24-Apr-2018.
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 7x5 back squat, 3x5 clean, 3x5 power snatch
waiter lunges 1x6 one hand OH bar each side
push ups 1x20
waiter lunges 1x2 one hand KB bottom up 16 kg each side, too heavy hehe
waiter lunges 1x6 one hand KB bottom up 12 kg each side
forward foot elevated split squats 1x16 16 kg each side
rear foot elevated split squats 1x16 16 kg each side
upside down push ups 1x12
waiter lunges 1x6 one hand KB bottom up 12 kg each side
60 kg 2x15 hip thrusts
skipping face pulls, curls and cable lateral raises, too late in the evening
26-Apr-2018
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 7x5 back squat, 3x5 clean, 3x5 power snatch
lunges 1x8 one hand OH bar each side
30 kg 1x3 power snatch, 1x3 oh-squat, 3x3 snatch
40 kg, 1x3 power snatch, 1x3 oh-squat, 3x3 snatch
50 kg 1x8 oh-squat
80 kg 1x3 DL
100 kg 1x3 DL
120 kg 1x3 DL
140 kg 1x10 DL
28-Apr-2018
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 clean
20 kg 1x8 oh bar waiter lunges each side
40 kg 1x10 strict press, 1x5 back squat
50 kg 6x2 strict press, 1x5 back squat, sprinkling fat grip fat guy pull ups in between
remark: 6x2 easy to recover, easy to do, but progress is very small
60 kg 1x5 back squat
80 kg 1x2 back squat
92.5 kg 2x10 back squat
remark: 2x10 @rpe9 easy to recover, hard to do, progress is noticeble
remark: 2x5 @rpe10 hard to do and makes me sick, and 3x5 @rpe10 and i feel like dying
1x6 2x22 kg dumb bell incline bench press
1x18 2x22 kg dumb bell incline bench press
1x20 1x24 kg dumb bell pull over
29-Apr-2018
Body stats
According to weigh scale
Mass: 94.0 kg (-4 kg from right before flu from 8 Mars 2018)
Fat percentage: 17.0
Muscle mass:34.5 kg
Measurements:
waist: 98 cm
neck: 42 cm
us navy body fat estimator: 22 %
no matter how i train or eat, at a certain weight my body fat is always the same
what should i do to change my body composition?
30-Apr-2018
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 clean
20 kg 1x8 waiter lunges each side
40 kg 1x5 back squat, 1x5 front squat
60 kg 1x5 back squat, 1x5 front squat
70 kg 3x8 front squat
80 kg 3x6 DL + high pull
2x12 2x18 kg dumb bell clean and press
02-May-2018
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 clean
1x20 thoracic bridge
30 kg 1x3 power clean, 1x3 oh-squat, 1x3 clean
40 kg 1x3 power clean, 1x3 oh-squat, 3x3 clean
50 kg 1x3 power clean, 1x9 oh-squat
70 kg 1x10 front squat
100 kg 1x3 DL
120 kg 1x3 DL
140 kg 1x3 DL
155 kg 6x2 DL
3x8 bw dips
face pulls, cable raises
1 Like
04-May-2018
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 clean
20 kg 1x8 waiter lunges each side
40 kg 1x5 back squat, 1x10 strict press
60 kg 1x5 back squat
80 kg 1x2 back squat
95 kg 2x10 back squat
90 kg 1x2 DL + high pull, miscalculation, thought it was 80 kg
80 kg 1x4 + 2x6 DL + high pull
82.5 kg 6x2 bench press
T-bar row 1x8 20 kg, 2x12 42.5 kg
06-May-2018
not so heavy today, working on short rest periods
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 7x5 back squat, 3x5 clean
20 kg 1x8 waiter lunges each side
lunges 1x8 one hand KB bottom up 12 kg each side
sprinkling fat guy pull ups with fat grips
rear foot elevated split squats 1x16 16 kg each side
lunges 1x8 one hand KB bottom up 12 kg each side
forward foot elevated split squats 1x16 16 kg each side
push ups 1x26
60 kg 2x16 hip thrusts
upside down push ups 1x13
exhausted, skipping face pulls, curls and cable lateral raise
1 Like
You are gonna have to dig deep into the well of calorie deficit. Look up the 5/2 diet or matidor diet on this site.
I’m not sure how well these work for us older ilks but those would be a good place to start. CT says to let your body make up the caloric deficit until 10% BF but again he is not tailoring programming to 40-50 year olds.
