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Thread: Fit for Fifty beginner log

  1. #161
    Join Date
    Mar 2022
    Posts
    200

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Sunday, 1/15
    Weight: 190.3
    Waist: 40"
    Sleep: 6h5m

    Squat: 230x5x3 (+5)

    Deadlift: 260x5x3 (+5)

    Chins: BWx6/5/4

  2. #162
    Join Date
    Mar 2022
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    Tuesday, 1/17
    Weight: 190.0
    Waist: 40.5"
    Sleep: 7h59m

    Bench: 185x5x3 (+2.5)

    Press: 115x5x3 (+2.5)

  3. #163
    Join Date
    Mar 2022
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    200

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    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.

  4. #164
    Join Date
    Mar 2022
    Posts
    200

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    Sunday, 1/22
    Weight: 189.2
    Waist: 39.5"
    Sleep: 7h19m

    Bench: 187.5x5x3 (+2.5)

    Press: 117.5x5x3 (+2.5)

  5. #165
    Join Date
    Mar 2022
    Posts
    200

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    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.

  6. #166
    Join Date
    Mar 2022
    Posts
    200

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    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

  7. #167
    Join Date
    Mar 2022
    Posts
    200

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    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

  8. #168
    Join Date
    Mar 2022
    Posts
    200

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    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

  9. #169
    Join Date
    Nov 2023
    Location
    South East Tennessee
    Posts
    91

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    Welcome back! Enjoying reading your log.

  10. #170
    Join Date
    Mar 2022
    Posts
    200

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    starting strength coach development program
    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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