Chump's 2025 Journal

[Chump16]

I've been around here a couple of years. Its always been a great read, learned alot, still striving to learn more. I've especially liked the journals, looking at different training styles, different opinions. Over the last year I've been very focused on diet, in that I've tracked macros for the first time.

Current:
61 yrs
5' 11.5", 218 lbs
BF% - My Inbody has me consistently between 16-18%. I suspect its closer to 20%

Goals: All things longevity. I want to build muscle and definition and I'd like to get body fat down. I ran a half marathon last March, having a definite goal is the only way I can stay motivated to do cardio. I plan to do another one this March.

I wanted to get this past week posted, but I will start posting workouts as they are done. Holidays have thrown routine off somewhat, but will get back to routine of 3 lifts/week, 3 runs/ week

Morning Workout
Monday 30 Dec 2024, 08:47

WARM-UP
Squat (Barbell)
Set 1: 45 lbs × 10
Set 2: 45 lbs × 10
Crunch
Set 1: 40 reps
Set 2: 40 reps
Y Raises
Set 1: 5 lbs × 20
Set 2: 5 lbs × 20

Snatch (Barbell)
Set 1: 65 lbs × 2
Set 2: 75 lbs × 2
Set 3: 85 lbs × 2
Set 4: 95 lbs × 2
Set 5: 105 lbs × 2
Set 6: 115 lbs × 2
Set 7: 105 lbs × 2
Set 8: 105 lbs × 2

Squat (Barbell)
Set 1: 135 lbs × 8
Set 2: 155 lbs × 5
Set 3: 185 lbs × 3
Set 4: 205 lbs × 3
Set 5: 225 lbs × 3
Set 6: 245 lbs × 3
Set 7: 275 lbs × 3
Set 8: 225 lbs × 8

SUPERSET
Romanian Deadlift (Barbell)
Set 1: 135 lbs × 10
Set 2: 135 lbs × 10
Set 3: 135 lbs × 12
Upright Row (Barbell)
Set 1: 75 lbs × 15
Set 2: 85 lbs × 15
Set 3: 85 lbs × 15
Dips
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Morning Workout
Wednesday 1 Jan 2025, 09:18

WARM-UP
Thruster (Barbell)
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Windshield Wiper
Set 1: 20 reps
Set 2: 20 reps
Y Raises
Set 1: 5 lbs × 20
Set 2: 5 lbs × 20

Power Clean
Set 1: 95 lbs × 5
Set 2: 135 lbs × 2
Set 3: 155 lbs × 2
Set 4: 175 lbs × 2
Set 5: 185 lbs × 2
Set 6: 165 lbs × 2
Set 7: 165 lbs × 2

Bench Press (Barbell)
Set 1: 135 lbs × 12
Set 2: 155 lbs × 3
Set 3: 185 lbs × 3
Set 4: 205 lbs × 3
Set 5: 225 lbs × 3
Set 6: 235 lbs × 3
Set 7: 200 lbs × 9

SUPERSET
Overhead Press (Dumbbell)
Set 1: 30 lbs × 15
Set 2: 40 lbs × 15
Set 3: 50 lbs × 12
Pull Up
Set 1: 9 reps
Set 2: 9 reps
Set 3: 9 reps
Incline Chest Fly (Dumbbell)
Set 1: 20 lbs × 12
Set 2: 20 lbs × 15
Set 3: 20 lbs × 15
TRX Chest Press
Set 1: 5 reps
Set 2: 6 reps
Set 3: 7 reps

Morning Workout
Friday 3 Jan 2025, 08:15

WARM_UP
Overhead Squat (Barbell)
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Crunch
Set 1: 40 reps
Set 2: 40 reps
Kettlebell Swing
Set 1: 30 lbs × 10
Set 2: 30 lbs × 10

Box Snatch
Set 1: 65 lbs × 3
Set 2: 75 lbs × 2
Set 3: 85 lbs × 2
Set 4: 95 lbs × 1
Set 5: 105 lbs × 1
Set 6: 115 lbs × 1
Set 7: 100 lbs × 3
Set 8: 85 lbs × 3

Deadlift (Barbell)
Set 1: 135 lbs × 5
Set 2: 185 lbs × 3
Set 3: 225 lbs × 3
Set 4: 245 lbs × 3
Set 5: 275 lbs × 3
Set 6: 245 lbs × 3
Set 7: 245 lbs × 3

SUPERSET
Front Squat (Barbell)
Set 1: 140 lbs × 5
Set 2: 160 lbs × 5
Set 3: 180 lbs × 5
Note: Chains
Reverse Grip Rows
Set 1: 85 lbs × 15
Set 2: 85 lbs × 18
Set 3: 85 lbs × 20
Bicep Curl (Barbell)
Set 1: 55 lbs × 15
Set 2: 65 lbs × 12
Set 3: 65 lbs × 12
Note: Straight bar

Thanks. I'll answer all questions and welcome all feedback. Like I said, I wanted to get this started and get it posted. I'll add more info/details as I go.

