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Old 11-20-2017, 12:21 PM   #176
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Re: Turning forty - fatloss edition

That‘s usually not my mentality (apart from squats where I always feel a Little challenged), but as I have to alternate between 1&1.5kg jumps because of the plates I have, this feels like a rather big Jump and I barely got the last rep up.
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Old 11-22-2017, 04:37 PM   #177
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Re: Turning forty - fatloss edition

Still November 20th:
neutral grip chin-ups: 3,2,2

November 21st:
neutral grip chin-ups:


November 22nd:
bench
:73,5kgx5,5,7
deadlift: 112,5kgx7
based on the video I maybe shouldn't have tried the last rep

dumbell curls:11kgx10,12
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Old 11-24-2017, 06:43 PM   #178
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Re: Turning forty - fatloss edition

November 23rd:
neutral grip chin-ups:
3,3,3,3
Still felt my elbow a little one day later.

November 24th:
OHP
: 52,5kgx3,5,2
This was very strange. I got only three hours of sleep last night, so I debated lifting at all, but I thought I might just do it. Felt really good after the second set, but as I didn't have much time between sets, this workout wasn't what I would have liked it to be. I'll just reset 10%.
squat: 107,5kgx5,5,6
I forgot the belt on the first set. Depth might have been a little high for that one, but afterwards fine.
No assistance, as I didn't have much time.
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Old 11-25-2017, 01:22 AM   #179
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Re: Turning forty - fatloss edition

Just started checking out your log. I’m very jealous of your squat form. Very smooth.

You mention your elbows hurt. Is it more on the inside or outside part of your forearm? I have had pain on the inside for some time. FWIW, regular pull-ups have felt better than chin ups or neutral grip pull-ups.

I agree with Renton regarding doubting yourself on AMRAP sets once you hit five. You should be able to go at least one more workout hitting five. If not, it is likely more of a mental problem than anything.

Lastly, you have lower back rounding when deadlifting. Make sure to take a big breath and brace before you pull. Also, it looks like you are not pulling the slack out of the bar or engaging your lats before you pull. Consider asking cha or BPA for a form check. They have always been helpful on giving pointers.
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Old 11-25-2017, 06:33 PM   #180
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Re: Turning forty - fatloss edition

Thank you for the form check. Since getting to the triple digits I haven't been happy with my deadlift form and will definitely work on that.

The elbow pain is on the inside (with the palm of my hand facing me). I can't finish a regular pull-up, but as the elbow is better with neutral grip, I'm going to do that until I can do a strict pull-up.

My last OHP sets were
5,5,5 @48,5kg
5,5,6 @50kg
5,5,5 @51kg
3,5,2 @52,5kg
The last one was mainly because of not getting much sleep during that week I think, so I guess I even got two more workouts after hitting 5 for AMRAP for the first time.

Thanks again, I'll follow your log as well. Seems like we are not that far apart and I always like reading logs with a few hundred posts. Because there seems to be a lot to learn from people's comments.

Today I did a very slow run:
November 25th:
long run:
90min 11,0km 8:11min/km
avgHR: 142
heartrate stayed 140-150 for the first 70 minutes, but then jumped to 160-165.
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Old 11-27-2017, 05:52 PM   #181
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Re: Turning forty - fatloss edition

November 26th:
bodyweight:
88,7kg (-0,3/-1,9/-28,52) (this week/since October 22nd/ since January 20th)
Not great, but trending in the right direction again.

running workshop (hill run):
67:34min 8,87km 7:37min/km
elevation gain: 146m
The heartrate monitor doesn't seem to register correctly in cold weather and it took half an hour for it to jump to around 170bpm. As I was already on my way down the hill, it was probalby around 180 on the way up. So a very tough run.

neutral grip chin-up:
3,3,3,3
My elbow hurt a lot today. I am definitely switching to pull-ups.

November 27th:
thought about not working out or at least skipping squats because of a long run on Saturday and the hill run yesterday, but I felt great in the evening, so I just went and did it:
bench: 75kgx5,5,6
Might have had one more in the tank, but didn't want to go all out because of my elbow.
squat: 110kgx5,5,6
Same, but because of the two runs in the last two days.

Third set.
pendlay rows: 52,5kgx9x12
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Old 11-28-2017, 01:13 AM   #182
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Re: Turning forty - fatloss edition

We have similar gym setups where we squat while looking a a wall. Where do you look while squatting? I try to look at the same spot, but it never works out.
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Old 11-28-2017, 02:09 AM   #183
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Re: Turning forty - fatloss edition

I don't think I look at a specific place. It's more that I try to keep my neck at a constant angle. I try to have it be an extension of my back.
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Old 11-30-2017, 02:08 AM   #184
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Re: Turning forty - fatloss edition

November 29th:
OHP:
46kgx5,5,9
deadlift: 115x5
dumbell curls: 11kgx12,12
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Old 12-01-2017, 12:38 PM   #185
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Re: Turning forty - fatloss edition

November 30th:
meant to go running, but was occupied with work/ chores from 6AM to 11PM. So an unscheduled rest day.

