Used to be in pretty good shape, now I’ve turned into the stereotypical guy who used to be in good shape and won’t shut up about it: I decided I’m going to fix that, drop bodyfat and get my press, squat and deadlift back up to respectable numbers. I’m starting this log to keep myself accountable, get some input and motivation!
A little bit about me
35, male, 89kg/195.5lbs (I just weighed myself and got the shock of my life), 175cm/5ft something.
Present lifts as of last week (when I tested)
-Squat: 6x125kg (which I believe puts my 1rm somewhere around 145-147.5kg)
-Overhead press: 1x70kg
Chronic injury sufferer (from years of contact sports and poor form in the gym)- shoulder surgeries on both sides, and an acl repair on my right knee.
I work in an office, but for quite a while I was in a much more active job, coaching group fitness and doing PT as well.
I’m from the UK originally, but was born and brought up in Dubai, UAE, which is where I currently live.
About my programming
The aim I’ve got in mind at the moment is to at least maintain the strength I have, or potentially build it a bit, whilst recomping my bodyfat to muscle ratio a bit- I’m really keen to get my pushes stronger, as I’ve had niggling shoulder injuries almost my entire life. Work at the moment is SUPER full on for me and I can’t always say I’ll have the free time or energy to work out 5x a week like I used to.
I’m a little bit of a numbers nerd (I did engineering at uni and for the first few years of my career and it’s stuck with me), so I like programming in line with my maxes and other numbers. I just came off the back of 8 weeks of 5/3/1 programming in squat, press and deadlift and I put my numbers up by about 5% BUT I’m still not where I’d like to be aesthetically so…
I’ve decided to go with a program that incorporates 3 consistent workouts a week, and 2 “optional” conditioning sessions. In the interests of still lifting heavy, but possibly getting a little bit of fatloss on the go too, I’ve elected to do a cluster set and accessor movement combo for legs, push and pull.
But what was diet, bro?
I’ve tried, with varying success, to meal prep myself the last 6 months. Unfortunately it saps a bunch of my time, and honestly, I end up forgetting things or eating more than I should SO I decided to pay for a meal prep company. Service starts tomorrow and marcos are
Here’s me complaining about how little time I have, and I’ve spent 30 minutes writing a Shakespearian essay on my training with that I’m gonna get TF outta this forum BUT I’ll update with my workout tomorrow which is my legs sesh. Stay real bros