 

[Yano]

I've been around here a couple of years. Its always been a great read, learned alot, still striving to learn more. I've especially liked the journals, looking at different training styles, different opinions. Over the last year I've been very focused on diet, in that I've tracked macros for the first time.

Current:
61 yrs
5' 11.5", 218 lbs
BF% - My Inbody has me consistently between 16-18%. I suspect its closer to 20%

Goals: All things longevity. I want to build muscle and definition and I'd like to get body fat down. I ran a half marathon last March, having a definite goal is the only way I can stay motivated to do cardio. I plan to do another one this March.

I wanted to get this past week posted, but I will start posting workouts as they are done. Holidays have thrown routine off somewhat, but will get back to routine of 3 lifts/week, 3 runs/ week

Morning Workout
Monday 30 Dec 2024, 08:47

WARM-UP
Squat (Barbell)
Set 1: 45 lbs × 10
Set 2: 45 lbs × 10
Crunch
Set 1: 40 reps
Set 2: 40 reps
Y Raises
Set 1: 5 lbs × 20
Set 2: 5 lbs × 20

Snatch (Barbell)
Set 1: 65 lbs × 2
Set 2: 75 lbs × 2
Set 3: 85 lbs × 2
Set 4: 95 lbs × 2
Set 5: 105 lbs × 2
Set 6: 115 lbs × 2
Set 7: 105 lbs × 2
Set 8: 105 lbs × 2

Squat (Barbell)
Set 1: 135 lbs × 8
Set 2: 155 lbs × 5
Set 3: 185 lbs × 3
Set 4: 205 lbs × 3
Set 5: 225 lbs × 3
Set 6: 245 lbs × 3
Set 7: 275 lbs × 3
Set 8: 225 lbs × 8

SUPERSET
Romanian Deadlift (Barbell)
Set 1: 135 lbs × 10
Set 2: 135 lbs × 10
Set 3: 135 lbs × 12
Upright Row (Barbell)
Set 1: 75 lbs × 15
Set 2: 85 lbs × 15
Set 3: 85 lbs × 15
Dips
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Morning Workout
Wednesday 1 Jan 2025, 09:18

WARM-UP
Thruster (Barbell)
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Windshield Wiper
Set 1: 20 reps
Set 2: 20 reps
Y Raises
Set 1: 5 lbs × 20
Set 2: 5 lbs × 20

Power Clean
Set 1: 95 lbs × 5
Set 2: 135 lbs × 2
Set 3: 155 lbs × 2
Set 4: 175 lbs × 2
Set 5: 185 lbs × 2
Set 6: 165 lbs × 2
Set 7: 165 lbs × 2

Bench Press (Barbell)
Set 1: 135 lbs × 12
Set 2: 155 lbs × 3
Set 3: 185 lbs × 3
Set 4: 205 lbs × 3
Set 5: 225 lbs × 3
Set 6: 235 lbs × 3
Set 7: 200 lbs × 9

SUPERSET
Overhead Press (Dumbbell)
Set 1: 30 lbs × 15
Set 2: 40 lbs × 15
Set 3: 50 lbs × 12
Pull Up
Set 1: 9 reps
Set 2: 9 reps
Set 3: 9 reps
Incline Chest Fly (Dumbbell)
Set 1: 20 lbs × 12
Set 2: 20 lbs × 15
Set 3: 20 lbs × 15
TRX Chest Press
Set 1: 5 reps
Set 2: 6 reps
Set 3: 7 reps

Morning Workout
Friday 3 Jan 2025, 08:15

WARM_UP
Overhead Squat (Barbell)
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Crunch
Set 1: 40 reps
Set 2: 40 reps
Kettlebell Swing
Set 1: 30 lbs × 10
Set 2: 30 lbs × 10

Box Snatch
Set 1: 65 lbs × 3
Set 2: 75 lbs × 2
Set 3: 85 lbs × 2
Set 4: 95 lbs × 1
Set 5: 105 lbs × 1
Set 6: 115 lbs × 1
Set 7: 100 lbs × 3
Set 8: 85 lbs × 3

Deadlift (Barbell)
Set 1: 135 lbs × 5
Set 2: 185 lbs × 3
Set 3: 225 lbs × 3
Set 4: 245 lbs × 3
Set 5: 275 lbs × 3
Set 6: 245 lbs × 3
Set 7: 245 lbs × 3

SUPERSET
Front Squat (Barbell)
Set 1: 140 lbs × 5
Set 2: 160 lbs × 5
Set 3: 180 lbs × 5
Note: Chains
Reverse Grip Rows
Set 1: 85 lbs × 15
Set 2: 85 lbs × 18
Set 3: 85 lbs × 20
Bicep Curl (Barbell)
Set 1: 55 lbs × 15
Set 2: 65 lbs × 12
Set 3: 65 lbs × 12
Note: Straight bar

Thanks. I'll answer all questions and welcome all feedback. Like I said, I wanted to get this started and get it posted. I'll add more info/details as I go.

