Training & Life Journal

[justaguy]

Really missed this board in it's Prime. Just started dieting for no other reason to get Lean and Summer is coming here in Florida and I'm a glutton for Punishment.

I've switched from Progressive Overload Failure Training to more volume just to switch it up for a while, the older I get the more of a toll it seems to take on my body. I spend 4.5 Days a week low carb and 2 days of carbs.

Monday - Fast until dinner where I have a meal 800-1000 calories(I actually enjoy this day)
Tuesday/Wednesday/Thursday - 220g Pro, <=100g Cho, 45g Fat
Friday - 220g Pro, 350g Cho, 45g Fat
Saturday - 220g Pro, 250g Cho, 45g Fat
Sunday - 220g Pro, 150g Cho, 45g Fat

5'9" 213.1lbs 12% BF

2/14/22 213.8lbs
40 Minutes Cardio

2/15/22 213.1lbs
40 Minutes Cardio

Inc. DB Press 80's x10,10,10,10
Flat DB Press 80's x8,8,8,8
Military DB Press 70's x10,10,10,10
Inc. DB Skulls 30's x15,15,15,15

[justaguy]

2/15/22 PM

Lumbar Cable Lat Row 30x15, 40x12, 50x10
Iliac Lat Pulldown 30x15, 40x12, 50x8
Rear Delt DB Row 25's x12,12 30's x10
Face Pull 60x15,12,10
Single Arm Leaning DB Curl 25's x10,10
Single Arm Leaning Hammer DB Curl 25'2 x10,10

2/16/2022 213.6lbs
30 minutes Cardio

[justaguy]

2/17/2022 213.5lbs.

AM
Hammer Row 180x10,10,10
Pulldown 140,160,180x10
Chest Supported DB Row 50's x10,10,10
Hammer Hi Row 140x12,12
Hammer Pullover 90x20,19
BB Curl 45,55,65x10

PM
Cable Lateral Raise 5x12,12
Cable Y-Raise 5x12,12
Costal Pec Flye 15x12,12
Low 2 Hi Flye 15x12,12
X Body Cable Extension 15x15,12
Katana Overhead Ext 15x12,12

2/18/2022 212.4lbs.
20 minutes cardio, 5 minute warm up, 10 minutes HIIT(45s normal, 15s Sprint), 5 minute cool down

[justaguy]

02/19/2022 213.5
10 minutes HIIT on Elliprical followed by 20 minutes steady state

02/20/2022 214.1
Cardio 4x 10 minute walks post meals

Lying Leg Curl
65,95,115,135x12

Prime Wedge Heel Elevated Squats
135x10
185x10
225x10
275x10
315x10
225x15

Leg Press
4PPSx15,15
5PPSx15,15
6PPSx15,12
5PPSx12

Single Leg Leg Ext
30x15,12,10 (No Rest, back and forth right and left, the hammer single leg machine)

I'm going to continue to put on size for about 8 weeks, cut cardio other than walking after meals. I think my body adapted to my cardio regimen since I've done it non stop since March of 2020

[[email protected]]

Have you ever looked into Vince Gironda and his style of training? He was a trainer to the stars back in the '60s and was pretty effective. I think his methods are still very good, especially if you are trying to save your joints. No one is going to get huge doing Gironda training but you can build a hell of a physique without beating yourself up.

[justaguy]

Have you ever looked into Vince Gironda and his style of training? He was a trainer to the stars back in the '60s and was pretty effective. I think his methods are still very good, especially if you are trying to save your joints. No one is going to get huge doing Gironda training but you can build a hell of a physique without beating yourself up.

Yeah he has many different methods, I like the 8x8 which I may use for my arms

[justaguy]

02/21/2022 215.1lbs
30 minutes on elliptical

02/22/22 214.3lbs
30 minute NEAT walk Push Compound at 11am, Lats, rear delts, biceps at 5pm

[justaguy]

02/22/2022 AM
Inc. DB Press 90's x8, 70's x12
Flat DB Press 90's x8, 70's x12
Military DB Press 80's x10, 60's x15
Smith JM Press 140x10, 90x15

3 minutes rests between all working sets.

[justaguy]

02/22/2022 PM

Lumbar Lat Row 45x8 35x12
Iliac Pulldown 45x8 35x12
Low to High Row 40 x12,12
Rear Delt DB Row 30's x15,12
1 Arm Cable Row 10x15 12.5x12 15x10
1 Arm Hammer Curl 30x10 20x15

02/23/2022 216.1 lbs
40 minutes NEAT Walking

[justaguy]

02/24/2022 215.6lbs
30 minutes cardio
AM
Seated Leg Curl 135x12, 115x12
DB SLDL 80's x12, 65's x15
Single Leg Leg Curl 40x12,10

PM
Costal Pec Flye 17.5x15,12
Clavical Pec Flye 17.5x12,10
Cable Laterals 7.5x15,12
Cable Y-Raise 7.5x12,10
X Body Extension 17.5x20,15
Overhead Cable Extension 17.5x12,10

02/25/2022 214.9lbs
Complete Rest Day

[justaguy]

02/26/2022 216.8lbs.
30 minutes cardio

Hammer Row 270x12, 180x15
Pulldown 180x10, 140x12
Chest Supported DB Row 60's x10, 50's x15
Hammer Hi Row 230x8, 180x10
Str8 Arm Pulldown 42.5x20, 15
BB Curl 60x10, 40x12