_Andyh_ weight loss and training log
- Thread starter Lokai
- Start date
Have been doing double overhand, will try and mix it up next session, if that doesn't work will try some chalk.
I am the worlds worst logger !!
Anyhow, still going strong, had a two week holiday which didn't help with another coming up in September.
Start Weight (21st May) - 240lbs
Weight today (9th August) - 224lbs
So now sitting at bang on 16 stone. Would like to get to 15.7 by September 6th which should be doable. Weight loss has speeded up greatly from mid June (after my two week break).
I think my diet is currently at the sweet spot for weight loss, am eating 2100 calories a day (around 65fat/150carb/175protein). Never hungry, loving my meals, motivation is pretty high to be honest, haven't had a drop of alcohol or touched a takeout for over 40 days.
As for the training, with my initial aim purely weight loss i decided to mix it up a little (ok a lot) and am doing a five day split now. Still incorporating bench press, dead lifts, OHP, squats and bb rows.
Anyhow, still going strong, had a two week holiday which didn't help with another coming up in September.
Start Weight (21st May) - 240lbs
Weight today (9th August) - 224lbs
So now sitting at bang on 16 stone. Would like to get to 15.7 by September 6th which should be doable. Weight loss has speeded up greatly from mid June (after my two week break).
I think my diet is currently at the sweet spot for weight loss, am eating 2100 calories a day (around 65fat/150carb/175protein). Never hungry, loving my meals, motivation is pretty high to be honest, haven't had a drop of alcohol or touched a takeout for over 40 days.
As for the training, with my initial aim purely weight loss i decided to mix it up a little (ok a lot) and am doing a five day split now. Still incorporating bench press, dead lifts, OHP, squats and bb rows.
Back on with the logging !!
Monday 19th August - chest and triceps
Flat benchpress -
Bar x lots
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5
Inc DB press
25 x 5
25 x 5
25 x 5
25 x 5
25 x 4
Flat fly
15 x 8
15 x 8
15 x 8
OH tricep bar extension
20 x 5
20 x 5
20 x 5
20 x 5
20 x 5
Seated 2 arm OH db extension
30 x 6
30 x 6
30 x 6
30 x 3
Kickbacks
10 x 10
10 x 10
10 x 10
Monday 19th August - chest and triceps
Flat benchpress -
Bar x lots
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5
Inc DB press
25 x 5
25 x 5
25 x 5
25 x 5
25 x 4
Flat fly
15 x 8
15 x 8
15 x 8
OH tricep bar extension
20 x 5
20 x 5
20 x 5
20 x 5
20 x 5
Seated 2 arm OH db extension
30 x 6
30 x 6
30 x 6
30 x 3
Kickbacks
10 x 10
10 x 10
10 x 10
Last edited:
Associate
- Joined
- 13 Jul 2009
- Posts
- 1,133
- Location
- Cambs
Nice work Andy 
keep it up!
keep it up!
Soldato
- Joined
- 11 Jun 2013
- Posts
- 2,632
Indeed, good progress! If you haven't already found, mixed grip deads are an awful lot easier.
Cheers folks, tonight was legs and shoulders -
Squats -
Bar x 20
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5
40 x 10
40 x 10
30 x 12
SL Deads
Bar x 10
30 x 10
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5
BB OHP
Bar x 10
37.5 x 5
37.5 x 5
37.5 x 5
37.5 x 5
37.5 x 5
35 x 8
30 x 10
30 x 6
Side Raises
12.5 x 8
12.5 x 8
12.5 x 8
Meant to do some rear delt fly's but ran out of time, and to be fair i was shattered.
Squats -
Bar x 20
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5
40 x 10
40 x 10
30 x 12
SL Deads
Bar x 10
30 x 10
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5
BB OHP
Bar x 10
37.5 x 5
37.5 x 5
37.5 x 5
37.5 x 5
37.5 x 5
35 x 8
30 x 10
30 x 6
Side Raises
12.5 x 8
12.5 x 8
12.5 x 8
Meant to do some rear delt fly's but ran out of time, and to be fair i was shattered.
This evenings fun and games -
BB Row -
Bar x 20
30 x 12
45 x 5
45 x 5
45 x 5
45 x 5
45 x 5
40 x 10
40 x 10
40 x 10
DB BOR -
30 x 5
30 x 5
30 x 5
30 x 5
30 x 5
27.5 x 10
27.5 x 8
25 x 8
Deadlifts
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
EZ Bar Preacher Curl
30 x 5
27.5 x 5
25 x 6
25 x 5
25 x 5
Wanted to do a little bit more bicep isolation but didn't have anything left in me.
Oddly weight stayed the same this week even though diet was super strict.
BB Row -
Bar x 20
30 x 12
45 x 5
45 x 5
45 x 5
45 x 5
45 x 5
40 x 10
40 x 10
40 x 10
DB BOR -
30 x 5
30 x 5
30 x 5
30 x 5
30 x 5
27.5 x 10
27.5 x 8
25 x 8
Deadlifts
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
EZ Bar Preacher Curl
30 x 5
27.5 x 5
25 x 6
25 x 5
25 x 5
Wanted to do a little bit more bicep isolation but didn't have anything left in me.
