DWarrior’s Fat Tai Chi Log - Page 4 - Health and Fitness Forum

6/26 - Monday - Diet Break Week 1

Weighed in at 230.0lbs

I'm not sure why the diet has been such a failure, but it's obviously not working. I'm doing a diet pause for two weeks, then going to resume RFL.

Overhead Press: 120lbx5x3
Squat: 225lbx5x3
Bent Over Row: 185lbx5x3
DB Curls: 40lbx6x2

Quote

07-10-2023 , 05:14 PM

#77

DWarrior

Carpal \'Tunnel

Join Date: Mar 2005 Posts: 7,787

6/30 - Friday

Weighed in at 231.4lbs.

Bench Press: 185lb x3, x4, x4
Chin-Up Lat Pulldown: 200lb x2, x5, x5
Skipped Power Cleans out of laziness and slight back pain
Deadlift: 305lbx5x1

Quote

07-10-2023 , 05:17 PM

#78

DWarrior

Carpal \'Tunnel

Join Date: Mar 2005 Posts: 7,787

7/5 - Wednesday - Deload Week and Died Break Week 2

Weighed in at 230.6lbs

Overhead Press: 125lbx1
Squat: 235lbx1
Bent Over Row: 185x1

Quote

07-10-2023 , 05:17 PM

#79

DWarrior

Carpal \'Tunnel

Join Date: Mar 2005 Posts: 7,787

7/7 - Friday

Weighed in at 228.0lbs

Bench Press: 185lbx1
Chin-Up Lat Pulldown: 200x1
Power Clean: 165x1
Deadlift: 315x1

Quote

07-10-2023 , 10:24 PM

#80

GuyThatGoesToDaGym

adept

Join Date: Jun 2022 Posts: 908

Bro split or push pull legs high volume is better for body composition than what you are doing.

Quote

07-14-2023 , 01:28 PM

#81

DWarrior

Carpal \'Tunnel

Join Date: Mar 2005 Posts: 7,787

Quote:

Originally Posted by GuyThatGoesToDaGym

Bro split or push pull legs high volume is better for body composition than what you are doing.

Yeah I have to optimize the routine once I'm off the diet, but for now I'm probably just maintaining muscle on RFL.

I think my routine was based on push pull legs, then I squeezed it into 2 days for the diet. I'll have to increase the volume.

For volume, would you recommend going with 5x5, 5x8, 3x8 or something else?

Last edited by DWarrior; 07-14-2023 at 01:33 PM.

Quote

07-15-2023 , 12:04 AM

#82

GuyThatGoesToDaGym

adept

Join Date: Jun 2022 Posts: 908

Quote:

Originally Posted by DWarrior

4x10-20

Quote

07-19-2023 , 11:11 AM

#83

DWarrior

Carpal \'Tunnel

Join Date: Mar 2005 Posts: 7,787

How long are the breaks for that rep range? 2 minutes? I was doing about 4 minutes rest on 5 rep sets.

Quote

08-04-2023 , 02:22 PM

#84

DWarrior

Carpal \'Tunnel

Join Date: Mar 2005 Posts: 7,787

Did another deload week after that, same exact workouts. Then I decided to skip 1.5 weeks of workouts altogether, so jumping back on the horse:

7/28

Weighed in at 228.6

Bench Press: 165lbx5x3
Chin-up Lat Pulldown: 180lbx5x3
Deadlift: 275lbx5x1

Skipped Power Cleans again, and didn't do side lat raises.

Quote

08-04-2023 , 02:26 PM

#85

DWarrior

Carpal \'Tunnel

Join Date: Mar 2005 Posts: 7,787

8/02

Weighed in at 227.8lbs

Overhead Press: 115lbx5x3
Squat: 195lbx5x3
Bent Over Row: 165x5x3
DB Curls: 30x8x2

I'm going to switch upper body exercises to 10x4, and I've been easing back into RFL.