An oly lifter .. sweet man. We don't got too many of y'all around.

 

[Chump16]

Ha! You've seen the loads I'm lifting, don't know if I qualify as an oly lifter

Way back in my college days I lifted with an oly club for a summer. Probably learned just enough to be dangerous

I like do them for the power, balance, whole body, etc

 

[Chump16]

Monday 1/6

BW: 219.1
BF: 17.5
Muscle Mass: 104.1
* Measured on my home Inbody scale. I know, probably not accurate. I use it for trends

14,380 steps

3,1163 kcal
Carbs 326g
Fat 124g
Pro 206g

Morning Workout
Monday 6 Jan 2025, 07:24

WARM-UP
Squat (Barbell)
Set 1: 45 lbs × 10
Set 2: 45 lbs × 10
Crunch
Set 1: 40 reps
Set 2: 40 reps
Y Raises
Set 1: 5 lbs × 20
Set 2: 5 lbs × 20

Snatch (Barbell)
Set 1: 65 lbs × 3
Set 2: 85 lbs × 3
Set 3: 95 lbs × 2
Set 4: 105 lbs × 1
Set 5: 110 lbs × 1

Squat (Barbell)
Set 1: 135 lbs × 8
Set 2: 155 lbs × 5
Set 3: 185 lbs × 3
Set 4: 205 lbs × 3
Set 5: 225 lbs × 3
Set 6: 250 lbs × 3
Set 7: 250 lbs × 3
Set 8: 250 lbs × 3

SUPERSET
Romanian Deadlift (Barbell)
Set 1: 135 lbs × 12
Set 2: 155 lbs × 10
Set 3: 155 lbs × 10
Upright Row (Barbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 18
Set 3: 85 lbs × 18
Dips
Set 1: 15 reps
Set 2: 18 reps
Set 3: 20 reps

 

[Chump16]

Tuesday, Jan 7

BW: 216.3
BF: 17.6
Muscle Mass: 103


17,751 steps (including run)

3,150 kcal
Carbs 326g
Fat 108g
Pro 216g

Cardio day, did 2.4 mile run. It was a real slog ........ cold as f**k, muscles in my left lower leg have been giving trouble, feels like muscle strain? About a 1/2 mile in, starts to ache, so it ends up being an old man shuffle

As I've heard it said on this board, ate like a real 'asshole' today. Had my meals planned out for first half of day and then ran into a bag of pretzel nuggets filled with almond butter .... crushed it, probably had 8 servings ....... need to plan the full day to avoid that

 

[Chump16]

Wednesday, Jan 8

BW: 215
BF: 17.4
Muscle Mass: 102.5

13,790 steps

3,521 kcal
Carbs 391g
Fat 146g
Pro 213g

Because of the holidays, I had the chance to workout in my home gym for the last 2-3 weeks and felt like I had really good lifts. Because of schedule change, working out earlier at my school's gym, its freakin' cold, joints ached, not a great lift today, just didn't feel the juice

Morning Workout
Wednesday 8 Jan 2025, 06:25

WARM-UP
Thruster (Barbell)
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Windshield Wiper
Set 1: 20 reps
Set 2: 20 reps
Y Raises
Set 1: 5 lbs × 20
Set 2: 5 lbs × 20

Power Clean
Set 1: 95 lbs × 5
Set 2: 135 lbs × 3
Set 3: 155 lbs × 2
Set 4: 160 lbs × 1
Set 5: 170 lbs × 1

Bench Press (Barbell)
Set 1: 135 lbs × 12
Set 2: 155 lbs × 3
Set 3: 185 lbs × 3
Set 4: 210 lbs × 3
Set 5: 210 lbs × 3
Set 6: 210 lbs × 3

SUPERSET
Overhead Press (Barbell)
Set 1: 95 lbs × 14
Set 2: 115 lbs × 12
Set 3: 135 lbs × 6
Pull Up
Set 1: 9 reps
Set 2: 9 reps
Set 3: 9 reps
Incline Chest Fly (Dumbbell)
Set 1: 30 lbs × 12
Set 2: 30 lbs × 14
Set 3: 30 lbs × 15

 

[Chump16]

Thursday, Jan 9

BW: 215.6
BF: 17.8
Muscle Mass: 102.3

10,676 steps

3,037 kcal
Carbs 333g
Fat 101g
Pro 223g

Supposed to be a cardio day, but it was 22 degrees when I woke up, got lazy and rolled back over.


