ProjectRebuild's Training Log

Training Training Logs
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Hi all. I’ve been looking for an online community to start a training log. I would consider myself a borderline novice/intermediate lifter. I haven’t really lifted in the past 5 years but have been going at it for 3 months now!

My primary goal is health. I want a solid blood pressure, cholesterol (total and HDL/LDL ratio), fasting blood sugar, etc. I also want to be lean and athletic looking. I will not be using any steroids or anything like that. I have a 2 and 4 year old daughter and would like to be in active shape for as long as possible.

I’ll be posting weekly training logs, progress pics, and general thoughts about different activities as I go about things.

I recently joined a boxing gym also. So I’ll be posting about that, weightlifting, potential cardio, and just general thoughts here. Any advice is appreciated and I hope I can read this back in the future.

Stats:

41 y/o male, 182 pounds. 6’0”.

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welcome

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Quick summary of the past 3 months:

I’ve been weightlifting 4-5 times a week. I use the Gravl app. I want to weightlift 5 times a week so I need to be a little more consistent with this.

I’ve been doing Yoga at least 4 times a week for 20-25 minutes a day.

I’ve been running 2 times a week plus going to the boxing gym.

Nutrition wise, I use Macrofactor. I’ve been eating 1700-1800 calories a week with high protein. I’ve been about 90%+ consistent with my eating. If I start feeling super weak, I’ll have a cheat meal and may eat 2500 calories that day.

My starting weight was 206 and I weight 182 now.

Progress pic:

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Welcome!!

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Nice progress! Just remember… this is a marathon not a sprint.

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well done

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Got sick towards the end of last week. Getting back on my feet.

Workouts last week:

Monday

  • Barbell Incline bench Press: 1 x 12 @ 135 lbs, 1 x 11 @ 145, 2 x 7 @ 160
  • Dumbell Fly: 3 x 10 @ 40 lbs per dumbbell
  • Chest Dip: 3 x 5 with additional 20 pounds.
  • Dumbbell Shoulder Press 2 x 12 @ 40 lbs per dumbbell, 1 x 8 @ 45 lbs per
  • EZ Bar Skullcrusher: 1 x 12 @ 57 lbs total, 1 x 10 @ 62 lbs total, 1 x 5 @ 67 lbs total, 1 x 3 @ 67 lbs total.

Tuesday

  • Lat Pulldown: 1 x 10 @ 130 lbs, 1 x 9 @ 140 lbs, 2x4 @ 150 lbs
  • Cable Row: 3 x 12 @ 120 lbs
  • Barbell Row: 3 x 11 @ 120 lbs
  • Dumbbell reverse Fly: 3 x 7 @ 25 lbs per dumbbell
  • Seated Dumbbell Curl: 3 x 11 @ 30 lbs per dumbbell
  • EZ Bar Curl: 3 x 7 @ 72 lbs total

Wednesday

  • Dumbbell Lunge: 2 x 11 @ 45 lbs per dumbbell. 1 x 8 @ 50 lbs per dumbbell.
  • Leg Extension: 2 x 9 @ 80 lbs
  • Stiff Legged Deadlift: 4 x 10 @ 140 lbs
  • Barbell Calf Raise: 1 x 12 @ 185 lbs, 1 x 10 @ 200 lbs, 1 x 8 @ 215 lbs.

I also went to the boxing gym twice (Monday and Thursday).

Question: Appreciate any help. I’m trying to figure out what to do. I’m running out of energy doing so much every day. I’ve decided to cut back to 4 workout sessions a week. Do a daily jump rope workout, a daily incline walk for 15-30 minutes, and a short ab workout.

I’ve currently been losing weight for a while now. Based on my progress picture above, I think I’m somewhere around 20-22% BF. Does this sound accurate?

Should I keep pushing to try and get to 15% BF, or should I eat maintenance and try to slowly lose fat that way?

I feel like with the boxing, workouts, and additional activities I’m doing, I’m having a hard time keeping energy. I feel fairly lethargic by the end of the week.

TLDR: Continue pushing to 15% BF or start eating maintenance and try to slowly lean out that way?

Thanks!

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Boxing Summary:

I’ve been watching Precision Striking for additional learning material while going to the boxing gym. I work long hours and I have a wife and kids so it’s hard to go to the gym more than twice a week.

With that said, I think I made a fairly large improvement this week finally. The daily practice is paying off (even at my age!) lol.

My coach said I’ll start bag work this upcoming week.

So this is progress over the technique and fundamentals practice I’ve been doing.

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time for a break

what number do you think this is?

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Thanks for the reply and advice.

I think my maintenance calories will be somewhere around 2300. I use the Macrofactor app for tracking everything.

I’ll start eating maintenance calories then and see where I’m at in a couple months.

My initial goal was 15% BF and then start a lean bulk (250 calorie surplus).

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Eating at maintenance has been a life saver this week. I finally have the energy to push through the rest of my workouts instead of feeling like I need to lay down and take a nap immediately.

Workouts:

Monday

  • Barbell Incline Bench Press: 3x10 @ 150 lbs.

  • Barbell Row: 3x11 @ 145 lbs

  • Dumbbell Shoulder Press: 2x12 @ 40 lbs per db, 2x8 @ 45 lbs per db

  • EZ Bar Skullcrusher: 2x10@62 lbs, 1x8 @ 67 lbs

  • Seated Dumbbell Curl: 3x11 @ 30 lbs per dumbbell

Wednesday:

  • Barbell Incline Bench Press: 2x11 @ 150 lbs, 2x6 @ 150 lbs
  • Dumbbell Fly: 4x10 @ 40 lbs per db
  • Chest Dip: 3x6 with 20 lbs extra weight
  • Arnold Press: 3x8 @ 35 lbs per db
  • Dumbbell lateral raise: 3x7 @ 25 lbs per db
  • EZ Bar Skullcrusher: 3x10 @ 62 lbs total
  • Dumbbell Skullcrusher: 3x12 at 25 lbs per db

Thursday

  • Barbell Row: 3x11 @ 145 lbs
  • Pull Up: 4x8 bodyweight
  • Farmer Walk: 4 sets of 40 yards with 60 lb dumbbells. Will increase next time.
  • Dumbbell reverse fly - 3 x 12 @ 20 lbs each
  • EZ Bar Curl: 3 x 11 @ 67 lbs total
  • Seated Dumbbell Curl: 1x11 @ 27.5 lbs per db, 1x9 @ 27.5 lbs per db, 2x6 @ 27.5lbs per db

Saturday

  • Squats: 3x10 @ 135 lbs. My legs are weak as shit.
  • Db lunges: 3 x 12 @ 45 lbs per db
  • Stiff legged deadlifts: 3 x 10 @ 150 lbs
  • Calf raises: 3 x 12 @ 200 lbs.
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Boxing update:

Finally got in the ring to do pad work. Man, my body is sore even a couple days later. My hands ache. My wrists ache. My lats are destroyed. My ankles ache. Was a lot of fun though.

I need to start working on my footwork more. I’m not a fighter. Not much of a lover either.

Will continue going to the gym 2-3 times a week and doing work at home. Ordered some gloves, wraps, and a heavy punching bag for my garage gym.

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I’m updating my workout schedule starting this upcoming week. We will see if I can maintain it. I plan on getting a body scan here in a week or two to check my progress. I weight 180.5 currently and not sure when to start bulking.

