Hi, and wellcome to my daily log!
I decided to open this daily log to stay focused on my diet. This probably will be my most challenging experience with a specific and restricted diet.
Some Data at May 22, 2019
51 yo, 305 lb today, 6’00’’, ~36% BF (hand-bipolar Ohmron), several diseases, and some injuries.
In inches: Forearms: 14.6; Arms: 18.1; chest: 53.9; abdomen: 48,4; hips: 48,8; thighs: 26.2; calves: 17,9
Training strategy
5/3/1 with FSL/3 as both A(Anchor) and L(L)eader for a 2L + A period.
Resting days: horizontal ergometric bycicle, abs (preferably AB-Wheel), and a mobility session.
Diet
Keto (ketogenic/anti-ketogenic factor ≥ 1,5) + IF (meals between 12 AM and 6 PM) + caloric deficit
First Goal :
To decrease 10% of my initial bodyweight.
Thursday, May 21, 2019
OHP; W1D3; TM @85 % = 77 kg (169 lb); hook at 11th hole on power-rack:
1 set x 10 reps x (??%) 20 kg
1 set x 8 reps x (30%) 23 kg
1 set x 6 reps x (40%) 31 kg
1 set x 5 reps x (50%) 39 kg
1 set x 5 reps x (60%) 46 kg
1 set x 5 reps x (65%) 50 kg
1 set x 5 reps x (75%) 58 kg
1 set x 5 reps x (85%) 65 kg
5 set x 5 reps x (65%) 50 kg
Easy
Band Assisted Pull-Up:
Pronated Grip: 2 sets x 8 reps
Supinated Grip: 2 sets x 8 reps
Hammer Grip: 1 set x 8 reps
Medium effort
Next session: add one Hammer Grip set
Dumbbell Fly:
3 sets x 8 reps x 13 kg
Easy
Next session: 14 kg
Superset: Dumbbell Concentration Curl / Dumbbel Tricep French Curl
3 sets x 8/10 reps x 13 kg
Easy
Next session: 14 kg
Unilateral Dumbbell Rear Lateral Raise
3 sets x 12 reps x 3 kg
Easy
Next session: 4 kg
Training Stats:
82 minutes
180 calories
124 bpmmax; 93 bpmavg
Other Stats:
Intake: 2108 cal; P: 135 g; F: 156 g; C: 41 g; k/ak: 1,50
Sleep Numbers: 7h36min total; 1h07m deep
Steps: 2170 (1.5 km)
Feeling my low back due to the number steps of yesterday regardless of stretching
Weight track: 137, 4 kg
My Sumo DL 1RM for May/June’2019
166 kg
TM at 85% = 141 kg
Friday, May 24, 2019
Aerobics + Streching:
Ergometric Horizontal Bicycle + Ab-Wheel:
10 rounds of:
2 minutes at the bicycle (I didn´t record stats); and
one minute permorming Ab-Wheel / 5 reps.
Training Stats:
33 minutes
78 calories
110 bpmmax; 89 bpmavg
Stretching:
Other Stats:
Intake: 1902 cal; P: 119 g; F: 150 g; C: 42 g; k/ak: 1,51
Sleep Numbers: 7h44min total; 1h15m deep
Steps: 4495 (3.5 km)
Weight track: 135,9 kg – 18.1% of the goal reached
My OHP 1RM for May/June’2019
90 kg
TM at 85% = 77 kg
wow… I forgot… this is cheat meal sunday…VIDEO
Awesome - good luck!
Glad you started a log; it can be a great tool and this site is full of literally the best in the business that want to help… for free!
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Thank you very much for your words!
Saturday, May 25, 2019
DL; W1D4; TM @85 % = 141 kg (310 lb)
1 set x 5 reps x (65%) 92 kg
1 set x 5 reps x (75%) 106 kg
1 set x 5 reps x (85%) 120 kg
5 set x 5 reps x (65%) 92 kg
Medium effort
Olys:
Drills at 2, 11, 21, 25, and 28 kg
Snatch + Snatch Balance:
2 sets x 1 rep x (45%) 32 kg
2 sets x 1 rep x (50%) 35 kg
Snatch + Overhead Squat:
5 sets x 1 rep x (55%) 39 kg
Behind the Neck Jerk; Split Jerk; Power Jerk: singles after snatch series
Returning to the olys. Starting light. Some movements in bad form
Next session: mantain loads and move to upper days
RDL:
1 set x 8 reps x (30%) 42 kg
1 set x 6 reps x (40%) 56 kg
1 set x 5 reps x (50%) 71 kg
2 sets x 5 reps x (60%) 85 kg
Medium effort
Training Stats:
104 minutes
213 calories
120 bpmmax; 94 bpmavg
Comments:
I am not yet well recovered to mix olys and power movements. Until reach such condition, I will devote one training session only for snatch and clean & jerk for my wave #2 something like this:
Day #1: BP 5/3/1 + FSL + assessories
Day #3: SQ 5/3/1 + FSL + assessories
Day #5: snatch + clean &jerk
Day #7: OHP 5/3/1 + FSL + assessories
Day #9: DL 5/3/1 + FSL + assessories
For my squat test day I recorded the lifts since from 70% because I am struggling with depth.
During the next days I will post the other percentages including the new PR.
For now here is the 70% attempt with 93 kg (~205 lb)
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Here is the 80% attempt with 106 kg (~233 lb)
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Here is the 90% attempt with 120 kg (~264 lb)
Here is the 100% attempt with 133 kg (~293 lb)
And, finally, this is my current and new PR, with 137 kg (301 lb).
This week was the the hardest one.
I failed miserably with diet and woke up on Monday, June 3, with my “PR” bodyweight: 142,3 kg.
Due to such bizarre surprise, I conducted my week with diet and training sessions, and even with such promises, I cheated with meals on Friday and today.
Even with such cheat events, I reached a 138,3 kg, a 5 kg of bodyweight terminated.
Public commitment: for next sunday, June 16…
at least 136,3 kg of goal bodyweight.