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DaPack..Fighting Age One Day at a Time

November 25th, 2021 (Thursday)

Cardio;
40 mins

November 26th, 2021 (Friday)

Deads;
3 sets 3 reps 225lbs (DE)
3 sets 3 reps 250lbs, 275lbs, 300lbs

RDL's;
3 sets 7 reps

CGBP;
4 sets 5 reps

Going to keep deads easy, just add 20lbs a week to the top set and call it good.
 
November 28th, 2021 (Sunday)

Cardio;
40 mins

Average Weekly Weight: 204lbs (-1lb)

Weekly Cardio: 215 mins

Finally lost some weight, exactly were I was 11 weeks ago :( At this body fat should be hitting -2lbs a week. Need to really start getting my diet in check.
 
dapack said:
November 28th, 2021 (Sunday)

Cardio;
40 mins

Average Weekly Weight: 204lbs (-1lb)

Weekly Cardio: 215 mins

Finally lost some weight, exactly were I was 11 weeks ago :( At this body fat should be hitting -2lbs a week. Need to really start getting my diet in check.
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I am glad we keep these logs, I went back to look at mine from my last couple cuts to see what the real difference was in training. (why did I lose 10+lbs at one point, and either maintain or gain weight at another point when nutrition seemed similar). For me, I'm 99% sure that added cardio is the difference.

I'm starting to think I truly see more fat loss from 20+ minutes of LISS cardio compared to a similar length WOD etc.

It makes sense in some ways. judging by where I'm getting the energy from in the workout, but it sorta conflicts with my internal reasoning that harder, more miserable work would equal greater fat loss. It doesn't seem to be true for me. extra minutes of LISS burn more fat for me it seems.....
 
November 29th, 2021 (Monday)

OHP's;
1 set 5 reps 95lbs
1 set 4 reps 110lbs
1 set 3 reps 125lbs
4 sets 2 reps 140lbs, 150lbs, 160lbs, 165lbs

Seated Dbl Press;
5 sets 15, 13, 11, 9, 7 reps

Triceps;
100 reps

Cardio;
40 mins

Thought last week did 155lbs on top set so stopped today at 165lbs thinking I bet it. Need to start looking at my log before I go to the gym.
 
November 30th, 2021 (Tuesay)

Cardio;
40 mins

Squats;
No Wraps
2 sets 4 reps 185lbs, 225lbs
1 set 3 reps 250lbs

Elite Light Wraps;
1 set 3 reps 275lbs
1 set 2 reps 295lb

Metal Black Wraps;
1 set 2 reps 315lbs
1 set 1 rep 325lbs

Pioneer Choker Wraps;
1 set 1 rep 335lbs

Triceps;
100 reps

Sort of blew this block the last few weeks by doing to much early on.
 
December 1st, 2021 (Wednesday)

Cardio;
40 mins

Bench;
9 sets 2 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 230lbs, 240lbs, 250lbs, 260lbs

Flat Dbl Press;
7 sets 17, 15, 13, 11, 9, 7, 5 reps

Good block for bench compared to squats.
 
December 2nd, 2021 (Thursday)

Cardio;
40 mins

December 3rd, 2021 (Friday)

Deads;
3 sets 3 reps 225lbs (DE)
4 sets 3 reps 255lbs, 275lbs, 295lbs, 315lbs

RDL's;
4 sets 9 reps

Biceps;
150 reps

Cardio;
40 mins
 
December 4th, 2021 (Saturday)

Cardio;
50 mins

December 5th, 2021 (Sunday)

Cardio;
30 mins

Weekly Average Weight: 203lbs (-1lb)

Weekly Cardio: 240 mins

Disappointed this week. With cardio and diet was expecting at least 2lbs. Guess need to tighten diet up more.
 