Friday, Jan 10

BW: 214.5
BF: 17.4
Muscle Mass: 102.3

12,278 steps

3,763 kcal
Carbs 406g
Fat 177g
Pro 165g

Decent lifting day, I like the Friday lift, but still cold as hell in my school's gym!

Morning Workout
Friday 10 Jan 2025, 06:23

WARM-UP
Overhead Squat (Barbell)
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Crunch
Set 1: 40 reps
Set 2: 40 reps
Kettlebell Swing
Set 1: 30 lbs × 10
Set 2: 30 lbs × 10

Box Snatch
Set 1: 65 lbs × 5
Set 2: 75 lbs × 5
Set 3: 85 lbs × 5
Set 4: 95 lbs × 5
Set 5: 85 lbs × 5
Set 6: 85 lbs × 5

Deadlift (Barbell)
Set 1: 135 lbs × 5
Set 2: 185 lbs × 3
Set 3: 225 lbs × 3
Set 4: 245 lbs × 3
Set 5: 245 lbs × 3
Set 6: 245 lbs × 3

SUPERSET
Front Squat (Barbell)
Set 1: 135 lbs × 5
Set 2: 155 lbs × 5
Set 3: 155 lbs × 5
Reverse Grip Rows
Set 1: 95 lbs × 15
Set 2: 95 lbs × 15
Set 3: 95 lbs × 18
Bicep Curl (Barbell)
Set 1: 65 lbs × 12
Set 2: 65 lbs × 18
Set 3: 65 lbs × 18
Note: EZ bar


Saturday, Jan 11

We got freezing rain/snow overnight, so roads were pretty icy when I woke up. Fully intended on doing a long run. Instead, got on the rower, did 40 min and then some flexibility work.

Hope y'all have a good weekend!

 

[Chump16]

Monday, Jan 13

BW: 216.5
BF: 17.4
Muscle Mass: 103

12,454 steps

3,362 kcal
Carbs 411g
Fat 109g
Pro 196g

Weight room is still cold as hell, which sucks, but felt pretty good throughout this workout, felt pretty solid, pretty strong in my squat. Probably could have gone 285 for 3 RM, probably could have got 9-10 reps on last set.

Morning Workout
Monday 13 Jan 2025, 06:30

SUPERSET
Squat (Barbell)
Set 1: 45 lbs × 10
Set 2: 45 lbs × 10
Crunch
Set 1: 40 reps
Set 2: 40 reps
Y Raises
Set 1: 5 lbs × 20
Set 2: 5 lbs × 20

Snatch (Barbell)
Set 1: 65 lbs × 3
Set 2: 75 lbs × 2
Set 3: 85 lbs × 2
Set 4: 95 lbs × 1
Set 5: 105 lbs × 1
Set 6: 120 lbs × 1
Set 7: 105 lbs × 3
Set 8: 90 lbs × 6

Squat (Barbell)
Set 1: 135 lbs × 8
Set 2: 155 lbs × 5
Set 3: 185 lbs × 3
Set 4: 205 lbs × 3
Set 5: 225 lbs × 3
Set 6: 245 lbs × 3
Set 7: 275 lbs × 3
Set 8: 235 lbs × 8

SUPERSET
Romanian Deadlift (Barbell)
Set 1: 135 lbs × 12
Set 2: 155 lbs × 10
Set 3: 155 lbs × 10
Upright Row (Barbell)
Set 1: 75 lbs × 12
Set 2: 85 lbs × 12
Set 3: 85 lbs × 15
Dips
Set 1: 15 reps
Set 2: 16 reps
Set 3: 16 reps


Tuesday, Jan 14

BW: 215
BF: 17.6
Muscle Mass: 102.1

Cardio day - Did an easy-going 2 mile run. Was a little bit squeezed for time, otherwise woulda gone 3 miles

 

[Chump16]

Wednesday, Jan 15

BW: 213.2
BF: 16.7
Muscle Mass: 102.3

13,467 steps

3,344 kcal
Carbs 406g
Fat 151g
Pro 139g

Schedule was all messed up today, couldn't get an early day lift, so everything felt weird. Result was I ate like crap, but my mid day lift turned out pretty good.

