
turff49 said:
That's awesome man!
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Hell yeah it is! I love seeing that kind of dedication in anyone .... its especially awesome seeing your own son becoming dedicated to a healthy way of life. Like I said earlier .... I really wish I had made that choice at his age. He did pretty well tonight. He is sore already ;) His body is definitely not used to doing anything physical .... too many years sitting on his ass playing video games. He told me at the end of the session that he couldn't believe how good he felt ... said he felt "alive". My only hope is that after the DOMS sets in tomorrow he doesn't decide to give up on the iron game. With his dedication toward the new eating habits I think he will stick to it. He watched the iron game and bodybuilding way of eating change his Fathers life so I think he already knows it IS possible. I adopted this way of life 8 years ago and have never looked back. If he sticks with it at 17yrs old he will have an amazingly healthy life. I am very proud of him.
 
Here's my session from tonight. Slightly modified due to having a training partner for the first time ever and spending a lot of time working with him on proper form, etc.... I know that as we do this more often we will get into a groove and the training sessions will speed up and move more fluidly.

Saturday - Deadlifts + a few other movements

1. Deadlift
1x10 (235)
1x8 (285)
1x8 (305)
1x6 (315)
1x6 (335)
2x3 (375)

2. BB Bench
1x10 (185)
1x10 (205)
2x6 (225)

3.Close Grip Bench
1x20 (95)
1x20 (115)
1x15 (125)

4. Seated BB OHP
3x12 (135)

5. Concentration Curls - Arnold Style
2x12 (50)

6. Laying Lateral Raise - Arnold Style
2x12 (25)

7. Ab Routine

Macro's for today - kCal-2675 F-92g P-205g C-245g A little light on the protein and overall calories today due to a super busy saturday chore list and not getting all my regular meals in. Depending on how late I stay up tonight I may toss in another shaker of protein or just call it good .... we shall see.
 
wasme said:
Moving some weight there for sure!
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Love Deadlift day. I went slower because I was also helping my Son with his routine. No deadlifts for him .... not on his first day and not until he masters his form on the lifts I had him do yesterday. I had him do Goblet Squats, BB bench press, Db Rows, Db OHP's and then some Db Curls and Db Overhead Tri Extensions .... that was enough to get his feet wet. Next session is on Monday ....
 
Not sure if i missed it .. how old is he? My daughter goes to the gym daily - but when she wants to learn something new - she comes in the garage with me. No better feeling is there :)
 
wasme said:
Not sure if i missed it .. how old is he? My daughter goes to the gym daily - but when she wants to learn something new - she comes in the garage with me. No better feeling is there :)
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He's 17. A senior in High School. I hear ya on the "No better feeling". So glad he not only decided to make a change but that he's so dedicated.
 
Was too busy last night to post this so here it is now.
My son trained with me again last night. Midway through the session he told me he really loved how weight training makes him feel and he never thought he'd like doing it so much. Again ... I almost teared up on that one ;) He said he wants to keep doing this for the rest of his life. Naturally he had a hard time saying all this because he was out of breath .... just like he was supposed to be. I have him on a full body routine with short rest periods to keep the heart pumpin and the fat burnin. To only be 2 days in and already see what everyone here on AM sees about bodybuilding is awesome! He has the right mindset and I am VERY proud of him.

So here's my session from last night ....

Monday - Chest / Delts / Tri's / Abs

1. Dips - Bodyweight
3x10

2. Flat BB Bench
1x10 (185)
1x10 (205)
2x5 (225)

3. Incline Db Bench
3x15 (50)

4. Db OHP 21's
4 sets (30)

5. Db Flys. Low incline
3x10 (50)

6. Decline Db Skullcrushers alternating arms
3x12 (30) 30 sec rests

7. Standing Lateral Raise
2x12 (25)
1x10 (30)
1 drop set x12(25)x12(15)x12(10)

8. Ab Routine

Macro's kCal-2991 F-76g P-281g C-281g
 
Wednesday - Back / Biceps / Abs

1. Snatch Dead High Pull
2x6 (145)
2x6 (165)
1x4 (185)

2. Meadows Row
2x12 (Bar+75)
2x10 (Bar+85)
2x8 (Bar+95)

3.BB Curls - Narrow Grip
3x20 (65)
1x10 (95) drop 1x10 (65) drop 1x10 (45) Nice Pump!

