Less Fat, Faster, Same-ish Strength

[OrderInChaos]

November 20th, 2019 - AM BW 223.2
Did a diagnostic 2-mile today instead of an aerobic power interval day. Current APFT as a 27yo male it'd get me a 70/100, new ACFT it'd be an 83/100 but I'd have deadlifted and some other stuff first. Really happy with the time, fastest splits of anything longer than 400m I've run in years! No flare-ups with the tarsus that's been an issue before, minor soreness in the shins with this pace, to be expected. Running at that pace is no joke and today makes me ridicule my old buy-in to stupid ass advice getting you to 8-10 total miles of 200-400-800 volume before you can even sustain 15-20mpw at more modest paces.

Otherwise solid lifts and a fun little circuit.

Today's Tunes:

Mahler + Shostakovich (Shuffle for run), Sepultura, Ron JarzombekShow

Exercise	Weight/Distance	Reps/Time	Sets	Comment
PFT Run - Diagnostic	2 miles	16:01	1	RPE 8.5ish, 1mi@7:57 1.5mi@12:04
Bench	150	4	5	36:31
Deadlift	205	4	5	Plus 3x10 Pushups/Knee Raises Circuit, 90s rest 6:11

I love me some Holst.

Hell yeah man, more powerful than the metal for shutting my brain down especially on a higher effort run like today versus my base building 10-11min/mi work.

[OrderInChaos]

November 21st, 2019 - AB BW 222.4
Nothing noteworthy, decent session and not overly beat up from the 2mi harder pace run today.

Taking 22nd sorta-optional long run day off to spare the shins and knees, no point in being hard but not smart.

Going to take some cues from Dexter and manipulate percentages and total sets since I won't be lifting at all after ~14DEC for at least a couple weeks!

Exercise	Weight/Distance	Reps/Time	Sets	Comment
Lat Pulldowns	210	4	5	38:07
Leg Press	315	4	4
Read Jog/Walk	3.9mi	43:02	(13/2)x3

[OrderInChaos]

6/8
Front Squat: 135 x 5 @8.5, 115 x 4 x 4 sets @6 or less

Incline Bench: 135 x 8 x 3 sets

Chin-ups: 8m Density Block - 27 reps

6/9
Elliptical Anaerobic Intervals: 30:90 x 10, Calories:227, Distance:1.23

Cable Triceps Pullover: 3:30 Density Block@40 - 33 reps

Cable Biceps Curl: 3:30 Density Block@40 - 30 reps

6/10
Deadlift: 235 x 3, 2, 210 x 4 x 6 sets

CG-ish Bench Press: 175 x 3 x 8 sets

Inverted Rows: 7m Density Block - 51 reps

6/11
Treadmill Tempo/LSD: 5k, 24:42, mostly ~7.5mph, 1% incline

Cable Triceps Pullover: 4m Density Block@30 - 38 reps

Cable Biceps Curl: 4m Density Block@50 - 27 reps

6/12
Bench: 195 x 2, 2, 1, 160 x 6 x 5 sets

Back Squat: 135 x 2, 3, 105 x 5 x 6 sets

Pull-ups: 7m Density Block - 25 reps

6/13
Hiked a 3.69mi loop early in the day. 600ft gain.

Treadmill Aerobic Intervals: 5m x 3, 3m x 1, 2m rests, mostly ~8.4mph, 1% incline

Cable Triceps Pullover: 4m Density Block@40 - 42 reps

Cable Biceps Curl: 4m Density Block@40 - 35 reps

Hamstring Curl: 4m Density Block@50 - 63 reps

Ring L-Sit Holds: 4m Density Block - Mostly 5-15 count holds, 20s rest

Sit-ups: 4m Density Block - 61 reps

RFESS: 4m Density Block - 35/leg

[OrderInChaos]

On my Avatar check-in today, I lost no weight from last week despite hitting macros (202 average for the week, couple of days at 198 some at 203), yet lost almost 1.5% BF per the Navy/neck&waist tape test. (down to 15.5%ish) Don't believe the number but definitely feeling better, lifting is staying strong.

RFESS are magic for the VMO, mine having been a severely lagging muscle for a long time. No doubt the wide, quasi-sumo stance of my squats. Hamstring curls rock too, the DOMS is vicious having done none in forever... hence the really short DB's!

This BBM inspired endurance block ain't half bad. Then another rip-off/modified program with ACFT specific prep, then I'm trying out a @dcw inspired, GPP/event preppy block. Hopefully can continue to lean up, add strength, and get more fit a while longer all at once!

