Fury Road

[Mad Max]

Me

I am a husband, father, and lifter of things that aren't very heavy but will be heavier in the future. I am trans (FTM), a collector of tattoos, and reader of graphic novels. I don't have much free time, but when I do I drink beer, ride my mountain bike, work on my truck, watch movies with The Wife, build Legos with The Halfling, and play Magic the Gathering.

 

Goals

• Confidence
• Super hot bod
• Strength
• Follow through / discipline
• Control (the illusion of it perhaps?) / peace
• Flexibility / mobility
• Cool party tricks

 

Battle Log

Not quite sure how this is gonna play out yet. I'll be tracking my workouts... what it will be beyond that is unknown.

[Mad Max]

Chapter 1

My goals are pretty simple at the moment. I want to establish some good habits before going crazy and burning out because I tried to do too much stuff. This is the boring foundation building part of my journey.

 

Goals

• Train 3-4 days per week
• Track food
• Daily movement 5 days per week

Training

Full body, linear progression, three times per week. Using Phrak's modified Greyskull LP with some added accessories for funsies. Will be re-evaluating as I go along. I'm in a weird beginner-intermediate spot where I'm familiar with all the lifts and progress has slowed, but the weights are still super low. I have not plateaued yet, though, so I'll inch along until that becomes a thing.

 

DB one-arm row instead of the barbell row because I herniated a disc doing Pendlay rows a few years ago and I'm not going there again. Plus, Jonnie Candito likes the DB row and that's enough for me.

 

V-bar pulldown instead of chin-ups because I can't do enough chin-ups to get in a decent work set yet. Until I can, pulldowns for volume and chin-ups as one of my daily movements (see below for more info on that).

 

Routine A

• DB One-arm Row: 3 x 5+ LR
• Bench Press: 3 x 5+
• Squat: 3 x 5+
• Curl: 3 x 8-12 or Zottman Curl: 3 x 12-16
• DB Lateral Raise: 3 x 8-12 or Chest-supported DB Lateral Raise: 3 x 12-16
• Shoulder Tap Plank: 3 x 5-20 LR or Leg Raise: 3 x 5-20

 

Routine B

• V-bar Lat Pulldown: 3 x 5+
• Overhead Press: 3 x 5+
• Deadlift: 1 x 5+
• Close-grip Push-up: 3 x 8-12 or Rope Pressdown: 3 x 12-16
• Rope Face Pull: 3 x 8-12 or Chest-supported DB Reverse Fly: 3 x 12-16
• Spiderman Plank: 3 x 5-20 LR or L-sit: 1 min. total

 

Progression

• Add 2.5 lbs to the upper body lifts
• Add 5 lbs to the lower body lifts
• If you do 10+ reps on your AMRAP set, double the weight progression
• If you fail to complete the 15 prescribed reps, deload by subtracting 10%

 

Tracking

Aiming for 1800 calories per day, but really just focusing on tracking right now. Will get more serious about actually hitting targets when I've got the tracking habit established.

 

Daily Movement

Every time I leave/come back to my office, complete a set of an upper body and a lower body movement... core if I'm feeling frisky. Chin-ups and lunges at the moment. Aiming for 5 sets of each per day.

[Mad Max]

Routine A

• DB One-arm Row: 55 x 5 LR, 5 LR, 8 LR
• Bench Press: 135 x 5, 5, 8
• Squat: 95 x 5, 5, 10
• Curl: 52.5 x 9, 9, 9
• DB Lateral Raise: (12.5 x 2) x 8, 8, 8
• Shoulder Tap Plank: BW x 8 LR, 8 LR, 8 LR

Notes

• Main lifts are all going up next round, though only the squat is jumping the max amount.
• Squats feel really good. They've always been the toughest lift for me, but that's changing.

[Mad Max]

Routine B

• V-bar Lat Pulldown: 120 x 5, 5, 10
• Overhead Press: 70 x 5, 5, 10
• Deadlift: 185 x 5
• Close-grip Push-up: BW x 8, 8, 8
• Rope Face Pull: 40 x 8, 8, 8
• Spiderman Plank: BW x 8 LR, 8 LR, 8 LR

Notes

• Deadlifts were terrible tonight. I was expecting to crush them and barely survived instead. Note to self - no more enchiladas before deadlifting.

[Mad Max]

Routine A

• DB One-arm Row: 56.25 x 5, 5, 10 LR
• Bench Press: 137.5 x 5, 5, 8
• Squat: 105 x 5, 5, 5
• Zottman Curl: (10 x 2) x 12, 12, 12
• Chest-supported DB Lateral Raise: (5 x 2) x 12, 12, 12
• Lying Leg Raise: BW x 10, 10, 10

Notes

• In the past, I've had trouble with losing tension at the bottom of the squat. Adding a slight pause has helped alleviate that.
• Zottman curls and lateral raises were way to easy, I'll be adding weight and repeating the rep range.

[Mad Max]

Weekly Goals

• Train 3-4 days per week: 3 of 3
• Track food: 7 of 7
• Daily movement 5 days per week: 5 of 5

Notes

• Threatening to actually do some cardio this week.
• Tracking is good, but I need to make better food and booze choices.

[Mad Max]

Routine B

• V-bar Lat Pulldown: 125 x 5, 5, 8
• Overhead Press: 75 x 5, 5, 10
• Deadlift: 190 x 5
• Close-grip Push-up: BW x 9, 9, 9
• Rope Face Pull: 40 x 9, 9, 9
• Spiderman Plank: BW x 9 LR, 9 LR, 9 LR

Notes

• Deadlift is getting tough. Sooner than I expected/wanted. :/

[Mad Max]

Routine A

• DB One-arm Row: 58.75 x 5, 5, 10 LR
• Bench Press: 140 x 5, 5, 8
• Squat: 110 x 5, 5, 10
• Curl: 53 x 10, 10, 8
• DB Lateral Raise: (12.5 x 2) x 9, 9, 9
• Shoulder Tap Plank: BW x 9 LR, 9 LR, 9 LR

Notes

• Really wanted a 10 rep set on bench. Sooo close.