T-man's plan

[T-man]

2/13/2013
Weight: 235.3 lb Ht: 5' 11-1/2"
Cals/Macros: 2173 - 50F/243C/210P

Very good workout this evening. Hit all my weights and sets/reps

Incline Bench Press
50 x 7
70 x 5
90 x 3
140 x 1
160 x 1
180 x 1
210 x 1 (probably could have gotten 215lb)
167.5 x 5,5,5,4

Smith Machine Overhead Press
50 x 7 warmup
105 x 4 x 5 sets

Smith Machine Shrugs
245 x 5 x 4 sets

Triceps Pressdowns
170 x 15 + 4 + 3 myos (15 sec rest)

 

[T-man]

2/14/2013
Weight: 235 lb
Cals/Macros: 2109 - 61F/209C/196P

Rack Pulls
95 x 9
135 x 5
185 x 3
215 x 5 x 4 sets

assisted Pullups
-78 x 5 x 2 sets

assisted Chins (parallel grip)
-80 x 5 x 2 sets

Rows
150 x 5 x 2 sets

 

[T-man]

2/15/2013
Weight: 234.5 lb
Cals/Macros: 2380 - 75F/241C/212P

Rest day

 

[T-man]

2/16/2013
Weight: 233.8 lb
Cals/Macros: not tracked

Fasted

Incline Bench Press
warmups
50 x 7
70 x 5
90 x 3
140 x 1
160 x 1
180 x 1
200 x 1
170 x 6, 4, 3

Rack Pulls
warmups
95 x 10
115 x 5
135 x 3
185 x 3
220 x 5, 5

Smith Machine Overhead Press
50 x 10 warmup
107.5 x 4 x 5 sets

assisted Pullups
-75.5 x 5, 5

assisted Chins (parallel grip)
-78 x 5, 5

Averages for the week
2350 cals.
Fat: 74g
Carb: 234g
Prot: 211g
Weight: 237.4 to 233.8 = -3.6 lb

 

[nativetroutbum]

Great work on the cut, T-man!

 

[T-man]

Thanks.

2/18/2013
Weight: 236.6 lb
Calories/Macros: 2240 - 51F/261C/207P

Incline Bench Press
warmups
50 x 10
70 x 7
90 x 3
140 x 1
160 x 1
180 x 1
215 x 1
172.5 x 5 x 3 sets
172.5 x 4 + 1

Smith Machine Seated Overhead Press
50 x 10 warmup
110 x 4 x 5 sets

assisted Chins
-75.5 x 5 x 3 sets

Triceps Pressdowns
172.5 x 13 + 4 +3 (15 sec rest)

 

[T-man]

2/19/2013
Weight: 236.6 lb
Cals/Macros: 2309 - 65F/236C/218P

Had to skip training today. Had TWO flat tires on the way to my workout after running over (according to the police officer that checked on me) a displaced manhole cover at the edge of town. Had to have my car flatbedded to Goodyear. Since I'll be taking my wife to work tomorrow and picking her up while the tires/wheels are being assessed, I'll miss tomorrow's training as well. I'll just double up on Thursday, so I'll only miss a half session since I've been doing abbreviated.

 

[T-man]

2/23/2013
Weight: 234.5 lb

Incline Bench Press
warmups
50 x 10
70 x 7
90 x 5
140 x2
160 x 1
180 x 1
215 x 1
175 x 5,5,4,3

Smith Machine Seated Overhead Press
warmups
50 x 7
70x 3
110 x 5,4,4,3

Rack Pulls
warmups
95 x 10
135 x 5
185 x 3
220 x 5,5 - felt pulling on left side again, very hard to straighten up, so stopped

Chins (parallel grip)
75.5 assist x 5,5,5,5 could have easily done another set

 

[T-man]

2/25/2013
Weight: 234.7 lb
Cals/Macros: 2295 - 78F/191C/212P

Incline Bench Press
warmups
50 x 10
70 x 7
90 x 5
140 x 1
160 x 1
180 x 1
220 x 1
177.5 x 5,5,4,3

Smith Machine Seated Overhead Press
warmups
50 x 10
70 x 3
112.5 x 4,4,4,5

Chins
73.5 assist x 6,5,5

Triceps Cable Pressdowns
175 x 10,5,3 myos (15 sec rest)

 

[T-man]

2/26/2013
Weight: 235.3 lb
Cals/Macros: 2349 - 60F/264C/205P

Rack Pulls
warmups
95 x 10
135 x 5
185 x 3
220 x 5,5,5

Barbell Shrugs
250 x 5,5,5

Pullups
75.5lb assist x 5,5,5

 