6/15
Incline Bench: 155 x 3 x 8 sets

Front Squat: 145 x 3@7.5, 2, 120 x 5 x 6 sets

Chin-ups: 8m Density Block - 31 reps

6/16
Elliptical Anaerobic Intervals: 30:90 x 11, Calories:247, Distance:1.27

Cable Triceps Pullover: 4m Density Block@40 - 53 reps

Cable Biceps Curl: 4m Density Block@40 - 43 reps

Hamstring Curls: 3m Density Block@50 - 48 reps

L-Sit: 4m Density Block - (A bunch of 5ct holds with short rests in between)

RFESS: 3m Density Block - 25 reps/leg

Sit-ups: 4m Density Block - 60 reps

6/17
Deadlift: 245 x 2, 2, 1, 215 x 5 x 6 sets

Bench: 180 x 3 x 8 sets

Inverted Row, Rings: 8m Density Block - 43 reps

[OrderInChaos]

6/18
Treadmill Tempo/LSD: 5k, 24:31, mostly ~7.5mph, 1% incline

Cable Triceps Pullover: 4m Density Block@40 - 54

Cable Biceps Curl: 4m Density Block@40 - 44

Hamstring Curl: 4m Density Block@60 - 64

(Missed L-Sits, RFESS, Situps)

6/19 (miss!)

6/20
Bench: 205 x 2@8.5, 2@8, 2@8.5, 165 x 5 x 6 sets

HBBS: 145 x 3@6.5, 3@7, 115 x 5 x 6 sets

End of block, a little bit of accessory/DB work missed. Feeling good and dieting's solid.

6/22
Mock APFT
49 Push-ups
35 Sit-ups
2 miles @ 7ish = 18:34 (yuck!)

Was running 15:25 back in April! Gotta up the running, going with the modified Shield Training Systems OCR-style block instead of previously planned more lifting-intensive prep block. Happy with my METCON/strength endurance, need lots of running and to keep my 3RM deadlift moving up more than anything.

[dcw]

I'm a big fan of the lose weight/get stronger/improve conditioning all at once plans! It can be done!

[OrderInChaos]

I'm a big fan of the lose weight/get stronger/improve conditioning all at once plans! It can be done!

I agree! Might not be true for really beastly athletes in any one area, but I'm pretty much always deficient in at least one area I care about while specializing in another (DL dropping as I lose weight and run better... losing run times as I improve BF% and lift a ton), and I'm not advanced at anything. It's a great position to be in

###

6/23 (random GS day)
Deadlift: 255 x 3@7 x 2 sets, 225 x 5 x 6 sets

Bench: 185 x 3 x 8 sets

6/26 (First Minimalist Montana day)
Bench: 207.5 x 2@6.5, 187.5 x 4 x 5 sets

Recon Ron W2 Chinups: 7, 6, 5, 4, 4 (3:30 rests)

Run: 20m easy LISS, 2 strides ~30s, 1.5mi

6/27
Run: 30m easy LISS, 3 strides ~30s, 2.5mi

6/29
HBBS: 135 x 5, 115 x 10 x 2 sets

Cable Biceps Curl: 5m Density Block@40 - 51

Hamstring Curl: 5m Density Block@70 - 70

Recon Ron W1 Pullups: 6, 5, 5, 4, 3 (GTG, 10m+ rests)

20m easy LISS run and abs later today

[dcw]

I'm not advanced at anything. It's a great position to be in

Having options of what physical ability you want to improve is underrated AF!

[hector]

Any regular person can improve multiple traits simultaneously. Very few truly advanced lifters here.

[OrderInChaos]

Any regular person can improve multiple traits simultaneously. Very few truly advanced lifters here.

Yeah no shit, self most among them. It'll be nice to get lean again, fit enough for fitness testing, then really commit to at least a push pull meet sometime.

However, speaking to elite, the man @dcw killing it with 1200+ total at 175! Insane retention of strength 25 pounds lighter dude. Great work!

[dcw]

Any regular person can improve multiple traits simultaneously. Very few truly advanced lifters here.

Yeah no shit, self most among them. It'll be nice to get lean again, fit enough for fitness testing, then really commit to at least a push pull meet sometime.

However, speaking to elite, the man @dcw killing it with 1200+ total at 175! Insane retention of strength 25 pounds lighter dude. Great work!

Thanks dude!

[OrderInChaos]

Back to logging - dropping the split here and will add some recent sessions later.

Strength	Cardio/Conditioning
Monday | Upper Strength	Monday | Measured Mid-Distance Run
• Bench 1-3, 3-4x6	• 5k for time OR
• BB Row 3x5	• 30m for distance
• DB OHP 3x6	Tuesday | Tempo Run
• DB/Cable Row 3x10	• 20-40m Threshold Work
Tuesday | Baker Pullups	Wednesday | Cross
• Neutral Pullups 15-30 reps	• Rower, 5k
• Pulldowns (Over) 5x10-12	Thursday | Cross
• Curls Myo (15-20, 5 sets to fail)	• Rower, 6 x 500m
Wednesday | Lower Strength	Friday | Long, Slow Run
• Deadlift 1-3, 3x6	• 60-90m LSD pace
• Front Squat 2x10	Saturday | Recovery Run or Crosstrain
• Back Extensions 4x10	• 10-20m Recovery jog, or machine cardio
• Roman Chair 3x12
Thursday | Baker Pullups
• Neutral Pullups 15-30 reps
• Pulldowns (Under) 5x10-12
• Reverse Curls Myo (15-20, 5 sets to fail)
Friday | Squat - Hypertrophy
• Front Squat 1-3, 2x6 • Cable Cross Chest
• Leg Press • Row • Hamstring Curls
• Lateral Raises • Calves • Biceps (Opt.)

[OrderInChaos]

7/12
BW: 233
Bench: 225 x 2, 175 x 6 x 4 sets
Barbell Row: 155 x 5 x 3 sets
DB OHP: 45 x 8, 60 x 6 x 2 sets, 55 x 6
Cable Row: 125 x 10 x 3 sets
Rear Delt Cable Lateral: 12.5 x 12 x 3 sets
Treadmill: 400m@8.2 x 3

7/13
BW: 239.8
Neutral Grip Pullup: 13 reps
Lat Pulldown (Overhand): 120 x 12, 9 100x 12, 11
Cable Reverse Curl: 25 x 18, 7,7,6,6,6
Treadmill: 400m@7.4, 800m@6.9, 800m@6.8, 400m@6.7

7/14
BW: Miss
Deadlift: 285 x 4, 235 x 6 x 4 sets
Front Squat: 115 x 10 x 2 sets
Back Extension: BW+25 x 10 x 3 sets, BW x 10
Roman Chair Raise: 12 x 3 sets

7/15
BW: Miss
Neutral Grip Pullup: 15 reps
Lat Pulldown (Underhand): 140 x 12 x 2 sets, 140 x 10, 120 x 10, 11
Cable Curl: 30 x 20, 9,7,6,6,6
DB Curl: 10 x 16, 5 x 15
Stairclimber: 33min, 117 floors

7/16
BW: 236.8
Front Squat: 175 x 4, 145 x 6 x 2 sets
Cable Cross: 25s x 10, CANX - Shoulder no like
Leg Press: 180 x 10, 230 x 10, 270 x 10, 320 x 12 x 3 sets
Cable Row: 140 x 4, 160 x 8 x 2 sets, 160 x 6, 140 x 4
Seated Ham Curl: 90 x 8 x 2 sets, x 10 (forced)
Rear Delt Cable Lateral: 15 x 15, 17.5 x 15, 13, 14
Quad Extension: 55/leg x 8 x 2 sets, x 13 (forced)
Cable Curl: 50 x 8 x 2 sets, x 9 (forced)
Hack Squat Calf Raise: 90 x 13, 15
Treadmill: 5k in 32:55

7/17
BW: 236.8
Off

7/18
BW: 237.4
Pavement Run: 30:44, 2.54mi, 12:05 average pace

7/19
BW: 238.4
Bench: 225 x 3, 175 x 6 x 4 sets
Barbell Row: 155 x 5, 165 x 5 x 2 sets
DB OHP: 65 x 6, 5, 55 x 6
Cable Row: 140 x 10 x 3 sets
Treadmill: 400m@7.5 x 6

7/20
BW: 237.4
Neutral Grip Pullup: 15 reps
Pulldown (under): 140 x 12 x 2 sets, 10, 125 x 12
Cable Reverse Curl: 30 x 15, 8,8,8,10,9
Stairstepper: 30min, 108 floors

7/21
BW: 239.4
Deadlift: 295 x 2, 225 x 6 x 4 sets
Front Squat: 135 x 10 x 2 sets
Back Extension Machine: 135 x 10 x 4 sets
Roman Chair Raise: 12 x 3 sets
Treadmill: 800m@6.5 x 3

7/22
BW: 239.2
Neutral Grip Pullup: 10 reps
Pulldown (over): 140 x 11, 125 x 12 x 3 sets, 125 x 11
Cable Curl: 35 x 19, 9,6,5,6,5
Treadmill: 20min@5.0, 1.61 miles

[OrderInChaos]

7/24
BW: 233.6
Single Leg Leg Press: 180 x 1, 140 x 10, 8
Pushup on Handles: 10 x 4 sets
Quad Extension: 55/Leg x 10 x 3 sets
Cable Row: 160 x 12, 140 x 9, 7
Single Leg Ham Curl: 50 x 10, 8 x 2 sets
Rear Delts Cable Raise: 20 x 12 x 2 sets, 17.5 x 10, 15 x 9
Calf Raise: 140 x 17, 90 x 15 x 3 sets

