Reply With QuoteImpressive history. Why do you lift on an empty stomach? Seems counterproductive.
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It's a long way to .....
5' 10" 45 y/o old male with fairly extensive experience lifting weights. I've had intermittent injuries over the last few years and have not done any serious BB lifting in 3 years. I would consider myself a intermediate lifter who was, at one time, able to Bench 1RM 375; DL 1RM 505; Squat 3X425; Overhead Press 3X165 and could do 8 unassisted pull-ups. I weighed 214lbs at the time. Now, I'm just getting back into it and currently weigh 205lbs and am weak as newb conditioned to suckle on the teat of First World indulgences.
I'll be working out 3X a week and doing 2 separate cardio sessions per week. I ruck/hike 2-3 miles, with a 50lbs weighted vest, around my hilly neighborhood. I use a HR monitor to gauge the intensity and am careful not to over exert myself (avg HR usually ~ 125-140bpm). Sometimes I play a pick up game of soccer but it's been a while. I also whitewater kayak but with 2 young kids that's not really happening anymore.
As far as diet and body composition go, I don't track calories but try to eat clean (doesn't always happen) and am around 18% BF. Main supplements are Creatine, Whey Protein, Fish oil (aim for 1500 EPA DHA), Vitamin D, probiotic, Tumeric (Merivia), and Beta Alanine. I usually workout at 6:00AM on an empty stomach and need a strong large coffee and 5-10 mg of yohimbine to get going.
Enough yapping, on to today's pitiful numbers:
Squat (below parallel to a 14inch box): 1X45X8; 1X95X6; 1X145X3; 1X185X3; 3X5X205 (coordination is way off, this is going to take a while)
Flat Bench: 1X45X8; 1X95X6; 1X135X3; 1X2X165; 3X5X190
Horizontal Pull-ups: 3X8XBW
Plank (different positons): 1X2min
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Impressive history. Why do you lift on an empty stomach? Seems counterproductive.
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I almost always lift on empty stomach.Originally Posted by carson
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Same here, it doesn't slow me down.
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If I train early in the morning, say 5 or 5:30, an empty stomach doesn't matter. If I train in the p.m. I feel terrible and weak if my stomach is empty. I dunno...
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This! Also you get used to it after a while and a good pre-workout helps too. It's supposed to improve fat burning too.
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Second day in the books. I did this workout at 3pm non fasted (overslept this morning) and had a decent workout and hit all my targets. Today's numbers:
Standing BB Press: 1X8X45; 1X6X65; 1X3X85; 3X5X95
Pullups (Unassisted): 1X8XBW; 1X6XBW; 1X5XBW
Rack Pull Deadlifts (lowest pins weights about 7" off ground): 1X5X135; 1X5X185; 1X5X205; 1X5x235; 1X5X255 (used neutral grip until last set)
Ab Rollouts with AB roller: 2X6; 1X12 (first 2 sets were done starting from the standing position and last set was done kneeling)
Push-ups: 3X15XBW (normally add weight but was doing this for recovery so took it easy)
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Workout 3 is the books and it was another 3pm workout (I was off today) and definitely not fasted. Squats are still nowhere close to feeling right but they were better than last time. I was a little sore from my last workout so I didn't push too hard. Today's numbers:
Squat: 1x8x45; 1x6x95; 1x6x135; 1x3x185; 3x5x215
Bench: 1X45X8; 1X95X6; 1X135X4; 1X2X185; 3X5X195
Horizontal Pullups: 3X8XBW
Plank (various positions): 1X3min
I was thinking of adding KB swings at the end but I was pretty beat and thought better of it.
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Didn't workout today and will go tomorrow instead. I help coaching a HS girls soccer team and decided I'd do the conditioning drills with them (not smart). I did that yesterday and am now as stiff as a stiff 90 year old today. Lower back, hamstrings and hips are shot but at least there's minimal pain. I wore my heart rate monitor for the session and had an average heart rate of 126bpm with a max of 170bpm (couldn't get it below 155 for the conditioning runs at the end of practice). I ended up logging 3.2 miles (mostly jogging and walking). I'll be going again Friday for more (hopefully they'll scrimmage).
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4 down and life to go. I got a decent workout today considering I'm still stiff from soccer practice on Tues. I also helped yesterday but was smarter and didn't condition this time. I really enjoy practice and it helps keeps me active (my average steps double when I'm coaching) but I know it will take away from weight room goals. I think the exchange is worth it. On to today's numbers:
OHP: 1X8X45; 1X4X65; 1X2X95; 3X5X105 (these felt pretty easy)
Pull ups: 3X8XBW; 3X6XBW; 3X4XBW (these were harder today but I think my weight up)
Dead Lifts: 1X5X135; 1X5X185; 1X5X205; 1X5X245; 1X5X265 (form was a struggle because my lower back and hamstrings were tight)
Push ups:3X12XBW
Ab Rolls (from standing): 3X6XBW
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