I keep thinking about starting a log and figured I’d finally get around to doing it. First, a bit of background. I’ve been lifting for 30+ years. 18 of those were competitive powerlifting, 40 meets both equipped and raw. That plus being too heavy plus various sports have left me with some beat up knees, a couple of bicep tears and some wear and tear on my shoulders. So, no more powerlifting for me – my goals are to keep the muscle I’ve got while continuing to slowly get a bit leaner and possibly drop some bodyweight along the way.
Second, current stats. 225#, 20.3% BF per my last DEXA. This was up 5.3# of lean tissue, down 3.8# of fat and down 1.8% BF since the prior years DEXA scan (I’m using the scans like a yearly physical – making sure I’m either maintaining or heading in the right direction). 43 years old.
My training the last eight weeks and the next eight weeks is inspired by this article: Total Body Training. I say inspired by as I’ve had to make enough modifications to this that it probably isn’t fair to say I’m following it.
11/9/21, Day 1, Week 1
Modified KOT Zero knee program
Miniband pullaparts: 2x30
Incline Dumbbell Bench: 3x5x95, 10x90
Dumbbell Chest Supported Row: 3x5x90, 10x70
Dumbbell Curls: 3x5x45
Floor Dumbbell Triceps 5x45, 2x5x40
Goblet Bulgarian Split Squat 2x5x70, 5x80
60 seconds rest all sets. Logged only work sets.