Wow! Now THAT’S a food write-up!
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Monday 7/28
Upper/Lower Split, W4D2
Machine Press
8,8,7,7 x M+90
Incline DB Bench
12, 12, 8 x 35
Machine OHP
12, 12 x M+40, 12 x 45
Tricep Pushdown
12, 10 x 25, 12 x 20
DB Lat Raise
14, 12, 11 x 12.5
Machine Crunch
2 x 15 x 90
Conditioning:
EMOM 18:00, 3 rounds:
MIN 1 - 7 Cal bike
MIN 2- AMRAP BB Front squats (40lb)
MIN 3 - 7 Cal bike
MIN 4 - AMRAP BB Curls (40lb)
MIN 5 - 10 Cal bike
MIN 6 - AMRAP Alt Hang DB Snatch (35lb)
+10 minutes elliptical
This day brought to you by, pasta. Felt so good to be fueled. I savored it, pushed hard and use those extra carbs.
Back on the cut, not wanting to derail everything. Not that I have made much fat loss progress, but still, I won’t if if throw in the towel now.
Tuesday 7/29
Intervals
5:00 Easy Jog
2x
600m, 200 rec
400m, 200rec
200m, 400m rec
3:00 cool down
Oof, those 600s are an awkward distance. Fun track session though. I am getting a lot of joy out of these short, hard, runs.
6 Likes
Tuesday 7/29
U/L Split, W4D3
Hip Thrust
10, 10, 9, 8 x m+130
DB RDL
12, 12, 12, 10 x 90
Leg Extensions
12, 12, 10 x 105
Power Squat Machine, Glute/Ham focus
13, 12, 12 x M+45
Conditioning
AMRAP, 10 minutes
4 BSS
200m Row
8 front squat
Made it 4 rounds
+15 minutes elliptical
So tired going into this. Pasta is gone. Punched the clock.
Had zero pop left by conditioning, so cut that short and opted for slow cardio instead.
Week is a bit smooshed because of a work trip Thursday.
Weigh-In Wednesday:
139.4, -2.2lbs
Finally a budge. Surprised it dropped that much with the bday meal. Bodies continue to be weird.
8 Likes
Wednesday 7/30
U/L Split, W4D4
Assisted Pull Up
8,7,7,6 x -30
Bentover Row
9,8,8,7 x 90
Machine Low Row
12, 11, 10 x m+110
Cable Face Pulls
15,14,12x35
Incline DB Curls
15, 12 x15, 12 x12.5
Incline treadmill walk, 30 minutes
Absolutely fried going into this. I was hoping I would wake up once I got moving, but that didn’t happen.
Still put in the work, box checked.
All I had left in me for conditioning was a walk. I have been running home on Day 4, but even that sounded like too much work. Plus my knees have been feeling weird again, I might need to cut back to two days a week and let these buggers heal.
10 Likes
Friday 8/1
Hotel Workout and Tempo run
AMRAP, 20 minutes:
9 Devil Presses
20 Alternating Dumbbell Lunges
9 Dumbbell Push Presses
20 Sit-Ups
Made it 5 rounds, 4x w/20lb DBs, 1x 30lb DBs
10:00 easy run
10:00 @8:15/mi
5:00 jog
Fun little burner to start the day. By fun I mean it kicked my butt and had me feeling wasted after the 20k steps I did after this.
The hotel gym was in the penthouse, nice place to watch some lights and the sun come up.
Had a cool project walk and training work trip after this.
9 Likes
Sunday 8/3
U/L Split W5D1
Rogers Power Squat Machine
10, 10, 10, 8 x m+90
Leg Extension
12, 12 x 105
Leg Press
12, 11 x 300, 11 x 290
Leg Curls
13, 12, 10 x 70
Hip Abductor
15, 14, 12 x 90
Standing Calf Raises
15, 14, 13 x 135
Conditioning, AMRAP, 14 minutes:
10 SL DB RDL (25s)
10 walking lunges (25s)
10 pull downs (85lb)
10 Renegade Rows (25s)
10 cal bike
Made it 6 or 7 rounds in 14:05, lost count
+10 minutes elliptical
Tired and bleh going in, super high gravity day. Every set was a fight. Might be about ready for a deload next week.
Still added a rep here and there, but this was more of a get er done day.
Had a wonderful Lebanese meal at a restaurant recommendation from the gentleman we bought a car from over the weekend.
Fresh hummus topped with Filet Mignon, house pita.
Mixed kebob plate, chicken, lamb and more tenderloin.
Baklava and Lebanese coffee for dessert.
So good.