Wednesday 15 Jan 2025, 11:47

SUPERSET
Thruster (Barbell)
Set 1: 65 lbs × 5
Set 2: 65 lbs × 5
Windshield Wiper
Set 1: 20 reps
Set 2: 20 reps
Y Raises
Set 1: 10 lbs × 20
Set 2: 10 lbs × 20

Power Clean
Set 1: 95 lbs × 5
Set 2: 135 lbs × 3
Set 3: 155 lbs × 2
Set 4: 165 lbs × 1
Set 5: 175 lbs × 1
Set 6: 185 lbs × 1
Set 7: 190 lbs × 1
Set 8: 160 lbs × 3
Set 9: 145 lbs × 8

Bench Press (Barbell)
Set 1: 135 lbs × 12
Set 2: 155 lbs × 3
Set 3: 185 lbs × 3
Set 4: 205 lbs × 3
Set 5: 225 lbs × 3
Set 6: 245 lbs × 3
Set 7: 210 lbs × 8
Note: Strong, 245x3 went up pretty easy

SUPERSET
Overhead Press (Barbell)
Set 1: 95 lbs × 15
Set 2: 115 lbs × 12
Set 3: 125 lbs × 10
Pull Up
Set 1: 9 reps
Set 2: 9 reps
Set 3: 9 reps
Incline Chest Fly (Dumbbell)
Set 1: 35 lbs × 10
Set 2: 35 lbs × 12
Set 3: 35 lbs × 15

 

[Chump16]

Friday, Jan 17

BW: 213.2
BF: 16.8
Muscle Mass: 102.3

16,653 steps

2,618 kcal
Carbs 278g
Fat 70g
Pro 150g
(188 uncategorized cal)

Work schedule was different again today, so when my routine is off, lifting schedule and diet is off ..... bad excuse, need to plan for it.

Felt good about my lift. Was happy to get DL 285x3. Not fantastic, but I've never really done alot of DL, but I'm really starting to like it and want to get better at it.

Morning Workout
Friday 17 Jan 2025, 07:53

SUPERSET
Overhead Squat (Barbell)
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Crunch
Set 1: 40 reps
Set 2: 40 reps
SUPERSET
Kettlebell Swing
Set 1: 30 lbs × 10
Set 2: 30 lbs × 10

Box Snatch
Set 1: 65 lbs × 5
Set 2: 75 lbs × 5
Set 3: 85 lbs × 5
Set 4: 95 lbs × 5
Set 5: 85 lbs × 5
Set 6: 85 lbs × 5

Deadlift (Barbell)
Set 1: 135 lbs × 5
Set 2: 185 lbs × 3
Set 3: 225 lbs × 3
Set 4: 245 lbs × 3
Set 5: 265 lbs × 3
Set 6: 285 lbs × 3
Set 7: 245 lbs × 8

SUPERSET
Front Squat (Barbell)
Set 1: 135 lbs × 5
Set 2: 155 lbs × 5
Set 3: 155 lbs × 5
Reverse Grip Rows
Set 1: 95 lbs × 15
Set 2: 115 lbs × 12
Set 3: 115 lbs × 14
Bicep Curl (Barbell)
Set 1: 65 lbs × 15
Set 2: 75 lbs × 12
Set 3: 75 lbs × 12
Note: EZ bar


Saturday, Jan 18

BW: 213.4
BF: 16.5
Muscle Mass: 102.7

Cardio Day: Saturday Am I like to do a long run. Will increase distance of Saturday run over the coming weeks. Now I need some sleep!

Distance: 5.09 miles
Time: 1 hr 13 min
Avg HR: 109
Max HR: 143

Have a good weekend y'all!

 

[Chump16]

Monday, Jan 20

BW: 215.8
BF: 16.8
Muscle Mass: 103.4

8,919 steps

Was lazy for this one. The teenage son was gone for the weekend, so that left me with time to chase the wife around .... ate too much, drank too much. Come Monday I was pretty darn tired, but still able to clock this one in

Morning Workout
Monday 20 Jan 2025, 13:31

SUPERSET
Squat (Barbell)
Set 1: 45 lbs × 10
Set 2: 45 lbs × 10
Crunch
Set 1: 40 reps
Set 2: 40 reps
Y Raises
Set 1: 5 lbs × 20
Set 2: 5 lbs × 20

Snatch (Barbell)
Set 1: 65 lbs × 3
Set 2: 75 lbs × 3
Set 3: 85 lbs × 3
Set 4: 95 lbs × 3
Set 5: 110 lbs × 3
Set 6: 100 lbs × 3
Set 7: 100 lbs × 3

Squat (Barbell)
Set 1: 135 lbs × 5
Set 2: 155 lbs × 5
Set 3: 185 lbs × 5
Set 4: 225 lbs × 5
Set 5: 245 lbs × 5
Set 6: 210 lbs × 12

