P.H.A.T. boy leans out

[BendtheBar]

Dave looks great. That's a nice natural ideal.

[kitarpyar]

Originally Posted by big valsalva

Good to see you back at it. I've been wondering about you. Your presence has been sorely missed here. Great looking sessions and diet strategy.

Its great to be back big Val and great to have you in this log too.

Originally Posted by BendtheBar

Dave looks great. That's a nice natural ideal.

Target set. Now time to work towards it

[kitarpyar]

Power day - II

Clean and Press
45 x 15
85 x 8
115 x 4 sets x 3
115 x 5

Close-grip bench
45 x 15
95 x 6
125 x 4 sets x 3
125 x 5

Barbell rows
115 x 8
150 x 3 sets x 5

Deadlift
135 x 5
185 x 5
225 x 3 sets x 3
All sets double overhand grip.

Again, a good day, breezed through all the lifts. Slowly, but surely, the strength is coming back. Next week onwards, I will add one more lift on the second power day - the power clean.

[big valsalva]

Originally Posted by kitarpyar

Again, a good day, breezed through all the lifts. Slowly, but surely, the strength is coming back. Next week onwards, I will add one more lift on the second power day - the power clean.

I have found that to be so true. Unfortunately it takes a layoff to find that out. Good luck to you. I hope you took some "Before" pictures.

[BendtheBar]

Again, a good day, breezed through all the lifts.

Sounds like your conditioning is in a good place.

[kitarpyar]

Originally Posted by big valsalva

I have found that to be so true. Unfortunately it takes a layoff to find that out. Good luck to you. I hope you took some "Before" pictures.

Didnt take "before" pics per se, so the only "before" pics would be the shirted snaps from my end of May Niagara Falls trip (the spare tire is still prominent there).

Originally Posted by BendtheBar

Sounds like your conditioning is in a good place.

Yes, surprisingly, it isnt too bad right now. I am keeping the rest between sets somewhere in the 30 sec to 1 min. range. Since weight loss is the priority, a couple of weeks down the line, I will add in cardio to the equation as well.

[kitarpyar]

Hypertrophy day - I

Squats
45 x 15
135 x 15
145 x 3 sets x 10

Leg Press
90 x 15
180 x 12
270 x 8
340 x 3 sets x 8

Leg curls
100 x 3 sets x 10

Seated calf raise
50 x 15
105 x 3 sets x 12

Standing calf raise
90 x 15
180 x 12
270 x 3 sets x 8

Incline DB curl
20 x 3 sets x 10

Preacher curl
45 x 3 sets x 8

Wrist curls
45 x 3 sets x 15

Seated twists machine
30 x 3 sets x 15

Been a rough last couple of days ... I think I have slept about 4-5 hrs in the last two days, so all considered I think this was a decent session to get through

[BendtheBar]

Any training day after little sleep is a victory.

[kitarpyar]

Originally Posted by BendtheBar

Any training day after little sleep is a victory.

yes sir, it is.

Hypertrophy day - II

Dips
BW x 6
BW x 7
BW x 8

DB Bench
25 x 15
45 x 3 sets x 9

Incline bench
45 x 15
105 x 3 sets x 8

Flyes
20 x 3 sets x 12

Cable crossovers
42 x 3 sets x 15

French Press
55 x 3 sets x 8

Skull crushers
45 x 2 sets x 8
45 x 7
35 x 9

Tri pushdown
56 x 10
70 x 3 sets x 8

Dips fell weird initially. But by the time I was into the 3rd set I felt the flexibility improve and the motion started feeling natural. I guess I will stick with bodyweight dips for another 2 weeks and hopefully add weights after that.

Full workout lasted 41-42 minutes. I think I was able to maintain a reasonably fast pace considering I had 24 work sets plus some warm ups.

[BendtheBar]

Full workout lasted 41-42 minutes. I think I was able to maintain a reasonably fast pace considering I had 24 work sets plus some warm ups.

Very brisk pace. I assume not much fighting for equipment in your current gym?