4/29
Overhead press 3x5 Deload %
Trap bar deadlift 2x15
Step up 2x15
Superset with one arm press 2x15
Pulldown 2x15
Superset with reverse crunch 2x15
3 Likes
4/30
weight in morning 246.6
Kind of embarrassing but legs/hips had been pretty sore just from the combination of walking twice a day, light weights sessions and orange theory since I started this last week, but soreness seems to have subsided today which I think is a good sign.
Trying to make it interesting to going against a coworker to see who loses the most weight by end of July (by % of weight.) He’s starting at around 320 lbs at 5ft10 but seems excited to start making changes, hopefully will be motivation for me and an incentive for him.
5 Likes
5/1
Did an Orangetheory class but heart rate monitor ran out of battery
Good effort but not overly exhausted
3 Likes
Good to hear he is finding motivation to get in shape. Now go kick his ass in this competition.
2 Likes
5/3
Trap bar deadlift 3x5 Deload %
Squat 2x15
Superset:
Lunges 2x15
Db row 2x15
Superset
Push up 2x15
Ball crunch 2x20
3 Likes
5/4
Weight 247.8
Orange theory - forgot to charge HR monitor
Good 2 week “intro” ready to step it up next week. Glad I did this definitely wasn’t ready to jump in head first 2 weeks ago.
Had been eating some snacks during day - usually nuts, cheese or hard candy. Staying away from stuff like chips, chocolate etc. I think there are some weight fluctuations due to fluid etc so not concerned I went up since Wednesday but just brainstorming
Been doing a lot better than before but probably underestimating how many calories this is over the course of a day … week … month…
Will try to limit to one small snack at night (maybe 200 cal or less) and chew sugar free gum otherwise
Hadn’t really been counting calories but may start depending on how this goes. My main goal is trying to build eating habits I can stick with even when really pressed for time.
I got down to around 212 in 2019 and 225 in 2021 but fell into old habits and gained it back.
5 Likes
5/6
Bench 155x5 175x5 195x5
Superset 1
Snatch grip DL 150x12x3 sets used straps
T push up 3x12 (12 total 6 each side)
Superset 2
Step up + overhead press 15x12x3 sets (12 step ups each side and 24 presses total each set)
Pulldown 115x12x3 sets
Superset 3
RDL + bent row combo 115x12x3 sets used straps last set
Lower body twist 3x12 (12 total 6 each side)
60 Seconds rest between all sets
Space is limited but will try to set up a little better for next workout felt like I lost time moving weights around between supersets
Main plan for the 2 weights days for the next six weeks will hit minimum reps on 5/3/1 for one lift ( doing all 4 lifts over 2 weeks) then jump into the supersets.
Ideally will be able to maintain limit strength and really push the supersets
3 Likes
5/7
Weight in AM: 247.2
No lifting today just 2x45 min walks
2 Likes
5/10
Squat 215x5 250x5 280x5 (belt last set)
Superset
Front squat 105x12x3 sets
Dumbbell row 40x12x3 sets
Superset
Push press 105x12x3 sets
Kettlebell swing 55x15x3 sets
Superset
Reverse lunge 45x12x3 sets each side
Upper body twist on ball 3x12 reps each side
Started super conservative but glad I did 
1 Like
5/13
Overhead press 110x5 125x5 140x5
Superset
Snatch grip DL 165x12x3 sets
T push up 3x12 (6 each side)
Superset
Overhead press step up combo 20x12x3 each side*
Pulldown 125x12x3 sets
Superset
RDL/bent row combo 125x12x3 sets
Lower body twist 3x12 (6 each side)
1 min rest
*shoulders fatiguing faster than legs- will hold 2 dumbbells but only press on one side at a time next week so same reps on presses as step ups each side. Was doing 2 presses for each step up first set was OK but by third set had to rest pause to finish
3 Likes
5/14
Weight 243.0
I’ve been following diet but haven’t always done the 2 daily walks as I have to make a few repairs to the bathroom so usually tied up after work
Not really a DIY guy (but really want to learn) so have to keep stopping and watching YouTube tutorials every 10 minutes to make sure I’m not burning the house down lol
3 Likes
5/17
Weight 243.0
Trap bar deadlift 285x5 330x5 370x5 belt on last set
Superset
Front squat 115x12x3 sets
Dumbbell row 50x12x3 sets
Superset
Push press 95x12x3 sets
Kettlebell swing 55x20x3 sets
Superset
Reverse lunge 55x12x3 sets
Upper body twist BWTx12x3 sets
60 seconds rest
3 Likes
5/20
Bench 160x3 185x3 210x3
Superset
Snatch grip deadlift 180x10x3 sets
T push up 3x10 reps (5 each side)
Superset
One arm press/step up combo 25x10x3 sets
Pulldown 135x10x3 sets
Superset
RDL/bent row combo 135x10x3 sets
Lower body twist 3x10 reps (5 each side)
45 seconds rest
4 Likes
5/23
Squat 230x3 265x3 300x3 - belt on last set
Superset
Front squat 125x10x3 sets
Kettlebell row 55x10x3 sets
Superset
Push press 100x10x3 sets
Kettlebell swing 55x20x3 sets
Superset
Reverse lunge 65x10x3 sets each side
Upper body twist 3x10 reps each side
45 seconds rest
1 Like