Calf raises + weighted leg raises
flat bench + bent laterals
single arm dumbell ohp
pressdowns
upright rows
calf raises + weighted leg raises
pull ups + deadlifts @ 225, 100 reps of each
seated rows
Missed a few days loggingā¦
Today:
jump rope + weighted crunches
squats
trap bar deads - 455 x 1
A lot has happened over the course of the last five yearsā¦good lord, FIVE YEARS?!
I got heavily into Judo and decided Iād like to enter a competition. I worked out like a maniac and, aside from a few errant ādietsā and some cheat meals here and there, stuck to a pretty simple eating plan;
coffee + whey
workout
oatmeal
eggs
meat
Macro targets:
60 grams fat
100 grams carbs
160-200 grams protein
I was working 2nd shift and I structured my diet and exercise around it. I stuck to mostly compound movements and either did a push/pull split or did total body but I always ended with 30 minutes of intense cardio. I slowly whittled my way down to 159 lbs bodyweight with some visible upper abs. The weight class I was aiming for is 145-160 so I was all set.
Then I tore my meniscus, injured my shoulder again, injured my back, and got my hyoid bone popped because Iām an idiot and didnāt tap to a much more skilled grappler.
I pulled out of the competition and slowly got fat again. Iāve changed jobs twice, the first was a bit of a pay cut but had insanely good benefits and the second (my current job) has decent benefits but was a significant pay raise. Unfortunately, Iām on 3rd shift and, since my job is industrial maintenance, it is quite physically demanding and requires flexibility and the ability to squeeze into small spaces.
Which brings me to today; Iām once again trying to lose a significant amount of bodyfat without sacrificing too much muscle. Itās always been hard for me to lose weight and, now that Iām just a handful of months away from 43, it seems damn near impossible. My energy level hovers somewhere right around zero, even with coffee and such.
Iām gonna get back to it and see if I can grind my way back into the 170ās, my current bodyweight is 195. Iāve been using a program thatās structured somewhat similarly to the ACFT, which is a side quest; Iād like to pass the ACFT. Just for funzies. Right now my run time is far too long. I never have been a āgoodā runner, even at my leanest.
Up until about two weeks ago, Iāve been eating very little meat, lots of legumes, tubers, and leafy vegetables, trying to control my bodyfat level through calorie restriction. It didnāt work, I swelled up to 195, which is a lot for me.
Around two weeks ago I decided to give something similar to Vince Girondaās maximum definition diet a shot. After the initial energy crash, I feel pretty decent and my strength hasnāt taken a nose dive yet. I dropped about two pounds (probably mostly water) and look less fat, which always helps with motivation. Iām still kicking around the idea of TRT or some sort of cutting compounds to help get me back to where I was at my peak. Itās much easier to go to the gym and give 100% when you can actually make progress. lol
189.0 upon waking today.
Despite not posting here, Iām still plugging away, trying to be as healthy as possible. My bodyweight hovers somewhere in the high 180ās- low 190ās.
My ātrainingā is constantly evolving and currently, it is this:
day 1 = anterior chain lower body + push upper body, LISS
day 2 = core work, boxing, cardio
day 3 = posterior chain lower body + pull upper body, LISS
day 4 = core work, boxing, cardio
day 5 = Kettlebell Rite of Passage + ACFT
day 6 and 7 = rest
And here we are again, a few years later, going back through my log to see what worked and what didnāt. I switched back to 2nd shift, got back down to 167 lbs bodyweight and added NoGi Jiu Jitsu to my training one day per week. They train in the evenings, and I could only make it for the Sunday open roll session. I got injured again, naturally, about eight months ago and Iām still on a hiatus from grapplingā¦ again. Iām 45 now but, I still havenāt taken the plunge with any PEDs, though itās still a constant temptation.
Being on second shift helps a lot with how I feel physically but, I know Iām well into the downward slope and I feel it more and more each day. I did pass an ACFT thoughā¦ or at least as close as I could get to simulating one at the gym. LOL