Approved Log New Training Log

[Krazyhoss]

Today's workout was an hour on the treadmill, low intensity.

 

[stevesmi]

food sounds really good I haven't even had cheese in so long

 

[Mobster]

It's been a while since I've posted, but that doesn't mean I've been slack on my diet or training. If anything my diet has tightened up some. I'll post food later, but need training advice.

I have consolidated my training from 4 days to two, to make myself more available to help my crew as we get busy this summer. I have two, full body routines two days a week. Each one hits each body part slightly differently. I am working sun-day and Wednesday, so getting 2 then 3 days in between loft days. Non lift days, I'm doing 1 hr low intensity cardio and then some DEEP stretching. Saturday is complete rest.

I have an event coming up in a month or so that I want to look good for, so I incorporated Intermittent fasting. I'm up to 18 hrs a day on non lifting days, followed by big refeeds on lift days. It seemed like a perfect matching of schedules. In two weeks, I'm down 5lbs, while I feel like I'm still getting stronger (though not as fast as when I was deep into my cycle). I have had to back off the weight on bench because my elbows have been really sore.

I am using a rep goal of 25: if I get to 25 or more reps within 3 sets, I add 5 lbs. If I don't get to 25, I add another set (even if I hit 24). Each set goes as close to failure as possible while staying safe (I generally don't have a spotter available). For deadlift I just try to work up to sets of six. If I hit 7 on the third set, I'll add 5 lbs. The 25 rep goal seems too much on deadlift for me.

Here's my last two workouts:
A
Squat 230lbs x 9, 9. 7 (add weight)
Bench 215x 10. 8, 6, 5
Cable row 80x 10, 10, 8 (add weight)
Rdl 210 x 12, 10, 8 (add weight)
Seated Dumbell Press 65x 10, 7, 4, 4
Chinup x 7, 6, 6, 6
Triceps ext 70x 15, 12, 10 (add weight)
Hanging leg raise x 8, 8, 6, 6

B
Deadlift 265x 6, 6, 7 (add weight)
Military press 140x 9, 7, 5, 4
Pullup x 7, 6, 5, 5, 5
Leg press 270x 10, 10, 9 (add weight)
Weighted dips 70 lbs x 10, 10, 6 (add weight)
Pushups x 20, 15, 8, 6, 5 only 5 seconds rest between sets
Dumbell curl 35x 12, 10, 10 (add weight)

Am I doing too much at a time, not enough, wrong set/rep scheme? It does feel like lit by the time I leave the gym, but with added rest days, I usually feel good coming in next time.

Is my fasting schedule on point? I want to cut body fat but not at the expense of losing a lot of muscle.

You can judge this - are you making progress? If yes. Stay with it. If not. Change it

 

[Quadsweep]

my view on training is mix it up
keep it fun there's no need for it to be boring

 

[BodyMonster34]

bro hit that shit hard
when it comes to training don't leave the gym unless you've killed it

 

[JasonPriest]

your fasting is fine.
you won't burn any muscle fasting 18 hours

 

[Wootoom]

as long as you are training you won't lose muscle in a fast
its when you quit training altogether where you lose some muscle

 

[Vadim Fedorov]

don't confuse glyocgen in the muscle with gaining/losing muscle
muscle being flat isn't losing muscle tissue

 

[2Thick]

I like your workouts
what you can do is reverse them to keep it a little more exciting

 

[e2]

very pleased with your strategy
go with it

 

[StevenDarwinMD]

APPROVED LOG

 

[average918]

food looks amazing brother you making me hungry

 

[ceo]

bros one hour of treadmill is good commitment
I like to see that

 

[ROIDDERS]

any chance of doing cardio Outdoors
it's much more fun and better on your legs

 

[chesty]

keep the food pictures coming
looks really good

 

[Ulter]

keep up the good work man
we want to see you improve the lot on this log

 

[Krazyhoss]

any chance of doing cardio Outdoors
it's much more fun and better on your legs

I own an irrigation company. I'm outside constantly and get lots of walking, digging, squatting/kneeling, etc. The treadmill keeps me focused in a sense, plus it helps me track progress. For example, I set it for "rolling hills" where the incline changes every couple of minutes. Right now, it's set from 4 to 6.5. At four, the speed is 3.2 mph. I increase by .2mph every time the elevation increases, backing off .2 every time it comes back down. That keeps me constantly increasing/decreasing intensity. It's pretty flat here. So I couldn't really do that.

Also has a sort of progressive overload aspect. At the lower incline/speed I want my heart rate at around 120bpm, 130-135 on the highest setting. I have to increase elevations and/or speed to stay in those ranges.

Other than that, I agree, I would much rather be outside.

 

[Krazyhoss]

I just put in my earbuds and listen to Evolutionary podcasts.

 

[Krazyhoss]

Today's workout- 1 hr treadmill followed by some deep stretching.

Fasted 18 1/2 hrs.

First meal- leftover Philly cheese steak (no sandwich this time) and oven roasted potatoes.

 

[Krazyhoss]

Snack-fruit salad, protein shake (50g protein, 17g carbs, 3g sugar).