FloppyJ's Log - 45yo gets fit - bodyweight exercises+
Join Date: Dec 2005
Posts: 3,205
Tuesday September 8 – 153.5 lbs
Squat – 10xbw, 10x45lbs, 5x95, 5x125, 5x145, 5x165, 3x10x125
Ab rollouts – 3x20
1475 cal/93 carb/52 fat/171 protein/24 fibre
Wednesday September 9 – 152.0 lbs
OHP – 8x45lbs, 5x60, 5x70, 5x75, 5x8x45
NG Chins – 10, 10
DB Hammer Curls – 2x15x20lbs
1737 cal/81 carb/92 fat/154 protein/19 fibre
Realized that I took a break from flossing also but back on track on that front too. Basically took a week long break from life in general. Hit 20.0% body fat on the scale which could mean just about anything but I will start trimming back down a bit at this point.
Join Date: Dec 2005
Posts: 3,205
Thursday September 10 – 152.1 lbs
Walk – 44:53, 2.3 miles, +16.5 lbs
1422 cal/130 carb/38 fat/155 protein/21 fibre
Not sure I believe my own logging on these poverty cals and I am targeting a bit higher. Just looking to keep things below 1850ish on average.
Join Date: Dec 2005
Posts: 3,205
Friday September 11 – 150.7 lbs
RDL – 10x45lbs, 8x45
DL – 6x95lbs, 5x125, 5x145, 5x165, 5x185, 3x10x125
Hanging Knee Raises – 3x15
1584 cal/122 carb/61 fat/161 protein/31 fibre
Saturday September 12 – 150.5 lbs
Walk – 44:41, 2.3 miles
1615 cal/142 carb/44 fat/188 protein/32 fibre
Cals staying pretty low at least for a short stint to start off what is intended to be a pretty slow cut.
Join Date: Dec 2005
Posts: 3,205
Sunday September 13 – 150.3
Bench – 10x45lbs, 5x65, 5x85, 5x95, 5x105, 4x10x65
KB Rows – 2x15x53lbs, 12x60
DB HC – 2x15x20lbs
1945 cal/108 carb/107 fat/159 protein/34 fibre
September 7 – September 13 Daily Averages: 151.5 lbs/19.6% bf/1630 cal/113 carb/66 fat/165 protein/7:23 sleep
Monday September 14 – 150.4 lbs
Walk – 44:51, 2.23 miles, +16.5 lbs
1615 cal/142 carb/44 fat/188 protein/32 fibre
Taking another week of just lifting whateverish. Will probably just add a bit of weight to what I did last week and will likely do a mix of 5x5 and 3-5x8-10 for back off sets.
Join Date: Dec 2005
Posts: 3,205
Tuesday September 15 – 150.1 lbs
Squat – 10xbw, 10x45lbs, 5x95, 5x130, 5x150, 5x170, 5x5x130
Ab rollouts – 5x20
1565 cal/123 carb/67 fat/144 protein/30 fibre
Join Date: Dec 2005
Posts: 3,205
Wednesday September 16 – 148.8 lbs
OHP – 8x45lbs, 5x60, 5x70, 5x75, 5x5x60
NG Chins – 11, 11, 10
DB Hammer Curls – 3x15x20lbs
1598 cal/134 carb/65 fat/147 protein/36 fibre
Looks like 5x5 is going to win out this week. I do enjoy that protocol much more than 5x10.
Join Date: Jun 2012
Posts: 5,905
Yeah 5x10 press is nopesauce. It's not too bad to bust out quick 10s with touch and go bench though. Shorter rom and less anal prolapse than the other compounds.
Join Date: Dec 2005
Posts: 3,205
For sure. Bench is the lift that I hate 5x10's the least on but that doesn't say much.
