ProjectRebuild's Training Log

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:

progresspic
progresspic1920×3413 239 KB

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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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