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Monday Training

Today’s training was completely based on the Monday scheme from Get Serious. Bench press, deadlift, front DB raises, dips, leg curls, seated rows. Those were the six I did today. Bench:  5x5x165 Deads: 3x5x115 Everything else: 3×8 It’s simple. If you can do all of the reps and sets, increase the weight 5 pounds next…

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Supplements

Will be experimenting with supplementation, based on recommendations from Get Serious. Start dates will be cataloged here. Monday, October 16, 2017:  BroccoMax. Two caps per day.

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Get Serious

The book is GET SERIOUS.  The author is neurosurgeon Dr. Brett Osborn. The exercise plan spreadsheet document is available by clicking this link ==> Get Serious Weight Training Rev 3 Always attempt to better your previous training. Increase weight 5 pounds when you achieve the 5×5 or 3×8 scheme. Never train to absolute failure. You must…

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Hormonal Pathway

DHEA is secreted by the adrenal glands and is the “mother hormone” that is converted to Testosterone and other hormones. DHEA declines with age, as do most hormones. Testosterone breaks down into Estradiol (estrogen) and DHT (among other things, of course). Anastrozole blocks the breakdown of Testosterone into estrogen. Pregnenalone blocks the breakdown of Testosterone…

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My 90 Day Schedule

For the next 90 days, I’m following a planned out schedule of training in the gym. It is brutal. Not created for the faint of heart. It will turn my marshmallow belly into a polished slab of abs I can be proud of. Use the amount of weight that will take me to failure between…

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Today’s Training: Day ONE Abs and HIIT

This was an ab and HIIT (High Intensity Interval Training) day. It is DAY ONE of a systematic progressive overload program to take me to 10% body fat in the next 3 months, coupled with a vegan diet. Just watch what happens. After 90 days, I’ll begin a different eating program, still vegan, but with…

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October 2017: Progress Report

Where am I now? After beginning this journey back in July 2017, I’ve come a significant distance. The photos below were taken yesterday. Weight: 195 pounds (started at 215) Body fat: Guessing, but probably around 18%. Goal is 10 to 12%. Height:  6′ 4″ Free Testosterone level: 18.9 Testosterone, serum: 1033 DHEA level:  150 (working…

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Body Style

The photo here is the type of look I’m going to achieve. I need a little motivation from time to time, and this is good for me to think about. Greg Plitt was on more covers of more magazines for 5 years. No longer with us, Greg remains an inspiration. He was 6’1″ tall. I’m…

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Assault on 300 Pounds

Here’s the way to get to this lofty goal in the bench press. 12 week bench press cycle: Train once per week every Wednesday. Phase I Week Power Grip Wide Grip Narrow Grip 28″ 32″ 22″ 1 140x8x1 120x10x2 110x10x2 2 150x8x1 130x10x2 120x10x2 3 160x8x1 140x10x2 130x10x2 4 170x8x1 150x10x2 140x10x2 5 185x5x1 165x8x2…

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mPort Body Scanner

Starting using the scanner today. Created an account and will scan myself weekly. I’m working on a challenge at the gym, and Wednesday is challenge day, so that’s when I’ll scan.

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