SUPERSET
Romanian Deadlift (Barbell)
Set 1: 135 lbs × 12
Set 2: 155 lbs × 10
Set 3: 175 lbs × 8
Upright Row (EZ Bar)
Set 1: 75 lbs × 15
Set 2: 95 lbs × 12
Set 3: 95 lbs × 20
Dips
Set 1: 15 reps
Set 2: 15 reps
Set 3: 20 reps

 

[Chump16]

Wednesday, Jan 22

BW: 216.7
BF: 17.6
Muscle Mass: 102.7

7,060 steps (so far)

We had a 'snow day' here, got to lift in my home gym today, which is always good


Morning Workout
Wednesday 22 Jan 2025, 09:43

SUPERSET
Thruster (Barbell)
Set 1: 45 lbs × 5
Set 2: 65 lbs × 5
Windshield Wiper
Set 1: 20 reps
Set 2: 20 reps
Y Raises
Set 1: 10 lbs × 20
Set 2: 10 lbs × 20

Power Clean
Set 1: 95 lbs × 5
Set 2: 135 lbs × 3
Set 3: 155 lbs × 3
Set 4: 175 lbs × 3
Set 5: 155 lbs × 3
Set 6: 155 lbs × 3

Bench Press (Barbell)
Set 1: 135 lbs × 12
Set 2: 155 lbs × 5
Set 3: 185 lbs × 5
Set 4: 205 lbs × 5
Set 5: 225 lbs × 5
Set 6: 195 lbs × 10

SUPERSET
Overhead Press (Barbell)
Set 1: 95 lbs × 15
Set 2: 115 lbs × 12
Set 3: 125 lbs × 10
Pull Up
Set 1: 9 reps
Set 2: 9 reps
Set 3: 9 reps
Incline Chest Fly (Dumbbell)
Set 1: 30 lbs × 12
Set 2: 30 lbs × 14
Set 3: 30 lbs × 14

Lat Pulldown - Wide Grip (Cable)
Set 1: 80 lbs × 10
Set 2: 100 lbs × 10
Set 3: 100 lbs × 10

 

[Chump16]

Friday, Jan 24

BW: 216.7
BF: 17.5
Muscle Mass: 103.2

So, yesterday generally sucked, I woke up and low back felt 'tweaked', I assume from wednesday's power cleans. I really didn't move much at all yesterday, only 5,224 steps on the day. Low energy, low back and freakin' cold!! I didn't accomplish much at all. Did a little bit of stretching, but it was painful.

After pretty good sleep, I woke up today and back pain still there, but not as bad. I figured I would have to modify my lift and keep it light.

Glad I got it done, cause now I'm moving and feeling much better.


Morning Workout
Friday 24 Jan 2025, 07:48

Foundation Training - 12 min
Set 1: 12:00

WARM-UP
Goblet Squat (Kettlebell)
Set 1: 25 lbs × 10
Set 2: 28 lbs × 10
Crunch
Set 1: 40 reps
Set 2: 40 reps
Y Raises
Set 1: 10 lbs × 10
Set 2: 10 lbs × 12

Push Jerk
Set 1: 65 lbs × 5
Set 2: 65 lbs × 5
Set 3: 65 lbs × 5
Set 4: 65 lbs × 5

Deadlift (Barbell)
Set 1: 135 lbs × 5
Set 2: 135 lbs × 5
Set 3: 135 lbs × 5
Set 4: 135 lbs × 5

SUPERSET
Bicep Curl (Barbell)
Set 1: 65 lbs × 15
Set 2: 75 lbs × 14
Set 3: 75 lbs × 13
Note: EZ bar
Triceps Extension (Barbell)
Set 1: 65 lbs × 12
Set 2: 75 lbs × 12
Set 3: 75 lbs × 10
Note: EZ bar

 

[Chump16]

Saturday, Jan 25

BW: 215.2
BF: 17.4
Muscle Mass: 102.3

Cardio Day

Did roughly a 4.5 mile run ...... it was cold as hell here, but did about an hour and ten minutes of moving.

Avg HR: 117 bpm

I know its really colder in other parts of the country, but the weather here has really thrown off my cardio work. I should be ramping up mileage.

For any one thats interested .... August, September, October is basically maintenance training for me. Because of job and life, I try to get a couple of lifts and a couple of runs a week.

I just finished a 10 week program to get some strength back on track. I've been following Travis Mash Three Day Super Total, focused on Bench, Squat, Deadlift, Snatch, and Clean and Jerk. I modified it to do a Power Clean, instead of Clean & Jerk. But going forward, I’m going to add Jerk back in on the Day 3 lift

As I've mentioned before, I would not say I'm an accomplished Olympic lifter, but I like doing them and learning the skill and maintaining some power. I also want to get stronger in my Bench, Squat and now I'm becoming a big fan of Deadlift.

