I am 42 years old and I've been lifting weights since high school on and off, nothing very well thought out, mostly bodybuilding routines from the magazines. I've been seriously focusing on strength training since 2013 starting with Wendler's 5/3/1. My basic strength goals have always been a 315 bench / 405 squat / 500 deadlift. I've reached the 315 bench already but my best DL was 430 and my best squat was 390. Since reaching those numbers I realized that I was 30% + bodyfat and getting way too fat for my age. I still want to reach those strength goals but my priority is health so my goal is to get as strong as I can while staying at a healthy weight and body composition. On 2/27/18, I weighed 247 lbs., and this morning on 8/26/18, I weighed 214.8 lbs. -- a loss so far of 32 lbs. I want to get down to 210lbs. and hold that for a while.
See my old training log here: https://forum.barbellmedicine.com/forum ... aining-log
For some reason the BBM forum started marking my posts as unapproved. I was unable to get it fixed by reaching out so I just decided to start fresh over here.
LeadHorse Log
Moderator: Chebass88
-
LeadHorse
- Registered User
- Posts: 80
- Joined: Thu Aug 23, 2018 7:52 pm
- Age: 47
LeadHorse Log
Last edited by LeadHorse on Thu Aug 30, 2018 3:02 pm, edited 1 time in total.
-
LeadHorse
- Registered User
- Posts: 80
- Joined: Thu Aug 23, 2018 7:52 pm
- Age: 47
Re: LeadHorse Log
Saturday, 8/25/18
Morning Weight: 217.2 lbs. (-0.7)
Calories: 2017 (185P, 206C, 50F)
1. Squat: 275x1@7, 290x1@7, 300x1@7-8, 315x1@9, 300 -10% 270 x 3, -10% 245x5@9, -5% 235x5x4 sets (32)
2. OHP: 145x5@6-7, 150x5x2@6-7, 160x4@10, -10% 145x5 (24)
3. Standing Barbell Rows 145x6, 155x6, 135x6x2 sets
> got stronger on squats (more volume worked??), 315 was almost an 8 RPE
> rows were an after thought today, didn't do pendlay style and kept it light
Morning Weight: 217.2 lbs. (-0.7)
Calories: 2017 (185P, 206C, 50F)
1. Squat: 275x1@7, 290x1@7, 300x1@7-8, 315x1@9, 300 -10% 270 x 3, -10% 245x5@9, -5% 235x5x4 sets (32)
2. OHP: 145x5@6-7, 150x5x2@6-7, 160x4@10, -10% 145x5 (24)
3. Standing Barbell Rows 145x6, 155x6, 135x6x2 sets
> got stronger on squats (more volume worked??), 315 was almost an 8 RPE
> rows were an after thought today, didn't do pendlay style and kept it light
Last edited by LeadHorse on Sun Aug 26, 2018 8:38 am, edited 1 time in total.
-
LeadHorse
- Registered User
- Posts: 80
- Joined: Thu Aug 23, 2018 7:52 pm
- Age: 47
Re: LeadHorse Log
Sunday, 8/26/18
Morning Weight: 214.8 lbs. (-2.4)
Calories: 1996 (201P, 174C, 54F)
1. Bench Press: 250x1@7, 265x1@8-ish, -10% 240x3, -10% 215x5x5 sets
2. Deadlift: 315x5@7 but felt heavy, 335x5@7.5-8, 350x5@8-8.5, -10%, 315 x 5 x 2 sets
3. Beltless Squats 185x8@7, 195x8@9, -10% 175x8x2 sets
> may have been able to go heavier on deadlifts but it was time to move on at the gym
> beltless squats are just for extra volume/frequency on squats
> not including all my warmups but I typically do 3-4 sets leading up to my first planned work set. Nothing set in stone, whatever feels right.
Morning Weight: 214.8 lbs. (-2.4)
Calories: 1996 (201P, 174C, 54F)
1. Bench Press: 250x1@7, 265x1@8-ish, -10% 240x3, -10% 215x5x5 sets
2. Deadlift: 315x5@7 but felt heavy, 335x5@7.5-8, 350x5@8-8.5, -10%, 315 x 5 x 2 sets
3. Beltless Squats 185x8@7, 195x8@9, -10% 175x8x2 sets
> may have been able to go heavier on deadlifts but it was time to move on at the gym
> beltless squats are just for extra volume/frequency on squats
> not including all my warmups but I typically do 3-4 sets leading up to my first planned work set. Nothing set in stone, whatever feels right.
