Thanks! I’ll check it out!
I second the motion!
2 Likes
Successful week so far.
Finished two runs. Completed 20 minutes of yoga each morning.
No boxing this week due to holidays. I’ll try to do some training at home Friday night.
One workout so far. I got told I was too skinny by my brother today. Push to 15% BF continues!
Push Workout:
- Incline bench: 1x12 @ 150 lbs, 1x10 @ 160 lbs, 2x3 @ 175 lbs
- DB Fly: 3x9 @ 45 lbs per db
- DB incline bench: 3x10, 7, 7 reps @ 55 lbs per db
- Arnold Press: 1x12 @ 35 lbs per db, 3x8@40 lbs
- Lat Raises: 3x11 @ 27.5 lbs per db
- EZ Bar skullcrushers: 2x10@ 62 lbs total, 3@8/6/5 reps @ 67 lbs total
I also started my knee repair program last night. This consisted of 3-0-3 squats at 15 reps and 3-0-3 tempo leg presses at 15 reps.
Knees already feel better. Crazy how quick high rep, low weight, and slow tempo squats help.
4 Likes
That’s when you know you’re starting to win the battle!
Edit: Unless you ARE too skinny, in which case stop losing weight right now. 
3 Likes
Happy Thanksgiving all!
Workout today:
- Lat Pulldown: 1x11@130 lbs, 1x9@140 lbs, 1x4@150lbs, 1x5@150lbs
- Barbell Row Reverse Grip: 3x10 @ 155 lbs
- Barbell Shrug: 2x10 @ 155 lbs, 3x11 @ 145 lbs
- DB Reverse Fly (seated): 3x12 @ 20 lbs per db, 2x8 @ 20 lbs per db
- EZ Bar Curl: 4x9 @ 72 lbs total
- Incline DB Curl: 4x10 @ 25 lbs per db
4 Likes
End of week summary:
Average Weight: 180. Not much of a drop but with Thanksgiving this week I’ll take it.
I met all my running targets this week. I met my Yoga targets. I ended up NOT doing boxing on Friday night. Need to try to work something in today before heading to the gym tomorrow.
Still working on my legs with slow tempo squats.
Final upper body workout of the week:
- Incline Bench: 1x12 @ 150 lbs, 1x11 @ 160 lbs, 1x4 @ 175 lbs
- DB Fly: 2x10@45 lbs per db, Dropset: 1x7@50, 1x7@30, 1x7@20
- Barbell Row: 1x11 @ 140 lbs, 1x9 @ 150 lbs, 1x8 @ 160 lbs
- Barbell Shoulder Press: 1x11 @ 80 lbs, 1x10 @ 85 lbs, 1x9 @ 90 lbs, 1x7 @ 95 lbs
- EZ Bar Skullcrusher: 2x10 @ 62 lbs total, 3x8 @ 67 lbs total
- DB Bicep Curl: 3x9 @ 35 lbs per db
This upcoming week I need to get back to being more strict with my diet. I had two Thanksgiving meals on Thursday and another on Saturday. 
Damn the meals were good though.
4 Likes
Midweek update. My 4 year old has got me sick again. Feels like every other week.
I’ve completed 3 boxing workouts this week. Met my running goals. Slacked on Yoga. Continuing leg/knee workouts.
Short workout for 1st workout of the week:
- Incline Bench: 1x11 @ 160lbs, 1x8 @ 160 lbs, 1x6 @ 160 lbs
- DB Fly: 2x11 @ 45 lbs per db, 3x8 @ 50 lbs per db
- DB Incline Bench: 2x10 @ 55 lbs per db
That’s it! Short workout. About all my body can handle until I start feeling better.
4 Likes
Side note, and just a general question.
I’m getting closer to my weight target, and I plan to start eating more and hopefully putting on muscle soon.
I’m not super experienced with weight training outside of just following the app or a workout plan.
Once I hit my BF target, will sticking to my workout app, continue using Macrofactor for diet, and continue doing my boxing and cardio workouts be sufficient or should I maybe look into finding a coach to help?
Has anyone used an online coach, and did it benefit you? I’m a fairly self-motivated person (when I’m not sick).
2 Likes
Catch up time with my logging.
Finished the week strong. Down to 179.0 average weight for this week. Getting there. I find holiday times harder to lose weight. hah. Completed all runs. 3 yoga days in a row. 2 boxing training sessions over the weekend.
Saturday Workout:
- Lat Pulldown: 1x11 @ 130 lbs, 1x9 @ 140 lbs, 1x5 @ 150 lbs
- Barbell Row: 4x9 @ 140 lbs
- Cable Row: 4x11 @ 130 lbs
- DB Reverse Fly: 4x12 @ 20 lbs per db
- DB Bicep Curl: 3x9 @ 35 lbs per db
Workout today:
- Barbell Incline Bench: 1x12 @ 155 lbs, 1x8 @ 165 lbs, 1x3 @ 180 lbs, 1x4 @ 180 lbs
- DB Fly: 1x11 @ 45 lbs per db, 3x9 @ 50 lbs, 1x4 @ 50 lbs
- Barbell Row: 3x10 @ 150 lbs
- Barbell Shoulder Press: 2x11 @ 85 lbs, 1 x 7 @ 85 lbs
- EZ Bar Skullcrusher: 2x10 @ 62 lbs total, 3x8 @ 67 lbs total
- DB Bicep Curl: 3x9 @ 35 lbs per db, 1x8 @ 35 lbs per db
Still rehabbing my knees but they are getting better.
