Started the log. Will post stats/goals/pics on the first. Just wanted to get the log started.
Goal: Cut Fat, look better by my 50th in may, Hit 225lbs (see where I am at there).
2000 k/cal daily
Protein 200-300 (I would love to hit 300 daily, but struggle to do so. If I hit 200 I will call it a win and over bonus).
Carbs: 200 or under
Fats: I dont track these. I get enough.
Mondays: Off. Walk 1 Hour
Wed: Chest/ Back/Bi/Abs
Sunday- Thinking V Burn on Sundays
Also going to try and walk 30-60 Min daily.
1/4 Monday -Walked. 1894 Calories, 171 Protein, 64 carbs, 47 fat. Having some stomach issues and did not want to put protein powder in there. Came up short on protein.
1/5. Strained my back week before last. Could not workout much last week so I took it a bit easy today. Afraid to hurt it again.
295x6. As many as possible, but I was starting to feel it a bit too much.
Circut: Ab Wheel Rollout 15, Front delt raises 15x15, Single Leg Standing Calf Raises bwx20
Went through 4 times. Ok workout, back a little stiff, but not like it was. Stomach still a bit unsettled but getting the protein in.
Circuit Fat Man Pullups BWx15, Reverse Situps, Bent Over Dum Raises 25lbsx15
Four times through.
Didn’t walk today because… well the country was going to shit, and I felt compelled to watch after work. Yesterdays totals were Calories 2254 P 233, 111carbs, 91 F
Single Arm Landmine Shoulder Press (Not sure how to calculate the weight since I am not lifting the whole bar, so I just log the plates).
45x20. + Superset of Bent Over Barbell Rows 135x30
Circuit of Single Arm Landmine Rows 65x10, AB Wheel Rollouts, Dumbbell 30 x 12 (last set was 20 reps).
Walk only 20 Min today.
Good Job BRO! Keep it going!
Friday- Off weights walked 50min incline 4 speed 2.4 (I am a slow walker lol)
Zercher Squats (I do these to keep from loading my spine and high front squats hurt my shoulders, I have to go lighter though- although I did buy a spuds squat belt and am building the platforms).
Superset of Single arm Dumbbell Deadlift 30x12 (highest db i have), front lat raise 15x15
Four times through
Walk 40 min total - 4 incline 2.5 speed.
210x20 (as many as possible)
Close Grip Press- One long drop set.
Circut- Lat Pulldown 135x12, Bent Over Row 25x15, Dumbbell Curl 30x12 (last set AMAP 20). Performed 3x with two additional sets of lat pulldowns. Calories- 2033, P 162, C158, F 84. Missed protein goal again. I am finding it hard to hit the protein goal. Ideally I would be up around 250 at least.
Monday- Walk 50 minutes.
1/12 Tuesday my back was a bit sore and I was exhausted for some reason, so I decided to just walk for 50 minutes.
1/13. Chest (I decided to skip the deadlift workout and rest my back. Am ordering a Trap bar and going to go with that, and the belt squats (as soon as my platforms are built).
Circut- 4x through- Barbell Row 185x10, Bent over lat raise 25x15, Ab Wheel rollout 15, Barbell Shrugs 185x15.
Walked 50 Minutes 4 incline 2.6 speed.
Yesterdays calories hit 2349 202P, 180 C, 62 F
Landmine Shoulder Press
50x(AMRAP) (20) Each
Circut - Fat Man Pullups x10, Reverse Situp x 15, Standing DB Curls 30x12 (AMARP on last set). Four times through.
Walked 5 incline 2.4 speed 47 Minutes.
Any HIIT? I started doing 50yrd explosive sprints sets of 10x’s
(in honor of my 48yo friend who died of a heart attack recently)
walking 50yrds back to starting point, rest for 30-60 sec, and re launching.
Cardio in mind, but activating muscles I hadn’t known in a long while! Having to seriously warm up!
Check this dude out:
I would love to do this kind of HIIT, but unfortunately, running and sprinting are out for me. My back is so bad I really have to pick and choose. I did get trap bar and am planning some loaded carry days, so I may set them up like intervals.
Lets see. Today is Jan 22nd. Hit all workouts so far. Had a two day fast this week (medical procedure), but missed the walks. Think I have a cold- Hope its a cold anyway and not something worse. Bench up to 340, hoping to hit 350 next week. Still don’t have my boxes for my squats and my back is a bit sore lately so I am trying to figure out how to hit quads with my equipment and save my back. I am thinking loaded carries for a bit until the boxes get here. Diet has been pretty solid and the two days of fasting I think set me up pretty good this week. Will try and get workouts logged more consistently.