9 Likes
Monday 8/4
Upper/Lower Split, W5D2
Machine Press
10,9,7,7 x M+90
Incline DB Bench
10, 10, 9 x 35
Machine OHP
12, 12, 11 x M+50
Tricep Pushdown
12 x 25, 12, 12 x 20
DB Lat Raise
14, 12, 12 x 12.5
Machine Crunch
2 x 15 x 90
Conditioning:
40 Cal Row
25 Front squats 40
25 Shoulder to overhead 40
40/30 Cal row
20 Front squats 50
20 Shoulder to overhead 50
20 Cal row
15 Front squats 60
15 Shoulder to overhead 60
15 Cal row
10 Front squats 70
10 Shoulder to overhead 60
Heavy gravity day, pretty sure I bonked a little during the conditioning. I thought that was only an endurance sport issue. Got er done, but it was messy.
Added a rep or two here, lost a rep or two there.
Tuesday 8/5
Interval Run
10:00 easy jog
5x
200m (:51, :51, :48, :46, :45)
2:00rec
5:00 easy
2.35 miles total
Intervals got faster, I’m happy with that. The first two I didn’t have much pep in my step yet, but I got with the program. I like 200s, they aren’t a full sprint, but they are longer than you want them to be for the effort. Good stretch.
9 Likes
Wednesday 8/6
U/L Split, W5D3
Hip Thrust
12, 11, 10, 10 x m+130
DB RDL
12, 12, 11, 10 x 50s
Leg Extensions
12, 12, 12 x 105
Leg Press (Pin loaded, Squat rack was busy)
12 x 160, 15, 15 x180
Conditioning, 6 Rounds, empty BB
7 cal bike
10 Press
10 Bicep Curl
10 Front Squats
Little more pep today, though still yawning through this. At least gravity is back to normal.
Hip thrust went the best, added quite a few reps.
That conditioning snuck up on me by round 4. Those presses and curls became less strict. Added a little bro-mentum.
9 Likes
Hello. I’ve been lurking on this site and checking out some logs. I’m looking for some advice on a solid plan for shedding some weight and gaining some strength. I’m not starting from total zero, but there is SO much information and there are SO many plans on this site that I was hoping someone could point me in the right direction. I’ve enjoyed your log and hoped maybe you wouldn’t mind helping me out.
3 Likes
Hi Beth! I’m flattered that you enjoy my log and feel I could be of help.
There are a lot of solid programs on this site, which is both good and noisy. Honestly though, the program doesn’t matter. Pick one that resonates with you, and that you can stick with. Consistency and intensity will get you far with any program. I’d maybe start with Hard Body Training for women or a 5/3/1. I’m also a big fan of Jeff Nippard for programs, if you are more into bodybuilding. Or just use any of the random programs I have in my log, I’ve tried plenty. Hell, the program I am on now was created by Grok AI. It makes a pretty solid coach of you give it your parameters. I use it for macro meal planning as well.
On the nutrition/shed weight side of things, there are a couple schools of thought here, so I’ll start with questions. Do you currently track calories and Macros? Also, start looking at posts from @QuadQueen she is easily the best resource on this site for eating well and frequently drops gems of info.
Some great posts to start with linked below.
4 Likes
Thursday 8/7
U/L Split, W5D4
Assisted Pull Up
10,10,9,7 x -30
Bentover Row
10,9,8,7 x 90
Cable Low Row
12x70, 12x75, 12x85
Cable Face Pulls
15,15,12x35
Incline DB Curls
15, 12 x15, 15 x10
Conditioning, 6 Rounds
200m Row
25 KBS (40lb)
14 walking lunges (75)
10 OH Press (40)
Getting more energetic through the week, that is backwards and very welcome. I did start taking creatine again this week, so that could be a factor.
Pull ups went well, really good mind muscle connection, added reps.
Swamped cable for machine on the low row. Way more comfy.
Conditioning once again, kicked my butt.
Thursday 8/8
Tempo Run
10:00 easy jog
12:00 @ <8:15/mi
20:00 easy jog
Chilly this morning! 40F, and it’s August. Oregon continues to welcome me with perfect weather.
Felt pretty good and speedy this morning too. I plan on taking the next two weeks off running for my knees. I’m still getting some discomfort and “shifts” under my right knee cap. I’d rather take a couple weeks off now while running isn’t the focus.
Speaking of focus, I decided to hire a coach again, because I am glutton for punishment. I want to chase this leanness dragon for a bit, with someone else to directing it. I find too many ways to justify extra calories or slacking off otherwise. I’ll be getting rolling on the new program and meal plan next week. Time to embrace the suck.
