Welcome to the old, fat and bald diaries! I have finally decided I need some accountability and having been inspired by simo and some of the more distinguished gentlemen on here, I have decided to start a training log.
A little bit about me. I’m mid forties, 4 kids, 3 pets and work full time. I live in the beautiful land of Oz and have been training on and off for many years. For the last few years I have been increasingly inconsistent with my training and as I am moving state in a few weeks, I have decided now is the time to start holding myself more accountable.
Current stats: Height - 183cm, weight - approx 110, waist - wearing a 38 but haven’t measured anything.
Goals are to get fit and then stay fit in to the future. I will be doing this mostly through strength workouts as that is what I am comfortable with.
Today’s workout:
24/3/25
Box squats:
20 x 10 x 3
60 x 10
95 x 8
110 x 8
118 x 8 (some funky fractional weights at my gym)
100 x 10 x 3
Each work set (everything except the 20s) was supersetted with mil press 40 x 10
This was followed by stretching, then 10min spin bike and 15min walk outside.
Any hints, tips or comments then please shout out.
Thanks @simo74 for adding the Aussies, always good to meet the locals! Currently based in WA but moving to SA in the next few weeks. Still got to get a new gym sorted but just focused on trying to stay consistent for the time being
For 5 rounds. Definitely could have done more on every exercise bar the pull-ups which killed me. Think I might do this one each week with some progression to see where I get.
Also got weighed at the docs today and was 104.8 so pleasantly surprised there. Still need to drop about 10 kilos to be in fighting shape but determined to get there.
@dagill2 - think there may be a few of us OFBs on here
@raven78 - sticking to 8/6/3 for now with some more volume. Used to compete in powerlifting very far back in the day but no plans to train for competition, unless some of the old dogs on here want a local meet
Bench
20 x 20
20 x 20
20 x 20
60 x 8
82.5 x 8
95 x 8
100 x 8 - does RPE go past 10, cos pretty sure this was like 15! Honestly thought I had shit a kidney, pulled my back and burst a blood vessel on the last rep, only thing that kept me going was thinking that I would be pinned under the bar until someone else came in the gym!
80 x 8 - meant to be 10 but gassed at this point
80 x 8
80 x 8
All work sets supersetted with lat pulldown 100 x 10 x 7
Then stretches and 25min on spin bike
I’m nervous about next 2 weeks of bench but will just have to see how it goes and drop the weight if I start missing reps
This is really exciting. As you already now the only real secret is discipline, consistency, effort and time. Keep this going mate, there are great things to come.
Deadlift
20 x 10 x 3
60 x 8
90 x 8
102.5 x 8
110 x 8
80 x 10 x 2
60 x 10
All worksets supersetted with incline DB bench press 30 x 10 x 7
Back is fried, both upper and lower, my soft office hands are sore and my right hip which has always given me issues is starting to chirp again but overall very happy with the session
29 Mar 25 - Push press
20 x 10 x 3
60 x 8
65 x 8
75 x 8
80 x 8
60 x 10 x 3
All work sets supersetted with seated good morning 20 x 10 x 7. Was planning to go heavier but lower back still a bit sore from yesterday. Push press felt strong af tho!
4 rounds of:
1 person boxing
1 person on pass
1 person doing 10 push ups, 10 sit ups then 200m run
I love doing these sorts of workouts with my girls, used to do it all the time when they were young but gets harder when boys, cars, work etc join the picture.
…and yes I did the workout in my sausage dog pajama shorts and no I don’t feel one ounce of guilt
31 Mar 25
Squats
20 x 10 x 3
60 x 10
102.5 x 6
117.5 x 6
125 x 6
100 x 10 x 3
All work sets supersetted with DB standing shoulder press 17.5 x 10 x 7
TraIned with daughter no.2 and she didn’t want to do squats so did leg press instead. As her final set I had her do a kind of pyramid set where she started with 20kg and I added 10kg for every rep she completed. Once she reached failure I took off 10kg for every rep completed until she got down to 20kg again . Love that she put max effort in to it and legs looked pretty shaky at the end.
