Current training in late 2021/early 2022 is a modified 5/3/1 Prep and Fat Loss beginning on post 320.
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I’m a 44 year old male who has been lifting for 21 months. I had a previous log in the main training log category but quit updating it a couple months ago. I’ve kept lifting but my goals have evolved more towards overall health, being lean, and relative strength.
I’ve lost at least 60 pounds now from 280+ to about 221 now. I’m 6 ft and 3 inches. I’m looking to get down close to 200 lbs as my first and primary goal. Once there, I’ll continue to recomp and try to be as relatively strong as possible while being that lean. I’ve had ongoing and recent lab work that has encouraged me to get much leaner than I had initially planned.
Another change is that over the last 7 weeks I’ve adopted a mostly plant based diet. I’m essentially a Monday - Friday vegetarian, with only dairy as animal based food. On the weekends I’ll have meat 2-3 times. I also switched to plant based protein powder.
I am hopefully nearing the end of a long rehab on an AC joint issue. For months I tried half measures but it just kept it from healing so I finally had to accept that any upper body pressing was off limits until it was fully healed. It seems to be making significant progress but I’m not rushing it.
I’m also finding that a tilt towards sub maximal training suits me better. I currently place emphasis on squats, deadlifts, and chin ups. I have a gym membership but am mostly lifting at home and am slowly adding or building additional equipment. I have a half rack, 310 lbs of iron weights, a heavy bag and reflex bag, and just built a plate loaded kettlebell handle. The half rack also has a bar for pull ups or chin ups. Additionally, I have a set of resistance bands. I had an old bench but have disassembled it to make a decline bench. I’m also going to make a cable pully soon.
You might want to consider supplementing coallgenand/or glucosamine if yoo are plant based primarily. It will help with the connective tissue in ways a Vegetarian/Vegan diet can’t. Welcome to the club.
Thanks, I’ll check into that. I’m trying to limit supplements as much as possible. I’m currently just using the plant based protein powder, creatine, and vitamin D.
Welcome and congrats on the weight lose. I’m near your size, 6’2" and around 210. Got a few years on you. Sounds like this will be interesting to follow.
Been dealing with some patellar tendinitis the last week or more so I took an extra day this week.
Sets x reps x weight
Squat with one light band for accommodating resistance.
1 x 5 x 150 + band
1 x 5 x 180 + band
4 x 4 x 210 + band
Chin Ups
2/2/2/1
Pullovers with 3 bands
4 x 10
Barbell Curls and Triceps Push Down Superset
Curls
3 x 8 x 65
Triceps with 3 Bands
3 x 15
Kettlebell Swings
2 x 20 x 34 lbs
I’ve never squatted with bands or chains before. I’m going to try to get some chain cut at some point. My bands are the type with handles where you snap on anywhere from 1-3 bands. I squat low bar so I placed the band over my traps and hooked to J-Hooks on my half rack. I don’t know if it was ideal but it worked okay I think.
Usually I listen to some type of metal when lifting at home. Today was a little different…listened to Old Timey Radio Gunsmoke episodes.
I went to the gym today for the first time in a while. Hadn’t set up anything fo use for the deficit deadlifts. Just stood on a couple 100 lb plates.
Had a follow up appointment yesterday for the shoulder. Got a cortisone injection in the ac joint. Going for a MRI in couple of weeks given the stubborn healing of it. A week or so ago it felt about 95% better in terms of just regular movements but any loading on pressing movements aggravated it. But something seemed to cause a mild setback over recent days. Feels a little better after the injection.
3 regular
1 with a 10 second hold at top
1 regular
Kettlebell Swings
1 x 30 x 34 lbs
I may lay off the chin ups for a bit. At full extension or near full extension, that seemed to be aggravating the shoulder. Will probably shift emphasis to the inverted rows and maybe add another pull like bent over rows and focus on straying from full extension.
1 x 5 x 160 lbs
1 x 4 x 190
1 x 3 x 225
4 x 2 x 255
Bent Over Rows
5 x 7
95, 100, 105, 110, 115
Landmine Press
+25 lbs
5 x 10
Good Mornings
4 x 4 x 135
Decided to see how the shoulder would respond to landmine presses with light weight. It seemed to do well but we’ll see in the next couple of days. If I can do them, I will keep them light for a long time.
I hope I can continue to train with no interruptions. I work in a corrections setting where Covid-19 is spreading rapidly and some of those I work closest with are positive now.
. The crew in here will be interested in seeing your future progress. Welcome aboard.