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Old 04-13-2017, 09:50 AM   #376
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

April 12 – 153.2 lbs

Rest day

1413 cal/91 carb/52 fat/156 protein/42 fibre

Had some tickets land in my lap for game 1 of the Sens Bruins series which forced a break from working a string of 12 hour days. It was very refreshing to get away from the office for a bit and still managed to get home and into bed at a very decent time. Zero beers consumed, wtf lame.
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Old 04-14-2017, 08:15 AM   #377
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

April 13 – 153.3 lbs

2x12 hanging leg raises
25 mins mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 5x95, 3x115, 3x137.5, 2x4x137.5
Curls – 14x60lbs, 14x60
RDLs – 2x8x45lbs, 8x95
DL – 2x5x95lbs, 5x125, 5x155, 5x175

70 chin-ups
135 push-ups

2348 cal/229 carb/65 fat/215 protein/48 fibre

Felt amazing and refreshed this morning and then felt like an exhausted bag of **** all afternoon. Went home a bit early (sadly that still means after 7pm) and got an earlier start than normal on working out. Bench was a train wreck and is going to reset. Everything else went pretty well. Made supper and ate by 9:30, in bed by 10:30.
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Old 04-15-2017, 07:02 AM   #378
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

April 14 – 154.0 lbs

90 minute massage
20 mins core, mobility and dynamic stretching stuff

2x12 hanging leg raises
135 push-ups
70 chin-ups

1880 cal/168 carb/57 fat/185 protein/43 fibre

Two days in a row eating a bit more than intended due to incomplete food logs at the time I was grabbing supper. Realized after the fact in both cases. Food scale has been acting up too so I just replaced the batteries. Weight has been sticky lately and between eating extra and inaccurate food weights, no wonder why.
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Old 04-15-2017, 07:15 AM   #379
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

What is your goal weight?
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Old 04-15-2017, 09:49 AM   #380
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

185 and ripped, lol. Long term I really don't know but a bit heavier than I am now with substantial recomping would be a major improvement. In the short term I was just planning to slice off a few pounds and hit 149.x by end of April then was planning to go back to something near maintenance and just go back to slowly recomping my way below 15%bf which might take roughly forever. I do not care enough to cut four pounds in two weeks though, so I'll just keep doing what I have been doing and head back to maintenance in May regardless of where I happen to be at.

I went from a weekly average weight of 155.1 to 153.3 in week 1 of a five week mini cut, so this was going to be easy game. 2nd week average weight only dropped to 153.0 and week 3 is tracking at an average of 153.7 with 1 day to go still. Tracking numbers is fun at least.
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Old 04-15-2017, 12:38 PM   #381
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Maybe just do a proper cut to 15% and get it over with. I feel as if I wasted the first few months of my log on recomp. At 5'10" 154 I can't imagine you would need to cut for very long, certainly not for the 9+ months that I've had to.
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Old 04-16-2017, 09:04 AM   #382
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Yeah, that is a possibility as well. It's not like I really have any muscle to worry about losing if I go that route. I fear I will look like crap going that way but the reality is likely that I'll look like crappy whichever route I take. My target weight to get to 15% is likely way lower than I would think. At 147.5 last year I was still 18% (according to my scale, 20+ loco).
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Old 04-16-2017, 10:08 AM   #383
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

April 15 – 154.0 lbs

2x12 hanging leg raises

20 mins core, mobility and dynamic stretching stuff

OHP – 5x45lbs, 2x5x72.5lbs, 9x72.5
Chin-ups – 6x, 6x +20lbs
Squats – 15xbw, 2x10x45lbs, 2x5x65, 5x95, 3x125, 2x5x155, 9x155

70 chin-ups
135 push-ups

2257 cal/204 carb/86 fat/175 protein/43 fibre

Managed an extra rep on OHP and a couple extra reps on squats compared to the last time at those weights. Also managed to eat an extra couple hundred calories due to sloppy food logging for a third day in a row. Forgot about a haagen dazs snack size ice cream bar after an easter dinner. Worth every calorie.
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Old 04-17-2017, 07:10 AM   #384
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

April 16 – 155.4 lbs

25 mins core, mobility and dynamic stretching stuff

2x12 hanging leg raises
135 push-ups
70 chin-ups

1835 cal/139 carb/60 fat/194 protein/44 fibre
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Old 04-18-2017, 08:15 AM   #385
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

April 17 – 154.2 lbs

Rest Day

1483 cal/83 carb/63 fat/152 protein/32 fibre

Rest days Monday and Wednesday again this week rather than Mon/Tues due to schedule stuff. I skip breakfasts on those rest days and between that and not doing any chins or push-ups makes about a full hour difference on arrival time at the office. I bet a good 20 minutes of that differential is simply me laying in bed longer prolonging the chin and push-up pain about to hit me. The pain is never as bad as the anticipation. In fact there is generally minimal pain, it can be a bit of a grind though.
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Old 04-19-2017, 08:47 AM   #386
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

April 18 – 152.6 lbs

20 mins mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 5x95, 3x115, 2x5x120, 10x120
Curls – 5x45lbs, 13x62.5lbs, 12x62.5
Squats – 15xbw, 2x10x45lbs, 2x5x65, 5x95, 3x125, 2x145, 2x5x160, 8x160

2x12 hanging leg raises
135 push-ups
70 chin-ups

1992 cal/181 carb/71 fat/166 protein/41 fibre

I got a couple extra reps on the last set of squats compared to the last time at this weight. No extras on bench. Work continues to be insane. I continue to be tired but have been keeping up with the training and have been getting to bed at a decent time, so yay for that.
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Old 04-20-2017, 08:41 AM   #387
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

April 19 – 153.1 lbs

Rest Day

1541 cal/99 carb/61 fat/153 protein/32 fibre

Ate out for a dinner meeting so plus or minus a couple hundred calories. Dinner was a just a pretty small serving of steelhead trout with some fingerling potatoes and a hint of veggies and I think I overestimated across the board but I never really know for sure.
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Old 04-21-2017, 08:08 AM   #388
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

April 20 – 152.5 lbs

20 mins core, mobility and dynamic stretching stuff

OHP – 5x45lbs, 2x5x75, 7x75
Chin-ups – 7x, 6x +22.5lbs
RDLs – 2x8x45lbs, 8x95, 6x125
DL – 2x5x95lbs, 5x125, 5x155, 4x180

2x12 hanging leg raises
135 push-ups
70 chin-ups

1978 cal/167 carb/49 fat/217 protein/30 fibre

I thought I was going to be able to get more reps on OHP and was not happy with the last set. Ah well. I did get an extra rep on the weighted chins over what I was expecting. I stopped short on DLs and will see if I can sneak in an extra DL session at the same weight sometime this week.
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Old 04-22-2017, 09:03 AM   #389
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

April 21 – 15x.x lbs

25 mins core, mobility and dynamic stretching stuff
2x12 hanging leg raises
135 push-ups
70 chin-ups

1777 cal/118 carb/65 fat/186 protein/36 fibre

Forgot to step on the scale in the morning which is reasonably rare.
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Old 04-23-2017, 07:30 AM   #390
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

April 22 – 152.7 lbs

20+ mins mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 5x95, 3x115, 2x5x122.5, 9x122.5
Curls – 5x45lbs, 13x62.5lbs, 13x62.5
Squats – 15xbw, 2x10x45lbs, 2x5x65, 5x95, 3x125, 2x145, 2x5x165, 8x165
2x12 hanging leg raises

135 push-ups
70 chin-ups

2169 cal/208 carb/75 fat/171 protein/45 fibre

Had a client drop by my house in the morning at 8am to sign some documents in order to save them a trip downtown. Was wide awake at 5:45am so decided to just get up and get my workout out of the way first thing. So I managed to get a work out, some push-ups and chin-ups and a client meeting out of the way and get into the office before 9:30am to start my Saturday. Living the dream.
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Old 04-24-2017, 07:19 AM   #391
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

April 22 – 152.8 lbs

20+ mins core, mobility and dynamic stretching stuff
2x12 hanging leg raises
70 chin-ups
135 push-ups

PM:
RDLs – 2x8x45lbs, 8x95, 8x125
DL – 2x5x95lbs, 5x125, 5x155, 5x180

1862 cal/164 carb/63 fat/171 protein/45 fibre

Two rest days coming up and I am stoked. Did all my push-ups and chin-ups for the day first thing in the morning so I am hoping that it is going to feel more like three days of rest. I may end up taking more if need be as this week is shaping up to be most insane at work. I have not missed a workout since picking this up again at the beginning of February so I hope to close out April unblemished but it sure won’t be the end of the world to miss a session especially when so ridiculously busy at work. I snuck in a bonus DL session in the evening that was okay. Celebrated with ice cream. Everything hurts a bit.
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Old 04-25-2017, 07:40 AM   #392
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

April 24 – 152.6 lbs

Rest Day

1446 cal/94 carb/59 fat/147 protein/32 fibre

Last edited by FloppyJ; 04-25-2017 at 07:41 AM. Reason: date
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Old 04-26-2017, 07:29 AM   #393
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

April 25 – 152.5 lbs

Rest Day

1392 cal/103 carb/45 fat/152 protein/34 fibre
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Old 04-26-2017, 08:06 AM   #394
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

You're a machine.
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Old 04-27-2017, 08:31 AM   #395
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

April 26 – 152.3 lbs

2x12 hanging leg raises
70 chin-ups
135 push-ups

20+ mins core, mobility and dynamic stretching stuff

OHP – 5x45lbs, 2x5x77.5lbs, 6x77.5
Chin-ups – 7x, 6x +25lbs
Squats – 15xbw, 2x10x45lbs, 2x5x65, 5x95, 3x125, 2x145, 2x5x170, 8x170

2041 cal/173 carb/59 fat/211 protein/50 fibre

Workout by Clint Eastwood.
The good: weighted chins
The bad: only 6 reps on last set of OHP
The ugly: last rep of squats - super ugly
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Old 04-27-2017, 08:33 AM   #396
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Quote:
Originally Posted by Montecore View Post
You're a machine.
Ha, thanks Monte! An old and inefficient machine making some weird clunky sounds and emitting a funny smell...but still chugging.
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Old Yesterday, 07:06 AM   #397
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Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

April 27 – 152.8 lbs

2x12 hanging leg raises
70 chin-ups
135 push-ups

20+ mins core, mobility and dynamic stretching stuff

1553 cal/120 carb/50 fat/165 protein/41 fibre

I have been having lots of trouble sleeping lately so I keep getting up early and knocking off my core stuff, chin-ups and a good portion of the push-ups first thing in the morning. Current project at work ends Monday so I can hopefully get all sleep functions back to normal soon.
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