Join Date: Dec 2005
Posts: 3,205
Thursday September 17 – 149.6 lbs
Walk – 44:43, 2.2 miles, +17.5 lbs
1553 cal/114 carb/76 fat/129 protein/36 fibre
Join Date: Dec 2005
Posts: 3,205
Friday September 18 – 148.7 lbs
RDL – 10x45lbs, 8x45
DL – 6x95lbs, 5x125, 5x150, 5x170, 5x190, 5x5x150
Hanging Knee Raises – 5x15
1434 cal/113 carb/54 fat/153 protein/33 fibre
Saturday September 19 – 148.6 lbs
Walk – 36:29, 1.86 miles, +16.5 lbs
2457 cal/171 carb/96 fat/245 protein/35 fibre
Sunday September 20 – 149.0 lbs
Bench – 10x45lbs, 5x65, 5x90, 5x100, 5x110, 5x5x75
KB Rows – 3x15x53lbs
DB HC – 3x15x20lbs
1974 cal/129 carb/78 fat/209 protein/31 fibre
September 14 – September 20 Daily Averages: 149.3 lbs/19.3% bf/1726 cal/132 carb/69 fat/168 protein/7:05 sleep
Pretty significant increase in cals over the weekend but still fell well inline with targets for the week. Sunday marked day 300 in a row with some form of physical exercise. I had trips to Atlantis and Las Vegas wiped out this year so covid is very likely helping me on the compliance front.
Join Date: Dec 2005
Posts: 3,205
Monday September 21 – 149.5 lbs
Walk – 30:17, 1.5 miles, +17.5 lbs
1615 cal/142 carb/44 fat/188 protein/32 fibre
Tuesday September 22 – 148.4 lbs
Squat – 10xbw, 10x45lbs, 5x95, 5x135, 5x155, 5x175, 5x5x135
Ab rollouts – 5x20
1710 cal/145 carb/73 fat/129 protein/25 fibre
Wednesday September 23 – 148.0 lbs
OHP – 8x45lbs, 5x65, 5x75, 5x80, 5x5x65
NG Chins – 11, 11, 10
DB Hammer Curls – 3x15x20lbs
1798 cal/140 carb/72 fat/171 protein/39 fibre
Thursday September 24 – 148.0 lbs
Walk – 45:45, 2.08 miles, +17.5 lbs
1451 cal/73 carb/70 fat/152 protein/31 fibre
Friday September 25 – 147.9 lbs
RDL – 10x45lbs, 8x45
DL – 6x95lbs, 5x125, 5x155, 5x175, 5x195, 5x5x155
Hanging Knee Raises – 3x15
1716 cal/164 carb/67 fat/143 protein/39 fibre
Still doing trimmed down lifting sessions with very few accessories and mostly 5x5 back off sets.
Join Date: Dec 2005
Posts: 3,205
Saturday September 26 – 147.7 lbs
Walk – 48:20, 2.42 miles, +16.5 lbs
2097 cal/206 carb/74 fat/176 protein/32 fibre
Sunday September 27 – 149.0
Bench – 10x45lbs, 5x65, 5x95, 5x105, 5x115, 5x5x95
KB Rows – 3x15x53lbs
DB HC – 2x15x20lbs
1679cal/124carb/64fat/178protein/33 fibre
September 21 – September 27 Daily Averages: 148.4 lbs/19.1% bf/1703 cal/139 carb/68 fat/156 protein/7:22 sleep
If nothing else, this week was pretty good on the sleep front.
Join Date: Dec 2005
Posts: 3,205
Monday September 28 – 148.8 lbs
Walk – 40:42, 1.8 miles, +17.5 lbs
1783 cal/154 carb/47 fat/201 protein/24 fibre
Walk got cut a little short by the last stop in the movement of food through my digestive tract.
Join Date: Dec 2005
Posts: 3,205
Tuesday September 29 – 147.4 lbs
Squat – 10xbw, 10x45lbs, 5x95, 5x125, 5x145, 5x165, 5x5x125
Ab rollouts – 5x20
2036 cal/118 carb/84 fat/233 protein/31 fibre
Wednesday September 30 – 148.0 lbs
OHP – 8x45lbs, 5x55, 5x65, 5x75, 5x5x55
NG Chins – 11, 11, 11
DB Hammer Curls – 3x15x20lbs
Pullups – 7, 7, 7
1656 cal/127 carb/56 fat/180 protein/35 fibre
Felt super tired and sluggish Tuesday morning and had to drag my butt through the motions. Almost certainly was quitting after only 3 back off sets and 3 sets on the ab wheel but ended up grinding out the last couple in record slow time. Was in bed at a super reasonable hour the night before so not really sure why so fatigued. Felt less terrible on Wednesday morning.
Join Date: Dec 2005
Posts: 3,205
Thursday October 1
Walk – 45:48, 2.19 miles, +17.5 lbs
1480 cal/103 carb/59 fat/167 protein/30 fibre
Friday October 2 – 147.1 lbs
RDL – 10x45lbs, 8x45
DL – 6x95lbs, 5x125, 5x145, 5x165, 5x175, 5x5x145
Hanging Knee Raises – 3x15
1566 cal/126 carb/59 fat/153 protein/21 fibre
Saturday October 3 – 147.3 lbs
Walk – 45:20, 2.22 miles, +17.5 lbs
2158 cal/166 carb/89 fat/203 protein/32 fibre
Fatigue from earlier in the week seems to have cleared itself up.
Join Date: Dec 2005
Posts: 3,205
Sunday October 4 – 147.6 lbs
Bench – 10x45lbs, 5x65, 5x85, 5x95, 5x105, 5x5x85
KB Rows – 3x15x53lbs
DB HC – 3x15x20lbs
1698 cal/151 carb/56 fat/169 protein/31 fibre
September 28 – October 4 Daily Averages: 147.7 lbs/19.1% bf/1768 cal/135 carb/64 fat/187 protein/8:01 sleep
Weight is ticking down as planned but body fat % is being stubborn. Scales are so terrible at actually measuring bf I shouldn't even worry about it but that is the number that I would like to drop.
Join Date: Dec 2005
Posts: 3,205
Monday October 5 – 147.1 lbs
Walk – 38:56, 1.82 miles, +17.5 lbs
1464 cal/127 carb/70 fat/130 protein/34 fibre
Tuesday October 6 – 146.6 lbs
Squat – 10xbw, 10x45lbs, 5x95, 5x130, 5x150, 5x170, 5x5x130
Ab rollouts – 5x20
1628 cal/95 carb/68 fat/191 protein/33 fibre
Nothing exciting going on other than I don't have to do squats for another week which is pretty exciting generally.
Join Date: Dec 2005
Posts: 3,205
Wednesday October 7 – 146.5 lbs
OHP – 8x45lbs, 5x60, 5x65, 5x75, 5x5x60
NG Chins – 11, 11, 11
DB Hammer Curls – 3x15x20lbs
Pullups – 8, 8
1686 cal/136 carb/53 fat/189 protein/33 fibre
Thursday October 8 – 146.8 lbs
Walk – 44:51, 2.3 miles, +17.5 lbs
1578 cal/108 carb/62 fat/173 protein/33 fibre
Friday October 9 – 147.0 lbs
RDL – 10x45lbs, 8x45
DL – 6x95lbs, 5x125, 5x150, 5x170, 5x185, 5x5x150
Hanging Knee Raises – 3x15
1835 cal/118 carb/62 fat/211 protein/22 fibre
Saturday October 10 – 148.0 lbs
Walk – 48:47, 2.38 miles, +16.5 lbs
2419 cal/183 carb/91 fat/236 protein/32 fibre
Sunday October 11 – 149.1 lbs
Bench – 10x45lbs, 5x65, 5x90, 5x100, 5x110, 5x5x90
KB Rows – 3x15x53lbs
2263 cal/198 carb/87 fat/195 protein/41 fibre
October 5 – October 11 Daily Averages: 147.3 lbs/18.8% bf/1839 cal/138 carb/70 fat/189 protein/7:08 sleep
Got a bit busy and it looks like I missed logging a day or two. Have not missed any days of putting in some sort of exercise. Streak is a couple weeks away from cracking 400 days in a row and filling in a full calendar year. May try to fill in some blanks.
Join Date: Dec 2005
Posts: 3,205
Monday October 12 – 148.0 lbs
Walk – 37:52, 1.94 miles, +17.5 lbs
1540 cal/114 carb/48 fat/186 protein/34 fibre
Tuesday October 13 – 148.9 lbs
Squat – 10xbw, 10x45lbs, 10x95, 5x135, 5x155, 5x175, 5x5x135
Ab rollouts – 5x20
1701 cal/143 carb/72 fat/148 protein/35 fibre
Wednesday October 14 – 148.4 lbs
OHP – 8x45lbs, 5x65, 5x65, 5x75, 5x5x65
NG Chins – 11, 11, 11
DB Hammer Curls – 3x15x20lbs
Pullups – 8, 8
1670 cal/108 carb/52 fat/208 protein/31 fibre
Thursday October 15 – 148.0 lbs
Walk – 44:19, 2.11 miles, +16.5 lbs
2200 cal/200 carb/86 fat/175 protein/36 fibre
Friday October 16 – 146.5 lbs
RDL – 10x45lbs, 8x45
DL – 6x95lbs, 5x125, 5x145, 5x165, 5x185, 5x5x145
Hanging Knee Raises – 3x15
1799 cal/179 carb/62 fat/151 protein/32 fibre
Saturday October 17 – 149.2 lbs
Walk – 43:03, 2.16 miles, +16.5 lbs
1867 cal/139 carb/65 fat/204 protein/39 fibre
Sunday October 18 – 148.8 lbs
Bench – 10x45lbs, 10x65, 5x95, 5x105, 5x115, 5x5x95
KB Rows – 3x15x53lbs
1754 cal/135 carb/50 fat/208 protein/29 fibre
October 12 – October 18 Daily Averages: 148.5 lbs/18.8% bf/1790 cal/145 carb/62 fat/183 protein/7:43 sleep
Join Date: Dec 2005
Posts: 3,205
Monday October 19 – 149.6 lbs
Walk – 43:45, 2.12 miles, +16.5 lbs
1583 cal/102 carb/66 fat/171 protein/29 fibre
Tuesday October 20 – 147.8 lbs
Squat – 10xbw, 10x45lbs, 10x95, 5x135, 5x160, 5x175, 5x5x135
Ab rollouts – 5x20
1105 cal/100 carb/46 fat/105 protein/37 fibre
Wednesday October 21 – 147.1 lbs
OHP – 8x45lbs, 5x65, 5x70, 5x75, 5x5x65
NG Chins – 11, 11, 11
DB Hammer Curls – 3x12x25lbs
Pullups – 9, 8
1418 cal/113 carb/43 fat/166 protein/24 fibre
Thursday October 22 – 146.8 lbs
Walk – 44:45, 2.26 miles, +16.5 lbs
1303 cal/92 carb/47 fat/144 protein/20 fibre
Friday October 23 – 146.5 lbs
RDL – 10x45lbs, 8x45
DL – 6x95lbs, 5x125, 5x150, 5x170, 5x190, 5x5x150
Hanging Knee Raises – 3x15
1649 cal/80 carb/60 fat/209 protein/30 fibre
Saturday October 24 – 146.5 lbs
Walk – 42:04, 2.29 miles, +16.5 lbs
2286 cal/193 carb/91 fat/190 protein/31 fibre
Sunday October 25 – 148.3 lbs
Bench – 10x45lbs, 10x65, 5x95, 5x110, 5x120, 5x5x95
KB Rows – 3x15x53lbs
BB Curls – 15x45lbs, 12x55
1695 cal/125 carb/51 fat/201 protein/36 fibre
October 19 – October 25 Daily Averages: 147.5 lbs/18.6% bf/1577 cal/115 carb/58 fat/169 protein/7:36 sleep
Join Date: Dec 2005
Posts: 3,205
Monday October 26 – 147.8 lbs
Walk – 43:43, 2.3 miles, +16.5 lbs
1461 cal/123 carb/65 fat/119 protein/29 fibre
Tuesday October 27 – 146.3 lbs
Squat – 10xbw, 10x45lbs, 5x95, 5x140, 5x160, 5x180, 5x5x140
Ab rollouts – 5x20
1376 cal/127 carb/38 fat/146 protein/22 fibre
Wednesday October 28 – 146.6 lbs
OHP – 8x45lbs, 5x65, 5x75, 5x80, 5x5x65
NG Chins – 12, 11, 11
