apod
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Howdy people,
Was looking for a place to track my lifting progress (hopefully
) and figured anabolicminds would fit my needs as there seems to be some good discussions going on in the forums.
A little background...started lifting when I was in 7th grade for sports and have been at it ever since (now 25 yrs old). I don't compete in PL or BB but just enjoy lifting and never see myself giving it up. I find it to be a great escape where you can really clear your head and not have to think about anything but the weights. The focus of my lifting the past few yrs has been on strength. I started squatting and deadlifting heavy and consistently my senor yr in college. Personal bests are a 405 belted squat, 515 belted dead lift, 335 touch and go bench press, and 225 standing military press. I hit all these in 2012 at a body weight of around 214 lbs.
So far this yr I have decided to drop a few lbs just so I can be healthier. I'm 5'10 and find that when I weigh over 210 I start to have trouble breathing, get higher blood pressure, and get cramps in my chest. I would like to get down to 200 or below. I currently weigh 207. I have been doing some light walking 5-6 times a week, trying to get in at least 150 mins total. I stopped taking creatine - to help in the weight loss and have also been trying to stay good with my intermittent fasting (16 hrs) during the week. I've been at it for about 2 months now and I like the way things are going though I have noticed my lifts, particularly my squat, have taken a dip in strength.
The only supplements I'm currently taking are truetein protein, waxy maize and then a combo of caffeine and l-tyrosine for my pre-workout. I'm not one to obsess over dieting, but I would like to get more protein in my diet. Besides that, I would also like to start getting some HIIT cardio sessions in each week.
Anyways here is what today's workout looked like:
SUNDAY - SQUAT DAY
Squats - no belt
Warm-ups
45x10
135x8
225x3
Work sets
245x5x5 - all sets were completed in 8 minutes. I really made sure each rep was done with maximal force. I'll bump it up to 255 next week.
Stiff-legged dead lifts - no belt
45x5
135x5
185x5
225x5
275x5
225x5 - double overhand grip on all sets
Seated calves
100x15x4
Shrugs
135x10
225x10x3
Chin-ups
3x10
Ab wheel
3x10
Lower back extensions
2x15, 20
Hanging leg raises
20
Standing db curls
45sx12
45sx10
35x10
25sx20
Happy with the way things went today. Current plan on squats is to take the next 4-8 weeks to really focus on form and explosiveness while re-building my foundation and work capacity. I feel this is necessary since the weight loss. The ultimate goal is to get to where I was strength wise when I weighed 214, but at a body weigh of 200 or below. Next session will be military press day.
Was looking for a place to track my lifting progress (hopefully
) and figured anabolicminds would fit my needs as there seems to be some good discussions going on in the forums.A little background...started lifting when I was in 7th grade for sports and have been at it ever since (now 25 yrs old). I don't compete in PL or BB but just enjoy lifting and never see myself giving it up. I find it to be a great escape where you can really clear your head and not have to think about anything but the weights. The focus of my lifting the past few yrs has been on strength. I started squatting and deadlifting heavy and consistently my senor yr in college. Personal bests are a 405 belted squat, 515 belted dead lift, 335 touch and go bench press, and 225 standing military press. I hit all these in 2012 at a body weight of around 214 lbs.
So far this yr I have decided to drop a few lbs just so I can be healthier. I'm 5'10 and find that when I weigh over 210 I start to have trouble breathing, get higher blood pressure, and get cramps in my chest. I would like to get down to 200 or below. I currently weigh 207. I have been doing some light walking 5-6 times a week, trying to get in at least 150 mins total. I stopped taking creatine - to help in the weight loss and have also been trying to stay good with my intermittent fasting (16 hrs) during the week. I've been at it for about 2 months now and I like the way things are going though I have noticed my lifts, particularly my squat, have taken a dip in strength.
The only supplements I'm currently taking are truetein protein, waxy maize and then a combo of caffeine and l-tyrosine for my pre-workout. I'm not one to obsess over dieting, but I would like to get more protein in my diet. Besides that, I would also like to start getting some HIIT cardio sessions in each week.
Anyways here is what today's workout looked like:
SUNDAY - SQUAT DAY
Squats - no belt
Warm-ups
45x10
135x8
225x3
Work sets
245x5x5 - all sets were completed in 8 minutes. I really made sure each rep was done with maximal force. I'll bump it up to 255 next week.
Stiff-legged dead lifts - no belt
45x5
135x5
185x5
225x5
275x5
225x5 - double overhand grip on all sets
Seated calves
100x15x4
Shrugs
135x10
225x10x3
Chin-ups
3x10
Ab wheel
3x10
Lower back extensions
2x15, 20
Hanging leg raises
20
Standing db curls
45sx12
45sx10
35x10
25sx20
Happy with the way things went today. Current plan on squats is to take the next 4-8 weeks to really focus on form and explosiveness while re-building my foundation and work capacity. I feel this is necessary since the weight loss. The ultimate goal is to get to where I was strength wise when I weighed 214, but at a body weigh of 200 or below. Next session will be military press day.
