I am in. Will post a picture tomorrow.
Stats: H 5’10 W 252 Age 48
Goal- Fat loss.
Been lifting for a long time. A back injury in 2010 and T spine surgery (and stuffing my piehole too much) and I gained 40lbs of fat. Been working at cutting and lifting a while now, but have struggled to drop fat. Hopefully this helps zero in the focus. Probably stick to the Best Damn Workout for Natural lifters and work on diet for the time being.
I am just going to log M T W here since I just started this. Then I will log daily.
Monday- Leg Press (I am trying to add in non-back loaded squatting (such as zerchers) but I just got a forearm Tat and didnt want an infection. Anyway-
Leg Press- (with calf raise superset) 180 x 6, 360x6, 540x6, 720x6, 3,2,1 (15 sec rest bet 3,2,1)
Close grip Bench Press- 135x6, 185x6, 185x6, 225x4, 2, 2
Incline DB press- 50x10, 60x10, 70x10 (reps done at slow tempo 6 second negative) and 30 second hold on last rep.
Lat raise- (sore shoulder) -15x12, 20x12, 27.5x12, 3, 3, 3
Tuesday- I am trying to add deadlifts- They cause some non-normal back pain so I am trying to start again light and work up.
Deadlift- 135x6, 185x6, 225x6, 285x 1,1,1,1,1,1 (15sec rest between each lift)
Dumbell Pullover- 40x6, 60x10, 70x10 (slow reps with hold on last set)
Real Delt Machine- 40x12, 60x12, 70x12,3,3
Standing Barbell Curl 50x6, 75x6 85x6, 100x6,3,2,1
Smith Machine Shoulder Press
95x6, 135x6, 185 x 4,2,2 (I was planning on one more set at 225 but my shoulder was giving me some issues)
40x10, 60x10, 70x10 (slow sets with hold in down position for 20sec)
Overhead single dumbell tricepts extension: 15x10, 25x10, 27.5x10- (slow reps with 30s hold- shoulder is a bit sore on this one as well)
Machine Pec Dec- 50x12, 70x12, 110x12,3,2
That catches me up for the year. Just got over a cold and some chest congestion, so I used that as a deload (week and 1/2) and was hoping my shoulder issue would clear up. It seems a bit better, but still giving me problems. We will see how it goes. Pic upcoming.