If You're Reading This I'm Too Fat

Training Training Logs
81

November 9, 2022

Weight: 214.6 lbs

Weights: Lower Body
Squats - 45x5, 95x5, 135x3, 170x3, 195x3, 220x3, 155x18
Lying Leg Curls - 100x6, 120x6, 140x9,6, 110x10
Machine Seated Leg Press - 210x8, 270x6, 330x12,6 (slow reps on second set)
Seated Leg Curls - 120x6, 170x6, 210x6

Total Daily Steps: 11,553

Nutrition
Calories: 2233
Protein: 160
Carbs: 181.5
Fat: 99.5

The gym was a mixed bag today. Squats went well enough, I hit all prescribed reps on the 5/3/1 set, and might have been able to do another rep but passed on it. I focused on driving my hips forward on the upper half of the lift, and it helped. When I am about to fail it’s always at the top 1/2 to top 1/3 of the lift, and it must be related to me having weaker hips that aren’t as active. I squat high bar but still important to strengthen and use the hips. Too bad my lower back doesn’t let me do stuff like RDLs, etc.

I was 2 reps short on the widow maker but that was 10lbs heavier than last week, so ok. I will get that next week. The other exercises were kind of disappointing but I was in a rush, and my ability to focus waned (was fine during the squats, though).

Also, my weight has fluctuated a up a bit last couple of days (including today morning, as I weighed 214.6 lbs again), despite my activity, diet, and sleep bing on point. Probably just random and will adjust on it’s own, but I’ll keep any eye on this in case I need to make a change.

2 Likes
82

November 10, 2022

Weight: 214.6 lbs

Weights: OFF

Total Daily Steps: 10,830

Nutrition
Calories: 2004
Protein: 134
Carbs: 178.5
Fat: 87.5

November 11, 2022

Weight: 214.0 lbs

Weights: Bonus Lower Body Day*
Squats - 45x5, 95x3, 135x3, 155x5,5,5,5,5, 135x5,5 (light, focus was on practicing form)
Lying Leg Curls - 100x6, 120x6, 140x10, 7 [rep PR], 115x10
Leg Press - 360x6, 45x0x6, 560x10,8 [weight PR]
Leg Extensions - 180x6, 230x6, 280x9,5 [weight PR]

Total Daily Steps: 7,559

Nutrition
Calories: 2233
Protein: 160
Carbs: 181.5
Fat: 99.5

*we had the day off today as Remembrance Day is a bank holiday, so I decided to do a bonus lower body day today. I did a bunch of squats with low weight, just focusing on form, especially my walkout (which is inconsistent for me usually), driving the hips forward on the top 1/3 of the squat, and pushing up into the bar with my upper back on the ascent.

Rest of the workout was just the usual exercises, but continued to focus more on beating the logbook. I think I lacked intensity during workouts in the 2 weeks prior to this week (mainly due to work stress). This week has been better. I’m starting to mention weight or rep PRs (see the bold part above) and will write these in my logbook (I use an actual physical one at the gym) to motivate me more to beat last week’s numbers.

One thing, these PRs refer to PRs from this year onward, since I can’t remember what I used to lift on back in university. That said, based on what memory I have, I think quite a few of these are actual PRs even going that far back.

Today’s workout wasn’t too much volume, so hopefully no effect on Sunday’s lower body day.

Lastly, I botched the step total, but it was the only time this week.

2 Likes
83

November 12, 2022

Weight: 213.2 lbs

Weights: Upper Body
Lat Pulldowns – 115x6, 145x6, 170x6,5~ (bit sloppy on the second set), 115x19,12 [rep PR]
Incline DB Bench Press – 50x8, 70x6, 95x7,5 [rep PR]
Seated DB Shoulder Press – 50x6, 75x8, 4 (almost got 5)
Incline EZ Bar Extensions – 60x8, 80x12,10 [rep PR]
HS Seated Rows – 170x6, 200x6, 230x12,8 [rep PR]
DB Lateral Raises – 25x8, 35x13, 8 [rep PR on first work set]
Rope Pushdowns – 60x5,5 (was just waiting for the preacher curl machine)
Machine Preacher Curls – 130x8, 160x11,7 [rep PR]

Total Daily Steps: 14,446

Nutrition
Calories: 2233
Protein: 160
Carbs: 181.5
Fat: 99.5

Solid day.