DB Hammer Curls – 3x12x25lbs
Pullups – 10, 9
1598 cal/151 carb/51 fat/154 protein/31 fibre
Thursday October 26 – 147.0 lbs
Walk – 43:43, 2.3 miles, +17.5 lbs
1568 cal/150 carb/63 fat/123 protein/42 fibre
Friday October 30 – 146.7 lbs
RDL – 10x45lbs, 8x45
DL – 6x95lbs, 5x125, 5x135, 5x155, 5x175, 5x5x135
Hanging Knee Raises – 3x15
1826 cal/70 carb/100 fat/179 protein/14 fibre
Saturday October 31 – 146.7 lbs
Walk – 32:39, 1.8 miles, +16.5 lbs
2323 cal/246 carb/89 fat/153 protein/38 fibre
Sunday November 1 – 147.2 lbs
Bench – 10x45lbs, 10x65, 5x100, 5x115, 5x125, 5x5x100
KB Rows – 3x15x53lbs
BB Curls – 15x45lbs, 12x55
1614 cal/121 carb/48 fat/199 protein/33 fibre
October 26 – November 1 Daily Averages: 146.9 lbs/18.4% bf/1681 cal/141 carb/65 fat/153 protein/7:02 sleep
Join Date: Dec 2005
Posts: 3,205
Monday November 2 – 147.3 lbs
Walk – 43:43, 2.26 miles, +16.5 lbs
1271 cal/93 carb/43 fat/154 protein/28 fibre
Tuesday November 3 – 145.3 lbs
Squat – 10xbw, 10x45lbs, 10x95, 5x125, 5x145, 5x165, 5x5x125
Ab rollouts – 5x20
1411 cal/93 carb/46 fat/182 protein/28 fibre
Wednesday November 4 – 145.2 lbs
OHP – 8x45lbs, 5x65, 5x75, 5x80, 5x5x65
NG Chins – 12, 11, 11
DB Hammer Curls – 3x12x25lbs
Pullups – 10, 9
1527 cal/88 carb/57 fat/185 protein/14 fibre
Thursday November 5 – 145.6 lbs
Walk – 39:52, 2.82 miles, +16.5 lbs
1727 cal/122 carb/63 fat/186 protein/35 fibre
Friday November 6 – 145.7 lbs
RDL – 10x45lbs, 8x45
DL – 5x95lbs, 5x125, 5x140, 5x160, 5x180, 5x5x140
Hanging Knee Raises – 3x15
1847 cal/159 carb/67 fat/175 protein/36 fibre
Saturday November 7 – 145.9 lbs
Walk – 41:51, 2.05 miles, +16.5 lbs
1804 cal/144 carb/51 fat/216 protein/34 fibre
Sunday November 8 – 146.3 lbs
Bench – 10x45lbs, 10x65, 5x100, 5x115, 5x125, 5x5x100
KB Rows – 3x15x53lbs
BB Curls – 15x45lbs, 12x55
2041 cal/197 carb/62 fat/190 protein/36 fibre
November 2 – November 8 Daily Averages: 145.9 lbs/18.3% bf/1661 cal/128 carb/56 fat/184 protein/6:52 sleep
Join Date: Dec 2005
Posts: 3,205
Monday November 9 – 147.4 lbs
Walk – 41:32, 2.26 miles, +16.5 lbs
1649 cal/98 carb/61 fat/199 protein/33 fibre
Tuesday November 10 – 147.0 lbs
Squat – 10xbw, 10x45lbs, 10x95, 5x130, 5x150, 5x170, 5x5x130
Ab rollouts – 5x20
1543 cal/102 carb/57 fat/181 protein/32 fibre
Wednesday November 11 – 145.7 lbs
OHP – 8x45lbs, 5x65, 5x75, 5x80, 5x5x65
NG Chins – 12, 11, 10
DB Hammer Curls – 3x12x25lbs
Pullups – 10, 9
1666 cal/122 carb/78 fat/127 protein/27 fibre
Thursday November 12 – 145.5 lbs
Walk – 43:54, 2. 2 miles, +16.5 lbs
1493 cal/103 carb/60 fat/164 protein/29 fibre
Friday November 13 – 146.0 lbs
RDL – 10x45lbs, 8x45
DL – 5x95lbs, 5x125, 5x145, 5x165, 5x185, 5x5x145
Hanging Knee Raises – 3x15
1626 cal/127 carb/68 fat/160 protein/30 fibre
