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John's 40+ Log
Howdy. Long time forum member, used to do strongman, best lifts are roughly 205/265/400/500 at 200 lbs. 5' 11". 40. Most recent log here:
I'm currently cutting fat. Goal is to go from 27% BF at about 223 to 20% @ 203. Then, hopefully 15% at 193 or so. Just started lifting again 11 weeks ago after a very long layoff. I was #220 5 weeks ago, so my newbie gains should bump up against the calorie restriction any time now.
3/19
BW=211
First time working out fasted. It was meh.
3 min rower
DB Press
30's x 10
40 x 5
50 x 3
60 x 1
70 x 5
70 x 4, PP 5
70 x 3
Squat
bar x some
95 x 5
135 x 5
185 x 3
205 x 1
225 x 5 x 3 <--and on the last rep, I blew out an 8 inch tear in the ass of my shorts. If I was 25, I would have stopped. But I'm 40 and married, so who cares?
Cable Pulldowns
75 x 10
150 x 8 x 3
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3/23
BW=210
3 min rower
dynamic stretch
PC/FS x 3/Press
bar x some
95 x 2
115 x 1
135 x 1
155 x 1
PC/FSx3/Push Press
185 x 1 x 3
Seated Cable Pulls
75 x some
120 x 8
135 x 8
150 x 8
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3/25
BW = 209
3 min rower
Press
bar x some
95 x some
115 x 5
135 x 3
150 x 5 x 3 <--really hard. I may be getting weaker, but I actually think it's the near-max push presses from Saturday and 5 hours of yardwork yesterday.
Trap Bar Deadlift
135 x 3
225 x 3
275 x 3
315 x 3
355 x 1
385 x 1 <--I was not tight and felt my back get loose during the pull. Having injured it several times, I can tell that I probably don't have an actual injury, but it may be a bit jacked tomorrow.
Cable Pulldowns
75x some
135 x 8 x 3
Sauna
I *think* I will be fine but in my experience it takes about 24 hours to know how bad it is with your back.
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3/27
BW=209
Back is a little stiff but OK. I'm not quite recovering in 48 hours but I think if I just take it a little easy I'll be fine. Girl at the gas station I frequent said I look great, so I've got that going for me, which is nice.
10 min treadmill
DB Curlz
10 x 10
20 x 10 x 3 <--were these easy? They were not.
DB Incline Press
25 x some
35 x some
50 x 10 x 3 <--these were easy
DB Split Squat
10's x 10
15 x 10 x 3 <--once again,hard. I can tell my quads will be sore and I find this so fun and funny. Apologies to our host, but I'm keeping them for 6-8 weeks to see what, if anything, happens.
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3/30
BW=206
Need to eat more, that's a little too fast.
10 min treadmill
DB Curlz
10 x some
20 x 10 x 3
Bench
bar x some
95 x some
135 x 5
160 x 3
185 x 1
195 x 5 x 3
DB Split Squat
15 x 10 x 3 <--hard!
Cable Pulldowns
75 x some
150 x 8 x 3
Last edited by JStrong; 03-31-2019 at 11:11 AM.
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4/1
BW=205
Worked 28 hours Saturday and Sunday. Fun.
half assed stretch
PC/FSx3/Press
bar x some
95 x 1
One Arm Snatch, both sides
95 x 1
PC/FSx3/Press
135 x 1
155 x 1
175 x 1
PC/FSx3/Push Press
175 x 4
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4/4
BW=203
Why did I ever start a diet? Just working 90 hour weeks does wonders for my waistline.
half-assed stretch
Bench
bar x some
95 x 12
135 x 5
165 x 3
185 x 5 x 3
DB Split Squat
BW x 10
20s x 10 x 3
Cable Pulldowns
60 x 12
150 x 8 x 3
Life should normalize this weekend.
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4/6
BW=204
5 min treadmill
One Arm Snatch
95 x 1
105 x 1
PC/FSx3/PP
bar x some
95 x 1
135 x 1
155 x 1
175 x 3
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4/8
BW=204
dynamic stretch (swing my arms and legs in circles like a dork)
OAS
75 x 1
95 x 1
115 x 1
PC/FS x 3/Press
bar x some
65 x some
95 x some
135 x 1
155 x 1
185 x 3 (push press)
I'm getting lightheaded fairly consistently at the top of the clean. Haven't felt the faint coming yet, but it's still low key alarming. Ideas welcome.
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4/10
BW=203
dynamic stretch
Bench
bar x some
95 x some
135 x 5
160 x 3
190 x 5 x 3
Trap Bar Deadlift
135 x 3
225 x 3
275 x 3
315 x 3
365 x 3
Cable Pulldowns
50 x some
150 x 8 x 3
It feels like I am still getting *slightly* stronger, which is great since I'm down 20 pounds and still on a calorie deficit.
My lower back on the right, in the spot that I have recurring issues for years, has been low key bothering me since my last low bar session. It is slowly healing like it always does, but I may be hanging up my back squat spikes. I'll keep this front squat/trap deadlift/db single leg routine going for a while and see if it does the job.
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