Terrible at logs but figure I can do one for 10 weeks.
Starting weight - 195 // Goal weight 181 with as much strength maintenance as possible.
Week Cal P F C
Week1 2925 195 130 244
Week2 2827 195 126 229
Week3 2730 195 121 215
Week4 2605 193 116 197
Week5 2483 191 110 181
Week6 2362 189 105 165
Week7 2244 187 100 150
Week8 2127 185 95 134
Week9 2013 183 89 119
Week10 1900 181 84 104
Push // Pull Split
Push Mon & Thur // Pull Tues & Fri
Wednesday - movement and mobility (TRX & Bodyweight movements)
-Primary / every session - BB Flat Bench, BB OHP, BB Squats (programming this back in)
-Secondary / variation - BB Incline Bench, Dips, Lateral & Front Raises, Leg Extensions, Kettlebell Squats, Calf Raises, Triceps Iso
-Monday - Abs
-Primary / every session - Deadlift (Thursday only), BB Rows, Lat Pull-Down, Farmers walk
-Secondary / variation - Pull-up, Chin-up, Leg Curl, Bicep Iso
-Friday - Abs
Mobility & Movement (W)
Primarily TRX & Yoga based
Programming cardio as I roll. I ride my bike to work most days but only at a medium intensity. Will be walking and running in addition to the training but probably won't log. I assume I'll average between 30-1.5 hours or cardio (which includes the low intensity bike ride to/from work). Medium intensity. No HITT training.
Saturday or Sunday when possible - Mountain biking, road biking, walking, running, primarily resting the other day (probably won't log this unless I see significant positive / negative impacts.
Other random stuff - As far as other areas I will try to get 7 hours of sleep per night. I plan to get about 70% of my carbs peri-workout. Most carbs will come from food - I take very few supplements anymore except for coffee, whey, creative, and Plasma when I have it on hand. I'm also on TRT (T cyp and AI). I'm 40 years old and excited for the next 10 weeks. I'm coming off about 3 years of heavy travel to Europe for work which really impacted my life (good and bad) and training (mostly bad). Been consistent with training since November 2016 and will not be traveling for the next 10 weeks. I don't drink, smoke, or take any prescriptions other than those associated with TRT.
Current measures of strength with side comments - these are not complete max's but pretty damn close. I'm not real strong but am happy where I'm at.
Bench - 275X3
OHP - 135X8 - I only really do volume work with OHP, usually just the damn bar for 20. Very afraid of my shoulders
Dead - 475X2
Squat - 275X5 - I'm 40 and this has always been my nemesis
I'll try to throw some progress pics up periodically.
Feedback is welcome but this is mostly just for me. Will see how this plan works and if adjustments are needed for the next go.