December 6th, 2021 (Monday)

OHP's;
1 set 5 reps 95lbs
1 set 4 reps 115lbs
1 set 3 reps 130lbs
1 set 2 reps 140lbs
3 sets 1 rep 155lbs, 170lbs, 175lbs

Seated Dbl Press;
6 sets 15, 13, 11, 9, 7, 5 reps

Triceps;
100 reps

Cardio;
40 mins
 
December 7th, 2021 (Tuesday)

Cardio;
60 mins

Deads;
3 sets 3 reps 225lbs (DE)
5 sets 3 reps 250lbs, 270lbs, 290lbs, 310lbs, 330lbs

RDL's;
3 sets 9 reps

Biceps;
200 reps

Decided to destroy my biceps today.
 
December 8th, 2021 (Wednesday)

Cardio;
45 mins

Bench;
10 sets 1 rep 170lbs, 185lbs, 200lbs, 215lbs, 225lbs, 235lbs, 245lbs, 255lbs, 265lbs, 275lbs

Flat Dbl Press;
7 sets 7 reps

Triceps;
100 reps

Cardio;
45 mins

We bought a treadmill for x-mas to go with our elliptical so now have options for cardio. So much better doing it at home than at the gym.
 
I find I can zone out with the treadmill on a steep incline and a little netflix or something on the smart phone. we actually killed our comcast cable and moved to youtube tv so I can watch MLB or golf or lifting comps on the youtube.tv app as well.
 
Dustin07 said:
I find I can zone out with the treadmill on a steep incline and a little netflix or something on the smart phone. we actually killed our comcast cable and moved to youtube tv so I can watch MLB or golf or lifting comps on the youtube.tv app as well.
Click to expand...
Agreed. One reason I like be able to do it at home. Have control over the TV and the volume.
 
December 10th, 2021 (Friday)

Squats;
1 set 5 reps 165lbs
1 set 4 reps 185lbs
1 set 3 reps 205lbs
1 set 2 reps 225lbs
3 sets 1 rep 245lbs, 265lbs, 285lbs

OHP's;
1 set 5 reps 95lbs
1 set 3 reps 115lbs
3 sets 1 rep 135lbs, 150lbs, 160lbs
1 set 0 rep 185lbs

Biceps;
Barbell Curls; 100 reps

Cardio;
45 mins

Nice medium-low intensity day for squats. Wanted to work up to what I plan on doing a triple for on Tuesday. This will be the plan moving forward more or less. Gives me 14 days in between the high intensity workouts.
 
December 11th, 2021 (Saturday)

Cardio;
45 mins

December 12th, 2021 (Sunday)

Cardio;
45 mins

Average Weekly Weight: 202.5lbs (-0.5lbs)

Weekly Cardio: 370 mins

Don't usually keep track of 0.5lbs loses but needed a win. Don't understand what is going on. Diet is good and obviously doing a lot of cardio. In the past would easily be -2lbs for the week. Tracked calories on my worst days and 2 of the days was only 1,700. Make no sense at this time. Will just have to keep on plugging away and hopefully my body will start to cooperate.
 
I wonder if taking measurements would be helpful, maybe with your better sleep schedule + diet + training getting dialed you're rebuilding some lean mass. I know I'm about 5-8lbs heavier than I want to be right now but I use my lifting belt as my guide and as long as I can stay in that 4th hole I'm good. 5th hole is great. But when I slip to the 3rd hole I know I'm in trouble lol
 
Dustin07 said:
I wonder if taking measurements would be helpful, maybe with your better sleep schedule + diet + training getting dialed you're rebuilding some lean mass. I know I'm about 5-8lbs heavier than I want to be right now but I use my lifting belt as my guide and as long as I can stay in that 4th hole I'm good. 5th hole is great. But when I slip to the 3rd hole I know I'm in trouble lol
Click to expand...
I have lost 3" around my waist the last 4 to 6 weeks and gained 3/4" on my arms. I am hoping since it been years working arms and doing higher reps I am gaining a little mass back. Can tell in my work close, belt and pants, def smaller in the waist. Thinking next couple weeks things should start to pick up. I am drinking more fluids and eating more so that too can account.
 
