Lifting for Health...Goal: loose fat (gut) and gain strength

[Soda]

I'm here to learn. Looking forward to the journey!

Male 38 y.o.
Height 6' 1"
Bodyweight 213lbs

1st Workout
20 July 2013

Squat
45x5x2 (warm up)
65x5 (warm up)
85x3 (warm up)
95x2 (warm up)
105x5x3

Press
45x5x2 (warm up)
55x5 (warm up)
65x5x3

Deadlift
65x5x1 (warm up)
85x5x3

[Soda]

2nd Workout
22 July 2013

Squat
45x5x2
65x5x1
85x5x1
100x5x2
110x5x3

Bench Press
45x5x3
65x5x1
85x5x1
95x5x3

Dead lift
75x5x1
95x5x1
115x5x1

[Soda]

3rd Workout
24 July 2013

Squat
45x5x2
70x5
90x3
110x2
115x5x3

Press
45x5x2
65x3
70x5x3

Deadlift
75x3 <--felt something in the left lower back here at the start. Not sure what that was.
75x5
95x2
125x5x1

[Leanne M. Lloyd]

Welcome, and good luck!

[Soda]

Thank you!

[Soda]

Back to logging workouts after a little absence. On July 25th I came down with a rather nasty sore throat/respiratory infection/aches/fever thing and it left me unable to do do much of anything for a whole week. I'm still coughing and not yet back to 100% but here are the latest workouts:

4th Workout
31 July 2013

Squat
45x5x2
65x5
85x3
105x2
--------
125x5x3

Bench Press
45x5x2
55x5
70x3
85x2
---------
100x5x3

Chin Ups
65x5x2
77.5x5
90x3
102.5x2
---------
152.5x5
152.5x3 <---ran out of gas
115x5

--------------------------------
5th Workout
2 August 2013

Squat
45x5x2
70x5
90x3
110x2
-------
130x5x3

Bench Press
45x5x3
55x5
70x3
85x2
--------
105x5x3

Deadlift
65x5x2
75x5
95x3
115x2
---------
145x5


---------------------------
6th Workout
4 August 2013

Squat
45x5x2
70x5
90x3
110x2
-------
135x5x3

Press
45x5x3
55x3
70x2
--------
90x5 <--felt too hard to maintain good form, so I decreased weight
85x5
85x4 <--couldn't make 5 reps

Pull-Ups
65x5x2
90x5
115x3
127.5x2
---------
140x5
140x5
140x3 <--couldn't make 5 reps

[Soda]

7th Workout
6 August 2013

Squat
45x5x2
75x5
95x3
115x2
--------
140x5x3

Bench Press
45x5x2
60x5
75x3
90x2
--------
110x5x3

Deadlift
65x5x2
85x5
105x3
125x2
--------
150x5

Not sure if I am eating too much or just right as I gained a couple of pounds. I'm aiming for 3000 calories on the lifting days and 2000 on the days off. On a couple of those lifting days I overdid it and it was more like 3500. It felt like too much food.

[Nick Klemetson]

Don't worry about what the scale says right now. It's going to fluctuate wildly. Give it 60 days without looking at the scale, and pay attention instead to how your clothes are fitting.

[Soda]

OK Thx Nick. I think my waistline does feel a little smaller since starting. Might be down 1/2" in circumference (but that could also be better posture which I've been paying more attention to since reading the book and watching the videos here.)

8th Workout
8 August 2013

Squat
45x5x2
75x5
100x3
120x2
--------
150x5x3

Press
45x5x3
60x3
75x2
---------
90x5x2 <---losing form on last rep
85x5

(I am struggling a bit with the overhead press)

Pull-Ups
52.5x5x2
77.5x5
90x3
115x2
----------
140x5x3

[Soda]

9th Workout
10 August 2013

Squat
45x5x2
85x5
105x3
130x2
---------
160x5x4 <---extra set for video purposes

Bench Press
45x5x2
60x5
80x3
95x2
115x5 <---decided to increase weight after this
---------
120x5x3
115x5 <---for video

Deadlift
65x5x2
85x5
105x3
130x2
---------
165x5x2 <---extra set for video purposes