Cardio

I stated in previous post that I want to run a half marathon in March (March 16). Did one last spring and thats the goal that really got me going with cardio again. My goal last year was just to finish. That’ll be the goal this year, but I am sure as I get closer I will want to beat last years time.

I know pursuing the strength training and training for half marathon will likely produce mixed results, but at this stage of the game thats ok for me, because I believe its the healthiest for me overall.

Anyway, thanks for following along ……….

 

[Yano]

Saturday, Jan 25

BW: 215.2
BF: 17.4
Muscle Mass: 102.3

Cardio Day

Did roughly a 4.5 mile run ...... it was cold as hell here, but did about an hour and ten minutes of moving.

Avg HR: 117 bpm

I know its really colder in other parts of the country, but the weather here has really thrown off my cardio work. I should be ramping up mileage.

For any one thats interested .... August, September, October is basically maintenance training for me. Because of job and life, I try to get a couple of lifts and a couple of runs a week.

I just finished a 10 week program to get some strength back on track. I've been following Travis Mash Three Day Super Total, focused on Bench, Squat, Deadlift, Snatch, and Clean and Jerk. I modified it to do a Power Clean, instead of Clean & Jerk. But going forward, I’m going to add Jerk back in on the Day 3 lift

As I've mentioned before, I would not say I'm an accomplished Olympic lifter, but I like doing them and learning the skill and maintaining some power. I also want to get stronger in my Bench, Squat and now I'm becoming a big fan of Deadlift.

Cardio

I stated in previous post that I want to run a half marathon in March (March 16). Did one last spring and thats the goal that really got me going with cardio again. My goal last year was just to finish. That’ll be the goal this year, but I am sure as I get closer I will want to beat last years time.

I know pursuing the strength training and training for half marathon will likely produce mixed results, but at this stage of the game thats ok for me, because I believe its the healthiest for me overall.

Anyway, thanks for following along ……….

Fuck yeah man !

I'm digging the log for sure and the routine you've been running , don't matter how good we are or how accomplished ,, fuck i'm just an old half ass imitation of a powerlifter but I love it , so I doo'z it

 

[Chump16]

Monday, Jan 27

BW: 217.6
BF: 17.0
Muscle Mass: 104.3

11,684 steps

Morning Workout
Monday 27 Jan 2025, 06:11

WARM-UP
Squat (Barbell)
Set 1: 45 lbs × 10
Set 2: 45 lbs × 10
Crunch
Set 1: 40 reps
Set 2: 40 reps
Y Raises
Set 1: 5 lbs × 20
Set 2: 5 lbs × 20

Snatch (Barbell)
Set 1: 65 lbs × 2
Set 2: 75 lbs × 2
Set 3: 85 lbs × 2
Set 4: 95 lbs × 2
Set 5: 115 lbs × 2
Set 6: 105 lbs × 2
Set 7: 105 lbs × 2

Squat (Barbell)
Set 1: 135 lbs × 8
Set 2: 155 lbs × 5
Set 3: 185 lbs × 5
Set 4: 225 lbs × 5
Set 5: 255 lbs × 5
Set 6: 215 lbs × 12

SUPERSET
Romanian Deadlift (Barbell)
Set 1: 135 lbs × 12
Set 2: 155 lbs × 12
Set 3: 185 lbs × 6
Upright Row (Barbell)
Set 1: 75 lbs × 15
Set 2: 95 lbs × 15
Set 3: 95 lbs × 12
Dips
Set 1: 15 reps
Set 2: 16 reps
Set 3: 20 reps

 

[Chump16]

Tuesday, Jan 28

BW: 215.8
BF: 16.9
Muscle Mass: 103.4

19,894 steps

Cardio day:

The weather here in NC mush more forgiving, was able to get our for early morning run.

3.25 miles
48 min

Been burning the candle, gotta get some sleep and recovery. Y'all take care ......

