Sat, 27 Sep 14
Squats: 135x5, 170x5, 215x5, 250x3, 275x3x6
Bench: 135x5, 160x5, 190x3, 210x3x6
Curls: 75x2x8
Rows: 135x5, 150x5, 175x3, 195x3x6
CGBP: 135x2x8
OHP: 95x2x8
RDL: 225x2x6
Much easier with some carbs on board. Lost another 2 lbs this week. Not skinny yet, but getting close to 20% BF. Subbed in the close grip bench for triceps as skullcrushers really weren't hitting my tris and were stressing out my elbows. OHP for shoulders as lat raises weren't doing crap. Two weeks dieting to go!
I'm a 53 year old guy who likes picking heavy things up, and putting them down. I'll blog about my progress here.
Saturday, September 27, 2014
Wednesday, September 24, 2014
RFL Workout #5
Wed, 24 Sep 14
Squats: 135x5, 170x5, 215x5, 250x3, 275x3x6
Bench: 135x5, 160x5, 190x3, 210x3x6
Curls: 75x2x8
Rows: 135x5, 150x5, 175x3, 195x3x6
Skullcrushers: 75x2x8
Lat Raises: 15x2x8
RDL: 225x2x6
Powered my way through the workout. Had three cinnamon raisin bagels before the workout and it was like I was filled with rocket fuel. Hopefully this won't have any negative effects on my weight loss, but we'll see.
Squats: 135x5, 170x5, 215x5, 250x3, 275x3x6
Bench: 135x5, 160x5, 190x3, 210x3x6
Curls: 75x2x8
Rows: 135x5, 150x5, 175x3, 195x3x6
Skullcrushers: 75x2x8
Lat Raises: 15x2x8
RDL: 225x2x6
Powered my way through the workout. Had three cinnamon raisin bagels before the workout and it was like I was filled with rocket fuel. Hopefully this won't have any negative effects on my weight loss, but we'll see.
Sunday, September 21, 2014
RFL Workout #4
Sun, 21 Sep 14
Squats: 135x5, 170x5, 215x5, 250x3, 275x3x6
Bench: 135x5, 160x5, 190x3, 210x3x6
Curls: 75x2x8
Rows: 135x5, 150x5, 175x3, 195x3x6Lat Raises: 10x2x8
RDL: 225x2x6
Not terrible, but tweaked my back a bit and couldn't get into position for skullcrushers. Only lost two pounds this week, but I had a bad week for adherence. Kept binging on carbs. Bought a set of calipers and did the skin fold test. Put me at 23.99% BF, which is not wonderful, but puts me into CAT2 diet. That means I get a 5 hour carb up around my next session Weds, and free meal on Sat. Carb up will be cinnamon raisin bagels, no-yolks low fat noodles, tomato sauce, and for dessert three berry sorbet.
Squats: 135x5, 170x5, 215x5, 250x3, 275x3x6
Bench: 135x5, 160x5, 190x3, 210x3x6
Curls: 75x2x8
Rows: 135x5, 150x5, 175x3, 195x3x6Lat Raises: 10x2x8
RDL: 225x2x6
Not terrible, but tweaked my back a bit and couldn't get into position for skullcrushers. Only lost two pounds this week, but I had a bad week for adherence. Kept binging on carbs. Bought a set of calipers and did the skin fold test. Put me at 23.99% BF, which is not wonderful, but puts me into CAT2 diet. That means I get a 5 hour carb up around my next session Weds, and free meal on Sat. Carb up will be cinnamon raisin bagels, no-yolks low fat noodles, tomato sauce, and for dessert three berry sorbet.
Wednesday, September 17, 2014
RFL Workout #3
Wed, 17 Sep 14
Squats: 135x5, 170x5, 215x5, 250x3, 275x3x6
Bench: 135x5, 160x5, 190x3, 210x3x6
Curls: 75x2x8Skullcrushers: 75x2x8
Rows: 135x5, 150x5, 175x3, 195x3x6
Lat Raises: 10x2x8
RDL: 225x2x6
Hard work but I made it through. At the end I was certainly beat though lol.
Squats: 135x5, 170x5, 215x5, 250x3, 275x3x6
Bench: 135x5, 160x5, 190x3, 210x3x6
Curls: 75x2x8Skullcrushers: 75x2x8
Rows: 135x5, 150x5, 175x3, 195x3x6
Lat Raises: 10x2x8
RDL: 225x2x6
Hard work but I made it through. At the end I was certainly beat though lol.
Sunday, September 14, 2014
RFL Workout #2
Sun, 14 Sep 14
Squats: 135x5, 170x5, 215x5, 250x3, 275x3x6
Lat Raises: 10x2x8
Bench: 135x5, 160x5, 190x3, 210x3x6
Curls: 75x2x8
Skullcrushers: 75x2x8
Rows: 135x5, 150x5, 175x3, 195x3x6
RDL: 225x2x6
Not as bad. Having a lot of rest certainly helps. Down 9.8 lbs. 229.8 down to 220 even.
