Oh yeah, I can maintain a deficit. On a few occasions I've dropped 20-40 pounds over the course of 3-4 months. I then maintained something close to maintenance for around a year. This has gotten increasingly more difficult over time for a variety of reasons.
When I did it previously my diet had been pretty bad and I could drop weight just by not eating bad foods regularly. If I do that now my weight stays about the same - I may drop 5 pounds.
Metabolism just seems to be slower, and I need to intake fewer calories to be in a reasonable deficit. I struggle with this partially because I just don't like being hungry and have trouble focusing, and partially because of blood sugar issues.
When I did it previously I was single and living alone and could easily control what was available to eat, how much sleep I got, how often I ate out, etc. I now have a family and don't have as much control over those things.
So there are reasons, but it's still totally possible for me to drop weight. I just haven't had the right mindset for it for quite a while. It's totally of my own doing, and within my control to change. My goal isn't to be able to see a six pack or anything like that. I'm more concerned about the health of my heart and my joints, and it's getting close to the point that my weight is having a negative impact on those, so going on a cut is something I should be doing. Getting into that mindset isn't as easy as flipping a switch though.
|
-
02-14-2024, 02:40 PM #121The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
-
02-15-2024, 02:39 AM #122
100% machine work for legs today.
https://youtube.com/shorts/F2JPkjhwkQc"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
-
02-15-2024, 06:20 PM #123
I weighed myself after working out, right at 195.6, I used to be like 210 not that long ago. I know I haven't been eating as much as I should have but I was surprised I only weighed 195. Feels demotivating...
I haven't worked out in almost a week, just been taking it easy. I'm finally feeling a little more de-stressed, can fall asleep better and all that. Nearly done with a big project at work
Also, I'm starting to wonder if lifting itself is amplifying my overall stress levels and making me feel beaten down. When I was doing those workouts in the near past with the sets to failure and all that I'm using pre workout and getting psyched out before sets. When I take a break from lifting I feel better
-----
Squat:
45x5
135x5
225x5
315x5
315x5
Bench:
45x5
95x5
135x5
185x5
225x5
265x5
Deadlift, full stop:
225x3
315x3
405x3
Man, I could feel my quads working hard with only 135 on squats....lolLast edited by SaviorSelfJT; 02-15-2024 at 06:52 PM.
Best lifts:
Bench press: 315x4, 345x1
Squat: 465x1
Strict press: 205x5
Deadlift: 405x13 (conv tap'n'go with straps)
-
02-15-2024, 07:00 PM #124
February 15, 2024
After a longer than normal break I almost always feel it most when squatting. For me it's in my hamstrings because with how I squat I use those more than my quads. It's always strange feeling your muscles breaking down with very low weights. I almost never feel that at higher weights - it's always with light weight after an extended break.
All of the work below was done as Rest/Pause - each 'set' done to technical failure with 30-45 seconds rest between
Bench Press: 155 pounds x 12 reps - 7/3/2 (Goal = 10-15 reps)
Cable Overhead Triceps Extension: 30 pounds x 18 reps - 10/5/3 (Goal = 15-30 reps)
Bench Press: 155 pounds x 15 reps - 10/3/2 (Goal = 10-15 reps)
Just not been able to lift consistently so I'm making a major change in my programming. I know that I can almost always find short stretches of time to lift. In order to take advantage of that I'm changing to a high intensity approach. I'm largely copying Doggcrapp training, with some minor tweaks.
The majority of the work will be rest/pause. This allows me to pack a lot of work into a short amount of time. Today, for example, my entire workout was just under 15 minutes. This will not be the norm, but the triceps work and the pullups required basically no warmup at all, so they took only about 2 minutes each to complete. I'll only be doing 3 exercises per day - split up as an Upper/Lower.
Progression is simple - when I reach the top of the goal rep range the weight increases. So since I hit the top of my range for Pullups today, next time I'll add weight. The weight will stay the same on the other two exercises.