December 13th, 2021 (Monday)

OHP's;
5 sets 4 reps 95lbs, 110lbs, 125lbs, 140lbs, 150lbs

Seated Dbl Press;
5 sets 7 reps

Triceps;
100 reps

Cardio;
45 mins
 
December 14th, 2021 (Tuesday)

Cardio;
50 mins

Squats;
No Wraps
3 sets 3 reps 185lbs, 205lbs, 225lbs

Elite Light Wraps
3 sets 3 reps 245lbs, 265lbs, 285lbs
Would say today was a high low intensity day. Kind of felt a little heavy warming up.

Biceps;
200 reps

Cardio;
70 mins

Compared relaxed back pics for the last 4 weeks and scale says -2.5lbs but to me the pics look a little better. Sometimes we see things that are not there when comparing pics, specially after only 4 weeks, but def see the change around the waist line.

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December 15th, 2021 (Wednesday)

Cardio;
90 mins

Bench;
6 sets 3 reps 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 230lbs

Flat Dbl Press;
4 sets 9 reps

Triceps;
100 reps

December 16th, 2021 (Thursday)

Cardio;
60 mins
 
December 17th, 2021 (Friday)

Deads;
3 sets 3 reps 225lbs (DE)
6 sets 1 rep 250lbs, 275lbs, 300lbs, 315lbs, 330lbs, 345lbs

Flat Dbl Press;
5 sets 20 reps

Biceps;
100 reps

Cardio;
30 mins

December 18th, 2012 (Saturday)

Cardio;
40 mins
 
December 19th, 2021 (Sunday)

Cardio;
45 mins

Average Weekly Weight: 200lbs (-2.5lbs)

Weekly Cardio; 385 mins

Finally lost a some good weight. Need to fine tune my food/ nutrition around my workouts better.
 
December 20th, 2021 (Monday)

OHP's;
5 sets 4 reps 95lbs, 110lbs, 125lbs, 140lbs, 155lbs

Seated Dbl Press;
5 sets 15, 13, 11, 9, 7 reps

Super Set;
3 sets
--1a. Dbl Front Raises
--1b. Side Laterals
--1c. Bent Over Raises

Triceps;
100 reps

Cardio;
50 mins
 
December 21st, 2021 (Tuesday)

Cardio;
60 mins

Deads;
3 sets 3 reps 225lbs (DE)
4 sets 3 reps 275lbs, 295lbs, 320lbs, 345lbs

Cardio;
45 mins
 
December 22nd, 2021 (Wednesday)

Cardio;
35 mins

Bench;
6 sets 4 reps 170lbs, 185lbs, 200lbs, 215lbs, 225lbs, 240lbs

Flat Dbl Press;
6 sets 7 reps

Triceps;
100 reps

Cardio;
45 mins

Going to cut back a little on cardio this week. Feeling a little run down.
 
December 23rd, 2021 (Thursday)

Cardio;
45 mins

December 24th, 2021 (Friday)

Squats;
2 sets 3 reps 185lbs, 225lbs

Elite Light Wraps;
2 sets3 reps 245lbs, 265lbs

Inzer Gripper Wraps;
2 sets 1 rep 285lbs, 305lbs

Triceps;
100 reps

Cardio;
30 mins

December 25th, 2021 (Saturday)

Cardio;
60 mins
 
December 26th, 2021 (Sunday)

Cardio;
30 mins

Just wasn't in the mode to do anything cardio so called it good.

Average Weekly Weight: 199lbs (-1lb)

Weekly Cardio: 400 mins

Was going to cut back on cardio this week and ended up doing more. Make me wondering how I only lost -1lb for the week. Diet was good, nothing really over the top to push it higher than last week.
 
December 27th, 2021 (Monday)

OHP's;
5 sets 3 reps 95lbs, 115lbs, 130lbs, 145lbs, 155lbs

Seated Dbl Press;
6 sets 17, 15, 13, 11, 9, 7 reps

Triceps;
100 reps
 
December 28th, 2021 (Tuesday)

Squats;
No Wraps
2 sets 3 reps 185lbs, 225lbs

Elite Light Wraps;
2 sets 3 reps 245lbs, 260lbs
1 set 2 reps 275lbs

Inzer Gripper Wraps;
1 set 2 reps 290lbs
1 set 3 reps 300lbs

Biceps;
100 reps

Cardio;
75 mins

Leg Press;
4 sets 8 reps

Super Set;
4 sets 13 reps
--1a. Leg Extensions
--1b. Leg Curls

Biceps;
100 reps

Cardio;
45 mins

Did 2 sessions todays. No particular reason for it besides boredom.
 
