Old, fat guy aiming for a record
I am brand new here, but I am going to start up a training log. As some others have said, I think it adds accountability. I do a modified 5x5 program. Today was legs.
Standing leg curls (one leg at a time)
That was all. I am spending the rest of the evening in a comatose state. G'night, and thanks for checking out my log!
Today was shoulders. Should have been Friday, but that is a long explanation.
Seated DB Military Press
70x6- Going to switch to barbell press next time. I am having a hard time getting the dumbbells up to my shoulders when I get to the 70's.
DB Upright Rows This is my 2nd week doing these with dumbbells and I really like the feel of them with dumbbells.
Cable Side Laterals
First off... welcome to MnB and how does your diet look and/or goals?
My goals- Currently my primary goal is to break at least one state record in the men's SHW, age 40-44 class. (USAPL-raw) I turn 38 tomorrow, so I have a window of 2-7 years to make it there. Those records are my motivation to keep training, my hope is, during the process, to lose some weight and improve my overall health. I am concentrating on gaining strength and muscle for now. Once I break, or at least compete for, the records I will concentrate more on weight loss. I have to do it that way. If I concentrate on weight loss now, which will severely limit my strength progress, I WILL lose my motivation. Once I have a good strength base, it won't bother me much to lose a little strength.
Typical daily food intake- I am on a very tight budget so what i eat may cause some folks to have a hissy.
I eat every 2-3 hours and try to get 8 meals a day in. Sometimes run out of daylight because I try to sleep 9 hours as well. * at a bare minimum.
Breakfast- protein shake-2 cups of 2% milk, 1 scoop of protein powder. I sometimes add 2tbsp of peanut butter. 46 grams of protein, 24 grams of carbs, 10 grams of fat.
Meal #2-turkey burger patty with 1 piece of cheese. 39 grams protein, 2 grams carbs, 6 grams fat
Meal #3-pork steak-38 grams protein, 2 grams carbs, 24 grams fat
Meal #4-turkey burger patty with 1 piece of cheese. 39 grams protein, 2 grams carbs, 6 grams fat
Meal #5-pork steak-38 grams protein, 2 grams carbs, 24 grams fat
Meal #6- will be whatever the wifey cooks for dinner. I try to get at least 35 grams of protein and eat plenty of carbs. I figure this meal to be around 1000-1500 calories. They are homecooked meals, though. Meat and vegetables.
Meal #7- Either a turkey burger or a pork steak. Depends on my mood.
Meal #8 I have another protein shake right at bedtime-protein shake-2 cups of 2% milk, 1 scoop of protein powder. 46 grams of protein, 24 grams of carbs, 10 grams of fat.
If I skip a meal, it will be #7. I eat 2 packs of ramen noodles with one of my meals during the day, but which meal varies from day to day. I have started buying #10 cans of pineapple at Costco and eating three separate one-cup servings of that a day as well. I am debating on buying potatoes and trying to have baked potatoes in place of some of the ramen noodle servings, but I don't know if I have the time. (work 2 jobs and go to school at night plus working out)
The weekends aren't quite the same. I eat the same number of meals, but they are somewhat different. More or less cheat days(not "off the rails" cheat days, just a break from the same food every day through the week)
I have been communicating, via email, with a member of the SC USAPL. At his urging, I did a max bench day today just to see where I am. He said it is common practice to check every 12 weeks or so. I have been training for about 4 1/2 months and didn't plan on doing a max attempt until I hit 6 months. I did this for squats two weeks ago to try and rebuild my confidence after a pitiful leg day the previous week. I actually did much better than I expected, so I figured, "Why not?", I'll just see where I am. And here it is. I don't really know how to do a "max effort" day. I just cut my reps and see how far I can go. If there is a better method, please suggest it so that I may try it the next time. I also had to cut it down to 10 sets per bodypart due to time constraints.
315x0- 305 was much easier than I expected. (even easier than 295 for some reason) I even hit the bar stops on the way up and still re-adjusted and got it up pretty easy. I thought I would get 315, but it BURIED me. Not even close.
225x10 - I wasn't fatigued at all after these attempts, so I did a quick set before moving on to the rest of my workout.
Incline Bench Press
Close grip bench press
Overall I was pretty happy with today's results. I really wish I could have gotten 315, but it will come in time.
That's the way my bench is. One weight can be fast, add 5 pounds and I am buried.
Due to a hectic week between school, work, and whatever this crap is that the kids brought home from their school, I missed Wednesday's workout (back/biceps). I WILL be back in the gym tomorrow no matter what. Tomorrow is leg day and I refuse to go back to the soreness that will result from missing leg day for a week. Nope, not gonna happen.
Smash it today.
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