I Am Not F&cked: A Log About Hope

I am starting a new log, with hope and a better attitude for health in all domains of the word. I started my previous log in 2017 and have been through a lot since that time, but have repeated a cycle of negativity reflected in yo-yo dieting and discipline. I seem to not naturally be a one cookie and put the box away kind of guy. I have drank alcohol excessively these past two months and it shows. I will be 45 in a few weeks, and would very much like to change my focus, habits, and energy.

Anyway, here’s my old log:

Hope to make a few new (older?) friends here. Goals and current stats to follow.

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1/1/24

Easily measured stats I care to measure today:

Bodyweight: 226lbs
Height: 6ft 1/2 inches
Bodyfat: who knows-bad to normal American?
Blood Pressure: 140/92
Body Temperature: 97.3F

Tape circumference:
Neck: 15.5 inches
Shoulders (widest): 50 inches
Arms (widest): (L): 15.5 inches, (R): 15.5 inches
Forearms (widest): (L): 13 inches (R): 13.5 inches
Belly (widest): 42 inches
Thighs (2 inches above knee cap): (L): 17.5 inches, (R): 18 inches
Calves (widest): (L): 15.5 inches, (R): 16 inches

Pics:


Here we go again…

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Looking forward to watching your progress!

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lets make this one a great one.

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1/2/24

5 AM wake up, grabbed some water and drove to the gym. Getting it done and beating that New Years resolution crowd.

5:3:1 ish

A1)V-Hammer Hack Squat (384 TM) (warm up sets x3) 224lbs x5, 259lbs x5, 294lbs x5, x5, x4
B1) Barbell Bench Press (195 TM) (warm up sets x3) 115lbs x5, 135lbs x5, 150lbs x5
C1) Pull Up Semi-Supinated (Bwt) x8, x6, x5
D1) Seated Hamstring Curl Machine 115lbs x8, x8, x8
E1) Seated Calf Raise Straight Knees Machine (warm up sets) 220lbs x8, x6, x6
F1) Face Pull with Overhead Press Cable 22.5lbs x10, x10, x10
G1) Barbell Preacher Curl: 60lbs x12, x10, x10

All with a slower 1-2 second eccentric. Rest periods were generally long or whatever I felt like.

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By the way I am not trying to wing this fat loss thing like I have in the past. I’m going to follow Coach Thib’s plan from the fat loss webinar he did months ago. Diet will start low carb, which I generally do better with than higher carb diets, and I’m shooting for 2400-2500 calories per day, which I will track. I am shooting for 4-6 weeks before transitioning to slightly higher carbs depending how it’s going.

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Things change after 40 don’t they? I’ll be 43 in 5 months. Best thing I did when I passed 40 is stop drinking ANY alcohol.

Consistency is king. Keep at it. :metal:

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It’s rough. I’m a fan of sedating myself. I don’t know if I’ll give the booze up forever, but I’m looking to abstain for a long while.

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1/4/24

5/3/1 ish

A few mobility moves for the low back, shoulders and hips

A1) Barbell Standing Overhead Press (155 TM) (warm up sets) 90lbs x5, 105x5, 120lbs x5, x5, x4
B1) Barbell Deadlift (295 TM) (warm up sets x2) 175lbs x5, 200lbs x5, 225lbs x5
C1) Reverse Elevated Leg Split Squat (30lbs each hand) x10, x10
D1) Incline Dumbbell Curls (warm up sets) 40lbs each hand x8, x6, x6, x6
E1) Standing Dumbbell Lateral Raise 15lbs x20
F1) Single Arm Supported Dumbbell Row 50lbs x10, x10 each
G1) Soleus Raise Machine: 50lbs x12, x12, x10
H1) Dips (Bodyweight) x8, x6, x5
J1) Seated Leg Extension Machine: (warm up sets) 150lbs x10, x10, x10

The low carbs and calorie restriction is hitting me during the workout. Not as much hustle as last session, lots of extended rest breaks. I actually find I have to add a few snacks to hit my calorie numbers. I’ve been eating so many carbs, this is probably a bit of a shock to my body. At least the fatigue is helping me sleep better.

I’m averaged about 5-6000 steps per day so far but want to increase that, just not right after my weight workout.

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1/7/24

Bodyweight: 221lbs (-5lbs)
Belly Circumference: 41" (-1")
5:3:1 ish

A1)V-Hammer Hack Squat (384 TM) (warm up sets x3) 244lbs x3, 279lbs x3, 314lbs x4, 234lbs x8, x8
B1) Barbell Bench Press (195 TM) (warm up sets x3) 125lbs x3, 140lbs x3, 160lbs x3
C1) Pull Up Semi-Supinated (Bwt) x9, x6, x5, x4
D1) Seated Hamstring Curl Machine 120lbs x8, x8, x8
E1) Seated Calf Raise Straight Knees Machine (warm up sets) 220lbs x10, x10, x9, x8
F1) Face Pull with Overhead Press Cable 22.5lbs x15, x15
G1) Barbell Preacher Curl: 60lbs x12, x10, x8

Treadmill walk with slight incline, 20 min

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In for the follow, you got this!

I tend to add in shorter walks to and from work, in my commute, plus a lunch walk. That tends to get me to around 10k steps a day fwiw.