7/25
BW: 235.8
Elliptical: 20m

7/26
BW: 239.6
Bench: 225 x 3, 175 x 12, 155 x 9
Front Squat: 185 x 3, 155 x 8, 135 x 10
Cable Row: 160 x 12 x 2 sets, 11
Total Gym Raises: 10 x 3 sets
Treadmill: 400m@7.5 x 8, 3:30 rest

7/27
BW: 237.2
Neutral Pullup: 15 reps
Pulldown (Under): 140 x 12 x 5 sets
Reverse Curls: 35 x 13, 8,5,5,6,5

7/28
BW: 237
OHP: 80 x 3, 50 x 12, 35 x 15
DL: 315 x 2, 275 x 8, 225 x 12
Treadmill: 1200m@6.5 x 3, 800m@6.5 x 2, 5m rest

7/29
BW: 235.6
Broke thumb (left distal phalanx)
Fuck. So much for pivot block from volume/bodybuilding training to minimalist barbell lifting. Baker powerbuilding with lots of machine substitutions to avoid thumb issues (can't DL even strapped, or bench/OH press with false - front squat is doable).

Hand surgeon appointment Friday, 8/6

7/30
BW: 238
Chest Press Machine: 210 x 3, 150 x 9, 125 x 12
Single Leg Leg Press: 140 x 8 x 3 sets
Cable Row: 160 x 8 x 4 sets
Hamstring Curl: 100 x 8, 8, 11
Seated Delts: 60 x 10, 12 x 3 sets
Quad Extension: 55 x 10 x 2 sets, 20
1 Arm Biceps Curl: 25 x 8 x 3 sets, 20 x 13
Treadmill: 2mi in 17:23 (Started 6.4; no increase till .5mi, then .3 per lap; lap 6 hard (7.8), lap 7 easier (6.8), lap 8 RPE@10.5 (8.8)

7/31
BW: Miss
Shoulder Press Machine: 150 x 3 x 3 sets, 125 x 10, 8, 115 x 7
Seated Delts: 50 x 15, 12, 10, 9, 10
Triceps Press Machine: 150 x 8 x 2 sets, 165 x 8 x 2 sets, 170 x 8
Triceps Pullover: 40 x 15 x 3 sets
Triceps Pushdown: 40 x 15 x 3 sets
Stair Climber: 10:30, 42 flights [9, 6, 8, 5] x 2

[OrderInChaos]

Turned 30 this year. Ballooned up again. In much better shape but losing weight isn't as simple as it was mid-20s. Civilian jobs suck, too. I miss PT (things I never thought I'd say for $1,000...)

Still 6 foot, 245 (down a few from peak), using MacroFactor to track. (EatThisMuch is a cool way to plan out meal plans with a little more variety than usual that conform to a given calorie and macro prescription with minimal effort).

Switching over to @dcw 's Cadet program, with some tweaks. I'll just note them when I log. Happy with moderate compound lifting + accessory work and a ton of C2 rower these days.

20220906
11.5k steps
2056 calories, 143g protein (Goals: 2010 / 207g)

Warmup:
2k row, 9:30

Phase 1 (Misc):
Pullups - 3 Bands (Red, Blue, Blue) - 9, 6, 5, 4
Neck Curls/Extensions, 4 Directions - 10ea except 15 on belly

Phase 2 (Compounds):
High Bar Squat 275x1, 245x4, 225x6,6
Push Press 135x4, 155x3, 175x2, 135 x 6min DB - 3, 7 sets of 2

Phase 3 (Accessory Superset):
Biceps Curls - DB15s - 20, 20, 18
Triceps Extension - DB50 - 8, 10, 8
Reverse Curls - DB15s - 18, 15, 13
Calves - BW - 35, 30, 25

*Skipped Pushups DB - left wrist fuckery - gotta hit medical soon*

Following a Hanley pullup protocol in lieu of Cadet's
Doing neck direct work to expand diameter in relation to waist size (I can pass PT test but neck/waist is fuckin' me RN)
Compound sets and reps were more of a test / proxy for getting e1RMs for the next 8 weeks. Will be same for Thursday's session, then a little more stable and what's written in Cadet.
Accessory stuff is just my preferred balance and approach to vanity work. My biceps strength is fucking atrocious from years of neglect - but triceps are pretty solid both from pushups and bench, and are still damned capable for isolations. Just gotta watch the elbows.
All my programmed cardio will be rower - I'll do extra stuff on cardio off days, including some jogs and longer canyon runs.