Quote

08-07-2023 , 11:16 AM

#86

DWarrior

Carpal \'Tunnel

Join Date: Mar 2005 Posts: 7,787

8/06

Weighed in at 226.2lbs

Bench Press: 140lbx10, x10, x7
- wanted to do 4 sets, but felt too tired after the third set
Chin-Up Lat Pulldown: 140lbx7, 130x10x3
Side Lat Raises: 25lbx9x2
Deadlift: 285lbx5x1

Skipped Power Cleans again, going to add them back in next week.

Quote

08-09-2023 , 01:54 PM

#87

DWarrior

Carpal \'Tunnel

Join Date: Mar 2005 Posts: 7,787

8/09

Weighed in at 226.6lbs

Overhead Press: 95lbx7, 85x8, x7, x6
Squat: 205lbx5x1

Cut the day short because I wasn't feeling well and didn't feel like powering through it.

Quote

08-19-2023 , 10:07 PM

#88

DWarrior

Carpal \'Tunnel

Join Date: Mar 2005 Posts: 7,787

8/16

Weighed in at 226.2lbs

Bench Press: 135lbx10, x10, x9, x7
Chin-Up Lat Pulldown: 130lbx10x4
Side Lat Raises: 22.5lbx8x2
Deadlift: 295lbx5x1

Skipped Power Cleans again, going to start at 135lbsx3x3 next time.

Quote

09-08-2023 , 10:51 AM

#89

DWarrior

Carpal \'Tunnel

Join Date: Mar 2005 Posts: 7,787

8/20

Overhead Press: 85lb x8, x7x3
Squat: 205lb x5x1

skipped everything else.

Then a week vacation and some laziness.

Quote

09-08-2023 , 10:52 AM

#90

DWarrior

Carpal \'Tunnel

Join Date: Mar 2005 Posts: 7,787

9/02

Bench Press: 135lb x9, x7x3
Side Lat Raises: 25x6x3
Bent-Over Row: 125lb x10x3
Power Clean: 125lbx3x1
Deadlift: 255x5x1

Quote

09-08-2023 , 10:54 AM

#91

DWarrior

Carpal \'Tunnel

Join Date: Mar 2005 Posts: 7,787

9/07

Overhead Press: 85lb x7x4
Squat: 195lbx5x3
DB Curls: 30lbx8x2
Chin-Up Lat Pulldown: 130lbx10x4

Quote

09-11-2023 , 10:10 AM

#92

DWarrior

Carpal \'Tunnel

Join Date: Mar 2005 Posts: 7,787

9/10

Side Lat Raises: 17.5lbx12x3
Bench Press: 135lbx7x4
Bent Over Row: 135lbx10x4
Deadlift: 265lbx5x1

Quote

09-27-2023 , 07:29 PM

#93

DWarrior

Carpal \'Tunnel

Join Date: Mar 2005 Posts: 7,787

9/27
Overhead Press: 85lb x7, x7, x7, x6
Squat: 195lbx5x3

Skipped curls and lat pulldowns, going to get more regimented soon. I'm also going to restart fencing, there's a school a couple of blocks down from me, and then I'll probably just go to the gym once a week.

Quote

10-21-2023 , 07:29 PM

#94

DWarrior

Carpal \'Tunnel

Join Date: Mar 2005 Posts: 7,787

10/11

Restarted fencing foil. Going to practice Mondays and Wednesdays, then gym Fridays alternating my prior two-day breakdown.

1 hour fencing practice

Quote

10-21-2023 , 07:30 PM

#95

DWarrior

Carpal \'Tunnel

Join Date: Mar 2005 Posts: 7,787

10/18

1 hour fencing practice

Just got all my gear.

Quote

10-21-2023 , 07:31 PM

#96

DWarrior

Carpal \'Tunnel

Join Date: Mar 2005 Posts: 7,787

10/21

Overhead Press: 85lb x6, x6, x5, x6
Chin-Up Lat Pulldown: 130lb x10, x10, x10, x8
DB Curls: 35lb x7x2

skipped squats to be more fresh for fencing. Going to start squatting next time in a couple of weeks. Deadlifting this upcoming Friday though.