If You're Reading This I'm Too Fat

Training Training Logs
161

Sunday, January 7, 2024

Weight: 190.2 lbs

Weights: Upper Body
Chest Supported Row - 45x10, 90x6, 135x10,8 [rep PR]
Incline DB Bench Press - 45x10, 70x6, 95x8,4
Seated DB Shoulder Press - 50x6, 75x6,5
Lat Pulldowns - 120x10, 150x6, 185x6 [weight PR], 170x6
Cable EZ Bar Pushdowns - 50x10, 75x6, 70x5
Cable Rope Curls - 40x10, 65x10, 90x6, 80x6
Cable Reverse Flyes - 20x8, 30x10,8
Cable Lateral Raises - 10x10, 20x8,6

Cardio: Bike
Time: 60:22
Distance: 30.72 km
Resistance: 22/100
Average Heart Rate: 140 BPM

Total Daily Steps: 13,764

Nutrition
Calories: 2758
Protein: 178.3
Carbs: 228.7
Fat: 125.5

Notes:

  • solid upper body workout, a couple of PRs, strong showings elsewhere. I’ll keep the chest supported rows at the same weight next time as I normally do them after lat pulldowns, so that PR might have been from doing them fresh. I’ll keep the weight the same for lat pulldowns even though I only got 6 reps at the new weight, since I will probably do those before the rows next time.

  • My calories and carbs were too high again today, so I made up for it somewhat by doing 60 minutes of cardio rather than the 40 minutes planned. I’ve actually done cardio more days than I thought I would this week.

  • Cardio session was ok, my heart rate was a bit higher than expected but still decent. I was pretty tired before the workout so I wasn’t shocked either.

1 Like
162

January 1 - January 7: Weekly Summary

Weight: 188.8 lbs (-5.2 lbs from last week)

Waist: 33.00” (-0.50” from last week)

Average Daily Steps: 12,416

Cardio Sessions: Six

Nutrition Daily Averages:

  • Calories: 2323
  • Protein: 157.7
  • Carbs: 191.6
  • Fat: 102.9

Notes/Take Home Points

  • great week. I think 5.2lbs is actually the most I lost in one week since starting this log? (Not counting any week when I got sick). Kind of insane to have a week like that this late. I wouldn’t be shocked if my weight doesn’t drop as much next week, but it’s good to be ahead of schedule for now.
  • My waist measurement only dropped 0.50", whereas usually when I had a 4lb down week, it would be down a full inch. I think adding ab work even if it is one exercise, has led to me having somewhat thicker abs. And I think at this stage the inches might not come down as fast as when I had a potbelly. 32.5" is my lowest since I started this log, and I think I’d be ok with just hitting that number. Waist measurement is not as much a concern as long as the mirror and pics show progress at this point, it’s just there to keep me honest (i.e. if it goes up, then I should look into that, otherwise ok).
  • My calories were fine on average, but definitely slipped a bit on Saturday and Sunday on calories and carbs. This week I’ll try to increase protein to closer to 170g/day, and lower carbs to 170g per day. But honestly if the weight drops like it did this week, not that urgent to fix this.
  • I did a good job on getting in my cardio this week. I think that made up for relatively high carbs, and it was the key to the large weight loss this week. And it feels like the weight loss was all/mostly the kind I wanted to lose since I barely lost strength. That Saturday lower body day was affected by the long cardio session the day prior though, maybe I should consider that this week and not do a 1 hour session the day before legs.
  • Work stress was surprisingly low that week given coming back from vacation. This week will be harder but I’m not anticipating a particularly hard week.
  • Lifting session quality was mostly good throughout the week
1 Like