Feel Like I'm Breaking Down

Bigger Stronger Leaner Over 35 Lifter
21

I adjusted my TM to 80% of my 1RM and I feel much better today after my workout. Today was Deadlifts.

20 min on Stairmill

Deadlifts
315 x 5
365 x 3
405 x 7

Straight Leg Stiff Legged Deadlift
3 x 12 - 225lb
RDL’s
2 x 12 - 225

Split Squats
3 x 8 - 100lb on shoulders
Front Squats
3 x 8 - 135lb

Abs

Decline Setups
3 x 10
Hanging Leg Raises
2 x 10

I weighed 302 walking in the gym today. Next week is a Deload week, I always feel lost during a deload week but feel refreshed when I start back up the week after. Right now my goal weight is under 300lbs by New Years, then under 275lbs by Easter.

22

Last week was my Deload week so not much to report. I have made some adjustments to my 5/3/1 calculations and will be using 80% of my 1 RM as my training max going forward. I am hoping this will help with some of the issues I was having. I have also ordered some Iron Mind Grippers and bands to help with the tendinitis in my elbows.

23

Week 1
Weight walking in the door with shoes on
301.6lbs

20 mins on Stair Mill - Intervals

Standing Military Press
95 x 5
115 x 5
125 x 9

Assisted Pull Ups
(assist weight of 125)
set 1 - 10 reps
Set 2 - 10 reps
set 3 - 10 reps
set 4 - 10 reps
set 5 - 6 reps
set 6 - 6 reps

Bent Cable Rows
70lbs
2 x 12 reps

Seated Shoulder Press
50lbs
set 1 - 15 reps
set 2 - 12 reps
set 3 - 12 reps

Incline DB Press
65lbs
set 1 - 12 reps
set 2 - 12 reps
set 3 - 10 reps

Close Grip Bench
135lbs
4 x 7
Hammer Curls
30lbs
4 x 12

Tricep Push Downs
65lbs
2 x 15

24

week 1 - squat
weight 302 with shoes

20 min stair mill intervals

Squat
225 x 5
265 x 5
295 x 7

Speed Squats to a box
185lbs
4 x 12

Romanian Deadlifts (focused on squeezing my glutes at the top of the movement)
185lbs
4 x 15

Standing Hamstring Curls
75lbs
2 x 10

Single Glute Press (Life Fitness Machine)
170lbs
2 x 15 each leg

Decline Sit ups
set 1 x 20
set 2 x 10
set 3 x 10
set 4 x 10

I am doing an getting on the InBody machine at my gym tomorrow to see where I am at so I can fine tune things a little for 2015. Making the adjustments to my training maxes seems to helping me so far not feel so broken after my workout each day.

25

Cardio only today.
30 min Stair Mill Intervals

Before doing my cardio I got on the InBody to see me progress.

                                  Sept 17, 2014           Dec 31,2014

Total weight 347.2 296.1
Total Body Water 161.0 153.7
Dry Lean Mass 58.8 56.9
Body Fat 127.4 85.5
BMI 44.6 38.0
PBF 36.7 28.9

I am not sure how accurate this machine is but it at least gives me point of reference. My goal was to be under 300lbs by year end. My next goal is to under 275lbs by Easter (April 5, 2015). That means I need to avg around 2lbs a week which is below my 3.4 avg so far. I think I am giving my self a reasonable goal.