d2mini's Progress Journal

[d2mini]

I'm not new to fitness but new to heavy lifting.
Have done mostly body weight/calisthenic type stuff, running, jump rope... now it's time to build some real muscle and continue dropping body fat.
I'm currently 4 weeks in to Mike Matthews' Bigger Leaner Stronger 1 year program and I'm doing the 5 day split.
I will probably keep this journal as just a way to track long term progress, updating every 4 or so.


Starting Stats:
Age: 44
Height - 5' 8"
Body Weight - 149 lbs
Body Fat - approx 14%
Waist Circum - 31"
Flexed Arms - 13"
Flexed Calves - 13.75"
Shoulder Circum - 42.75
Chest Circum - 37"
Upper Leg Left - 21.25
Upper Leg Right - 20.25


Currently I've completed 4 weeks of the program, with the first week or two spent getting into the groove and figuring out starting weights.
My TDEE is ~2100 and I've been cutting with 1800 calories.

Here's this weeks numbers, with weights (lbs) recorded doing 4-6 reps x 3 sets.

Incline Barbell Bench Press - 145
Incline Dumbbell Bench Press - 65's
Flat Barbell Bench Press - 155
Face Pulls - 40
Barbell Deadlift - 215
Wide Grip Chin Up (weighted) - 35
Barbell Shrug - 155
Standing Calf Raise - 185
Standing Press - 95
Side Lateral Raise - 25's
Bent-Over Dumbbell Rear Delt Raise - 25's
Barbell Squat - 175
Leg Press (Landmine) - 145 lbs on barbell
Romanian Deadlift - 235
Barbell Curl - 85
Alternating Dumbbell Curl - 37.5's
Seated Tricep Press (EZ Curl Bar) - 75

Abs Circuit 3x week:
Leg Lifts - 10 +5 lb dumbell in feet
Ab Roller - 10
Air Bicycles - 70

At the end of this 4 weeks, my weight has maybe gone up 1 lb to 150. Hard to tell with daily fluctuations.
Body fat has definitely dropped. Abs are more pronounced, stomach is flatter, and calipers are showing I'm closer to 12-13% now.
I will wait at least another month before taking progress pics though.

So far I'm happy with the progress, all things considered.

[d2mini]

I've now past the 8 week mark.
Fat has been shed, muscle has been added.
Still in a cut.

Updated measurements in bold:

Body Weight - 149 lbs 151.5 lbs
Body Fat - approx 14% 12-13%???
Waist Circum - 31" 30"
Flexed Arms - 13" 14"
Flexed Calves - 13.75" 13.5"
Shoulder Circum - 42.75 44.75"
Chest Circum - 37" 37.75"
Upper Leg Left - 21.25 22"
Upper Leg Right - 20.25 21"

[d2mini]

You should be proud and happy indeed, because there are so many people who wish to be you. Don't be a stranger. Keep posting, we are with you, unless you say otherwise.

Thank you very much.
I'm loving every minute of it and excited to see real results over a relatively short period.
Looking forward to seeing where I am in another 8 weeks.

[d2mini]

It's been another 8 weeks. 16 weeks total now.
Still making progress and seeing results, but do have to keep reminding myself these things take time, when I want to be seeing MORE results.
Patience patience patience. lol

I'm currently 152 lbs.
I had been mild cutting at 1800 calories since January but about 4 weeks ago I started adding calories and I'm now up to 2100 which should be around maintenance or slightly higher, not really sure.



Relaxed front 0-16 weeks




Flexed 0-16 weeks




Flexed the last 8 weeks.




Random shot...