New workout schedule:

Monday

AM: Running (20-30 minutes)

PM: Boxing at gym (1 hour)

Additional (if needed): Abs (7 minutes)

Tuesday

AM: Yoga (20 minutes)

Lunch: Plyometrics & Weightlifting (45 minutes)

PM: Boxing training at home (30 minutes)

Additional (if needed): Abs (7 minutes)

Wednesday

AM: Running (20 minutes)

PM: Boxing at gym (1 hour)

Additional (if needed): Abs (7 minutes)

Thursday

AM: Yoga (20 minutes)

Lunch: Weightlifting (45 minutes)

PM: Boxing training at home (30 minutes)

Additional (if needed): Abs (7 minutes)

Friday

AM: Running (20-30 minutes)

Lunch: Plyometrics & Weightlifting (45 minutes)

PM: Boxing training at home (30 minutes)

Additional (if needed): Abs (7 minutes)

Saturday

AM: Yoga (20 minutes)

Lunch: Weightlifting (45 minutes) (30 minutes)

Additional (if needed): Abs (7 minutes)

Sunday

Rest

Yoga: Morning Mobility Yoga | Wake Up and Stretch!

Abs: Pacquiao Inspired Quick Abs Workout - Do this workout with me!

Plyometrics Workout (2 times a week on strength days)

4 Plyometric Exercises To Improve Boxing Speed & Power

Round One

Plyometric Push-Ups (3 sets, 8 reps each)

Round two:

Medicine Ball Slams (3 sets, 8 reps each)

Round three:

Box Jumps (3 sets, 8 reps each)

Round four:

Tuck Jumps (3 sets, 8 reps each)

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Start of the week thoughts as I lay here with my 2 year old for nap time.

I grew up fairly poor. I watched my dad work 6 days a week and deal with lots of stress to provide for our family. Eventually, he became successful and we had a little money when I was about 15.

He died last year from a heart attack at 70. I feel that the stress and labor he endured to provide us with opportunities played a significant role in his death.

In my 30s, I worked a corporate job on salary. I was working sometimes 70 hours a week. I was stressed to the point I could barely sleep. My marriage was on the rocks. I was not a nice person.

2-3 years ago, I told my wife I was going to step down. I was going to take a huge pay cut but I asked if she would be willing to go back to work. Without hesitating, she said yes.

I took a leap of faith. Within 6 months, I had some former clients reach out. I now do work for them. They are appreciative. I never work more than 40 hours a week. I make more money. I enjoy it.

I have a 2 year old and a 4 year old daughter. They are great kids.

I’m able to do hobbies I could never do when I was young, such as boxing, and I’m having a good time.

I guess, I feel like I’m at a peak in my life currently. I know life is full of highs and lows. I’m at an all-time high right now, and I feel very thankful and appreciative.

I don’t know how long this high will last, but I’m just thankful for all the opportunities my dad provided for me. The opportunities my wife provided for me.

Life is tough. I think this is probably the first time in my life where I feel content. It’s a great feeling and I wish the same for everyone else.

Anyways, 2 year old is sleeping. Time to go run.

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Mid week update. I got labs done this week and my cholesterol is getting better. Total Cholesterol: 126, HDL: 35, LDL: 83. Old cholesterol values were total chol 200+, LDL: 155+, and HDL was like 17.

I have another body scan tomorrow and will post some screenshots of that and also another progress pic compared to the last one. I was cutting most of the past month and it’s only been a month so I’m not expecting much changes.

Full body workout on Tuesday:

  • Barbell Incline Bench: 2x10@155 lbs. 1x8@155 lbs.
  • Barbell Row Reverse Grip: 1x12@145, 1x11@155, 1x8@170.
  • Arnold Press: 4x12@35 lbs per db
  • Squat (ATG): 1x12@110 lbs, 1x10@120 lbs, 1x7@130 lbs.
  • Stiff Legged DL: 1x12@130 lbs, 1x10@1240 lbs, 2x8@150 lbs.

Let’s get it! Push workout later today.

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Updated progress picture and my Styku scan results. The person that did the scan forgot to send me the actual statistics report.

The scan says I’m at roughly 21% BF still. So I’ve decided to continue cutting. This brief break in a maintenance phase has been wonderful but I want to get back to being lean and my goal was January anyways. Fingers crossed.

