November 2nd:
swimming: 30minutes 850m (every fourth lane front crawl- rest breaststroke)

push-ups: 25-20-20-20-15=>100

November 3rd: had a hangover from the day before and my left elbow still felt a little weird, so didn’t lift today and will go for the deadlift PR attempt on Monday.

November 4th:
long run: 105min 15,37km 6:50min/km
avgHR: 160

November 5th:
Had a very bad workout today. Was warming-up my deadlift for 140kg, but I felt tired all the time. Tried twice and failed. The second time I got the bar up to my knee, but that was it. Maybe going for a PR the day after a long run was a little too much.
I'll do an easy workout tomorrow. As my program is based on percentages and the weights for a base of 135 and 140 aren't that different, this won't affect my programming too much, but I'm still a little disappointed.

November 6th:
squat: 100kgx5x3@8/8/8
OHP: 40kgx5x3@7/7/7,5
I was in a bit of a hurry, otherwise I would have added oner or two more sets of OHP.

November 7th:
hill run: 60 minutes 8,17km 7:21min/km
avgHR: 167 elevation gain: 148

Average hearrate is likely high as it was around 185 for the first 10-12 minutes while I was still on the downhill/ flat part I use for warmin-up and then suddenly dropped to 150 when the first small hill started.

push-ups: 30-25-23-23=>101
Glad I'm back to getting to 100+ in four sets. Goal is still to do it in three, but I'll do the fourth (or fifth) set to get past 100 as long as it's necessary for some extra volume.

November 8th:
squat: 100kgx5x3 @8/8/8
OHP: 40kgx5x5@7,5/7/7/7,5/7,5
deadlift: 100kgx5x3@7.5/7,5/8
all beltless

?

Thanks for keeping me honest. I apparently forgot to log my weight last Sunday. Maybe I was subconsciously too unhappy/ embarassed about it or something. Anyway things are a bit mixed. I got frustrated when I was plateauing around 84kg and felt like I was putting effort in it, but I wasn't losing any weight. It was probably reducing running activity around/ after the marathon and keeping calorie consumption at the same level.
Said frustration led to yearning for some comfort foods and the thought that I was going into "PR-week", so "gaintaining" a little would make sense. that led to the increased bodyweight. November 4th was 85,8kg(+0,7kg).
Trying out intermittent fasting didn't help. It was fine for 4-5 days, but days 6 and 7 I just felt like torture. Anyway, this weekend was the first time where I really was looking forward to going into "reducing calorie intake mode". I'm not sure whether I still should call 80kg my weightgoal. I'll just want to lose weight for my seven-day average for all the weeks until Christmas.

back to exercise:
I decided to take part in a 5k today, so I didn't exercise on Friday, only had a short run on Saturday and postponed my weighlifting workout until after the 5k.

November 10th:
easy run: 20min 2,76km 7:14min/km +3 strides afterwards
push-ups: 30-25-25-20=>100 These felt pretty hard.

November 11th:
bodyweight: (7 day average): 85,4kg(-0,4)

5k race: 28:37 5:43min/km
avgHR: 167
I turned on my watch a little too late (it showed 28:23) and they didn't subtract the time it took me to cross the starting line. There were 337 runners and I started closer to the back, so I think I broke 28:30, but I can't be 100% sure. I'm still happy about the official result (PR). Came in 211th. Splits were: 6:09/5:43/5:39/5:39/5:15 The last km was 70meters short.
I started closer to the back, and it was a pretty narrow track for the first km, so I started a little slower than I intended, but I thought I'd rather have it this way than start by overpacing.

squat: 100kgx5x3@8/8,5/8,5 (focussed on form and did these rather slowly)
OHP: 40kgx5x3@7,5/7/7 + 40kgx6@7 + 40kgx8@8 First three sets just felt too easy
deadlift: 100kgx5x3 @7,5/7/7

November 12th:
swimming: 1000m 33:23 10x(75m breaststroke + 25m front crawl)

November 13th:
Felt some pain in my lower back yesterday. It was better today, but I decided to only do the minimum number of sets on squats and OHP and skip deadlift alltogether for this workout.
squat: 112,5kgx5x3 @8/8/8
OHP: 46kgx5x3 @8/8/8

November 14th:
easy run: 8km 1:00:33 7:34min/km
avgHR: 138

push-ups: 30-25-25-21=>101

November 15th:
squat: 112,5kgx5x3@8,5/9/8,5
OHP: 46kgx5x3 @8/8,5/8

Skipped deadlifting again as it was pretty late and I was super tired (actually started yawning while loading the plates for squats).

