I Am Not F&cked: A Log About Hope

Bigger Stronger Leaner Over 35 Lifter
62

3/19/24

Thighs/abs split

A1) Leg Press: (warm up sets) 270lbs X7, 360lbs x8, x7, x6, x6
B1) Lying Leg Curl: 110lbs x8, x8, x8, x8, x8
C1) Reverse Lunge w/ Dumbbells 40lbs ea x8, x8
D1) Decline Leg Raise (Knees Bent) X15, X10, x10
E1) Seated Leg Extension 160lbs X10, X10, x10
F1) Lateral Lunge with Kettlebell- 25lbs x8, x8 ea

A bit more volume and weight in some places. Low back bothers me on the leg press a little because it flattens so much.

Diet summary last week:

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3 Likes
63

3/21/24
Triceps/Calves/Chest Split:

A1) Dips (Bodyweight) X11, x7, x6, x5
A2) Single Leg Calf Raise w/pause and heel drop X12, X12, X12, x12 (ea)
B1) Dumbbell Bench Press 40’s x8, 60’s x10, x7, x6
C1) Seated Straight Leg Calf Raise Machine: 235lbs X10, X10, x9
D1)Single Leg Anterior Tibialis Raises w/ band (thin blue power band) X15, X15 ea
E1) Seated Soleus Raise: 65lbs X10, X10, x9
F1) Standing OH Rope Cable Triceps Extensions: 35lbs X15, x8, x7

Incline treadmill walk 3.7 MPH, 30 min

3 Likes
64

3/23/24
Back/Shoulders/Biceps Split:

A1) Pull-ups (Pronated Grip) BWT x8, x5, x5, x4, x3
B1) Seated Dumbbell Overhead Press: 35lbs x8, 50’s ea X10, x8, x6
C1) Prone Reverse Dumbbell Fly: 10lbs ea x15, x15, x15
D1) Decline Sit-up X10, x8, x8
E1) Standing Barbell Curl Straight Bar: 60lbs X12, X10, x10, x10
F1)Single Arm Cable Lateral Raise: 10lbs X15, X15, X15 ea
G1) Side Plank Hold: 30 sec x3 ea
H1) Seated Low Cable Row Narrow Grip: 120lbs X10, x10, x10
I1) Single Arm Dumbbell Concentration Curl: 25lbs X10, x10

3 Likes
65

3/24/24
Bodyweight 211.2lbs

Triceps/Calves/Chest Split:

A1) Dips (Bodyweight) X11, x8, x6, x5
A2) Single Leg Calf Raise w/pause and heel drop X12, X12, X12, x12 (ea)
B1) Dumbbell Bench Press 40’s x15, x15
C1) Seated Straight Leg Calf Raise Machine: 235lbs X10, X10, x9
D1)Single Leg Anterior Tibialis Raises w/ band (thin blue power band) X15, X15 ea
E1) Seated Soleus Raise: 65lbs X10, X10, x9
F1) Standing OH Rope Cable Triceps Extensions: 35lbs X15, x10

Dog Walk around hood, about 40 min

Losing more weight… only eating when hungry now

3 Likes
66

3/26/24
Thighs/abs split

A1) Leg Press: (warm up sets) 270lbs X8, 360lbs x10, x10, X10, x10
B1) Lying Leg Curl: 115lbs x8, x8, x8
C1) Reverse Lunge w/ Dumbbells 50lbs ea x8, x8
D1) Decline Leg Raise (Knees Bent) X15, X10, x6
E1) Seated Leg Extension 160lbs X10, X10, x10
F1) Lateral Lunge with Kettlebell- 25lbs x8, x8 ea
G1) Dumbbell RDL’s: 50lbs ea X10, X10, x10

Legs pretty fried.

Diet summary from last week:

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3 Likes
67

3/28/24
Triceps/Calves/Chest Split:

A1) Dips (Bodyweight) X12, x7, x6, x5
A2) Single Leg Calf Raise w/pause and heel drop X12, X12, X12, x12 (ea)
B1) Dumbbell Bench Press 40’s x15, x15
C1) Seated Straight Leg Calf Raise Machine: 235lbs X10, X10, x9
D1)Single Leg Anterior Tibialis Raises w/ band (thin blue power band) X15, X15 ea
E1) Seated Soleus Raise: 65lbs X10, X10
F1) Standing OH Rope Cable Triceps Extensions: 35lbs X15, x10

Incline treadmill walk: 3.7 MPH, 30 min

I over-ate on the chocolate peanut butter cups yesterday evening. Why do I always cave to the damn chocolate?

