I go back and forth with how anal I want to be with my training and diet, but when I am serious about making drastic visual changes, the logbook gets busier. I will track daily caloric intake vs. energy output. I will also track my training not just with reps and sets, but with numbers. Bodyfat levels and LBM will also be checked weekly.
I don't know if I'll stick with this training log online, but I will begin with some less organized documentation and see where it goes.
Today I did a full body workout. I still had some residual soreness from my last workout, but it's no big deal. A lot of people around me are really sick, so I try and keep a distance from them in the gym and at work. This in turn, makes me more creative at the gym so that I can at times utilize the less popular equipment.
The weight room was initially empty, so I used it while I could and then had to move on.
Deadlifts: 135 x 20 x 1- 155 x 15 x 1- 225 x 12 x1 - 315 x 8 x 2- 405 x 3 x 2- 495 x 1 x 2.
2,700 lbs. 2,325 lbs. 2,700 lbs. 5,040 lbs. 2,466 lbs. 990 lbs. total = 16,221 lbs. @ 8 minutes TT.
Bench Press: 135 x 20 x1- 185 x 12 x 1- 225 x 6 x 2- 295 x 2 x 3- 135 x 15 x 2.
2,700 lbs. 2,220 lbs. 2,700 lbs. 1,770 lbs. 4,050 lbs. total = 13,440 lbs. @ 7 minutes TT.
Chins: BW (200) x 50 x 1
10,000 lbs @ 6 minutes TT.
Calf Press: 300 lbs. x 25 x 4
3000 lbs. @ 3 minutes TT.
Forearm curls: 75 lbs. x 75 x 1
5, 625 lbs. @ 4 minutes TT.
Overall workout weight: 48,286 lbs. Total Time under Tension: 28 minutes.
Calories consumed today (I can breakdown the meals, but I will spare you for now) 2,898.
Calories burned (busy day: workout, mow lawns, walk dogs, drove 4 hours, slept 6 last night and a nap for 30 minutes today) 3, 450.
Tomorrow I will eat the equilvalent to output (or more)
My stats at this time: 5'6" @ 200 lbs. BW (even) @ 11.5 % bodyfat. Weighed in shorts and tanktop, no shoes.
My goal in fantasy land is to be 200 lbs. @ 9 % BF, but the goal in reality is to be around 185 @ 9% BF. I want to maintain this for a year or more. Not competing, I just always stay lean.
Oh yeah, I want to get stronger too. The Overall workout poundages will go up, the TT should remain about the same. I will have to slow the pace and rest more between sets as the poundages increase, and then I will speed up the rest between sets based on how I feel.
I have posted pics before, but I can do that again. I am 47 years old.
Wait, wrong one...