2 Likes
84

He says, after setting 6 rep PRs across 8 movements. Congratulations!

Nice work there. And nice work across the board lately. Consistency is king—keep it up!

1 Like
85

congrats on all your pr’s

1 Like
86

Thanks @SvenG and @throwawayfitness! Appreciate the kind words and your following the log.

2 Likes
87

November 13, 2022

Weight: 213.8 lbs

Weights: Lower Body
Squats – 45x5, 95x3, 135x3, 175x8,8,8,8 [rep PR]
Lying Leg Curls – 100x6, 120x6, 140x10,7 (almost had 8), 120x9
Machine Reverse Flyes – 100x8, 130x6, 160x12,8 (while waiting for the leg press to free up)
Leg Press – 360x6, 450x6, 560x12,10 [rep PR]
Seated Leg Curls – 120x6, 165x6, 210x6
Standing Calf Raise Machine – 230x20, 290x20 [weight PR]

Total Daily Steps: 12,398

Nutrition
Calories: 2233
Protein: 160
Carbs: 181.5
Fat: 99.5

Overall this was a good day. The form work on squats seems to be paying off already. Finally got the 4x8, so I can raise the weight next Sunday. And every set felt more stable at the bottom, and the bar didn’t slow down as much near the top. I rested less between sets this week than last week too as I was in a rush this workout (had to finish by 10AM), so resting like last week I probably could have gotten more reps on set 4.

Didn’t do second work sets for the last two exercises today as I was running out of time to leave.

2 Likes
88

Last week’s summary is below. I gained a bit over half a pound, but given the drop in my waist measurement, improvement in the mirror/pics, and the fact that a lot of my lifts went up today, I think I did lose body fat. Overall it was a good week and I’m not going to overthink the weight. I was very consistent with my diet and training this week, and over time the weight will take care of itself. If I actually don’t drop weight this week, I’ll then consider if changes to diet and/or training need to be made.

Week 19 Summary (Nov 7 - Nov 14)

Weight: 213.2 lbs (+0.6 lbs from last week)

Waist: 38.50" (-0.50” from last week)

Average Daily Steps: 11,223; missed the minimum 10k one day

Nutrition:
Overall Average – 2151 calories, 150g protein, 180g carbs, 95g fat
Training Day Average – 2209 calories, 156g protein, 181g carbs, 99g fat
Off Day Average – 2004 calories, 134g protein, 179g carbs, 88g fat

Sleep: Solid all week.

Mirror/Pics: In the pics, slight improvement, especially arms, shoulders, but nothing too big. In the mirror it’s more obvious, with veins starting to show up on the arms. One thing I’ll say is throughout the week, I looked better than today morning, so might be a random off morning for me today.

Stress (inc. Work) and Mood: Work was less busy last week which helped with my workouts. This week it will be more busy than last week, but hopefully less busy than the two weeks prior.

Appetite: A couple of hungry evenings this weekend, but overall not really much hunger. It was somewhat obvious this week wasn’t going to be a big week for weight loss based on that.

Workout Quality and Activity: Workout quality was great overall. Only missed the 10k steps once, an improvement from last week.

Take home points/next steps: No change to last week. Gonna keep this up and when work gets less busy, I will think about stuff to add/change.

1 Like
89

Haven’t been able to update this in a few days, dumping the data below. Hit or miss, but overall progress has been made.

I hurt my lower back a bit on my upper body day on Tuesday. I’m not sure what exactly caused it as it was a few hours later that the pain happened, but I suspect it was actually the chest supported rows I tried that day (I admittedly was using some English on the last set…still a good exercise, I’ll just have to be more strict next time). I’ve never gotten diagnosed with a bulging/herniated disc or anything but the nature of the pain I get matches the descriptions exactly, and it usually lasts for a few days. This bout seems to be mild though. After Thursday it seemed to get a bit better, although today (Saturday), it bothered me again right after kicking up the dumbbells for shoulder press.

I delayed my lower body day on Wednesday to Thursday as I was still dealing with the pain on Wednesday, but I was still able to do my 5/3/1 set on squats (took a risk, nothing bad happened). Skipped the widowmaker, leg press, etc, tho. I’m just glad next week is the “deload” week, so I have some flexibility on how my lower body days go. I plan to squat tomorrow unless there is pain, but if there is any, happy to stick to stuff that won’t load my back as much.

The back stuff later in the week coupled with it snowing early in the week here in Toronto kind of threw off my walks. But I will get the steps back on track even if I have to pace around indoors at my place. That said, I may look into getting an exercise bike in the next week or so (hoping for a good deal to show up on Friday). Then I can replace the daily step goal with some cardio that I can do in the winter, without having to spend an extra hour in the gym everyday.

Slipped on the diet on Monday and Friday, nothing to do with any of the above. Just messed up a bit there.

November 14, 2022

Weight: 213.2 lbs

Weights: OFF

Total Daily Steps: 10,291

Nutrition
Calories: 2495
Protein: 122
Carbs: 244.5
Fat: 114.3

November 15, 2022

Weight: 213.2 lbs

Weights: Upper Body
Lat Pulldowns - 115x6, 145x6, 170x6,5, 125x15,8
HS Incline Bench Press - 150x8, 180x6, 215x15,8 [rep PR]
HS Shoulder Press - 140x8, 170x6, 200x11,7 [rep PR]
Chest Supported Rows - 45x5, 70x7, 90x5, 115x5, 135x5
Cable Standing One Arm Reverse Flyes - 15x12,12

Total Daily Steps: 6,099

Nutrition
Calories: 2129
Protein: 142
Carbs: 150.5
Fat: 106.5

This was a lunchtime upper body and had to rush a bit. Couldn’t do as many exercises.

November 16, 2022

Weight: 213.0 lbs

Weights: OFF (lower body day delayed)

Total Daily Steps: 4,014

Nutrition
Calories: 2038
Protein: 134
Carbs: 178.5
Fat: 87.5

November 17, 2022

Weight: 211.8 lbs

Weights: Lower Body, Random Shoulder Stuff
Squats - 45x5, 95x3, 135x3, 180x5, 200x3, 230x2 [weight PR] (had at least 1, probably 2 more in the tank)
Leg Extensions - 180x6, 230x6, 280x11,8 [rep PR]
DB Lateral Raises - 15x8, 25x6, 35x14, 10 [rep PR, but I never do these first on upper body days]
Cable Standing One Arm Reverse Flyes - 17.5x 12,10
Cable Lateral Raises - 15x10,8,7

Total Daily Steps: 6,045

Nutrition
Calories: 2038
Protein: 134
Carbs: 178.5
Fat: 87.5

Played it safe on the squats, but aside from working about my back and my form not being as strong (lack of focus), the weight felt good, not too heavy. Feel like with good form + no lower back worry that would’ve been 4 reps. Will up the training max weight for next cycle.

Our gym only had 2 seated leg curl and 1 lying leg curl machines, and now one seated and the sol lying machine are out of order. It was impossible to get the lone seated leg curl, but hopefully I’ll luck out next time. We have a GHR machine that no one uses, but not sure if I’d be able to get many reps (or even one?) on that. If the gym is empty-ish one day I’ll give it a shot :stuck_out_tongue:

November 18, 2022

Weight: 211.8 lbs

Weights: OFF

Total Daily Steps: 2,884

Nutrition
Calories: 2155
Protein: 87
Carbs: 170.5
Fat: 125

2 Likes
90

Congrats on all your PR’s

1 Like
91

Thanks @throwawayfitness !