I seem to get stuck at 15%. I’m not sure if I need to build more muscle, or cut the hell out of my diet. I’m suspecting the latter will help the former. Once we get about 15 or so bf % it’s hard for us to put on lean mass
1 Like
08-May-2018
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 7x5 back squat, 3x5 clean
20 kg 1x8 waiter lunges each side
30 kg 1x10 power clean, 1x3 oh-squat, 3x3 clean
40 kg 1x3 power clean, 1x3 oh-squat, 3x3 clean
50 kg 1x9 oh-squat
80 kg 1x3 DL
100 kg 1x3 DL
120 kg 1x3 DL
140 kg 3x8 DL
1x8 2x22 kg dumb bell incline bench press
1x19 2x22 kg dumb bell incline bench press
1x8 1x26 kg dumb bell pull over
1x20 1x26 kg dumb bell pull over, new pr
my first new pr since the flu hit me 18-03-08
morning weight 95 kg, getting fatter by the day
hrrrm, i don’t think i will volunteer into that, the only way for me is to get seriously sick like when i got the flu and lost 10 kgs, but id rather pass on that too.
1 Like
10-May-2018
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 power clean, 1x5 clean
20 kg 1x8 waiter lunges each side
40 kg 1x5 back squat, 3x8 strict press
60 kg 1x5 back squat
80 kg 1x2 back squat
90 kg 1x2 back squat
100 kg 1x2 back squat
110 kg 6x2 back squat + fat guy pull ups
80 kg 3x6 DL + high pull
1 Like
i feel the idea quoted below need some tweaking, to distribute the stress a bit more evenly
i will also fill in with some warm up moves, and execution order
instead i will try
-
snatch, oh squat, high pull, DL conventional LR + core, dips + fgpu
-
Back squat HR, bench LR, Tbar row
-
Split squats, hip thrusts + push ups, face pulls + curls + cable flyes
-
snatch, front squat LR, DL variation HR, inclined bench db press, db pull over
-
OH press, Back squat LR + fgpu, high pull
-
Front squat HR + abs roll out or something in that style, db clean and press
2 Likes
i think i got to adjust my goal. the muscle up is beyond reach… i tried dead hang for 20 sec and a pull up this morning and my left elbow started to complain. sucks…
ok, i will try another worthy challenge that seem to be within reach in the time frame, i will try and do 40 push ups straight, no rest in between reps, with good form and full range.
3 Likes
12-May-2018
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 clean
20 kg 1x10 waiter lunges and 1 difficult turn each side
40 kg 1x5 back squat, 1x5 front squat
60 kg 1x5 back squat, 1x5 front squat
72.5 kg 1x8 front squat, was tough, reduced
70 kg 2x8 front squat
3x8 abs rollout from knees
1x8 2x12 2x18 kg dumb bell clean and press
i already feel my abs after the roll outs, ab-DOMS for some days yeeeyyy
1 Like
14-May-2018
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 clean
30 kg 1x3 power clean, 1x3 oh-squat, 3x3 clean
40 kg 1x3 power clean, 1x3 oh-squat, 3x3 clean
50 kg 1x10 oh-squat
70 kg 3x6 DL + high pull
100 kg 1x3 DL
120 kg 1x3 DL
140 kg 1x3 DL
155 kg 6x3 DL
3x8 bw dips + curls
was really pleased with 155 kg 6x3 DL, still lagging due to the flu i got 08 mars 18 but i’m getting back.
1 Like
16-May-2018
T-bar row 1x8 0 kg, 10 kg, 20 kg, 30 kg
T-bar row 2x14 42.5 kg
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 clean
20 kg 1x10 waiter lunges and 1 difficult turn right side
20 kg 1x8 waiter lunges and 1 difficult turn left side
40 kg 1x5 back squat
60 kg 1x5 back squat
80 kg 1x2 back squat
90 kg 1x2 back squat
97.5 kg 3x8 back squat
20 kg 1x10 bench press
60 kg 1x10 bench press
85 kg 6x2 bench press
1 Like
17-May-2018
1x30 push ups
18-May-2018
20 kg 1x20 RDL, 1x20 good mornings, 1x20 strict press, 5x5 back squat, 1x5 clean
20 kg 1x10 waiter lunges and 1 difficult turn each side
KB 12 kg 2x10 waiter lunges each side
KB 16 kg 1x16 front foot elevated split squats each side
KB 16 kg 1x16 rear foot elevated split squats each side
60 kg 2x18 hip thrusts
1x14 upside down push ups
4x1 pseudo planche push ups, my hands didnt like these today
3x count to 20 reverse leg extension (prolly not right name for this one)
These I gotta try
1 Like