Last edited by LeadHorse on Sun Aug 26, 2018 4:53 pm, edited 5 times in total.
-
mgil
- Shitpostmaster General
- Posts: 8476
- Joined: Wed Sep 13, 2017 5:46 pm
- Location: FlabLab©®
- Age: 49
Re: LeadHorse Log
Congratulations on the weight loss, @LeadHorse!
Thanks for signing up and creating a log. Hopefully you can get to the 3/4/5 club at your current weight picking the brains of some of the folks here.
Thanks for signing up and creating a log. Hopefully you can get to the 3/4/5 club at your current weight picking the brains of some of the folks here.
-
Wilhelm
- Little Musk Ox
- Posts: 9717
- Joined: Fri Oct 27, 2017 3:58 pm
- Location: Living Room
- Age: 62
Re: LeadHorse Log
Welcome, congratulations, and much success.
-
LeadHorse
- Registered User
- Posts: 80
- Joined: Thu Aug 23, 2018 7:52 pm
- Age: 47
Re: LeadHorse Log
Thanks for the warm welcome everyone. Much appreciated.
-
LeadHorse
- Registered User
- Posts: 80
- Joined: Thu Aug 23, 2018 7:52 pm
- Age: 47
Re: LeadHorse Log
Monday, 8/27/18
Morning Weight: 214.5 (-0.3)
Calories: 1983 (206P, 202C, 37F)
10 minutes HIIT on elliptical (2 min slow / 20 sec. sprint)
Ab plank (60 sec), 2 walking laps, 30 minute walk
> reaching 200g protein w/ cottage cheese, Greek yogurt, 16.5 oz. chicken (split between two meals), skim milk, high protein microwave meal at work, trying not to rely on protein powder
Morning Weight: 214.5 (-0.3)
Calories: 1983 (206P, 202C, 37F)
10 minutes HIIT on elliptical (2 min slow / 20 sec. sprint)
Ab plank (60 sec), 2 walking laps, 30 minute walk
> reaching 200g protein w/ cottage cheese, Greek yogurt, 16.5 oz. chicken (split between two meals), skim milk, high protein microwave meal at work, trying not to rely on protein powder
Last edited by LeadHorse on Wed Aug 29, 2018 7:30 pm, edited 1 time in total.
-
LeadHorse
- Registered User
- Posts: 80
- Joined: Thu Aug 23, 2018 7:52 pm
- Age: 47
Re: LeadHorse Log
Tuesday, 8/28/18
Morning Weight: 215.6 lbs. (+1.1)
Calories: 1942 (179P, 175C, 57F)
1. Squats 240x5@7, 250x5@8, 262.5x5@9.5-10, -10%, 237.5x5, 225x5
2. OHP 170x1@8, -10%, 155 x 3, -10% 140x5, 135x5x4 sets
> squat form got shitty, too heavy, don’t be afraid to go light, who cares, goal is getting lean right now
> overall felt pretty weak today, maybe due to bad day at work, lack of focus?
Morning Weight: 215.6 lbs. (+1.1)
Calories: 1942 (179P, 175C, 57F)
1. Squats 240x5@7, 250x5@8, 262.5x5@9.5-10, -10%, 237.5x5, 225x5
2. OHP 170x1@8, -10%, 155 x 3, -10% 140x5, 135x5x4 sets
> squat form got shitty, too heavy, don’t be afraid to go light, who cares, goal is getting lean right now
> overall felt pretty weak today, maybe due to bad day at work, lack of focus?