Saturday November 14 – 145.6 lbs
Walk – 40:33, 2.16 miles, +16.5 lbs
2272 cal/202 carb/83 fat/213 protein/36 fibre
Sunday November 15 – 146.6 lbs
Bench – 10x45lbs, 10x65, 5x95, 5x110, 5x120, 5x5x95
KB Rows – 3x15x53lbs
BB Curls – 15x45lbs
1687 cal/94 carb/33 fat/204 protein/28 fibre
November 9 – November 15 Daily Averages: 146.3 lbs/18.2% bf/1705 cal/121 carb/63 fat/178 protein/6:53 sleep
Join Date: Dec 2005
Posts: 3,205
Monday November 16 – 146.6 lbs
Walk – 44:51, 2.38 miles, +16.5 lbs
1880 cal/166 carb/67 fat/192 protein/34 fibre
Tuesday November 17 – 146.0 lbs
Squat – 10xbw, 10x45lbs, 10x95, 5x135, 5x155, 5x175, 5x5x135
Ab rollouts – 5x20
1454 cal/172 carb/40 fat/133 protein/37 fibre
Wednesday November 18 – 145.2 lbs
OHP – 8x45lbs, 5x65, 5x70, 5x75, 5x5x65
NG Chins – 12, 11, 10
DB Hammer Curls – 3x15x25lbs
Pullups – 8
1530 cal/157 carb/52 fat/135 protein/34 fibre
Thursday November 19 – 144.8 lbs
Walk – 40:43, 2. 41 miles, +16.5 lbs
1998 cal/179 carb/87 fat/149 protein/33 fibre
Friday November 20 – 146.6 lbs
RDL – 10x45lbs, 8x45
DL – 5x95lbs, 5x125, 5x145, 5x165, 5x185, 5x5x145
Hanging Knee Raises – 3x15
1872 cal/119 carb/68 fat/213 protein/29 fibre
Saturday November 21 – 146.9 lbs
Walk – 45:57, 2.43 miles, +16.5 lbs
2439 cal/211 carb/82 fat/244 protein/29 fibre
Sunday November 22 – 147.6 lbs
Bench – 10x45lbs, 10x65, 5x95, 5x110, 5x120, 5x5x95
1831 cal/177 carb/62 fat/173 protein/37 fibre
November 16 – November 22 Daily Averages: 146.2 lbs/18.3% bf/1858 cal/169 carb/65 fat/177 protein/7:08 sleep
Join Date: Dec 2005
Posts: 3,205
Monday November 23 – 147.4 lbs
Walk – 46:32, 2.4 miles, +16.5 lbs
1550 cal/141 carb/55 fat/125 protein/14 fibre
Tuesday November 24 – 145.5 lbs
Squat – 10xbw, 10x45lbs, 10x95, 5x135, 5x155, 5x175, 5x5x135
Ab rollouts – 5x20
1798 cal/123 carb/54 fat/228 protein/34 fibre
Wednesday November 25 – 147.4 lbs
OHP – 8x45lbs, 5x65, 5x70, 5x75, 5x5x65
NG Chins – 11, 11, 10
DB Hammer Curls – 3x13x25lbs
Pullups – 8
1766 cal/95 carb/62 fat/216 protein/28 fibre
Thursday November 26 – 147.3 lbs
Walk – 45:09, 2. 37 miles, +16.5 lbs
1719 cal/191 carb/54 fat/146 protein/39 fibre
Friday November 27 – 147.6 lbs
RDL – 10x45lbs, 8x45
DL – 5x95lbs, 5x125, 5x145, 5x165, 5x185, 5x5x145
Hanging Knee Raises – 3x15
Calf Raises – 15x45lbs, 20x95, 20x125x2
1793 cal/114 carb/66 fat/204 protein/28 fibre
Saturday November 28 – 147.4 lbs
Walk – 44:25, 2.31 miles, +16.5 lbs
1869 cal/151 carb/73 fat/185 protein/30 fibre
Sunday November 29
Bench – 10x45lbs, 10x65, 5x95, 5x110, 5x120, 5x5x95
KB Rows – 3x13x25lbs
1907 cal/134 carb/63 fat/215 protein/36 fibre
November 23 – November 29 Daily Averages: 147.1 lbs/18.4% bf/1772 cal/136 carb/61 fat/188 protein/7:02 sleep