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

5. Concentration Curls - Arnold Style
2x10 (50)
1x8 (50) drop 1x12 (30)

6. Rear Delt Flys
3x12 (30)

7. Ab Routine


Macro's - kCal-3086 F-92g P-277g C-278g

My boy did great tonight again .... had him do 20 minutes of cardio on the elliptical afterwards and boy was he spent. His dedication is amazing ... he came back out after the cardio session and told me that when it started to get tough instead of turning down the resistance he turned it up a couple notches .... he said that he remembers watching Lou Ferrigno saying 'Make it harder' to his Dad (Trainer) in Pumping Iron when he was doing BB Incline bench ..... yes, I had my son watch that oldie but goodie with me a while back. Surprised it actually stuck in his head. The kids gonna do just fine ;)
 
Been crazy busy last few days .... didn't miss a workout but I did fail to post them so I will do that now. Spent the weekend at the Air Show watching all sorts of cool planes do crazy things ... I loved it as much as my kids did ;)

Ok here goes ....

Friday - Full Body

1. Deadlift
1x10 (235)
1x8 (275)
1x6 (305)
1x6 (315)
1x6 (335)
2x3 (375)

2. Flat BB Bench . High rep day
4x15 (165)

3. Db Row
1x15 (50)
2x10 (85)

4. Seated Leg Extension
1x20 (135)
3x15 (150)

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

6. Db Calve Extension - alternating legs
3x20 (30)
1x15 (50)
1x10 (85)

7. Laying Lateral Raise
3x10 (25)

8. Ab Routine

Macro's kCal-3079 F-120g P-299g C-186g
 
And here is last nights session ......

Monday - Chest / Delts / Tri's / Abs

1. Dips - bodyweight
3x12

2. BB Flat Bench
1x10 (185)
1x8 (205)
1x6 (225)
2x3 (235)

3. Close Grip Bench
1x20 (105)
1x15 (125)
2x10 (145)

4. Seated BB OHP
3x12 (135)

5. Db Flys
3x12 (50)

6. Leaning Lateral Raise
3x12 (30)

7. Decline Db Skullcrushers - alternating arms w/no rest
3x12 (30)

8. Ab Routine

Macro's - kCal-3143 F-83g P-279g C-313g

My boy is still out there killin it with me. He is still working on that mind-muscle connection. Says he feels everything in his arms instead of the target muscle. Hardest thus far is to get him to activate his pec's and really hit the muscle correctly ..... work in progress .... its only his second week at it.
 
Tax his arms out first on something like close grip bench. Then do assist lifts, and then follow up with flyes. He should get some pec doms from that!
 
turff49 said:
Tax his arms out first on something like close grip bench. Then do assist lifts, and then follow up with flyes. He should get some pec doms from that!
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I may try that on him for tomorrows session. I was planning on switching things up for him and going with landmine presses to hit upper pecs and delts and superset those with meadows rows ... gotta switch things up a bit. Its been a while since I programmed a 3x weekly full body routine .... and its tough to make it all work in conjunction with my session going on at the same time. Especially in the limited home-gym setup I have currently. Hoping to upgrade the home gym and get closer to what I used to have as soon as possible. Need a good power cage and bench again.
 
wasme said:
Putting in some solid sessions my friend
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Tryin to ;) Still getting used to training someone who is just starting out while I'm trying to get my workout in at the same time. Tonight is Back/Biceps/Abs for me and another full body session for the kid. I think I've got it pretty much figured out so we can get it done without wasting too much time in between sets .... gotta keep the tempo up
 
Love that your son is training with you and so into it!! That's awesome!!! Shows the impact you've had on him already!!

Air shows are so much fun!! I've always enjoyed them when we've been able to go!
 
love2liftkat said:
Love that your son is training with you and so into it!! That's awesome!!! Shows the impact you've had on him already!!

