T Nation

98GP's Training Log

Starting off with this.

Just feeding in some background. I went from 98 to 67 kgs between March 2019 and August 2020, basically with a mix of 5/6x weekly workouts and caloric deficits. I did shed weight and a decent amount of fat, but now am dealing with a bit of loose skin/fat around my stomach and chest.

Current goal is to just get a beach-friendly bod. Fixing the saggy bits is obviously one issue, but generally need to add muscle and strength all over.

Rejoined the gym on 17 Aug 2020 (post-lockdown), and made some decent strength progress. Been able to squat (low) 70 kgs x 8 reps (first time I went over my bodyweight). Upper body is still weaker, with my bench press PR currently at 55 kg x 8 reps. Haven’t gotten back to deadlifts yet, but the last time I tried, my 3RM was 125 kg (but I was around 80 kg by weight then).

Weekly progress in the snapshot below. I’m a bit of a stats nut, blame it on my job.

Will try to log as frequently as I can going forward.

Log 1 - Monday, 21 September 2020

Chest and Core Workout:

  • 15 min / 5.2 km cycling (gymbound commute)
  • 10 min warmup – neck, arms, shoulders, legs
  • Pushups – 3 sets, till failure – 40 reps + 20 + 12
  • BB Bench Press – 12 reps x 20 kg + 8x40 + 8x50 + 8x50
  • DB Bench Press – 8x10-10 + 8x12.5 + 8x15 + 8x17.5 + 8x17.5
  • DB Bench Flye – 20x5-5 + 25x5 + 30x5
  • DB Bench Press, Decline Bench – 8x10-10 + 8x 12.5 + 8x15 + 8x17.5
  • Cable Crossover – 8x5-5 + 8x9 + 8x13 + 8x13
  • DB Crossover, low to high – 8x5-5 + 8x5 + 8x5 + 8x5
  • V-crunches, Diagonal – 3 sets of 20 reps, each side
  • Crunches, Diagonal – 4 sets of 10 reps, each side
  • 15 min / 5.2 km cycling (homebound commute)

Stats:

  • Weight – 69.6 kg (morning, post workout)
  • Height – 173 cm
  • Neck – 37 cm
  • Chest – 98 cm
  • Biceps – 35 cm (right, flexed)
  • Waist – 73 cm (minimum)
  • Pelvis – 83 cm
  • Thigh – 53 cm (midway between knee and crotch)

Macros:

  • Total Calories – 2,667
  • Protein – 148.7 g
  • Fats – 90.3 g
  • Carbs – 318.0 g
  • Fiber – 43.8 g

Weekly Photo Update: