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My Training Expedition

I have decided to start a training log to help me better track my workouts and possibly my nutrition. I use apps to track both but my training app is pretty basic and it isn’t too user friendly in looking back at workouts. This will also help me keep my accountability because I definitely would hate to let down a bunch of strangers from the internet.

My weight got out of control over the last couple years and I ballooned up to 300 Lbs. I started dieting December 2017 and have been steadily losing weight since then. I was focusing completely on my nutrition and wasn’t following a lifting program. I was simply lifting heavy to try and keep whatever muscle I had. I just completed the V-diet and weigh 202 Lbs. (https://biotest-forums.t-nation.com/t/my-v-diet-nightfall1134/7459)

I am planning on maintaining my weight somewhere around 210-215 for the next four weeks to try and discover and understand my body at this weight. Afterwards I am planning on either being in a surplus to gain mass and fill out some of the loose skin, otherwise continue to be in a deficit to lose more fat. I know I need to probably lose more fat before I bulk since my body loves to store fat.

1 Like

07/31/2018 Workout

Parallel Squat
225Lbs (85%) x 1
185Lbs (70%) x 9,
135Lbs (50%) x 16, 8, 4

Stiff Legged Deadlift
205 (85%) x 1
165Lbs (70%) x 12
115Lbs (50%) x 18, 10, 5, 2

Split Squat
135 x 10, 8, 8, 8, 6

2 mile walk afterwards.

I am currently going to be following the template for Guaranteed Muscle Mass. I will be eating at maintenance for the time being but I want to get my body conditioned for these lifts because this will be the program I will be doing if I decide to build mass vs. losing more weight. I started light on these lifts with weights that I know that I can do but will be progressively adding weight each workout.

08/02/2018 Workout

Bench Press
225 Lbs (85%) x 1
185 Lbs (70%) x 11
135 Lbs (50%) x 9, 4, 2

Incline Bench Press
115 Lbs x 12, 10, 8. 30 total reps.

Barbell Row
135 Lbs x 8, 8
115 Lbs x 12, 12

Lat Pulldowns (Overhand grip)
140 Lbs x 15, 12, 10. 37 total reps

Bicep Curl
55 Lbs x 25, 16, 10. 51 total reps

08/04/2018 Workout

Front Squats
185 Lbs (85%) x 1
145 Lbs (70%) x 13
115 Lbs (50%) x 16, 9, 4, 2

Leg Press
250 Lbs x 20, 15, 12. 47 total reps.

Walking Lunges
Bodyweight, 5 sets of 20

08/06/2018 Workout

Overhead Press
135 Lbs. (85%) x 1
115 Lbs. (70%) x 5
95 Lbs. (50%) x 10, 6, 3

Dips
Bodyweight x 10, 8, 6. 24 total reps

Dumbbell Row
55 Lbs. dumbbells x 18, 15, 12. 45 total reps

Chin-ups
Bodyweight x 8, 5, 4

Seated Curls
30 Lbs. dumbbells x 20, 16, 12. 48 total reps.

07/30/2018-08/05/2018 Summary:

Average daily calories consumed: 2,680

Average Weight: 208.1

Average Protein: 179g

Average Fat: 126g

Average Carbs: 221g

I will be looking at my average caloric intake in comparison with my overall average weight for the week and will be changing accordingly to dial in my maintenance level. I will err on the side of a surplus since I am planning on lifting for volume once I am comfortable with where my body is at.

I ended the previous diet a week ago at 202. I was taking in less than 150g carbs throughout the entire time I was dieting since November. I expected a gain in water weight once I scale back everything. Being 208, I will zero out my weight at there and assume any future gains will be from a surplus, not water.

08/07/2018 Workout

Squat
235 Lbs. (85%) x 1
195 Lbs. (70%) x 10
135 Lbs. (50%) x 18, 10, 6, 3

Stiff Legged Deadlift
225 Lbs. (85%) x 1
185 Lbs. (70%) x 14
135 Lbs. (50%) x 20, 10, 6, 3

Split Squats
115 Lbs. x 10, 10

I re-tweaked my quadriceps doing split squats during the workout. I decided to not continue the split squats. I initially injured my quad during reverse lunges so need to be careful when doing the similar motion until I can properly heal it.

08/12/2018 Workout

Bench Press
235 Lbs. (85%) x 1
195 Lbs. (70%) x 12
145 Lbs. (50%) x 17, 8, 4, 2

Incline Bench Press
115 Lbs. x 16, 10, 9. 35 total reps.

Barbell Row
145 Lbs. x 8, 8
135 Lbs. x 12, 10

Lat Pulldowns (Overhand grip)
140 Lbs. x 16, 12, 11. 39 total reps

Bicep Curl
65 Lbs. x 18, 14, 10. 42 total reps

08/06/2018-08/12/2018 Summary:

Average daily calories consumed: 2,751

Average Weight: 207.5

Average Protein: 194g

Average Fat: 126g

Average Carbs: 228g

I was off of work for the previous week. I tend to workout on my days off and have my carbs higher, while my carbs are lower on days that I work. This was consistent for this week now that I am working. On workout days my carbs were around 300g, while days that I work my carbs were right around 150g.

I am planning on keeping everything exactly as it is this next week to see if my weekly average weight goes down another half pound. If so, I will up my daily calories by 250.