1 Like
92

November 19, 2022

Weight: 211.6 lbs

Weights: Upper Body
Lat Pulldowns - 115x6, 145x6, 170x8,6 [rep PR], 125x16,10
Incline DB Bench Press - 50x8, 70x6, 95x9 [rep PR],5
Seated DB Shoulder Press - 55x8, 75x9 [rep PR], 5
HS Seated Rows - 180x6, 210x6, 240x9,7 [weight PR]
DB Lateral Raises - 20x8, 30x6, 40x9,6 [weight PR, but reps were kind of low]
Cable Standing Reverse Flyes - 15x10, 20x10,9
Cable Lateral Raises -15x8, 17.5x8
Machine Preacher Curls - 110x8, 135x6, 170x7,5
Rope Pushdowns - 50x6, 60x6,6 (second set was kind of sloppy)

Total Daily Steps: 10,631

Nutrition
Calories: 1954
Protein: 158
Carbs: 102
Fat: 101.5

Solid day. Since I do upper body 2x a week, I might make the later isolation exercises more shoulder focused on one day and more arms focused on the other to save time. I felt like I wasn’t all that focused in the last two exercises, and rested too long between sets too.

Also, too bad the DBs at my gym don’t go up un 2.5lbs increments after 25lbs, I would have liked to use 37.5 on the DB laterals. 5lb jumps in weight (I used 35s last time) are a lot for that exercise. I’ll just have to work with those 40s for longer I guess.

2 Likes
93

November 20, 2022

Weight: 210.4 lbs

Weights: Lower Body
Squats – 45x5, 95x3, 135x3, 185x8,8,7,5
Seated Leg Curls – 120x6, 160x6, 200x11,8
Standing Calf Raise Machine – 240x20, 300x20,20 [weight PR]
Leg Extensions – 185x6, 235x6, 285x10,6 [weight PR]
Lying Leg Curls – 100x6, 120x5, 140x6,5
Machine Leg Press – 230x8…then stopped right there after just one warm up set due to my back.

Total Daily Steps: 10,117

Nutrition
Calories: 2373
Protein: 203
Carbs: 112
Fat: 120

Today’s lower body day was just ok I would say. On squats, my form was off on all warm up sets + my first work sets as I got distracted trying to detect if my lower back was feeling off. But after that, form was better aside from forgetting to drive my upper back up into the bar. The second work set was actually easier than the first as a result. This was the first time attempting 4x8 at 185 (did 175 last week). I think in the next 1 or 2 weeks I will get it.

Regular leg press was occupied the entire workout unfortunately. After the lying leg curls, which I deliberately did with very strict form (thus, less reps than last time), my back started tightening up and after the first set of the machine leg press, I called it quits before it got worse. I think it is those exercises like the chest supported rows, and lying leg curl where you can accidentally jerk your back ever so slightly to move more weight that are causing the problems in this bout of back pain. I will avoid both for the next few weeks. Squats didn’t seem to cause any problems, which is good news.

2 Likes
94

Last week’s summary is below. Overall, great week. Weight loss was there, lost an inch off my waist, and my lifting numbers improved as well. Not that the 200lbs by the end of year goal is a huge deal (it was just an arbitrary number at the end of the day), but I am in a good spot to hit that target. In reality, if I get close to it (e.g. 205lbs or under) I will be happy enough. After all, I started this log in July at 241lbs. And at the start of 2022, I was 252 lbs.

And (on the other hand), I also might not stop at 200 lbs. I do want to bump up the cals more after that and relax the diet a bit, but maybe I could drop down to 185-190lbs at a slower pace (like over the entire 2023). But I am getting way ahead of myself. :slight_smile: First get as lean as possible in 2022.

Week 20 Summary (Nov 14 - Nov 20)

Weight: 209.6 lbs 213.2 lbs (-3.6 lbs from last week, -3.0 lbs from previous low)

Waist: 37.50" (-1.0” from last week)

Average Daily Steps: 7,154; missed the minimum 10k four days. Big miss on this.

Nutrition:
Overall Average – 2169 calories, 140g protein, 162g carbs, 106g fat
Training Day Average – 2123 calories, 136g protein, 181g carbs, 104g fat
Off Day Average – 2229 calories, 114g protein, 198g carbs, 109g fat

Sleep: Solid all week.