3 Likes
68

Because it’s delicious. :wink:

2 Likes
69

4/2/24
Thighs/abs split

A1) Leg Press: (warm up sets) 270lbs X8, 380lbs x7, x6, x6, x6, 270lbs x12
B1) Lying Leg Curl: 115lbs x8, x8, x8
C1) Reverse Lunge w/ Dumbbells 50lbs ea x8, x8
D1) Decline Leg Raise (Knees Bent) X15, X12, x8
E1) Seated Leg Extension 160lbs X10, X10, x10
F1) Lateral Lunge bodyweight x8, x8 ea
G1) Dumbbell RDL’s: 50lbs ea X10, X10, x10

Right groin started to bother me after the lateral lunge movement. I have to be careful with the frontal plane stuff, basically because I never train it and over-loading can lead to injury.

3 Likes
70

Bodyweight: 211lbs
Diet summary last week:

Basically unplanned maintenance calories with some Easter junk food at the tail end. Back on the wagon yesterday.

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2 Likes
71

4/4/24
Triceps/Calves/Chest Split:

A1) Dips (Bodyweight) X11, x7, x6, x5
A2) Single Leg Calf Raise w/pause and heel drop X12, X12, X12, x12 (ea)
B1) Dumbbell Bench Press 40’s x8, 65’s X10, x7, x6
C1) Seated Straight Leg Calf Raise Machine: 235lbs X12, X10, x10, x9
D1)Single Leg Anterior Tibialis Raises w/ band (thin blue power band) X20, X20 ea
E1) Seated Soleus Raise: 65lbs X10, X10, x9
F1) Standing OH Rope Cable Triceps Extensions: 35lbs X15, x10

3 Likes
72

4/6/24
Back/Shoulders/Biceps Split:

A1) Pull-ups (Pronated Grip) BWT x8, x5, x5, x4
B1) Seated Dumbbell Overhead Press: 35lbs x8, 55’s ea X10, 40’s x8, x6
C1) Prone Reverse Dumbbell Fly: 10lbs ea x15, x15, x15
D1) Decline Sit-up X10, x8, x8
E1) Standing Barbell Curl Straight Bar: 60lbs X12, X10, x10, x10
F1)Single Arm Cable Lateral Raise: 10lbs X15, X15, X15 ea
G1) Side Plank Hold: 30 sec x3 ea
H1) Seated Low Cable Row Narrow Grip: 120lbs X10, x10, x10
I1) Single Arm Dumbbell Concentration Curl: 25lbs X10, x10

3 Likes
73

4/7/24
Bodyweight: 211lbs

Triceps/Calves/Chest Split:

A1) Dips (Bodyweight) X11, x7, x5
A2) Single Leg Calf Raise w/pause and heel drop X15, X15, x15 (ea)
B1) Dumbbell Bench Press 40’s x15, x8, x7, x6
C1) Seated Straight Leg Calf Raise Machine: 235lbs X12, X10, x8, x8
D1)Single Leg Anterior Tibialis Raises w/ band (thin blue power band) X20, X20 ea
E1) Seated Soleus Raise: 50lbs X12, X11, x11
F1) Standing OH Rope Cable Triceps Extensions: 35lbs X15, x10

Not a lot of cardio this week, lots of work hours. Only about 4,300 average steps per day.

3 Likes
74

4/9/24
Thighs/abs split

A1) Leg Press: (warm up sets) 270lbs X8, 360lbs x10, X10, x9
B1) Lying Leg Curl: 115lbs x10, X10, x10
C1) Reverse Lunge w/ Dumbbells 50lbs ea x10, x10
D1) Decline Leg Raise (Knees Bent) X15, X12, x8
E1) Seated Leg Extension 160lbs X10, X10, x10
F1) Lateral Lunge bodyweight x8, x8 ea
G1) Dumbbell RDL’s: 50lbs ea X10, X10

DOMS in my future

3 Likes
75

4/13/24
Back/Shoulders/Biceps Split:

A1) Pull-ups (Pronated Grip) BWT x10, x7, x5, x4
B1) Seated Dumbbell Overhead Press: 35lbs x8, 55’s ea X10, x8, x6, 30’s x10
C1) Prone Reverse Dumbbell Fly: 10lbs ea x15, x15, x15
D1) Decline Sit-up X10, x9, x8
E1) Standing Barbell Curl Straight Bar(wider grip): 60lbs X12, X12, x12, x10
F1)Single Arm Cable Lateral Raise: 10lbs X15, X15, X15 ea
G1) Side Plank Hold: 30 sec x3 ea
H1) Seated Low Cable Row Narrow Grip: 120lbs X10, x10, x10
I1) Single Arm Dumbbell Concentration Curl: 25lbs X10, x10

Later dog walk with 30lbs backpack, 45 min. I really haven’t done much cardio this week due to weather and car issues. And I’m tired.

3 Likes
76

4/14/24
Triceps/Calves/Chest Split:

A1) Dips (Bodyweight) X11, x7, x5, x4
A2) Single Leg Calf Raise w/pause and heel drop X15, X15, x15 (ea)
B1) Dumbbell Bench Press 45’s x15, x15, x15
C1) Seated Straight Leg Calf Raise Machine: 235lbs X12, X10, x8, x8
D1)Single Leg Anterior Tibialis Raises w/ band (thin blue power band) X20, X20 ea
E1) Seated Soleus Raise: 60lbs X12, X10, x8
F1) Standing OH Rope Cable Triceps Extensions: 35lbs X15, x10, x8

3 Likes
77

4/16/24
Thighs/abs split

A1) Leg Press: (warm up sets) 270lbs X8, 360lbs x10, X10, x10, x9
B1) Lying Leg Curl: 115lbs x10, X10, x10
C1) Reverse Lunge w/ Dumbbells 50lbs ea x10, x10, x9 ea
D1) Decline Leg Raise (Knees Bent) X15, X12, x9
E1) Seated Leg Extension 160lbs X10, X10, x10
F1) Lateral Lunge bodyweight skipped
G1) Dumbbell RDL’s: 50lbs ea X10, X10

Air Assault Bike HIIT intervals, 1 min easy 20 seconds sprint, x7 min of hell

3 Likes
78

Diet summary last week- a little to liberal with the snacks and calories:

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2 Likes
79

4/20/23

True story, I had my first colonoscopy yesterday and was on an all liquid diet for the prep with a laxative which amounted to 576 calories of chicken broth and apple juice for the day. I weighed in at 194.6 lbs following this.

Following a one day carb-up I’m sitting at 212 lbs. I can’t believe how much water and poop I actually hold at one time. Anyway, I’m still pretty bloated. Should still be a calorie deficit for the week.

A 40 minute dog walk with a 30lbs backpack today. Back on schedule tomorrow.

4 Likes
80

4/21/24
Bodyweight: 211lbs

Triceps/Calves/Chest Split:

A1) Dips (Bodyweight) X10, x7, x5, x4
A2) Single Leg Calf Raise w/pause and heel drop X15, X15, x15 (ea)
B1) Dumbbell Bench Press 65’s x10, x7, x5, x5
C1) Seated Straight Leg Calf Raise Machine: 235lbs X12, X10, x8, x8
D1)Single Leg Anterior Tibialis Raises w/ band (thin blue power band) X20, X20 ea
E1) Seated Soleus Raise: 50lbs X12, X10, x8-cramp
F1) Standing OH Rope Cable Triceps Extensions: 35lbs X15, x10, x10

Later lawn mower push and landscaping work outside

3 Likes
81

4/23/24
Bodyweight: 206.4lbs

Thighs/abs split

A1) Leg Press: (warm up sets) 270lbs X8, 360lbs x10, X10, x10, x9
B1) Lying Leg Curl: 115lbs x10, X10, x9
C1) Reverse Lunge w/ Dumbbells 50lbs ea x10, x10, x9 ea
D1) Decline Leg Raise (Knees Bent) X15, X9, x9
E1) Seated Leg Extension 160lbs X10, X10, x10
F1) Lateral Lunge bodyweight skipped
G1) Dumbbell RDL’s: 50lbs ea X10, X10

I feel like this is a correct amount of load and volume, so I may not increase in the near future. I may add in more machines like a Seated hip abductor or smith machine and sub something out. My abs are weak as fuck for the decline sit ups which is not a terrible thing… I don’t have to add a lot of load.

3 Likes