Went on vacation for the holiday weekend just catching up here
5/28
5/29
3 Likes
6/3
BWT: 241.0
Bench 175x5 195x3 220x1
Superset
Snatch grip DL 210x8x3 sets
T push up 3x8 reps
Superset
One arm press/one leg step up 30x8x3 sets
Pull down 150x8x3 sets
Superset
RDL/bent row combo 155x8x3 sets
Lower body twist 3x8 reps (4 each side)
Maximum 30 seconds rest
5 Likes
6/7
Trap bar deadlift 305x3 350x3 395x3 (belt on last set)
Superset
Front squat 135x8x3 sets
Kettlebell row 70x8x3 sets
Superset
Push press 105x8x3 sets
Kettlebell swing 70x15x3 sets
Superset
Reverse lunge 75x8x3 sets
Upper body twist 3x8 reps each side
Maximum 30 seconds rest
4 Likes
6/8
Weight 242.8
Weight loss steady but slower than I like
Usually good throughout the day but downfall is late night snacks
Usually not junk food - sometimes cheese sticks, yogurt or fruit but probably underestimating how much this adds in total
Will replace with a protein shake and see if it moves the needle
On the bright side muscular/cardio endurance seems to be improving
Workouts are humbling though - super setting upper body and lower body exercises just gas the heck out of me
6 Likes
6/12
Weight: 240.0
Overhead press- 125x5 140x3 160x1
Superset
Snatch grip deadlift- 225x8x3 sets
T-push up- 3x8 reps (4 each side)
Superset
One arm press/step up combo-30x8x3 sets each side
Pulldown 160x8x3 sets
Superset
Bent row/RDL combo 165x8x3 sets
upper body twist - 3x8 reps each side
30 seconds rest
good weight for final week, third set was limit on most of the exercises
1 other weights workout then deload next week
feel good physically but stale mentally so good timing
6 Likes
6/14
Squat 250x5 280x3 315x1 wore belt for all 3 still recovering from last workout (schedule got messed up)
Superset
Front squat 145x8x3 sets
Kettle bell row 70x8x3 sets
Superset
Push press 110x8x3 sets
Kettle bell swing 70x15x3 sets
Superset
Alternating reverse lunge 85x8x3 sets
Upper body twist 3x8 reps each side
30 seconds rest
Tough workout this is the last of “fat loss 2” from new rules of lifting. To be fair I did have to substitute some exercises due to equipment limitations but did my best to select suitable alternatives
Next week is Deload then on to “fat loss 3”
4 Likes
6/17
Trap bar deadlift - 3x5 light
Overhead press- 3x5 light
Mobility work
Recovery/Deload week
5 Likes