Training log

[fibula]

Weight 325.5lb. Height 5'10". Age 40. Waist 55"

Current calorie deficit ~10K/week. Diet/weight update Mondays.
(weight x sets x reps)

Squat 340x3x5 (belt)
Bench 257.5x3x5
Dead 380x1x5 (straps for work set)

c2 rower 8x0:20/1:40 (100-107m) 1:37.4/500m 39 s/m

[fibula]

60 minute row. 11,500m.

[fibula]

30 minute row. 5700m

[JohnHelton]

Congrats on starting a log here. Time to get ripped and jacked. What approach to weight loss are you using?

[fibula]

A weekly calorie deficit of 10,000 calories. My maintenance calories without are ~3200/day (measured over a 2 week period, not calculated). I do deficit days on Mon Tue Wed Fri (1500 cal), maint on Thu Sat Sun (3200), ~3000 cal of activity (rowing) through the week. It comes out to the 10k deficit, or ~2.85lb fat loss a week. The maint days timed to coincide with my heavy lifting days.

At some point I expect that my lifts/rowing/diet compliance will suffer, and I'll have to adjust what I'm doing. Probably will drop rower HIIT days first.

I'm mainly concerned about a maintainable program in the long term, not getting ripped, and I think that having regular calorie maintenance days are key to that in several ways. I've kept the weight off for a period of several years before, but it's been hard to stick to a program since family and kids.

[JohnHelton]

Good luck to you. So many ways to lose weight. Of course the deficit it key. You just have to find how to make that work for you. Auto regulate the lifts somehow. Strength may be there at times and not at others. I like LISS over HIIT. HIIT is just too hard. Makes me hungry.

I look forward to following your journey.

[fibula]

Monday weigh in: 327lb, 54in

[fibula]

Squat 345, 3 sets of 5
Press 152, 3 sets of 5
Dead 385, 1 set of 5, straps on work set
C2 Rower 8x0:20/1:40 1:36.5/500m

[fibula]

30 minute row. 6,100m.

[fibula]

Bench 260, 3 sets of 5
C2 row 8x0:20/1:40 1:31.4/500m

[mgil]

Good to see you logging. Hope you nail your goals!

[oldguy]

Bench 260, 3 sets of 5
C2 row 8x0:20/1:40 1:31.4/500m

I should probably hate you but good luck!

[fibula]

Well, I was prouder of the average row time, actually. I'm closing it on 1:29.9.

[fibula]

30min row, 5,700m

[fibula]

Squat 350, 3 sets of 5
Press 153.5, 3 sets of 5
Dead 390, 1 no strap, 4 with straps

HIIT row 8x0:20/1:40

[fibula]

60 minute row, slow

[fibula]

30 minute row, slow.

I was coughing a bit this afternoon. Assuming I'm not too sick, next week I'm going to try lifting 5 days, against this schedule:

M: Squat, Bench, HIIT
Tu: Deadlift, Press, LISS 30 min
Wed: Bench, HIIT
Thur: Deadlift, Press, LISS 30 min
Fri: Squat, Bench, HIIT
Sat: LISS 60 min
Sun: LISS 30 min

The only added volume from the current schedule is adding a third bench press day, and a second overhead press day. Otherwise it just spreads out my lifting from 3 days to 5 days. My goals are to increase press volume, and to separate squat/deadlift to separate days. I plan to increase squat/deadlift 2.5lb/workout this week. Bench/press 1.25lb/workout.

[fibula]

Monday weigh in: 325lb, 53in

[fibula]

Squat 352.5 3 sets of 5
Bench 261 3 sets of 5
HIIT 8x0:20/1:40

[fibula]

Dead 392.5 2,2,1 (no straps, ~5sec break between the 2-2-1 to recover grip, otherwise a single set)
Press 155, 3 sets of 5
LISS 30min 4942m (horrible time)

Mixing deads and LISS is tough. Also, I hated my form with straps last time, so I'm trying without again.