Mirror/Pics: In the pics, looked the same aside from arms and shoulders looking bigger… but Monday was an off day in the mirror too (I looked better the last few days). In the mirror my waist looks smaller and has improved since last week. Still though, the pics looking very similar despite the 3.6lbs weight loss makes me think, maybe I’ve entered that phase CT talks about where you look worse before you look better. I could be overthinking it of course.

Stress (inc. Work) and Mood: Work was busier than expected last week, and worse than the week before it, but still better than two weeks prior.

Appetite: A few moments of lots of hunger, mostly on Saturday and Sunday when I actually had a large caloric deficit (I think(.

Workout Quality and Activity: Workout quality was solid aside from my lower back getting in the way of things. But energy during workouts was fine. My step count sucked though.

Take home points/next steps: No change to last week. Gonna keep this up and when work gets less busy, I will think more about stuff to add/change. But first thing I am thinking of, is to replace the walking with something else like an exercise bike if I buy one on Black Friday. Or, relaxing the daily step count requirement, but doing treadmill walks at the gym 3-4x a week.

2 Likes
95

Great progress, 30lbs down in 5 months? Takes a lot of discipline. I like the structure of the weekly summary, keeps you accountable over so many dimensions.

1 Like
96

Thanks @jdm135! Yeah, the weekly summaries give me a good chance to see troubleshoot if I’m not making progress or notice where I might be slipping up.

97

November 21, 2022

Weight: 209.6 lbs

Weights: OFF

Total Daily Steps: 7,843

Nutrition
Calories: 2032
Protein: 157.4
Carbs: 149.9
Fat: 89.2

November 22, 2022

Weight: 210.0 lbs

Weights: Upper Body
HS Incline Press – 160x8, 190x8, 220x11, 3 [weight PR] (didn’t rest enough before set 2)
Lat Pulldowns – 115x8, 145x6, 170x7,6
HS Seated Rows – 180x6, 210x6, 240x9,5
HS Shoulder Press – 150x6, 180x6, 210x13,7 [weight PR]
Machine Preacher Curls – 100x6, 135x6, 170x8,6 [rep PR]

Total Daily Steps: 11,489

Nutrition
Calories: 1845
Protein: 147
Carbs: 139.5
Fat: 80

Lunch workout, so I was short on time. I probably could have rested more between sets of my earlier exercises. Good session, though. Just wish I had time to add DB lateral raises at least.

1 Like
98

November 23, 2022

Weight: 209.8 lbs

Weights: Lower Body
HS Leg Extensions - 220x6, 300x6 (maxed out the machine), 240x8,7
Seated Leg Curls - 130x6, 170x6, 120x8,7
Leg Press - 450x6, 540x6, 570x10,8 [weight PR]

Total Daily Steps: 7,459

Nutrition
Calories: 2037
Protein: 134
Carbs: 178.5
Fat: 87.5

Very short day at the gym, kind of a bad workout. The gym was super packed randomly and I could barely get any equipment. Kind of just winged it as a result. 5PM on Wednesday is a terrible time to hit the gym I guess. Lesson learned.

By the way, those Hammer Strength Leg Extensions might be the first HS machine that is worse than it’s non-HS counterpart (regular leg extension machine). I guess no one is perfect.

November 24, 2022

Weight: 210.0 lbs

Weights: OFF

Total Daily Steps: 11,907

Nutrition ??? [TBD]

We had an after work thing today and I got carried away. I will try to retrace my steps and edit this with the nutrition, but I can definitely say, cals and carbs will be way high to everything I drank and protein will be low from not eating enough.

November 25, 2022

Weight: 206.8 lbs (doesn’t count, I was very dehydrated)

Weights: OFF

Total Daily Steps: 5,521

Nutrition:
Calories: 2037
Protein: 134
Carbs: 178.5
Fat: 87.5

1 Like
99

Nice work

1 Like
100

Thanks @throwawayfitness!

1 Like