Fit for Fifty beginner log

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Sunday, 3/24/24
Weight: 185.2
Waist: 38.0

Dead (H)
135 x 5
225 x 3
285 x 2
340 x 3

Squat (L)
BW x 10, 45 x 5, 95 x 5 (Pause Squat)
115 x 5
145 x 3
185 x 2
240 x 5 x 3

Row
155 x 8
135 x 10

Off the next week visiting my daughter studying abroad in Madrid...pretty happy with my progress first quarter of the year.

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Tuesday, 4/2/24
Weight: 186.7
Waist: 38.5

Squat (H)
BW x 10, 45 x 5, 95 x 5 (Pause Squat)
135 x 5
185 x 3
235 x 2
280 x 5
235 x 7

Dead (L)
135 x 5
185 x 3
245 x 2
290 x 5

Lat pulldown
125 x 8
105 x 10

First workout since my week away on vacation in Spain. Pretty pleased that I was able to repeat my weight from my last heavy squat session (280 x 5 on 3/19) this time around and will plan to increase +5 for next workout. Switching from 4x/week to 3x/week lifting schedule and dropping my light deadlift day to only one set of 5 vs 3 sets of 5 prior to see. Hoping both changes will help me continue to increase on my lifts, especially deadlift which has been stuck at 340 x 3 for about a month.

[red95blue]

Wednesday, 4/4/24
Weight: 187.5
Waist: 39.0

Bench (H)
45 x 10
95 x 5
135 x 3
175 x 2
207.5 x 4
180 x 6

Press (L)
45 x 10
55 x 5
75 x 3
100 x 2
115 x 5
105 x 6

LTE
79 x 8
69 x 8

[red95blue]

Sunday, 4/7/24
Weight: 190.6
Waist: 39.5

Dead (H)
135 x 5
225 x 3
285 x 2
340 x 3

Squat (L)
BW x 10, 45 x 5, 95 x 5 (Pause Squat)
115 x 5
145 x 3
185 x 2
240 x 5 x 3

Row
155 x 8
135 x 10

[red95blue]

Tuesday, 4/9/24
Weight: 188.7
Waist: 39.0

OHP (H)
45 x 10
65 x 5
85 x 3
115 x 2
140 x 3
120 x 6

Bench (L)
45 x 10
75 x 5
115 x 3
150 x 2
180 x 8
170 x 8

Lat Raise
30 x 12/10/10

[red95blue]

Thursday, 4/11/24
Weight: 187.9
Waist: 39.0

Squat (H)
BW x 10, 45 x 5, 95 x 5 (Pause Squat)
135 x 5
185 x 3
240 x 2
285 x 5 (+5)
240 x 6

Dead (L)
135 x 5
185 x 3
245 x 2
290 x 5

Lat pulldown
125 x 10
105 x 10

Tied my squat PR at 285, looking forward to next session!

[red95blue]

Saturday, 4/13/24
Weight: 190.2
Waist: 38.5

Bench (H)
45 x 10
95 x 5
135 x 3
175 x 2
207.5 x 5
180 x 8

Press (L)
45 x 10
55 x 5
75 x 3
100 x 2
115 x 6
105 x 8

LTE
79 x 10
69 x 10

[red95blue]

Tuesday, 4/16/24
Weight: 188.6
Waist: 39.0

Dead (H)
135 x 5
225 x 3
285 x 2
340 x 4 **PR**

Squat (L)
BW x 10, 45 x 5, 95 x 5 (Pause Squat)
115 x 5
145 x 3
185 x 2
240 x 5 x 3

Row
155 x 8
135 x 10

[red95blue]

Thursday, 4/18/24
Weight: 189.0
Waist: 39.0

OHP (H)
45 x 10
65 x 5
85 x 3
115 x 2
140 x 2
120 x 7

Bench (L)
45 x 10
75 x 5
115 x 3
150 x 2
182.5 x 6
172.5 x 7

Lat Raise
30 x 12/12/10

[red95blue]

Saturday, 4/20/24
Weight: 190.7
Waist: 39.5

Squat (H)
BW x 10, 45 x 5, 95 x 5 (Pause Squat)
135 x 5
185 x 3
245 x 2
290 x 5 (+5) **PR**
245 x 6

Dead (L)
135 x 5
185 x 3
245 x 2
290 x 5

Lat pulldown
130 x 8
110 x 10

PR on the squat, working my up to my goal of 315 for this year...all four of my main lifts are PR or better at this point, trying to build some cushion as I'm planning a cut mid-May.

I'm up ~13 lbs in bodyweight since the beginning of this year, ~11 lbs lean mass and ~2 lbs fat (80/20) ratio which I consider pretty good. Total BF is 23.5% so I still have some room to go.