So I took a very long break from this site and working out in general. Life gets in the way and of course the only excuse I have is I basically just gave up for a while. It's been around 9 months since I've been to the gym. I lost a lot of strength...omg I lost a LOT of strength... But I'm trying so I'm glad for that.
Two weeks ago I went back to the gym. I can barely bench 205 for two reps. My previous PR was 290 for one rep. It's depressing! I was essentially doing a modified 5/3/1 program. My diet was mostly clean then it got real sloppy then I stopped working out.
So today I decided to start a modified 5/3/1 program because I love that program. I'm not doing it necessarily to increase strength but mostly because I love the simplicity and focusing on one major lift for the day. I will start out experimenting a bit but I'm mostly thinking I will go with high reps at lower weights with no more than 30 seconds of rest in between sets.
Current body weight is 241 pounds. I imagine my body fat is around 20-25%.
Main goal is to lose fat. I always wanted to gain strength but I really need to lose the fat as the main goal here.
Target calories to hit each day is 2500.
Bench Press - lots of sets with less than 30 seconds rest in between. I was just feeling my way around. I'm not sure how I want to structure my workouts yet but at least I'm getting some volume and my heart rate is going up.
Lots of warm ups working my way up
205x1 (just kind of feeling my max. I think I can hit 225 but didn't try it)
I dropped the weight to get more reps in.
160 - 8, 7, 3
145 - 3, 2
95 - 10, 10, 8, 8, 7
65 - 5x10
45 - 5x10
Inverted rows with bent knees 8, 6, 5
Hammer Strength ISO Row
50 - 5x12
3 minutes run on eliptical machine.
Later in the day I went on a 30 minute walk.
Total calories eaten today was 2464. 46% protein, 24% carbs, 29% fat
Hip adduction machine 50-5x10
Hip abduction machine 50-5x10
Power squat Machine
Cardio 10 min
total calories 2471
This is what i want to do every day Burn fat is the main goal. Strength and muscle gain would be nice to have. Here I go! ....
No workout today. Total calories= 2253
Good work. We all wanna burn the fat but it's TOUGH..LOL. Especially when it conflicts with strength potential.
Plus eating is fun..