[T-man]

2/27/2013
Weight: 233.8 lb
Cals/Macros: 70F/226C/226P

Incline Bench Press
warmups
70x7
90x5
140x3
160x1
180x1
200x1
220x1
180x5,4,4,3

Smith Machine Seated Overhead Press
warmup 60x9, 80x3
115x5,4,43

Pullups
71.5 assist x 5,5,5,5

 

[T-man]

2/28/2013
Weight: 233.2 lb
Cals/Macros: 2350 - 60F/251C/226P

Rack Pulls
115 x 7, 135 x 5, 185 x 3 warmups
225 x 5,5,5,5

Barbell Shrugs
255 x 5,5,4,3

Pullups
73.5 assist x 5,5,5,5

 

[T-man]

February Progress
Weight
238 lb -----> 233.2 lb
(4.8 lb loss)

Incline BP
160 x 5,5,5,5 -----> 180 x 5,4,4,3
200 1RM -----> 220 1RM (actual)

Smith Machine Seated Overhead Press
95 x 5,5,5,5 -----> 115 x 5,4,4,3

Barbell Shrugs
225 x 5,5,5,5 -----> 255 x 5,5,4,3

Triceps Cable Pushdowns
160 x 16+5+4+3 -----> 175 x 10+5+3 (myos)

Rack Pulls
170 x 5,5,5,5 -----> 180 x 5,5,5,5 left glute & glute/back still pulling

Pullups
86.5 assist x 5,5,4 -----> 73.5 assist x 5,5,5

Chins
86.5 assist x 4,5 -----> 71.5 assist x 5,5,5,5

 

[T-man]

3/4/2013
Weight: 234.5 lb
Cals/Macros: 65F/250C/219P

Incline Bench Press
warmups
70 x 7
90 x 5
140 x 3
160 x 1
180 x 1
200 x 1
222.5 x 1
182.5 x 5,5,3,3

Smith Machine Seated Overhead Press
warmups
60 x 9
80 x 3
117.5 x 5,3,3,3,2

Pullups
69.5 assist x 5,5,5,5

 

[Jester]

3/4/2013
Weight: 234.5 lb
Cals/Macros: 65F/250C/219P

Incline Bench Press
warmups
70 x 7
90 x 5
140 x 3
160 x 1
180 x 1
200 x 1
222.5 x 1
182.5 x 5,5,3,3

Smith Machine Seated Overhead Press
warmups
60 x 9
80 x 3
117.5 x 5,3,3,3,2

Pullups
69.5 assist x 5,5,5,5

What's the lifting protocol here ... ?

 

[T-man]

Abbreviated workouts split between Mon/Tues and Wed/Thurs and everyting on Sat which gives me 3 workouts/week. Trying to progress the weight while in a calorie deficit, 15 reps min. for each lift. Have been progressing the weight since the beginning of the year. Minor joint pain, but manageable so far. Goal is to drop 10lb of fat per quarter. If the goal is achieved before the quarter ends, I'll eat at maintenance until the next quarter starts.

 

[Jester]

No no, I mean why are you lifting singles and then sub-max triples for bench and then 4x5 for assisted pulls ... ? There seems to be disparity there (obv ).

 

[T-man]

No no, I mean why are you lifting singles and then sub-max triples for bench and then 4x5 for assisted pulls ... ? There seems to be disparity there (obv ).

Gotcha. The singles were part of my warmups and wanted 3 sets of 5 at the working weight. Didn't get them and will repeat the weight until I do. The assisted pulls I had an extra set in me and since my biceps are lagging, I said what the heck. Plan is to adjust the assist to where I just get 3 x 5.

 

[Jester]

Why the 200 & 225 singles for bench though ... ? It's best not to expose the tissue to loads too early; you'll condition it to that load and loads below it (your 182.5 working sets) are basically not useful for hypertrophy after that exposure, until you've SD'D.

 

[T-man]

Why the 200 & 225 singles for bench though ... ? It's best not to expose the tissue to loads too early; you'll condition it to that load and loads below it (your 182.5 working sets) are basically not useful for hypertrophy after that exposure, until you've SD'D.

From everything I've read on this and other fora, it's difficult to produce hypertrophy while dropping weight. I'm just trying to lift heavy (for me) to spare what lean mass I've got. Weight loss is the goal right now and in the forseeable future. No SD until my joints complain too much. On 2 Feb., my 1RM incline bench was 200 with 160 work sets. Now, one month later, it's 222.5 and 182.5. I must be doing something right.