08/13/2018 Workout

Front Squats
205 Lbs. (85%) x 1
165 Lbs. (70%) x 10
125 Lbs. (50%) x 14, 7, 4, 2

Leg Press
260 Lbs. x 20, 16, 12. 48 total reps.

Walking Lunges
Bodyweight, 4 sets of 20

The nagging quad injury that I caused on myself last week started to get really tight towards the third and fourth set of my walking lunges. I opted to skip the last set to let it rest until next week when I have two leg days.

08/15/2018 Workout

Overhead Press
155 Lbs. (85%) x 1
135 Lbs. (70%) x 6
95 Lbs. (50%) x 15, 7, 4

Dips
Bodyweight x 12, 8, 5. 25 total reps

Dumbbell Row
55 Lbs. dumbbells x 20, 18, 12. 50 total reps

Chin-ups
Bodyweight x 10, 6, 4, 3, 3

Seated Curls
25 Lbs. dumbbells x 20, 15, 10. 45 total reps.

08/19/2018 Workout

Squat
245 Lbs. (85%) x 1
205 Lbs. (70%) x 10
135 Lbs. (50%) x 20, 10, 5, 3

Stiff Legged Deadlift
235 Lbs. (85%) x 1
195 Lbs. (70%) x 14
145 Lbs. (50%) x 20, 10, 5, 3

Split Squats
95 Lbs. x 8, 8, 8, 6

08/13/2018-08/19/2018 Summary:

Average daily calories consumed: 3,074

Average Weight: 210

Average Protein: 201g

Average Fat: 151g

Average Carbs: 247g

My calories were higher this week so as the scale shows I gained more weight than I would have preferred. I am not going to beat myself up over it. I plan to keep the average calories around 2,800 for this next week.

I am officially going to be focusing on building mass for the next four months. The expectation is to gain a pound a week, not exceeding 230 by the end of the year. I started loading 25g of creatine yesterday and will be using Indigo 3G, Plazma, Flameout and Metabolic Drive.

I have already been using Guaranteed Muscle Mass for my workout regime. I have acclimated to the lifts that are on the program now so I will be focusing on pushing myself and increasing weight/reps on every workout.

I already gained water weight back over the last few weeks from my dieting, so I am unsure whether or not I will start holding more once my body saturates the creatine. If my weight substantially increases over the next week I will take it with a grain of salt as long as my calories are around 2,800.

08/20/2018 Workout

Bench Press
245 Lbs. (85%) x 1
205 Lbs. (70%) x 10
145 Lbs. (50%) x 18, 8, 5, 3

Incline Bench Press
115 Lbs. x 18, 12, 8. 38 total reps.

Barbell Row
145 Lbs. x 8, 8
135 Lbs. x 12, 12

Lat Pulldowns (Overhand grip)
140 Lbs. x 18, 12, 9. 39 total reps

Bicep Curl
65 Lbs. x 20, 15, 12. 47 total reps

08/22/2018 Workout

Front Squats
215 Lbs. (85%) x 1
175 Lbs. (70%) x 9
125 Lbs. (50%) x 16, 8, 5, 3

Leg Press
270 Lbs. x 20, 16, 14. 50 total reps.

Walking Lunges
Bodyweight, 5 sets of 20

08/26/2018 Workout

Overhead Press
155 Lbs. (85%) x 1
135 Lbs. (70%) x 7
95 Lbs. (50%) x 18, 8, 5

Dips
Bodyweight x 13, 9, 6. 28 total reps

Dumbbell Row
60 Lbs. dumbbells x 16, 14, 10. 40 total reps

Chin-ups
Bodyweight x 11, 6, 4, 4

Seated Curls
25 Lbs. dumbbells x 22, 16, 12. 50 total reps.

08/20/2018-08/26/2018 Summary:

Average daily calories consumed: 3,233

Average Weight: 211

Average Protein: 198g

Average Fat: 155g

Average Carbs: 262g

I am starting to get a little more relaxed with my diet. I haven’t been as strict as I should be in regards to the quality of the food that I am eating. I gained a pound over the last week so it isn’t showing yet, but I am going to buckle down a little more so I don’t gain too much fat. I will try and keep my average calories around 2,800 for this week. 3,200 is too much for my comfort level.

08/27/2018 Workout

Squat
245 Lbs. (85%) x 1
205 Lbs. (70%) x 12
145 Lbs. (50%) x 22, 12, 6, 4

Stiff Legged Deadlift
245 Lbs. (85%) x 1
205 Lbs. (70%) x 16
145 Lbs. (50%) x 25, 12, 6, 3

Split Squats
95 Lbs. x 8, 8, 8, 8

1 Like

08/29/2018 Workout

Bench Press
255 Lbs. (85%) x 1
210 Lbs. (70%) x 12
155 Lbs. (50%) x 17, 7, 4, 2

Incline Bench Press
115 Lbs. x 22, 12, 10, 44 total reps.

Barbell Row
155 Lbs. x 8, 8
145 Lbs. x 12, 10

Lat Pulldowns (Overhand grip)
140 Lbs. x 22, 15, 13. 50 total reps

Bicep Curl
65 Lbs. x 22, 16, 12. 50 total reps

09/02/2018 Workout

Front Squats
225 Lbs. (85%) x 1
185 Lbs. (70%) x 6
135 Lbs. (50%) x 14, 8, 4

Leg Press
280 Lbs. x 20, 16, 14. 50 total reps.

Walking Lunges
10# dumbbells, 5 sets of 20