Oddly weight stayed the same this week even though diet was super strict.
Associate
- Joined
- 13 Jul 2009
- Posts
- 1,133
- Location
- Cambs
Good work 
.
Remember you may still loose inches whilst the weight doesn't appear move.
.Remember you may still loose inches whilst the weight doesn't appear move.
Was pushed for time yesterday but wanted to get a quick chest session in as i hadn't trained since Friday -
Bench Press -
Bar x 20
30 x 12
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5
50 x 10
50 x 10
50 x 10
Inc DB Press -
25 x 5
25 x 5
25 x 5
25 x 4
25 x 4
22.5 x 5
22.5 x 4
20 x 5
Flat Fly -
15 x 8
15 x 8
15 x 8
Seated 2arm OH tri ext -
30 x 8
30 x 8
30 x 8
Going forwards i am only going to have time to train three times a week now, and possibly only for around an hour at a time, am thinking i may need to go back to strong lifts.
Bench Press -
Bar x 20
30 x 12
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5
50 x 10
50 x 10
50 x 10
Inc DB Press -
25 x 5
25 x 5
25 x 5
25 x 4
25 x 4
22.5 x 5
22.5 x 4
20 x 5
Flat Fly -
15 x 8
15 x 8
15 x 8
Seated 2arm OH tri ext -
30 x 8
30 x 8
30 x 8
Going forwards i am only going to have time to train three times a week now, and possibly only for around an hour at a time, am thinking i may need to go back to strong lifts.
So back on with the 5x5's now, deff going to stick to this, fits nicely with my three days a week i have to train (plus slightly shorter sessions) -
Squats
Bar x 15
52.5 x 5
52.5 x 5
52.5 x 5
52.5 x 5
52.5 x 5
OHP
Bar x 15
40 x 5
40 x 5
40 x 5
40 x 5
40 x 5
Deadlifts
70 x 5
70 x 4
70 x 4
Squats
Bar x 15
52.5 x 5
52.5 x 5
52.5 x 5
52.5 x 5
52.5 x 5
OHP
Bar x 15
40 x 5
40 x 5
40 x 5
40 x 5
40 x 5
Deadlifts
70 x 5
70 x 4
70 x 4
Soldato
- Joined
- 11 Jun 2013
- Posts
- 2,632
5x5 for mad gainz
Nice OHP to everything else ratio too - I'm DLing twice what you are but struggling with 42.5 OHP!
Nice OHP to everything else ratio too - I'm DLing twice what you are but struggling with 42.5 OHP!
Yeah OHP is my best lift at present i would say closely followed by bench and row, hopefully the other two will catch up.
Had a bad weekend on the food front, basically ate shed loads, lifting today felt excellent, bags of energy No good for the weight loss though !
Squats -
Bar x 15
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5
Bench -
Bar x 20
62.5 x 5
62.5 x 5
62.5 x 5
62.5 x 5
62.5 x 5
BB Row -
47.5 x 5
47.5 x 5
47.5 x 5
47.5 x 5
47.5 x 5
Then did a bit of tricep work to finish off with. Good session today.
Had a bad weekend on the food front, basically ate shed loads, lifting today felt excellent, bags of energy
No good for the weight loss though !Squats -
Bar x 15
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5
Bench -
Bar x 20
62.5 x 5
62.5 x 5
62.5 x 5
62.5 x 5
62.5 x 5
BB Row -
47.5 x 5
47.5 x 5
47.5 x 5
47.5 x 5
47.5 x 5
Then did a bit of tricep work to finish off with. Good session today.
Another really good session today, warm now !!
Squats
Bar x 15
57.5 x 5
57.5 x 5
57.5 x 5
57.5 x 5
57.5 x 5
OHP
Bar x 10
42.5 x 5
42.5 x 5
42.5 x 5
42.5 x 5
42.5 x 5
Very happy with OHP today, most i have ever done with that press, last few reps on the last two sets where hard, 45kg will be interesting.
Deadlifts
Bar x 10
75 x 5
75 x 5
75 x 5
Had a lot more energy again today, deads felt much better than last time. Going on holiday on Monday for 8 days so only one more session left till then, need to take another look at my diet when i get back i think because this extra energy is really helping.
Squats
Bar x 15
57.5 x 5
57.5 x 5
57.5 x 5
57.5 x 5
57.5 x 5
OHP
Bar x 10
42.5 x 5
42.5 x 5
42.5 x 5
42.5 x 5
42.5 x 5
Very happy with OHP today, most i have ever done with that press, last few reps on the last two sets where hard, 45kg will be interesting.
Deadlifts
Bar x 10
75 x 5
75 x 5
75 x 5
Had a lot more energy again today, deads felt much better than last time. Going on holiday on Monday for 8 days so only one more session left till then, need to take another look at my diet when i get back i think because this extra energy is really helping.