4 Likes
Hump Day Video: Discipline
Slept poorly last night. Woke up at 3 this morning wide awake. Watched the above video to keep myself from watching some trash reality show next to the fireplace until it was time for work.
- Yoga at 4 am
- Ran 2 miles at 5 am.
- Leg workout at lunch (4x95 3-0-3 squats for knee rehab, 4x75 3-0-3 leg extension). I no longer have pain in my right knee. Left knee is still acting up but I can do jump squats now which is vast improvement.
- 40 minute boxing workout tonight practicing rear hook and lead uppercut
One month out from the 2026 transformation. Goal is to be ready to bulk by that date. I’ll have to be strict with my diet to get to that point.
5 Likes
End of Week Report - 178.1 Average Weight. Another pound (almost) down this week but moving slowly.
I’m planning on posting my monthly progress pic this week and then I’ll have my next body scan early January before transformation challenge.
Workout Friday:
- Barbell Bench Press: 1x12 @ 135 lbs, 1x11 @ 145 lbs, 2x7 @ 160 lbs
- DB Incline Bench: 1x12 @ 55 lbs per db, 1x10 @ 60 lbs, 1x5 @ 65 lbs
- DB Fly: 1x10 @ 45 lbs per db, 1x7 @ 45 lbs, 1x6 @ 50 lbs
- DB Lateral Raise: 2x11 @ 27.5 lbs per db
- EZ Bar Skullcrusher: 4x10 @ 62 lbs total, 1x8 @ 62 lbs total
Workout Today:
- BB Row Reverse Grip: 1x12 @ 155 lbs, 1x10 @ 165 lbs, 2x3 @ 180 lbs
- Cable Row: 3x9 @ 150 lbs, 1x8 @ 150 lbs
- Upright Row: 4x11 @ 65 lbs
- DB Reverse Fly: 1 x 9 @ 25 lbs per db, 2 x 9 @ 25 lbs with last set having dropset of 15 and 10 lb dbs.
- EZ Bar Curl: 5x9 @ 72 lbs total.
I love doing back exercises. Probably my favorite muscle group to workout. I wish this app programmed more deadlifts. I’m going to make an effort to program those in more moving forward.
4 Likes
Ran 2 miles this morning + yoga.
Quick leg workout at lunch:
- 4x10 @ 95 lbs squats 3-0-3 temp.
- 2 x 10 @ 185 lbs deadlifts.
My right knee is bulletproof right now. My left knee is still giving me slight issues. Plus side, I can now jump to my feet from sitting on the ground fairly quickly. So I’m making progress.
I’ll most likely do a boxing workout tonight.
Edit to add: I just found the article section of the site and what a great resource.
5 Likes
Another workout today with a progress pic. Not much difference after one month but there is about a 4-5 pound difference. Picture on the right is last month’s picture.
How much further do I have to go before I can start trying to put on some muscle? Belly fat is stubborn.
Workout today:
- Barbell Incline bench: 4 sets at 170 lbs, 9,6,5,4 reps.
- Barbell Row: 3x10 @ 150 lbs
- DB Shoulder Press: 2x12 @ 40 lbs per db, 2x8 @ 45 lbs per db
- EZ Bar Skullcrusher: 1x10 @ 72 lb total, 1x9 @ 72 lb total, 1x7 @ 72 lb total
- Seated DB Curl: 3 sets at 30 lb per db, reps: 11,11, 8
I also ran 2 miles last yesterday.
Latest progress pic:
3 Likes
End of Week Report:
Weight: 175.2 as of this morning. Going on a date with the wife tonight so will probably gain a little but hopefully burn it off afterwards. 
Did well running this week. Got invited to run a 10k here in a month or so. Not sure if I’m ready for that but I’ll probably do it anyways.
Haven’t been to the boxing gym this week. Wife switched schedules which has affected me.
Saturday Workout:
- Barbell Bench Press: 3x9 @ 150 lbs
- DB Incline Bench: 1x10 @ 60 lbs per db, 2x6 @ 60 lbs
- DB Fly: 3 sets at 50 lbs per db (9,8,8 reps)
- Arnold Press: 3x10 @ 35 lbs per db
- DB Lateral Raise: 3 sets @ 27.5 lbs per db (11,7,6 reps)
Sunday Workout:
- Barbell Row: 1x12 @ 140 lbs, 1x10 @ 150 lbs, 1x8 @ 160 lbs
- Lat Pulldown: 1x11 @ 120 lbs, 1x7 @ 130 lbs, 2x4 @ 140 lbs
- Cable Row: 1x12 @ 130 lbs, 1x10 @ 140 lbs, 2x5 @ 150 lbs
- DB Reverse Fly: 2x8 @ 25 lbs per db
Energy very low this week although I’m happy with how my body is looking. I’m getting very close to meeting my goal. I can feel it.
