BrownBear1968's O35 daily journal

[BrownBear1968]

Hi,

wellcome to my log!

I have a poor English. Anyway I decided to start my personal challenge in this forum. Please be patient. Corrections, any, are wellcome.

The main motivation is to keep focus on my diet. It is flexible, has periodic free meals, but I am failing in a number of times that overpasses any expected progress. Publishing my daily journey helps me alot in this purpose.

***Some data @ June 22, 2017:
-Age: 49 yo
-heigth: 1.83 m (6')
-weigth: 130 kg (286 lb)
-waist: 115 cm (~45'')
-hips: 119 cm (~47'')
-BF normal mode/athlete mode (Hand-bipolar/Omron/HBF-306): ~33.7/28.2%
-arms/forearms/tigh/calves: ... does it really matter now?

***1st goal: reduce 5% of jun'19 initial weigth: from 132 kg (290 lb) to 125 kg (275 lb).

***workout:
-start: June, 22, 2017
-finish (programmed): July, 26, 2017
-2nd mock-meet (programmed): July, 28, 2017
-workout routine #1: i) 5/3/1 waves + back-off series @ 50 to 70% + two assessory exercises/session; ii) three sessions/week
-workout routine #2: mobility ~45 minutes; 2-3 times/week

***diet:
-start: June, 26, 2017
-finish: July, 28, 2017
-pareto-based IIFYM (80% of "good meal")
-2000 < intake < 2400 cal
-1.4 < protein < 2.0 g/kg of LBM
-0.5 < fats < 1.0 g/kg of LBM and/or 20 < fats < 30% of total intake
-carbs = intake - protein - fats
-fibers > 30 g
-1 free meal at each 7 to 15 days

***restrictions:
-shoulder injury
-asthsma, type 2 diabetes (currently only controlled by diet), high blood pressure, sleep apnea (use bipap), etc, etc.

***useful space #1 probably for some pics...

***useful space #2 probably for my 1st mock-meet (June, 19, 2017) video

Hope you enjoy following

[BrownBear1968]

Thrusday, June 22, 2017

workout Day #1/35:
5/3/1 - W1D1
OHP: 5 reps x 15, 18 kg; 3 reps x 22,5 kg; 5 reps x 25,0; 27,5 kg; 11 reps x 32,5 kg
OHP/Back-Off: 4 sets x 8 reps x 22,5 kg
Fly: 5 sets x 12 reps x 10 kg;
Pull-Up with Elastic Band: 10 sets x 6 reps;
Comments: first five sets of pull-ups were fine, but the remaining ones were suffering. Next session: 5 sets of 10 reps + 10 sets of 3 reps.

Diet: #-4/33:
absolutely free

[BrownBear1968]

Friday, June 23, 2017

workout Day #2/35:
stretching, 60 minutes

Diet: #-3/33:
absolutely free

[Marius_Ursus]

Welcome!

Checking in.

[BrownBear1968]

Welcome!

Checking in.

Thank you, Marius!

--//--

Saturday, June 24, 2017

workout Day #3/35:
5/3/1 - Wave #1/4; Day #2/4

--

A)Superset #1/3:

#1-Sumo Deadlift:
5 reps x 40.0 kg
5 reps x 50.0 kg
3 reps x 60.0 kg
5 reps x 65.0 kg
5 reps x 75.0 kg
11 reps x 85.0 kg

#2-Assited Pull-Ups: 6 sets x 6 reps

--

B) Superset #2/3:
#1-Sumo Deadlift - Back-Off Series:
4 sets x 8 reps x 60.0 kg

#2-Assited Dips:
4 sets x 8 reps

--

C)Superset #3/3:
#1-Front Squat:
5 sets x 6 reps x 42.5 kg

#2-Assisted GHR
5 sets x 6 reps

#3-Sit-Ups
5 sets x 6 reps x 0.0 kg

Comments: Superset #3/3 should be 10 sets instead of 5. I was not listening 80's metal. Sure this was the error.

Diet: #-1(or 0)/33:
absolutely free

[shimmychongo]

Good Job

[Marius_Ursus]

Lots of volume on those deadlifts. Nice work!

[Zocas]

I'm in! Looking good so far.