Likely will be at this same weight for the triceps work for a long time, lol. My plan is to lift 4 days per week initially and then adjust depending upon how I'm recovering.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
-
-
02-16-2024, 01:03 PM #125
- Join Date: Jul 2007
- Location: California, United States
- Age: 52
- Posts: 385
- Rep Power: 2568
2/14/24 B-Day Wednesday -
OHP - 115X5,5,5
Lat Pull - 3 sets
Side lateral with cable - 3 sets
Hammer Curl - 3X
Upright Dip - 3X
Abs - 3X
Skipped legs to let my left hamstring heal.
2/16/24 C-Day Friday
Bulgarian Split Squat with dumbells-
Right leg - 15(2)X10,10 35(2)X10,10
Left leg - 15(2)X10,10,10,10
Bench Press - 205X2,2 185X8
Cable Row - 4 sets - I didn’t log weight
Side Lateral DB Raise -4 sets
Bicep Pull down -3 sets
Tricep Pushup - 3 setsLast edited by 67Vert; 03-02-2024 at 10:55 AM.
67Vert
-
02-16-2024, 01:49 PM #126
Started my refeed…big bowl of chicken and rice. I’ll be eating rice, oatmeal, bread, fruit, potatoes …and still a bunch of protein.
Tomorrow is chest, back, shoulders…might deadlift…"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
-
02-16-2024, 05:21 PM #127
-
02-16-2024, 07:40 PM #128
-
-
02-16-2024, 08:41 PM #129
Thanks but these weights should be light for me, but they feel really heavy for me right now. So its a lot easier for me to ramp up since I'm just regaining lost ground
I'm thinking I might try this starting strength-esque kind of training for a bit, 3x5 with linear progressionBest lifts:
Bench press: 315x4, 345x1
Squat: 465x1
Strict press: 205x5
Deadlift: 405x13 (conv tap'n'go with straps)
-
02-17-2024, 03:27 AM #130
I’ve been think a lot of progression systems. Overload is overload and there are several logical systems that can be used.
I’m contemplating a rep goal system with the following rules:
1- warm up first- then select resistance that places me at approx 8 rep max.
2- train as hard as possible with 3-5 sets per exercise. Maximize the set without sacrificing form.
3- the first set is a performance test, try to out do previous first set rep total, record total reps.
4- the second set is a continuation of the performance test. Add set 1 and 2 together. Note sum.
5- My desired rep range is 5-10 reps. (3-5 on deadlift and squat but may increase reps on squats)
6- Increase the resistance if 10 reps are achieved on set one or a combined effort of 16 reps in the first two sets. I may even add the third set with a sum rep goal of 22.
7- this allows me to still make progress with a systematic approach that can allow for variations such as pyramid training and doesn’t require a steady number of sets. I can do more or less.
Examples
100x 10, next workout begins at 110. (10 rep goal achieved)
100x9
100x 8 next workout begins at 110 (17 total reps)
100x8
100x7
100x7 next workout begins at 110 (22 total reps)
Rationale for rep goals based on volume - the cardio factor.
With Deadlifts I’m thinking About 6 total reps on set 1
A total of 9 after two sets
A total of 12 after 3.
Example
455x6- start at 460 next workout
455x5
455x4 start at 460 next session
455x4
455x4
455x4 start at 460 next session
With things like hamstrings and calves I’ll probably just say 20 reps on set 1, 30 reps in 2 sets or 40 in 3…something obviously higher…
I just feel like looking at my log, I’m all over the place due to diet, running, injuries etc. I need a more structured plan that gives me incentive and inspiration each set. I know full well that I’ll have to adjust rep goals based on exercise too such as side laterals, flys, leg ext…but it’s a start at a more consistent approach.
Please, feel free to poke holes in it…
Todays first two exercises: alternating sets of bench and row
Bench 275x6-6-6-5-5
Rows 270x 8-7-6-6-6
If I use 30 reps over 5 sets then I’d need to add weight to my rows.
The next pair of moves were inclines and wide pds.
Disappointed with inclines after doing 250x6 a few days ago…maybe the smith needs oil.
Incline 245x4, reduced to 225x7-6-6
Wide pds 200x8-8-7-6 * add 5 next time
Seated press 185x6-6-6-4
Narrow pds 200x9-7-6-6* add 5
Finished up with lateral raises.Last edited by coachcalande; 02-17-2024 at 04:52 AM.
"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
-
02-17-2024, 07:14 AM #131
That's a solid approach Coach. I really like it for you.
