Well, here I go. I recently made my old goal of a bench, squat, dead lift total of over 1000 pounds (1008). I'm happy about that because in means in my 40s I'm stronger than my college days, but unfortunately at 5'6 I weigh 289 pounds (in college I weighed 210). I've thought for a long while that it would be cool to be able to lift my own body weight over my head, but while my overhead press went up so did my weight. Then two weeks ago my doctor looked at my "A1C" levels and was pretty unhappy and we had a long talk about diet and she told me I should go on low carb/sugar diet but because I exercise so much I didn't need to cut the total amount of food. So when I cook I'm doing things like using a measuring cup to not put in too much pasta and making up for it by adding more veggies and proteins. Turns out she was right and I've lost six pounds since then (resulting in my present weight).
So here was what I did at the gym yesterday:
Clean and Press (2 min rests) 145 lb: 3,3,3,3,3,3,2
Trap bar carries (1 min rests) bar+90 lb: 6 walks
Dumbbell bench (3 min rests): 80sx5, 85sx5, 90sx5, 95sx5, 100sx2
1 minute rests:
Zombie squats: 5 sets of about 5 partial reps: It's the first day I've ever tried them and I always sucked at depth for front squats, too.
Flies: 30x12, 30x10, 30x8
Box Squat with 70 lb dumbbells: 3, 3, 2,2,2
Three way Triceps on the cables: 40 x 5, 5, 5, 50x5,5,5, 60x2,2,2
Swimming for 45 minutes rotating three strokes