Air shows are so much fun!! I've always enjoyed them when we've been able to go!
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Yeah ... I am so proud of my boy for putting in the work. For years I wished he would put down the fork and video game controller and try and have a healthy life ..... well he finally decided to do so. He has about 80lbs to lose and is starting in horrible shape but his dedication to the new way of eating and the effort he is putting into training will pay off for sure. And starting off at 17yrs old will make this a life long thing for him once he sees results. Brings a tear to my eye every time.

And I agree on the Air Show .... this one was awesome. Everything from biplanes and Korean war dogfight demo's up to F-18's thundering overhead. Had a great time.
 
Happy Friday people !!!:banana:

Great training session tonight ! New PR on Deadlift !!!! Feelin good ;)

Friday - Full Body

1. Deadlift
1x10 (225)
1x8 (275)
1x5 (305)
1x3 (335)
1x3 (355)
1x3 (365)
1x1 (385) New PR!!!!

2. Flat BB Bench
3x15 (165)

3. Leg Extension
3x20 (145)

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

5. Decline Db Skullcrushers - alternating arms
2x12 (30) No Rest
1x6 (45)

That was all I could get tonight after the deadlifts .... all my other lifts after that were in the lighter range .... tossed it all at the bar for those deads

Macro's- kCal-2986 F-75g P-319g C-248g

My boy had a good session tonight too .... the best one yet. He finally started to make that mind-muscle connection on a few lifts and upped the weight on a few lifts .... naturally he was happy ;)
 
Great to hear! Some of the best memories ever being made right there!
 
Was way too busy last night to post this .... seems my Monday's have become 'Mondays' ;)

Monday - Chest / Delts / Tris / Abs

1. Dips - bodyweight
3x12

2. Flat BB Bench
1x5 (225)
1x5 (235)
1x3 (245)
2x10 (185)

3. Db Flys - low incline
3x12 (50)

4. Seated BB OHP
3x8 (145)

5. Seated Db OHP
2x12 (50)
2 sets of 21's w/ (30)

6. Overhead Tri Ext - EZ Bar
2x12 (75)

7. Decline Ez Bar SkullCrushers
3x10 (85)

8. Db Lateral Raise
3x15 (25)
1x10 (30) leaning

9. Ab Routine

Macro's - kCal-2698 F-85g P-238g C-240g

My lady picked up some organic coconut oil yesterday for me ..... :) put some in my protein shake tonight.

Since I'm here ..... today's macro's - kCal-2685 F-103g P-264g C-152g

If you've been following closely you will notice I have reduced the kCal's more this week .... turning up the heat a little on this cut. Doing nicely thus far .... started out at 274 after a long bulk and weighed in Sunday at 258. Feeling good ... and damn happy to still be hitting the heavy weights while cutting. Usually by this point my strength has dipped .... gotta love that MASS 550 ;)
 
That's a big drop in weight man! Congrats!!
 
Whew! Things got kinda crazy about mid week last week. No time to be online .... too many things on the Honey-do list .... seems like most of our household appliances decided to go belly up at the same time .... fixed the dryer, fixed the dishwasher, had to break down and buy a new washing machine. Fixed the shower in the kids bathroom (how the hell they managed to break the pipe coming out of the wall is beyond me) .... crazy. But ... managed to get in all my training sessions .... just didn't get the chance to log them .... not even gonna do that now. Things have settled down somewhat and its a new week .... so here's tonights session.

Monday - Chest / Delts / Tri's / Abs

1. Dips bodyweight
3x12

2. Incline BB Bench
3x10 (185)
1x8 (205)
1x5 (215)

3. Seated BB OHP
3x10 (145)

4. Db Flys
3x12 (50)
2x12 (30) with rest-pause-stretch for 30 sec between sets.

5. Standing Lateral Raises
3x12 (30)
1x12 (30) leaning

6. Decline Skullcrushers w/ez curl bar
1x20 (55)
3x12 (75)

7. Ab Routine

Macro's - kCal-2735 F-99g P-260g C-193g

And my boy is still at it! Getting more into the groove with each session. He is going up in weight as well .... I have him doing dumbbell squats as part of his full body routine and when he started 3 weeks ago all he could do is a 10lb plate at a very wide stance. Now he has the shoulder width stance down, is going past parallel and managed to do sets of 10 with 2 40lb dumbbells tonight. Finished with a big smile on his face and totally out of breath but he knew he finally got it.
 
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