Just will need to be pretty consistent with your rest times if you're going to use cumulative rep goals, because it could be very easy to 'game' that by resting a little longer between sets.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
-
02-17-2024, 08:13 AM #132
Exactly and it’s why I never liked the set total approach. It would be easy enough to simplify too such as :
10 reps in set 1= increase
25 total reps in 4 sets = increase
*increase when all four sets above 5 reps.
One thing I’ve learned is that when working at a much higher % of max, earning a single rep takes longer and is more work than simply adding 5 lbs.
For example taking a 365x3 to 365x4 is actually more work than just hitting 370x3.
This is partially why I wanted a multi dynamic approach."A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
-
-
02-17-2024, 09:59 PM #133
Coach - there’s a couple rep/set progressions that have worked really well for me in the past if you want to try
One is where you pick a weight you can do 3 reps, 5 reps, 8 reps. Then cycle between these. Try and add 5 lbs. You are really only progressing once every 3rd workout but you’re increasing something each time. And training in a variety of rep ranges
Another is pick a weight you can do high reps. Add 10 lbs each time and keep trying to do as many reps. Eventually you’ll get to trying to do a 1RM. But high reps seems to wear me down so much now
——
Did some cardio today
About 15 mins of walking on an incline. Then I tried using the Jacobs Ladder for a bit - very effective!
I also ate plenty of food today, somewhere between 4k and 5k cals. Bodyweight at 199 by the end of the day (obviously it’s just a difference of water/bloat vs the other day, but just to get an idea of how much food I ate today)
Foam rolled some too. Didn’t realize how sore my glutes and quads were until I tried to roll on themBest lifts:
Bench press: 315x4, 345x1
Squat: 465x1
Strict press: 205x5
Deadlift: 405x13 (conv tap'n'go with straps)
-
02-18-2024, 01:28 PM #134
February 18, 2024
Hatfield Squat: 255 pounds - 2 sets x 5 reps
SSB Calf Raise: 155 pounds x 10/8 reps (5 second eccentric, 15 second stretch at the bottom, explosive concentric)
Leg Curl: 115 pounds x 16 reps - 8/5/3 (Goal = 15-30 reps)
Seems like it was a good idea to start out with a very minimalist approach - I'm still feeling it from my workout on Thursday.
On Hatfield's I could've pushed out at least 1 more rep on each set, but I'm putting a major focus on rep quality right now and I was on the verge of technical breakdown. Going to do my best to keep rep quality consistent and prioritize that over adding reps or weight.
Got a nice pump doing the calf raises. Not sure I like doing them this way, but we'll see how I progress. My forearms were getting as fatigued as my calves from trying to hold myself up with a big stretch on the calves for 15 seconds at the bottom of each rep. Feels like it was as much a forearm workout as it was a calf workout, lol.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
-
02-18-2024, 02:52 PM #135
- Thursday
Flat Bench (T&G):
315 x 1, 325 x 1, 295 x 3, 275 x 5
- Friday
Precor lever horizontal row machine:
250 x 5, 290 x 3, 380 x 1
- Today
Flat Bench (T&G):
315 x 1, 285 x 4, 245 x 8
Strict Barbell Curl:
135 x 1, 115 x 5, 5, 5
Dips:
3 x 5 at BW
--
Today I made a large sausage egg and cheese breakfast and overate and still felt like I needed to rest and let my food digest about three hours later when I made it to the gym. The three plates were quite a grind this time but the benching on Thursday actually went great (ironically in spite of the warmup feeling heavy; the 325 went up smoothly without a grind). I was originally intending to try to match my max again but today wasn't a great opportunity for that reason, but that's okay; bench is not something I'm wanting to prioritize improving, but just want to keep it in good trim.Bench: 350
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
-
02-18-2024, 03:34 PM #136
Eli - 325 bench, nice! You've got to be close to hitting a new PR soon
--
Squat:
45x5
135x5
245x5
335x5
335x5
335x5
335x5
really hard
Bench:
95x5
135x5
185x5
225x5
270x5
270x5
270x5
hard, not as hard as the squats, but I also felt my right shoulder feeling a little irritated. Not enough to stop though
Lumbar curls:
95x5
115x5
135x5
easy and felt therapeutic
DB rows:
77.5x5
95x5
115x5
Felt pretty nice to toss a 115lb dumbbell up easily lolBest lifts:
Bench press: 315x4, 345x1
Squat: 465x1
Strict press: 205x5
Deadlift: 405x13 (conv tap'n'go with straps)
-
-
02-19-2024, 04:40 AM #137
Highlights from today
Squats 405x3
https://youtube.com/shorts/os_jr-0eYF4
365x5
https://youtube.com/shorts/dSG-8SwbelA
Leg press
https://youtube.com/shorts/BXnNOKnyE6o
12 total plates x8-7-6-5Last edited by coachcalande; 02-19-2024 at 05:55 AM.
"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
-
02-19-2024, 02:31 PM #138
- Join Date: Jul 2007
- Location: California, United States
- Age: 52
- Posts: 385
- Rep Power: 2568
2/19/24 A-Day
Squat - 185X5,5,5 - Going in I felt like I was going to be able to add some weight back to the bar today. First set 185 Felt good. Being cautious I decided to hit 185 for another set. I felt a little tug in the left Hamstring on the 5th rep. I was dissapointed but the 3rd set went up easy peasy with no sign of anything bad. I could have easily gotten more reps but decided to hold off.
Incline DB Press - 65X8,8,8 - up 5lbs from last week.
Pendlay Row - 145X8,8,8
side lateral DB - 3 sets
DB curls - 30X10,10,10
Tricep Dips - 15,15,2067Vert
-
02-19-2024, 05:52 PM #139
-
02-20-2024, 09:21 PM #140
I had to work basically all day today and just got done for a total of over 12 hours. I only took a break to lift and eat dinner. It was challenging work too and I got a lot done but also a lot was problematic, so I am spent. Managed a short session though along the lines of the split I detailed earlier.
This past week I've eaten more nutritiously but I was still rattled with DOMS (somewhat in the legs from the squats yesterday but quite prominently in the shoulders and forearms, likely from Sunday) and felt weak this session and not fully recovered. Not sure if it's work stress like you all were talking about or something more a matter of rest or recovery time.
A.S.
Standing OHP:
3 x 8 at 115
Barbell Curl:
3 x 5 at 115Bench: 350
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
-
-
02-21-2024, 03:31 AM #141
Deadlifts this am
https://www.youtube.com/shorts/stg28v4bMB4
455x3 on set 1
Other highlights
315x3 bench
335x1 , almost a double
Seated press 185x8Last edited by coachcalande; 02-21-2024 at 04:34 AM.
"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
-
02-21-2024, 03:04 PM #142
February 21, 2024
All exercises done as 3 rest/pause sets done to technical failure
Overhead Press: Goal = 10-20 reps
85 pounds x 19 reps (12/4/3)
Picked a weight I thought I'd get 20 reps with. Nearly got there, but the drop-off in reps after the 1st set surprised me. Will be interesting to see if this is common with OHP.
Shrug Curl: Goal = 10-15 reps
50's x 16 reps (7/5/4)
I hit my goal here, but may either repeat this weight or even lower it because I really didn't feel I was working my biceps properly. May need to switch to something else if this happens again next time.
Hammer Curl: Goal = 15-30 reps
40's x 22 (12/6/4)
Good effort. Kept form solid and pushed to failure. I expected to be close to 30 reps on this, but was more affected by the previous exercises than I had anticipated.
Feels like this is not enough work to progress, but I'm going to stick with it for now. I'd rather be able to get in workouts more regularly (which is the purpose of the shorter workouts) than program more work and not get workouts in often enough. Once I'm doing that more consistently I'll likely add some more volume in.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
-
02-21-2024, 08:26 PM #143
Squat:
45x5
135x5
275x5
340x5
hard. I was only planning to do 1 set, to give me more energy for deadlifts, but there was no way I would have been able to do 3 sets anyway
How did squats go from being one of my favorite exercises to least favorite? It used to feel so natural/comfortable but now it doesn't.
