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  1. #1
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    Default John's 40+ Log

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    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

  2. #2
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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

  3. #3
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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.

  4. #4
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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.

  5. #5
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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.

  6. #6
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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

  7. #7
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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.

  8. #8
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    Default

    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

  9. #9
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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.

  10. #10
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    Default

    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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