OK, I am starting a training log because I got the scare of my life about a month ago. I am a 47 year old man, 6'4", and am currently at 216.8 lbs. I have not been any kind of athlete nor have ever had a lot of strength to speak of. I had my body composition tested last month with an instrument called DEXA (Ill talk about this more in my next post) and it indicated that my total body fat was 33%. In spite of the fact that the level that is considered obese is 25%, what really scared me is this: I had it tested 2 years ago (March 2009, when I was 45), and then it was 31%. So you might think that I got heavier in that time, right? Nope. In those two years when my BF went up 2%, I actually had LOST 10 pounds...yep, all that weight loss was in MUSCLE.
That's called sarcopenia, folks.
Anyway, Im on 5/3/1 with technique help from Marc Rippitoe's "Starting Strength" book.
My 1 Rep Max's are (I know, its pretty laughable):
Bench Press: 181 lbs.
Squat: 99 lbs (yes, that's 99--not a typo).
Dead Lift: 150 lbs.
The Press: 93 lbs.
I am on my 13th week of 5/3/1: Its hard to tell if I have made any progress because its only now that I'm starting to do the Squat, Dead Lift, and (Military) Press correctly. I know that my Bench Press has not improved, but that does not surprise me.
My goals are to get my Percent Body Fat down to 29% when I get it measured a year from now, and down to 25% (out of the obesity category) when I get it measured 2 years from now.
Additional goals are to be able to do Dip's Chin ups and Pull ups without an assist machine.
Ill try to keep this log as interesting as possible. In my next post Ill talk about my DEXA scans, and what they could mean to my overall health.
All right...got to have the "before" pics: