FloppyJ's Log - 45yo gets fit - bodyweight exercises+
Join Date: Dec 2005
Posts: 3,205
Sunday August 6 – xxx lbs
25 mins core, mobility and dynamic stretching stuff
Kayak 6km
2hr+ hike, just over 4.75 miles and covered about 2k foot elevation drop, +25lbs
2830 cal/164 carb/124 fat/243 protein/43 fibre
Did the same hike as the day before, minus the losing the trail and going the wrong way part which shaved 20mins off or so. I almost stopped about 4mins in as my legs and knees were kind of saying FU. Legs were pretty sore afterwards, especially my calves but not nearly as bad as I was expecting and much better than expected today.
Join Date: Dec 2005
Posts: 3,205
Monday August 7 – xxx lbs
25 mins core, mobility and dynamic stretching stuff
Decent amount of walking
OHP – 2x5x45lbs, 5x65, 2x5x75, 7x75
Chin-ups – 6x, 6x +20lbs
3235 cal/310 carb/149 fat/174 protein/47 fibre
I thought briefly about doing squats and quickly decided after a few bodyweight squats that the hikes over the last couple days would suffice for leg work. Had a reasonably healthy breakfast but filled in the rest of the day with cheeseburgers, pizza and ice cream.
Join Date: Dec 2005
Posts: 3,205
Tuesday August 8 – 146.3 lbs
Rest day
1577 cal/109 carb/70 fat/152 protein/43 fibre
Join Date: Dec 2005
Posts: 3,205
Wednesday August 9 – 144.3 lbs
25 mins core, mobility and dynamic stretching stuff
Bench – 10x45lbs, 2x5x65, 5x95, 2x5x120, 7x120, 13x100
Curls – 5x45lbs, 2x15x55
Squats – 15xbw, 2x10x45lbs, 2x5x65, 2x5x95, 3x125, 2x155, 2x5x180, 8x180, 13x155
2031 cal/130 carb/86 fat/192 protein/31 fibre
Workout felt good, think I have knocked the rust off.
Join Date: Dec 2005
Posts: 3,205
Thursday August 9 – 145.2 lbs
2hr+ hike, 5.5miles with 1,200 foot elevation gain, +25lbs
1850 cal/148 carb/60 fat/191 protein/33 fibre
Taking a couple days off work to make a long weekend and went out fairly early to get in a hike to start the day. A little over an hour into the loop I started to see a couple piles of what I thought might be bear scat, just circular piles of dried up berry husks and other vegetation. I am a bit of a city slicker though so I really have no clue. Shortly afterwards I saw a trail jogger coming towards me then quickly realized it wasn’t a person but was a moose and then quickly realized it was not a moose but a black bear. By the time I realized it was a bear it had veered off and ran through the woods away from the trail. I just stood there waiting to see if my bladder had decided to empty itself or not and once I was confident that wasn’t going to happen, I continued on. It obviously wanted as much to do with me as I wanted to do with it as it had hauled arse pretty quickly away from me. Nice hike otherwise, not as good practice as walking down the mountain trail I did last weekend but much closer to home. Took the kids to a cold war bunker museum in the afternoon so racked up a decent number of additional steps for the day. Was too lazy to do my core work afterwards.
Join Date: Dec 2005
Posts: 3,205
Friday August 10 – 141.9 lbs
OHP – 2x5x45lbs, 5x65, 2x5x80, 6x80, 10x65
Chin-ups – 6x, 6x +25lbs
RDL – 2x8x45lbs, 8x95
DL – 2x5x95lbs, 5x135, 2x175, 5x195, 7x175
1850 cal/148 carb/60 fat/191 protein/33 fibre
I weighed myself several times as I thought the reading might be off. The previous day was a mid-day weight though so I suppose it is possible. I hadn’t recorded any measurements since early June and I am shrinking pretty much everywhere. Waist across the belly button is down to 33 inches and for the first time since I have been tracking, that measurement is lower than waist at the belt line. Chest is puny, shoulders are down, I have Kermit arms but that is nothing new. The only measurements that are up are my thighs and that is likely due to inconsistent measurement practices but I choose to believe it is due to massive muscle growth. There is still plenty of fat residing around my midsection and I need to squint and heavily activate my imagination to see abs. Scale has been consistently reading sub 17% lately so I could be sub 20% bf now.
Join Date: Dec 2005
Posts: 3,205
Saturday August 11 – 143.5 lbs
1hr walk/mini-hike, 3miles with 400 foot elevation gain, +25lbs
2541 cal/168 carb/96 fat/202 protein/59 fibre
The one hour walk took closer to two hours at kidlet speed with a stop at some cool ruins next to a waterfall. I was super hungry all day and happily stuffed my face.
Join Date: Jun 2012
Posts: 5,905
Nice job on the fat loss. Time to bulk at 132?
Join Date: Dec 2005
Posts: 3,205
Plan was to bulk at 12%. Looks like I will never make 12% and that would very likely be sub-132 at this rate, so no clue. Might just keep dicking around with my lazy cross between cutting/maintaining/re-comping until the end of September then do a five month mini-bulk followed by a couple months of cutting to bring me to the beginning of May. I will likely change that plan a few times between now and then. If our weights intersect along the way I will strongly consider an immediate bulk though!
Join Date: Dec 2005
Posts: 3,205
Sunday August 13 – 144.3 lbs
25 mins core, mobility and dynamic stretching stuff
Bench – 10x45lbs, 2x5x65, 5x95, 2x5x120, 8x120
Curls – 5x45lbs, 2x13x60
Squats – 15xbw, 2x10x45lbs, 2x5x65, 2x5x95, 3x125, 2x155, 2x5x180, 9x180, 14x155
2024 cal/139 carb/71 fat/198 protein/21 fibre
I started getting ready to work out around 9:30 this morning and did not manage to actually start until 3:30 in the afternoon. Sitting on the couch with a coffee after stretching turned out to be a major mistake. No real surprise.
Join Date: Dec 2005
Posts: 3,205
Monday August 14 – 144.8 lbs
Rest day
1535 cal/95 carb/70 fat/146 protein/29 fibre
Tuesday August 15 – 143.4 lbs
Rest day
1481 cal/97 carb/53 fat/169 protein/26 fibre
Join Date: Dec 2005
Posts: 3,205
Wednesday August 16 – 142.7 lbs
OHP – 2x5x45lbs, 5x65, 2x5x80, 6x80, 11x65
Chin-ups – 6x, 6x +25lbs
Squats – 15xbw, 2x10x45lbs, 2x5x75, 5x115, 3x135, 2x165, 2x5x185, 9x185, 12x165
2033 cal/182 carb/72 fat/172 protein/28 fibre
Join Date: Dec 2005
Posts: 3,205
Thursday August 17 – 143.4 lbs
3hr hike, 7 miles with 1,200 foot elevation gain, +25lbs
2357 cal/186 carb/91 fat/203 protein/29 fibre
Join Date: Dec 2005
Posts: 3,205
Friday August 18 – 143.8 lbs
25 mins core, mobility and dynamic stretching stuff
Bench – 10x45lbs, 2x5x65, 5x95, 2x5x122.5, 7x122.5, 13x100
Curls – 5x45lbs, 2x14x60
RDL – 2x8x45lbs, 8x95, 8x115
DL – 2x5x95lbs, 5x135, 2x175, 5x195, 7x175
2014 cal/156 carb/67 fat/196 protein/31 fibre
Join Date: Dec 2005
Posts: 3,205
Saturday August 19 – 143.8 lbs
2.5hr hike at kidlet speed, 4.4 miles with 700 foot elevation gain, +25lbs
2207 cal/184 carb/91 fat/171 protein/34 fibre
The kids might move a little slow but they required surprisingly few breaks and covered a good amount of ground.
Join Date: Dec 2005
Posts: 3,205
Sunday August 20 – 144.6 lbs
OHP – 2x5x45lbs, 5x65, 2x5x80, 6x80, 12x65
Chin-ups – 7x, 6x +25lbs
Squats – 15xbw, 2x10x45lbs, 2x5x75, 5x115, 3x135, 2x165, 2x5x185, 9x185, 13x165
2155 cal/185 carb/79 fat/187 protein/30 fibre
Join Date: Dec 2005
Posts: 3,205
Monday August 21 – 143.9 lbs
Rest day
1439 cal/92 carb/59 fat/146 protein/39 fibre
I have barely been dropping one-half pound of weight per week and if it weren't for Mondays and Tuesdays it wouldn't even be that much. On the other hand I have been greatly enjoying ice cream sandwiches over the summer. This rest day was well timed as my legs appreciated the break.
Join Date: Dec 2005
Posts: 3,205
Tuesday August 22 – 143.2 lbs
Rest day
1480 cal/115 carb/50 fat/149 protein/28 fibre
I have been meaning to throw some cardio onto either Monday or Tuesday but double rest days have been more attractive lately.
Join Date: Dec 2005
Posts: 3,205
Wednesday August 23 – 143.4 lbs
25 mins core, mobility and dynamic stretching stuff
Bench – 10x45lbs, 2x5x65, 5x95, 2x5x125, 6x125, 12x105
Curls – 5x45lbs, 2x15x60
Squats – 15xbw, 2x10x45lbs, 2x5x75, 5x115, 3x135, 2x165, 2x5x190, 8x190, 13x165
2035 cal/209 carb/66 fat/163 protein/31 fibre
Bench is feeling as terrible as ever. Squats are making slow progress.
Join Date: Dec 2005
Posts: 3,205
Thursday August 25 – 144.7 lbs
A little over: 4hr hike, 9 miles, 1,600 foot elevation gain, +25lbs
2970 cal/239 carb/123 fat/235 protein/36 fibre
Good hike that ended just as the bottoms of my feet were starting to grumble. Got some experience with emergency latrine building in the woods. Fun. An ample amount of ice cream made its way into my kcal totals. Slipping a DL workout in today before heading to Montreal for the night.
Join Date: Dec 2005
Posts: 3,205
Friday August 25 – 144.0 lbs
25 mins core, mobility and dynamic stretching stuff
OHP – 2x5x45lbs, 5x65, 2x5x80, 6x80, 12x65
Chin-ups – 7x, 7x +25lbs
RDL – 2x8x45lbs, 8x95, 8x115
DL – 2x5x95lbs, 5x135, 2x175, 6x195, 7x175
1827 cal/177 carb/59 fat/155 protein/41 fibre
Join Date: Dec 2005
Posts: 3,205
Saturday August 26 – xxx lbs
2hr walk at kidlet speed
3x7 chin-ups +light backpack, prob <10 lbs
2542 cal/132 carb/123 fat/174 protein/46 fibre
Join Date: Dec 2005
Posts: 3,205
Sunday August 27 – 145.6 lbs
25 mins core, mobility and dynamic stretching stuff
Bench – 10x45lbs, 2x5x65, 5x95, 2x5x125, 7x125, 13x105
Curls – 5x45lbs, 2x13x62.5
Squats – 15xbw, 2x10x45lbs, 2x5x75, 5x115, 3x135, 2x165, 2x5x192.5, 8x192.5, 13x165
1760 cal/128 carb/65 fat/183 protein/43 fibre
Just basically going through the motions trying to avoid injury and deterioration while not pushing very hard for real progress. I have been enjoying the addition of hiking and walking probably because I love me some super low intensity. Snuck an extra rep in on bench and snuck a couple extra pounds in on squats. Both due to extra rest between sets.
Join Date: Dec 2005
Posts: 3,205
Monday August 28 – 144.2 lbs
Rest day
1531 cal/100 carb/62 fat/153 protein/39 fibre
Tuesday August 29 – 143.6 lbs
Rest day
45min walk
1531 cal/100 carb/67 fat/148 protein/42 fibre
Cals and carbs are just a coincidence over Monday/Tuesday, not a typo.
Join Date: Dec 2005
Posts: 3,205
Wednesday August 30 – 143.6 lbs
25 mins core, mobility and dynamic stretching stuff
OHP – 2x5x45lbs, 5x65, 2x5x83.25, 5x83.25, 12x65
Chin-ups – 7x, 7x +25lbs
Squats – 15xbw, 2x10x45lbs, 2x5x75, 5x115, 3x135, 2x165, 2x5x195, 7x195, 13x165
1908 cal/139 carb/79 fat/179 protein/44 fibre
Last rep of OHP on each work set was quite a struggle and very ugly. My left arm was acting up and felt pretty weak but that isn’t necessarily odd for me so I didn’t think much of it. I later realized I had an extra 1.25lb fractional weight on the left side. I’m not sure if pressing 83.25lbs or my planned 82lbs is worse. This marks a few squat sessions in a row with a new PR and I should hopefully be able to make progress for a couple more workouts.