-
LeadHorse
- Registered User
- Posts: 80
- Joined: Thu Aug 23, 2018 7:52 pm
- Age: 47
Re: LeadHorse Log
Wednesday, 8/29/18
Morning Weight: 215.8 lbs. (+0.2)
Calories: 1883 (185P, 194C, 39F)
1. Deadlifts: 395x1@8.5, -10%, 355x3, -10% 320x5x5 sets (29)
2. Bench: 210x5@7, 225x5@7, 240x5@9.5, -10% 215x5x2 (25)
Morning Weight: 215.8 lbs. (+0.2)
Calories: 1883 (185P, 194C, 39F)
1. Deadlifts: 395x1@8.5, -10%, 355x3, -10% 320x5x5 sets (29)
2. Bench: 210x5@7, 225x5@7, 240x5@9.5, -10% 215x5x2 (25)
Last edited by LeadHorse on Thu Aug 30, 2018 2:47 pm, edited 1 time in total.
-
LeadHorse
- Registered User
- Posts: 80
- Joined: Thu Aug 23, 2018 7:52 pm
- Age: 47
Re: LeadHorse Log
Thursday, 8/30/18
Morning Weight: 215.5 lbs. (-0.3)
Calories: 3029 (175P, 184C, 111F)
GPP (10 minutes HIIT, Ab plank, Leg Curls, Calf Press, Pulldowns)
> broke down and had small sausage pizza and ice cream after work
Morning Weight: 215.5 lbs. (-0.3)
Calories: 3029 (175P, 184C, 111F)
GPP (10 minutes HIIT, Ab plank, Leg Curls, Calf Press, Pulldowns)
> broke down and had small sausage pizza and ice cream after work
-
LeadHorse
- Registered User
- Posts: 80
- Joined: Thu Aug 23, 2018 7:52 pm
- Age: 47
Re: LeadHorse Log
Friday, 8/31/18
Morning Weight: 217.7 lbs. (+2.2)
Calories: 1994 (186P, 187C, 56F)
Morning Weight: 217.7 lbs. (+2.2)
Calories: 1994 (186P, 187C, 56F)
-
LeadHorse
- Registered User
- Posts: 80
- Joined: Thu Aug 23, 2018 7:52 pm
- Age: 47
Re: LeadHorse Log
Saturday, 9/1/18
Morning Weight: 217.1 lbs. (-0.6)
Calories: 1915 (200P, 168C, 47F)
1. Squat: 275x1@7, 295x1@8, -10% 265 x 3, -10% 240x5x5
2. OHP: 145x5@7, 152.5x5@8, 160x5@9, -10% 145x5x2 sets
3. Barbell Rows 135x6@6, 155x6@7-8, 155x6@7, 155x6@7
> rows are really just accessory / GPP work, not taking too seriously
Morning Weight: 217.1 lbs. (-0.6)
Calories: 1915 (200P, 168C, 47F)
1. Squat: 275x1@7, 295x1@8, -10% 265 x 3, -10% 240x5x5
2. OHP: 145x5@7, 152.5x5@8, 160x5@9, -10% 145x5x2 sets
3. Barbell Rows 135x6@6, 155x6@7-8, 155x6@7, 155x6@7
> rows are really just accessory / GPP work, not taking too seriously
-
LeadHorse
- Registered User
- Posts: 80
- Joined: Thu Aug 23, 2018 7:52 pm
- Age: 47
Re: LeadHorse Log
Sunday, 9/2/18
Morning Weight: 214.3 lbs. (-2.8)
Calories: went out for drinks w/ old friend, did not track food today
1. Deadlift: 320x5@7, 340x5@8-8.5, 355x5@8.5, -10%, 320 x 5 x 2 sets (25, 8275)
2. Beltless Squats 180x8@8-9, 190x8@8, 200x8@8.5, -10% 180x8x2 sets (40, 7440)
3. Bench Press: 245x1@8, -10% 220x3, -10% 200x5x5 sets (29, 5905)
