TOPIC: BigT's Gym Log

New separation between lats and upper back.

8/24 did side and front delt isolation instead of overhead pressing. Triceps still recovering. Then did face pulls with 80+lbs band resistance for 150+reps.

8/25 wide neutral grip pullups bodyweight x 28. Then rows 160x40.
Stepping it up this week. Literally... did 15min step up cardio. Will slowly increase to 45min and add weight.

Going for the 8hour abs and calves workout tommorow.

166.6lbs just under 34" waist around 13-15% bodyfat. Finally starting to consistently lose fat at a decent rate again.

8/27 Did the 8 hour abs and calves. 15 minutes every hour.

10am hanging leg raises. Each time I did these I did toe over bar for arap then knees to chest arap then a few half reps. Superset with donkey calf raises mostly single leg. 14 g BCAA and 4 hard boiled eggs.

11am weighted crunches with 30lb dumbbells held overhead. This hits serratus real good.

12pm woodchoppers with bands. Superset of high and low band anchor. 2 cups of white rice

1pm standing calf raises mostly one legged.

2pm hanging legs raises superset with donkey calf raises. 14g BCAA and electrolyte/mineral drink.

3pm weighted crunch superset with seated calf raises with two 30lb dumbbells. 1 cup of rice.

4pm hanging leg raises superset with donkey calf raises. 1 coconut water.

5pm woodchoppers with bands superset with standing calf raises.

6pm weighted crunch superset with seated calf raises.

Done!

Ate 6 tacos with 2cups of black beans and 1 cup of rice on the side.

Total 3223 kcal, 152g fat, 348g net carb, 88g fiber, 190g protein

8/28 rest day uneventful

8/29 rest day, calves felt swollen for the day. Back/hip popped in the evening. Hard to sit and really hard to bend over.

8/30 no squats due to back/hip recovering. Must be due to hip flexors not healed up yet. The lower ab area is also starting to get slightly tight feeling. Did 20 mins of step up cardio which also helped the area quite a bit.

Will do chest/tri workout tommorow and possibly the deadlift workout Friday. Aiming for the 8 hour Delts workout this weekend!

.

These are 15 minutes no rest. Normally I would lose the pump or have to lighten weight after that.

The 45 minute gaps give you time to eat carbs/protein and fresh blood. The pump comes back and sooner. The warmup period where you don't yet have a pump starts to disappear.

I noticed changes within 2 days. In order of prevalence are triceps long head, the brachialis, and the biceps inner short head particularly at the lower insertion. All got bigger.

8/31 close grip floor press 90+mini bandx7
And 90x40

9/1 block pull @ knee height 250x18

8hr Delts workout is planned and laid out for tomorrow!

164lbs with 33.5 inch waist 13-14% bodyfat. Hamstrings and lower lats leaner this week. Remaining fat is mostly lower ab area with thin fat all over the rest of my body. Another 10lbs and I will be close to 7-8%. Maybe 5-10 weeks.

9/2 day of the Delts. As always 15 min on the hour every hour.

2AM woke up in middle of the night and had celery with peanut butter

10AM dumbbell z press with 30x14 and then with mini band x45
14g BCAA

11AM z-press with mini bandx90
Coffee, 4 hard boiled eggs, 2 peices ezk toast

12PM lateral raises and high pulls with 30lb dumbbells
6 supersets x12 and 1x4 about half of the lateral raises became partials 90% of high pulls were full reps.
Had electrolyte/mineral drink.

1PM rear delt rows/fly and standing band press for 7 supersets of 30lbx12 and 6xlight band

2PM bent over fly with mini band x180
14g BCAA and some enzymes

3PM face pulls with light band x360
11oz chicken and 4 cups lentil pasta with mushroom sauce.

4PM superset wide neutral grip pullups with rows. Total reps were 2xbw and with band assist 2xmini and 24xlight. For rows 140x18 and 120x28

5PM bent over flys with mini band x150
And high pull with mini band x150
Had another electrolyte mineral drink

6PM the finale. Face pull with light bandx480
Had a protein shake then dinner was chicken and quinoa

Later decided I didn't eat enough carbs, was only net 120g, so I went and go a small blizzard from DQ.

Diet was 2844kcal 81g fat, net 196g carb, 22g fiber, and a whopping 270g protein

The target was Delts but it hit my entire upperback. My neck and mid/lower traps were sore the last few days. Mostly recovered now 4 days later. Definitely notice some growth and shape.

9/5 skipped squats to prepare for Saturday. Did abs and calves for 15 minutes each then 15 minutes step up cardio.

8hr leg day is planned for Saturday and might even do 8 hr chest/lats Sunday!

Going to just do cardio/abs/calves and maybe arms until then.

163.4lbs 33.5" waist bodyfat 13-14%. making progress.  Feeling so small sometimes.  But found out I can do lots of push-ups and run with ease now.  Something I couldn't do at 212.

9/7 did abs and calves and step up cardio. Did donkey calf raises for 15 minutes straight never lost tension. Made all the difference. Calves have started not hurting much at all while being worked.

9/9 8hour lower body workout

3AM had some ice cream went back to bed

8AM squats 160x52
Had some coconut water

9AM deadlifts 230x4 and 210x18
Had more coconut water and few pieces of Ezekiel toast

10AM kneeling split squat bodyweight x65
Had mineral electrolyte drink and a small amount of leftover pasta

11AM kneeling squat bodyweight x282 should have added weight.
Had lunch.  Left over chicken and sides from fast food.  Not the best but went out with family the night before.