December 29th, 2021 (Wednesday)

Cardio;
90 mins

Bench;
6 sets 3 reps 165lbs, 185lbs, 205lbs, 225lbs, 235lbs, 250lbs

Flat Dbl Press;
4 sets 20 reps

Triceps;
100 reps

Cardio;
45 mins
 
January 3rd, 2022 (Monday)

Average Weekly Weight: 200lbs +1lb

Weekly Cardio: 375 mins

OHP's;
6 sets 3 reps 95lbs, 110lbs, 125lbs, 140lbs, 150lbs, 160lbs

Seated Dbl Press;
5 sets 15, 13, 11, 9, 7 reps

Super Set;
3 sets
--1a. Dbl Front Raises
--1b. Side Laterals
--1c. Bent Over Raises

Triceps;
100 reps

Cardio;
45 mins

Still stumped on how it was possible for me to gain +1lb last week. If you add in the weight gain + calories burned doing cardio would be I would be around 1,000 calories above maintenance. Not possible. Will adjust diet again this week.
 
January 4th, 2022 (Tuesday)

Cardio; 75 mins

Deads;
3 sets 3 reps 225lbs (DE)
4 sets 3 reps 250lbs, 275lbs, 300lbs, 325lbs
1 set 1 rep 350lbs
1 set 3 reps 360lbs

Biceps;
100 reps
 
January 5th, 2022 (Wednesday)

Cardio;
60 mins

Bench;
7 sets 3 reps 170lbs, 185lbs, 200lbs, 215bs, 230lbs, 245lbs, 260lbs

Flat Dbl Press;
6 sets 7 reps

Biceps;
100 reps

Leg Press;
4 sets 13 reps

Super Set;
4 sets 13 reps
--1a. Leg Extensions
--1b. Leg Curls

Single Leg Machine Leg Press;
4 sets 13 reps

Cardio;
45 mins
 
January 6th, 2022 (Thursday)

Cardio: 60 mins

January 9th, 2022 (Sunday)

Weekly Average Weight: 198lbs (-2lbs)

Weekly Cardio: 330 mins

Cardio: 45 mins
 
January 10th, 2022 (Monday)

OHP's;
5 sets3 reps 95lbs, 110lbs, 125lbs, 135lbs, 145lbs
1 set 1 rep 160lbs
1 set 3 reps 165lbs

Seated Dbl Press;
5 sets 15, 13, 11, 9, 7 reps

Super Set;
3 sets
--1a. Dbl Front Raises
--1b. Side Laterals
--1c. Bent Over Raises

Triceps;
100 reps

Cardio;
45 mins
 
January 11th, 2022 (Tuesday)

Cardio;
60 mins

Squats;
No Wraps;
3 sets 4 reps 185lb, 205lbs, 225lbs
1 set 3 reps 245lbs

Elite Light Wraps;
2 sets 3 reps 260lbs, 275lbs
2 sets 2 reps 285lbs, 295lbs

Metal Black Wraps;
1 set 2 reps 305lbs
3 sets 1 rep 315lbs, 320lbs, 330lbs

Biceps;
100 reps
 
January 12th, 2022 (Wednesday)

Cardio;
90 mins

Bench;
6 sets 2 reps 185lbs, 205lbs, 225lbs, 240lbs, 255lbs, 265lbs

Flat Dbl Press;
4 sets 20 reps

Triceps;
100 reps

Cardio;
30 mins

Been 4 weeks since last pics/ measurements and not to happy. Lost 1" around the waist and gained 1/4" on my arms. Overall lost -2lbs during the 4 weeks and pics show some improvement but nothing big. Think if I gained 1/4" on my arms than probably gained some mass other places and that could be why the scale only changed 2lbs.
 