> more interested in increasing strength on DL and squats so moved bench to last
> moving bench to last really brought down the weight but that’s what RPE is for
Morning Weight: 214.3 lbs. (-2.8)
Calories: went out for drinks w/ old friend, did not track food today
1. Deadlift: 320x5@7, 340x5@8-8.5, 355x5@8.5, -10%, 320 x 5 x 2 sets (25, 8275)
2. Beltless Squats 180x8@8-9, 190x8@8, 200x8@8.5, -10% 180x8x2 sets (40, 7440)
3. Bench Press: 245x1@8, -10% 220x3, -10% 200x5x5 sets (29, 5905)
> more interested in increasing strength on DL and squats so moved bench to last
> moving bench to last really brought down the weight but that’s what RPE is for
-
LeadHorse
- Registered User
- Posts: 80
- Joined: Thu Aug 23, 2018 7:52 pm
- Age: 47
Re: LeadHorse Log
Monday, 9/3/18 (Labor Day)
Morning Weight: 212.9 lbs. (-1.4)
Calories: did not track food today, back on track tomorrow
> drinking beer made me lose weight! LOL
> on serious note, I do not drink very often because it always destroys my calories/macros for a couple days, this was a special occasion
Morning Weight: 212.9 lbs. (-1.4)
Calories: did not track food today, back on track tomorrow
> drinking beer made me lose weight! LOL
> on serious note, I do not drink very often because it always destroys my calories/macros for a couple days, this was a special occasion
-
LeadHorse
- Registered User
- Posts: 80
- Joined: Thu Aug 23, 2018 7:52 pm
- Age: 47
Re: LeadHorse Log
Tuesday, 9/4/18
Morning Weight: 216.4 lbs. (+3.5)
Calories: 2223 (156P, 258C, 62F)
1. Squats 225x5@7, 237.5x5@7.5, 250x5@7.5, -10% 225x5x2
2. OHP 155x1@8, -10% 140 x 3, -10% 125 x 5 x 5 sets
> kept squats light today and I was weak on OHP, probably due to hangover/bad diet which is why I don't drink regularly, it really sets me back about 3 days
Morning Weight: 216.4 lbs. (+3.5)
Calories: 2223 (156P, 258C, 62F)
1. Squats 225x5@7, 237.5x5@7.5, 250x5@7.5, -10% 225x5x2
2. OHP 155x1@8, -10% 140 x 3, -10% 125 x 5 x 5 sets
> kept squats light today and I was weak on OHP, probably due to hangover/bad diet which is why I don't drink regularly, it really sets me back about 3 days
-
LeadHorse
- Registered User
- Posts: 80
- Joined: Thu Aug 23, 2018 7:52 pm
- Age: 47
Re: LeadHorse Log
Wednesday, 9/5/18
Morning Weight: 217.3 lbs. (+0.9)
Calories: 1980 (177P, 171C, 62F)
1. Deadlifts: 385x1@8, -5%, 365x3, -5% 345x5, -5% 330x5, -5% 315x5x3 sets (29 reps, 9580 lbs.)
2. Bench: 215x5@7, 230x5@7, 240x5@9, -10% 215 x 5 x 2 sets (25 reps, 5575 lbs.)
> tried multiple 5% drops on DL to 315 and liked it
Morning Weight: 217.3 lbs. (+0.9)
Calories: 1980 (177P, 171C, 62F)
