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mgage

mgage respawns

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I died of dysentery, but I'm back now...

 

So, I'm not exactly sure what happened. In Spring 2016, I had all the momentum on my side. I had been successfully losing weight and inches off my waist, while hitting all time PRs (Squat 435, Bench 265, DL 465). During the past two years, I was derailed by a few minor injuries and an almost total loss of motivation. My weight climbed from 193 to 212 (and not in a good bulking way) and I lost a lot of strength by not hitting the gym with any regularity. I used to be really driven to get to the gym as much as possible, but I somehow lost that drive.

 

Even so, I'm starting to build it back up again by forming some habits. I've been sticking to my workout routine consistently since the beginning of July and tracking macros and doing a good job of hitting my targets. My strength is creeping back little by little and my weight so far is down to 201.8. My goals right now are just consistency until doing these things once again becomes my normal lifestyle that doesn't require extraordinary willpower.

 

Goal 1: Training

Strength training 4 days per week / Conditioning 1 day per week

 

Goal 2: Food

Hit protein and stay within 5% of total kcal targets 6 days/week.

 

Goal 3: Keep Losing

Continue momentum of losing weight/inches. I am about 40 lbs away from my goal which can feel like a long way to go. So the thing that is going to really help me stay motivated will be to continue eating small chunks of this elephant. By the end of this challenge, I'd like my weight to be down to at least 196 and my waist to be below 36".

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While I'm at it, I'll write down my training from yesterday so I can start my log. For each day, I am doing some higher intensity strength focused reps and then going for volume.

 

Bench Day - Monday

Bench Press: 5x1x225, 3x6x195

DB Incline Press: 3x10x100

DB Seated Press: 3x8x80

Triceps Pushdowns: 3x15x150

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1 hour ago, Grumble said:

Welcome back.

 

Good goals. What does your programming look like? I always want to know how other people are lifting.

Thanks!

 

My programming is pretty basic right now. I have days focused on bench, squat, overhead press, and DL. On each day I will start with some heavy-ish singles or doubles and then I will do volume work (back off sets plus accessories). I used to have a much more complex program of RPE style training influenced by Mike Tuchscherer. But right now I am just trying to rebuild my base for strength and then I can add more volume as I gain more tolerance for it.

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I didn't have time on Tuesday to do my squat workout, so yesterday I just did a quick cardio session and did the squats today.

 

Squat Day

Squats: 5x1x335, 3x6x275

Leg Press: 3x10x500

Leg Extensions: 3x15x125

 

Squats are feeling good and today was the first day in probably a year that I could fit into my weightlifting belt, so I'm pretty happy about that. It should help with the heaver squats and deads.

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Welcome back!  I dropped of in September, 2016 so I know how that is.  Luckily, I got back into it before I got passed the last hole in my belt.  I'm back at 3 now, could be 4 soon.

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Press Day

Press:
4x1x155 (I didn’t feel confident I could get the 5th. I was trying to do short rest due to time. If I had longer rests between I imagine I could hit all 5 sets.)
3x6x125

Incline BB: 3x8x135
Chest Press: 3x12x100

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Deadlift Day


Deadlift: 5x1x365, 3x5x315
Hamstring Curls: 3x10x90

I am saving the back stuff for tomorrow along with cardio because I’m pressed for time. But on a positive note, the DL sets felt smooth today. Strength is coming back slowly but surely.

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Got in my cardio today plus the back work I would have done yesterday.

Seated Row: 3x10x160
Lat Pulldown: 3x10x120
Cardio: 2 rounds of 6 high intensity intervals

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Bench day- better late at night than never

Bench: 5x1x230, 3x6x195
Incline DB: 3x10x110
Seated DB Press: 3x8x80
Triceps pushdown: 3x15x150

I’ve been doing this for about 3 weeks now and it feels like I’m zoning in on where my singles are right now. So I’ll probably slow down the progression next week and only move the singles up every few weeks or maybe even every month.





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Goals update! So far so good. My weight hasn’t gone down at the pace I’d like but the waist moved down nicely.

Goal 1: training has been great. No missed days.

Goal 2: my food was only on point 5/7 days. I blame alcohol...

Goal 3: weight down from 201.8 to 201. Waist Dow from 36.5 to 36.25.

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1 hour ago, mgage said:

Goals update! So far so good. My weight hasn’t gone down at the pace I’d like but the waist moved down nicely.

 

Non Scale Victories. Appreciate the good stuff and remember not everything is tied to weight.

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Non Scale Victories. Appreciate the good stuff and remember not everything is tied to weight.


Absolutely! If I lost no weight and just kept dropping inches off my waist that would be ideal. Of course realistically it won’t happen that way but I’m always more concerned about the measurements.
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3 hours ago, mgage said:

 


Absolutely! If I lost no weight and just kept dropping inches off my waist that would be ideal. Of course realistically it won’t happen that way but I’m always more concerned about the measurements.

 

That's the dream. I actually want to be at my heaviest just with a smaller waist!

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Press day- last week the press felt a bit rough so I dropped the weight for this week.

Press: 4x1x145, 3x6x115
Incline BB: 3x8x145
Chest Press: 3x12x110

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Deadlift Day:

 

DL: 5x1x375, 3x5x315

Seated Row: 3x8x180

Lat Pulldown: 3x8x130

 

Skipped hamstring curls today. The hammies were feeling a bit rough already and didn’t want to push it.

 

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Hey all, so I’m having a bit of an unplanned diet break and rest week this week. Various things have happened, including my grandmother needing emergency heart surgery, and then on top of that I had a lot of appointments come up during my lunch hours when I normally hit the gym. Plus I’m going on a golf trip this weekend and expect lots of drinking.

So I’m definitely off track for this week but my hope is to hit it hard again next week.

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