January 13th, 2022 (Thursday)

Cardio;
50 mins

January 14th, 2022 (Friday)

Deads;
3 sets 3 reps 225lbs (DE)
5 sets 1 rep 275lbs, 295lbs, 315lbs, 345lbs, 375lbs

Flat Dbl Press;
7 sets 7 reps

Biceps;
150 reps

Cardio;
60 mins
 
January 17th, 2022 (Monday)

OHP's;
1 set 5 reps 95lbs
1 set 4 reps 115lbs
1 set 3 reps 135lbs
1 set 2 reps 150lbs
1 set 1 rep 160lbs
1 set 2 reps 170lbs

Seated OHP's;
7 sets 7 reps

Triceps;
100 reps

Cardio;
80 mins
 
January 18th, 2022 (Tuesday)

Cardio;
75 mins

Deads;
3 sets 3 reps 225lbs (DE)
4 sets 3 reps 250lb, 275lbs, 300lbs, 325lbs
1 set 1 rep 350lbs
1 set 3 reps 375lbs

Biceps;
150 reps

Cardio;
45 mins

Last set was a struggle and don't think next time will be able to add +15lbs so will go back down to 325lbs and start working my way back up again.
 
January 19th, 2022 (Wednesday)

Cardio;
100 mins

Bench;
6 sets 2 reps 170lbs, 185lbs, 200lbs, 215lbs, 230lbs, 245lbs
3 sets 1 rep 255lbs, 265lbs, 270lbs
1 set 2 reps 275lbs

Flat Dbl Press;
5 sets 20 reps

Triceps;
100 reps

Been since May of last year since I did 275x2. Hoping finally turning a corner and can get my bench back up to 3 plates.
 
January 20th, 2022 (Thursday)

Cardio;
50 mins

January 23rd, 2022 (Sunday)

Cardio;
50 mins

Average Weekly Weight: 198lbs

Weekly Cardio: 400 mins

Really need to adjust/ make a diet. Tracked one day and was close to 3,000 calories.
 
January 24th, 2022 (Monday)

OHP's;
1 set 5 reps 95lbs
1 set 4 reps 115lbs
1 set 3 reps 135lbs
1 set 2 reps 150lbs
1 set 1 rep 165lbs
1 set 2 reps 175lbs

Seated Dbl Press;
5 sets 7 reps

Super Set;
3 sets
--1a. Dbl Front Raises
--1b. Side Laterals
--1c. Bent Over Raises

Triceps;
100 reps
 
January 25th, 2022 (Tuesday)

Cardio;
60 mins

Squats;
No Wraps
2 sets 3 reps 185lbs, 225lbs

Elite Light Wraps;
2 sets 3 reps 250lbs, 265lbs

Metal Black Wraps;
1 set 3 reps 280lbs
1 set 1 rep 295lbs

Metal Orange Wraps;
2 sets 1 rep 310lbs, 325lbs

Biceps;
150 reps

Cardio;
60 mins

Really don't know what happened with my squats since the end of Sept when I was setting PR's. Squats since mid-October been around 100ish lighter. Maybe age finally hit me or something just is not clicking. Just been stuck since then.
 
January 26th, 2022 (Wednesay)

Cardio;
90 mins

Bench;
8 sets 1 rep 155lbs, 170lbs, 185lbs, 200lbs, 215lbs, 230lbs, 245lbs, 260lbs

Triceps;
150 reps

Did 275x2 last week and 260x1 was a struggle.
 
January 31st, 2022 (Monday)

Average Weekly Weight: 197lbs (-1lb)

Weekly Cardio: 210 mins

Bench;
1 set 5 reps 165lbs
1 set 4 reps 185lbs
1 set 3 reps 205lbs
1 set 2 reps 225lbs
1 set 1 rep 245lbs

Flat Dbl Press;
5 sets 20 reps

Triceps;
100 reps

Cardio;
45 mins

Left shoulder was hurting so stopped bench. Will stick with dbls next couple of weeks for bench.
 
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