7 Likes
I do track calories and macros (when I’m actually trying). I’m a fairly clean eater (when I’m actually trying). Yes, I am currently actually trying. Lol. I guess what I’m concerned about is finding a program that will help me gain strength and lose excess fat at the same time. I feel like in the past when I’m lifting heavy (for me) my appetite goes through the roof and then I’m either eating excessively or dragging ass. I just usually write my own routine and hope for the best, but I don’t want to waste a bunch of time and energy chasing my tail this time. I will check out the things you have suggested for me. I appreciate the direction. I’m also hoping that keeping a log and engaging in dialogue here will help me to keep my head in the game. Typically if I have people to talk to about food and fitness it keeps me engaged and on track.
2 Likes
I’m personally a big fan of tracking. I sneak way to much onto my plate without the number and common sense check. My appetite is just.. so big.
Gaining strength and losing fat is technically possible, though it’s typically better accomplished for beginners. I did years of spinning my wheels trying to do just that. When I started dividing the year into phases, I had better results.
Fat loss = lower food, lower volume because of lowered recovery ability. Muscle maintenance phase.
Gaining = a few hundred calories above maintenance calories, higher volume, higher recovery. Gain muscle. I say a few hundred above maintenance because you want to avoid packing on too much fat.
Absolutely keep a log here and link it when you do! I’d love to follow along. Iron builds iron.
3 Likes
Sunday 8/10
Coach’s Program, W1D1
Hip Abductor
2 x 25 x bands
Hip Thrust
20 x m+45
15 x m+90
12 x m+115
10, 8, 7 x m+145,135,125 (dropset)
DB RDL
20 x 80, 16 x 90, 12 x 100
Smith Machine BSS
20 x m+10
16 x m+15
12 x m+20
Leg Press
22 x 205, 16 x 250, 12 x 295
SS
Calf Raise (on press, same weight, till fail)
22, 15, 12
45 minutes LISS cardio, stair climber
Weights were a bit light on the Hip Thrusts, but other than that, pretty killer leg day.
Those BSS… Mini weights, always maximum destruction. They remain a mental as much as physical movement. Should be awesome for running power and stability too.
Also did about an hour of Paddle boarding later in the day. Just a fantastic day.
7 Likes
Monday 8/11
Coach’s Program, W1D2
Ab Circuit
Standing Cable Straight Arm Rope Pulldown
20 x 25, 25 x 20, 15 x 30
Lat Pull Down
20 x 70, 16 x 80, 12 x 90, 8 x 100
Chest Press Machine
20 x 60, 16 x 70, 12 x 80, 5,5 x 90,80
Cable Seated Row
25 x 70, 20 x 75, 14 x 85, 10 x 100
Seated Shoulder Press Machine
20 x 40, 16 x 50, 12 x 55, 9 x 60
Push Up
3 x fail - 11, 8, 6
45 minutes cardio - cycling
20 HIIT, 1:00 sprint, 2:00 rec
LISS for remaining time.
Nothing more demoralizing than failing on pushups.. especially 6 reps. My pecs were fried after press!
Got a crazy pump from this. Just when I felt like I wasn’t working hard enough. Great mind muscle connection. I just need to store my ego for now on the weights.
Tuesday 8/12
45 minutes LISS
Walk w/ ~20lb pack
Okay, so I thought this would get my HR in the desired range. Boy was I wrong. Rx is 115-135. In order to get there, this turned into a walking lunge-a-thon.
Weighted walks were my temporary running replacement, so I could keep outdoor cardio, but walking is too easy.
Maybe I need more weight? Seems counter productive for the knees and spine. Might be better off swinging my kettlebell around. Or bite the bullet and drive to the gym.
7 Likes
I also find that rucking doesn’t really elevate ny heart rate compared to just walking. The only exception is rucking up a steep hill. My heart rate would easily be in the 140s after only a few ascents with 20 lb in my pack. And I bet you have much more and better hills near you!
3 Likes
Same here. I do have great hills, but then I had to go back down them, leaving my HR at a cool 80. Overall, I have averaged 114bpm between hills and lunges. Definitely not as fun as running!
Maybe the descent is too long 
But yeah, I get it. Even cycling doesn’t elevate my heart rate that much unless I do a threshold or VO2 max workout.
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For getting the heart rate up while walking, ever consider heavy hands ala Dr. Leonard Schwartz? Both Marty Gallagher and Dan John have spoken highly of them, the former employing a heart rate monitor specifically to achieve the desired effect here.
1 Like