Both kneeling and kneeling split squat are some of my favorites.  Hamstrings hate not having leg drive, like a leg curl, and I feel it's the only exercise that taxes my quads from top to bottom.

12PM superset of hip thrusts with bridges.  Very similar but different exercises.  3x30 and 2x15 of each with one 45lb plate.  Destroyed glutes.

1PM step ups with 30lbs in each hand x 100 for each leg.  Was harder holding the dumbbells for so long lol

Had mineral/electrolyte and 14g BCAA

2PM stiff leg deadlift 140x75 then had water and ice cream

3PM superset single leg extensions and single leg curls with bands.  4x30 per leg.  Used 20-35lb band for curls and and 50-120lb band for ext.
Had the rest of left over chicken.

4PM finale.  Superset of Hip abduction and adduction with 40-80lb band.  5x30 each hip.

Had dinner.  Electrolyte mineral drink with red lentils.

Total 3741kcal 146g fat 337g net carbs with 59g fiber and 217g protein

162.6lbs with 32.5" waist around 12-13% bodyfat

Need a new set of progress photos

Finally starting to lose weight mostly in the waist because not much left.

9/12 did z-press with mini band x60 and face pulls with light bandx150

9/16 did 8 hour chest and lats

7am breakfast 2 peices of toast and an energy drink

9am to 2pm went to a festival before the workout. Ate pita with steak, pulled pork sandwich, home made carmel ice cream, and a real root beer

3pm started the workout. Had electrolyte/mineral drink. Did supersets
Pullups bodyweightx8 mini band assistx9 and light bandx16
Rows 180x15 and 160x19

4pm triple supersets with 30lb on incline flyx42, pressx42, close grip pressx34. Then had 14g BCAA and another electro/mineral drink.

5pm supersets pullups light band assistx54 and rows 160x27

6pm triple supersets 30lb dumbbells on decline flyx41, pressx32, close grip x32 then ate chicken taco salad for dinner

7pm supersets incline barbell press 70+mini bandx15 and chinups with mini band assist x2 light bandx16

Had energy drink and nut snack.

Had to make a run to town

9:40pm doubled up work outs to makeup for the 2 hours in town

Superset Pullovers with 30lb dumbbell and straight arm pushdown with mini band
3x30 and 1x15

10pm superset decline press 70+miniband for 7x4
And seated rows light band x 30 then increased resistance average band for 6x30

Had elctro/mineral drink and 14g BCAA

11pm triple superset with standing band flys
Overhead for upper pec, lower pec, and mid pec
Mini 1x30
Light 1x20 and 2x12
Back down to mini 4x30

Final superset dumbbell rows 30lbs for 7x15 and 1x5 with dips 7x10 and 1x8

Done!

9/19 squats 180x38

Damnit. Instead of reply I hit delete... Retyped this.

9/24 did 8 hour arm workout again. Focused on less exercise variations and got better pump in biceps this time.

All were 15 min super sets and I list total reps

11am concentration curls 30x93 and close grip lockouts 140x14

12pm conc curls 30x62
And close grip lockouts 140x13

1pm conc curls 30x55
and close grip lockouts 120x48

2pm doubled exercises because I was taking a break going into town to do AA program
Standing dumbbell curls 30x34 and closegrip floor press 90+mini bandx1 90x11 and 70+mini bandx7

2:20 dumbbell drag curls 30x43
And close grip floor press 70+minix29

Back at 7pm band curls with 1 arm lightx51
And triceps extension with band 1arm minix71

7:20 also doubled workouts after. Both arms band curl lightx101 and triceps extension. With 1 arm mini bandx66

8pm high curls with band lightx103
And 1 arm triceps pushdown with mini band x 75

9pm high band curl lightx138 and triceps 1 arm kickback with band minix96

162lbs 32.5" waist around 12% bodyfat. Attaching progress photos

10/1 started 8 hour abs/calves but quit for a different kind of workout...

11AM hang leg raises side to sidex 31 and donkey calf raisesx 139 single leg

12PM hang leg raises side to sidex 30
And 1 leg donkey calf raises x190

1pm hang knee raise to chest x 36
And 1 leg donkey calf raisesx 163

2 pm weighted crunch 60lbsx100,30x150 and
1 leg donkey calf raises x 60

3pm weighted crunch 30x150, 60x180
1 leg donkey calf raise x90

3:30pm wood chop with band from low anchor minix 180 and seated calf raises 60lbsx240

Current weight 163lbs waist 32.25" good progress but I pretty much didn't wake up to workout last week.  I have no good excuses but I have been sleeping real good and it's colder so I don't want to get up. Could also be that I eliminated coffee.

I will force myself to get up or start doing workouts before dinner or after dinner and before bed

Bodyfat is around 12% so need to lose about 7lbs to reach 8%

162lbs

10/3 block pulls at highest height 270x30
10/10 mini band z pressx 90
Face pulls light bandx150

Feel like shit today. But woke up early and made self workout.

I feel like I'm being pulled in different directions with all these self improvement activities. Like Chris warns about. I just need to grind and relax. The 2-3 weeks de-load helped me a lot. I was kind of burned out. I'm going to change back to daily workouts and no 8 hr workouts for awhile. I might try frequent daily workouts like hitting arms Shoulders calves and abs daily. I also feel that I need to double pressing frequency to shoulder press 2xweek and floor press 2xweek.

This is my original and #1 priority for the rest of 2017
1)get 8% bodyfat or lower

Everything else, pe,AA program,etc will be passive