I am basically restarting my lifting life. After several years of light training. I am getting started again. Before I started lifting again my weight stop up close to 290 and over the last year I have been able to get down to under 230 for my everyday weight. Now I am wanting to get rid of the extra flubber and just have decent muscle mass again.
January 1, 2024 Bench day. 3x5 working around 80% of my max. Next was 5x8 on close grip bench using weight that felt easyish till the last couple of reps. Incline db bench press used the 50’s for 4x8 Lat pulls for 4x8, Hell raisers 3x10, tricep pushdowns 3x20,
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On Tuesday did back squats, and it sucked, my back is still jacked up from a wreck I had in January last year. Back squats was 3x5 with 175, Front squats with 115 for 5x8, Leg press for 4x8, Leg Curls and Leg ext for 4x8 each. Finished by doing 4 20 yard sprints.
Thursday was seated OHP for 3x5 at 75 pounds. Close grip bench 3x8 at 115, Lat raises for 4x12 with 25 pound dbs, vertical row with 85 pounds, finished off the day with hell raisers for 4x8.
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Congrats on your progress so far! What’s your new nutrition plan? What did you do to lose the 60 pounds?
Just moderate fat, very low carb, and moderate protein. I was planning on adding carbs back in but they are killing my stomach. So for now I will do moderate fat, low carb, high protein and see how my body reacts.
Sounds like a plan. For protein goals, I like the advice of Dr. Bill Campbell: If you have excess weight to lose, estimate what your goal weight would be and eat that many grams of protein per day. This prevents any catabolism and protein itself has a thermogenic effect.
That’s pretty much what I have been doing. I am going to try and lose close to another 30 pounds for this year.
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Monday 1-8-24 Bench press worked to a heavyish single, then hit close grip bench for 4x12 using the same weight as last week. Took the 50’s for a ride again on db bench press chest was a little dead after the heavy single so ended up being 3x6. Finished off with hell raisers. Weighed in this morning at 226.
Instead of squats this week I did 4x12 on leg press with somewhat light weight. Next was 4x8 on leg curls and ext super setting with lunges. Wasn’t a great workout by any means but I was still able to get in the gym and move weight.
Between work and weather haven’t been able to get to the gym to lift. Pretty excited to be back today after work.
Switched things up and worked out this morning instead of waiting till after work. Had a great workout. Bench did 3x5 increasing weight by 15 pounds. First set was 175, second was 190 and ended with 205. Did 4x8 on incline bench and used the 40’s. Then did flat db bench. 4x12 using 30’s and finished it off with 4x15 of dips. Ended up having some extra time and did 15 minutes on the elliptical and it kicked my butt.
Feel like todays workout was great, did bench and got up to 215 for 3. Next was close grip for 3x10 with 135, felt like my triceps was going to explode. Next was dumbbell incline for 3x12 using the 40’s. going a little lighter and getting some extra reps really felt good in my chest. Next was fly’s on the floor using 20’s. Finished it off with a triceps circuit, did 3x10 on bench dips, triceps pushdowns, and skull crushers with an ez bar. Finished off the workout with 25 minutes on the elliptical. The machine kicks my butt every time.
I guess today was a decent workout, I have to keep squats super light bc of my back and it still ended up hurting during leg curls today. I still did 20 minutes of elliptical to finish my workout. 100% not the best workout I have had, but I still managed to work legs some.
Today felt really good, just hit mainly triceps and some biceps. Hit 185 on close grip bench, 2x1 at 205 and ended with 225 for 5 on close grip. Freaking pumped about that. Next did skull crushers, tricep pushdowns and barbbell curls for 4x8 in a cycle. Finished the workout on the elliptical for 20 minutes. I have my everyday weight now below 225. I’m feeling lighter and my lifts keep improving which i’m excited about. I am fully aware that still means I am losing fat and retaining/building some muscle mass. Which means I am still overweight.
Everything just felt heavier today. Flat bench 185x5, 210x3, 230x1. Next was close grip bench and did 135 4x8. Next was dumbbell incline using 55’s 3x10. 4x12 bench dips. Felt like my chest and triceps were going to explode because of the pump today.
2-6 Hit upper back with a couple different row variations, first chest supported dumbbell rows 4x8, next was bent over dumbbell rows 4x6, and last was head supported rows for 3x6. Next was lat pulldowns for 4x12. Finished the workout off with dumbbell and barbell curls 4x12 on each.
2-7 just did 30 minutes on the elliptical and felt like death afterwards.
Skipped 2-8 back was killing me. on 2-9 Did close grip bench 6x3 at 185, followed by hell raisers for 3x8, followed by tricep pushdowns for 4x12, and ended the workout with tricep overhead extensions.
2-12 Today did 200 for 6x3 on flat bench, and it felt great and light, next did bench dips for 4x15. Dumbbell bench for 4x6 using the 50’s, and finished the workout off with 25 minutes on the elliptical. Started tracking my workout using google fit, anyone have any idea how accurate it is on calories burned? If its accurate I was able to burn 358 calories this morning.
Today I did front squats for the first time since the wreck and it felt like it. Ended up doing 4x5 at 115. Felt terrible and weak, tbh it was embarrassing using that light of a weight. Next was leg curls and extensions did like a superset, 4x12 using 75 on both. Finished the workout by doing 30 minutes on the elliptical.