Zero's Log, Again

Discussion in 'Training Logs' started by Zero, Nov 6, 2016.

  1. Zero

    Zero Acolyte

    Posts:
    54
    Trophy Points:
    6
    12/29
    Strict Press
    140 x 7

    12/31
    Squat
    290 x 6

    I am officially done with actively trying to lose weight for a while. End results: over 5 months I lost ~20 lbs of fat while gaining probably 1-2 lbs of muscle back and getting my strength back to about 80% of what it once was. For tracking purposes, I ended at 3000 calories on training days, 2500 on off days, and 280 g protein with low carbs.

    New goal is to PR on some lift (before vet school starts and I have no time for training) while keeping the fat I lost off. I will be starting calories at 3000/2600 and protein at 260 g with higher carbs, adding in 100 calories every week or so until I am gaining no more than 0.5 lb/week. I will also drop my working weights by about 10% to start.

    01/05
    BW 206.2

    Bench Press
    bar x 12
    80 x 10
    115 x 8
    145 x 3
    175 x 2
    205 x 7
    115 x 15

    DB Incline Bench
    2 x 12
    Pull-ups
    5 x 8,6,6,6,6
     
  2. Ajax

    Ajax New User

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    11
    Trophy Points:
    3
    I think it makes the most sense to lose weight in bursts rather than all in one go. Too much muscle loss, otherwise.
     
  3. Zero

    Zero Acolyte

    Posts:
    54
    Trophy Points:
    6
    Saturday 1/7
    BW 205.4

    Deadlift

    bar x 12
    95 x 10
    135 x 6
    185 x 3
    225 x 2
    260 x 2,2,2

    DB Split Squat
    3 x 12
    Hanging Leg Raises
    3 x 12
    DB Rows
    1 x 12



    I don't know...I was (mostly) in a caloric deficit for 5 months and steadily gained strength the whole time. Granted, it has all been strength I had previously lost, so it is not like I was making strides into new territory.
     
  4. Zero

    Zero Acolyte

    Posts:
    54
    Trophy Points:
    6
    Didn't log a few....

    Wednesday 1/11
    BW 205

    Strict Press
    bar x 12
    65 x 10
    85 x 8
    105 x 5
    125 x 3,3,3
    75 x 12

    Dips
    4 x 10,10,8,8
    Pull Ups
    5 x 7,7,6,5,5


    Friday 1/13
    BW 205.6

    Squat
    bar x 12
    85 x 10
    125 x 8
    160 x 3
    195 x 2
    225 x 15

    Hyperextensions
    3 x 12
    DB Split Squat
    2 x 12
    Hanging Leg Raises
    4 x 12


    Monday 1/16
    BW 205

    Bench Press
    bar x 12
    80 x 10
    115 x 8
    145 x 3
    175 x 15

    Dips
    5 x 10,10,8,8,7
    Pull-Ups
    5 x 10,8,6,4,2


    Last week I upped calories to 3200/2700 but didn't gain jack shit weight, so starting today I'm bumping it up again to 3300/2800. Funny how recovery feels so much better just simply being out of a deficit.
     

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