December 1st:
bench:
76kgx5,5,5
squat: 112,5x5,5,5
overhead squat: 30kgx12,13

bench and squat are starting to feel heavy. I think I am getting used to overhead squatting. As I like the volume there, I will slowly increase the weight.
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Old 12-02-2017, 11:46 AM   #186
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Re: Turning forty - fatloss edition

December 2nd:
long run:
90min 11,05km 8:09min/km
avgHR: 141

Was nice and easy.
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Old 12-04-2017, 05:59 PM   #187
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Re: Turning forty - fatloss edition

December 3rd:
bodyweight:
89,1(+0,4/-1,5/-28,1) (this week/since October 22nd/ since January 20th)
Christmas time is really bad for losing weight. Just too many christmas cookies and while maintenance is easily achievable, I'll "just try one or two". It's a little strange, but I would just like to get below 87,2kg this yeat to be able to say that I lost more than 30kg. So I'll go back to starvation mode eating (no sweets/ alcohol/ salty snacks at all etc., high protein - low carb) until I hit that goal.
pull-ups: 5 singles (nose above bar)
These were better on my elbow than chin-ups, but as I can't do a full pull-up I'll put a chair or something next to my pull-up bar tomorrow and do holds/ negative pull-ups.

December 4th:
OHP
: 47,5kgx5,5,7
exactly the same as four weeks ago
squat: 115kgx5,5,5
I am approaching what must be a PR. I know that I only got close to squatting 120kg the first time I did SS. Unfortunately I don't have my notes anymore, but the last time I reset back than was after failing 115 or 117,5. Feels pretty good to set PRs in all of OHP, bench, deadlift and squat @ the age of forty.
Depth was good on the first two sets, which I recorded. Last set (no video) I was so focussed on getting to five reps, when I put the bar back into the rack I noticed that I think I could have done a sixth rep. At least I'm going to approach squatting on Friday with some confidence.

pendlay rows:
52,5kgx12,13
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Old 12-06-2017, 05:43 PM   #188
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Re: Turning forty - fatloss edition

December 6th:
bench:
77,5kgx5,5,4
Happy to reset here. I think my grip has gotten a little wide and a reset will also make me be able to focus on form.
deadlift: 112,5kgx7
Meant to do 117,5kg, but noticed on my form-check video that I had forgotten a 5kg plate on one side. It did feel a little funny while lifting and I was surprised how easy it seemed. I guess I will do 117,5kg next time.
dumbell curls: 12,5kgx8,8
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Old 12-10-2017, 03:03 AM   #189
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Re: Turning forty - fatloss edition

I have a cold and am taking a few dass off.
Bodyweight is 88,9kg.
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Old 12-13-2017, 11:37 AM   #190
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Re: Turning forty - fatloss edition

Felt better today, so I am back at it.
December 13th:
bench:
70kgx5,5,10
Not sure about the number of reps on the last set. Could have been 11. Even 10 are one more @70kg than before the reset.

squat: 100kgx5,5,10
Because of the cold I did a reset here and approached it conservatively. I think my legs could have done one or two reps more on the last set, but I felt pretty winded. Maybe that's still the cold, so I decided to stop here.
No assistance work.
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Old 12-15-2017, 05:44 PM   #191
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Re: Turning forty - fatloss edition

December 15th:
OHP:
45kgx5,5,10
Not doing this for 10 days doesn't seem to have affected it that negatively. I'm still sticking with small increases.
deadlift: 100kgx9
Did the workout only a short while after dinner. The belt felt very uncomfortable. Also my form was really bad, even though I tried on straightening my back.
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Old 12-17-2017, 07:54 AM   #192
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Re: Turning forty - fatloss edition

December 17th:
bodyweight:
88,5 (-0,4/-2,1/-28,7) (this week/since October 22nd/ since January 20th)
Trending in the right direction. I was already below 88kg one day this week, but I can live with the variance. The thing I am not that happy with is the amount of cookies I have been eating. I definitely didn't stick to the "no carbs" thing. As the holidays are coming up, I am going to daily log my weight until January 1st to keep myself more accountable.

I meant to go running this morning, but woke up with a headache. As I have some stuff to do, I'll see whether I manage to go running in the dark later on.
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Old 12-18-2017, 11:41 AM   #193
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Re: Turning forty - fatloss edition

my cold is back, so I am not sure when I will be able to exercise again.
December 18th:
bodyweight:
88,6kg
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Old 12-19-2017, 09:49 AM   #194
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Re: Turning forty - fatloss edition

December 19th:
bodyweight: 87,8kg
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Old 12-20-2017, 06:17 PM   #195
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Re: Turning forty - fatloss edition

December 20th:
88,6kg
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Old 12-21-2017, 08:49 AM   #196
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Re: Turning forty - fatloss edition

December 21st:
87,8kg
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Old 12-22-2017, 05:48 AM   #197
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Re: Turning forty - fatloss edition

December 22nd:
87,6kg
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Old 12-23-2017, 06:34 PM   #198
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Re: Turning forty - fatloss edition

December 23rd:
bodyweight:
87,9kg

I still feel bad when getting up, but today walking up the steps in our house several times to get Christmas decorations didn't get me out of breath anymore, so I thought it's time for some weightlifting.

bench: 70kgx5,5,10
deadlift: 100kgx7
Tried to focus on the form of the deadlifts and I think there is an improvement. I was pretty out of breath between reps for the deadlifts, so I called it a day after 7.
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Old 12-24-2017, 04:57 AM   #199
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Re: Turning forty - fatloss edition

December 24th:
bodyweight:
87,3kg
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Old 12-24-2017, 07:04 AM   #200
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Re: Turning forty - fatloss edition

I just noticed that today is Sunday and I forgot the weekly data for my
bodyweight: 87,3kg (-1,2/-3,3/-29,9) (this week/since October 22nd/ since January 20th)
My goal for next week is to keep a negative trend, so I can have a total weightloss of >=30kg(66lbs) for the year.
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