OHP:
45x5
135x5
160x5
160x5
160x5
Deadlifts:
315x5
405x1
Wanted to do 5 reps, but after the 1st rep the 2nd one wouldn't even budge. FML lol
Pullups:
5
5
5
Whatever it is hopefully you come back strongerBest lifts:
Bench press: 315x4, 345x1
Squat: 465x1
Strict press: 205x5
Deadlift: 405x13 (conv tap'n'go with straps)
-
02-22-2024, 02:26 AM #144
I’m certain that I’m gaining width with a bunch of back volume and heavy #$&* weights.
https://youtu.be/GUNekFYpVZs"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
-
-
02-22-2024, 04:14 PM #145
February 22, 2024
Solid workout Savior. I know it's hard not to get down after struggling through a session, but if you can string some of these together it will pay off.
Back looking huge Coach!
Stiff Legged Deadlift: 320 pounds - 2 sets x 8 reps
Pushed pretty close to the limit here. I'll increase weight next time and won't be surprised if I come up short of 8 reps.
This was the first time I've used a belt on these in a long time and I think maybe it did more harm than good because it starts to restrict me as I get into the bottom position. Might try them without it again next time.
Walking Lunge: 20's - 2 sets x 10 reps
Not 'hard', but was quite fatigued after the deads and that made these a challenge from a stamina standpoint more than a strength standpoint. I totally anticipated this would be the case though, and that's why I chose a fairly light weight. We'll see if I'm able to start acclimating to doing these after deads...
Donkey Calf Raise (Cable): 80 pounds - 2 sets x 20 reps
Slow negative - holding a stretch at the bottom for a few seconds. I felt the burn here - barely eeked out the last rep. Really like the feel of the cable vs weight plates because I was having trouble fitting all the plates between my legs and had to widen my feet much more than I wanted. Will stick with the cable for a while.
Workout took much longer than it should, clocking in almost exactly at 1 hour for 6 sets. The deads really took it out of me and affected the rest of the workout. This is probably sacrilege, but at this moment of time it's almost seeming like a good idea to do the deads either 2nd or last so that I'm fresher for the other stuff. I wouldn't think lunges and calf work would impact deads too much, but what do I know. I'll probably come to my senses before my next session of these.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
-
02-23-2024, 05:27 AM #146
Trained in bundles as I sometimes do to save time or ease into a session when I’m not in the mood. Turned out to be pretty effective.
Todays lift: Legs/arms
Bundle 1
leg press/ez curls/ close grip bench. Four rounds
Bundle 2
leg press/ pushdowns/ez curls. Four rounds
Bundle 3
leg ext/rope ext/ preacher curls .four rounds
Bundle 4
leg curls/ calf raises. Four rounds"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
-
02-23-2024, 06:23 PM #147
@SJT, thanks, I think it was just an anomaly because today was fine. This week has been a busy one, however. Also, strong work lately (you and everyone else)!
Today:
Conventional Deadlift (Beltless, Raw, Mixed):
5 x 5 at 365
A.S.
Comp Bench (1 Count):
2 x 8, 2 x 7 at 225
Precor Lever Row Machine:
2 x 8, 2 x 7 at 250
--
Once again grip was the limiting factor on deadlift and I felt that my hinge strength wasn't quite maxed out. A couple of these reps started to slip but all held on legitimately nevertheless. Was going for even 4 x 8s but hit @10 on the final rep with that seven and decided to aim for matching that on the next set rather than failing and hitting even fewer on the next one.Bench: 350
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
-
02-23-2024, 06:35 PM #148
February 24, 2024
Incline Dumbbell Press: Goal = 15-20 reps
50's x 19 (12/4/3)
Close Grip Bench Press: Goal = 15-30 reps
110 pounds x 19 (12/4/3)
The DB inclines took quite a bit out of me. I almost used 95 pounds as my weight here, and that probably would've been about the right weight, but I really just didn't want to do a real working set with less than 100 pounds, lol.
Lat Pulldown - Close Grip: Goal = 10-15 reps
90 pounds x 25 reps (15/5/5)
Chose too light a weight here. I'll increase next time.
From what I'd read and listened to, typically people get about half the number of reps on the second set as they do on the first. I'm seeing quite a bit bigger drop-off. Not sure why that is. I'll probably take a couple of rest days now before my next lower workout.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
-
-
02-24-2024, 10:09 AM #149
-
02-24-2024, 11:01 AM #150
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,765
- Rep Power: 33843
Bookmarks