Today was a lower body workout for 45 minutes from 715 to 8am. I hit my all time high with squats doing 135 lbs for 5 reps and the 5 reps were pretty clean. Perhaps reducing the number of sets of squats before I got to 135 lbs was helpful. For deadlifts, I stayed at 155 lbs for 5 reps because as I mentioned last week, I felt a twinge in my lower left abdomen a week ago when I went for 165 lbs, so back to lighter weight with emphasis on proper dead lift form, the best form possible. For Leg curls I also went up to a high of 85 lbs after multiple sets of warm ups starting at 50 lbs and last was leg extensions for a high of 95 lbs.
Lower Body Workout – Deadlifts, Squats, Leg Curls, Leg Extensions
| Date | Squats | Leg Curls | Back Extension | Calf Raises | Captain Chair | Decline Crunch |
|---|---|---|---|---|---|---|
| Jan 9, 2017 | 45 lbs x 8 reps 55 lbs x 8 reps x 3 sets | 25 lbs x 8 reps 37.5 lbs x 8 reps x 3 sets | 4 sets x 10 reps Superman | 4 sets x 12 reps 10 lbs | 2 sets x 10 reps knee raise | 2 sets x 10 crunches flat without decline |
| Jan 13, 2017 | 1 set x 8 reps 45 lbs 1 set x 8 reps 55 lbs 2 sets x 8 reps 60 lbs | 4 sets x 8 reps 40 lbs | 4 sets x 11 supermans | 1 set x 12 reps 10 lbs 2 set x 12 reps 15 lbs 1 set x 12 reps 20 lbs | 2 sets x 10 reps knee raises | 2 sets x 10 reps with decline bench, smallest angle |
I weigh myself after my morning workout these days. I call this the daily weigh and at least in the meantime, I am still under 200 lbs at 199.7lbs. Over the weekend I was up to 204 lbs, so 199.7 I suppose is good, but I have had enough of the roller coaster ride. My belief is that the roller coaster ride is caused by allowing myself to have grain products such as bread. Sometimes the amount of weight that I put on over the course of even a day of bread is nothing short of astounding, four, five or even more pounds.
I do not think that is sustainable for me so I have to double down on staying grain free. Yea, I accept, I am an onion! But onions do as they do, meaning, one week I am off wheat and one week I am the biggest fan of pasta. The best thing is consistentcy so I am committing to pure unadulterated Hashi Mashi which always was as little processed foods as possible.
My goal here is to get to 175 or 180 lbs with a body fat percentage of 15 percent. This is my first goal and after I get to 15 percent, I will see about going down to 10 or 11 percent. Ha, I have no clue if that is even possible for a man over the age of 50 or 40. Is it? In any case, I will be posting the daily weigh after the workout of the day.
The Daily Weigh – Weight, Percent Body Fat, BMI
| Date | Weight | Body Fat Percentage | BMI | Waist |
|---|---|---|---|---|
| Friday Mar 27, 2015 | 198.2 lbs | 23.2 % Body fat | 25.7 BMI | |
The last table is the menu was for the day, because I want to get a handle on what calories and nutrients I am having for the day as best I can and once I get to a good system that works for me, perhaps it can work for you too. Or you can tell me where I am messing up and give a little help for your friend here, Thanks!
Rich is a