Training Log- Don't Call it a Comeback

Training Training Logs
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Hello All- I’ve been a long-time reader, and wanted to introduce some accountability, as I’ve been struggling to be consistent. I’m 31, M, 6’2, 220 pounds (approximate, will weigh soon). I was a swimmer in high school, and rower in college. I’ve lifted off and on since then, never getting the results I’ve wanted.

Over the last 2-3 months, I’ve been getting back in the gym 3 times a week (sometimes 2). My main challenge is beer, as I enjoy it most evenings. I like IPAs unfortunately. Diet is fairly good. Goal is to build muscle, and lose bodyfat. Basically just want to get “in-shape” and feel better daily. Priority is on muscle gain at the moment. I’m doing a basic full body routine composed of compound lifts.

First Entry:
12/16/2024
Warm up: Foam roll, plank, yoga progression
Incline Barbell Bench Press: 8 x 135, 8 x 155, 8 x 155
Seated OH Dumbbell Press: 8 x 40, 8 x 45, 8 x 45
Barbell Squat: 8 x 135, 8 x 185, 7 x 185
Lat pull down: 8 x 145, 8 x 160, 8 x 160
Bicep curl machine: 8 x 90, 8 x 90, 8 x 90

1 Like
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Build muscle and gain fat can seem a bit vague. How much beer do you consume? I doubt a can an evening is going to make you look like John Daly. A full body workout will be just fine in regards to building muscle. Becoming leaner? You need to find a way to move from a fairly good diet to a better diet. I did look up low cal IPAs, they exist. I am not a d beer guy so I would not know what is good, or not.

“The secret is there is no secret…” Dave Draper left that nugget with us. Up your protein, slow down on the calories.

Good luck!