I’m planning on joining a gym tomorrow to start working my legs more. A big goal of mine is to grow my legs and my knees are just shit. I need leg press and other machines most likely.
4 Likes
Weak as ffffff this week. May be due to eating on Christmas Eve and Christmas. My weight loss journey is coming to a close soon regardless. Weighed in at 174.8 this morning so weight loss is going great. May miss by 170 goal by a pound or two (goal is January 9th).
Good news is that I can start seeing my upper abs just by breathing and not flexing. I’m assuming I’m probably around 17%? Not sure really.
Bad news is I’m having trouble finishing all sets for my workouts. Just no energy. Cutting down on volume some. Regardless, full steam ahead (sort of).
Wednesday Workout:
- Bench Press: 1x11 @ 140 lbs, 1x10 @ 150 lbs, 1x7 @ 160 lbs, 1x6 @ 160 lbs
- Lat Pulldown: 3 sets at 140 lbs (9,7,6 reps)
- Seated DB Curl: 2x11 @ 30 lbs, 2x7 @ 35 lbs per db
- Back Squat: 3x10 @ 100 lbs (3-0-3 tempo)
Today’s Workout:
- Incline Bench: 1x12 @ 155 lbs, 1x9 @ 170 lbs, 1x3 @ 180 lbs, 1 x 2 @ 190 lbs
- DB Fly: 1x11 @ 50 lbs per db, 1x10 @ 50 lbs, 2x5 @ 55 lbs per db
- DB Incline bench: 3 sets @ 55 lbs per db (8,6,4 reps)
- DB Lateral Raise: 3 sets @ 27.5 lbs per db (11,11, 6 reps)
- EZ Bar Overhead Tricep Extension: 3x11 @ 62 lbs total
- EZ Bar Skullcrusher: 3 sets @ 62 lbs total (12, 10, and 4 reps)
4 Likes
End of Week Report:
Decided to switch from running to walking for 30 minutes at 3 mph and 10 degree incline. Easier on my knees and not as taxing on my body.
Did some yoga and boxing.
Really just ready to start trying to bulk up and put on some muscle. Week and a half to go.
Saturday Workout:
- Lat Pulldown (neutral grip): 1x11 @ 130 lbs, 1x9 @ 140 lbs, 2x(5,4) @ 150 lbs
- Cable Row: 1x11 @ 140 lbs, 1x9 @ 150 lbs, 1x7 @ 160 lbs
- DB Shrug: 4x9 @ 60 lbs per db
- DB Reverse Fly: 3x8 @ 25 lbs per db
- Seated DB Curl: 2x11 @ 30 lbs per db, 1x7 @ 35 lbs per db
- EZ Bar Curl: 1x11 @ 62 lbs total, 1x9 @ 67 lbs, 3x8 @ 72 lbs
Sunday Workout:
- Back Squat: 3x11 @ 115 lbs (3-0-3 tempo), 1x6 @ 135 lbs (testing knees)
- Barbell Romanian Deadlift: 1x12 @ 140 lbs, 1x10 @ 150 lbs, 1x10 @ 165 lbs
- Barbell calf raise: 3x10 @ 200 lbs
- Situp: 5x10 @ 25 lbs added
4 Likes
Non-workout morning thought.
I woke up this morning at 173.3. This marks roughly 33 pounds since I started this weight loss journey.
For the first time, I think I’ve lost enough weight. I’m still going to try and push to 170 to meet the goal set by the guy that does the scans. He is a professor at a local university and seems knowledgeable.
Anyways, feels good to finally hit my goal.
Next goal, start putting on muscle. At my peak of working out, I deadlifted a 1RM of 445. Not super impressive but my current E1RM is 275. So I’ve got a ways to go. lol
Also need to start building my chicken legs out. Looking forward to the transformation challenge.
4 Likes
The weight loss itself is awesome, but the change in mindset is transformational! Congrats all around.
3 Likes
Took a couple days off for New years (hangover in your 40s). Updating how I log workouts. I think maybe I was doing it wrong?
- Yoga this AM for 30 minutes
- 3 mph walk at 10 degree incline for 20 minutes
- Workout:
- Barbell Incline bench: 4 x 190 lbs, 4x190, 4x190
- Barbell Row: 8x160 lbs, 7x170 lbs, 7x170 lbs, 4x180 lbs
- DB lateral raise: 11x27.5 lbs per db, 11x27.5, 8x27.5, 7x27.5
- EZ Bar Skullcrusher: 11x72 lbs total, 11x72, 5x72, 6x72
- DB Bicep Curl: 9x35 lbs per db, 9x35, 9x35, 6x35
3 Likes
Is there a wrong way?