1. Deadlifts: 385x1@8, -5%, 365x3, -5% 345x5, -5% 330x5, -5% 315x5x3 sets (29 reps, 9580 lbs.)
2. Bench: 215x5@7, 230x5@7, 240x5@9, -10% 215 x 5 x 2 sets (25 reps, 5575 lbs.)
> tried multiple 5% drops on DL to 315 and liked it
-
LeadHorse
- Registered User
- Posts: 80
- Joined: Thu Aug 23, 2018 7:52 pm
- Age: 47
Re: LeadHorse Log
Thursday, 9/6/18
Morning Weight: 217.3 lbs. (same)
Calories: 2002 (217P, 208C, 32F)
GPP: 10 mins HIIT, Ab plank, Leg Curls, Calf Presses, Pulldowns/Cable Rows, 2 walking laps
Morning Weight: 217.3 lbs. (same)
Calories: 2002 (217P, 208C, 32F)
GPP: 10 mins HIIT, Ab plank, Leg Curls, Calf Presses, Pulldowns/Cable Rows, 2 walking laps
-
LeadHorse
- Registered User
- Posts: 80
- Joined: Thu Aug 23, 2018 7:52 pm
- Age: 47
Re: LeadHorse Log
Friday, 9/7/18
Morning Weight: 216.2 lbs. (-1.1)
Calories: 3197 (182P, 329C, 128F)
10 minutes HIIT, 2 walking laps
> pizza and ice cream today because forgot to cook my chicken breasts
> lesson is to always have my food ready or I risk falling off into junk-food land
Morning Weight: 216.2 lbs. (-1.1)
Calories: 3197 (182P, 329C, 128F)
10 minutes HIIT, 2 walking laps
> pizza and ice cream today because forgot to cook my chicken breasts
> lesson is to always have my food ready or I risk falling off into junk-food land
-
LeadHorse
- Registered User
- Posts: 80
- Joined: Thu Aug 23, 2018 7:52 pm
- Age: 47
Re: LeadHorse Log
Saturday, 9/8/18
Morning Weight: 216.6 lbs. (+ 0.4)
Calories: 1994 (223P, 190C, 37F)
1. Squat: 300x1@8-8.5, (-5%) 285x3, 270x5, 255x5, 245x5, 235x5x2 sets (29, 7355)
2. Beltless Deadlift: 250x8@8 x 3 sets (24, 6000)
3. OHP: 140x5@7.5, 147x5@9, -10%, 135 x 5 x 3 sets (25, 3460)
> little bit of left knee pain today, nothing huge but noticeable
> just added beltless deadlifts for 3x8@8 to get more volume/frequency
> main goal is to build up my DL and Squat since I already benched 315
> have to admit the premier protein shakes (160 cal / 30g protein) are what let me hit 1g protein / lb. of bw and still stay at 2000 calories or less.
Morning Weight: 216.6 lbs. (+ 0.4)
Calories: 1994 (223P, 190C, 37F)
1. Squat: 300x1@8-8.5, (-5%) 285x3, 270x5, 255x5, 245x5, 235x5x2 sets (29, 7355)
2. Beltless Deadlift: 250x8@8 x 3 sets (24, 6000)
3. OHP: 140x5@7.5, 147x5@9, -10%, 135 x 5 x 3 sets (25, 3460)
> little bit of left knee pain today, nothing huge but noticeable
> just added beltless deadlifts for 3x8@8 to get more volume/frequency
> main goal is to build up my DL and Squat since I already benched 315
> have to admit the premier protein shakes (160 cal / 30g protein) are what let me hit 1g protein / lb. of bw and still stay at 2000 calories or less.
-
LeadHorse
- Registered User
- Posts: 80
- Joined: Thu Aug 23, 2018 7:52 pm
- Age: 47
Re: LeadHorse Log
Sunday, 9/9/18
Morning Weight: 215 lbs. (-1.6 lbs.)
Calories: 2276 (238P, 210C, 54F)
1. Deadlift: 315x5@7, 335x5@7.5-8, 360x5@8.5-9, -5% 340x5, 325x5 (25, 8375)
2. Beltless Squats 180x8@7-8, 190x8@7-7.5, 200x8@7-8 (24, 4560)
3. Bench Press: 260x1@8, -5% 247 x 3, -5% 235x5, -5% 225x5x4 sets (29, 6676)
> workout lasted 1:30, DL (30 mins), Squats (15 mins), Bench (30 mins)
> these 8-rep squats always feel the same RPE, should increase the weight next time, not necessarily the volume, go for top set of 205x8
> 35 min bike ride around local river
> calories above 2000 due to a single scoop ice cream cone (275 cal)
Morning Weight: 215 lbs. (-1.6 lbs.)
Calories: 2276 (238P, 210C, 54F)
1. Deadlift: 315x5@7, 335x5@7.5-8, 360x5@8.5-9, -5% 340x5, 325x5 (25, 8375)
2. Beltless Squats 180x8@7-8, 190x8@7-7.5, 200x8@7-8 (24, 4560)
3. Bench Press: 260x1@8, -5% 247 x 3, -5% 235x5, -5% 225x5x4 sets (29, 6676)
> workout lasted 1:30, DL (30 mins), Squats (15 mins), Bench (30 mins)
> these 8-rep squats always feel the same RPE, should increase the weight next time, not necessarily the volume, go for top set of 205x8
> 35 min bike ride around local river
> calories above 2000 due to a single scoop ice cream cone (275 cal)