Thread: MarvelNerd Old Dog Training Log

Thursday

Trouble eating which is good on a cut.

Weighed in at 238.6 lbs after cutting another 200 calories per day. I am at the point of only have carbs and protein to cut. My fats are only at 35-40g a day.

Also watched some RP- Dr. Mike Israetel on some issues. I have watched my diet and I would see water fluctuations up to 5 lbs I think it is water anyways. Started ensuring I only drink one or two diet sodas a day and lots more water to ensure I am staying hydrated but also pushing fluids out to reduce retention.

Still not feeling 100 so I went to the gym anyways.

Chest and Back Day- Back First today

Cable Crossover Lat pulldown 3x12 33 lbs
I think of Wolverine when doing these

Bent over row wide grip 3x12 175lbs
Tendinitis is healing well hope to get to full strength on these.

Wide grip Lat pull down 3x10 165lbs
Landline Rows ( meadows rows) 3x10 140 lbs

Machine assisted pull-ups- rotator cuff damage makes these harder but I am determined to go beyond “well I got injured once” I will heal and be stronger.

Incline Dumbbell Bench Press 3x12 85lbs

Bench Press 185 2x12, 205 2x10, 225 2x8

Started doing these second in rotation to prevent injury. I feel them better but the amount of weight I use has decreased significantly.

Dumbbell Incline Fly 3x12 45 lbs

Dips legs in front (another meadows tip) really hit the outside of the pec 3 sets, 15, 10, 7

Calories 1700

216 grams of protein

136 carb

35 g fat


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Friday

Leg day

I did not hit quads much today. I should not have went to the gym. Not feeling the best, but still went.

Standing calf raises machine 3 second count 1 sec at top. 3x15 315lbs

Leg extensions 3x15 150lbs

No smith machine squats or lunges today

Prone leg curl 3x12 150lbs

Barbell good morning-off pin 3x10 205lbs

Cable standing leg curl 3x15 44lbs

Seated calf raise 3x12 245lbs



Current diet goals 2010 calories

This is actually below what my Basal metabolic rate tested at- my BMR was clinically tested at 2200. It is likely for these to change some. I have been dieting down from 275 since April so a slight decrease is appropriate.

215g protein

175g carbs

50g fats


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Sunday

50 g rice
1 scoop of whey isolate
1 tsp. of butter
About 350 calories

Preworkout

Exo-gen blend TNE/Tren 1 ml

Lateral grip pulldown 3x12 165lbs

Underhanded Cable Row 2x12 231 lbs
Drops set 209x12,187x8,165x7


Dumbbell Row 3x8 70 lbs
focus on driving my elbows back
Controlled 2-1-3 cadence for TUT
Honestly prevents some tendon issues also

Cable Lateral Raise 3x12 22 lbs
Definitely tell imbalances here. Right arm 12 raises
Left arm 12 raises and I was starting to twist my body for inertia.

Seated Dumbbell Shoulder press unilateral
3x10 60lbs

Dumbbell bench press 80x12, 90x10, 90x10

(Sweating like crazy at this point. Really considering intraworkout. Just out of energy this morning.)

Dumbbell incline hammer press
3x10 65lbs

Close Grip Bench lol- I feel weak on these.
155 to failure each set
Triceps were burning by rep 5

Going hit the treadmill for 30 minutes of walking
12 % incline 3.5 mph

Going to walk myself lean


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Thursday

Been away with the family a few days little girl had a b-day so we drove several hours to a water park and spent the night.

Wasn’t able to work out Monday missed leg day
Used Tuesday as leg day instead of arms

Rest on Wednesday

Back and chest day- mentioned before on my back days I alternate,, usually start with back one day and chest one day.

Today started with back

I am 3 weeks in to this program so I also increased my sets from 3 to 4. I dropped the reps to 8. After 2 more weeks I will likely start aiming for 4x12.

Cable lat pull 4x12 33 lbs

Barbell bent over row 2 overhand 2 underhand 4x8 175 lbs

Meadows Rows 3x8, 1x12 160lbs

Wide grip pull down 143 lbs 4x8 3-1-2 cadence

Incline dumbbell bench press 80x12 90x8 100x8 100x0- lol I couldn’t lift em at all

Incline dumbbell fly 4x12 45 lbs

Barbell Bemch press 185 lbs 4x8 this is so lame but it was last in line and my chest was smoked

Burnout on dips and pull-ups

Current weight 235 lbs


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Originally Posted by JohnMcc

Happy Birthday to your girl, sounds like a fun trip.

Thanks! Actually the place screwed up our reservation and gave our rooms away. They gave us 250 dollars for the mistake. We gave it to her to spend on breakfast, candy, and the arcade. She had the time of her life. Turned a bad deal into something great.


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Originally Posted by Keule206

Meadow rows are a great exercisse. I think always John is looking from heaven if we do it with a prefect form

Alright e’er bodyyy this is John Meadows. Today we are going to do upper lat rows. Some people call them meadows and I’ll take it. Slow and drive that elbow back keep close to the body. The key to the back is the elbow. Lol


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