November 16th:
hill run: 60min 8,22km 7:18min/km
avgHR: 155 elevation gain: 172m

push-ups: 32-26-26-18=>102

I‘ve recently felt a little stressed out by fixating on my weight and in addition I‘ve caught a cold, so I‘m taking a few days off from sports and logging to clear my head and get well again.

Had a really bad week and didn't do any exercise because of the cold. On Friday my cat got driven over by a bus, so my first acitity this weekend was digging a hole in our garden . I'll take a 30-40 minute walk tonight or use my stationary bike.

Because I felt stressed out about fixating on weightloss I used the cold-induced break to not step on the scale and also to indulge on food a little. Today was the first day I stepped on the scale and my weight is way up, but I feel motivated to go on a deficit again.

bodyweight: 87,5kg
I'll log the weight daily for the next week.

Sorry for your cat.

Sorry for your cat. I'd be pretty beside myself if something happened to one of ours.

Thanks guys, I always thoughth the cats were more my wife's thing, but seeing him there on the street felt rather bad. Strangely enough we adopted a puppy from a shelter this weekend. It wasn't meant as a replacement, as it had been planned for a few weeks, but at least it cheered my kids up a lot.

Anyway, getting knocked out by the cold, gave me some time to reflect on my goals and I realized with running, weightlifting and losing weight as goals (and life, job and other stuff too) I put myself under too much pressure. I am still going to do weights and go running, but I'll just have goal in one of those areas for the forseeable future.

For the next few weeks I'll focus on my bodyweight. Goal is still to keep losing on a weekly average and no particular goal weight. I've skipped running for this week, as I still feel a little under the weather, but I'll try to do a weightlifting workout at very low intensity to see how that goes. I'll reevaluate on whether to focus on weightlifting, running or weightloss in 4-6 weeks intervals.

November 25th:
went for a 30 minute walk in the evening.

November 26th:
bodyweight: 86,6kg
went for a 30 minute walk in the evening.

November 27th:
bodyweight: 85,3kg

November 28th:
bodyweight: 84,8kg
went for a 30 minute walk in the evening.

I forgot to log, but my weight fluctuated between 85 and 86,6.
December 2nd:
bodyweight: (7 day average): 86kg
Tomorrow I'll finally be able to do a weightlifting workout again.

I was finally able to do a workout again today. Basically this was just a warm-up compared to my numbers before taking a cold-induced break.

December 5th:
squat: 5x20,40,60,70,80kg
OHP: 5x20,30,35,40kg
deadlift: 5x60,80kg

I'll probably start SS from these weights again to get back to something more decent. I'll bench press as well and start with 60kg there.

Good luck with getting back to where you want to be. We need to adapt, but then fight back, if possible. A cold is as a temporary setback as you get, but a PITA anyway . Me resting the upper body for a month is maybe even more challenging…?

Thanks. I'm also not worried about it. It wasn't even a bad cold, I just couldn't seem to totally get rid of it. Maybe it's an age-thing that it took so long.

December 6th:
run: 45min 6,26km 7:12min/km
avgHR: 155

I think it depends on what virus we happen to get. Aren't there a couple of hundred different? My last flu put me out of gym business for about five days.

But let us leave that behind us, for now

December 8th:
squat: 80kgx5,5,10
bench: 60kgx5,5,8
deadlift: 80kgx10

I'm doing SS, but adding a "pseudo AMRAP", where I'm trying to go for an RPE8 set for the final set. Squat and deadlift were even below that today, so I'll do 5kg jumps here until the last set is below 10. I'll stick to 1kg increase for the upper body lifts.

December 9th:
bodyweight (7 day average): 85,5kg (-0,5)

easy run: 50min 6,6km 7:35min/km
avgHR: 156
my heartrate monitor seems to have malfunctioned and showed 180+ for the first twelve minutes and then dropped to 140. The last km was between 150 and 155. So real avgHR was likely below 150 for the whole thing.

December 11th:
squat: 85kgx5,5,10
OHP: 41kgx5,5,8
deadlift: 85kgx10
Last sets on squat and especially deadlift were RPE8 or close. I'm still going to do one more 5kg jump.