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Diet summary last week starting 1/2/24


I could do a bit better increasing protein vs lowering fat, but collectively right now this is where I want to be. Fatigue wasn’t terrible, but a lot worse about 4-5 hours after a lifting session. I will think about where to adjust.

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1/9/24

5/3/1 ish

A few mobility moves for the low back, shoulders and hips

A1) Barbell Standing Overhead Press (155 TM) (warm up sets) 100lbs x3, 115x3, 125lbs x3, x3, x3
B1) Barbell Deadlift (300 TM) (warm up sets x2) 190lbs x3, 220lbs x3, 245lbs x4
C1) Reverse Elevated Leg Split Squat (30lbs each hand) x10, x10
D1) Incline Dumbbell Curls (warm up sets) 30lbs each hand x12, x9
E1) Standing Dumbbell Lateral Raise 15lbs x20, x15, x15
F1) Single Arm Supported Dumbbell Row 50lbs x10, x10, x10 each
G1) Soleus Raise Machine: 50lbs x12, x12, x10, x10
H1) Dips (Bodyweight) x7, x6, x6, x5, x3
J1) Seated Leg Extension Machine: skipped

Treadmill walk later, been averaging about 30 minutes indoors.

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Nice work

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1/11/24

5/3/1 ish
A1)V-Hammer Hack Squat (384 TM) (warm up sets x3) 259lbs x5, 294lbs x3, 329lbs x4
B1) Barbell Bench Press (195 TM) (warm up sets x3) 135lbs x5, 150lbs x3, 170lbs x3
C1) Pull Up Semi-Supinated (Bwt) x8, x6, x5, x4
D1) Seated Hamstring Curl Machine 120lbs x8, x8, x8
E1) Seated Calf Raise Straight Knees Machine (warm up sets) 220lbs x10, x10, x9
F1) Face Pull with Overhead Press Cable 22.5lbs x15, x15
G1) Barbell Preacher Curl: 70lbs x8, x6, x6
H1) Seated Leg Extension Machine: 150lbs x10, x10, x10

Grinding those reps. Not feeling great on the energy front- but have felt worse. Diet is on the mark- maybe a little too low calories and protein.

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1/13/24

Nearly two weeks in and I have stuck to the dietary plan. Low carb, lots of fat and protein. Zero sugar or alcohol. Heavy weights, low-ish volume, and steady state cardio only. Energy isn’t great at times but it is enough to exercise and sleep better.

The plan into next week is to continue 5/3/2 (no deload required at this point) and try to hit a daily step count of 10,000 per day. I will be doing some snow shoveling later today when the wind dies down around me. Low carb diet until at least 4 weeks as long as I am dropping weight, then lower fat and 100g/carbs per day into next month.

I hope you are all doing well. Please put that beer down and find something else to relax with!

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Yup I too look for different ways to get my daily fitness goals, fitting them into my schedule where I can.

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1/14/24
Bodyweight: 219lbs (-2lbs from last week)

5/3/1 ish

A few mobility moves for the low back, shoulders and hips

A1) Barbell Standing Overhead Press (155 TM) (warm up sets) 105lbs x5, 120x3, 135lbs x2, x2, Joker set: 115lbs x6, x6
B1) Barbell Deadlift (300 TM) (warm up sets x2) 205lbs x5, 230lbs x3, 260lbs x2, x2
C1) Reverse Elevated Leg Split Squat (35lbs each hand) x10, x10
D1) Incline Dumbbell Curls (warm up sets) 40lbs each hand x9, x9, x6
E1) Standing Dumbbell Lateral Raise 20lbs x8, x8, x8
F1) Single Arm Supported Dumbbell Row 50lbs x10, x10, x10 each
G1) Soleus Raise Machine: 50lbs x12, x11, x11, x10
H1) Dips (Bodyweight) x7, x6, x6, x5, x3
I1) Single Leg Seated HS Curl Machine: (Right only) 50lbs x10, x10, x10

Down approximately 2 more pounds, right on target. The main lift I am feeling weaker with is bodyweight dips, despite dropping 7 lbs. I am doing concentrated hamstring curls on the right leg more frequently now because I am still feeling a high hamstrings pull from a year ago when I attempted a return to running. Hopefully that pain is less re-produceable.

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Diet summary from last week:


1/16/24

5/3/1 ish
A1)V-Hammer Hack Squat (394 TM) (warm up sets x3) 234lbs x5, 269lbs x5, 304lbs x5, Jokers: 234lbs x8
B1) Barbell Bench Press (200 TM) (warm up sets x3) 120lbs x5, 135lbs x5, 155lbs x10
C1) Pull Up Semi-Supinated (Bwt) x8, x5
D1) Seated Hamstring Curl Machine 125lbs x6, x6, x6
E1) Seated Calf Raise Straight Knees Machine (warm up sets) 220lbs x10, x10, x9
F1) Face Pull with Overhead Press Cable 22.5lbs x15, x15
G1) Barbell Preacher Curl: 60lbs x12 x10, x9
H1) Seated Leg Extension Machine: 150lbs x10, x10, x10

Incline treadmill walk: 30 minutes, 3.7 mph

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