- Joined
- May 12, 2024
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- 470
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I figured it was time to start posting a log to track and also to get some perspectives on improving my training.
Full context when I started back up I had essentially zero strength and so it has taken me a while to get back to where I am currently, especially for cardio capacity alone. I have modified my training slightly starting this week to incorporate incline barbell bench , and dropped shrugs. I am trying to hit each half every 3 days (workout, 2 days rest, back at it) not sure if that is too aggressive given being in my 40s.
BMR is currently 2800 cals per day (if the calculator is to be believed), currently eating 2500-2600 cals per day with ~140g of protein per day (.75g/lb), strength does not seem to be improving in current caloric condition but it is largely maintaining, I am trying to utilize my "beginner" status to recomp some but primarily right now the focus is to lose more fat and maintain as much lean mass as possible while doing it and then come august/sept (if it takes that long to visually get to 12-15%) increase calories and try to put on some more lean mass. Just ordered Calipers for some sense of measurement beyond mirror looks.
Upper 5/22/2024
1/2 mile fast walk warm up BPM 116-120
Lat Pulldown 1x10 50lbs (warmup), 3x5 80lbs (working set)
Underhand Bicep Pulldown 1x10 50lbs, 3x5 80lbs
EZ Bar reverse curl 1x10 20lbs, 3x5 50lbs
Bench Press 1 x 10 45lbs, 2x5 135lbs, 1x5 115lbs (felt weak on the second set of 135, de-loaded for final set)
Pec Deck 1x5 60lbs, 2x5 80lbs
Incline Bench Press 1x5 45lbs, 2x5 75lbs (just getting a feel for the new exercise in rotation)
Assisted Dips 1x5 80lbs, 2x5 50lbs (of assistance)
Target steps for the rest of the day 10k
Full context when I started back up I had essentially zero strength and so it has taken me a while to get back to where I am currently, especially for cardio capacity alone. I have modified my training slightly starting this week to incorporate incline barbell bench , and dropped shrugs. I am trying to hit each half every 3 days (workout, 2 days rest, back at it) not sure if that is too aggressive given being in my 40s.
BMR is currently 2800 cals per day (if the calculator is to be believed), currently eating 2500-2600 cals per day with ~140g of protein per day (.75g/lb), strength does not seem to be improving in current caloric condition but it is largely maintaining, I am trying to utilize my "beginner" status to recomp some but primarily right now the focus is to lose more fat and maintain as much lean mass as possible while doing it and then come august/sept (if it takes that long to visually get to 12-15%) increase calories and try to put on some more lean mass. Just ordered Calipers for some sense of measurement beyond mirror looks.
Upper 5/22/2024
1/2 mile fast walk warm up BPM 116-120
Lat Pulldown 1x10 50lbs (warmup), 3x5 80lbs (working set)
Underhand Bicep Pulldown 1x10 50lbs, 3x5 80lbs
EZ Bar reverse curl 1x10 20lbs, 3x5 50lbs
Bench Press 1 x 10 45lbs, 2x5 135lbs, 1x5 115lbs (felt weak on the second set of 135, de-loaded for final set)
Pec Deck 1x5 60lbs, 2x5 80lbs
Incline Bench Press 1x5 45lbs, 2x5 75lbs (just getting a feel for the new exercise in rotation)
Assisted Dips 1x5 80lbs, 2x5 50lbs (of assistance)
Target steps for the rest of the day 10k