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01-15-2023, 11:55 AM
#161
Sunday, 1/15
Weight: 190.3
Waist: 40"
Sleep: 6h5m
Squat: 230x5x3 (+5)
Deadlift: 260x5x3 (+5)
Chins: BWx6/5/4
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01-17-2023, 08:35 AM
#162
Tuesday, 1/17
Weight: 190.0
Waist: 40.5"
Sleep: 7h59m
Bench: 185x5x3 (+2.5)
Press: 115x5x3 (+2.5)
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01-19-2023, 07:44 AM
#163
Thursday, 1/19
Weight: 187.9
Waist: 40"
Sleep: 6h51m
Squat: 235x5x3 (+5)
Deadlift: 265x5x3 (+5)
Chins: BWx7/4/5
Last edited by red95blue; 01-24-2023 at 01:05 PM.
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01-24-2023, 01:11 PM
#164
Sunday, 1/22
Weight: 189.2
Waist: 39.5"
Sleep: 7h19m
Bench: 187.5x5x3 (+2.5)
Press: 117.5x5x3 (+2.5)
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01-24-2023, 01:17 PM
#165
Tuesday, 1/24
Weight: 187.6
Waist: 38.5"
Sleep: 7h35m
Squat:
45 x 10
145 x 5
165 x5
195 x5
215 x5
240 x5 (+5)
Bench:
45 x 10
115 x 5
135 x 5
155 x 5
175 x 5
190 x 5 (+2.5)
Chins:
BW x 7/3/4
Starting a new program, Paul Horn's Radically Simple Strength. Starting with a variation of the Novice C template in his book, which is really great and is the first resource I've seen that marries programming with proper nutrition. Curious to see how it goes, but I'm bullish on the outcome.
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01-09-2024, 06:56 PM
#166
Not sure why I decided to stop logging here but I've been training consistently for the last year and I've decided to return to post training updates.
Here's the summary of 2023:
Lost total weight of 15lbs (192 -> 177), down about 11.5 in fat mass, 3.5 in lean mass. Body comp went from 72/28 lean/fat to 76/24. Waist down 3" from 40" to 37".
Lifts went up across the board w/Dead +60 (250 -> 310), Squat +35 (220 -> 255), Bench +10 (180 -> 190) and Press +10 (110 -> 120)
Spent the early part of the year getting stronger, middle part getting fat and then end of the year cutting.
Plan to start '24 is continuing Paul Horn's Radically Simple Strength, Intermediate B template (4-day Upper/Lower split workout) with goal of recomping some fat into muscle while keeping weight in the 175 - 180 range.
Tuesday, 1/9/24
Weight: 176.3
Waist: 37.0
Squat (H):
45 x 10
115 x 5
175 x 3
225 x 2
260 x 5 (+5)
225 x 8
Dead(L):
135 x 5
175 x 3
225 x 2
155 x 5
265 x 5 x 3
Lat pulldown:
80 x 10
70 x 10
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01-11-2024, 06:37 PM
#167
Wednesday, 1/10/24
Weight: 176.3
Waist: 36.5
Bench (H):
45 x 10
85 x 5
125 x 3
160 x 2
190 x 4
162 x 6
Press(L):
45 x 10
45 x 5
65 x 3
85 x 2
100 x 6
85 x 8
LTE:
62 x 10
54 x 10
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01-12-2024, 05:43 PM
#168
Friday, 1/12/24
Weight: 177.1
Waist: 37.0
Dead (H):
135 x 5
205 x 3
265 x 2
315 x 3 (+5)
Squat (L):
45 x 10
95 x 5
145 x 3
185 x 2
220 x 5 x 3
Row:
130 x 8
110 x 10
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01-12-2024, 08:27 PM
#169
Welcome back! Enjoying reading your log.
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01-14-2024, 02:53 PM
#170
Sunday, 1/14/24
Weight: 178.6
Waist: 37.5
OHP (H):
45 x 10
55 x 5
75 x 3
102 x 2
122 x 5 (+2.5)
102 x 7
Bench (L):
45 x 10
70 x 5
105 x 3
135 x 2
162 x 6
147 x 8
Lat Raise:
25 x 15/12/12
Felt great despite a couple of drinks and not the best sleep last night.
Last edited by red95blue; 01-14-2024 at 03:04 PM.
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