Disclaimer: First Styku scan was performed in Dec 24. I didn’t actually start working out or dieting until mid-end July.

I’m still shocked how much weight I’ve lost around my abdomen.

Updated progress pic since my last one:

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Styku Scan Results:

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I’ll post workouts tomorrow. Time to shadow box for 15-20 minutes.

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Weekly Workouts. Delaying leg day to either tonight after boxing or (more likely) tomorrow. Still trying to figure out a good workout schedule so I’m not super fatigued during boxing gym days.

Targets met this week: 100% for planned running, yoga, and ab workout. Missed one home training day of boxing.

Last two workouts of this past week:

  • Incline bench: 1x12@ 145 lbs, 1x9 @ 160 lbs, 1x5@170 lbs, 1x2@170 lbs.
  • Dumbbell Incline Bench: 2x11@55 lbs per db, 1x7@60 lb, 1x6 @ 60 lbs
  • Dumbbell Fly: 3x10@40 lbs per db
  • Dumbbell Lateral Raise: 4x11@25 lbs per db
  • Dumbbell Skullcrusher: 3x9@30 lbs per db.

and

  • Barbell Row Reverse Grip: 1x12@150 lbs, 1x10 @ 160 lbs, 2x4 @ 175 lbs
  • Lat Pulldown: 4x9 @ 130 lbs
  • Cable Row: 2x11@130 lbs, 1x9 @ 140 lbs
  • Dumbbell Reverse Fly: 3x12@20 lbs per db
  • Seated Dumbbell Curl: 2x11 @ 30 lbs per db, 1x7@ 35 lbs, 1x5 @ 35 lbs, 1x4 @ 35 lbs.

Boxing gym tonight!

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You never realize how fat you are until you start trying to slim up.

Average weight this week: 180.1. New goal weight: 170.

I’ve done well with boxing and yoga this week. Met all my goals for running.

Workouts:

Tuesday:

  • Squat (ATG): 1x11@115 lbs, 1x11 @ 120 lbs, 1x8 @ 130 lbs.
  • DB Lunge: 1x7@45 lbs per db, 1x6 @ 45 lbs, 2x5 @ 45 lbs
  • Romanian Deadlift: 1x12 @ 140 lbs, 1x10 @ 150 lbs, 1x8 @ 160 lbs
  • Barbell Calf raise: 1x11@190 lbs, 1x10@200 lbs, 1x8 @ 215 lbs.

Friday:

  • Incline Bench: 1x12 @ 145 lbs, 1x10 @ 155 lbs, 1x4 @ 170 lbs
  • Barbell Row: 4x9 @ 150 lbs
  • Lateral Raise: 2x11 @ 25 lbs per db, 1 x 13 @ 25 lbs per db
  • Back Squat: 1x12 @ 115 lbs, 1x9 @ 125 lbs, 1x7 @ 135 lbs
  • Romanian Deadlift: 4x10 @ 150 lbs
  • DB Bicep curL: 4x9 @ 35 lbs per db

Today:

  • incline Bench: 1x11 @ 155 lbs, 1x10 @ 155 lbs, 1x6 @ 155 lbs
  • Barbell Row Reverse Grip: 1x11 @ 160 lbs, 1x9 @ 160 lbs, 2x9 @ 160 lbs
  • Arnold Press: 1x12 @ 35 lbs per db, 3x9 @ 40 lbs
  • DB Skullcrusher: 1x11 @ 27.5 lbs per db, 3x9 @ 30 lbs per db

Only negative of this week has to do with my knees. I’m having some patellar tendonitis flaring up again. Not sure if this is form related but I’ve always had knee issues. Even during sports.

Anyways, I’ll be modifying my lower body workouts and doing Barbell Medicine’s knee rehab template. I’ve used this a couple times to fix my knees before. Once they are fixed, they are usually good for a while.

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You should join us for the T-ransformation Challenge - here’s an informal introduction:

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It’s an informal challenge!

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