Squats: 135x5, 170x5, 215x5, 250x3, 275x3x6
Lat Raises: 10x2x8
Bench: 135x5, 160x5, 190x3, 210x3x6
Curls: 75x2x8
Skullcrushers: 75x2x8
Rows: 135x5, 150x5, 175x3, 195x3x6
RDL: 225x2x6
Not as bad. Having a lot of rest certainly helps. Down 9.8 lbs. 229.8 down to 220 even.
Wednesday, September 10, 2014
RFL Workout
Wed, 10 Sep 14
Squats: 135x5, 170x5, 215x5, 250x3, 275x3x6
Lat Raises: 10x2x8
Bench: 135x5, 160x5, 190x3, 210x3x6
Curls: 75x2x8
Skullcrushers: 75x2x8
Rows: 135x5, 150x5, 175x3, 195x3x6
RDL: 225x2x6
To say this was brutal would be minimizing it. I'm going to remove a set of warm ups here and there. The diet is pretty easy to stick to. Meat and lots of non-starch veggies. Double protein shake for breakfast. Four egg white and turkey feta sausage omelette with veggies in it for lunch. Chicken breast or fish (almost a pound) with a boatload of veggies for supper. A bowl of sugarfree Jell-o for an early evening snack. Free meal on Saturday. I'm currently CAT3 which is the fattest level and supposed to get two free meals a week, but I don't want to wreck this early on. I may be CAT2 sooner then later, in which case I have one refeed and one free meal.
The diet is Lyle McDonald's Rapid Fat Loss. He has a new faster version out today. I tried dieting a few times earlier on this year but it just didn't stick. I find it hard to get enough to eat when eating a full complement of carbs, fat, and protein. When you are just eating protein and a few trace carbs and fats from veggies and the meat it allows you to eat larger quantities and stay full.
Squats: 135x5, 170x5, 215x5, 250x3, 275x3x6
Lat Raises: 10x2x8
Bench: 135x5, 160x5, 190x3, 210x3x6
Curls: 75x2x8
Skullcrushers: 75x2x8
Rows: 135x5, 150x5, 175x3, 195x3x6
RDL: 225x2x6
To say this was brutal would be minimizing it. I'm going to remove a set of warm ups here and there. The diet is pretty easy to stick to. Meat and lots of non-starch veggies. Double protein shake for breakfast. Four egg white and turkey feta sausage omelette with veggies in it for lunch. Chicken breast or fish (almost a pound) with a boatload of veggies for supper. A bowl of sugarfree Jell-o for an early evening snack. Free meal on Saturday. I'm currently CAT3 which is the fattest level and supposed to get two free meals a week, but I don't want to wreck this early on. I may be CAT2 sooner then later, in which case I have one refeed and one free meal.
The diet is Lyle McDonald's Rapid Fat Loss. He has a new faster version out today. I tried dieting a few times earlier on this year but it just didn't stick. I find it hard to get enough to eat when eating a full complement of carbs, fat, and protein. When you are just eating protein and a few trace carbs and fats from veggies and the meat it allows you to eat larger quantities and stay full.
Sunday, September 7, 2014
Strength Testing
Sun, 7 September 14
Bench: 135x5, 185x5, 205x3, 225x3, 245x1, 265x1
Rows: 135x5, 185x5, 205x3, 225x3, 245x1
Squats :135x5, 225x5, 295x3, 345x1
Rows: 135x5, 185x5, 205x3, 225x3, 245x1
Squats :135x5, 225x5, 295x3, 345x1
I know it probably seems like I jump around a lot. Weight stopped. I have 45 days to the wedding, so I'm starting Rapid Fat Loss. I tested strength today to calculate my workout. They will be simple 80% x 2x5 to get me in and out.
Wednesday, September 3, 2014
McCallum 5
Wed, 3 September 14
OHP: 45x10, 85x5, 100x5, 110x2x12
Rows: 135x5, 145x5, 150x3x15
Bench: 135x5, 145x5, 150x3x12
Curls: 70x5, 85x5, 90x10
Squats: 135x5, 165x5, 190x5, 200x15, 200x5
Pullovers: 60x20
Rows: 135x5, 145x5, 150x3x15
Bench: 135x5, 145x5, 150x3x12
Curls: 70x5, 85x5, 90x10
Squats: 135x5, 165x5, 190x5, 200x15, 200x5
Pullovers: 60x20
Wife is back on 12 hour shifts, so I tried to fit the whole workout in after work. I thought I'd be smart and put the upper body first. I got gassed after the first set of squats and pullovers. I'll put the lower body first next time, and it might be time for preworkout stims.
Monday, September 1, 2014
McCallum 4
Mon, 1 September 14
Squats: 45x5, 135x5, 165x5, 185x5, 195x2x15
Pullovers: 55x2x20
SLDL: 135x5, 135x5, 145x15
Leg Raises: BWx25
OHP: 45x5, 75x5, 95x5, 105x2x12
Rows: 115x5, 135x5, 145x3x15
Bench: 115x5, 135x5, 145x3x12
Curls: 45x5, 65x5, 75x5, 85x10
Traded my motorcycle for a different one, so been busy playing. Full session today. I'm definitely improving. Sets getting a little easier endurance wise.
Subscribe to:
Posts (Atom)