 

[Chump16]

Wednesday, Jan 29

BW: 215.2
BF: 17.2
Muscle Mass: 103.0

17,752 steps

Felt kinda tired. Didn't feel as much pop with power cleans, didn't move under the bar as well as i should. Skipped last set of aux lifts due to time

Morning Workout
Wednesday 29 Jan 2025, 05:54

SUPERSET
Thruster (Barbell)
Set 1: 65 lbs × 5
Set 2: 65 lbs × 5
Windshield Wiper
Set 1: 20 reps
Set 2: 20 reps
Y Raises
Set 1: 10 lbs × 20
Set 2: 10 lbs × 20

Power Clean
Set 1: 95 lbs × 5
Set 2: 135 lbs × 2
Set 3: 155 lbs × 2
Set 4: 175 lbs × 2
Set 5: 185 lbs × 2
Set 6: 165 lbs × 2
Set 7: 165 lbs × 2

Bench Press (Barbell)
Set 1: 135 lbs × 12
Set 2: 155 lbs × 5
Set 3: 185 lbs × 5
Set 4: 205 lbs × 5
Set 5: 235 lbs × 5
Set 6: 200 lbs × 8

SUPERSET
Overhead Press (Barbell)
Set 1: 95 lbs × 15
Set 2: 115 lbs × 12
Pull Up
Set 1: 10 reps
Set 2: 12 reps
Incline Chest Fly (Dumbbell)
Set 1: 30 lbs × 15
Set 2: 30 lbs × 14


Thursday, Jan 30

BW: 214.7
BF: 17.1
Muscle Mass: 102.7

18,809 steps

Cardio day:

Half mile warm-up jog
3x400m intervals
Half mile cool down jog

Just working on pace. Had to keep telling myself "don't worry about time, just finish"

 

[Chump16]

Friday, Jan 31

BW: 215.2
BF: 17.5
Muscle Mass: 102.3

17,890 steps

Morning Workout
Friday 31 Jan 2025, 05:38

I inserted Split Jerks to the Day 3 lift. Gonna need some technique work, kinda shaky getting feet in the ground

WARM-UP
Overhead Squat (Barbell)
Set 1: 45 lbs × 5
Set 2: 45 lbs × 5
Crunch
Set 1: 40 reps
Set 2: 40 reps
Y Raises
Set 1: 5 lbs × 20
Set 2: 5 lbs × 20

Split Jerk (Barbell)
Set 1: 45 lbs × 5
Set 2: 65 lbs × 5
Set 3: 95 lbs × 5
Set 4: 115 lbs × 5
Set 5: 125 lbs × 4

Deadlift (Barbell)
Set 1: 135 lbs × 5
Set 2: 185 lbs × 5
Set 3: 225 lbs × 5
Set 4: 245 lbs × 5
Set 5: 275 lbs × 5
Set 6: 250 lbs × 5
Set 7: 250 lbs × 5

SUPERSET
Front Squat (Barbell)
Set 1: 135 lbs × 5
Set 2: 155 lbs × 5
Set 3: 165 lbs × 5

Reverse Grip Rows
Set 1: 95 lbs × 18
Set 2: 115 lbs × 12
Set 3: 115 lbs × 14

Bicep Curl (Barbell)
Set 1: 65 lbs × 15
Set 2: 75 lbs × 15
Set 3: 75 lbs × 15
Note: EZ bar


Saturday, Feb 1

BW: 214.3
BF: 16.8
Muscle Mass: 102.7

21,883 steps

Cardio Day:

Saturday is long run day
5 miles
Ave HR 119

 

[Chump16]

Monday, Feb 3

BW: 217.8
BF: 17.9
Muscle Mass: 103.0

14,850 steps

Morning Workout
Monday 3 Feb 2025, 10:59

WARM-UP
Squat (Barbell)
Set 1: 45 lbs × 10
Set 2: 45 lbs × 10
Crunch
Set 1: 40 reps
Set 2: 40 reps
Y Raises
Set 1: 5 lbs × 20
Set 2: 5 lbs × 20

Snatch (Barbell)
Set 1: 65 lbs × 3
Set 2: 75 lbs × 3
Set 3: 85 lbs × 3
Set 4: 95 lbs × 3
Set 5: 115 lbs × 3
Set 6: 105 lbs × 3
Set 7: 105 lbs × 3

Squat (Barbell)
Set 1: 135 lbs × 8
Set 2: 155 lbs × 5
Set 3: 185 lbs × 5
Set 4: 225 lbs × 5
Set 5: 245 lbs × 5
Set 6: 275 lbs × 5

SUPERSET
Romanian Deadlift (Barbell)
Set 1: 135 lbs × 12
Set 2: 155 lbs × 12
Set 3: 185 lbs × 8
Upright Row (EZ Bar)
Set 1: 75 lbs × 15
Set 2: 95 lbs × 15
Set 3: 95 lbs × 15
Dips
Set 1: 15 reps
Set 2: 18 reps
Set 3: 15 reps


Tuesday, Feb 4

BW: 216.5
BF: 17.3
Muscle Mass: 103.0

21,065 steps

Cardio Day:

3.13 miles
Ave HR 106

Been fighting some crud since Sunday ........ low energy and feeling like crap

Got to focus on eating food food and getting sleep